Volunteer Social Media Intern for Natural Foods Chef (Fall 2018)

Chef Rachel Zierzow of Cook Love Heal (Austin- based cooking classes, personal chef, healthy recipe blog) seeks a social media intern for September-December 2018.

What you’ll be doing: documenting cooking classes and personal chef sessions (take photos with camera or iPhone), 3 weekly Instagram and Facebook posts, weekly Pinterest post (following chef’s recipe post), and other duties as agreed upon by chef and intern. Hours are flexible, approximately 5 hours per week.

Benefits include: learning about plant-based, natural foods cooking, helping a female-owned, local business.

How to apply: E-mail resume and cover letter to rachel@cookloveheal.com

Women’s Health Tips: 7 Steps to Finding Balance

Rachel & Isabel Yoga on Beach

I wanted to share these women’s health tips for improving your health naturally. As a macrobiotic chef and counselor, I work with individuals that are seeking balance in their lives— to improve physical, mental, and emotional health naturally. A macrobiotic lifestyle emphasizes a whole foods diet that emphasizes whole grains, beans, fish, vegetables, fruits, seeds, nuts, sea vegetables, natural seasonings and fermented foods such as miso, shoyu, sea salt, umeboshi, and fresh sauerkraut. In addition, macrobiotics recommends limiting exposure to harmful chemicals in our environment, especially those we would come into contact with every day at home in soaps, shampoos, detergents, cleaners, clothing, bedding, and unfiltered municipal water. Although it’s a challenge in our busy lives to seek out natural and healthy alternatives, the benefits to health are worth it. Below is a partial list of Women’s Health Tips, in no particular order. Many of these tips apply to men, women, and children, so please read on even if you’re not a woman!

Your body is constantly finding balance for you. By pumping your heart, exhaling toxic gases, and keeping your blood at a proper pH, it maintains a delicate balance called homeostasis… And balance isn’t happening just inside of you; you are a product of a vast network of organic systems all striking their natural balances; they include the soil, the oceans, the atmosphere, and space itself. So naturally your inner world seeks to balance with the outer world; you relax into sunlight and shiver when it’s cold. You experience teenage join the spring and mature melancholy in the fall. You give love to your family and receive it back from them in kind. That’s healthy. You are many to harmonize with the bigger systems of nature. You are meant to feel connected to all of life.

Jessica Porter, macrobiotic teacher and author

1. Create a more balanced diet. “Eat a balanced diet” is such a cliché… what does it even mean? My favorite book that describes how to create balance in the diet is The Complete Macrobiotic Diet: 7 Steps to Feel Fabulous, Look Vibrant, and Think Clearly by Denny and Susan Waxman.

  

This book describes how to wisely choose what to eat, when to eat, and how to eat for optimal health, which also involves living according to our natural rhythms. Also, check out the recipes on my blog to get you started on cooking healthy meals, and my article on eating for blood sugar stability.

2. Get the sugar out! 

Sugar not only provides major highs and lows in mood and energy, it can also disrupt one of the most powerful hormones in the body: insulin. And insulin is closely connected to all of the other hormones in your body, including estrogen and testosterone. –Dr. Mark Hyman

Sugar is linked to weight gain, diabetes, candida infections, yeast infections, and the growth and spread of cancer. Most of us can really feel the mental and emotional effects of sugar as well. If you’re ready to get off the roller coaster, try Dr. Mark Hyman’s sugar detox plan or read the Always Hungry Diet: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently by Dr. David Ludwig and Chef Dawn Ludwig (my macrobiotic cooking teacher!). The Ludwigs have a great facebook group for support as you are transitioning away from sugar.

3. Adjust your eating according to where you are in your menstrual cycle. The week prior to the onset of menstruation (week 4 of the monthly cycle), a woman’s body becomes more contractive or yang as estrogen and progesterone levels plummet. Therefore, it is best to avoid very yang foods during this time to avoid cramps, heavy blood flow, PMS, and other uncomfortable symptoms. Do this by reducing concentrated animal foods and salt the week before your menstrual cycle starts, or anytime you are feeling tight (tight muscles, stiff neck, headaches in the back/base of the head). Foods such as eggs, chicken, hard cheeses, cured meats, deli meats, pork, beef, and salty, dry foods such as chips, crackers, and fast food are considered to be energetically contractive or yang. Instead, reach for nourishing soups like:

[soliloquy id=”2225″]

Creamy Butternut Squash SoupCreamy Broccoli SoupCreamy Carrot-Fennel Soup;  whole grain salads with lots of fresh vegetables; and beans, lentils, or fish for protein. The week after the menstrual cycle (week 1-2) is a good time to have more protein and mineral-rich meals, so you may want to season your food while cooking with sea salt or shoyu, try some sea vegetable dishes like arame, carrot, and onion sauté, add some pan-fried dulse to your soups and salads, and have some wild-caught fish with vegetables.

 

photo of red lentil soup

4. Reduce or eliminate dairy products. Cow’s milk and milk products contain naturally occurring growth hormones meant to grow a baby calf into a big cow (440-600 lbs by 8 months of age). Even if the milk does not have “added hormones” the natural cow hormones are still there and affect/disrupt our own hormones levels.  Milk is also considered to be acid-forming can can lead to inflammation and bone loss. Even vegan dairy products such as almond milk, soy milk, and non-dairy ice cream are acid-forming and should be used sparingly rather than drinking big glassfuls.

5. What else are you drinking? We should be careful with caffeine, red wine, and carbonated beverages. We all know about caffeine- it’s a very addictive stimulant that drains our adrenal glands and gives us the false sense of being “wide awake” or “wired” even if we haven’t gotten adequate sleep. Daily use can lead to headaches, anxiety, and adrenal fatigue. Wine is a very concentrated beverage—it takes 600-800 individual grapes to make a 750 mL bottle of wine! So with 5 glasses of wine per bottle, each glass of wine is made from 120-160 grapes! In other words, that is a lot of fruit! It’s no wonder that our liver feels the effects of wine. Women in their 40s-50s are especially susceptible to getting hot flashes at night after drinking wine (some feel the effects of red wine more than white varieties)– even as little as a half a glass. How about those trendy, calorie-free fizzy waters? They are marketed as a “health food” but carbonation turns to acid in the body (carbonic acid) and can lead to stiffness in the joints (especially when we first wake in the morning), stomach upset, and erosion of tooth enamel. Reach for the “still” spring water rather than the fizzy varieties to hydrate without the negative effects of acidity.

6. Stop taking birth control pills. I know this is a controversial topic. But oral contraceptives have been linked to depression, a decrease in circulating testosterone and thyroid hormones, inflammation, disruption of gut flora, oxidative stress, and depletion of vitamins, minerals, and antioxidants. According to Dr. Kelly Brogan, MD, there are so many women suffering from hypothyroid, leaky gut issues, bone loss, and inflammation today that could benefit from stopping oral contraception.

7. Limit exposure to plastics. Different types of plastics are in almost everything these days, including clothes and shoes, food containers, water bottles, cookware, cosmetics, flooring and carpets, cushions, mattresses, pillows, baby pacifiers and toys, and on and on… The manufacturing of and exposure to different kinds of plastics have been linked to all kinds of health problems including endocrine disruption, cancer, skin rashes, birth defects, infertility, endometriosis, birth defects, immune system impairment, obesity, diabetes, hyperactivity, respiratory issues, liver issues, and more! I definitely notice a positive difference with 100% cotton clothing and bedding. See this article for more information. If plastic is everywhere, how can we limit our exposure?

  • Try replacing synthetic clothing and bed sheets as they wear out with 100% cotton. Wearing organic cotton underwear is supposed to be especially helpful because it is non-toxic, breathable, and super soft.
  • Carry reusable canvas bags in the car for any kind of shopping to avoid bringing more plastic into your home.
  • Buy a nice set of reusable glass containers (most have plastic lids but there are some out there without any plastic).

  • Make a commitment to use refillable, non-plastic water bottles. There are all kinds of glass water bottles as well as stainless steel varieties you can choose from:

Bonus tip #8: Exercise more moderately or gently. Gentle forms of yoga, tai chi, qi gong, walking in nature, swimming, or whatever movement is rejuvenating (without overexertion) are actually better for you than strenuous exercise. Certain stretches are particularly beneficial to stimulating flow of energy through the liver and gall bladder meridians (these organs are closely related according to TCM) which eases menstruation, evens out moods, and improves digestion. Try these yoga stretches  and qi gong exercises for liver and gall bladder health.

As a macrobiotic health counselor, Chef Rachel Zierzow is a teacher, mentor, and guide. Her aim is to educate you about your condition from a macrobiotic perspective, and give you the tools to incorporate a macrobiotic diet and lifestyle as a way of improving your physical, mental, and spiritual conditions. Chef Rachel Zierzow does not replace your doctor, nor will she prescribe things for you to do or take. Recommendations and tools will be given to empower you to improve your own health. The doing of macrobiotics will be up to you.

To view Chef Rachel Z’s upcoming cooking classes click here.

For more information about personal health consultations or pantry makeovers with Chef Rachel Z, click here

Chef Rachel Z is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Natural Foods Approach to Maintaining Normal Blood Sugar

photo of red lentil curry

The natural foods approach to maintaining normal blood sugar is about learning how to nourish ourselves in a way that creates balance and harmony, so that we can go through the day feeling calm and steady. This differs from weight loss diets that restrict calories or create nutrient deficiencies. Keep in mind that each person is unique, has individual needs, and should consult with their doctor when making any changes to their diet or lifestyle. Some people may have advanced stages of disease that require medication and monitoring while undergoing diet changes.

A balanced plate should be about 1⁄2 non-starchy vegetables, 1⁄4 starchy vegetables and/or grain, and 1⁄4 plant-based or animal protein

Hypoglycemia (low blood sugar condition) and diabetes (high blood sugar condition) are different examples of blood sugar instability. Experiencing unstable blood sugar is kind of like being on a giant roller coaster. Refined carbs (like flour products, fruit juice, and sugars) create a spike our blood sugar, which often is followed by a sharp decrease in blood sugar (below the original normal level), which forces us to eat another blood-sugar-spiking food or chemical that will bring it back up. And so it goes, like a roller coaster, all day long, for days on end, until we find a better way. Some of the symptoms that may arise from unstable blood sugar may include: dizziness or shaking an hour or two after eating, mood swings, hunger in between meals, food cravings, being over-scheduled and overly busy, being too tired to exercise, and/or having low insulin levels.

Read on for tips on what to eat, how to eat, and when to eat in order to maintain normal blood sugar.

NOURISH YOURSELF! GENERAL GUIDELINES ABOUT WHAT TO EAT:

  • For each meal, include high fiber, plant-based foods including whole grains or polished grains (not bread and other flour products), beans or lentils, and vegetables as your principal foods. Try one new whole food per week to slowly incorporate a larger variety of whole, natural foods into your diet.
  • Visually speaking, a balanced plate should be about 1⁄2 non-starchy vegetables, 1⁄4 starchy vegetables and/or grain, and 1⁄4 plant-based or animal protein. Most people don’t get enough vegetables.
  • Be sure to include a variety of vegetables throughout the day, including leafy greens, root vegetables, winter and summer squashes, and cruciferous vegetables. Keep the skins on vegetables whenever possible.
  • Nightshade vegetables (tomatoes, potatoes, eggplant, peppers) are contraindicated and should be avoided, as they are acid-forming and inflammatory.
  • Soups and stews are the best kind of meal, because they are easy to digest, contain lots of minerals, are nourishing to the spleen, pancreas, and stomach, and are very satifsying. When reheating leftover soup, be sure to add some leafy greens and/or fresh herbs for added nutrition. Puréed sweet vegetable soups like carrot, cauliflower, broccoli, zucchini, or butternut squash soup are great for stabilizing blood sugar and curbing sugar cravings when eaten regularly. Hearty bean and vegetable soups keep you feeling full in between meals because they are packed with protein and fiber.
  • Stir fry dishes that include lots of vegetables, ginger, garlic, and small strips of protein, served over rice, make great meals.

Practice eating while sitting down in a calm, unhurried environment, not distracted by technology

 

  • Use only high quality, unrefined cooking oils such as extra virgin olive oil, unrefined virgin coconut oil, or unrefined, untoasted sesame oil. Avoid processed oils and those high in polyunsaturated fats such as canola, safflower, soybean, and sunflower.
  • Small servings of lean animal protein can be included in meals as a compliment to vegetables, but avoid greasy, fried, and barbecued meats which are very acid-forming, often contain sugar, and can contain carcinogens (from frying or blackening).
  • Avoid processed junk food (laden with added sugars, salt, flour, oils), milk, ice cream, and other dairy products, oily foods, fruit juices, and sweetened beverages like soft drinks which create inflammation and acid in the body.
  • Choose cooking methods that are more strengthening, such as pressure- cooking, steaming, stewing, stir-frying, sautéing, and braising, rather than eating foods raw (like salads and smoothies).
  • Check out Dr. Josh Axe’s web site for great tips for maintaining normal blood sugar.

IT’S NOT JUST WHAT YOU EAT, BUT HOW YOU EAT!

  • Practice eating while sitting down in a calm, unhurried environment, not distracted by technology, loud noises, or anything stressful.
  • Express gratitude to everyone and everything that made it possible for you to have your meal, and be thankful that you are healing.
  • Chew each bite well (30-50 times minimum) in order to take the burden off of your digestive tract, alkalinize your food, and prevent overeating.
  • After eating, take a short walk to aid digestion and allow for energy to flow through the body.

WHEN YOU EAT IS ALSO IMPORTANT!

  • Be consistent with your meal times, such as breakfast 7-8 am, lunch 12-1 pm, and dinner 5-6 pm. Varying slightly from these times is fine, but routinely skipping meals or eating at different times every day can destabilize blood sugar.
  • Eating too early in the morning or too late at night will throw off your digestion and sleep patterns, causing you to consume unhealthful food and drinks in an attempt to boost your energy (such as caffeine, sugar, chocolate, and bread products).
  • Eating in between meals may be necessary at first to maintain a steady blood sugar, but the goal is to go longer and longer between meals without eating in order to give your digestion a rest. So choose healthy snacks that will not spike your blood sugar, such as smaller portions of leftover meals with vegetables, grains, and beans rather than processed snack bars and other sweets.

SOME WHOLE, NATURAL FOOD RECIPES TO HELP STABILIZE BLOOD SUGAR:

photo of nishime style vegetables with tempeh
Nishime style vegetables with pan-fried tempeh


TO LEARN MORE ABOUT PLANT-BASED COOKING FOR RADIANT HEALTH, CHECK OUT MORE RECIPES HERE OR TAKE A CLASS WITH CHEF RACHEL. HER CURRENT SCHEDULE IS LISTED AT chefrachelz.com/book-a-class AND SHE IS AVAILABLE FOR PRIVATE COOKING LESSONS AS WELL (EMAIL: rachel@chefrachelz.com). 

photo of Chef Rachel teaching an in-home cooking class

7 Tips for Healthy Home Cooking

For the past 15 years, I’ve been on a mission to create healthy, wholesome meals at home. In some ways it’s much easier now than when I started. For instance, I usually cook without recipes or measuring cups, which saves a lot of time. And I pretty much don’t have to menu plan or make grocery lists like I used to. However, some things take just as much effort, like prepping vegetables, cooking, cleaning dishes, sweeping and mopping, cleaning out the fridge and pantry, taking out the compost and trash, etc. etc. etc. But I am convinced the benefits of cooking at home outweigh the burden of the extra work it involves. AND I think it would be great to have a housekeeper!

My post today focuses on some ways to be more efficient in the kitchen and stay ahead of the curve, so that you can sustain the practice of making great meals at home without getting overwhelmed. Healthy, wholesome meals begin with an organized, well-stocked kitchen. So here are my favorite tips for healthy home cooking!

Tip # 1: Clean out the refrigerator.

Before your main grocery shop of the week, take everything out of the fridge, one shelf at a time, and wipe down surfaces. Consolidate items that are still good and put back in appropriate shelf or bin. Discard anything that has spoiled or is about to spoil.

Tip # 2. Freeze vegetable scraps to use for making stock another day.

While cleaning out refrigerator, collect the vegetables that will not last another week but still have life to them. Include vegetables such as: carrots, scallions, garlic, chopped onion, celery and celery leaves, winter squash, shiitake mushrooms, and parsley (including stems). Do not include cruciferous vegetables, beets, or asparagus. When you have a little time at home, say in the evenings or the weekends, you can make a vegetable stock by throwing 1-2 quart-sized freezer bags full of frozen veggie scraps into a large pot. Fill with cold, filtered water and bring to a boil. Add a few whole peppercorns and bay leaf, if desired. Simmer for 30-45 minutes, then strain out vegetables and compost. Remaining liquid is your vegetable stock. You can also add frozen veggie scraps to bone broth after it has cooked for 1-2 days. Simply add the veggie scraps and cook another 30-45 minutes, then strain out all the solids at once. 

Tip #3. Create a standard grocery list with staples you use regularly.

Having a standard list of staple pantry and produce items on your phone or computer can be really handy to produce a shopping list for your main trip to the grocery store each week. Check your pantry and refrigerator before shopping to see what needs to be replenished. Check off those items you already have so you don’t overstock anything. I prefer to browse the produce department or the farm stand to see what produce looks freshest and most inspiring. But I do keep staples like carrots, celery, onion, garlic, rice, and beans on hand year round.

Tip #4. Slice and dice some vegetables early in the week to use in recipes.

Dice a few onions and slice some of your favorite veggies (zucchini in half or quarter moons; carrots in rounds, half moons, or diced; celery in diagonals; etc) to use in quick stir fries or soups throughout the week. Store each type of vegetable in a separate sealed container in the fridge for use in different recipes. It’s amazing how motivating it is to make a quick soup, bean dish, scramble, or stir fry when some of your vegetables are already prepped!

Tip # 5. Early in the week, make one kind of bean and one kind of grain to use throughout the week.

Make one kind of bean and one kind of grain over the weekend or whenever you have a little extra time. Store enough in the fridge to use for the week and freeze the rest in quart-sized bags. Check out these recipes on my blog for ideas: black beans, white beansbrown rice, corn polenta. I also find it helpful to cook a big batch of udon or soba noodles and keep in the fridge for quick noodle salads and soups.

Tip #6. Schedule times you are going to shop, cook, and prep.

Making a schedule for when you are actually going to shop, clean the fridge, prep, and cook will give you a reality check. Ask yourself the following questions: Do I really have time to make all of these meals and use all of these groceries? Can I simplify my menus and make similar dishes several nights in a row that won’t create so much extra work? Or perhaps you need to get up 30 minutes earlier to fit in some prep for later in the day.

 

Tip #7. Go to bed with a clean conscience!

Each night before going to bed, make sure that your kitchen is all clean and ready to use in the morning. Wash dishes, load the dishwasher and run the cycle, dry and put away hand washed items, wipe down the counters, and sweep the floor. In the morning you will be ready to do a little prep for the day’s meals as well as make your own healthy breakfast!

Want to learn how to make delicious, healthy food while meeting new people? Chef Rachel’s current class schedule is available here.