*Genetics

"It’s All About Genetics" Myth

You may think if your mom is fat and your grandma is fat, that’s why you are fat – you drew the fat card or the diabetes card in the genetic lottery.

But the truth is there are 32 genes associated with obesity in the general population and they only account for nine percent of obesity cases. So even if you had all 32 obesity genes, you would put on only about 22 pounds.

We have gone from eating about 10 pounds of sugar per person per year in 1800 to 152 pounds of sugar (and 146 pounds of flour) per person per year today. Those are doses of sugar and flour that hijack our metabolism and make us fat and sick.

The truth is that obesity is caused by all kinds of factors, but the least of them is genetics. So we'll have to find another excuse......you can't blame your mom anymore.

Lettuce*

Lettuce has been called ‘the perfect weight loss food’ and ‘rabbit food’ but it is so much more. It has amazing healing benefits and 20% protein by calories. Choose romaine lettuce if you can instead of iceberg.  Romaine has one of the highest nutritional values in the lettuce category.  Most people are more familiar with iceberg lettuce, which has the lowest nutrition.  Comparing these two, romaine has…..less sugars and sodium, twice the protein, twice the calcium, three times the Vitamin K, four times the iron, eight times the Vitamin C, seventeen times the Vitamin A.All lettuce has a low calorie content and almost no fat, only 12 calories for 1 shredded cup. It is high in fiber and celluulose. This fiber also helps remove bile salts from the body. When the body replaces these salts it breaks down cholesterol to do so. This is why lettuce is also good for your heart! Lettuce’s vitamin C and beta-carotene work together to prevent the oxidation of cholesterol. This prevents the build up of plaque.The white fluid that you see when you break or cut lettuce leaves is called lactucarium. This has relaxing and sleep inducing properties similar to opium but without the strong side effects. Simply eat a few leaves or drink some lettuce juice and you will sleep like a baby. The minerals in lettuce help to remove toxins and keep your acid/alkaline balance in order. Once you are balanced on this level there are a host of benefits including greater energy, clearer thinking, deep, restful sleep, and youthful skin. Lettuce has an average glycemic index of 15 but because it has so few calories its glycemic load is considered zero. For anyone watching their blood sugars for medical reasons this is great.  Low glycemic index also is great for weight management.

Types of Lettuce:

1. Romaine – This is your classic Greek salad. Sweet and crunchy.

2. Crisphead – Iceberg.  White on the inside.  Crisp texture and mild taste.

3. Butterhead – Boston and Bibb. Large green leaves that are soft and sweet.

4.  Red and Green Leaf:  delicate taste and leaves.Take your pick and enjoy lettuce every day!Lettuce Cautions: Unless you buy organic, lettuce can contain a lot of toxins and pesticides. This is because it has a high surface to weight ratio. Bugs and microorganisms love those tender lettuce leaves just as much as you. Therefore, lettuce in on the list of “dirty dozen” – those foods you SHOULD buy organic. Luckily, organic lettuce is getting more and more available. Lettuce is also easy to grow, so try growing your own — pesticide free! (hint: Juice Plus Tower Garden makes it easy.)

Lycopene

February is Heart Health Month. So let's look at what makes a healthy heart.

Lycopene is a super star when it comes to good heart health and cancer prevention. Lycopene is what gives red fruits and vegetables their bright red color. You will find lycopene in red foods like tomatoes, watermelon, apricots, red grapefruit, guava, red carrots, papaya and rose hips.

Lycopene is a powerful antioxidant that inhibits free radicals. (Free radicals are molecules that have an unpaired electron and are therefore unstable. The molecule stabilizes itself by stealing electrons from live cell membranes. This damages the cell and promotes disease.)

The super antioxidant, Lycopene, neutralizes free radicals by binding to them and stabilizing them. The free radicals no longer create cell damage that can result in diseases such as cancer and heart disease.

One of the best ways to get lycopene into the body is to cook with tomatoes and eat them in a meal that provides a small amount of fat. One study showed that when oil was added to heated tomato juice, the blood lycopene levels increased more than when plain, unheated tomato was consumed. Now, that obviously doesn’t mean you should eat lots of fries with ketchup thinking you are helping prevent cancer. Too much oil has its own health risks. The idea of cooking food to increase nutrition verses raw foods seems wrong, however, for some reason cooking tomato releases the nutrients in them. 

Don’t forget watermelon! Although a slice of watermelon has only one half the amount of lycopene as a glass of tomato juice, think about how much watermelon you can eat! Watermelon makes a great breakfast just by itself.  This is important for those who don’t like tomatoes or avoid them because they are in the nightshade produce family.

Once again, whole foods save the heart! Consistently eating whole foods will prevent heart disease. Let's see, how can we get whole foods consistently every day? Oh yeah, Juice Plus and eating our Lycopene. (Message me for recipes high in Lycopene)

A few recipes high in Lycopene:

Vegetarian Chili 

In a Dutch oven, add 1 tbsp virgin olive oil and sauté : 

• ¾ cup chopped bell pepper trilogy (green, red and yellow)
• 1 chopped medium yellow onion
• 2 minced garlic cloves
• ½ - 1 chopped jalapeno peppers

After vegetables soften, add seasonings:

• 1 tbsp chili powder (New Mexico chili powder is best)
• 1 tbsp Veggie Salt or Herbamare seasoning
• 1 tsp oregano 
• 1 tsp cumin
• Salt and pepper to taste       

Now add:

• 2 – 15 oz cans organic red kidney, black and/or pinto beans drained & rinsed (or any variety of beans)
• 1 can organic diced tomatoes 
• ½ teaspoon raw sugar

Bring to a boil then lower heat and simmer for 20 minutes

Top with freshly chopped cilantro

Optional Fast Tip: put all ingredients in a crook pot and let simmer on low all day. Dinner is ready when you get home!

This is a very light dressing recipe…excellent for those wanting a low fat dressing.

Ingredients:

3 tbsp. olive oil

2 tbsp. lemon juice

1 tomato or small can of stewed tomato

1 tbsp. fresh basil (or ½ tsp. dried)

1 tbsp. fresh chives (or 1/2 tsp. dried)

Few drops of stevia (or a little honey)

Vegetable salt to taste

Directions:

. Put in all ingredients in a blender and blend till smooth.

. Add salt and stevia to taste.


Watermelon Smoothie:
In blender put a small amount of liquid (water, plant milk, coconut water, etc), add a cup of ice, as much watermelon as desired, 1/4 cup of Juice Plus Vanilla Complete drink powder and blend until smooth. Oh so refreshing and YUM! The watermelon is high in Lycopene and the Complete several red fruits and veg in it.  

Tomato and Red Pepper Soup




Makes 4 Servings 

Ready in about 45 minutes

Ingredients:

2 medium yellow onions, peeled and coarsely chopped

2 large red bell peppers, seeded and coarsely chopped

3 large cloves garlic, peeled and minced

1 tsp fresh thyme leaves, or 1/3 teaspoon dried thyme

1 pound fresh tomatoes (about 3 medium), coarsely chopped OR a can of diced or whole         tomatoes (cooking releases something in tomatoes and cooking or canning them                 actually makes them healthier - probably the only cooked food that is healthier after             cooking :)

Sea salt and freshly ground black pepper to taste

1/4 cup fresh basil leaves, cut into thin ribbons for garnish OR sprinkle a little dried basil on       each bowl for flavor




Instructions:

1. Place the onions and bell peppers in a large saucepan, and sauté over medium heat for            10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from                  sticking to the pan.


2. Add the garlic and thyme and cook for another minute, then add the tomatoes and cook,         covered, for 20 minutes.

3. Purée the soup using an immersion blender or in batches in a blender with a tight-fitting           lid, covered with a towel.

4. Season with salt and pepper to taste, and serve garnished with the basil.

MEXICAN RICE SOUP

By Heather McDougall

Serves 6

Preparation Time: 45 minutes

Cook Time: 45 minutes

INGREDIENTS:

1 medium onion, chopped

4 cloves garlic, minced

6 cups low-sodium vegetable stock

1 15-ounce can kidney beans, drained

and rinsed

1 15-ounce can black beans drained

and rinsed

1 15-ounce can pinto beans drained

and rinsed

1 15-ounce can fire-roasted tomatoes

1 tablespoon chili powder

1 cup long–grain brown rice, toasted (see note)

Salt to taste

Toppings:

- Chopped tomato

- Sliced scallions

- Salsa

- Baked tortilla chips

Instructions:

1. In a large saucepan, sauté the onion and garlic in 1

tablespoon low-sodium vegetable stock or water over

medium-high heat for 7 minutes.

2. Add the rest of the ingredients, reduce heat to low,

and simmer for 25-30 minutes.

3. Season to taste.

4. Serve with toppings of your choice, or the ones

listed above.

(Note:

To toast the rice, put the uncooked grain in a

nonstick pan preheated to medium-high and stir

constantly for about 5 minutes, or until it is lightly

browned.)

Since this is such a thick soup, I like to have this

rolled up in a tortilla for leftovers the next day. This

recipe also lends itself well to using different

ingredients that you have on hand. Switch up the

beans, use some roasted corn, or add some kale. If

you don’t want it to be so thick, add some additional

stock or water. Enjoy!

From drmcdougall.com

This Mexican Rice Soup recipe caught my attention because I love all the ingredients. But as we all know, sometimes "healthy" doesn't satisfy the palate. I followed the recipe to the letter and Rusty's comment was, "It isn't healthy if no one will eat it." So we doctored it a bit. It's still healthy, but not as strictly as the original. 

We put TWO Tablespoons of chili powder in it for more spice. Because it has tomatoes in it, they tend to taste acidic, we cut that with 2 teaspoons of raw sugar. We added a teaspoon of salt. We also added a cup of roasted corn. 

I recommend you start with the original recipe, then add to that as needed. We used the tortilla suggestion and ate it as a taco filling. Very nice. 

Creamy Tomato Soup

1c Raw cashews
2c* Water
1T Onion powder
1t Sea salt
3T** Olive oil
1t Oregano
1-2T Dry sweet basil or handful of fresh basil
2T Honey

Mix in ingredients in blender until completely smooth.
Then add:

1 qt. Stewed tomatoes

and blend again until completely smooth, heat all or as much as you will eat right then and store the rest in refrigerator for later.

*Add more water up to three cups for desired thickness
**If you measure the olive oil first, when you measure the honey it slides right out of the spoon.
Adjust spice measurement to your taste buds.


Shared by Angie Reijnders

Sweet Potatoes*

The benefits of eating Sweet Potato are, well, SWEET!

• Eating one large baked sweet potato gives you nearly 25 percent of your daily potassium needs.
• The orange-flesh sweet potatoes are very rich in beta-carotene (vitamin A).
• A single large sweet potato contains more than 100 percent of the RDA for vitamin C.
• The purple-flesh varieties are outstanding sources of antioxidants.
• A large sweet potato contains 37 g of carbohydrates.
• Sweet potatoes contain a valuable amount of dietary fiber (just over 3 grams per medium sweet potato).
• They are also a very good source of manganese, copper, dietary fiber, niacin, and vitamin B5.
• While most starchy root vegetables are not helpful for controlling blood sugar, the sweet potato actually improves blood sugar regulation—even in persons with type 2 diabetes. 

Try this easy fiber filled sweet potato recipe:

Chili Stuffed Sweet Potato

4 medium sweet potatoes, baked at 400 for 40-50 min.

1 teaspoon olive oil

1 cup chopped yellow onion

1 red bell pepper, diced

2 garlic cloves, minced

1 1/2 tablespoons chili powder

1 teaspoon dried oregano

1/2 teaspoon cumin

1/4 teaspoon chipotle chili powder or cayenne pepper, if you like a kick

1-15 ounce cans of black beans (do not drain)

¾ cup tomato sauce

salt and pepper to taste

Cilantro, avocado and sour cream or greek yogurt for garnish

While the sweet potatoes are roasting, prepare the chili by sauteing in oil: onion, bell pepper and garlic; cook until softened, about 6-8 minutes. Next mix in chili powder, oregano, cumin and chipotle chili powder or cayenne; stir for 1 minute. Mix in beans and tomato sauce. Bring chili to a boil, stirring occasionally. Reduce heat to medium-low and simmer until sweet potatoes are done cooking and chili thickens. Taste and season again with salt and pepper or additional spices.

Once sweet potatoes are done, split them open. Place about 1/3-1/2 cup of chili in each potato. (You will most likely have extra chili leftover which you can serve on the side.) Top potatoes with cilantro, avocado and greek yogurt or sour cream, if desired. Serves 4.

Protein*

You don’t need a diet full of red meat and eggs to get enough of protein. You probably don’t even need a supplement. There are plenty of healthy, vegetarian foods that are good sources of protein. Here are some of the most surprisingly protein-packed foods.

1. Broccoli. 4 grams per serving, not to mention all of that healthy fiber and vitamin C.

2. Quinoa. Quinoa is one of the best vegan sources of natural protein on the planet—one serving contains a whopping 24 grams of protein, nearly as much as a serving of chicken breast!

3. Avocados. From toast to tacos, and everything in between, avocados are very versatile. One avocado contains a whopping 14 grams of protein! Though some people shy away from the stuff because of its high fat content, don’t forget about the fact that you need fat, and, well, avocado is one of the healthiest sources of fat.

4. Spinach. Contains about 3 grams of protein per serving. In smoothies, in salads and pastas, on sandwiches and pizza—there’s just so much you can do with this leafy green.

5. Peas. As a member of the lentil family, peas and their cousins are loaded with protein. One serving of peas has over 8 grams of protein—about as much as you’ll find in swiss cheese!

6. Oatmeal. One cup of cooked oatmeal contains 6 grams of protein — as much as one egg! Swapping your breakfast sandwich for a bowl of oatmeal has other great benefits, too; loaded with fiber, iron and vitamin B-6, oatmeal is one of the healthiest breakfasts you can eat.

7. Raisins. These wrinkly snacks have about 5 grams of protein per cup. One way to boost that even more? Serve it kindergarten-style, with peanut butter and celery. Also packed with iron.

8. Kale. Like spinach, this leafy green superfood contains about 3 grams of protein per one cup chopped.

Other less surprising plant-based sources of protein include tempeh (41 grams per cup), tofu (20 grams), black beans (15 grams), and soy milk (11 grams). Nuts and other beans are great sources of protein as well. No need to be protein deficient......eat well!