Why You Should Stop Taking Acid Suppressants You Could Be Deficient In Vitamin B12 ! Try These Natural Cures For Gerd

$6 Billion of Nexium was sold in the U.S. last year.
Long-Term usage may cause vitamin B12 deficiency
 and other serious health issues.

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GERD
Gastroesophageal reflux disease, also known as GERD, is near and dear to my heart. Through the years I've had my own issues with reflux and heartburn. Luckily I was able to finally control it with diet and some natural remedies that I will discuss later. But before that, my gastroenterologist had me take acid suppressant medications.

Acid suppressant medications are sometimes necessary but they are overprescribed and overused. Over 150 million prescriptions were written in 2012 plus many of these acid-suppressants are now sold over-the-counter and easier than ever to get. Unfortunately many of the people who take them continue to do so for an extended period of time.

Types of Acid Suppressant Medications:
Proton-Pump Inhibitors
Proton-pump inhibitors, or PPI's, are among the highest selling drugs in the U.S. with nearly $10 billion dollars in sales. Nexium alone sold $6 billion in 2013. Remember the commercial, "ask your doctor about the purple pill"? I guess they did.

PPI's reduce the amount of stomach acid made by the glands in the lining of your stomach. The most common ones are:

* Prilosec

* Nexium

* Prevacid

* AcipHex

* Protonix

* Kapidex

Histamine 2 Receptor Antagonists
Histamin 2 receptor antagonists, or H2RA's, block the action of histamine on parietal cells in the stomach, reducing the production of stomach acid by these cells. H2RA's include products such as:
* Axid
* Pepcid
* Tagamet
* Zantac

They Work But.......
Medications that reduce stomach acid are very effective and are useful in giving the body time to heal esophageal tissue that has been damaged by reflux or to treat ulcers. The problem is people don't want to get off them. But long-term use can have serious consequences. Here's why.

Stomach Acid is Good
There is a reason you have acid in your stomach. Besides its role in digestion, it has some other very important functions:

Stomach acid kills bacteria and when acid is reduced, it does not. This could lead to quite a few problems. For example, when you lay down at night, stomach acid could travel up the esophagus and into your lungs. That stomach acid could harbor bacteria and, when it gets into your lungs, could cause aspiration pneumonia. 
There has also been a connection between Clostridium difficile (a life-threatening bacteria), and PPI's. If a person consumes food contaminated with C. difficile, a low-acid stomach may allow it to take hold versus a stomach with a pH of 4 or less. 

Stomach acid promotes the absorption of calcium. When stomach acid is reduced for a prolonged period of time, reduced calcium absorption could lead to osteoporosis and bone fractures. Research indicates a link between long-term use of PPI's and increased hip fractures.

Stomach acid uncouples vitamin B12 from food. Without stomach acid, the body cannot absorb vitamin B12 which could lead to B12 deficiency.

Recent Study Links Acid Suppressants to Vitamin B12 Deficiency
A recent study by Dr. Douglas A. Corley, published in The Journal of the American Medical Association, uncovered a serious problem for people taking PPI’s and H2RA’s for two years or longer. “People who are taking these medications are more likely than the average person to be vitamin B12 deficient."

Patients taking PPI’s for more than 2 years were 65 percent more likely to be deficient in B12.  (Twelve percent of the patients with B12 deficiency used PPI’s two years or more vs. 7.2 percent of the non users).  The risk of deficiency was smaller among the patients taking H2RAs, however, those taking H2RA's for more than 2 years were 25 percent more likely to be deficient (4.2% vs. 3.2%.)

Although most people associate vitamin B12 deficiency with seniors, this study showed the strongest association in adults younger than age 30! 

The study also found a correlation between higher dosages and increased risk of B12 deficiency. Those taking an average of 1.5 PPI  pills per day had almost double the risk of vitamin B12 deficiency compared to those averaging 0.75 pills per day.

Vitamin B12 is Critical!!
The average adult should get 2.4 micrograms per day. 
Vitamin B12, or cobalamin, has some very critical functions:
* it's needed for the formation of normal red blood cells
* helps make nerves and is essential for the health of the entire nervous system
* important for the synthesis of DNA
* known as the "energy vitamin",  as it increases your energy by supporting the metabolism of protein, fats, and carbohydrates

Early Deficiency Symptoms Include:
* weakness of the arms and legs
* fatigue
* difficulty walking or speaking
* numbness and "pins and needles" sensation in hands, feet or legs
* decreased sensory perceptions
* light-headedness
* rapid heartbeat 
* shortness of breadth
* easy bruising and bleeding gums
* mood changes and mental slowness

Long-Term, Untreated Deficiency can lead to:
* IRREVERSIBLE nerve damage
* anemia
* memory loss 
* deep depression
* paranoia and delusions
* loss of taste and smell

What to Do
If you have been on acid suppressant drugs for an extended period of time and exhibit any of these symptoms, get a blood test to confirm deficiency. If deficient, you can correct it with shots or daily high-dosage B12 pills. If you do this in time, you can reverse your symptoms. If you do not do this in time, you may not be able to reverse nerve damage so DON'T PUT THIS OFF!

Most importantly, work with a naturopath to determine the cause of your GERD. As an update to my post on Diet and Natural Remedies for GERD, Heartburn, and Indigestion, here's what eventually worked for me.

First my naturopath tested my stomach acid level. It's a simple test you can do at home by taking an increasing amount of Betaine Hydrocloride pills (Betaine HCL) until you feel stomach pain. If you can tolerate a lot of these pills, you have low stomach acid and your stomach problems are from not having enough acid to properly digest food, which is often the case. If you cannot tolerate many of these pills, you are producing too much acid. That was my problem - I make too much acid. Do not do this test without the knowledge of your doctor.

If your problem is too little stomach acid, your naturopath may recommend you take Betaine HCL with your high-protein meals.

Betaine HCL aids digestion
when you lack stomach acid

Since my GERD was not from low stomach acid, I had to go another route. 

When I had severe GERD, I temporarily eliminated or greatly reduced my trigger foods. I say temporarily because today I can enjoy most of these things in moderation although I certainly try to avoid eating all of them in the same day.

My trigger foods are chocolate, spicy food, too much tomato sauce, too much caffeinated tea (green tea and Yerbe Mate), citrus fruits, peppermint, and alcohol. Trigger foods that I can never eat again include coffee and chamomile tea.

Here's are some of the natural products I take to control GERD:

* Heartburn Free by Enzymatic Therapy. For a severe GERD attack, this is my go-to treatment. I take one pill every other day until I've finished 10 pills total over 20 days, while avoiding my trigger foods. This usually does the trick. Its key ingredient is orange peel extract, which sounds like it would actually give you heartburn but, in fact, it works really well for up to 6 months. 

* DGL by Enzymatic Therapy. I occasionally take these before I eat something naughty or when I get symptoms. This is an extract of deglycrrhizinated licorice and is widely used in Europe. 

* GI-Encap by Thorne Research. I occasionally take these before I eat or when I get symptoms. This soothing botanical formula contains aloe vera, DGL, slippery elm bark, and marshmallow root.

* Essential Enzymes by Source Naturals, taken before meals, helps me digest food. I only take these with heavier, cooked meals and don't need them at all when eating raw salads or fruits. In addition to enzymes, I take a daily probiotic. Besides digestion, probiotics help create and support healthy microbiota which helps countless issues. See my post on The Microbes Within: How they Shape our Lives and Influence our Health.

Natural Cures take Patience and some Sacrifice
If you are  taking acid suppressants, especially if you have been on them for a long time, I encourage you to seek a natural alternative. I especially encourage my vegan followers out there who are already having to make special efforts to get enough vitamin B12 (since it is not found in the plant kingdom.)

The hardest thing about giving up these drugs is that pills like Nexium or Zantac work quickly and so darn well. Who wants to give up chocolate and alcohol, even for a few weeks or a month? But these pharmaceutical cures come at a great price - bone loss, potential irreversible nerve damage, infections, anemia, and all the things I mentioned above. So the effort is well worth it. It worked for me and I truly hope it can work for you.

If you've enjoyed this article and are looking for ways to improve your health, download my eBook, Health Begins in the Kitchen, available on Amazon and iTunes. 

Pomelo And Avocado Salad, Raw & Gluten Free What's That Giant Yellow Thing In The Produce Department?

Pomelo is a bit sweeter than grapefruit - delicious with avocado!

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The Giant Pomelo
For years I would walk past this giant yellow citrus in the grocery store, not really knowing what it was or what to do with it. But curiosity eventually overcame my reluctance and I brought one home. 

Pomelo, or citrus maxima, is native to Southeast Asia and tastes like a mild and sweeter grapefruit. It's dwarfs the size and price of a grapefruit. I paid $3.99 for a single organic pomelo in Whole Foods but it yielded over a pound of cleaned sections that are packed with vitamin C.

A pomelo (right) next to a very large grapefruit.

This pomelo weighed 2.5 pounds before cleaning.

How to Clean
I like to use everything I can on a pomelo so first I zest some of the skin. I use the zest in salad dressings and when baking muffins.

I use my microplane zester to grate the pomelo.

After getting enough zest, I use a potato peeler to remove some peel to use to flavor my water.

Pomelo peel adds a delicious flavor to drinking water.

To peel the pomelo, slice the top and bottom (enough to reach the top of the fruit.) Score the sides and peel off the thick skin. 

As you can see, the skin is quite thick.

Tear apart the sections and peel off the membrane to expose the flesh of the pomelo. The membrane is quite tough and thick and not pleasant to eat.

Removing the membrane takes a little patience
 but the effort is well worth it.

1 cup of pomelo sections provides:

72.2 calories
 0.1 g total fat
1.4 g protein
18.3 g carbohydrates
193% of the daily requirements of vitamin C

You can eat as is or toss in a fruit or green salad. I think it also screams "Italian Ice." I'll have to try that!

Like grapefruit, pomelo pairs beautifully with avocado. Here's a salad I made with that in mind.

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Pomelo and Avocado Salad 
Raw Vegan, Gluten Free
[makes 4 servings]

For the dressing
1 clove pressed or finely minced garlic
3 tablespoons freshly squeezed lemon juice
1 teaspoon grated pomelo zest
1 tablespoon extra virgin olive oil
1 tablespoon cold pressed hemp oil
1/4 teaspoon salt
1/8 teaspoon black pepper

For the salad
4 large handfuls of mixed organic greens
1 cup cleaned pomelo sections
1 peeled and sliced avocado
1/4 cup raw English walnut pieces

Make the dressing by mixing all dressing ingredients thoroughly. Set aside.

Toss the greens in a large bowl with enough dressing to coat, reserving some for the pomelo and avocado. Place in 4 individual salad bowls.

Place the pomelo and avocado in the large bowl and gently toss with a small amount of dressing to coat. Place one forth of the pomelo and avocado in each salad bowl spreading them evenly over the greens.

Top each salad with 1 tablespoon of walnut pieces and serve.

Per serving of salad: 135 calories, 10 g total fat, 1 g saturated fat, 701 mg omega-3 and 3360 mg omega-6 fatty acids, 0 mg cholesterol, 3 g protein, 10 g carbohydrates, 4 g dietary fiber, and 23 mg sodium.

Per tablespoon of dressing: 51 calories, 5 g total fat, 1 g saturated fat, 422 mg omega-3 and 1867 mg omega-6 fatty acids, 0 mg cholesterol, 0 g protein, 1 g carbohydrates, 0 g dietary fiber, and 117 mg sodium.

Got Reservation For Valentines Day? Cancel Them!

Have an intimate dinner at home with your Valentine.

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National Eating Out Day
Going to a restaurant on Valentine's Day is like going to church on Easter Sunday. Now I'm not saying you should stop going to church on Easter Sunday, but I do suggest you stay home this Friday. 

There may be a few small, local restaurants in your town who will do a good job just because that's just what they do, but most big restaurants will not. Here's what you can expect:

The restaurant will be mobbed and you'll be sitting elbow to elbow with a room full of strangers. And when you finally figure out how to focus real hard and filter out all the noise and distractions (so you can concentrate on your special someone), you will not-so-politely be given your check so that they can usher in the next seating.

And let's talk about the food. It will most likely be a Prix Fixe menu which means that you will be given very little selection. How else will they be able to crank out meals as fast as Hostess cranks out Twinkies (yes, I know that Hostess no longer owns Twinkies and that they are now owned by two private equity firms - but you get the point.) Needless to say, the quality of the food will be well below what you normally would expect from your favorite restaurant.

Don't expect the service to be great either. After all, your waiter would rather be spending the evening with someone special too.

And because reservations are in high demand, you'll be shelling out tons of cash for this romantic experience. Not quite the screwing you were hoping for on this special night :-)

Better Options
Have a romantic meal at home. If you both love to cook, take some of that cash you just saved and use it to buy a great bottle of wine or champagne. Or spend it on expensive ingredients that you normally wouldn't spring for - like exotic mushrooms, organic raspberries, or gourmet chocolate truffles. Get a heart-shaped cake pan for fun. You can use it to bake a cake, cornbread, or even a casserole.

 

You'll pay 3 times as much for champagne in a restaurant on Valentine's day as you would at a store like Costco.

Together, plan a nice menu of your favorite foods - try sticking to simple dishes like the pasta Puttanesca I posted last week, or make pesto early in the day and mix it with Farfalle Pasta and Garbanzo beans for a quick entree. My pesca-vegan and fish-loving friends might enjoy Baked Honey Mustard Coho Salmon with Saffron Rice. 

If you Must Eat Out
Now for those of you who cannot possibly create a romantic meal at home because of kids, roommates, or parents, or you just really would rather not fuss - here's another option. Schedule that romantic meal at your favorite restaurant on ANY night besides Valentines day. You can still get together on V-Day for a glass of wine, a movie, or whatever but make those dinner reservations on another day.  

Happy Valentine's Day!

For simple and delicious recipe ideas, download my eBook, Health Begins in the Kitchen.

Bad Weather Getting You Down? Cooking Will Cheer You Up! Make Vegan Pasta Puttanesca

I added chopped artichokes to this Puttanesca sauce.

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available on Amazon and iTunes.

Bad Weather makes me want to Cook

Many parts of the U.S. are covered with snow, others with ice. In California, we're finally getting the much needed rain and this weekend promises more of the same. Cold, rain, snow, and ice all have the same effect on me and many others - it makes us want to head to a nice warm kitchen and start cooking!

And what's more comforting than pasta? This particular recipe can be made with ingredients from your pantry since you might not be able to get out of the house and shop for fresh veggies in a snow storm.

Today's ingredients come out of the pantry.

Puttanesca

The name of this sauce is derived from the Italian word puttana which means whore. You may be wondering why this dish is named after a lady of the night. 

The explanation I've always heard is that it was such an easy dish to make, it was often made by prostitutes who didn't really have much time to cook - after all, time is money! There are several other explanations floating around but I'm sticking with this one.

Puttanesca sauce is usually made with olives, capers, and anchovies. I've left out the anchovies today as my vegan followers avoid fish and many others cringe at the very sight of anchovies. But my pesca-vegan and other fish loving friends can add them in as they give Puttanesca a nice, salty flavor. They would be added, along with some of the oil from the can, while cooking the garlic. (Anchovies are also a good source of EPA and DHA omega-3 fatty acids.)

I also tossed in a can of artichokes just to add some more veggies to the dish. You can use artichoke bottoms or artichoke hearts as either would work fine. Artichoke hearts, however, contain more heart-healthy fiber.

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Pasta Puttanesca with Artichokes

Vegan, Gluten Free (with Gluten-Free Pasta)

[makes 6 servings]

2 tablespoons extra virgin olive oil

1 cup finely chopped onions

4 cloves garlic, minced

14 ounce can artichoke hearts or bottoms, chopped

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

1/8 teaspoon black pepper, or to taste

28 ounce can crushed tomatoes 

1/4 to 1/2 teaspoon crushed red pepper flakes

1/4 cup chopped fresh parsley

1/2 cup pitted and sliced kalamata olives (about 20)

3 tablespoon small (non-pariel) capers

1 pound pasta

Bring a large pot of salted water to a boil for the pasta. 

Meanwhile, make the sauce. Heat the oil in a 5-quart Dutch oven. Add the onions and cook on medium-low heat until soft and translucent, about 5 minutes. 

Add the garlic and cook until fragrant, about one minute. 

Add the artichokes, oregano, basil, and black pepper and stir for a minute until the artichokes are coated with the seasonings.

Add the tomatoes, red pepper flakes, fresh parsley, olives, and capers, and simmer on low heat while the pasta cooks.

Prepare the pasta according to directions. Drain, toss with the sauce and serve.

Per serving (regular pasta and artichoke hearts, not bottoms): 422 calories, 9 g total fat, 1 g saturated fat, 90 mg omega-3 and 1,229 omega-6 fatty acids, 0 mg cholesterol, 14 g protein, 73 g carbohydrates, 7 g dietary fiber, and 655 mg sodium.

Per serving (whole wheat pasta and artichoke hearts, not bottoms): 407 calories, 9 g total fat, 1 g saturated fat, 91 mg omega-3 and 1,220 omega-6 fatty acids, 0 mg cholesterol, 15 g protein, 73 g carbohydrates, 11 g dietary fiber, and 657 mg sodium.

Vegan Black Bean And Pear Taco Sliders Simple And Delicious For Your Super Bowl Party And Less Than 100 Calories Each!

Simple, healthy and delicious vegan taco sliders.

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Great Dish for your Super Bowl Guests
One of the most important things for me, when I'm entertaining, is to make recipes that are simple to prepare and serve and will appeal to the most people. So if you are looking for a delicious, healthy, and simple dish to serve at your Super Bowl Party, these vegan and gluten-free taco sliders are an excellent choice.

Most of the ingredients for this dish are store bought, like the Tofutti sour cream, the shredded cabbage, the small corn tortillas, the canned black beans, and the salsa. Hopefully you can find all of these ingredients at your local super market.

I hope you  can find these wonderful tortillas.
They are 4 1/2 inches wide - perfect for sliders.
Organic means they are not GMO.
And they are only 30 calories each!

This ready-to-eat cabbage is very finely cut.
Of course you can make your own.

Fresh salsa is in the refrigerated section of your grocery store.
Pick several spice levels for your guests (mild, medium, hot)

Seasonal Fruit
I love to mix fruit and beans together to make a salsa or taco filling. I usually mix mango or peaches in with my black beans. But I was curious to see if a nice ripe pear would combine well and I was delighted with the results! I know you will be too.


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Black Bean and Pear Taco Sliders
Vegan, Gluten Free
[makes at least 16 sliders]

2 tablespoons freshly squeezed lime juice
1 large pear, peeled and finely diced
1 avocado, finely diced
1/4 cup finely diced red onion
1/4 cup chopped fresh cilantro
2 tablespoons minced fresh jalapeño 
1 (15 ounce) can black beans, rinsed and drained
1/2 teaspoon salt or to taste
1 package of organic 4 1/2 inch corn tortillas (16 or more)
1/2 cup vegan sour cream
1 to 2 cups finely shredded cabbage 
A selection of fresh tomato salsas (mild to hot)

To make the slider filling, place the lime juice in a medium sized bowl.

As soon as you peel and dice the pear, mix it with the lime juice so that it will not discolor.
Do the same thing with the avocado.

Add the red onion, cilantro, jalapeño, black beans, and salt to the bowl and gently toss until combined.

Black bean and pear salsa with avocado and cilantro.

To make the slider, heat the tortillas. You can do this in several ways.
Wrap in a towel or a cotton tortilla holder and microwave for 20 seconds.
You can also wrap in aluminum foil and heat in the oven, or heat each individually on a grill until warm and pliable, about 15 seconds a side.

This tortilla holder can be used to heat tortillas in the microwave
or to keep oven-heated or grilled tortillas warm.

Place a warm tortilla on a plate and spread with a little sour cream, about 1/2 tablespoon. Top will a small amount of cabbage, about 1 tablespoon. It's important not to load down the slider so use small quantities of every ingredient.

Spread sour cream and sprinkle with a little shredded cabbage.

Place a small amount of the black bean and pear mixture over the cabbage.

Top with some fresh tomato salsa (mild, medium, or hot) and serve with a good beer.

Top with fresh salsa.

For additional delicious and healthy recipe ideas, download my eBook, Health Begins in the Kitchen available on Amazon and iTunes.

Per slider (without the tomato salsa): 98 calories, 3 g total fat, 1 g saturated fat, 0 mg cholesterol, 3 g protein, 16.5 g carbohydrates, 3 g dietary fiber, and 140 mg sodium.

Can Fries Be Healthy? You Bet! Try These Garlicky Baked Sweet Potato Fries Serve With Spicy Red Pepper Aioli

Garlicky sweet potato fries make a great Super Bowl snack.

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Game Day can be Healthy
I've been working on a few healthy recipes this week for Super Bowl Sunday. I was inspired by the many TV commercials that are pushing their chicken wings, candy, chips, soda, and other crap that is usually associated with watching football. There are so many delicious recipes that you can serve at football parties, I wouldn't think of serving my guests the types of food (and I use the term loosely) I've seen advertised.

Now I'm not suggesting that you pass around kale smoothies or do a group liver cleanse on game day. I'm just saying that there are plenty of fun dishes that you and your family can enjoy without regret. After all, you probably made New Year's resolutions to get back in shape, shed the holiday weight, and take better care of yourself in 2014. It's still January and way too soon to break out the Velveeta Queso dip!

Healthy Fries - an Oxymoron?
It's game day, let's splurge a little with some fries dipped in that delicious, Spicy Red Pepper Aioli I shared with you on Tuesday. But can fries be healthy? Well, maybe not as healthy as a raw salad, but let's say these are much healthier than traditional ones.

By using sweet potatoes rather than russets, you get twice the fiber and tons of vitamin A. Each ounce of the orange spud provide 79% of the daily required vitamin A while russets provide none. 

Baking versus deep frying produces fries with a lot less fat. A four ounce serving of my baked sweet potato fries contain one third the calories and only twenty percent of the fat of regular French fries. Each serving is only 130 calories with only 1/2 gram of saturated fat!

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Garlicky Baked Sweet Potato Fries
Vegan, Gluten Free
[makes 4 servings]
Requires a cookie sheet covered with aluminum foil and a large metal cooling rack

1 teaspoon organic cornstarch
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1 pound sweet potatoes
1 tablespoon olive oil

Preheat oven to 425 degrees F.

Cover a cookie sheet with aluminum foil and set a metal cooling rack (that is smaller than the cookie sheet) on top of it. Cooking the potatoes on a rack allows you to cook the fries without turning them.

Mix the cornstarch, salt, pepper, and garlic powder in a large bowl and set aside. Adding a little cornstarch helps the baked fries crisp up.

Cut the sweet potatoes into 3/8 inch fries and place in the bowl. Using your hands, mix until they are completely and uniformly covered with the seasoning.

Mix potatoes with the cornstarch and spices.

Drizzle the oil over the fries and mix them with your hands until they are completely and uniformly covered in oil. Place on the rack leaving enough space between the fries so that they cook evenly.

Place fries on the metal rack over the foil lined cookie sheet.

Place the potatoes in the oven away from the broiling coils. Bake at 425 degrees until they start to brown and look a little caramelized, about 30 minutes. 

Remove from the oven and serve with Spicy Red Pepper Aioli or with ketchup.

A little of this spicy dip goes a long way.

Per serving: 130 calories, 3 g total fat, 0.5 g saturated fat, 27 mg omega-3 and 346 mg omega-6 fatty acids, 0 mg cholesterol, 2 g protein, 23 g carbohydrates, 3 g dietary fiber, and 207 mg sodium.

For additional delicious and health recipe ideas, download my eBook, Health Begins in the Kitchen, available on Amazon and iTunes.

Vegan Or Vegetarian Spicy Red Pepper Aioli Spice Up Your Super Bowl Or Downton Abbey Party!

This red pepper aioli will  spice up any dish!

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You'll Love this Aioli
In the past I was never an aioli fan. I usually avoided mayonnaise, a key ingredient of aioli, because it's too high in calories and I'd rather use pure olive oil for recipes like salad dressings. But there are some healthier mayonnaises available on the market that I don't mind using in recipes that require it, like this aioli. And this particular recipe is so flavorful that a little goes a long way. 

Whether you are having a party next Sunday to watch the Super Bowl or Downton Abbey, red pepper aioli can spice up any dish. Use it as a dip for Garlicky Sweet Potato fries, or crudités, to top sliders, to spice up sandwiches or wraps, on top of crab cakes or roasted baby new potatoes - or just about any dish that needs a shot of flavor.

Selecting your Mayonnaise
There are so many choices for mayo depending on your dietary tastes, restrictions, and preferences. Spectrum has a very wide selection. Some are vegan and some use eggs. All appear to be gluten free. Here are some of the ones they offer:

* Light Canola, Eggless Vegan (only 35 calories per tablespoon)
* Organic Omega-3 with Flax Oil (100 calories per tablespoon)
* Organic Artisan Olive Oil  (100 calories per tablespoon)
* Organic Mayonnaise with Soybean Oil (100 calories per tablespoon)

Selecting your Spice
You can either blend your aioli with crushed red pepper flakes or stir in a liquid hot sauce after blending the aioli. When you stir in a liquid hot sauce, you can add a little at a time until it reaches the desire spiciness. The chili flakes work better when they are blended in and it's hard to add a few at a time without over processing the aioli. So, for me, I like using a liquid hot sauce.

I've recently become addicted to Piri Piri sauce (an ingredient I mentioned in my annual black-eyed pea recipe a few weeks ago.) Since that post, my girlfriend Margarite has introduced me to yet another brand of Piri Piri, which I must admit is even better than the other one. This one is by Maçarico and is available on Amazon. 

Piri Piri, Portugese hot sauce.

     
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Spicy Red Pepper Aioli
Vegetarian or Vegan (if using vegan mayonnaise), Gluten Free
Requires a good blender
[makes 1 cup]

8 ounce jar organic roasted red bell peppers
2 cloves garlic, pressed or minced
1/2 cup light or regular mayonnaise
1/2 teaspoon salt
Liquid hot sauce (like piri piri) to taste or 1/4 teaspoon crushed red pepper flakes

Rinse the roasted bell peppers under cold water, removing seeds and blackened skin if any. Drain them on a paper towel and pat dry.

Make sure your peppers are dry or the aioli will be too watery.

Place the roasted red peppers in a blender together with the garlic, mayonnaise, and salt. If using crushed red pepper flakes, place them in the blender with the other ingredients. If you are using liquid hot sauce, do not put in the blender. Blend until smooth.

If using liquid hot sauce such as Piri Piri (instead of crushed red pepper flakes), pour the aioli in a bowl and stir in the hot sauce unit it reaches the desired spiciness. I used 60 drops of Maçarico piri piri hot sauce and Doug thought it was "medium" spiciness although I would say it was a little more than that. 

Refrigerate until needed. Serve on or with any dish that needs spicing up. I like to serve it in a squeeze bottle or on individual resting spoons. 

Serve in squeeze bottle

Or place a small amount on each
individual plate.

Per tablespoon (using Spectrum Light Canola, eggless, vegan mayonnaise): 22 calories, 2 g total fat, 0 g saturated fat, 0 g cholesterol, 0 g protein, 1 g carbohydrates, 1 g dietary fiber, and 161 mg sodium.

Per tablespoon (using  Organic Spectrum Artisan Olive Oil mayonnaise, made with eggs): 55 calories, 6 g total fat, 1 g saturated fat, 3 mg cholesterol, 0 g protein, 1 g carbohydrates, 1 g dietary fiber, and 166 mg sodium.

Make 2014 Your Healthiest Year Ever! Set Big Health Goals With Tiny Steps To Accomplish Them

This was taken in 1989 (ignore the crazy perm.)
My 2014 health goal is to start running again.

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It's a New Year
Is there a health issue that is keeping you from experiencing life to the fullest? Are you tired of being tired, overweight, inactive, depressed? Are you feeling as though your calendar has more doctors appointments on it than dinner dates? Are you spending more on medications than vacations? Is there a bad habit that is running and ruining your life? Or are you feeling pretty good but you want to feel fabulous? Now is the perfect time to make a plan to turn things around!


Running - Good for the Heart in More Ways than One
25 years ago I became a runner. I'd like to say I began running for my health, but I actually starting running to attract this hot, young, good looking guy (who is now my hot, young, good looking husband.)

I was already 40 years old at the time and couldn't run around the block. Dancing was always my movement of choice. Throughout my life I took ballet, modern dance, ball room, jazz, anything dance. But I never ran and it's quite different.

Doug and I both worked at Rolm Systems at the time. It was one of the first Silicon Valley campuses that really encouraged exercise (years before the likes of Google.) They had a big, modern workout facility, racket ball courts, a swimming pool, and more. At 40 I was one of the oldest people on campus. All of my employees were these twentysomething-year-old engineers who were incredibly fit and very active in sports. I had just come from IBM corporate headquarters in New York where the demographic couldn't be more different.

I noticed that Doug jogged every morning. He was a soccer player so running came very naturally to him. I can't imagine what made me think I could ever keep up with this fit, 30 year old man, but I was motivated! 

I found a track nearby and started running. I couldn't even make it around once. My heart rate shot up and I thought my lungs were going to explode in my chest. Not a quitter, I started walking a bit, and running a bit. Eventually I made it around the track. I did a little better each day. In fact, twelve weeks later, Doug and I ran Wharf to Wharf together, a six-mile race from Santa Cruz to Capitola! It must have impressed him because we were married less than a year later.

Unfortunately, for a number of reasons, I stopped running. At 65, my desire to start running again seems a stretch but certainly not out of the question. It's never too late to get healthier and in better shape!

A New You
I'm always inspired when I think that most of our cells rejuvenate themselves within a year. So no matter what shape we are in (mentally and physically), we could do our very best to make sure we have great nutrition, fresh air, clean water, appropriate exercise, positive thoughts and nurturing relationships. After a single year you could be a whole new you! 

What's Your Biggest Health Goal This Year?
Although people generally have goals for their careers, starting a family, financial goals, etc., they generally don't have a health goal. For me, this is the most significant goal one can have and I always encourage people to pick a health goal - a big one. And then, take tiny steps to achieve it. Goals such as:

Stop smoking

Get your blood pressure down 

Lose 50 pounds

Have better sex (what's healthier that that?)

Adopt a healthy vegan diet

Get off type 2 diabetes medication with diet and exercise

Be able to run a mile, 3 miles, a marathon (whatever is a stretch goal for you)

Beat cancer

Give up your biggest unhealthy food addiction (red meat, soda, fried foods, ice cream)

Learn to control anger or stress

Have more energy

My health goal this year is to be more active and to run again. Ironically, while writing my eBook, Health Begins in the Kitchen, I spent less time being active and more time indoors creating and testing recipes or sitting on my butt writing. In addition, I crushed a toe a few years ago which led to a painful neuroma. Although it's healed to the point that I can once again walk for long distances, I haven't gotten back to running - the one exercise that makes me feel phenomenal (runners high and all.) When I ran I had a higher energy level, lower body fat, lower cholesterol, and higher spirits. So this is a great health goal for me.

Big Goals, Tiny Steps
Big goals are overwhelming, whether they are health goals, career goals, or others. The best way to start on a BIG goal, is to slice it up into TINY STEPS. Let's use my goal of running.

Tiny Step 1 
Make the goal specific: To finish a local 5K fun run by summer.

Tiny Step 2
Research the local fun runs and pick one. Print out the details and hang them on the wall for inspiration with the date and time. Register for the race.

Tiny Step 3
Put a training plan together. 
For example: 
Week 1: Get good running shoes.
Week 2: Find a cushy running track nearby and/or buy a used running machine with a soft bed.
Week 3: Run/walk 1 mile alternating walking 1/4 mile, running 1/4 mile, walking 1/4 mile, running 1/4 mile. Increase total and running distance incrementally timed out to reach the goal distance of 5K (3.1 miles) by the date of the race.

Not so Tiny Step 4
Develop a physical therapy plan if I have foot pain from my neuroma (chiropractor for orthotics, acupuncture for foot pain, more cushiony running shoes, etc.)

Tiny Step 5
Monitor running plan by week. Adjust plan if necessary but don't give up.

What's Your Health Goal?
What would you like to happen to your health in 2014? Go ahead, say it out loud. Write it down. Jot it on a post it and stick it on your bathroom mirror. Just having and articulating a goal is half the battle. Slice your goal up into tiny steps. Make a plan. Nothing is impossible!