Notes from the Soup Kitchen: 1

Soup is brilliant. Its versatile, nutritious, filling and above all (for non-chef’s like me), easy to make.

Roasted Squash and Lentil soup

I’m not the best planner when it comes to food shopping, I shop at markets so am at mercy to the seasons, and often buy what I like the look of and freestyle with my ingredients when cooking – I’ve never been one to follow the rules to the letter, so why start now?!

Last night I bowed to the mercy of the mini squashes that have been winking at me for  the past week and a half; every time I go to the vegetable box, I always get the same ‘eat me, eat me’ whisper, but then something green and leafy has caught my eye and I’ve relegated them to last place again. Well I finally succumbed and roasted them in with a couple of garlic cloves then promptly forgot about them while listening to the Radio 4 Food Programme on Omega 3 fatty acids. Oops. Luckily I remembered just in time and the squash wasn’t burnt to a crisp – actually pretty much perfect in texture, squidy but not completely overcooked.

I got down to the hard graft of making the soup this morning, with a little help of a red onion and a morigold veg (yeast-free) stock cube and some lentils, I cooked up a storming soup. The thing about squashes is that you do have to give them a little push int he right direction to ensure that the flavour comes out as they can be a little watery and tasteless in soup I find. Roasting is the perfect antidote, and roasting the garlic simultaneously means that not only do you have a flavour change in the garlic but you also infuse the veggies together when they are initally cooking which brings out a completely different taste. With mini squashes, you can get away without the painful process of peeling, as you the skins are soft enough to eat and are like butter in the blender, so you don’t lose out on those extra vitamins and fibre either. Lentils will make the soup nice and thick and also provide extra fibre.

Below is a little bit of info on why squashes and lentils are so fab, but be sure not to miss out on the great recipe below the science-y bit. Enjoy!

Squash

A member of the melon/gourd (curbitacae) family, which includes  courgettes, marrow, pumpkin, butternut, acorn, spaghetti squashes

Squashes are high in carotenes, potent antioxidants which help protect from sun damage and have also been reported to have anti-cancer effects to rival more popular cancer fighters. The richer the colour of the skin, the higher the concentration of carotenes. My squashes were orange like pumpkins and green. They also contain vitamin C, folic acid, vitamins B1, B5, B3 & B6, potassium and dietary fibre. In otherwords, fantastic for immunity, mental health, energy levels, digestion and cell performance.

Lentils:

A member of the legume family, whose other members include chickpeas, kidney, butter, pinto and aduki beans.

Excellent source of fibre, so great for anyone on a cholesterol-lowering diet. They also help keep energy levels constant as the fibre slows the release of the glucose (sugar) into the blood stream. Puy lentils are the daddy of lentils as they are far more fibrous than red or yellow lentils, but the great thing is that they only take around 20 mins to cook, so you can pop them into soups dried with no need for pre-cooking unlike other beans.  Lentils are also a good source of vegetable protein, folic acid and minerals phosphorus (bone health), iron (immunity/energy), magnesium (immunity/bone health/stress/digestion), manganese (immunity) and potassium (kidneys).

Variety of Winter Squashes

Roasted Squash & Lentil soup

700g/4-5 mini pumpkin or squashes – de-seeded and cut into quarters,

150g puy lentils

1 onion – sliced

4 garlic cloves – skin on

1 vegetable marigold boullion cube – melted in 1 litre of hot water.

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Method:

Roast the mini squash in an oven heated to 200ºc. Place the garlic into the hollwed out part of the squash and splash with a little olive oil.

Check after 30 mins, give the tin a little jiggle about and leave for another 15 mins.

When the squash is ready, remove from oven and set to cool.

Meanwhile, gently cook the onion in a little olive oil in a heavy-based saucepan and boil the kettle for the stock.

Remove the skins of the garlic and cut the squash pieces in half again, place in saucepan.

Allow to cook through slightly and add the lentils, stirring constantly.

Add the stock and water – add a little more water if required, bring to a simmer and leave for 20 mins.

After 20 mins, the soup shold be ready, so either eat as is, or blend with a hand blender, or pour a little at a time into a larger blender and whizz for a few seconds.

Serve with toasted pumpkin seeds and sunflower seeds on top.

Premature Heart Disease Common in Indians and South Asians

Heart disease is the number one killer of men and women in the United States.  The prevalence of heart disease varies among ethnic groups.  Immigrants from India (South Asia) have a four times greater risk of developing heart disease than other Americans.  Indians are also more likely to develop premature heart disease, have heart attacks at an earlier age and develop diffuse disease due to a genetic predisposition and a multitude of lifestyle risk factors.  This includes both vegetarians and non-vegetarians.

 Genetic risk factors include: high lipoprotein (a) levels, elevated triglyceride levels and lower levels of less protective HDL (healthy) cholesterol.  Indians are also more prone to have abdominal obesity, diabetes, sedentary lifestyles and diets high in fat and starches which can increase the risk of developing heart disease.  The traditional Indian diet includes deep-fried foods (re-use of vegetable oil when cooking), coconut milk, roti, naan and other white breads, white rice, paneer (cheese), whole milk and high fat yogurt.

 Even though Indians have a strong genetic risk for heart disease they can lower their risk by making healthy lifestyle changes. 

 Below are some tips that may help reduce the risk of heart disease:

• Avoid deep frying, try to broil, bake, steam instead
• Use low fat milk and dairy products
• Increase fruit and vegetable and fiber intake
• Use olive oil or canola oil, do not re-use cooking oil
• Avoid ghee (clarified butter)
• Increase intake of fish, nuts
• Decrease intake of starches like white rice, roti, white potatoes and naan
• Avoid eating all or majority of carbohydrates at one meal, do not skip meals
• Increase activity level (walking 30 minutes a day counts as exercise)
• Weight loss (lose abdominal fat, waist circumference goal men <36 inches, women <32 inches)

 Lipoprotein (a) is a sub-class of LDL (Bad) cholesterol, when levels are elevated in the blood the risk for heart disease and stroke are increased.  Elevated lipoprotein (a) levels are associated with premature heart disease and have little to do with diet or lifestyle, they are usually hereditary.  All Indians/South Asians should have a lipoprotein (a) level checked at least once in their lifetime, preferably when they are younger since it is a marker of premature heart disease.

“Take Charge: A Woman’s Guide to a Healthier Heart” discusses how women can help control their cholesterol and other risk factors to prevent a heart attack, stroke and diabetes. “Take Charge: A Man’s Roadmap to a Healthier Heart” is due to be released Fall 2009. For more info visit www.heart-strong.com

Penchant de Fromage

There was one thing, and one thing only on her mind when she woke up this Tuesday morning: Cheese.

Now, what is it about cheese that drives Karina so nuts? Let us count the ways….

credit to: deviantart.com

1. It is versatile: There is nothing Karina loves more than a good curried grilled cheese sandwich or a slice of Pizza Hut’s veggie lover’s pie. And when the mood strikes, nothing hits her spot better than a piece of toast heaped with a mound of Welsh Rarebit. Mmm….

2. Texture: Soft. Crumbly. Firm. Velvety. Smooth and silky. Rough. Just simple thoughts of a cheese’s touch are enough to tantalize Karina’s palate. Say the word “crumbly” and her mind will go astray to thoughts of crumbled Feta over butter crackers or some fresh Manchego atop a warm arepa.

3. Taste: The softness of a ripe french brie, the potent taste of a mature gouda, and the robust flavor of an aged cheddar… enough said.

4. Health: As a girl in dire need of nourishment, Karina is appreciative of the nutrients cheese brings her. Cheese is loaded with Vitamins A, B-12, and D, and excellent amounts of protein, phosphorus, and calcium. Cheese is most definitely a friend with benefits!

credit to: deviantart.com

When her sunrise cheese appreciation period ended, Karina slipped her nippy feet into her grandmother’s old stained slippers. Something about hand-me-downs always warmed her heart. Perhaps it was the idea infused of “if you have something great then share it?”

Karina knew that her nutritionist most likely sat at her desk thinking “she’s gonna be late again” and made it her morning’s mission to get out of the house on time.

She began to move toward the stairs when suddenly, a frenzied Mother dashed into the hall with a crazed expression on her face.

“MY CHOLESTEROL WENT THROUGH THE @##>?~%&ing ROOF!”

Mother got off the phone with Dr. S and one of her nervous breakdowns ensued.

“I’ll make you a nice bowl of chocolate oatmeal if you calm down,” Karina cooed.

Worked like a charm.

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1/2 c. Kashi Heart to Heart cereal and 1 crumbled golden corn VitaTop mixed into a 1/2 c. of LLF’s drinkable pina colada yogurt, pumpkin seeds & soy nuts, and chopped figs. On the side she enjoyed a Morningstar maple breakfast patty with milk and coffee.

The bowl of cereal was so tropical, so unique, so… exotic! Karina felt so excited to share this creation with her bloggers as she felt it could inspire several variations and newfangled breakfast treats.

Karina polished off her bowl, grabbed her purse, and scuttled out the door.

As her mother drove, Karina’s stomach fluttered with anxiety.

Did I gain? Did I lose? How much do I weigh now? What if I lost!? But what if I.. gained?

She tried to block ED out of her mind and sat peacefully for the rest (most?) of the trip.

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A pound. Karina gained a pound. A whole one pound. Not the usual 1/2 pound, 1/4 pound, 3/4 pound, but a pound.

She felt nauseous. On the bright side, the nutritionist said her meal plan looked fantastic.

ED felt perturbed.

“OH MY GOD, YOU FAILURE!” ED cried. “A whole pound!? You were better off gaining a fraction of a pound a week! Don’t you see that now your body will change sooner? You better hope that wasn’t real weight and that it was simply that 16 oz. coffee you just finished sipping on, you piglet. Now no one will think you’re special.”

People do not think Karina is special because she is thin… People think Karina is special because she is quirky and fun, not because she looks sicker and sicker as more of her clothes come off. And people think Karina is special because she can cook and draw, not because she stays at a low BMI. People don’t even care about that stuff. No one chooses their friends based on body weight. No one sane or worthwhile at least.

By the time Karina got home, her stomach became a garrulous scoundrel whom cried for attention. It howled and shouted unintelligible requests at her regarding cheese enchiladas and other gabbledygooks.

Well, be they gabbledygooks or not, her spoiled stomach got just what it asked for:an Amy’s Cheese Enchilada whole meal with a side of winter squash (not pictured) and a 1/2 c. of cottage cheese with blackberries.

Karina closed her eyes and savored every last bit of cheesy righteousness as if it were her last. Because it probably was her last.

Due to Mother’s scandalously high cholesterol, a few things had to be changed in the Pinzon household such as less frozen foods in the house. And less saturated fats (except for Karina, who needs her cheese!).

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Hours passed, the sun dimmed, and Karina now faced a new dilemma.

Last night at ballet, she couldn’t do it. She had to raise her hand an hour into class and sit out because she felt like she would pass out.

Her legs felt light and her brain felt fuzzy. She shouldn’t have gone to ballet. She’d had three dizzy spells that day and should have known better. Well, she did but did not want to face it.

Karina Pinzon, the Karina Pinzon, was sick. Her throat hurt, she felt weak, and all around dreadful. Could it be that she was… human? One of those living, breathing things that roam the Earth?

It appears as though she was.

Unfortunately, this troubled little human knows not how to rest. The word “rest” was purged from her vocabulary at the start of ED’s appearance when sitting on the couch to watch TV became an unlawful activity. The only activity that ED smiled upon was exercise.

Karina’s relationship with ballet is a curious one, to say the least. Karina has an artistic and amorous relationship with ballet. To her, ballet is one of the finest forms of art ever created. It is the epitome of grace and beauty put together.

ED, however, has an obsessive relationship with ballet and its’ obsession is not a healthy one. It is an abusive one.

While Karina wanted to go to ballet, ED had to go to ballet.

To miss a day would mean to “fail” ED’s exercise plan, not a day to get her strength back.

“If you don’t work out, your 1 pound of weight is going to be a flabby gut on your once flat belly.” ED taunted.

“Shut up!” Karina cried. “That is not true! NOT TRUE!”

Karina bolted off the couch.

“This week is demonstration week and I don’t want to be remembered by all the parents as ‘the skinny girl who passed out during my daughter’s ballet class.’ Also, if I don’t take care of myself, I’ll end up missing more days of ballet. So, there!” She blew a raspberry at her enemy and sat back down.

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Karina’s dinner consisted of 1 c. of black beans mixed with melted swiss cheese, pistachios, and hogao (Colombian criollo sauce). On the side she had a 1/2 c. of couscous with soy sauce and carrots.

She felt gorged after this but ignored the stuffed feeling and patted her stomach. That was a good meal – emphasis on good. Why would she complain for feeling a little full? One should feel blessed to feel full in a world where unwillful starvation is an extensive issue.

Moral of the story: Appreciate, be thankful, love (yourself and others), and never take things for granted.

Differences between drugs and natural therapies

Understanding the biochemical pathways involved in nutrient and drug actions is of prime importance when working with patients. Using this information can help the practitioner choose the best treatment while also helping to inform a patient about the processes that occur in their body.

In studying these these interactions over the years, I’ve long-noticed a primary distinction between the way drugs affect the body and the way natural therapies affect the body. From what I can see, many drugs work “against” the body, while natural therapies work “with” the body. I’ll detail a few examples to show you my point.

1) statin cholesterol-lowering medications
These drugs interfere with (or block) the body’s natural production of cholesterol. This is turn lowers the cholesterol level in the blood.

A natural approach would be to increase the body’s natural ability to break down cholesterol, and hopefully look in to addressing the reason why the body is making more than is considered healthy.

2) aromatase inhibitors
Aromatase is an enzyme involved in the production of estrogen. Excess levels of estrogen have been implicated in breast and ovarian cancer. So these drugs are mainly used in those with breast and/or ovarian cancer, in order to block the production of estrogen.

A natural approach might be to help the body (specifically the liver) break down, detoxify, or “clear” these estrogens from the system more efficiently; rather than to outright block the natural production of estrogen.

3) “osteoporosis” medications
Bone is constantly remodeling. That is, new bone is continuously being formed, while old bone is continuously being broken down. Certain medications used to treat osteoporosis (known as bisphosphonates) are designed to inhibit the body’s natural breakdown of (old) bone; in an attempt to maintain the bone density that already exists.

A more natural approach would be to facilitate the growth of new bone cells through supplying the body with the raw materials necessary to build bone; amongst other methods.

4) antidepressant medication or SSRI’s (selective serotonin reuptake inhibitors)
A lack of the neurotransmitter serotonin is commonly considered one of the hallmarks of depression. Let me first say that serotonin and other neurotransmitters are constantly “floating” in the area between nerve cells called the synaptic cleft. Generally, one nerve cell (the pre-synaptic) will release serotonin into the cleft in order for an adjacent nerve cell (the post-synaptic) to take-up the serotonin and allow it’s effects to take place in the body. Normal metabolism dictates that the first nerve cell (pre-synaptic) will also naturally “reuptake” (i.e.: take back if you will) much of the serotonin it released into the cleft or space. These SSRI drugs are designed to prevent serotonin from naturally being removed (or re- taken up) from the area between nerve cells. Again, it blocks the normal action of the body, in turn leaving more serotonin “around” in hopes that the second nerve will use it and allow its action(s) to take effect.

A more natural approach would be to see if perhaps the body’s production of serotonin is low is the first place. If so, a natural approach would work with the body in order to produce more serotonin, as opposed to blocking the natural self-regulating mechanism of reuptaking it.

There are many other examples of how the action of drugs work to block or impede the body’s natural functions; while the aim of natural therapies is to help facilitate or enhance the body’s natural functions in order to accomplish a desired result. Perhaps the reason that natural therapies have few known side-effects is because they work “with” the body’s natural processes as opposed to working “against” them. When looking to achieve a desired result, wouldn’t you rather work “with” your body than “against” it?

Dr. Robert D’Aquila – NYC Chiropractor – Applied Kinesiology

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