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Back in January I did a small series on the four “Table Legs” of Orange Tree Lane, or four foundational changes I think many of us need to make in order to enjoy better health. Now June the half way marker is right around the corner, and I’m wondering, have any of you made a change in how much water you are drinking (OTL Table Leg #1)? We’ve probably had the last rain of Spring and can be expecting steadily rising temperatures throughout the summer, and that will bring an increasing awareness of thirst while we swim and play in the sun. It’s fun to play in water, but the water we take INSIDE interacts with every cell in your body and is crucial for numerous life- sustaining interactions. Are you getting enough?

TAKES AWAY TOXIC DEBRIT
Being dehydrated accelerates the aging process of your body because water is crucial for transporting building materials and taking away waste products to and from our cells and organs. Last night our washing machine overflowed and had to be moved to mop up the water underneath. That part of the floor hasn’t seen the light in a very long time, but moving the machine revealed a sizable and disgusting pile of lint and debris which had accumulated in some spilled laundry detergent. You could say that the pile of gook was kind of like the debris that won’t get flushed from a dehydrated body. It’s not a pleasant sight! Your skin may be the first indication that all is not well, but other undesirable effects of dehydration that make you feel and look worn out are headache, tiredness, inability to think, indigestion and heart burn, and even depression. (1) We should probably try drinking more water on a regular basis first before reaching for other things to help with these ailments!

IMPORTANT TO HEALING JOINTS
Though no one else can see our aching joints, they sure do make you feel older, and the cartilage that cushions your joints is made up mostly of water. Some of that joint pain could be the construction site continuing on with faulty machinery while waiting for the supply trucks to come, or in other words, damaged cartilage being used without being repaired properly. (2) We wouldn’t want the house we live in built under those circumstances, and your body is your house too!

HOW MUCH?
So how can we make sure we are drinking enough water? We’ve all heard the advice to drink about 1/2 gallon, 64 oz., or 8 cups of water a day. Or some say take your body weight, divide in half, and drink that many ounces of water a day. (140 lbs.=70 oz. of water needed daily.) Try drinking a full glass of water when waking up, bringing water to sip on wherever you go during the day, drinkng a cup whenever you get the urge to snack on something (and snack on fruit instead of other things), and making water your drink of choice most of the time. I like to float a tea bag in my water. After about 3 minutes it has a very subtle and delicious flavor of the tea I have chosen, and it makes drinking more water much more interesting!

THIRSTY? TOO LATE
And remember that thirst is not a good indicator of your need for water because at the point of thirst you are not going to be dehydrated; you already are! (5) Lots of small changes throughout the day can easily add up to a fully hydrated, efficient and active cell repair system in our bodies. For me personally, I’ve just accepted the fact that water is what I drink, just as I have accepted that I eat whole grains rather than refined. You also might want to invest in stainless steel, reusable water containers to avoid consuming the BPA that leaches in from plastic water bottles, and to keep a bit of plastic out of the dump.

This week try drinking just water at every meal to see if it can become a habit for the whole family. You might want to add a little liver cleansing lemon juice, or a tea bag to add interest. I hope to hear how it went!

I’ve shared a few of my ideas, but what have you done in your life to encourage yourself to drink more water? You can leave a comment right over to the right in the comment box.

(1) http://studenthealth.oregonstate.edu/answerspot/message.php?message=2038 (2) http://nutritioninfo.tripod.com/id19.html

(3 http://whfoods.org/genpage.php?tname=foodspice&dbid=148 (4) http://www.nursingcenter.com/prodev/ce_article.asp?tid=939252
5) http://www.mayoclinic.com/health/water/NU00283/NSECTIONGROUP=2

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither Orange Tree Lane or any of its affiliates take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

How do you neutralize a free radical? You give it what it wants”¦another electron”¦and then it will quiet down like a toddler with a sucker. That is why we love anti-oxidants, because they have lots of suckers, or extra electrons to share that is. One awesome, “sucker sharing” antioxidant is the molecule called glutathione (glue-ta-thigh-on) which is manufactured, used to neutralize free radicals, and is then recycled by your body. While many antioxidants are present outside of the cells, this one is present inside every single cell.

SULPHUR FLY PAPER
Dr. Mark Hayman describes it”™s power this way”¦”The secret of its power is the sulfur (SH) chemical groups it contains. Sulfur is a sticky, smelly molecule. It acts like fly paper and all the bad things in the body stick onto it, including free radicals and toxins like mercury and other heavy metals.” (1)

MANY FACTORS CONTRIBUTE TO GLUTATHIONE NEED
That is good news for the liver which filters out environmental toxins that piggy back in food grown with pesticides and chemical fertilizers, prescription drugs and pain killers like acetaminophen, food preservatives, colors, artificial sweeteners, to name a few. The work that the liver does to eliminate these toxins depletes our natural supply of glutathione, and this is modern man’s dilemma because powerful antioxidants are needed in even greater abundance to combat the effects of air pollutants, stress, aging, infections and radiation. (2) A liver which cannot keep up with the work load will “slow our metabolism, rob us of energy, reduce our immunity, and can even lead to serious chronic illness.” (3)

So how can we INCREASE GLUTATHIONE PRODUCTION?
1. It would be nice if we could just pop a glutathione pill, but that doesn”™t seem to work. What we can do is eat foods which are rich in cysteine, glycine and glutamine, the three building block amino acids from which glutathione is made in our bodies. Start with garlic and onions, then add more of the cruciferous vegetables like Brussels sprouts, broccoli, kale, collards, cabbage, cauliflower, and watercress.
2. Eliminate artificial sweeteners. They are a processing burden to the liver because they are not natural, and indirectly that slows the liver”™s ability to metabolize fat efficiently.
3. While you”™re keeping your sweeteners natural, eliminate even more toxins by eating as organically as possible and limiting cigarettes and alcohol.
4. Exercise regularly because it boosts the body”™s ability to manufacture glutathione.
5. See your doctor about taking a milk thistle supplement.* It will help “regenerate liver cells injured by toxins, and it can actually block the toxins from entering the liver in the first place.” (4)

A healthy liver is a liver which can most efficiently break down fat molecules and eliminate the ones that are not needed from our body. If you feel overwhelmed then make just make one, healthy change at a time and see what kind of a difference it makes for you. This week you can replace some of the spring lettuces in Greek Salad w/ Lemon Chicken with sulfur rich watercress, or kale. Brussels sprouts have been found to have the most glutathione of all, so take some time to season them well and enjoy their healthy benefits. I’ve also brought back Turkey & Cabbage Thyme because it is so rich in cruciferous cabbage.

So do something proactive to love your liver this week! It will thank you in many ways.

(1) (2) http://www.huffingtonpost.com/dr-mark-hyman/glutathione-the-mother-of_b_530494.html

(3) (4) http://heartspring.net/cleansing_detoxify_your_body.html

* “But not all milk thistle products are equal. Only milk thistle standardized to contain 80% silymarin and formulated in a patented process with phosphatidylcholine are capable of (these) amazing feats.” (3)

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither Orange Tree Lane or any of its affiliates take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

A certain book caught my eye the other day at the store. It was Dr. Anne Louise”™s New York Times bestseller “The Fat Flush Plan”, and as a 40 something woman, “fat flush” anything gets a second look from me. If only it could be that easy!

I did a little research on her prognosis, and really, it sounds like common sense. Basically, your liver is involved in roughly 400 bodily functions each day. The one we all seem to have some idea about is its blood cleaning and filtering responsibilities, and it is in that area of the liver’s responsibilities that we can apparently help it process fat better.

Toxic buildup from environmental pollutions and food additives accumulate in the liver and make it harder for the liver to process toxins and fat. Here is Anne’s list of symptoms which could be from a liver suffering toxic buildup:

1. chronic tension in neck and shoulders
2. sensitivity beneath the rib cage- right side
3. feeling tired after eating
4. nausea, especially after eating fatty foods
5. hormonal imbalances with hot flashes due to perimenopause
6. premenstual irritability and bloating
7. light colored stools
8. waking between 1 a.m. and 3 a.m. (1)

A few of her suggestions which you can do to start the detoxification even without following her full regiment are:

1. Squeeze the juice from one small lemon into 8 oz. of warm water and drink it first thing in the morning for two weeks to two months maximum. The antioxidant D-limonine in the juice helps break down toxins that trap fat.

2. Drink 64 oz. of real, unsweetened cranberry juice with water (1:7) for the same reason, plus suppression of water retention, hunger and cellulite accumulation.

3. Consume more glutathione “toxic waste neutralizer” found abundantly in asparagus and broccoli sprouts, and also brussel sprouts, cabbage and steamed kale. (2)

With spring cleaning on our agendas and bathing suits right around the corner, I can”™t think of a better time to focus a bit on liver cleansing. Our menu this week will jumpstart your cleanse with fresh lemon juice and asparagus in Cod & Asparagus Bake. As a paired recipe you will then save time by having the next night”™s Cod Fish Tacos almost finished at the same time. Vegapizza/ Vegawraps will provide an abundance of colon cleansing fiber, and our special recipe of the week, Pineapple Parfait, is unbelievably simple, healthy and delicious.

PS- That parfait you see in the picture is an example of a liver friendly dessert, being made from only cottage cheese, honey, fresh pineapple and coconut. See this week’s menu, or take advantage of our two week free offer and get this recipe, access to the OTL archive of recipes and videos, plus a customizable menu and shopping list.

(1) & (2) Healing Ways Magazine, “Diet Detox: A Good Spring Cleaning Flushes out Fats and Toxins”, Ann Louise Gittleman, www.NAHRT.com)

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither Orange Tree Lane or any of its affiliates take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

Oh Canada!…I have discovered your hidden gem called Vancouver, and now I can”™t wait to go again. Guess who is the world”™s largest exporter of green peas? That”™s right, Canada knows a good green thing when they see it.

If you”™ve looked at the menu already you will see an abundance of green peas in two of the photos. Like me, you may have thought wrongly for many years that peas are starchy, and therefore a more fattening vegetable than something like the venerable broccoli. On top of that, they are sweet, so we are deceived into thinking that they couldn”™t possibly be as healthy as something more serious, like onions. Fresh back from Canada myself, I am excited to set the record straight concerning this healthy and delicious Canadian export, peas.

Antioxidant Power- Peas are powerful weapons against chronic, internal inflammation and oxidative stress because they have many phytonutrients”¦phenolic acids, flavanols, polyphenols, omega 3 fats and newly discovered saponins. (1)

Vitamins- 1 cup of peas would provide 51% RDA for bone- strengthening vitamin K, approximately 38% vitamin C, and anywhere from 15-30% of vitamins B1, A, B6, B3 and B2 (1)

Fiber– “Few foods provide us with such substantial amounts of protein or fiber (about 8-10 grams per cup for each of these macronutrients) as green peas.” (1)

Protein- One cup of peas provides roughly 20% RDA for protein, which is double that of wheat and three times the plant protein of rice, and roughly half the protein of a 3.5 oz. piece of chicken. (2)

“American Diabetes Association, the American Heart Association, and the American Cancer Society-recommend legumes as a key food group for preventing disease and optimizing health” (1)

I hope I have made you a new friend. Enjoy them heartily in the 7 Layer Salad and as an optional addition to Soup au Pistou (French vegetable soup). If you make more of the Green Tandoori Chicken than you need for dinner then the extras can extend your menu in chicken calzones (included on recipe) and another salad topping or delicious sandwich. I ran out of time to make my weekly teaching video, so take a look at some of the last few if you’ve missed them.

If you want to hear more about beautiful Vancouver, Canada, see my blog at the address below.

(1) http://www.whfoods.com/genpage.php?tname=foodspice&dbid=55

(2) http://lowcarbdiets.about.com/od/whattoeat/a/highproteinfood.htm

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither Orange Tree Lane or any of its affiliates take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

I hope you had a chance to watch the video I made last week of Pandy and me making pan seared fish and wilted spinach salad in her kitchen. Cooking with friends is fun just like lots of other things that friends do together, so I hope you give it a try yourself. (No, that is not us!) In the process we made a delicious, healthy meal and sat down to eat it with place mats and quiet conversation like good little girls. But today I wanted to discuss something I started to talk about on the Orange Tree Lane blogsite last week..somthing a little more sinister than the pretty visual picture just painted for you.

GREMLINS TERRORIZE
Gremlins are evil little creatures who terrorize fine, upstanding citizens like you and me, and you would know about that if you were old enough to remember the scary movie in the 80’s. A ghrelin on the other hand, terrorizes us in a different way, but if you are a visual thinker like me then it feels like that picture.

GHRELINS DO GOOD…
On one hand the hormone ghrelin could be considered a life preserver in that it shoots hunger pangs into your gut and motivates you to stop climbing trees or whatever and go find something to eat. That could be a good thing because frankly, without hunger pangs, some of us would not get around to eating often enough.

BUT CAN GET TERRIFYINGLY UNCOOPERATIVE
On the other hand, in our modern world where good tasting food is usually available without much effort to get it, this system is thrown out of whack. If you have lost some weight and are finding that keeping it off is more difficult then you thought it would be, then realize that your motivation may not be the problem. Studies show that thinner people have less ghrelins in their system, but thin people who have lost weight will have even more ghrelins than they had when they were overweight; almost as if the body wants to recover the fat that was lost! If you think about it, fat is like a full pantry, ready and waiting to be converted to energy, and perhaps the system is designed for survival so its doesn’t give up what it had without a fight.

WATCH FAT AND SLEEP
Anyhow, no need to walk in fear of these little buggers. There seems to be much more to learn about them, but some things are coming to light which might help. Studies have shown that fat consumption increases the number of ghrelins sending messages to the brain that say, “I”m starving, feed me!” “Researchers have shown that either a diet rich in either “good” carbohydrates (like whole grains) or a diet high in protein suppresses ghrelin more effectively than a diet high in fat”. Another interesting point made by the same author is that sleep is probably another important part of suppressing the ghrelin call of hunger. (2)

So Pandy and I made a meal designed to silence the beasts…law fat protein and high fiber and vitamin rich dark greens. I will admit, we did put some pretty tasty butter on top of the fish, but it was mixed in heavily with fresh herbs, and besides, there is something to be said for a moderate consumption of high quality fat.

If you’ve never heard of these hormones before, then take a look on the internet…you will find plenty out there and it is very interesting, especially if you feel this battle going on in your own body. Our recipes this week are a time saving recipe pair using almond crusted chicken baked in the oven and paired with Spring Slaw, and then ground sirloin sliders, also baked and served with a fresh style of tropical fruit salad. Make some Spring shine if it hasn’t quite come to where you live, and fight of those gremlins, I mean ghrelins at the same time with low fat chicken, vegetable and fruit salads, and plenty of sleep.

2) http://www.medicinenet.com/script/main/art.asp?articlekey=55992

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither Orange Tree Lane or any of its affiliates take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

It’s getting personal. I ran into an old friend, an old neighbor, and found out that a mutual friend in his mid fifties died suddenly and unexpectantly of a stroke last year. I can still picture the last time I saw him, which was about that long ago… his fit and trim form, talking about how proud he was of his kids and happy with a great job. He certainly didn’t look like a potential stroke victim, but then again, what does one look like? (This picture is not him, just similar.)

HIDDEN PROBLEM
Unfortunately it can look just like him, not overweight, active, with normal cholesterol level and blood pressure. (1) You might think that plaque build up in the heart is kind of like our kitchen sink, accumulating waste and narrowing the passage way until one day, boom, the last straw falls into place and there is complete stoppage.

FAT DEPOSITS TRIGGERED BY INFLAMMATION
Not so, as science has now discovered that the arterial wall is more like an onion with many, fibrous layers. Cholesterol and fatty deposits collect beneath the surface in the lining of the artery. Low grade, internal inflammation causes these otherwise benign fatty deposits to rupture, and that rupture is what causes blockage and stroke. “Stroke is a leading cause of long-term disability and remains the third cause of death in developed countries”. (2)

We all want to walk our children down the aisle on their weddings, or complete other works entrusted to us, so what positive actions can we take now to reduce internal inflammation?

DOCTORS CHECK CRP LEVELS
First of all, your doctor can do a blood test checking for inflammation marker C-reactive protein (CRP) to determine if you currently have elevated levels of inflammation. President Bush was the first president to have this recently discovered marker checked, but you may need to ask for it if you want to know about your own condition.

ONE CHANGE AT A TIME
Secondly, we can all make daily efforts to educate ourselves about what lifestyle habits are not inflammatory, and then adapt them one by one. To try and summarize them all here in one setting would be like trying to describe the full scope and sequence of WWII in a few paragraphs, so once again, I will get my telescopic nutrition lens out and focus in on just one piece of the puzzle for today.

OMEGA-3 SIMPLE STEP
No, I will not stop talking about omega 3 oil or eating your vegetables until every single reader is getting what they need, and then everyone that they know and love too. So WE have our work cut out for us. I love to talk about omega-3 because in this world which is so full of complicated problems that I do not have the power to fix all by myself, this is something I can do! I can consume omega-3 oil. You can too.

THE TREE AMIGOS- EPA, DHA, ALA
The polyunsaturated fatty acids with a double bond in the 6th position from the end, or omega-6, are found abundantly in vegetable oils like corn, sunflower, safflower, soybean and canola. This kind of oil promotes inflammation because it is consumed in enormous and unnatural quantities.

Omega-3, on the other hand, supresses and counteracts its dirty deeds, competing robustly for positioning in cell membranes and actively combating its inflammatory work. (3) The two most beneficial Omega-3 fatty acids, EPA and DHA, are found abundantly in shellfish and fish like the cod pictured in the recent Orange Tree Lane recipe.
The third omega-3 fatty acid ALA can be found in a few plants like flax and walnuts, and can be converted within to the other two fatty acids in small amounts. (4)

EPA MERCURY ADVISORY
A daily dose of purified fish oil is a great way to get your omega-3 fatty acids without the danger of ingesting unsafe levels of mercury. (See fish consumption advisory from EPA below.)

ACTION TIME!
Why don’t you make the latest Orange Tree Lane fish recipe with Chocolate Flax Cookies for dessert after you get back from the store purchasing your omega-3 supplement pills or liquid, and you will be on your way!

EPA Advisory:
1- Avoid eating shark, swordfish, king mackerel, and tilefish (also known as golden bass or golden snapper);
2- Limit consumption of all other types of fish to 12 ounces per week
3- Limit their consumption of canned albacore (“white”) tuna or fresh tuna to no more than 6 ounces per week;
4- Limit the fish eaten by young children to even smaller portions per week (no specific advice is given);
5- Check local advisories about the safety of fish caught in local lakes, rivers, and coastal areas. If no advice is available, eat no more than 6 ounces per week of locally caught fish, and do not consume any other fish during that week;
6- If more than the recommended amount of fish is eaten in one week, eat less in the following weeks. (5)

(1) http://findarticles.com/p/articles/mi_m0FKA/is_2_67/ai_n8692211/(2) http://www.cardiovascular-medicine.ch/pdf/2009/2009-05/2009-05-077.PDF(3) & (4) http://www.fatsoflife.com/inflammation-and-the-immune-system.php (5) http://www.center4research.org/2010/03/can-eating-fish-be-dangerous-the-facts-about-methylmercury

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither Orange Tree Lane or any of its affiliates take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

I could easily be a vegetarian, but I cook for some hard core carnivores so red meat once or twice a week is my compromise. It’s not usually my favorite night for dinner, but I didn’t remember how good the Rubbed Steak with Polenta was until I tried it again this year. It’s so good and simple to make that I’m going to make it for dinner guests next time! This week enchiladas sounded really good so I entered “enchiladas” in the search bar on the recipe page and then picked one of the recipes that came up so I could improve and include it in the weekly menu. I ended up making some improvements to the Easy Beef and Kale Enchiladas that I hope you will like, one of them being the option to use chicken. BTW I’ve been wondering how to avoid buying $3.69 boxes of organic chicken broth and was so excited to try something new that worked. I bought my first $16 organic, whole fryer chicken and boiled it in a HUGE soup pot full of water and vegetables for flavor. I hour later I had 4 generous cups of organic cooked chicken and 5 quarts of the same kind of amazingly delicious broth. A rotiserie chicken plus 5 qts. of organic broth would be $25, so I just made $9!

Whether you eat chicken or beef, do you know the hidden treasure of vitamin B12 found in all meat and in meat products like eggs and milk? See why Sprouts grocery store even offers occasional B12 shots to its customers for “more energy”.

B12 HELPS DISTRIBUTE OXYGEN
If you”™ve done any fast running lately, then the direct connection between energy and oxygen is probably pretty clear in your mind. B12’s contribution is multi-faceted, but one way it sustains life is by the crucial role it plays in the distribution of oxygen throughout the body, and that comes in pretty handy on a run or walk. You basically don’t move without oxygen.

OXYGEN TRAIL
Let”™s think about the last time we sprinted and then follow the oxygen trail backwards. Oxygen is sucked into the lungs through our gaping mouth. Oxygen is met there by red blood cells which have iron-rich hemoglobin within. “Hemoglobin enables red blood cells to carry oxygen from your lungs to all parts of your body…”(1) That of course is where you need the oxygen for energy in the muscles. Red blood cells need to be constantly replaced, and that cannot happen without iron, vitamin B12, folate and other nutrients. In other words, vitamin B12 is crucial to the manufacture of red blood cells. Anemia is the absence of a sufficient number of red blood cells, meaning less oxygen in the blood, and therefore problems like loss of energy. (2) Basically, vitamin B12 is a part of who we are down to the very core.

WHERE TO FIND B12
You will be happy to know that a vitamin B12 deficiency is hard to find where people have access to meat and animal products. The recommended daily intake is 2.4 mcg (micrograms) for adults, and about half of that for young children. (3) You might be interested in the stats below:

Beef Liver (1 slice) 48 mcg
Clams (3 oz.) 34.2 mcg
Top Sirloin (3 oz.) 2.4 mcg
Cheeseburger (double patty) 1.9 mcg
Fortified breakfast cereal 25% of DV 1.5 mcg
Milk (1 cup) 0.9 mcg
Egg 0.6 mcg
Chicken Breast (1/2) 0.3 mcg

STORES IN LIVER
All sources are obviously not B12 equal, but more good news is that this particular water soluble vitamin can be stored in the liver for a very long time. Therefore, you could eat one slice of liver and be good to go for awhile. Ok, maybe that won’t happen, but at least you can see from the chart where to to get what you need.

Time is up for this week, so we”™ll look in a future Weekly Special at how protein depends on B12 for the growth and repair of cells, what part it plays in keeping a healthy nervous system, or how it affects the metabolism of carbohydrates and fats in the body. (4)

You will love the perfectly spiced Rubbed Flank w/ Polenta which pairs with F.L.T. Sandwiches to save you time. Our bean balance is accomplished with super easy and filling Lemon Lentil Stew w/ Spinach. And don’t neglect to try the much lower fat Asparagus Guacamole and Carrot Cake…two things you will want to make more than once.

BTW, popular canned energy drinks claim to give megadoses of energy with megadoses of B vitamins. Can this be true, or is it simply the caffeine and sugar that are on the label too? Read this LA Times article if you want a well researched opinion.

(1) & (2) http://www.mayoclinic.com/health/anemia/DS00321/DSECTION=causes
(3) http://ods.od.nih.gov/factsheets/vitaminb12/
(4) http://www.whfoods.com/genpage.php?tname=nutrient&dbid=107

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither Orange Tree Lane or any of its affiliates take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

It”™s May 26, 1940 and Hitler is coming to annihilate 340,00 British troops cornered on the coast of Dunkirk, France. King George VI bends his knee in Westminster Abbey and admonishes his subjects to cry out to God for mercy along with him. Without the ensuing “Miracle of Deliverance”, as Churchill put it, who knows what the outcome would have been of the war itself? One part of that sought after miracle was a fleet of 700 yachts, fishing boats and other small, privately owned vessels which sailed across the channel to carry soldiers from the French beach to their warships farther out to sea. Many of the little boats arrived to find jittery soldiers who had been standing for hours chest high in the water waiting to be ferried to safety.

Those same rescued soldiers were vital players in the final Allied victory, but at Dunkirk their protective powers hung in a balance between an advancing enemy bent on absolute destruction and their need to escape the trap they were in. You can read a more detailed and inspiring story about the rescue here, but I want to take advantage of the picture it leaves in our minds to describe another life -giving transport that happens inside our bodies daily.

B12 SUSTAINS LIFE
Vitamin B12 is essential for the formation of red blood cells, DNA, the developing spinal cord and for metabolizing fats and carbohydrates in the cells. (1) Basically life is impossible to sustain without it.

INTRINSIC FACTOR
The vitamin B12 molecule is so large that it cannot be absorbed into the large intestine alone, so it relies on the help of a protein molecule called “instrinsic factor” to be absorbed into your system. Instrinsic literally grabs vitamin B12 and together they sail through the small intestine to the large intestine where intrinsic is absorbed while still clutching tightly to B12. (2) Remind you of anything you”™ve heard recently? British troops and B12 helped by little boats and intrinsic factor? I hope I didn”™t lose you, but you see, pictures give me a place to hang information that would otherwise be lost.

ANIMAL PRODUCTS ONLY NATURAL SOURCE
The only sources of vitamin B12 are animal products like meat, fish, eggs and milk. Another source for vegetarians and vegans is a synthetic form of B12 used to fortify breakfast cereals. “A day’s supply of vitamin B12 can be obtained by eating 1 chicken breast plus 1 hard-boiled egg plus 1 cup plain low-fat yogurt, or 1 cup milk plus 1 cup raisin bran.” (3)

Sometimes meat gets a bad rap, but I”™m glad to know more about its absolutely essential role in amino acid building projects which sustain our physical life. Next week I’ll focus the lens in more closely on the work of B12 inside your body. Enjoy a good dose for yourself this week in Beef and Bean Pie, Vegetable Chicken Pasta and Chicken Salad.

Also, see my rose pictures from a La Jolla excursion at the blog address below. We have an awesome Creator!

(1) & (2) http://www.whfoods.com/genpage.php?tname=nutrient&dbid=107

(3) http://www.mayoclinic.com/health/vitamin-B12/NS_patient-vitaminb12

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither Orange Tree Lane or any of its affiliates take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

A very hungry hunter has his bow pulled back tightly. He focuses on his target with narrowed eyes and adrenaline courses through his veins making his heart beat rapidly. Did you see a scenario like this on the way home from work, or the grocery store today? Of course not! Modern food hunting is more like stopping to ask, “Where would I find the fresh meat?,” while pushing our slippery wheeled carts along slick floors.

At the meat counter you notice right away that all cuts of grass fed beef cost twice, so you look elsewhere for a better deal. Let me give you one reason to “hunt” grass fed verses grain fed beef this week when making your choices.

2-4 TIMES MORE OMEGA-3
“Meat from grass-fed animals has two to four times more omega-3 fatty acids than meat from grain- fed animals.” (1) Wondering why? Let’s take a look.

COWS DESIGNED FOR GRASS
If you”™ve had the chance to watch the documentary Food, Inc., then you might remember that half of the corn and most of the soy raised in this country goes to feed livestock. But cows are naturally ruminants, meaning they have a second “stomach” which is fertile ground for essential biological transformations, much like a compost pile. They are designed to eat fresh grass, not GM corn and soy. Also, “grass is a low-starch, high-protein fibrous food, in contrast to carbohydrate-rich, low-fiber corn and soybeans.” (2) The consequence for changing their natural diet is more discomfort for the animals, and a significant loss in nutrients like omega 3 oil, vitamin E, and CLA (conjugated linoleic acid), a newly discovered fatty acid which seems to have potent anti-cancer properties. (3) The old saying is true, “you are what you eat!”

HOW TO AFFORD BETTER MEAT
To overcome the cost obstacle of eating grass fed beef, here at Orange Tree Lane we”™ve come up with what I call the Bean Balance. I spend $8.00 lb.. to buy a more nutrient dense, hormone and antibiotic free meat from a cow raised in (hopefully) more humane conditions, and then another night that week we eat our $1.36 worth of beans wrapped in something like delicious burritos with all the fixings. It all balances out in the end, and we are all the better for it because beans are also extremely nutrient dense.

Next week we”™ll look at the benefits of meat as our only source of vitamin B12, and how that vitamin supports life itself. Enjoy the bean balance this week between Sirloin Salad and Black Bean Burgers. I’ve also done my best to copy the apple chicken salad at a favorite local restaurant, and you can use my this to serve wit the leftover sirloin instead of the Quinoa and Greens. For that matter, you could make the home made lunch meat chicken which I have included a recipe for, and just use some of that to top the salad. So many choices!

Happy Hunting, and come leave a comment on the side.

I would love to hear your thoughts about the The Bean Balance,

PS- I found out later that I wasn’t supposed to be so close to the guy above when I took his picture. Do you think he minded?

For a very good and thorough article: http://www.time.com/time/magazine/article/0,9171,1200759-2,00.html

(1)& (3) http://www.eatwild.com/healthbenefits.htm
(2) http://www.time.com/time/magazine/article/0,9171,1200759-2,00.html

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither Orange Tree Lane or any of its affiliates take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

I”™ve been talking about fats for a while now, so I think I will turn to a subject which is naturally fat free. Catch your interest? If that makes you really happy try to remember that there are good fats and bad fats, and good fat is essential for life. But this new ingredient we are discussing has none of it. What is lacks in fat benefits though, it more than makes up for by being possibly one of the most perfect foods on the face of the earth. Do you like beans?

NUTRIENT DENSE AND FILLING
I”™ve bragged in previous Specials about their fantastic fiber content. And who knew that one cup of kidney beans provides 30% of your recommended daily allowance for protein in addition to 45% for fiber, 28% for iron, 42% for vital trace mineral manganese and 57% for folate? Then there are the good amounts of phosphorous, magnesium, potassium, vitamin B1 and vitamin K also hidden in this one particular mighty bean. (2) If that wasn”™t enough, bean fiber fills you up and keeps you feeling that way for a good, long time, which is an added bonus for those who are trying to curb their calories.

DIRT CHEAP
Speaking of calories, trucks require gas or diesel fuel, and those prices have been rising, causing a rippling effect all way down to the grocery store aisles. “Food prices rose 3.9 percent last month, the most since November 1974.” (1) That isn”™t what any of us want to hear, but the good news is that beans are dirt cheap. I bought a one pound bag of pinto beans today at Walmart for 68 cents. After soaking and cooking in the crock pot they will become approximately 2 ½ cups, which means I”™ll have to buy one more bag to make this week”™s Refrigerator Black Bean Burritos. Now I”™m up to a whopping $1.38 for a great source of protein plus all the rest. I just don”™t think we can do much better than that.

NO SALT OR ACID WHILE COOKING OR SOAKING
I was saddened to hear a report from a friend the other day that she tried to soak and cook her beans but they never would soften. Crunchy beans that you have simmered for 12 hours is a hair puller, so lets problem solve a bit. First, older beans will rehydrate slower than more fresh beans, so try to buy yours from a store that keeps them moving. Another deterrent to softening is salt, or acidic ingredients like tomatoes, vinegar and wine added during the cooking time. To avoid that problem, add these great flavor boosters only AFTER the beans are soft and cooked through. See the Orange Tree Lane video for instructions for soaking and cooking dry beans.

Whether you soak your own black beans, buy canned, or swap them for another kind, I know you will love the Refrigerator Black Bean Burritos this week. I’ve also included the mighty lentil (which shares the pedestal with beans) in a surprisingly sweet Acorn Lentil Soup, antioxidant rich Super Spaghetti, and then a few extra treats as well.

I challenge anyone to find a better 68 cent purchase than I did today. Come on over to http://otlane.blogspot.com/ and send me a message if you think you have one, but those beans are hard to beat!

(1) http://www.foxnews.com/us/2011/03/16/wholesale-prices-16-pct-steep-rise-food/#ixzz1HUbGbEtL
(2) http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87