Nutritional Approach for Alzheimer's disease

In today's Boston Globe their is an article www.boston.com/dailydose entitled "Is Alzheimer's Disease akin to type 3 Diabetes?"  This article discusses research that has found that persuasive evidence linking diet to the development of Alzheimer's disease.  Guess what- The researchers discovered that eating a diet in whole foods, low glycemic carbohydrates (low sugar, low processed foods, and little pasta, rice, potatoes, breads,  baked goods, and other starchy foods), limiting excess fat, and limiting nitrates (cured meats such as hot dogs, salami, and sausages), and exercising, has shown to help reduce the incidence of alzheimer's.  Could it be that eating the way ZonePerfect Cooking Made Easy, by Gloria Bakst suggests will help you reduce not only diabetes, heart disease and obesity but also help with reducing the incidence of Alzheimer's disease.  If you want to preview some great low glycemic recipes that are tasty and flavorful go to http://www.chefgloriab.com/healthy-recipes.html.  If you need help preparing meals Chef Gloria B will help.  Contact her at Gloria@ChefGloriab.com or visit http://www.chefgloriab.com/personal-chef-service.html

Quit Smoking: A Nutritional Guide

Quit Smoking:  A Nutritional Guide

There are plenty of studies linking cigarettes to various diseases and health problems, and many people have surely witnessed disturbing ads on TV, which illustrate the dangers of cigarettes by featuring former smokers who use tracheotomy devices to speak or bear scars from removal of a diseased lung.  It’s clear that smoking is bad for our health.  This increased awareness hopefully sparks more people to quit the habit, but the process is no doubt a test of determination and willpower.  Focusing on a holistic plan that emphasizes nutritious foods and exercise can help ease the process of kicking cigarettes to the curb—for good.

Many smokers fear that quitting will cause weight gain.  Smoking cigarettes burns an extra 200-250 calories per day, depending on the number of cigarettes and the smoker.  This can slightly elevate their metabolism.  Nicotine also acts an appetite suppressant, so smokers tend to eat less.  Quitting smoking can easily pack on the pounds for smokers who grab a cigarette because they're stressed or want to feel calm.  They may replace smoking with food, and since starchy and sweet foods that are high in carbohydrates increase serotonin levels, just like nicotine, quitters-in-progress can make the mistake of turning to unhealthy foods to get a similar fix.

In 2007, Duke University Medical Center conducted a study that showed dairy products, vegetables and fruits can help break the smoking habit.  Nineteen percent of participants reported that dairy products worsened the taste of cigarettes, 14 percent had a similar effect with non-caffeinated beverages, and 16 percent reported the effect with vegetables and fruits.  However, alcohol, caffeinated beverages and even meat, enhanced the flavor of cigarettes. 

With the average person gaining four to 10 pounds after quitting smoking, choosing low-glycemic foods that are filling and help regulate blood sugar levels can help control weight.  Foods rich in fiber, such as fruits, vegetables, and nuts, along with lean, protein-rich sources such as beans, fish and egg whites, can result in a satisfying meal that’s low in bad fats and high cholesterol.  Providing the body with proper nutrition from natural foods boosts antioxidants, aiding the immune system that might have been damaged by smoking.

Smoking is both physically and emotionally addictive, which only increases the difficulty of quitting.  However, a smoker can choose from several options to help gain support in their journey.  Consulting a doctor on a regular basis to help with exercise and nutrition plans or joining a support group can aid in recovery.  Choosing to participate in a holistic drug rehab program is also beneficial, as these programs emphasize a detoxification process through proper nutrition, exercise, and spiritual exploration to help understand emotions and deal with stress.  By discovering what led the person to smoke in the first place, they might be less likely to relapse and start again.

It’s important to remember that quitting is a process—smokers who are trying to quite should be patient with their body and allow it to detoxify the natural way with proper nutrition. They should avoid crash diets and give their body time to restore its balance so it can provide for them in the future, smoke-free.

Written By: Alex Kerwin is a creative writer from Florida who has a passion for health and wellness.  In addition to guest posting, he writes for Best Drug Rehabilitation, to spread awareness on the benefits of drug rehab to those in need.

If you are interested in learning how to cook or have someone prepare foods that will help you quit smoking email me at Gloria@ChefGloriaB.com or visit my website www.ChefGloriaB.com

Polycystic Ovary Syndrome & Type 2 Diabetes, Treatment

Do you or anyone you know have PCOS, otherwise known as Polycystic Ovarian Syndrome?  Or do you have or know anyone who has Type 2 diabetes?  You maybe surprised to learn that the treatments for both diseases are remarkably similar.  Both can be managed with lifestyle changes.  Both have the similar drug    treatments recommended.  If you or someone you know has this drugs aren't necessary,  if they make significant changes in their lifestyles through diet and exercise.

Getting 5 days of exercise for a minimum of 30 minutes is very important. The exercise needs to raise your heart rate to get maximum benefit.  Walking, biking, running, swimming, dancing, single's tennis, rowing, kayaking are some of the vigorous exercises that will help with changing your conditions.

The diet part is the other big piece of the picture.  Eating a balance of lean protein (fish, soy, eggs, or egg whites, low fat diary products, white meat chicken & turkey, bison, or very lean cuts of beef) (approximately palm size and thickness), low glycemic, high fiber carbohydrates, and some monounsaturated fats at each meal will help change your conditions.  Staying away from sugar and sweetened drinks will help you reach your health goals.

For a list of the top high fiber foods with recipes, go to http://www.chefgloriab.com/high-fiber-foods.html
If your looking to improve your health and confused about how to get healthy see www.balancednutritionallifestyles.com  We can help make it easy, simple, and delicious.  Try some of our free recipes to help you get started with your new lifestyle. We can teach you how to make them or do it for you with our personal chef services.

Gatorade VS Coconut Water

Gatorade is a drink used to replenish electrolytes and potassium when people exert themselves and dehydrate.  When the weather is extremely hot or doing intense exercise the body needs to rehydrate and replenish minerals that get lost.  It is often used when someone has diarrhea.  Have you noticed the nutritional label on Gatorade?  It is loaded with sugar, blue & red dye, there is
nothing natural about it.  It does work, but how about using Coconut water next time?  It is all natural, there is nothing added but the water from a young, tender, green coconut.  It has more potassium, electrolytes and it has a high concentration of amino acids, enzymes, minerals such as calcium, iron, manganese, magnesium, zinc and a good source of B complex vitamins.
If you feel light headed after a workout, reach for a cup of Coconut water, you will feel the difference immediately.

When people go through Chemotherapy the doctors recommend patients to keep well hydrated, Coconut water is the best remedy. Next time you reach for the Gatorade, try Coconut water instead. Serve it well chilled or with ice. 
Gatorade label                                                                                            Coconut Water label

  
   
                                                            www.balancednutritionallifestyles.com

What is Dysphagia and How to Cook

Dysphagia affects mostly the elder population.  It is when food is unable to be chewed because of swallowing issues.  Swallowing becomes painful or difficult.  Eating becomes a problem and often people lose a great deal of weight.  I have been working with patients with dysphagia for five years now and have learned how to prepare the food so that it tastes delicious and patients can begin to eat better.

How Does Dysphagia Occur?

“Dysphagia occurs when there is a problem with any part of the swallowing process. Weak tongue or cheek muscles may make it hard to move food around in the mouth for chewing. Food pieces that are too large for swallowing may enter the throat and block the passage of air.

Other problems include not being able to start the swallowing reflex (a stimulus that allows food and liquids to move safely through the pharynx) because of a stroke or other nervous system disorder. People with these kinds of problems are unable to begin the muscle movements that allow food to move from the mouth to the stomach. Another difficulty can occur when weak throat muscles cannot move all of the food toward the stomach. Bits of food can fall or be pulled into the windpipe (trachea), which may result in lung infection.” By ORALFLO.com

I have several recipes on my website: www.ChefGloriaB.com that have been converted to patients with Dysphagia.  For example the Chicken Avocado Salad

I find that a food processor with a chopping blade is indispensable in cooking for people with dysphagia.  If you are interested in more recipes please contact me at Gloria@ChefGloriab.com

The one important understanding if you are cooking for people with Dysphagia is don't just cook the meal and put it in the food processor.  For something like steamed vegetables that is fine.  However, if you are doing a recipe such as the chicken avocado salad, it is important to process in steps so the food has the most flavor.

The Healing Jerusalem Artichoke

 “The Jerusalem artichoke (Helianthus tuberosus), also called the sunroot, sunchoke, earth apple or topinambour, is a species of sunflower native to eastern North America, and found from eastern Canada and Maine west to North Dakota, and south to northern Florida and Texas.^[1] It is also cultivated widely across the temperate zone for its tuber, which is used as a root vegetable.^[

Unlike most tubers, but in common with other members of the Asteraceae (including the artichoke), the tubers store the carbohydrate inulin (not to be confused with insulin) instead of starch. For this reason, Jerusalem artichoke tubers are an important source of fructose for industry^{[citation needed]}. The crop yields are high, typically 16–20 tonnes/ha for tubers, and 18–28 tonnes/ha green weight for foliage. Jerusalem artichoke also has a great deal of unused potential as a producer of ethanol fuel, using inulin-adapted strains of yeast for fermentation.

The tubers are sometimes used as a substitute for potatoes:^[5] they have a similar consistency, and in their raw form have a similar texture, but a sweeter, nuttier flavor; raw and sliced thinly, they are fit for a salad. The carbohydrates give the tubers a tendency to become soft and mushy if boiled, but they retain their texture better when steamed. The inulin cannot be broken down by the human digestive system,^[6] which can cause flatulence and, in some cases, gastric pain.

Jerusalem artichokes have 650 mg potassium per 1 cup (150g) serving. They are also high in iron, and contain 10-12% of the US RDA of fiber, niacin, thiamine, phosphorus and copper.^[“8]”

This information came from Wikipedia

They taste delicious, and for one of my clients it is a healing food.

My favorite way of preparing them can be found on my website: www.ChefGloriab.com

How to Cut a Scallion 

In this video I demonstrate the proper technique for cutting scallions.
Most people don't know how to cut a scallion properly for good energy.

Healthy Living: Cancer Minded Cooking, by Leroy Templeton

Healthy Living: Cancer Minded Cooking

By: Leroy Templeton
Healthy living; it’s what we all strive for. Good nutrition is a key part of developing a healthy life. This goes double for cancer patients. Dealing with symptoms and treatment procedures can be a hassle, however many of the hassles that come from cancer can be alleviated through one’s diet. Not only that, but diet can actually help improve a patients overall condition. By managing diet well, you can positively affect a number of aspects including the energy, recuperation and disposition of a patient.
Those with cancer often find themselves with a curbed appetite. Patients often find difficulties with eating due to a number of factors including stress and anxiety as well as the physical side-effects of many treatments. These can include nausea, upset stomach and difficulty processing foods. When this happens, it is a good idea to choose high calorie, protein-laden foods that are healthy. Olives, nuts and seeds are all good choices. Give these as snacks and as sides to meals and they should be a helpful in adding calories. This can be in a variety of easy to consume forms such as having nuts and berries mixed in. Also, keep in mind that you will want to stay away from empty sugars i.e. those found in milkshakes, candy and other sweets. Sugar and dairy has been known to create more cancer. This will help maintain a high calorie diet.
Water is another important part of a nutritious diet. All too often, cancer patients are often stricken with unfortunate symptoms. Those experiencing fatigue and nausea as well as vomiting and diarrhea, known symptoms of pancreatic cancer as well as pericardial mesothelioma, need the rehydration that frequent water consumption brings. This will help replenish the intestines during such stressful events.
There may also be difficulties with food tolerance for those with cancer. Many treatments interfere with the small intestines ability to produce lactase. Those undergoing radiation treatments may want to look to avoid dairy products as they can add further complications to this issue.
Vitamins from fresh vegetables and fruits can help boost the immune system; especially fresh fruits and leafy, cruciferous vegetables. This includes broccoli, cabbage, bok choy and radish. Try to remember to cook any vegetables before serving. This is because raw vegetables, though full of nutrients, are also rich in fiber, which can be tough for the body to process. By cooking them, you are getting a head start on the digestive process which can help ease the process. Fruits are a great source of vitamins and antioxidants. You can help make them easier to process by blending them into a healthy smoothie; you might even want to add a little protein powder for added calories that are easy for a patient to consume.
A cancer patient’s body goes through a lot already without adding on additional difficulties. Many treatments and medicine take a toll on the body during their battle with cancer. Therefore it is important to take every precaution to make anything we can easier on the patient. With these tips in mind, hopefully, you will be able to create fun, safe foods that everyone can enjoy.

Sprial Pasta with Vegetables in Tahini Sauce (gluten free, dairy free)

I have been cooking for a woman who has cancer and has many dietary restrictions. She also needs to gain weight. She is not allowed to have dairy, wheat, night shade vegetables (eggplant, peppers,small amount of potatoes), no citrus except for lemon juice, no vinegars except for apple cider vinegar, no sugars or sweeteners of any kind. Needless to say it is challenging cooking, however, whenever I am faced with these types of challenges it brings out my creativity and I blossom for the occasion. I have created some very interesting and delicious meals. If anyone has these type of restrictions or needs to gain weight they might find these recipes of great interest. The first recipe is with brown rice fusilli with vegetables in a Tahini sauce. It is vegetarian, but if desired, sauteed chicken or shrimp can be added for protein to balance out the carbohydrates and fat. Tahini is made out of sesame seed paste and has a delicious nutty flavor. It is very important to always add water to the tahini before mixing with other ingredients. It needs to blend well with the water and become very smooth before adding other ingredients. Click here for the recipe http://ChefGloriab.com

Grilled Bluefish with Citrus Marinade, Perfect for the summer

Bluefish is not a wildly popular fish. However, it is native to the Massachusetts area, high in Omega 3 fats, and a very moist fish. Many people who don't like it haven't tried it prepared correctly. Bluefish is an oily fish, with a citrus marinade it pulls the oily taste out and imparts a more delicate flavor to the fish. It can take a lot of spice too. I don't recommend marinading for longer than 1 hour or it will start to "cook" in the citrus juice as when making Seviche. I also recommend grilling on a very hot flame to get the fish crisp but not dry. For the full recipe go to www.ChefGloriaB.com

Baked Haddock with Mushrooms and Scallions

I was looking for something interesting to do with Haddock. Here in New England it is winter and we have a limited fish selection of locally caught fish. Haddock and Cod are the most plentiful now. They aren't my favorite fishes because I really prefer oilier fishes. I found a recipe on line that sounded interesting however it had butter and didn't have enough seasoning for my taste buds. I used it as a spring board to create my own recipe. It did call for shredded Colby-Monterey Jack cheese, however being lactose intolerant I substituted a combination of Almond Cheddar and Almond Mozzarella instead. I also served it to folks who weren't lactose intolerant and used the reduced fat jack cheese and no one knew the difference, they just loved the taste of it. I also didn't have enough scallions and added a leek which I think made it more flavorful. Have fun with this recipe. It doesn't take long to make, except for cleaning the mushrooms! I enjoyed serving this with wild/brown rice, butternut squash, and baby bok choy. Click here for the recipe www.chefgloriab.com

New Year's Quickly Approaching

Do you know what the number 1 New Year's Resolution is?
Weight loss! and the Top two diseases affecting the American population is Obesity and Type 2 Diabetes.
Do you know how to deal with this issue?
Most people will go on a low calorie diet and lose weight. After they have lost the weight, they will slowly resume eating the way they did before their diet. This is called the Yo-Yo effect. Weight on, then off, then on. It is the hardest thing for your body to deal with. Actually maintaining your weight even if it is 10-15 pounds over your ideal weight is healthier for your body then yo-yo dieting.
I hate the word diet and losing weight! The opposite of this is gaining, which most people end up doing. A better way to approach this is by releasing weight, the opposite is holding weight. It is more of a lifestyle change. Time and time again studies have shown that dieting doesn't work. Restricting your calories for periods of time will slow down your metabolism and will actually make your body think that you are in the starvation mode and it will be harder to lose weight.
When I work with clients, I take into consideration what their lifestyle is, how to make small changes to feel better, release weight and prevent and reverse disease. It is not a quick fix, nothing ever is that is permanent.
I specialize in helping you have delicious food, that is easy to prepare, or I can prepare it for you, that will help you reach your ideal weight.
I can work with you to help release weight without deprivation. See www.chefgloriab.com for more information, recipes, or call for a free consultation.

Eggplant Parmesean

This week at the Farmer's Market I got eggplant, beautiful tomatoes, sweet basil and I made a delicious light Eggplant Parmesan that is full of flavor. If your looking for an easy to prepare dish with your fresh produce from the market go to my website www.ChefGloriab.com.

Need help cooking or don't want to cook? ChefGloriab can help. We offer personal chef services, cooking classes and nutritional consulting.

Men -Their Health, Heart and Wellness

SAMUEL SHOULD NOT HAVE DIED

Recently an acquaintance of mine named Samuel had a heart attack and died. It was very sad. He had a loving family, great job, and wonderful life. He had all the signs. He was overweight, had high cholesterol and other unhealthy lifestyle issues. If he contacted me, I would have been able to save his life.

He loved to eat. I would have prepared delicious foods to his liking, or taught his significant other how to do it. I would have provided him with a lifestyle support plan that would have been easy to incorporate into his daily life. I would have been there for him everyday to triumph over the challenges. He was so happy. I could have made him happier. I would have gently taught this kind and generous man that you can’t change what you don’t acknowledge. I would have nurtured him each step of the way so that he did not faultier.

As men get older they get into this pattern of reactive care. They don't understand about proactive health care. They don’t listen to their wives. For the most part men unlike women are not in tune with their body and don’t take care of it. When men do unhealthy things like drink too much, are overweight, or limit physical activity they are not in tune with the harmful impact that these things can have on their bodies. They don't realize that’s "never happening to me,” changes to “it will happen”, and then that crisis is just around the corner. By then it's often too late. When they recognize the value of our working together, the quality of their life experience will be dramatically improved.

By the time men become aware that it's too late, they've lived through years of abusive behaviors. They've eaten the wrong foods, they've had too much to drink, they might smoke, have hypertension, diabetes, liver disorders, and cholesterol problems. Those are the guys, you read about: people who suddenly get a heart attack and die or have a massive stroke. It doesn't make sense. Sometimes its random bad luck but for my clients its things they've been doing all these years.

You have to wonder why the guy isn't there asking the question himself about health. It's because that's not what guys do. I don't know whether its fear or denial, or maybe they don't value themselves enough, but the wives are the ones that will go online or call me to ask the questions. If you care and love someone like Sam, I can truly make the difference. For more information call me at 781-598-9313 or e-mail at gloria@mybnl.com. Visit my website at http://www.chefgloriab.com

Tilapia With Lemon Caper Sauce

Are you looking for an easy, delicious recipe to have on the table in twenty minutes? Then this is the dish for you- Tilapia with Lemon Caper Sauce is so simple to prepare and it's healthy too! All you need is: lemon juice, capers, garlic, parsley, olive oil, paprika, chili powder, salt and pepper! Go to http://www.chefgloriab.com to see the recipe.

If preparing food is not your thing but you want to eat healthy let Chef GloriaB cook it for you. We are a certified personal chef service. We will also teach you how to prepare healthy easy recipes if you would like to learn. Read about all of our wonderful services to help you stay healthy and eat delicious foods see www.chefgloriab.com for more information or call Gloria at 781.598.9313 or email at Gloria@Mybnl.com.

Easy Tilapia with Lemon Caper Sauce

Are you looking for an easy, delicious recipe for fish that you can have on the table in 20 minutes? Then this is a wonderful one to try. Just by combining lemon juice, capers, garlic, parsley, olive oil and salt and pepper you will have a delicious, healthy dinner.

Fresh spring roll recipe

Here is a photo of the finished DELICIOUS and wonderful Fresh Spring roll I made for New Year's Eve! I made 12 for 5 people and I only had one!! They were a big hit! To learn how to make them and see step by step photos of the process go to www.chefgloriab.com
In my Malden Senior Center cooking class next Wednesday, Jan. 13 we are celebrating Chinese New Years and this will be one of the dishes I will be teaching. If you are interested in attending this class call the Malden Senior Center now to sign up. The classes fill up so don't delay! They are from 2-5 pm.

Lots of fun for New Year's Eve

I'm not big on New Year's Eve parties. I really enjoy being with close friends at one of our houses and by 10:30 I'm ready for bed!!! But that doesn't mean I can't have a great time and enjoy the night. This New Year's Eve I am making my famous duck recipe. It cooks overnight in the oven at 225 and then the next day we hang it to let all the fat drip out of it and then before it's served I brown in a hot oven for a few minutes. There is NO fat left in the duck when it is served. The sauce is all Cherries- frozen cherries processed in food processor with cherry juice and some Cherry liquor, it simmers for several hours and tastes like dessert!!! It's a great contrast with the duck. I will be making fresh spring rolls too. I got the recipe from Cindy, who does my nails and is from Viet Nam. I had her fresh rolls at a party and they were the best I've tasted. I will post the recipe on my website if they come out great. I hope everyone has a great New Year's! If anyone wants my recipe for the duck please contact me at gloria@mybnl.com
Please check out the new pictures on my website: www.chefgloriab.com These were taken by Joe Pulseo from Marblehead. Radiance Hair salon in Marblehead and Salem hired him to take pictures for their website and they had me model my hair!

Smoked Turkey - The Best way to Make Turkey

The most time consuming recipe in my cookbook Zone Perfect Cooking Made Easy, is the Smoked Turkey with Apple and Onion. It is marinaded a day or two before Thanksgiving and then put on the grill to smoke. It is so moist, flavorful, and delicious you will never have another turkey quite like it. One year we tried brining the turkey because everyone said it was the best, this is far superior! It starts out with lots of garlic (full head) and dry vermouth or dry white wine. The garlic cloves get chopped into small pieces (can use food processor) and put under the skin and into the cavity of the turkey. I also use lots of fresh chopped rosemary underneath the skin and in the cavity. Then using a turkey needle (a large plunging needle) fill with wine and inject into the bird all over shots of wine. I use almost a 1/2 bottle of Dry Vermouth for a large turkey. Then season the bird with sea salt, pepper, Herbamare (Sea salt that has seeped with 12 different organic herbs for a year, available at health food stores). Cover the bird with slices of onion from two onions and stuff the inside of the bird with 1/2 apple and 1/2 onion for added flavor while cooking. Refrigerate until ready to smoke. If you are interested in how to smoke the turkey please email me at Gloria@Mybnl.com or visit my website at www.Mybnl.com

Saving Yourself at Thanksgiving! Some Tips!

Thanksgiving is my most favorite holiday of the year. What's not to love, lots of delicious food, family and close friends! However, many people go into food overload and get food hangovers from eating too much! It's difficult not to overeat when there is so much food on the table. I have a few suggestions to have a great holiday and not get sick!

1. When making stuffing, be sure and do it outside of the bird. When the turkey stuffing is put inside the turkey all the fat drippings of the turkey end up in the stuffing. That is pure saturated fat and will create stomach pains!
2. Be sure to eat a healthy breakfast. Starvation creates more hunger and you will end up eating more than your stomach can physically handle. Eating small meals a few hours apart will be much more satisfying and healthful. Start your morning with an egg and steel cut oats with some almonds to keep satisfied for hours or have some low fat cottage cheese or Greek yogurt with fruit and a few almonds.
3. Drink plenty of water. Be sure and keep hydrated, especially if consuming alcoholic beverages.
   
4. Take small tastes of everything that you desire. If Aunt Sarah's sweet potato pie isn't one of your favorites, move on to the things you really enjoy. Ask for a doggie bag if you can't finish everything you desire.
5. Be sure to walk or get some exercise the morning of the holiday.
6. Focus on socializing with the ones you love. Give thanks to be together and enjoy this wonderful holiday.
7. For great holiday recipes that taste delicious and are healthy see my website at www.Mybnl.com or get my book Zone Perfect Cooking Made Easy.
8. If you need help with the holidays email me at Gloria@Mybnl.com