Here are my top 5 favorite “Food Rules”:

1. Rule #3: Avoid food products containing ingredients that no ordinary human would keep in the pantry. When I cook a dish, I use ingredients such as fresh ground pepper, extra virgin olive oil, whole grains and fruits and vegetables, such as pears, onions and tomatoes. I wouldn’t know where to start if our fridge or pantry had ingredients such as ethoxylated diglycerides, hydrogenated oils, high fructose corn syrup and xanthan gum.  When you cook for yourself, you have the confidence and security of knowing what is in your dish. You don’t need to be a detective or a scientist to understand your meal. For goodness sake, this is your meal not a chemistry project!
2. Rule #8: Avoid food products that make health claims. Often, I find the louder the health claims, the more the food manufacturers are trying to hide something from you. The “healthy” ingredients may indeed be good; however, do they outweigh the risks of the “not-so-good” ingredients that are also in the food? I don’t think so… I urge you to call their bluff! I have an example of these health claims from a package of tortillas in my previous blog post. Fresh fruits and vegetables do not need to prove themselves; they have nothing to hide.
3. Rule #13: Eat foods that will eventually rot. I don’t know about you, but if I have so-called “food” that is still “good” after sitting on the shelf for not only months but even years, I’m thinking this may not be “food.” Real food should rot as it has done for centuries. My husband and I go to the grocery store and/or farmer’s market all the time. This is because we strive to eat actual food that rots, which provides us with healthy vitamins and minerals. We look at every shopping trip as a fun adventure and a great way to spend time together. We enjoy picking new fresh foods with vibrant colors that are rich in nutrients. Imagine if your leftovers never rotted… It might seem great at first, but really, isn’t it a bit scary?
4. Rule #18: Don’t ingest foods made in places where everyone is required to wear a surgical cap. I am always baffled by the food in hospitals. It’s just shocking to see that the very food that led many patients into the hospital is actually fed to them as they are trying to recover. What?!?! Additionally, the food that is available to the visitors is basically stepping stones to their next doctor’s appointment. I would love to see fresh organic fruits and vegetables infiltrate places with surgical caps. These foods work with the doctors not against them.
5. Rule #27: Eat animals that have themselves eaten well. This rule is so incredibly important. Not only should the animal be eating well, but it should also be living a healthy lifestyle. Just like humans, if we are eating junk food without exercising while living in poor conditions, we will more than likely become extremely ill. The same goes for animals. If they are fed hormones, antibiotics and an unnatural diet that accompanies incredibly unsanitary and unhealthy conditions, they too will become ill.  Thus, we are eating unhealthy food, which will make us unhealthy. Strive for animal products that come from animals enjoying the good life on a pasture, not in a factory farm.

After reading these rules, you may think, “yes, these all makes sense, but how do I put these rules into action?” That’s where I come in!  As a certified health coach, I can help you make tiny step-by-step additions to your diet and lifestyle that will help you slowly transition unhealthy foods and lifestyle choices out of your life. Contact me today to set up an initial consultation. Together, we can put together a plan that is fun, exciting and educational!

What are your favorite “Food Rules?” Please share your thoughts and comments below.

Brussels sprouts are “healthy,” tasty greens that make the perfect side dish. Not to mention, they are loaded with Vitamin C as well as other nutrients, such as Iron and Fiber. They are also known for being cancer fighters!

Brussels Sprouts

Here is a great recipe that I tried the other night:

Roasted Brussels Sprouts

Ingredients (serves 4):

• 1 lb Brussels sprouts – rinsed with ends trimmed; also be sure to pull off any yellow outer leaves
• 1 Tbsp minced organic garlic (about 3 cloves)
• 1 Tsp lemon juice
• 2 Tbsp extra virgin olive oil
• Sprinkles of sea salt and freshly ground black pepper
• 1/4 cup freshly grated Parmesan cheese (optional)

Directions:

1. Preheat the oven to 350 degrees. Place Brussels sprouts in a roasting pan. Toss in the garlic and then sprinkle lemon juice on the Brussels sprouts. Lastly, toss the sprouts with olive oil, so they are well-coated, and then sprinkle with salt and black pepper.
2. Put the Brussels sprouts in the oven on the top rack and cook for approximately 20 minutes. Stir the sprouts again until they are well-coated with the oil. Cook for another 10 minutes and then sprinkle with Parmesan (if using) and cook for another 5 minutes.

Note: The sprouts should be nicely browned with some crunchy outer leaves, and the interior should be cooked through. You may need to cook longer than indicated above.  You can also add chopped tomatoes, red peppers or even pine nuts with this dish.

Source: Simply Recipes

Brumberry Roasted Brussels Sprouts

Now, enjoy your little cabbage-like wonders. Your body with thank you!

Last month, I thoroughly enjoyed reading In Defense of Food, an Eater’s Manifesto. Mr. Pollan opens his book with this very simple phrase, “Eat food. Not too much. Mostly plants”…short, simple and to-the-point!  However, the research and history behind this phrase is another story. Mr. Pollan provides clarity behind his simple words of wisdom in the following sections:

1) The Age of Nutritionism

Mr. Pollan provides his interpretation, which is based on credible data, on how our food supply has evolved over time. He discusses the short-falls of many highly marketed diets such as the low-fat diet. Additionally, he argues that the majority “of the nutritional advice we’ve received over the last half century has actually made us less healthy and considerably fatter.” He refers to this concept as “overnutrition” and further elaborates how we’ve become obsessed with nutrients rather than the actual food and dining experience. He states, “foods are essentially the sum of their nutrient parts.” This is largely due to the fact that food scientists are planning our menus, not our mothers or other family members.

I couldn’t agree more with this theory. I recently picked up a package of tortillas with screaming claims, such as “96% fat free, heart healthy with omega-3 fatty acids and no cholesterol;” it even had the “American Heart Association” seal of approval.” Meanwhile, I looked at the back of the package to find an incredibly long list of so-called “ingredients;” two of them being Trans fats. Hmmm… This “healthy” bag of tortillas loaded with “healthy nutrients” includes a key ingredient linked to cardiovascular disease, which is obviously not so healthy. In fact, it’s the #1 leading cause of death. Oh, the irony! Forget the nutrients; I want actual “food.”

2) The Western Diet and the Diseaseas of Civiliation

Mr. Pollan highlights the contributing factors to the rise in Western, food-related diseases, including obesity, diabetes, cardiovascular disease, hypertension and numerous cancers. He extensively describes the main culprits as “lots of processed foods and meat, lots of added fat and sugar, lots of everything except fruits vegetables and whole grains.” He further validates the importance of a “traditional diet” rich in clean, whole foods; this is based on various studies from around the world.

I am appalled by the continual rise in these largely preventable diseases as well as the increasing rise of pharmaceuticals to “manage,” not cure these diseases. It is alarming to know that these diseases are becoming mainstream and almost acceptable in the U.S., which is absolutely unacceptable! Mr. Pollan mentions a magazine about living with diabetes that can be found in the checkout line of the grocery store. What? Again, this is not acceptable. We need to work together to stop these diseases all together, not create new opportunities from them. This further emphasizes the importance of health coaches who focus on improving your diet and lifestyle to prevent, not manage diseases.

3) Getting Over Nutritionism

Mr. Pollan offers a wealth of incredibly important bite-sized rules that correspond with his opening phrase, “eat food, not too much, mostly plants.” His rules for “eat food” help you avoid “food-like products” so you are actually eating food, not imitations of food. When he talks about “not too much” he emphasizes the importance of the actual eating experience as well as our relationship to food. Lastly, when Mr. Pollan refers to “mostly plants,” he describes the benefits of eating a variety of whole, clean foods, especially fruits and vegetables.

Mr. Pollan’s simple rules are very intuitive; they basically require one thing, common sense. However, our food supply has become so complex that something as easy as “eat food” is incredibly hard to do these days. Additionally, food manufacturers are clouding our thoughts with their bright colors and convincing health claims. In my opinion, the healthiest foods do not have packages at all nor do they have to prove or defend themselves. It’s all about going back to the basics and it starts in the produce section.

Mr. Pollan does an exceptional job breaking down the incredibly confusing and complicated question, “what should we eat.” I highly recommend this book!

Stay tuned for my next book review on Mr. Pollan’s latest book, Food Rules.

Have you read In Defense of Food?  If so, what did you think?  Please share your thoughts below.

This month, I am very excited to announce Brumberry’s new services, which will offer you a wealth of information about nutritious food and healthy living. You will learn about foods, such as dark leafy greens, whole grains, sugars and organics. Additionally, you will explore your lifestyle to uncover opportunities that will improve your health and happiness. Brumberry services include the following:

• A health food store tour
• 3-month counseling program (6 sessions)
• 6-month counseling program (12 sessions)
• Group counseling and/or workshops*

*This is a great service for companies, schools, community organizations, etc. For example, I recently led a session on “How to Read a Nutrition Facts Label.”

Here is feedback on my health food store tour and consultation:

“Even as a pretty experienced food shopper and home cook, I found Natalie’s Shopping Tour and Consultation so beneficial!  It was great to learn about the importance of organics (for our health and the environment) and her encouragement to regularly pursue a variety of colors on your plate. Natalie motivated me to make better choices and take better control of my health!”

– Jennifer (Proud wife and mom)

Contact me today to learn how you can get started with any of the above services.

Here is the delicious stir-fry recipe that we made together; it generously serves two people.

Cashew and Vegetable Stir-Fry

Ingredients:

For the sauce

• 2 tablespoons of cashew or peanut butter
• 1-2 tablespoons of chili garlic sauce
• 1 tablespoon of tamari
• 1 tablespoon of water

For the stir-fry

• 1/4 cup of toasted cashews
• 1-2 teaspoons of extra virgin olive oil
• 1 large organic onion, sliced
• 1 large organic carrot, sliced diagonally
• 1 cup organic broccoli florets, chopped
• 1 organic red pepper, diced
• 1 cup chopped bok choy
• 1 cup snow pea pods
• 1 cup of quinoa or brown rice

Directions:

• Cook quinoa or brown rice as directed on the box
• Combine the cashew butter, chili garlic sauce, tamari, and water in a small bowl, and stir to make a smooth paste.
• Toast the cashews lightly in a small frying pan for about 5 minutes over medium heat, stir occasionally.
• Heat the olive oil in a wok or large pan, add the onion, and cook over high heat until it begins to brown, about 3 minutes.
• Add the carrot and cook for 1 minute; add the broccoli and cook for another 30 seconds; then add the red pepper, bok choy and snow peas, and cook just long enough to heat through.
• Add the sauce, stir to combine, sprinkle with the cashews, and serve with brown rice or quinoa.

Note: If you want to serve your stir-fry with meat, you can add grilled chicken

Source: The New Becoming Vegetarian by Vesanto Melina, MS, RD & Brenda Davis, RD

Once you’ve finished preparing the meal, sit down at the table with your co-cook and enjoy your stir-fry, which is made of nourishing ingredients, including love.

Have you ever cooked a meal with someone? If so, share some of your experiences below. What are some of your favorite dishes?

Brumberry Cashew and Vegetable Stir-Fry Recipe

Dandelion Greens

I made a tasty, simple salad with these wonderful weeds!

Ingredients

• Bunch of dandelion greens
• 1/2 – 1 cup of raw, organic walnuts
• 1/2 – 1 cup of organic raspberries
• 1 small, thinly sliced organic Anjou pear (be sure to remove the core with the seeds)

Depending on the amount of salad you want, you can add more or less fruit and nuts.

Instructions:

Rinse the dandelion greens thoroughly with water, cut off their stems and then tear the leaves into small pieces. Toss dandelion greens in a bowl with raspberries, pear slices and walnuts and drizzle with vinaigrette dressing.

Dressing: You can top with raspberry vinaigrette or make your own vinaigrette dressing. I experimented with balsamic vinaigrette, olive oil and a touch of sherry and maple syrup along with fresh ground pepper.

Brumberry Dandelion Green Salad

Another way to dress up the salad is to add a small amount of organic gorgonzola or goat cheese.

Lastly, enjoy your tasty dandelion, lion’s tooth, weeds! Yummy!

Have you ever had dandelion greens? If so, how have you made them? Post your comments below.

This month, I have provided my thoughts on GMOs (genetically modified organisms): http://www.mckinleychiro.com/2010/02/the-abcs-of-gmos-guest-blog-by-natalie-drugan/

Post your thoughts on GMOs below…

Ingredients:

• 1/2 cup of organic rolled oats
• 1 cup of water
• 1 teaspoon of maple syrup
• 1 small, thinly sliced Anjou pear (be sure to remove the core with the seeds)
• A handful of raw sliced almonds
• Sprinkles of cinnamon

Note: You can also add blueberries or raspberries to add color and variety

Directions:

• Boil water on the stove , and stir in oats, maple syrup and cinnamon.
• Cook about 1 minute over medium heat; stir occasionally.
• Scoop oatmeal in a bowl and “dress” with pear and almond slices.
• Sit down at the table without your TV on or your smartphone in hand, and slowly enjoy your delicious, warming breakfast treat!

This quick recipe is filled with fiber, anti-oxidants and Vitamin C, among many more nutrients. Additionally, it will provide you with long lasting energy that will keep you satisfied until lunchtime.

What are some of your favorite breakfast recipes? Post your comments below.

Brumberry Oatmeal with Sliced Pears and Almonds

Along with these city favorites, I found myself more and more dependent on quick and easy foods that met my schedule’s needs rather than my body’s needs. Yes, that’s right! I frequented every “healthy” take-out restaurant or deli and purchased every “healthy” processed food you could imagine from the grocery store.

It wasn’t until last year that I learned my cholesterol levels were climbing closer and closer to the “hey, maybe you should keep a watchful eye on this” range, which actually translates into the “borderline-high risk” range. My overall cholesterol reached 202 mg/dL (the optimal range is between 125-200 mg/dL). This was alarming, since high cholesterol is a major risk factor for coronary heart disease (the leading cause of death) and strokes, AND I still have my whole life ahead of me. This was unacceptable!

I instantly thought, “What? How can this be?” I felt good, I didn’t have any symptoms and I was exercising on a regular basis?!? However, my body was silently having negative reactions to this so-called “healthy” diet and lifestyle. This wake-up call along with my passion for nutrition led me on a self-healing journey.

Last New Year’s, I put myself on my own Brumberry program that was customized to my lifestyle. I started making tiny, step-by step changes to my diet, which included more fruits, vegetables and whole grains and less animal products and processed/artificial foods. Additionally, I engaged in regular physical activities and I had an incredible support system with my husband being at the very top of the list.

In just one year, I significantly improved my cholesterol levels, and let me tell you…I felt like I had won the lottery! Literally, I was running around my house screaming with excitement! My overall cholesterol dropped from 202 mg/dL to 168 mg/dL!!! Additionally, my LDL (bad cholesterol) and triglycerides (blood fats) plummeted, while my HDL (good cholesterol) increased to a very healthy level. I would also like to point out that these changes were not accompanied with medication. If I can do it, anyone can do it!

Do you have high cholesterol? Have you been challenged with finding a healthy, sustainable diet? Do you need the education, resources and tools to improve your health?