healthy nutrition guide -...
TRANSCRIPT
Healthy Nutrition Guide
TheLourie Process
www.CarolLourie.com
www.CarolLourie.com
Table of Contents2 Welcome
3 Eat Organic, Seasonal & Local
4 Organically Grown Food
4 Recipe:GlutenFreeBlueberryMuffins
5 Fresh Vegetables
5 Recipe: Quick & Easy Broccoli 6 Proteins
7 Proteins, Continued
7 Recipe: Kabobs
8 Dairy
8 Recipe: Potatoes & Goat Cheese
9 Beverages & Milk Substitutes
10 Rice & Grains
10 Recipe: Rice Pudding
11 Nuts & Seeds
11 Recipe: Healthy Caramel Seed Brittle
12 Healthy Fats
12 Recipe: Basic Vinaigrette
13 Condiments & Spices
13 Foods to Avoid
14 Gluten Free Diet & Your Health
15 BenefitsofaGlutenFreeDiet
16 Your Health Food Store Guide
17 Bio
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Our Three Keys: Organic, Seasonal & Local!
The food you eat forms the foundation of a healthy body and a happy and harmonious life. Correct food choices directly impacts your level
of health, and it starts with the quality of the food you bring into your home when you shop.
If I can offer one rule of eating for optimal health, it would be simple enough to put on a bumper sticker:
Eat Organic, Seasonal & Local.
Your metabolic systems perform best in an alkaline environment. Our Healthy Nutrition Guide focuses on an alkalizing diet: high in fruits and vegetables. Acid forming foods, like cow’s milk cheese, meat, certain kinds of fish and grains should be eaten infrequently, as they can create an acid-alkaline imbalance in your body.
As simple as that sounds, healthy, appropriate food choices can be confusing and hard to make on a daily basis. That’s why I’ve developed this quick “takeaway” guide to help you make the best choices for your good health.
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Organically grown food comes fromwell-cared for, high nutrient soil
FOCUS ON:
Fall Fruit: Banana, apple, pear, persimmon, guava, kiwi, mango
Summer Fruit: Blueberries, peaches, apricots, papaya, all types of melon
AVOID:
Acid fruit- citrus (a few drops of fresh lemon for flavor is OK), strawberries, blackberries, raspberries, fruit products prepared with added sugar.
Gluten Free Blueberry MuffinsDry Ingredients1 c almond flour 1 c coconut flour or cornmeal 1 Tsp. baking soda 1 Tbsp. baking powder ½ tsp. salt
Wet IngredientsIn a large glass measuring bowl, mix: 2 eggs –room temperature 1 c rice, almond, or oat milk – room temperature ¼ c honey 1 tsp. vanilla extract 2 tsp. lemon zest ¼ c. organic unsalted butter, melted Heaping ½ c fresh blueberries
InstructionsMake a well with the dry ingredients.FOLD the wet ingredients into the dry ingredients. Don’t overmix; you want there to be lumps in the batter. Add the blueberries and gently fold into batter. Place into muffin tins greased with butter or with paper muffin cups. Bake at 350° for 12 to 15 minutes, or until done.
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Fresh veggies provide high quality nutrients
FOCUS ON:
Fall Vegetables: Kale, cabbages, cauliflower, Brussels sprouts, carrots, endive, radicchio, yams and sweet potatoes, winter, or hard-crusted squash.
Spring/Summer Vegetables: Peas, spinach and all types of collard greens, arugula, all types of lettuce, cucumber, zucchini.
AVOID:
Eggplant, red and green pepper, tomatoes and tomato sauces.
Quick & Easy Broccoli with pine nutsWhen you first come home from work, this is a dish that can be prepared in 5 minutes. Preheat your oven to 425F.Take a head of broccoli, cut off the touch stems, and create equal sized pieces of the florets and place on baking sheet in single layer.Drizzle olive oil over the broccoli and season generously
with salt, pepper and several garlic cloves, thinly sliced. Roast broccoli approximately 25 minutes.Remove from oven, and add zest of one lemon, few handfuls of roasted pine nuts, few generous tablespoons of grated Parmesan cheese, and, when in season, several basil leaves that you’ve thinly sliced.Toss and enjoy.
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Proteins
We recommend eating a “Mediterranean-Style Diet.” The goal is to focus on vegetables, healthy fats (yes, not all fats are bad) and minimize animal protein. Here are some guidelines for you to follow:
FOCUS ON:
Legumes: Any kind of organic, non- GMO dried beans or peas, lentils and fresh hummus. Fish: Fresh, wild-caught fish, including cod, halibut, salmon, flounder, sole, tilapia, mahi-mahi, and trout.
AVOID:
Farmed fish, shellfish (shrimp, lobster, crab, oysters, and mussels).
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Proteins—continued
FOCUS ON:
Meat & Poultry: Organic chicken, turkey, lamb and organically-grown beef.
AVOID:
Meat and poultry which has been fed hormones and antibiotics (i.e. nonorganic), processed, canned or smoked meat, including sausage.
Eggs: While on this program, we recommend eliminating eggs from your diet.
We strongly recommend avoiding products which contain the growth hormone rBST. Organic dairy products can now be purchased in most supermarkets.
Kabobs I’ve always found the best part of eating kabobs is the marinade you use to flavor the meat, lamb, chicken, fish or even seitan! Here is a delicious and easy marinade that goes well with any of these proteins: In a glass jar, place: ¼ c olive oil juice of ½ lemon OR lime several cloves minced garlic
spices: 2 tsp. Paprika, 1 tsp. Tumeric, 1 tsp. Garam masala, pinch of Cayenne Pepper, ¼ tsp. coriander, salt and pepper to taste and ½ c plain organic yogurt (optional) Shake vigorously and cover your protein with the marinade. May be left over night in refrigerator, or even ½ hour prior to cooking is good, also.Place the Bamboo skewers in cold water for at least 10 minutes prior to using.
On the skewer, alternate placing the protein with any of these options: red or white onion, zucchini, red or green pepper, mushrooms, kabocha squash, very small potatoes-partially blanched. Cook 3 to 4 minutes per side, depending on how you like your meat cooked. Enjoy!
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Dairy
FOCUS ON:
Many people need to avoid dairy, but if you are able to eat dairy, have small amounts (2 to 3 ounces) of local, organic butter, yogurt and/or goat or cottage cheese once per day.
AVOID:
We recommend avoiding the following kinds of dairy products: cow’s milk, hard and soft cheese, cream, non-organic yogurt, and ice cream.
Goat Cheese This is an example of one of those recipes that have very few ingredients, is easy to make, and is just delicious. Take sweet potatoes, or Yukon gold, cut them in half, cover with olive oil, salt and pepper, place on baking sheet covered with parchment paper, and bake @ 400 F until fork tender, approximately 40 minutes. While the potatoes are baking, take 4 ounces of organic goat cheese, and add to it: chopped chives, a few
tablespoons of butter, and mix until smooth and soft. When the potatoes come out of the oven, turn them right side up and make a large well in the center of them. Smear the goat cheese-butter combo all over the potatoes. Cover with some garbanzo beans, (that you’ve warmed up on top of the stove in some olive oil), and lots of chopped Italian parsley. Enjoy!
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Beverages and Milk Substitutes
FOCUS ON:
Water—filtered and mineral, herbal teas, non-dairy milk alternatives such as rice, soy, hazelnut, hemp, almond or coconut milks. NOTE: It’s very important to drink at least eight large glasses of the recommended options per day.
AVOID:
Soda—both regular and diet, energy or sports drinks, all alcohol, coffee— both regular and decaffeinated, cows’ milk, other dairy products including heavy cream, half and half, soft and hard cheeses as well as processed non-dairy creamers.
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Rice and Grains
FOCUS ON:
Basmati and brown rice products. Choose gluten free products made from the following types of flours: cornmeal, corn starch, millet, potato flour, quinoa, amaranth, arrowroot and tapioca.
AVOID:
Gluten and wheat containing products: spelt, rye, barley, kamut, buckwheat and oats. (See our complete Gluten Free List)
Rice PuddingIt would have been very easy to provide you with a savory form of cooked rice or lentils, but the truth is, I love rice pudding! No flavor is sacrificed in this dairy free version!Take one can full fat organic coconut milk and place in a pot. Add:
Juice from 3 oranges Pinch sea salt 2 tsp vanilla extract or one vanilla bean, split lengthwise and added A few cardamom pods, opened
2 cinnamon sticks 1 cup organic basmati rice
Bring to a simmer, cover pot and allow to cook very slowly for about 35 minutes, until most of the liquid has absorbed and rice is tender. It may be necessary to add more liquid, rice milk is a good option, to allow the rice to finish cooking. When rice is soft, stir in:
2 tbsp. maple syrup or honey. You may like yours a little sweeter; if so, simply add more sweetener.Zest of 1 orange
Remove cinnamon sticks, cardamom pods, vanilla bean and enjoy!
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FOCUS ON:
Nuts, nut milks, unsweetened nut butters such as almond, cashew and walnut. Seeds and unsweetened seed butters such as sunflower, pumpkin and sesame (tahini).
AVOID:
Peanuts and peanut butter.
Healthy Caramel Seed BrittleBasic Seed Recipe1 cup Sunflower seeds 1 cup Pumpkin seeds ¾ cup each: chia, flax and sesame seedsPlace the above mix on a sheet pan and add:1 tsp. canola oil 1 tsp. vanilla extract Combination of any of these spices:allspice, cardamom, cinnamon, cloves, ginger, and freshly grated nutmeg.
Toss together and roast at 300 degrees for 15 minutes.IngredientsTo 1-cup Sweet Seed mix add the following:1 -2 cups combined almonds, walnuts, cashews or macadamia nuts ½ c of dried cranberries, or cherries 1 tbsp. each of honey and maple syrupDirectionsPreheat oven to 300° and line a baking sheet with parchment paper.In a wide bowl, stir together honey and maple syrup
Add nut seed mixture and stir to coat everythingSpread the nut seed mixture evenlyon prepared baking sheet· Bake for about 15 minutes, until golden brown, watching closely to avoid burning. Baking times might vary depending on your oven.Once done – the syrup should have bubbled up and set around the nuts, in order to stop the cooking, transfer the nut seed mixture, which is on parchment paper, to a plate to cool.
Nuts and Seeds
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Healthy Fats
FOCUS ON:
Cold pressed oils such as avocado, olive, flaxseed, canola, safflower, sunflower, sesame, walnut, pumpkin, almond and coconut.
NOTE: Canola, flax, safflower and sunflower oils must be refrigerated after opening!
AVOID:
Fats that do not say “Cold Pressed” on the label, processed or hydrogenated oils, margarine and shortening spreads.
Basic VinaigretteInto a 1 cup measuring cup, place:¼ c olive oil 1 tsp. Dijon mustard 1 garlic clove, pressed or smashed 1 tsp. Balsamic vinegar 1 tsp. Champagne vinegar Juice of ½ lemon Pinch of salt and pepperMix vigorously with fork until well incorporated.
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Condiments and Spices
Types of Foods to Avoid
FOCUS ON:
Any and all fresh or dried organic spices.
For sweeteners, I recommend products from nature, such as: honey, maple syrup, date, coconut, maple sugars, or brown rice syrup. Monk fruit is also a sweetener which a very low glycemic index.
AVOID:
Fake mayonnaise-type salad spreads, bottled salad dressings, barbecue sauce, ketchup, mustard in a jar or squeeze bottle and non-gluten free soy sauce.
All processed foods — anything frozen or pre-packaged. Egg replacements (because they have excessive saturated fat) and foods with refined sugar
or high fructose corn syrup. Food & liquids sold in plastic containers.
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Gluten Free Diet and Your Optimal Health
There are many articles on gluten and gluten-free foods in the media and on the Internet. There is also a lot of conflicting information. This is why
a nutritional consultation can be of immense benefit when you have health issues that involve metabolic imbalance and in inflammation.
As part of the comprehensive health assessment I do with my patients, I always discuss the impact of gluten on inflammatory conditions. To make the process of changing your diet as easy and clear as possible, I have put together an easy-to-use guide to help find answers about the most frequently asked question:
“What is gluten, and how does it affect my health?”
Gluten, or gliadin, is a protein found in products made with wheat, rye, barley, and spelt.
Oats are not necessarily a gluten-containing grain. However, I feel it should also be eliminated because oats are often processed on the same equipment as wheat and may be contaminated by it.
Gluten sensitivity, which is what affects and concerns so many people, causes a weakening of the villi of the small intestines. Once weakened, their atrophy may lead to a host of chronic ailments. If you are sensitive to gluten you might see any of the following symptoms:
● unexpected weight loss or gain ● inability to lose weight ● fatigue ● digestive problems ● diarrhea or constipation ● skin problems such as eczema or psoriasis
These conditions can be caused by nutritional malabsorption related to gluten. It may take a while, but most of these adverse effects can be reversed or eliminated when products containing gluten are removed from your diet.
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The Benefits of a Gluten Free Diet!
To optimize your health, nutrition is the place to start!
Many people have gluten sensitivity, which can contribute to inflammation that may significantly interfere with several aspects of their health.
Adopting a gluten-free diet is the first step to addressing this potential source of inflammation.
Below is a list of foods you can focus on and foods to avoid. Once again, we want to stress the importance of using organic foods.
FOCUS ON:
Corn
Wild rice and all types of rice
Millet
Tapioca
Arrowroot
Taro
Teff
Quinoa
Amaranth
AVOID:
Wheat
Barley
Spelt
Kamut
Couscous
Oat (i.e. oatmeal)
Rye
Buckwheat
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Your Health Food Store Guide
Shopping at your local health food store supports your community and allows you to make healthier choices. The knowledgeable staff will be able
to answer any questions you may have.
People have told me that it is very helpful to “shop with a plan” to make sure you buy what’s best for you.
So, here a short list of “Things to buy from the health food store.“
Please note that I’m mentioning brand names in some cases to make your shopping easier because I’m familiar with the products and the results they deliver—I’m not a paid endorser!
● Wheat free soy sauce ● Van’s frozen Wheat-free waffles ● Brown rice and/or corn pasta ● Gluten free dry cereals, both hot and cold, usually rice or corn ● Rice cakes-there are several kinds-the puffy kind and the smaller kind that
is covered in Tamari ● Pamela’s - makes rice cookies that are delicious ● Bob’s Red Mill has great gluten-free products ● Internet: Gluten-Free Goddess and Gluten Free Girl are 2 different websites
which have lots of great ideas and recipes.
Keep this guide handy and feel free to print out.
In no time, the choices will become second nature to you!
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I’m on a mission to bring good healthto as many people as possible!
I’ve always believed it is possible to recover from chronic disease
and to feel well and have joy again.
My discovery of the power of natural healing was by accident; I wasn’t looking for it, it found me. I was living in a spiritual community in NYC and my roommate had been treated for cancer. I was with her when her oncologist told her “We’ve done all we can for you, there’s nothing more to do.” She didn’t want to accept that and found a chiropractor who did detoxifying diets using iridology. This was in 1976, way before anyone had ever heard the phrase “detoxify”. As is so often the case when things like this happen, I didn’t realize at the time, but this was the beginning of my spiritual path for my healing work; I ended up working in his office as his assistant.
This is how naïve I was: a young girl came to see Dr. Cursio and she had severe acne. I remember thinking “Why is she here? If you have acne - take antibiotics; what is the big deal?” That concept was quickly dispelled, over and over again, as I witnessed everyone who came to see Dr. Cursio return in better health, physically and emotionally, than they were when they first came to see him. I became a believer, given the right environment, of the body’s ability to heal itself.
I left my hometown of Philadelphia, PA to attend the National College of Naturopathic Medicine in Portland, Oregon, graduated in 1983 and moved to California. I attended the San Francisco College of Acupuncture and Oriental Medicine
and obtained my Acupuncture license in 1987. After working at the well-known Berkeley Holistic Health Center as a Homeopath and Clinical Nutritionist, I founded the Natural Health Care & Healing Center in Berkeley, in 1988.
Early in my studies, I found myself drawn to three main areas of treatment modality specialization: Homeopathy, Acupuncture and Chinese Medicine and Functional Medicine. I combine these modalities to provide the medical foundation to unravel complex
chronic disease, and they provide me with the facility to successfully treat such diverse conditions as inflammatory illnesses, women’s health and infertility, supportive oncology care and integrative mental health.
The focus of my practice is the emotional component of disease. The body puts out many “clues” that it’s not doing well before the actual disease appears. I delve into historical questions with my clients, for these answers provide a time line for the development of disease and are the beginning of unraveling the “why” and the “how” of the beginning of your illness.
Perhaps most importantly of all, I carry with me the perspective of healing, learned through my brief time with Dr. Cursio. And I use all my acquired skills to provide protocols for the unique needs of each person, incorporating the principles of root-cause and mind-body healing, to help people achieve a life of good health, joy and fulfillment.
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