SUGAR: (click here for recipe to ween you off of sugar)
Here’s the deal: Sugar is Sugar, whether it’s agave, honey, brown sugar, cane sugar, fruit sugar, grain sugar.  Our body registers it all as one big old group SUGAR.  It feeds the UNHEALTHY bacteria living in our intestinal tracks; there is a HUGE surge in small intestinal bacterial overgrowth in this country.  This is when there is an over abundance of unhealthy bacteria in the intestinal track.  When this happens, our immune systems – which gains its strength dependent of the health of our small intestines suffers.  Tummy aches, bad breathe, gas, pressure, yeast infections and frequent colds and tummy bugs are a sign that our intestinal villi are covered in bad bacteria, mucus or just plain mowed down – unable to grab the nutrients from the food.

Kids are HUGE victims of small intestinal bacterial overgrowth. First of all their immune systems are not completely developed and they are fed foods sweetened to please them all day long.  Hence the rise of digestive disorders in young children beginning at age 4 and up.  Once one of the really bad gastro bugs find their way into these little digestive tracks they are then “fed” and grow taking control of the child’s immune system. Look at this way; we bring our infants home with a message from the doctor to take good care of the baby, as their immune system is not yet built, by 9 months old the baby is introduced to sugar on a high intake level, immediately suppressing the undeveloped immune system.

When we have too much bad bacteria disease on all levels set in – so every time you get that thing half way through the day that says “Oh, man my sugar droppedI need a soda or a cookie.” It’s not your sugar it’s the junky bacteria in your gut jonesin’ for more dope!  (If you are a diabetic of course your sugar issues are different).

The healthy bacteria boosts our immune systems – cancer thrives in a weakened immune system. IBS is definitely related to an over growth of sugar, yeast and unhealthy bacteria. If you suffer from digestive disease cut back on your sugar and yeast for at least 4 months to see a difference.  Cutting sugar for a few weeks won’t matter much; that bacteria has been growing like crazy for years by the time it’s giving you trouble.

My personal perception of sugar inside of my body: When we take a teaspoon of sugar that’s been sitting in our kitchen at room temperature (65 – 75 degrees Fahrenheit) and add it into a hot pan on the stove (around 98 degrees or hotter), the sugar begins to sizzle as it heats up.  This is the same process that occurs in our bodies: the sugar heats up the blood, literally creating acid.  Most folks consume 160 pounds of sugar a year. One 20-ounce bottle of soda contains 27 grams of sugar. Every 4 grams equals one teaspoon of sugar. Thus, every time you drink a soda you are drinking 6.75 teaspoons of sugar!

Imagine getting a glass of water and scooping 7 teaspoons of sugar or, even worse, imagine doing this to your children’s water. Did you know that most folks who are living on a theoretically low sugar diet are still averaging 40 teaspoons per day? Not to mention that this sugar is food for the unhealthy bacteria that is growing at a rapid rate in our digestive tracks due to diets high in yeast and sugar – every time I crave a sweet I stop and think, “Oh, that’s not my body craving sugar that is the bad bacteria calling out for more.”  Instead I eat something to support the healthy bacteria that strengthens the immune system— miso, fermented foods, probiotics, coconut kefir and veggies rich in vitamins. Lastly, the immune system is not only connected to cold and flu’s but also cancers and autoimmune diseases.  By supporting our cells we literally decide which cells we are going to feed—cancer cells or healthy cells.  You see everyone has cancer cells; so when I take a bite of food I’ve got a choice in what I’m feeding my body and how I’m supporting my body’s immune system.

Upon my first meeting with Ginny Harper I swore that I didn’t have a sugar problem. The truth is, I didn’t know that I did.  I’m not a candy gal; I
don’t care for sweets and processed cookies. Just a nice piece of cake now and then and two teaspoons of sugar in my coffee (8grams) were all I needed, and an ice cold soda a couple times a week; until the plug was pulled. When I started reading labels and observing how much processed food I was eating and attempting to stop taking in any sugar, I began to realize the truth behind my consumption. Once I started reading sugar labels and I couldn’t have ANY extra aside from what is naturally found in beans, grains and veggies, I started JONESIN’ like a junky shorty!

Let me tell you, I was rationing bites of cookies just to get a fix.  Thank goodness for the Sweet Vegetable Juice recipe I learned.  It was on the Ginny’s list and I needed it for my sweet tooth. The other naughty side to sugar is that it feeds the bacteria that cause ulcerations.  If we view ulcerations as a physical wound, it helps us pay attention to how we are healing! If there is a large cut on your leg, we don’t add harmful bacteria or creams that feed the harmful bacteria nor do we allow dirt to get into the cut. Instead, we try to kill the bad bacteria and feed the healing bacteria.  Sugar is food for bad bacteria and when we are craving it that’s a sign that we have plenty of it.  I see the bacteria as a parasite and when it wants more food I say, “Hell No, Joe.”

YEAST:

Yeast is another item on the list that feeds bacteria. It is found in everything from bread, pre- made sauces, pretzels, and pizza to baked goods. Lots of people ask me about NUTRITIONAL YEAST and here is the skinny: it’s still YEAST.  Yes, it is a source of B12 and protein and also lends a cheesy flavor so it makes great for creating vegan mac & cheese dishes, vegan cheese sauces: however it’s YEAST and if we are trying to clean up our intestinal tracks and support our immune system then I say PASS.

My personal experience with yeast is that for months after cleaning up my “dinner plate” I couldn’t figure why I was still having moments of pressure and blocked gassy attacks. YEAST was the answer.  I’d never had a plethora of yeast infections or signs of yeast overgrowth. However, I did eat foods with yeast & yeast feeding foods (sugar) and I’d immediately moved to gluten free foods most of which contained a fair amount of yeast and sugar, once I cut these items out I’m pressure free and the gas is flowing in a healthy pain free way. I’ve learned to make almond bread as it is simple and contains no yeast. Plus Almond meal is a protein NOT a carbohydrate!

GLUTEN:
Why is gluten bad?  OK so it’s not that gluten is “bad”, it’s that again we are totally inundated with it.  Gluten is best compared to glue, ‘cause  that is what it does naturally in gluten breads and grains.  It keeps it all together, too much slows the intestinal track and irritates. Removing it has been known to help folks with attention deficit and inflammatory conditions such as arthritis, asthma as well as autoimmune diseases – again the basis of our immune systems are in our digestive track. If my foods are slowing things down and irritating than I’m not absorbing knocking the rest of my body off.

I’m typical….What I did was immediately cut out gluten and then shift to gluten free products ignoring “what was in them” so siked that there wasn’t gluten. What are in most gluten free products is sugar, yeast,  and some dairy.  If one has suffered from gluten sensitivity or Celiacs disease – this is when the body has a full on allergy to gluten and shows itself by creating irritation of the intestinal lining – tummy aches, gas, bloating, pressure, constipation & diarrhea.  After a period of time Celiacs left unattended leads to ulcerations.  The culprit here is that most folks just remove the gluten and don’t know to heal the damage that the gluten sensitivity has done.  Once the intestinal walls are weak, sugar, dairy & yeast are in abundance.  The immune system is compromised and gluten free products if they are full of sugar, dairy & yeast are still doing damage. I moved right on to the gluten free muffin plan along with gluten free bread. Both rocked with yeast and baking soda packed with aluminum. I do eat gluten free foods, I just learned to READ the labels and if they are packed with sugar and yeast I pass – or I limit my intake.

If you are not able to completely let go of dairy, wheat, yeast and sugar then begin by simply trying to cut them back. It is a gradual process and occasionally I do get some excess sugar in my body and I can feel my belly swell up with pressure: that healthy bacteria is doing battle to knock out the bad.  Now, I know when enough is enough. I don’t mess with dairy because it takes me down hard and too much sugar immediately hurts my stomach. The sugar high is not worth missing out on life because of a terrible stomachache.

SOURDOUGH:
For those that are on a healthy road with a digestive track that can handle wheat and want some bread in their lives, the best choice is sourdough bread. There are many benefits to consuming sourdough bread: higher moisture, longer shelf-life, and better digestibility because it is naturally leavened. Sourdough is created using a symbiotic culture of lactobacilli bacteria and wild yeast. The wild yeast, which acts as airborne spores, naturally results in digestible bread. Other breads rely solely on carbohydrates, which act as a brick wall in the digestive system and are difficult to break down. However, according to the Canadian baker and scientist, Shasha Navazesh, these wild yeast spores produce a relationship of enzymes in the intestinal tract, making the breakdown process smoother and easier. Additionally, research conducted by Professor Terry Graham of the University of Geulph in Canada exposed that sourdough bread consumption resulted in lower blood sugar levels than whole wheat breads for the same amount of insulin. Like Navazesh, Graham believes that the fermentation process of sourdough bread changes the nature of the bread starches, creating a more beneficial bread.

Sources:
http://www.alive.com/368a1a2.php?subject_bread_cramb=453

http://www.uoguelph.ca/news/2008/07/sourdough_bread.html

I found these tips well hunting on line & wanted to share them with you! For more info check out the website where they are listed!

Dr Akilah El – Celestial Healing Wellness Center

While many foods taste great, they are also powerful healers in a vibrant multicolor disguise. The best healing remedies also taste fabulous (I can’t say that about any prescription medications). Plus, foods won’t cause the nasty common side effects that most drugs cause.

1. Cherries
Muraleedharan Nair, PhD, professor of natural products and chemistry at Michigan State University, found that tart cherry extract is ten times more effective than aspirin at relieving inflammation. Only two tablespoons of the concentrated juice need to be taken daily for effective results. Sweet cherries have also been found to be effective.

2. Blackberries 3. Raspberries 4. Blueberries and 5. Strawberries
Dr. Nair later found the same anti-pain compound in berries like blackberries, raspberries, blueberries and strawberries

6. Celery and Celery Seeds
James Duke, Ph.D., author of The Green Pharmacy, found more than 20 anti-inflammatory compounds in celery and celery seeds, including a substance called apigenin, which is powerful in its anti-inflammatory action. Add celery seeds to soups, stews or as a salt substitute in many recipes.

7. Ginger
Ginger reduces pain-causing prostaglandin levels in the body and has been widely used in India to treat pain and inflammation. A study by Indian researchers found that when people who were suffering from muscular pain were given ginger, they all experienced improvement. The recommended dosage of ginger is between 500 and 1,000 milligrams per day. If you’re taking medications, check with your health practitioner for possible herb-drug interactions.

8. Turmeric
Turmeric (curcuma longa) is the yellow spice commonly used in Indian curries. In research it has been shown to be a more effective anti-inflammatory than steroid medications when dealing with acute inflammation. Its main therapeutic ingredient is curcumin. Research shows that curcumin suppresses pain through a similar mechanism as drugs like COX-1 and COX-2 inhibitors (without the harmful side effects). Choose a standardized extract with 1500 mg of curcumin content per day.

9. Salmon 10. Mackerel and 11. Herring
Many fatty fish like salmon, mackerel and herring also contain these valuable oils. Omega-3s convert in the body into hormone-like substances that decrease inflammation and pain. According to Dr. Alfred D. Steinberg, an arthritis expert at the National Institute of Health, fish oil is an anti-inflammatory agent. Fish oil acts directly on the immune system by suppressing 40 to 55 percent of the release of cytokines, compounds known to destroy joints. Many other studies also demonstrate that eating moderate amounts of fish or taking fish oil reduces pain and inflammation, particularly for arthritis sufferers.

12. Flax Seeds and Flax Oil
Freshly-ground flax seeds and cold-pressed flax oil, contain plentiful amounts of fatty acids known as Omega-3s. Do not cook with flax oil otherwise it will have the opposite effect-irritating the body’s tissues and causing pain.

13. Raw Walnuts and Walnut Oil
Raw walnuts and walnut oil also contain the same powerful Omega-3 fatty acids that fight pain and inflammation in the body.

When it comes to pain, food really is the best medicine.

Our true nobleness is who we choose to be. My nobility is in the choice – to take action! I created Princess Know it All to inspire women that nobility is in personal ownership and choice. This book is meant for those who want to take charge of their future and become their greatest selves.

The hardest part with making a change is knowing where to start, so, I thought to take a look through my own kitchen, breaking down just wathcha’ need to make the changes and whatever you gotta do to help you change you!

Life is about taking action, each day one day at a time – doing something to support ourselves; I call it getting in the game and staying on my own team. We gotta step up and support our families, our bodies and our dreams starting in the kitchen. I’ve made a big old list of what’s in my kitchen and the recipes that I’ve mentioned.

EQUIPMENT

I don’t have a ton of crazy kitchen gadgets and the ones I do have aren’t too pricy:

Rice Maker –Target has a great selection ranging from $19.99 and up. I use one of the cheapest ones – I have had it for 5 years and use it a few times a week and it is still going strong! Get one with a steam tray so that you can steam veggies while cooking your brown rice, millet or quinoa.

The Wand – (A hand-held mixer/blender) Ever since I got this baby I don’t ever need my blender or old school mixer. The wand is super inexpensive and saves time. Put it right into the pan and blend your favorite soups! Again, the wand is sold at any home store from Target to Tuesday Mornings!

Mini Food Processor – In the past food processors intimidated me, but now I use mine all the time because it saves so much time! Again, I use one of the least expensive food processors and I’ve had it for years. You can use it to chop up anything – from carrots to garlic. I use mine to make fish rubs, sauces and soup bases. Target has a bangin’ selection or check out your local home goods store!

Vita Mix – I just bought this machine and I’ll admit that it is pretty pricey (around $400.00). You can find it online or sometimes at Costco. I use it instead of a juicer – plop in your kale, carrots, beets etc. and make a juice without the messy clean up. The Vita Mix grinds the skins up too, giving me all the nutrition that veggies and fruits pack!

Food Mill – The food mill is traditionally used for baby food but this piece of equipment helps big time if you are healing an ailing digestive system. I used this in the early stages to grind my grains and beans.

3 Small Stainless Steel Mesh Strainers – I use these for my beans and grains.

1 Stainless Steel Colander

POTS & PANS

First of all, get rid of all of your non-stick pans! They leak chemicals and there is no such thing as a “green” or healthy “non-stick pan.” We’re going old school shorty! Buy some cast iron pots and pans. They last for 100 years, add iron to our food and taste great because they hold the flavors! Plus, they can be used on the stovetop or in the oven! I also love the enamel cast iron. They are pricey but they are beautiful, hold heat and cook up some food! The best place to find cheap enamel cast iron pans is in Marshalls or TJ Max.

● 2 cast iron skillets
● 2 Dutch Boy oven enamel cast iron pots
● 2 large oval Dutch Boy enamel cast iron pots
● 1 large stainless steel steamer and wok – I LOVE this and bought it for 39 bucks at Costco!
● 1 medium stainless steel steamer and saucepan

UTENSILS

NO PLASTIC OR SILICONE! Once again, we don’t want to use anything that can melt into our food. So bye, bye, old stuff and return to our old school plan: wooden or stainless steel utensils. Wooden utensils are cheap and don’t leak chemicals! I don’t recommend putting them in the dishwasher all the time, but once in a while it’s a good idea to get ‘em really clean.

CUTTING BOARDS

NO PLASTIC OR SILICONE! I use bamboo wooden boards but they do cost a bit more than plastic. I keep my fish and meat board separate from my veggie cutting board. I only have 2 boards and I put them in the dishwasher once in a while for a good cleaning. Setting them out in the sun for a few hours does wonders too!

STORAGE CONTAINERS

NO PLASTIC! Here I go again with the “rid yo’self of plastic…” If you are trying to cook healthy, clean food, then you sure don’t want to place your hard work in a chemical seeping container made of plastic. No sir! I bought myself a set of Pyrex glassware with tops included. There are some BPA free plastic containers available, a good idea for packing lunches. Toting glass to school at three years old is not a good idea!

WHAT’S IN MY SPICE DRAWER?

Turmeric – Cuts inflammation in our bodies. Add it to foods cooked with ginger, curry and basil.

Curry powder – A must and goes great with anything made with coconut milk!

Coriander – This adds a bangin’ spash of flavor. If you love cilantro then this is a must.

Sea Salt – I order from Natural Imports because they have the highest quality of sea salt. However, Trader Joes or your local market fo’sho carries a good Sea Salt too.

Black Pepper – I couldn’t use black pepper for a long time because it stimulates the bowel and can cause friction. However, now I add a dash for flavor!

Cinnamon – I love to add this to my apple Kuzu drinks or cinnamon tea to keep intestinal bacteria at bay! Add a stick to a pot of water or sprinkle on your oatmeal!

WHAT’S IN MY PANTRY?

Two of my shelves are packed with clear glass jars filled with grains, legumes/beans. If I can see them, I cook them and I know what I need to buy.

My pantry is stocked with:
● Black Beans
● Adzuki Beans
● Millet
● Quinoa – Red & White
● White Corn Grits
● Oats
● Brown Rice
● Tahini Sesame Nut Butter– (organic in a glass jar)
● Almond Butter
● Almonds, Pecans, Dried Fruits –( unsulfured and unsweetened)
● Avocados
● Potatoes
● Sweet Potatoes
● Onions
● Garlic
● Sea Veggies: Kombu, Wakame, Aarame, Dulse, Hijiki
● Dried Seaweed Nori Snacks
● Kuzu – (a thickner)
● Arrow Root – (a thickner)
● Dried Shitake Mushrooms
● Dried Daikon
● Dried Lotus Root
● Ghee – (clarified butter which heals ulcerations and dairy- free)
● Coconut Oil
● Olive Oil
● Sesame Oil
● Avocado oil
● Tamari
● Mirin – (rice wine for cooking) – (fructose syrup free)
● Organic Tamari and Organic Shoyu Sauces
● Ume Boshi Vinegar
● Rice Vinegar
● Ume Boshi Plums

Yes, I do eat some processed foods. What exactly are processed foods?
● Processed foods are foods that go through a process to get to you, they are created in a factory, and they are packaged and put in a box. When foods become complicated it is a process. Non- processed foods are foods in their simplest form. Our bodies are created to receive simple food.

Some processed foods in my pantry include:
● Organic Marinara Sauce –( this is for my quick fix kids meals)
● Organic Rice Pasta
● Rice Cakes
● Gluten Free Corn Cake Mix –(Bobs)
● Can of Chopped Organic Tomatoes
● Soba Buckwheat Noodles 100 % Buckwheat (no wheat)
● Granola
● Cereals – Granola w/Flax – (under 10 grams of sugar per serving), Brown Rice Cereal, Low Sugar/ Gluten Free Corn Flakes.
● Gluten Free Corn Bread
● Yellow Corn Masa
● Yellow Corn Meal
● Organic Gluten Free All Purpose Rice Crumbs – (yeast free)
● Organic Coconut Milk
● Organic Tortilla Chips
● Sea Snax –Toasted Seaweed Sheets
● Eden Brown Rice Chips – I love these!
● Eden Canned Beans –( for when I am in a jam, they are cooked with kombu and no BPA in the can liner- you must rinse well before cooking)
● Canned Tuna in Water ( seaweed in tuna salad is bangin’ )

WHAT’S IN MY FRIDGE?

I LOVE an un-crowded fridge. The only things on my shelves are leftovers, eggs, almond milk or rice milk and occasionally apple juice. My drawers are full of veggies ready to be cooked.

1st SHELF: Almond Milk, Apple Juice, Aloe Vera Juice

2nd SHELF: Leftovers (stored in glass containers),  Mochi, Corn Tortillas (homemade when I can get ‘em!), Yogurt, Coconut Water Kefir, Earth Balance Butter, Nut Cheese(made fresh from Whole Foods by a friend of mine)

3rd SHELF: Fresh Organic Eggs (from my friend’s farm), Whole Grain Organic Bread (for my girls)

IN THE FREEZER: Meats: ORGANIC GROUND LAMB & BEEF FROM HERONDALE FARMS IN NY- they ship to your door! Veggies: I buy frozen organic veggies – they are cheaper than fresh, last longer and I never have an excuse for not cooking veggies because I’ve got them on hand! Costco sells HUGE bags of them for $7 dollars and change!

● Frozen Organic Broccoli
● Frozen Organic Green beans
● Frozen Organic Corn
● Frozen Organic Peas