|
|
|
|
|
Your Guide to Well-being and Wild, Crazy
Healthy Living!
|
November 2008
|
|
_________________
REAL Thanksgiving Turkey
Thanksgiving is the perfect time to support old-fashioned and real-tasting turkey breeds
Veritas Farms still has heritage breed turkeys available, which can be picked up on the Tuesday or Wednesday before Thanksgiving at their farm in New Paltz, NY - see details below....
Veritas Farms' Website
Check out some tips for cooking heritage turkey below. Cooking a heritage breed turkey has to be done the old fashioned way. These birds were raised completely differently than the supermarket factory birds. You will find that it is actually quicker to cook heritage turkey and that the taste is fabulous!
|
Free Health Consultation
This
free hour-long
session includes a
full discussion of
your health
history
and health goals,
a chance to get
your questions
answered, and
the
opportunity to find
out more about
a personalized
health program,
completely catered
toward your busy
lifestyle and needs.
Visit Barbara Taylor Health
|
Events
upcomingwinter workshops:
|
Cool Website of the Month
|
|
 Deconstructing Cravings
This month I want to focus on cravings. For me, this time of year always seems to start me craving pasta and sweets - and although it is fine to curl up on the sofa with a bowl of mac and cheese once in a while, it is not something that should be a regular part of your diet. As I am sure most of you know, limiting your intake of white flours and sugars (pasta, cake, white rice, crackers, bread, cookies, sugar, soda, etc.) is probably the single most important thing you can do to better your health. If you want to lose weight, prevent diabetes, prevent cancer, or prevent heart disease, cutting out white carbs and sugars is one of your most powerful tools - more powerful than cutting fat intake.
The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or pasta or a hamburger or candy bar? Are cravings due to lack of will-power or discipline? I don't think so. I'd like to view this more positively - and I'd like to suggest that cravings are NOT a problem. We should view cravings as critical pieces of information that tell you what your body needs.
The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water, or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.
Your body knows best and is always trying to create balance. However, products like refined foods, sugar, caffeine, and alcohol are confusing to the body. They throw the body off-balance and can create cravings as your body tries to get what it needs to restore internal harmony. (The more your food is whole, natural, and healthy, the easier it is for your body to identify the food, stay in balance, and provide you with a happier, healthier life.)
The next time you have a craving, treat it as a message from your body instead of a weakness. Try these tips:
· Have a glass of water and wait 10 minutes.
· Eat a healthier version of what you crave. For example, if you crave sweets, try eating fruit or sweet root vegetables. Check out the satifying and simple recipe for Baked Root Veggies with Rosemary below.
· What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving? Be conscious. The book, Conscious Eating by Gabriel Cousens, delves into this further, showing how food choices affect body mind, emotion, and spiritual life.
· When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Again, be conscious as you eat it - don't eat while reading a magazine or watching TV - when you eat the food you're craving, focus on it. Perhaps, with more focus, you don't even need to eat as much of the food being craved as usual. With consciousness, you will become more aware and free to decide if you really want it next time.
Exercise
Exercise is a great "leveler" for persons craving sugar and white carbs. It is something that your body needs to maintain balance. And thus, with exercise, you experience better moods, more stable attitude, better sleep, more complete digestion and metabolism, increased immunity, and less cravings. Studies show that mild, regular aerobic exercise of short duration - like power-walking 20-50 minutes a day - can forestall the development of diabetes in susceptible individuals, or reverse it when it has already occurred. Aerobic exercise is helpful for hypoglycemics as well - it helps stabilize nervous system instability. In general, humans were meant to get exercise, and thus, in today's rather sedentary lifestyle, exercise usually is a great first-line-of-defence against anything out of balance with us. Now that winter is upon us and the farm is resting, I need to work at finding ways to stay in shape - my favorite exercise DVD right now is: The Bollywood Dance Workout With Hemalayaa - It may sound crzay but it is a great and fun workout!
*******************************************************************************************************
Breakfast - Eat protein and fat too with breakfast. If
you can, cut out or cut back on the white processed carbs - like
pancakes, donuts, toast, muffins, bagels, non-whole-grain cereal
(thick-rolled oat meal or whole grain mashes are fine), waffles, french
toast, etc. But most importantly - get some protein. Here are
some items to try for breakfast: fish (flounder sautéd in butter makes
a great breakfast), lox, tuna or salmon salad, chicken, chicken soup,
boiled cold shrimp, cheese, home-made or organic/local sausage, paté,
and don't forget eggs!
Simple Fix for Mid-Morning Cravings - allow yourself to eat the sweet
you want - but before you do, first eat something with protein and wait 10 minutes.
See if you still want the sweet. Have high-protein snacks on hand,
such as nuts, seeds, half-sandwiches, some boiled shrimps, a scoop of refreshing bean salad, etc.
Consider trying 5 or 6 small meals spaced out through out the day
rather than 2 or 3 big ones.
*******************************************************************************************************
Check out these other highly recommended books on escaping from the sugar habit and preventing diabetes include:
-Stop Prediabetes Now : The Ultimate Plan to Lose Weight and Prevent Diabetes by Jack Challem
-Hunger Free Forever: The New Science of Appetite Control by Michael T. Murray and Michael R. Lyon
-The Gluten Connection: How Gluten Sensitivity May Be Sabotaging Your Health And What You Can Do to Take Control Now by Shari Lieberman
-The Sugar Fix: The High-Fructose Fallout That Is Making You Fat and Sick by Richard Johnson and Timothy Gower
-
For more information on Holistic Health and how to have a truly healthy lifestyle, please visit my web site: Barbara Taylor Health
_____________________________________________________________________
|
|
Food Focus: Natural Sweeteners
Who among us doesn't love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, Saccharin, and Splenda. Because they have been stripped of vitamins, minerals and fiber, refined sweeteners can spike blood sugar, which can often lead to more cravings and mood and energy fluctuations. Diet soda is proven to actually cause weight gain. Instead, using naturally and minimally processed sweeteners (in moderation) can reduce cravings for sugary things, level blood sugar, stabilize moods, and have a dramatically positive effect on long-term health.
Here are a few natural sweeteners to substitute in drinks, food, and baking
Raw Honey
Honey is one of the oldest natural sweeteners. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals, and vitamins.
Agave Nectar
Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a "sugar rush." It has a delightfully light and mild flavor.
Maple Syrup
Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks, Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best. (A fun note - there are other trees that make syrup - we recently bought some Shagbark Hickory Tree Syrup from Hickoryworks in Indiana - you can purchase it directly from them online through Local Harvest
www.localharvest.org - it was fabulous!)
Stevia
A very sweet herb - use "green" stevia - it is just simply the leaves finely crushed up. Once stevia starts to look white like sugar, then it has been processed and is no longer as healthy. We sell fresh bunches of stevia during the summer that you can easily dry and store. Stevia does present some additional challenges for use in recipes with its green color and licorice-like taste. A good rule of thumb is to use 3-4 teaspoons of Green Stevia Powder in place of 1 cup of regular cane sugar.
Some parts of this text adapted from "The Cane Mutiny," New Age Magazine, March/April 1999.
*******************************************************************************************************
|
 On Midsummer Farm
- November
Inward At this point, the growing areas have been put to bed - with manure spread and cover crop seeded. The chickens are allowed into the garden now, and are scratching and manuring and eating any weed seeds or bugs that they can dig up. As you know, the hens, too, are no longer in production mode - they are growing in new winter feathers and spending time getting as much sun as possible. The farm is getting ready to rest. The plants are all winding down and focusing inward. And I guess we are too.
2009 Seedling Selection We've started going through the seed catalogues and researching sources for unusual seeds. We also save a lot of our own seeds, so we have had seeds spread out and drying all over the house (which our cat threatens to mix up at any given moment)! We have big plans for an awesome plant and seedling sale next year. Some new things we're planning include Dittany of Crete, Vari-colored Basket-weaving Willows, some beautiful native Ferns, and a gorgeous new green Echinacea. But we're just starting!! We've also had requests from people for specific heirloom tomato varieties and for various traditional herbs like lemon grass ... we'd love to hear from you on seedlings you are looking for! We should have a listing of this year's seedlings up on the website by January 1st.
Our 2009 CSA program info packets are scheduled to be sent out in mid December. The Winter Egg Share will start in late February.
Please check out our website for more information about what we're doing. Midsummer Farm
********************************************************************************
|
RECIPE OF THE MONTH
Baked Root Veggies with Rosemary
Ingredients:
3-4 medium yams or sweet potatoes (you can get these in different colors)
4-5 beets
2 turnips
1 apple (optional)
1/4 cup extra virgin cold pressed Olive Oil
4 sprigs of rosemary
dash of nutmeg
salt and pepper to taste
Preheat oven to 350 degrees F
Directions:
1. Clean, peel, and cut up the root veggies into bite size pieces
2. Pull the leaves off the rosemary sprigs
3. Put the root veggies, rosemary, salt and pepper, and olive oil into a baking pan. Toss thoroughly so oil and spices coat eveyrthing.You can chop and add apple at this point as well.
4. Place in oven and cook until tender - about 40 minutes.
Great with Thanksgiving dinner - or anytime you're craving a sweet treat. This also reheats very well so make plenty!
***************************************************************** |
Useful Supplements for Combating Sweet Cravings.
Chromium is a trace element
which may work closely with insulin to help facilitate the uptake of
glucose into cells. It helps reduce sugar
cravings and is an all-over balancer for insulin. Chromium is
therefore a key supplement for treating diabetes as well as
hypoglycemia, as it enhancs the action of insulin, allowing the body
to step down its production of insulin, resulting in balance - fewer
highs and lows. The most effective form is polynicotinate. It is best to take Chromium with meals. A good form and source: GTF Chromium Complex by New Chapter - 200 mcg of high quality naturally-sourced chromium.
L-Glutamine is now being
considered a 'conditionally' essential amino acid. It is extremely useful
in fighting cravings, especially those related to carbohydrates and
sugar. In one study, on a college campus, two groups of students were
allowed free access to vending machines with high sugar foods; one
group was given L-Glutamine while the other was given a placebo. The placebo group consumed four times as many sweets as the L-Glutamine group. You might consider taking L-glutamine between
meals and see if it is helpful to you. A good form and source: L-Glutamine by Allergy Research Group - one capsule contains: L-Glutamine 500 mg. Or Country Life also makes a 500 mg L-Glutamine with B6.
Source: "The Doctor's Complete Guide to Vitamins and Minerals," Mary Dan Eades, M.D., Dell Publishing Group, May 1994.
Magnesium Although magnesium is usually not the first thing people think of when
combating sweet cravings, it can play a huge role in reducing sweet
addiction especially if you are deficient in it, as many people are.
The importance of magnesium has been severly understated. A good form and source: Magnesium Taurate by Cardiovascular Research, Ltd - 125 mg.
Beyond these supplements, consider adding whole food sources to your diet that are high in in these nutrients:
Nuts & Seeds Great source for chromium and well-balanced with other minerals that make chromium more bioavailable. A good form and source: A variety of different types is best and certainly organic is optimum. Try Local Harvest for small farms and local sources, who usually offer the freshest nuts and seeds. Cook nuts minimally - lightly roasting is usually all that is needed to bring out flavor. Raw nuts retain their esseential fatty acids the best.
Chocolate Ok, I'm not referring to a hershey candy bar here - I'm referring to a good
piece of dark chocolate - over 59% - rich in minerals like magnesium. A good form and source: Dagoba has a great assortment of dark chocolate flavors that are Fair Trade Certified as well.
Whole food sources are usually your best way to get needed nutrients as they provide their nutrients in natural balances.
Please note: statements are made pertaining to the properties and/or
functions of nutritional supplements. These statements about
nutritional supplements have not been evaluated by the Food and Drug
Administration and are not intended to diagnose, treat, cure or prevent
any disease. Recommended sources are a starting point for you to make your own decisions about what supplements work best for you as an individual. The ones mentioned above work well for me, but are not best for everyone.
************************************************************* |
 Organically-Raised, Grassfed, Beautiful Beef Available Now at Kezialain Farm
We bought a quarter-steer this past summer and we are just thrilled. We had a pack of grassfed organic chop meat we bought in Whole Foods left over and we did a taste-test; and Kezialain's chopmeat was impressively better in flavor and texture.
Don't be afraid of purchasing beef in quantity - it will store for a year with no problem. (I double-bagged mine using those blue Glad freezer bags, for extra-peace of mind). Deborah Lain has also offered to help people pair up to split 1/4's, so email or call her with any questions if you're interested! (info@kezialain.com, 845-683-1363)
Check out their newly-updated website:
Kezialain Farm
Deborah also has a great webpage on how to cook grassfed beef - check it out at http://www.kezialain.com/Page6.htmlMy favorite book on cooking grassfed isThe Grassfed Gourmet by Shannon Hayes. It is an indespensible resource once you start eating and cooking real meat!
************************************************************************************************************
|
Heritage Turkey & Heritage-Breed Turkey Cooking Tips!
Everyone probably has an old family recipe for cooking Thanksgiving turkey. But that recipe has been changed to accommodate the factory-pharmed turkeys in supermarkets, which are completely different from the original turkeys prepared by our ancestors.
The main difference is that the factory turkeys are unnaturally raised - with such large breasts that they cannot move about normally. They are also usually pumped full of hormones to make them grow faster and antibiotics to combat the sickness that would be brought on by the stressful living conditions.
The good news is that there are local farmers dedicated to raising the old-fashioned real turkeys on pasture in natural and healthy environments. Due to the work and expense of raising turkeys properly, these birds are much more expensive than the supermarket turkeys, which are sometimes thrown at you for free in supermarkets. But they are more than worth the extra expense - after all, the turkey is the focal point of this traditional holiday!
To cook a heritage turkey, you don't have to completely change your traditional recipe - just make a few adjustments:
---Heritage turkeys should be cooked in a hot oven - 425 degrees F. Cook until the internal temperature is 150 degrees F. And let the bird rest, upside down if possible, for about 15 minutes before serving. (Heritage turkeys do not have to cook all day as the factory birds do.)
---Don't stuff the bird - the stuffing will take too long to cook, and the meat will end up too dry. Instead, make your family stuffing recipe and bake as a side dish. Put some apples or oranges and extra herbs into the cavity instead of the stuffing for even more flavor.
Veritas Farms in New Paltz still has some turkeys available. Mark and I were just up there this weekend to buy some of their pork, and visited the turkey pasture - and so we can assure you that the birds are very healthy and happy - and will be delicious! They are Narrangansetts - big, beautiful, brown and silver birds. The pick up will be at Veritas farm in New Paltz on the Tuesday and Wednesday before Thanksgiving from 8 am - 6 pm. Call or email Stephanie to reserve a bird (845-384-6888 or info@veritasfarms.com). They are $7.50 a pound and are between 10-20 lbs. They will also have pies, squash, potatoes, and other meats available as well. (Veritas will also be bringing turkeys to a couple drop-off points in NYC. Call Stephanie for details if you're interested!)
A great resource for cooking grassfed meat isThe Grassfed Gourmet by Shannon Hayes.
|
|
|
Disclaimer
© Copyright 2008 Barbara Taylor-Laino, HHC / Barbara Taylor Health. All
Rights Reserved. This content may be copied in full, with copyright,
contact, creation and information intact, without specific permission,
when used only in a not-for-profit format. If any other use is desired,
permission in writing from Barbara Taylor Laino is required.
This information newsletter is designed as an educational
tool for better health. Recipes and information are included as
examples for you learn from; they are not diagnostic or prescriptive.
Everyone's health needs are different. This newsletter is not to be
used as a substitute for medical advice, diagnosis or treatment of any
health condition or problem. Any questions regarding your own health
should be addressed to your own physician or other healthcare provider.
The entire contents of this newsletter and the websites of Barbara
Taylor Laino and Midsummer Farm are based upon the opinions of Barbara
Taylor Laino, unless otherwise noted. Individual articles are based
upon the opinions of the respective author(s), who retains copyright as
marked. The information on this website is not intended to replace a
one-on-one relationship with a qualified health care professional and
is not intended as medical advice. It is intended as a sharing of
knowledge and information from the research and experience of Barbara
Taylor Laino. You are encouraged to make your own health care decisions
based upon your research and in partnership with a qualified health
care professional.
|
Upcoming Events
2009 Organic Plant and Seedling Sale
May 2009
We're already planning and plotting for a better-than-ever Plant and Seedling sale! Feel free to let us know if there are any specific varieties you would like for us to grow this season.
Workshops
We're currently planning a small group of winter workshops - a list will be featured in our next newsletter.
|
Thank you very much!
Forward to a Friend
It's such a pleasure to help those closest to us become happier and
healthier. Please forward this newsletter to friends, family members or
colleagues who might be interested and inspired by it.
|
Farm Contact Info
Barbara and Mark Laino
Midsummer Farm
156 East Ridge Road
Warwick, NY 10990
845-986-9699
info@midsummerfarm.com
Holistic Health Counselling Contact Info
Barbara Taylor-Laino
Barbara Taylor Health
156 East Ridge Road
Warwick, NY 10990
845-986-9699
info@barbarataylorhealth.com
|
|
|
|
|
Special Offer: Free Personalized, Initial Consultation with Barbara Taylor-Laino, HHC
This free hour-long session includes a full discussion of your health history and health goals, a chance to get your questions answered, and the opportunity to find out more about a personalized health program, completely catered toward your busy lifestyle and needs. Please email or phone to make an appointment - Barbara@BarbaraTaylorHealth.com or 845-986-9699
|
|
|
|
|
