Diet

The Easy Way to Grill or Roast Vegetables

 

The Easy Way to Grill or Roast Vegetables

 

Roasting
Wash, slice or cube your vegetables.  As they have similar cooking times, group watery vegetables together: summer squashes, eggplant, peppers, tomato, asparagus.  String beans, broccoli and cauliflower take a little longer to cook, but if you roast all together, you can alter the size of the slices, so that the longer-cooking veg are thinner, or smaller. The more thoroughly cooked will have a more caramelized flavor, the others will be crispier: you may find certain preferences for each vegetable.  Add onion, scallion, leek, and/or garlic. I roast root vegetables together all winter long: carrots, beets, turnips, sweet potato. Add winter squashes, broccoli, or cauliflower.

Place your vegetables and marinade in a plastic bag or glass dish to marinade for the time you have available, an hour to a couple of days, or toss them all together in the pan, then spread them out for roasting.  Moderate heat works well.  Hotter works well toward crispy.

Marinades
To start, just open your cupboards and use what you have.
If you’re ready for a change, check recipes or your supermarket condiment shelves.
Here are some ideas, try one from each line:

  • Any oil and vinegar based salad dressing, or your favorite bottled marinade
  • Extra virgin olive oil, avocado, sesame, coconut works great on root vegetables
  • Balsamic, red wine, apple cider vinegar, or your favorite flavored vinegar
  • Coconut amino acids (incredibly delicious!), soy sauce or tamari, Worcestershire, white Worcestershire
  • Your favorite fresh or dried herbs, bottled mixed herbs, seasoned salts (avoid MSG)
  • Salt and pepper, of course

Grilling
Large slices work directly on the grill, smaller slices or cubes in a grilling basket, atop or folded into aluminum foil (here you can steam them in the extra marinade).

Oven (all year round!)   
Long slices, short slices, cubes, or even diced (more for saucing).  Use roasting pans if you are using any marinade other than oil alone, as sweeter ingredients like balsamic vinegar can make a mess of your pans.  The thicker metal will also hold up nicely to high heat, but any baking pan will work, Pyrex, glass, or metal.

Sweet potatoes or potatoes can be tossed in olive oil, salt and pepper.  Thinly sliced, they can be baked till soft, which takes less than 20 minutes at about 400 degrees, crispy takes a little longer (as do cubes), but pleases the crowd.

Kale chips are my favorite version of kale: wash, thoroughly dry, devein and tear the leaves into potato-chip size pieces.  Toss in a little olive oil and salt. Bake on a cookie sheet or roasting pan at 350 for no more than 11 minutes, turning once.  They come out dark green and crispy. Overcooked get brown, then black, very quickly.
Corn on the cob can be grilled in or out of the husk.  I love this flavor. I pull the dry outer leaves and trim the ends, cutting off any trailing silks, then rinse or soak the corn so that the husks don’t end up a black mess on your grill (and floors).  This method allows a lot of leeway in terms of attendance: turn once or twice.  If you are grilling husked corn, you’ll need to be more attentive, turning them evenly. There’s no need to cook corn longer than ten minutes.  Very fresh needs less.

 

As an important note: Nightshade vegetables can give some folks achy joints.
They are potatoes, tomatoes, peppers, and eggplant. For people with recurring aches and pains, or those that come and go, seemingly without pattern,sometimes moving from joint to joint, I often suggest avoiding these vegetables for a couple of weeks, but I NEVER ask them to do that this time of year.  Who can avoid a sun-warmed tomato fresh off the vine?  If you are feeling achier now, this might be the cause, so pay attention to your eating habits, and consider this later in the autumn.

These aches may also be caused by some apparently innocuous food, which you would have difficulty sleuthing out.  We do a Food Inflammation finger-prick test here.  Most results reveal only a couple of items that really need to be avoided to improve body-wide symptoms.  There is often a suspected food, such as dairy or gluten, but the unexpected shows up in most tests: lettuce, basil, salmon, and artichoke among them. The test empowers you with information to make your own choices, taking the guess-work out of food planning.

Healthy Eating from Early to Late Summer

Traditional Chinese Medicine or TCM is all about balance. In this ancient system, the key to health is to move through the world in such a way that our bodies can remain in homeostasis, in balance. This idea connects to sleep patterns, what we eat and ultimately the flow of Qi, or energy, throughout the body. For that reason, healthy eating in summertime, according to TCM, is all about using cooling foods to balance out how hot it is outside. In other words, we can find homeostasis from the inside out. continue reading »

Eating Well for Springtime

Traditional Chinese medicine says aligning your diet with the seasons is one of the best ways to stay healthy. Mother Nature provides exactly what we need to be healthy. Paying attention to the fruits, vegetables and herbs that grow during different seasons in the region where you live is a great way to incorporate the philosophies of traditional Chinese medicine into your own life and access greater healing. continue reading »

Boost It With Ginseng

Ginseng is said to resemble a human body in shape, and it has been used for years in Asia.  Recently, it has become a popular item in Western culture. Many claims about this root have been advertised, such as its reputation for extending longevity and its use for stamina and endurance. Let’s look at the types of ginseng and the differences.

There are three main types of ginseng used: continue reading »

Walnuts and Your Brain

Many people like to add walnuts to food to add some zest and a little crunchy kick, but walnuts are much more than a flavor additive, as they are chock full of healthy properties and have been used in Asia as an overall health tonic and brain booster for years. Let’s take a nutty look at walnuts.     continue reading »

BPA DISRUPTS INSULIN RESPONSE

This study was made with a very low dose BPA exposure.  We imagine a worrying levels with regular exposure, possibly including frequent use of disposable water bottles.

 

iStock-908279072In a previous blog, we discussed the mechanisms by which Bisphenol A (BPA), a compound used to make polycarbonate plastics and epoxy resins, induces undesirable weight gain. By disrupting the entire adipocyte metabolism and inducing a pro-inflammatory state, BPA is considered an “obesegen”.

Now, in a first-of-its kind human study by the Journal of the Endocrine Society, BPA has been linked to altering insulin release in non-diabetic subjects, even when people are exposed to what is considered a “safe” daily amount. After witnessing insulin resistance in animal studies, the University of Missouri-Columbia researchers conducted this human study. Non-diabetic men and post-menopausal women were orally administered a safe dose of BPA (50ug/kg body weight, an amount comparable to what they may encounter by handling cash receipts) and were compared to a control group. They assessed the insulin response using an oral glucose tolerance test (OGTT) and hyperglycemic clamp (HG), tests that measure both the initial and later phases of the insulin response to stable levels of glucose.

In the OGTT, a “strong correlation was found between HbA1c and the percent change in the insulinogenic index (Spearman=.92) and the equivalent C-peptide index (Pearson=0.97). In the HG clamp study, several measures of insulin and C-peptide appeared suppressed during the BPA session relative to the control session; the change in insulin Cmax was negatively correlated with HbA1c and the Cmax of bioactive serum BPA”.

Results from both experiments showed that the subjects receiving “safe” amounts of BPA had an altered insulin release compared to the placebo exposure.

 

http://info.bioticsresearch.com/researchforum/bpa-disrupts-insulin-response?utm_campaign=Research%20Forum&utm_medium=email&_hsenc=p2ANqtz–17YvhxcE6rR-OG5S0TcAdSsA2mXaVLRb4gcXA7ciXKmEMweB1F2cC1JyHyh-XCEyl6NpfEpnuZcVA-OkP1CK8jOlN_hEZpQ6mHRI5aPb3mrZpFrI&_hsmi=66445391&utm_content=66445391&utm_source=hs_email&hsCtaTracking=41744e82-2ce7-4f15-847a-7f93725fe9bc%7C5baed2bb-c6db-47c3-952a-d62a7cc00992

 

 

Healthy Eating According to Traditional Chinese Medicine

Do you consider yourself a healthy eater? Do you follow the guidelines set forth by the government for healthy eating? Or have you gone rogue? There are as many different definitions of healthy as there are colors in the rainbow. But according to traditional Chinese medicine, there are certain guidelines that will keep the body happy and healthy throughout life. Let’s explore this a little deeper. continue reading »

A wonderful article on how disease often begins: in the Gut

Shedding The Weight Meditation Series

 

This is a wonderful FREE way to start meditating, with focus, and progress: start the best of habits!   I highly recommend this resource to just get started, and get a feel for a few ways we can meditate, including focused thoughts, self awareness, mantras, and music.

The series provides a new meditation every day for 3 weeks, with up to 5 days to listen to each.  Each day’s entry entails a short intro by Oprah, followed by some instruction with Deepak, including a mantra to repeat during 10 minutes of calming music.

This “Weight” does not only apply to those of us who think we weigh more than we want to, but can help us all shed excess from our lives and selves.

Of course, before the 21 days end, you will have an opportunity to purchase the whole series, but are not required to do so.  Many other series are available for purchase, and they are kind enough to offer a free series about 3 times per year.

 

To register:

https://chopracentermeditation.com/?utm_source=21-Day+Meditation+Experience+-+News&utm_medium=Email&utm_content=180316-STWR-Recruitment-5ab&utm_campaign=21-Day+Meditation+Experience+-+News2018316&sso_code=eyJpdiI6IlZJZXljRkdWRGw2V3hqRzBZZFZmckE9PSIsInZhbHVlIjoiQTlQVENOOFpUK25YeE5SXC91cEV4QlUwZDUzUTNcL1VKNUhVUVprTzM0Q2ZUUGUwM3dKd3dBdFhRQW41ZTlMY25SbWcwNngwQ25JWnZkQ1QzK0x3Y3BpQkxVVFJpRVFHMVwvRFpoWHBEWWF4VEE9IiwibWFjIjoiYjBhMDA2MzQ5YWUzNTUyMTI5YzQxMDA3YmEzNTVjY2ZkYmYzNzNhYzMxNTA5ZTA3MjE2YzNiNzFjZjRiMDE4NyJ9

For a sample meditation:

http://view.chopra.com/?qs=af4168e261040dd3fcfb8477f0da7bcbd912f231950a5cbb043f818a13d8a3661da1019d8c7ac22d0993ec586943b1908de7c5a4c4449a29f0356ef88b75d10499ec0d9c3d0a3ed0ba47f16213a6f91d9eaabd46deb86ba2

Eating Right for Your Body Type

Five Elements

Traditional Chinese Medicine, a medical system that has been around for nearly 3,000 years, views the body differently than modern medicine. When the body is broken down to its core, its tiniest molecules can be classified as energy. This means every element of the universe resides within the human body, to some degree. And every organ has its own properties and energies that must remain balanced for the body to function properly. The energies within the body must be a perfect synergy of elements. This allows for homeostatic balance, biochemical balance, longevity and harmony between the body and mind. continue reading »