Challenge DAY 45! Completo

Well here we are Friday, December 31st 2010. I first want to thank all of my participants who quietly committed themselves to this challenge. YOU DID GREAT! Even if you didn't walk hike or run each and every day since mid November, you still did amazing.
I'd also like to share that I did not WHR every day either. But I did listen to my body. Some days needed extra fitness, others needed a nap. Mostly I've noticed at this time of year my body really craves yoga. It's healing, rejuvenating, cleansing and challenging. I actually think I'm going to kick off 2011 doing 40 classes of yoga in 40 days. Apparently I'm one for challenges. But really I just need to hold myself responsible to something to stay focused and motivated.
So cheers to you and your good health. Thank you for partaking in this challenge or perhaps just taking an active interest. I wish you the best of health in the New Year. You know where to find me if you need some support with food and health conscious choices this year.

Salud!

Rebekah Fuller
Holistic Health Counselor
Fuller Health Nutrition
www.fullerhealth.net

WHR Yoga! Day 40

Monday December 27th ~ Only 4 more days of the Walk Hike Run 45 Day Challenge. I'd like to confess that last week, I was busy, tired, overworked, under-slept, fatigued and did NOT walk, hike or run everyday. No, I came home from work and errands, wrapped Christmas gifts, shopped, "ran" around some more and then crashed. As soon as I started to feel myself getting run down (around day 35-37), I really began listening to my body and slowing down. I came home and slept instead of running errands. I took naps when possible and even went to yoga Christmas eve morning. Ahhhh... yoga. It's so restorative. I actually felt much better after class. That tied me over the holiday weekend and I found myself back in yoga this morning. I thought I'd also try to squeeze in an afternoon hike or quick walk today, but after cleaning the apartment I am letting myself relax into the evening with my last little bit of time off this week.
As this challenge rounds its final days at week end. I am confident and excited to continue it into 2011. I'm still going to crave, desire and find a way to move my body each day. Some days I will end up resting, some I'll get my yoga on and some days will leave me with blistered feet after a long treacherous hike. Each appreciated in their own way. The key is to listen and stay tuned to what your body is telling you... Not your mind. Eat well, think well and move well this week and into yet another new year.

Walk Hike Run Day 32-34 Update

Walking Hiking and Running are all fun things to do in the rain... Or not. I know a lot of people are committed runners and train in the rain. I'm not one of them. I actually don't really like running. I just like the freedom of it. The ability to toss on a pair of running shoes and just go. I also like that about walking. Though walking in the rain sounds fun only if I'm completely covered in waterproof clothing, an umbrella, and rain boots. But even then I don't like to go far.
When I was trekking through Patagonia the weather was simply unpredictable everyday at every hour of the day. The day could start out beautiful and clear. Half way up the mountain the rain might start coming down and at the top it could be raining, snowing and sleeting all at the same time. It may have stopped as quickly as it started or not stopped at all. It was intense. But I didn't have any other distractions or responsibilities while I was there. Trek, travel and experience the adventure was all I had to do. This made it somewhat more appealing than just running around the streets of LA in the rain.
I've never been one for treadmills or gyms. But I tell ya, right now either would come in handy. So here's the deal. I'm going to go home after work tonight and do 20 minutes of movement that serves me. That might be yoga. That might be push ups and abs or swirling around my pole refraining from kicking over the Christmas tree. But I'm going to do it. Because that is the commitment I made.

Walk Hike Run Days 28~31

Walked hiked and runned ALL over town. Breathing this week. Listening to my body. Getting in some movement each day. Some days not at WHR focused more than others. But the most important this is to listen to your body this time of year.
When the days are shorter our bodies want to do less moving and sleep more. Yet we race race race around like mad men. It's okay to slow down. Rest when you need rest. Move when you need to move and make the most of each day.

WHR Day 27 A Day in the Life

It's hard to believe it has already been almost 4 weeks of this challenge. It feels amazing. With a little less than 3 weeks left, it's never too late to jump on board. Just walk, hike, run or get some form of bodily movement for a minimum of 20 minutes a day. EVERYDAY from now until New Years 2011 (or beyond). When the days feel rough, you can literally just walk outside your home, walk in one direction for 10 minutes, turn around and walk home. Check out my day in the life below.

Monday December 13, 2010 ~ A Day in the Life

Roll out of bed at the crack of 6:30am
Out the door by 7:15
7:30~1:30 Work Work Work
1:30~2:30 Lunch - Quinoa, Pinto Beans, Sauteed Kale, Avocado & topped with Hot Salsa. Yum!
2:30~3:30 Target - For 1 Table Cloth that somehow got excluded from the purchases we made there yesterday. 5 presents and $100+ later...
Hopped in the car and made it to Runyan about dusk.
Ran into some good friends for a quick chat.
Then a delicious hike up to the tippy top of the canyon.
A few slow deep breaths as the sun was starting to set and the sky was a beautiful pink. The city seems so relaxed from up there.
A stroll back down.
Some chores and now dinner - Fried Chicken. Yes, fried! My honey's making it and I can't wait.

I highly recommend getting out doors to do this challenge as much as possible. It's not always doable depending on your weather conditions, time of day or location. But the few moments of fresh air and movement are priceless.

What are you doing to stay active this season?

Walk Hike Run 24 ~26 Weekend 3

Friday Dec 10: Morning hike through Runyan Canyon, an afternoon holiday party, taught S Factor, errands and relaxed.

Saturday Dec 11: I wish I could say I just took the day off. But between an early breakfast, a Christmas tree purchase, a deep cleaning of the house and then figuring out the Christmas tree light situation... It ended up being a long day. Followed by a very lovely, fun and celebratory friend's birthday party.

Sunday Dec 12: Taught S Factor, walked up to a local restaurant with my beau, ate and walked back. About 30 minutes round trip... Followed by a very long tortuous Target trip, BevMo, Whole Foods and then home. Another productive day out.

And now for the week...

WHR Day 22 & 23

Dec 8: Day 22 - Another gorgeous day at Runyan.

Dec 9: Day 23 - Working long hours today. Gonna sneak in an S Factor class with my ladies and call it a day.

Stay movin'!

WHR Day 21

Tuesday, December 7th: Day 21 ~ Runyan Canyon to the tippy top... And it was perfect out. Hope it's like this again tomorrow. I love that So Cal can't make up it's mind about the weather right now.

WALK HIKE RUN 16-20

Thursday 12/2 Day 16: 20 min walk through neighborhood

Friday 12/3 Day 17: Yoga + S Factor

Saturday 12/4 Day 18: Thought for sure I wasn't gonna make it after working at 7am that morning. Took a late afternoon nap and woke up fully energized. Fit in a quick 20 minute run before a dinner date.

Sunday 12/5 Day 19: Taught S Factor in the morning and was going to walk to the Grove with my beau, then it started raining. No walk :(

Monday 12/6 Day 20: I can't believe it's day 20 already. Lately I've been feeling evening runs are a good motivator to keep the couch from swallowing me. So that's what I'll do tonight.

Walk Hike Run Day 15

Runyon

It's only been two weeks but I can already feel the difference in my body when I go for a walk, hike or run. It's amazing how fast our bodies respond to movement and exercise. Endorphins are released, we get stronger, move faster and it just gets easier.

It sounds like I didn't move at all before this challenge. I did. But I hadn't been getting some degree of exercise everyday. And I love how I've bounced back.

It's not too late to start. We got ALL month and...

WHR ~ Day 14

Two weeks into my 45 day challenge of WALK HIKE RUN and so far so good. Have missed only a day. Maybe 2 days if you don't count the days I taught dance instead.

Yesterday, I was very proud of myself for coming home and going for a run. No mileage to brag about, but I moved and definitely enough for a Monday after Thanksgiving.

Day 14: Today, hiking Runyon Canyon.

That's all to report for now. What about you? Are you out there?

Walk Hike Run Days 9~13

Day 9 & 10: Thanksgiving and the day after simply consisted of 20 minute walks to feed my friend's cats. Though Friday I did teach dance too :)

Day 11: Saturday my honey and I went for a nice long hike through Malibu Solstice Canyon and it was gorgeous.

Day 12: Sunday I taught 4 hours worth of dance classes back to back and called it a day.

Day 13: Today, Monday 11/29, will be somewhat of a challenge again. I guess that is the whole point of this... So that I don't let days just slip by without getting some form of movement. But the early sunsets and cooler nights make it a little less motivating to get out after a long day of work unless you have to walk to a subway or something in NY... Which I miss doing. But I'll take my walk or perhaps even run after work. Because I promised I would.

WHR Day 7 & 8

Tuesday came and went with a day entailing class with amazing ladies, lunch with friends, some self pampering and dinner with old girlfriends. I didn't walk hike or run. But I had a very fulfilling day.

Wednesday, day 8, 40 min walk over to the Grove and back. Then lots of cooking and baking.

What will Thanksgiving morning bring?

WALK HIKE RUN Days 5 & 6

Day 5: Sunday was killed easily with 2 1/2 hours of shopping in Pasadena, also known as CARDIO. There's a reason not a lot of women shop online. How else would they get their exercise?

Day 6: Today is a challenge. Mondays I am usually able to squeeze in a quick hike before the sun goes down. But I'm working extra hours today and won't be off work until 6pm. I.e. Dark and cold out. I'm tempted to just jump around and dance for 20 min. I'll keep you posted.

Over and out.

WALK HIKE RUN Days 3 & 4

Well... Day 2 didn't exactly go as planned. My big expectations to just go home and walk for 20 minutes got pushed back until after dinner. Then Amelie came on TV. I thought I would just watch it for a few minutes because I LOVE that movie. Two hours later it was 9pm, I was under the covers with the heater on still trying to convince myself to go for a walk... And guess what? It never happened. I highly contemplated skipping over this detail. But then, what am I doing this for? You? Sorry, no. I'm doing it for me. So what's the point if I'm not honest with myself and all of you. It was a learning experience and I'm sure you can relate to my situation. Slips will happen. But you just get up (eventually) and get back on track.

Yesterday, Day 3, was better. I had a full day of work and went to dinner with a friend. It was about a mile away and we walked there and back. Done and done.

Today, Day 4, should be interesting. I'm at work right now. It's not raining at the moment but is scheduled to rain the rest of the weekend. Sneaking out while it's dry will be a challenge. I'm all for a walk in the rain, but until I get some gullashes... I'm not too into it. But I'll do it.

What are you doing to stay moving this weekend?

Check out the WALK HIKE RUN blog I posted Wednesday Nov 24 for details. Run on board with me from now until New Years 2011!

WALK HIKE RUN Day 2

Thank god I included 20 minutes walks in this because I really don't have any more than that in me today. Clocking out, driving home and walking... at least for 20min.

WALK HIKE RUN 45-Day Challenge DAY 1

Hiked Runyon Canyon this afternoon. Forward and back. Day 1 Check. Care to join me?

WALK HIKE RUN

I'm starting a 45 day WALK HIKE RUN holiday challenge. It goes like this: For the next 45 days (from now until New Years 2011 or beyond) each day you either WALK HIKE or RUN for a minimum of 20 minutes. You can do more than 20 min, of course. But for those days where you just can't seem to get motivated to do anything with the cold weather or early sunsets, a quick 20 minute walk is perfect. Maybe a morning run or afternoon hike suits you. Whatever it is just make the commitment to yourself to WALK HIKE or RUN.

4 Reasons To Get Off Your Lazy Bum & Do This

1) It will boost your immunity. Movement (or exercise) is one of the best ways to stay healthy over the holiday season.
2) It will keep the extra pounds of "holiday cheer" off this year.
3) It will inspire you to take better care of yourself, make better food choices (reduce your sugar intake) and...
4) Balance your stress levels.

It can be done in addition or instead of your usual routine. Just make it happen for yourself and ENJOY!

Rebekah Fuller
www.fullerhealth.net
Health Counselor in Nutrition
rebekah@fullerhealth.net

Quick & Easy Quinoa Pilaf

I make this one all the time. It's simple and delicious at the end of the day. I like it for breakfast sometimes too. Enjoy

Andrea Beaman’s Quick & Easy Quinoa Pilaf

½ Tbsp olive oil

1 onion, peeled and diced

4-5 crimini mushrooms, sliced thin (can use other mushrooms)

1-2 celery stalks, diced

1 Tbsp fresh sage, minced

½ teaspoon herbamare or other sea salt (to taste)

1 cup quinoa, rinsed

¼ cup dried cranberries

2 cups water

Saute’ onions for 1-2 minutes. Add mushrooms and continue cooking for 2-3 minutes. Add celery and safe and cook for 2 minutes. Add quinoa, dried cranberries and water. Bring to a boil. Reduce flame to simmer and cook for 12-15 minutes. Garnish with dried cranberries and sage.

Serves four.

© 2010 Fuller Health www.fullerhealth.net

Red and Green Summer Christmas Salad

Enjoy this summer salad I created today. The Christmas part of it was just because it was all red and green. Tastes like summer and looks like Christmas. Personalize it by adding in however much of each ingredient you like.

Red & Green Summer Christmas Salad:

Red and green lettuce (A lot of this)
Avocado
Red radishes
Red bell pepper
Strawberries
Humbolt fog cheese

Dress it however you like. I used EVOO and red wine vinegar mixed with Herbs de Provence.

Very tasty and easy.

Enjoy!

Rebekah Fuller
Holistic Health Counselor in Nutrition
Fuller Health
www.fullerhealth.net
rebekah@fullerhealth.net

I'm Sorry, Did She Just Ask For Whole Milk?

My clients, friends and colleagues are ALWAYS surprised when I order a cappuccino or latte with whole milk. When I pour half & half instead of nonfat into my coffee cup. When I buy full fat yogurt at the store, full fat ice cream, or full fat anything dairy.

In truth, I try not to consume too much dairy altogether. That is a WHOLE other issue itself. But if I do dairy, I do it FULL FAT.

Why? Don't I want to reduce my caloric intake? I mean, I'm a Health Counselor in Nutrition for pete's sake. I should definitely know better.

Actually, this is something that makes me a different from a dietician or a nutritionist. Both of them dwell of calorie counting. How many fats + how many proteins - how few carbohydrates = me being skinny. Precisely. Or so you think?

In truth, that is not so much the case. As Americans we are the largest consuming country of sugar in the world. It is estimated that we consume approximately 70 grams of sugar a day. As comparable to the 15 - 25 grams we should be averaging.

I could get into soda, alcohol, granola bars, Cliff bars, protein shakes, trail mixes, pasta sauces, ketchup, etc. right now but I won't. I'll stick to the dairy.

Next time you are in the dairy section of your local grocery store check out the food label on the back. Most of the time, at least for me before I learned all about healthy nutrition, I would look at how many calories and how many grams of fat the product contained. If those two passed, the product went into the basket.

It wasn't until my awareness was brought to the SUGAR content. I figured I was saving myself some serious inches off my waist by buying the nonfat milk, yogurt (Yoplait for sure is a trickster with the "only 90 calories" advertisement). Ya, 90 calories of SUGAR.

But why is sugar so bad? It tastes SO delicious. Well, if you'd like I am happy to discuss this with you further in the future. I'll even come over to your house, you can invite ALL your friends over and I will gladly volunteer my time explaining the ins and outs of why we crave sugar, how to overcome your sugar addiction and answer any questions.

For now, I will tell you that in the end, it will "do your body MORE good" (let alone your immune system - it is no wonder we are the sickest, most overweight and unhealthy country in the world) to consume the natural WHOLE fat in those dairy products than the lowfat, nonfat, reduced fat but MUCH more added sugar ones. Trust me on this. I know it is hard to wrap your head around but your body will thank you.

You'll come to realize you won't want, need or crave as much of whatever dairy product you are consuming the most often.

If that is ice cream, the richness of the fat will leave you more satisfied than the SUGAR packed nonfat brand that leaves you running back to the freezer for more. Over and over and over again.

Thick cream in my coffee (when I drink it, that is) is WAY more satisfying than the nonfat artificially flavored creamer.

Fatty Greek yogurt is so much richer than the artificially flavored but tons of sugar added Yoplait yogurt.

In closing, ALWAYS READ THE LABELS. Look for: how many grams of sugar the product contains. Then check the ingredients. If sugar is the main or first ingredient, you should probably put it back. If you can't pronounce the ingredients or don't know what it is, then you probably shouldn't be putting it in your body.

EXCEPT if you are reading the natural live cultures in yogurt that are the "good bacteria". These may be some listed: s thermophilus l bulgaricus l'acidophilus and bifidus and they are, like I said, the GOOD BACTERIA in yogurts and kefirs.

When all is said and done, the more natural the product, the fewer the grams of sugar and the less the modification, the better for your body.

Banana Bread

Here is a simple low sugar banana bread recipe I discovered.

Banana Bread

Ingredients
• 3 or 4 ripe bananas, smashed
• 1/3 cup melted butter
• 1/2 cup sugar
• 1 egg, beaten
• 1 teaspoon vanilla
• 1 teaspoon baking soda
• Pinch of salt
• 1 1/2 cups of all-purpose flour (I substituted 1/2 c with Whole Wheat Flour)

Method

No need for a mixer for this recipe. Preheat the oven to 350°F (175°C). With a wooden spoon, mix butter into the mashed bananas in a large mixing bowl. Mix in the sugar, egg, and vanilla. Sprinkle the baking soda and salt over the mixture and mix in. Add the flour last, mix. Pour mixture into a buttered 4x8 inch loaf pan. Bake for 1 hour. Cool on a rack. Remove from pan and slice to serve.

Enjoy!

Rebekah Fuller
Holistic Health Counselor in Nutrition
www.fullerhealth.net
rebekah@fullerhealth.net

5 DAY SUGAR FREE CHALLENGE

Since many of you expressed interest in what exactly my Sugar FREE Challenge entails. I thought I would provide you with a set of guidelines. If you are interested in trying it out. I am happy to do it with you, support you and have other voices chime in sharing their thoughts and experiences.

It is amazing how simple this can be if you just have someone to hold you accountable or better yet hold your hand, support you and share the support from others going through the same thing as you.

Here is what I am aiming for:

1) ADD IN in lots of fresh fruit, sweet vegetables, greens, grains, beans and lean meats.

2) Reduce (a nicer word for eliminate) refined sugar - which sadly includes chocolate, cookies, baked goodies, energy "health" bars, desserts in general, wine, beer and hard liquor, soda, artificial sweetners (splenda, sweet n low, equal), yogurt, dairy, anything in a box, bag or can that has sugar added as an ingredient (anything ending is -ose. maladextrose, fructose, glucose, and evaporated cane juice to name a few).

3) You can use natural sweeteners. I recommend Stevia as it's a bit more gentle on your body. Hopefully you have all read my article on agave nectar (www.fullerhealth.blogspot.com) by now and know it is not the ideal sugar alternative we thought. Honey is okay, but try not to smear it on everything since it does have the same affects as sugar on the body. Best to avoid it all together if possible.

You are probably thinking, "That's great Rebekah, you go ahead and do that by yourself." I know, that goes through my head as well. That is also why I made it 5 days instead of 7. Though if you decided on day 5, you feel pretty damn good and want to go for another day or two. GO FOR IT!! Go for another 5 days while you're at it. This can even be combined with other cleanses as well!

So come on!! It's 5 days. 5 measly little days of your entire life. I think we can make the sacrifice, don't you?

But on my own, I won't do it. If I have to report back to you, or better yet INSPIRE you. Then I have made the promise to commit.

Otherwise it kind of feels like dieting (which is a 4-letter word in my book). You know when you reach for the chocolate, wine or coffee cake and think, I'll stop eating these bad "goodies" tomorrow. It's like saying, "I'm starting my diet tomorrow." Then tomorrow turns into the next day and the next and the next.

All of sudden it isn't about what you are eating or drinking anymore. It's more so a control issue. A mind frame. A battle. Maybe I'm being a little dramatic. But hopefully my point is getting across.

Do you want to take 5 days and let go of that? You can come right back to it after if you want.

I'm going to start my 5-Day Sugar Free Cleanse Sunday and go through to next Thursday. I like the idea of being able to celebrate with a glass of champagne or vino next Friday ;) See... I'm already counting down the days til I can get my fix again. Lol. Who knows, maybe I'll be inspired and won't even want it by then.

Care to join me?

A Good Lesson

The Key to a Well-Lived Life: Lighten Up!

By Elizabeth Gilbert
O, The Oprah Magazine | April 13, 2010

The key to a well-lived life, according to Elizabeth Gilbert: Screw up (often, and boldly), learn from your mistakes, repeat.

Nearly all the women I know are stressing themselves sick over the pathological fear that they simply aren't doing enough with their lives. Which is crazy—absolutely flat-out bananas—because the women I know do a lot, and they do it well. My cousin Sarah, for instance, is earning her master's degree in international relations, while simultaneously working for a nonprofit that builds playgrounds at woefully underfunded public schools. Kate is staying home and raising the two most enchanting children I've ever met—while also working on a cookbook. Donna is producing Hollywood blockbusters; Stacy is running a London bank; Polly just launched an artisanal bakery...

By all rights, every one of these clever, inventive women should be radiant with self-satisfaction. Instead, they twitch with near-constant doubt, somehow worrying that they are failing at life. Sarah worries that she should be traveling around the world instead of committing to a master's degree. Kate worries that she's wasting her education by staying home with her kids. Donna worries that she's endangering her marriage by working such long hours. Stacy worries that the capitalistic world of banking is murdering her creativity. Polly worries that her artisanal bakery might not be quite capitalistic enough. All of them worry that they need to lose 10 pounds.

It's terribly frustrating for me to witness this endless second-guessing. The problem is, I do it, too. Despite having written five books, I worry that I have not written the right kinds of books, or that perhaps I have dedicated too much of my life to writing, and have therefore neglected other aspects of my being. (Like, I could really stand to lose 10 pounds.)

So here's what I want to know: Can we lighten up a little?

As we head into this next decade, can we draft a joint resolution to drop the crazy-making expectation that we must all be perfect friends and perfect mothers and perfect workers and perfect lovers with perfect bodies who dedicate ourselves to charity and grow our own organic vegetables, at the same time that we run corporations and stand on our heads while playing the guitar with our feet?

When I look at my life and the lives of my female friends these days—with our dizzying number of opportunities and talents—I sometimes feel as though we are all mice in a giant experimental maze, scurrying around frantically, trying to find our way through. But maybe there's a good historical reason for all this overwhelming confusion. We don't have centuries of educated, autonomous female role models to imitate here (there were no women quite like us until very recently), so nobody has given us a map. As a result, we each race forth blindly into this new maze of limitless options. And the risks are steep. We make mistakes. We take sharp turns, hoping to stumble on an open path, only to bump into dead-end walls and have to back up and start all over again. We push mysterious levers, hoping to earn a reward, only to learn—whoops, that was a suffering button!

To make matters even more stressful, we constantly measure ourselves against each other's progress, which is a truly dreadful habit. My sister, Catherine, told me recently about a conversation she'd had with a sweet neighbor who—after watching Catherine spend an afternoon organizing a scavenger hunt for all the local kids—said sadly, "You're such a better mother than I will ever be." At which point, my sister grabbed her friend's hands and said, "Please. Let's not do this to each other, okay?"

No, seriously—please. Let's not.

Because it breaks my heart to know that so many amazing women are waking up at 3 o'clock in the morning and abusing themselves for not having gone to art school, or for not having learned to speak French, or for not having organized the neighborhood scavenger hunt. I fear that—if we continue this mad quest for perfection—we will all end up as stressed-out and jumpy as those stray cats who live in Dumpsters behind Chinese restaurants, forever scavenging for scraps of survival while pulling out their own hair in hypervigilant anxiety.

So let's drop it, maybe?

Let's just anticipate that we (all of us) will disappoint ourselves somehow in the decade to come. Go ahead and let it happen. Let somebody else be a better mother than you for one afternoon. Let somebody else go to art school. Let somebody else have a happy marriage, while you foolishly pick the wrong guy. (Hell, I've done it; it's survivable.) While you're at it, take the wrong job. Move to the wrong city. Lose your temper in front of the boss, quit training for that marathon, wolf down a truckload of cupcakes the day after you start your diet. Blow it all catastrophically, in fact, and then start over with good cheer. This is what we all must learn to do, for this is how maps get charted—by taking wrong turns that lead to surprising passageways that open into spectacularly unexpected new worlds. So just march on. Future generations will thank you—trust me—for showing the way, for beating brave new footpaths out of wonky old mistakes.

Fall flat on your face if you must, but please, for the sake of us all, do not stop.

Map your own life.

Slightly Spicy Red Pepper Hummus

Seeming as I got engaged a week ago and have been in celebration mode ever since... It has been awhile since my last blog. But before I could put off, post-pone or even worry about catching up on many responsibilities. I thought it would be nice to jump right back into it and start with a fresh delicious hummus recipe I just whipped up.

Slightly Spicy Roasted Red Pepper Hummus

Ingredients:
1 can (15 oz) chickpeas
Juice from about 1/2 a lemon
2 tbsp Olive Oil - or a little more in case you run out of tahini
1/3 cup Tahini - or 2 tbsp b/c I just ran out.
1/4 tsp cayenne pepper
1/4 tsp cumin
1 Red Bell Pepper (roasted)

Toss it in the food processor or blender and... et voila!

Enjoy!

Rebekah Fuller
Health Counselor in Nutrition
Owner of Fuller Health
fullerhealth.net
rebekah@fullerhealth.net

I'm Sorry, What?

Of course I accidently turn off my alarm this morning instead of hitting the snooze button. Which then leads me to waking up five minutes before I'm supposed to be leaving for work. Of course I need to shower and wash my hair today. Basically, I was off to a very rushed morning. I hate being late.

Needless to say, I raced out the door sans make-up. Without a drop of product in my hair. I barely had a chance to run a comb through it let alone a blow dryer. I was not looking or feeling my best.

I survived obviously, it's really not the end of the world. Then, from a morning of work at the chiropractor followed by an afternoon of teaching dance at S Factor I hopped over to the DMV to renew my license.

Trust me, this is something I tried to do online as I detest the DMV. But for some reason one is not allowed to renew her license online if she has updated her address online that same year. It makes no sense to me. But I had no choice to pay a little visit to the DMV.

Now, this experience was actually a rather pleasant and somewhat quick one. Especially since I didn't have an appointment and it was 4:30pm on a Monday. I was in and out in under an hour. Very impressive.

That being said, everything went smoothly. They called my number, I paid, took an eye test, and then... the nice man helping goes to hand me my documents. Before he does he writes, "Photo" on my temporary license. I'm sorry... What? I looked up at him with my frizzy, un-producted hair, messy and a bit sweaty from dancing. Then of course my skin just happens to be breaking out this week. Not an ounce of cover up, blush, or mascara in sight. I have no time to run to the car and attempt to put myself together last minute. I only have time to walk to the other side of the DMV and stand behind a well manicured women having her driver's license picture taken. She obviously knew the rule. Apparently, if you do any ID renewal in person at the DMV, you ALWAYS have to have a new picture taken. If done online, it does not matter and you can avoid the photo.

Great. We'll see how this one turns out. Until next time. Goodnight!

Coffee Quirks and Perks

I often have to remind myself that I (as in ME for MY body) can only consume coffee in very small amounts. I don't drink it every day anymore. Nor do I think it is right or wrong. Mind you this is coming from the girl that did not used to be able to leave the house without at least a cup or two of brew. Or make a quick stop to the local coffee shop for a latte, a cappuccino, a tall drip coffee, whatever the desired fix of the day might have been. My boyfriend was always really aware of this fix that I needed to be met each day. I just saw it as normal.

There are plenty of perks and quirks about coffee that I will get into in a moment. But I started to notice my sensitivity to coffee while I was going to school for nutrition. I realized that about 1/4 to 1/2 way through a cup and I was heading straight for the bathroom. This realization wasn't a new one. For the longest time I thought this was how my body maintained its proper digestion. If your reading this right now thinking "that's NOT proper digestion?", you're not alone.

I remember sitting in class one day listening to the brilliant Dr. John Douillard speak. He is a teacher of Ayurvedic medicine, natural health, fitness, and has been teaching nutrition internationally for over twenty years. A brilliant man to say the least. But he was giving an example of one of his clients telling him, "Yes, I'm regular. I wake up, I have a cup of coffee, and then I hit the bathroom everyday." Except he had this shocked look on his face and tone in his voice. I'm sitting there thinking, that's ME! Wait... That is not normal?? Up until that point I kind of had it in my head that I was pretty regular. Turns out... not so regular.

He went on to mention that coffee on an empty stomach (even just before breakfast) passes through your small intestine and wipes out an enormous amount out the villi that line it. Villi are little finger-like hairs that help absorb nutrients, minerals and remove dangerous toxic fats. "If these [villi] are not functioning correctly, nutritional deficiencies - which are a hidden cause of weight gain - will become more prevalent." quote - John Douillard, PhD.

I started to question what coffee was really doing to my body, my digestion, heart rate, that jittery feeling, clammy hands, and now I was absorbing dangerous toxic fats? What? But... I really love coffee. I love the bitter taste with a little half and half. Not nonfat milk, not lo fat, not sugary processed or powdered creamers. But half and half. But I did not necessarily agree with how it was making my body feel or react. So I started drinking more tea and less coffee.

Now, you know it was the caffeine in coffee that my was making body react that way. Certainly caffeine has many quirks and perks. For example, some perks are alertness, mood elevation, concentration, exercise performance, reduced muscle pain, head ache treatment, and diabetes prevention to mention a few. Wow! Caffeine for LIFE!

Some quirks however, are cardiovascular problems, stress, emotional disturbance, blood sugar swings, GASTROINTESTINAL problems, nutritional deficiency, male and female health problems, aging and adrenal exhaustion. Ugh.

However, when I switched to tea I chose not go 100% decaf. I didn't want to shock my body and I enjoyed the boost of energy it gave me. But there is a lot less caffeine in tea than coffee. I prefer black tea or green which both contain caffeine. My body just does not have the same reaction afterward as it did or does when I drink coffee.

I started to become more regular. Solid stools and usually in the shape of a C or an S. I'm sure you are thinking I'm a little nuts for sharing this. But somebody has to break the news to you and I know you are wondering.

The point is, to stop and listen to your body. MY body responds better to tea than coffee. That doesn't mean that every now and again I don't indulge in a delicious cup of brewed coffee with a little h&h. I just have to remind myself that before I get down to the bottom of the barrel, I have to again STOP and listen to my body. And never on an empty stomach.

I was doing fine the first half of the cup this morning. Then I started to feel the surge of energy, a few jitters started creeping along, but I chose to ignore them and keep drinking. Minutes later I was on the toilet and the lightning bolts were not pretty. Ouch.

If this article finds you interested in learning more about proper digestion and understanding your body better, then hit me up for a free consultation. Visit my site at: fullerhealth.net and click on the Health History link on the right of the page. Hope to hear from you and your bowels soon.

Happy Digestion!

Rebekah
Holistic Health Counselor in Nutrition
Fuller Health
fullerhealth.net
rebekah@fullerhealth.net

I'm sitting here wondering how I could still possibly not be 100% better by now. How can I still feel sick?! I'm SO healthy. I have a reputation to uphold here. Shouldn't I never get sick as a health counselor in nutrition? Believe me. I thought that was the case last year when I finished school.

Flying back and forth to New York every other weekend for seven months. Working as a waitress, a chiropractor's assistant and a dance teacher. Not mention getting my health counseling practice off the ground running. So that's four jobs, a loving relationship, four flights a month and one exhausted health counselor. But I never got sick.

Now, having grown up without the strongest immune system, so much running around in the past would have resulted in getting sick at least a few times over a seven month period at the pace I was going. But I didn't get sick. I began to think that eating right (and getting my central nervous system tuned up by my amazing chiropractor) meant I was never getting sick again. I actually thought I had it figured out.

So why now? Why am I getting sick a year later? I've given up waitressing for good. It feels good to say that sometimes. I've given up waitressing for good. I've cut down from four jobs to three. Which I know still sounds a little nuts. But I DO have a much more balanced schedule now. I'm not necessarily as busy or always running from one job to the next. Not always at least. But have I been as stressed? Yes, I say to myself bashfully. Why?

How could I be stressed? Well, am I considering all the changes I've made over the past year and a half. The progressions. The scary leap into the new world of starting my own business and being my own boss? The leap of debt (which often sounds like death) that I risked to go to school and now have to pay off. The risk of me having total control. That alone is scary. Stressful.

I think getting sick is a way for the universe to tell me I have to slow down. Because the week prior to me getting sick. I was running around A LOT. Scheduling this, booking that, teaching dance more often. Then, Paul and I had the getaway up north. A perfect chance to relax. We went out with friends as we normally do. The next day I had a hard time attributing my sluggishness and exhaustion to a few beers the night before. Sure I know I'm a light weight now. But this tiredness was a little severe for a mellow night out with some friends. Still I chose to ignore it.

We drove home the next night and I was so happy to crawl into bed. Jumped right back into my schedule the next day. Work, teaching dance, trivia night with the ladies. Same type of busy schedule the next day and the next. I was completely ignoring all the tell tale signs my body was offering. I had this idea in my head, that I can just push through. I don't need to take it easy. I'm strong. I eat really well. I take good care of myself.

Forgetting that listening to my body when it's telling me to slow down IS a huge part of taking good care of myself. All that ignorance eventually led to my body leaving me no choice. You're sick. Now you HAVE to rest.

Still I have a hard time resting. Even though I'm sick. I'm a what you would call a mover. I like to move around. A lot. Everyday. All throughout the day. I've been a gymnast, an athlete, a spinning instructor, a hike, a walker, a waitress, a bartender, a traveler, a dancer, a dance instructor. I like movement and I like to be busy. But sometimes you just have to STOP. Clear your schedule and just rest.

Let this article find you and inspire you to take it easy this weekend. Take a deep breath. Then take two more. Take a nap. Sleep in. Whatever it may be. Listen to your body. It has so many answers for you. Sometimes we just need to sit back, be quiet and listen what it has to say.

In good health,

Rebekah

Jamie Oliver's Food Revolution

"Sign Jamie's petition to save cooking skills and improve school food.

I support Jamie Oliver's Food Revolution. America's kids need better food at school and better health prospects. We need to keep cooking skills alive.

Jamie would like to take his petition to the White House after the TV series airs, to show The President and First Lady how many people across the country really care about this and ask for their support."

From Jamie Oliver's website:

http://www.jamieoliver.com/campaigns/jamies-food-revolution/petition

Unbreak My Heart

This is just so sad to me. But I had to share this article by Dr. Mercola on Agave Nectar. Here it goes:

Shocking! This 'Tequila' Sweetener is Far Worse than High Fructose Corn Syrup
Posted by Dr. Mercola

Many people interested in staying healthy have switched to agave as a safer "natural" sweetener. They want to avoid well documented dangerous sweeteners like HFCS (high fructose corn syrup) but are unaware that agave is actually WORSE than HFCS.

This expose will offend many hard core natural health advocates because they have been convinced of the agave hype by companies that are promoting it.

Some have even criticized me for having “ulterior” motives. But nothing could be further from the truth. Although I do offer natural health products of sale on this site, I sell no competing products to agave.

Rather I recommend flavored stevia products like English Toffee or French Vanilla. You can also use xylitol in small amounts or glucose which is sold as dextrose and can easily be purchased on Amazon for $1 per pound. I do not sell any of these products.

My only purpose for sharing this information is to help people understand the truth about health. In case you haven’t noticed we have an epidemic of obesity in the US and it wasn’t until recently that my eyes opened up to the primary cause - - fructose.

I had similar epiphanies about omega-3 fats and vitamin D since I started this site, but this is the most major health appreciation I have had since I learned about vitamin D over five years ago. This is serious business and it is my intention to make the public fully aware of it and let you make your own choices.

Yes it is all about freedom of choice. It is hard to have freedom if you aren’t given the entire story, and up until now that has been the case with agave.

So Just What is Agave?

Blue agave is an exotic plant growing in the rich volcanic soil of Mexico under a hot tropical sun, boasting a stately flower stem that blooms only once in its lifetime. "Agave" literally means "noble." It’s generally recognized as a superstar of the herbal remedy world, claiming to offer relief for indigestion, bowel irregularity, and skin wounds.

Ferment it, and you have Mexico’s favorite adult beverage -- tequila.

Just the name "agave" conjures up images of romantic tropical excursions and mysterious shamanic medicine.

These are the mental images agave "nectar" sellers want you to hold. They use agave’s royal pedigree to cover the truth that what they’re selling you is a bottle of high-fructose syrup, so highly processed and refined that it bears NO resemblance to the plant of its namesake.

What is the "Real" Truth about Agave?

If you knew the truth about what’s really in it, you’d be dumping it down the drain -- and that would certainly be bad for sales.

Agave "nectar" or agave "syrup" is nothing more than a laboratory-generated super-condensed fructose syrup, devoid of virtually all nutrient value, offering you metabolic misfortune.

Unfortunately, masterful marketing has resulted in the astronomical popularity of agave syrup among people who believe they are doing their health a favor by avoiding refined sugars like high fructose corn syrup, and dangerous artificial sweeteners.

And if you’re diabetic, you’ve been especially targeted and told this is simply the best thing for you since locally grown organic lettuce, that it’s "diabetic friendly," has a "low glycemic index" and doesn’t spike your blood sugar.

While agave syrup does have a low-glycemic index, so does antifreeze -- that doesn’t mean it’s good for you. Agave syrup has the highest fructose content of any commercial sweetener -- ranging from 70 to 97 percent, depending on the brand, which is FAR HIGHER than high fructose corn syrup (HFCS), which averages 55 percent.

This makes agave actually WORSE than HFCS.

It is important to understand that fructose does not increase insulin levels, which is not necessarily good as what it does do is radically increase insulin resistance, which is FAR more dangerous. You see, it’s okay for your insulin levels to rise, that is normal. You just don’t want these insulin levels to remain elevated, which is what insulin resistance causes.

That is why fasting insulin is such a powerful test, as it is a very powerful reflection of your insulin resistance.

In addition to insulin resistance, your risk of liver damage increases, along with triglycerides and a whole host of other health problems, as discussed in this CBC News video about the newly discovered dangers of high fructose corn syrup. The study discussed in this news report is about HFCS, however, it's well worth remembering that agave contains MORE fructose than HFCS, and in all likelihood, it's the FRUCTOSE that is causing these severe liver problems.

How Agave is Grown and Produced Proves it is Unnatural

Agaves grow primarily in Mexico, but you can also find them in the southern and western United States, as well as in South America. Agaves are not cacti, but succulents of the yucca family, more closely related to amaryllis and other lilies. Edible parts of the agave are the flowers, leaves, stalks and the sap.

A mature agave is 7 to 12 feet in diameter with leaves that are 5 to 8 feet tall -- an impressive plant in stature, to be sure. There are over 100 species of agave, in a wide variety of sizes and colors.

Although the industry wants you to believe that agave nectar runs straight from the plant and into your jar, nothing could not be farther from the truth.

In spite of manufacturer’s claims, agave "nectar" is not made from the sap of the yucca or agave plant but from the starch of its pineapple-like root bulb[i]. The root is comprised mainly of starch, similar to corn, and a complex carbohydrate called inulin, which is made up of fructose molecules.

The process by which agave starch and inulin are converted into "nectar" is VERY similar to the process by which cornstarch is converted into HFCS1.

The agave starch is converted into fructose-rich syrup using genetically modified enzymes and a chemically intensive process involving caustic acids, clarifiers, and filtration chemicals[ii]. Here is a partial list of the chemicals involved:

*

Activated charcoal
*

Cationic and ionic resins
*

Sulfuric and/or hydrofluoric acid
*

Dicalite
*

Clarimex
*

Inulin enzymes
*

Fructozyme

How natural does this sound?

The result is highly refined fructose syrup, along with some remaining inulin.

Agave syrup comes in two colors: clear or light, and amber. What’s the difference?

Due to poor quality control in Mexican processing plants, some of the syrup gets burnt. Hence, the darker amber color. Of course, this poor quality control is marketed as an "artisan" variation, like amber beer, when in fact it contains higher levels of toxic impurities that arise from the sugar-heating process.

Impurities aside, agave "nectar" is neither safe nor natural with laboratory-generated fructose levels of more than 80 percent!

Is There Really a “Safe” Organic Agave?

Part of the problem leading to the confusion is that there are some natural food companies that are indeed committed to excellence and in providing the best product possible. But let me assure you that in the agave industry, this is the minority of companies.

Nevertheless, these ethical companies seek to provide an outstanding product. There are a few companies who commit to and actually achieve these criteria and actually:

*

Work with the indigenous people,
*

Use organic agave as the raw material, free of pesticides
*

Process it at low temperatures to preserve all the natural enzymes
*

Produce a final agave product that is closer to 70% fructose instead of over 90%
*

Fructose is bonded or conjugated to other sugars and not floating around as “free” fructose, like HFCS, which is far more damaging.

The VAST majority of companies however do not apply these principles and essentially produce a product that is, as this articles states, FAR worse than HFCS.

If you are going to use agave you will certainly want to seek out one of the companies that adhere to the principles above. However you will still need to exert caution in using it.

Just like fruit it is quantity issue. Fructose only becomes a metabolic poison when you consume it in quantities greater than 25 grams a day. If you consume one of the typical agave preparations that is one tablespoon, assuming you consume ZERO additional fructose in your diet, which is VERY unlikely since the average person consumes 70 grams per day.

Even a hundred years ago, long prior to modern day food processing, the average person consumed 15 grams a day.

Listen to YOUR Body

Many people will not be convinced by my arguments and data. They certainly can choose to do that but they are only hurting themselves. Fortunately there is a very simple way to learn if the fructose level you are consuming is safe.

When you consume fructose over 25 grams per day it will very likely increase its metabolic byproduct, uric acid, in your blood. So you can go to your physician and have a simple uric acid level done.

This is not a fasting test and is very inexpensive to do, it’s typically free with many automated chemistry profiles.

If your level is above 5.0 you will want to consider reducing your fructose level until the level drops below 5.0. This will provide you with a valid, objective parameter to let you know if the information I am sharing is correct for you and your family.

Sales are Sweet for Agave Companies and Bad for You and Your Family

Growing consumer resistance to HFCS has been a hole-in-one for the agave industry. Need a healthy alternative to those evil HFS products?

Agave syrup to the rescue!

In case you doubt the influence of marketing in setting trends and consumer buying habits, look at these statistics:[iii]

*

New agave products more than tripled in number between 2003 and 2007, from 56 to 176. Agave syrup is now appearing in products such as energy bars, cereals and organic ice creams.
*

Revenues for the category "other liquid sweeteners," which includes agave, rose to more than $10.3 million in 2007, which was a 50 percent jump from 2006.
*

McCormick & Co., a major food manufacturer, placed agave syrup in its "top 10 flavors" list for 2009.
*

Two of Mexico’s largest agave syrup manufacturers, Iidea and Nekutli, are sending increasingly large shipments of agave syrup to Germany, Japan and New Zealand due to growing global popularity.

Agave is also quickly crossing over from the health food market to mainstream grocery chains, restaurants and taverns, and consumers (especially vegans and raw food enthusiasts) are replacing their honey and maple syrup with bottles of agave after being duped into believing it’s a more healthful alternative.

The Myth of Agave as a "Healthy" Sugar Substitute

It’s important for you and your family’s health to remember that agave syrup is neither healthy nor natural.

As reported by Dr. Ingrid Kohlstadt, a fellow of the American College of Nutrition and an associate faculty member at Johns Hopkins School of Public Health:

"Agave is almost all fructose, a highly processed sugar with great marketing."

Agave syrup is not low calorie -- it has about 16 calories per teaspoon, the same as sucrose (table sugar). The glycemic index is immaterial, once you understand the full extent of the risk this product poses to your health.

The consumption of high amounts of sugar is what is inflating America’s waistline, as well as escalating rates of diabetes, blood pressure and heart disease.

Although overall sugar consumption is definitely something to be concerned about, even more problematic is one type of sugar that wreaks extraordinary havoc on your body: FRUCTOSE.

And if you want fructose, agave products next to pure fructose, have the highest percentage of fructose of any sweeteners on the market, over 50 percent more fructose than high fructose corn syrup.

Why You Need to Understand Why Fructose is so Important

All sugars are not created equal, in spite of what you might have been told.

Glucose is the form of energy your cells were actually designed to run on. Every cell in your body, every bacterium -- and in fact, nearly every living thing on the Earth -- uses glucose for energy.

But as a country, regular cane sugar, or sucrose (50 percent glucose and 50 percent fructose), is no longer the sugar of choice. It’s now fructose.

This happened in the 1970s as a result of technology that made HFCS far less expensive to produce. Believe me, it was NOT done for its health benefits. This was purely an economic decision.

Let me clear up any confusion here, as fructose is the primary sugar in most fruits. It isn’t that fructose is intrinsically evil -- it is just the MASSIVE DOSES you and your family are exposed to that makes it dangerous. Because it is so cheap and makes foods taste so much better, it is added to virtually every processed food.

There are two overall reasons fructose is so damaging:

1.

Your body metabolizes fructose in a much different way than glucose. Fructose is broken down in your liver just like alcohol and produces many of the side effects of chronic alcohol use, right down to the "beer belly"
2.

People are consuming fructose in quantities that are 400-800 percent higher than they were 100 years ago due to its pervasive presence in just about all processed foods

Fructose Turns to Fat and Makes You Fat!

Unlike fructose which is nearly exclusively broken down in your liver and is directly converted to dangerous fats. This is one of the reasons why fructose is the leading cause of obesity. However, only 20 percent of glucose is metabolized in your liver. This is related to the fact that nearly every cell in your body can directly use glucose as a fuel source, so it’s normally "burned up" immediately after consumption.

It is also important to understand that the fructose in fruits and vegetables is not the same fructose molecule you’ll find in synthetic high-fructose corn syrup, which is manufactured in the lab. Naturally occurring fructose comes along with fiber, enzymes, vitamins, minerals, and antioxidants, whereas fructose sweeteners have no nutritional value at all.

Additionally it is actually attached to other sugars and molecules and needs to be broken down before it is absorbed which limits the damage it causes. In HFCS it is a free fructose molecule, just as the glucose. Because these sugars are in their free forms their absorption is radically increased and you actually absorb far more of them had they been in their natural joined state which would cause a higher percentage of the fructose to pass to the intestine unabsorbed.

But the menace of fructose doesn’t stop there.

1.

Fructose also elevates your uric acid levels, which is actually more dangerous than elevated cholesterol levels as it causes chronic, low-level inflammation, which increases your risk of cardiovascular disease, stroke, cancer, arthritis and premature aging.
2.

Fructose also "tricks" your body into gaining weight by fooling your metabolism -- it actually severely impairs your body’s normal appetite-control systems.
3.

Excessive fructose rapidly leads to weight gain and abdominal obesity ("beer belly"), decreased HDL, increased LDL, elevated triglycerides, elevated blood sugar, and high blood pressure -- i.e., classic metabolic syndrome.
4.

Fructose metabolism is very similar to alcohol metabolism, which has a multitude of toxic effects, including NAFLD (non-alcoholic fatty liver disease). Metabolically it’s very similar to drinking alcohol without the buzz.

Remember to RADICALLY Reduce Your Fructose

These biological changes are not seen when humans or animals eat starch (or glucose), suggesting that fructose is a "bad carbohydrate" when consumed in excess of 25 grams per day.

However, it is important to remember that because fructose is so cheap it is added to nearly all processed foods. So even if you are seeking to eliminate it from your diet you will EASILY exceed 25 grams per day because it is "hidden" in so many foods. This is made worse by the deceptive and lax labeling laws which frequently allow gigantic loopholes for agribusiness to include it in the product and not identify it.

Making matters worse, your body easily becomes sensitized to fructose.

Fructose activates its own pathways in your body—those metabolic pathways become "upregulated." In other words, the more fructose you eat, the more effective your body is in absorbing it; and the more you absorb, the more damage you’ll do.

You become "sensitized" to fructosr as time goes by, and more sensitive to its toxic effects as well.

Let me be clear that it isn’t fructose that is the problem -- but excessive fructose. And especially the concentrated amounts of fructose that your body was NEVER designed to process, such as what’s in HFCS and agave syrup.

Agave nectar is EVEN WORSE than HFCS because it’s even higher in fructose than HFCS (80 percent and higher), making it an even worse metabolic menace.

Other Reasons You Should Steer Clear of Agave

1.

Poor Quality Control. There are very few quality controls in place to monitor the production of agave syrup. Nearly all agave sold in the U.S. comes from Mexico. Industry insiders are concerned that agave producers are using lesser, even toxic, agave plants due to a shortage of blue agave.
2.

Pesticides. There are also concerns that some distributors are cutting agave syrup with corn syrup -- how often and to what extent is anyone’s guess. In addition, the FDA has refused shipments of agave syrup due to excessive pesticide residues.
3.

Saponins. Agave is known to contain large amounts of saponins. Saponins are toxic steroid derivatives, capable of disrupting red blood cells and producing diarrhea and vomiting. There is also a possible link between saponins and miscarriage by stimulating blood flow to the uterus, so if you’re pregnant, you should definitely avoid agave products.
4.

Hydroxymethylfurfural (HMF). Some agave syrups contain a contaminant called hydroxymethylfurfural (HMF, also called 5-hydroxymethyl furfural), an organic heat-formed compound that arises in the processing of fructose -- in both agave syrup and HFCS. HMF has potential toxic, mutagenic and carcinogenic effects[iv]. HMF is EXTREMELY toxic to honey bees, which is a problem since commercial beekeepers feed HFCS to the bees to stimulate honey production when field-gathered nectar sources are scarce[v].
5.

Nutrient Void. Agave syrup is not a whole food -- it is fractionated and processed, devoid of the nutrients contained in the original, whole plant.
6.

Enzymes. Agave syrup is not a live food. The natural enzymes are removed to prevent agave syrup from fermenting and turning into tequila in your food pantry or cabinet.
7.

Addictiveness. Agave is, for all intents and purposes, highly concentrated sugar. Sugar and sweeteners wreak havoc on your health and are highly addictive.

What are Acceptable Alternatives to Agave?

If you are craving something sweet, your best bet is to reach for an apple or a pear. And if you give yourself a sugar holiday for even a couple of weeks, you will be amazed at how much those cravings will decrease. But be sure and count the grams of fructose and keep your total fructose from fruit below 15 grams per day as you are sure to consume plenty of "hidden" fructose in the other foods you will be eating.

You can use the table below to help you count your fructose grams.
Fruit Serving Size Grams of Fructose
Limes 1 medium 0
Lemons 1 medium 0.6
Cranberries 1 cup 0.7
Passion fruit 1 medium 0.9
Prune 1 medium 1.2
Apricot 1 medium 1.3
Guava 2 medium 2.2
Date (Deglet Noor style) 1 medium 2.6
Cantaloupe 1/8 of med. melon 2.8
Raspberries 1 cup 3.0
Clementine 1 medium 3.4
Kiwifruit 1 medium 3.4
Blackberries 1 cup 3.5
Star fruit 1 medium 3.6
Cherries, sweet 10 3.8
Strawberries 1 cup 3.8
Cherries, sour 1 cup 4.0
Pineapple 1 slice
(3.5" x .75") 4.0
Grapefruit, pink or red 1/2 medium 4.3

Fruit Serving Size Grams of Fructose
Boysenberries 1 cup 4.6
Tangerine/mandarin orange 1 medium 4.8
Nectarine 1 medium 5.4
Peach 1 medium 5.9
Orange (navel) 1 medium 6.1
Papaya 1/2 medium 6.3
Honeydew 1/8 of med. melon 6.7
Banana 1 medium 7.1
Blueberries 1 cup 7.4
Date (Medjool) 1 medium 7.7
Apple (composite) 1 medium 9.5
Persimmon 1 medium 10.6
Watermelon 1/16 med. melon 11.3
Pear 1 medium 11.8
Raisins 1/4 cup 12.3
Grapes, seedless (green or red) 1 cup 12.4
Mango 1/2 medium 16.2
Apricots, dried 1 cup 16.4
Figs, dried 1 cup 23.0

If you feel you must have a sweetener, here are a few guidelines to follow:

* Avoid ALL artificial sweeteners.
* Avoid agave like the plague.
* Limit sugar of all types as much as possible. You can buy pure glucose (dextrose) as a sweetener for about $1 per pound, which has none of the adverse effects of fructose if used moderately. It is only 70 percent as sweet as sucrose, so you’ll end up using a bit more of it for the same amount of sweetness, making it slightly more expensive than sucrose -- but still well worth it for your health.
* Use raw, organic honey in moderation or avoid it completely as it is 70 percent fructose which is higher than HFCS. However the fructose is not in its free from so that moderates the damage. But each teaspoon of honey has nearly four grams of fructose so you will want to carefully add the total grams of fructose (including fruits) and keep them under 15 grams per day.
* Use regular stevia in moderation, but avoid stevia-based sweeteners like Truvia and PureVia because they have undergone more processing.
* Lo Han is another excellent natural herbal sweetener.
* Exercise can be a very powerful tool to help control fructose in a number of ways. If you are going to consume fructose it is BEST to do so immediately before, during or after INTENSE exercise as your body will tend to use it directly as fuel and not convert it to fat Additionally exercise will increase your insulin receptor sensitivity and help modulate the negative effects of fructose. Lastly exercise will also help to blunt your appetite and control your sweet tooth.

If you have insulin issues, high blood pressure, high cholesterol, diabetes, or if you’re overweight, I suggest you avoid all sweeteners, including stevia, since any sweetener can decrease your insulin sensitivity.

March Getaway - I Heart Cooking

With all the wisdom I have to provide, I simply cannot think of anything else but the weekend getaway. When dating someone working in restaurants (and formerly doing so myself) your weekends typically do not fall on Saturday or Sunday. Instead, in this house, they fall on Tuesday & Wednesday.

Thus, my lover and I are escaping out of LA for a few days and heading up to the Central Coast. Mustard seeds blossoming on the bluffs of Santa Barbara. The fresh breeze of the ocean on your skin. I simply can't wait to absorb it all.

However, I will appreciate one thing before I go. Cooking. Yes. Everything about it. Making my own food with my own ingredients, spices, attention and love is one of the most fulfilling parts of my day. Sure, sometimes and it can seem like another project on the to do list. But at the end of the day, it seems to calm me in a way like no other. It gives me time to reflect. I breath, smell, slow down. It is very soothing. It wasn't always so and is not always the case. I've burned plenty of rice and pans - the clean ups have been dreadful. But for the most part, I've gotten the hang of it. There is just something so much more appreciative and fulfilling about eating home cooked food. Especially when it's your own and made with love.

Off to cook and pack my bags.

In good health,

Rebekah

Who needs spring cleaning anyway?

After much excitement and time consumption. My live-in boyfriend, also known as Paul, and I finally have a washer and dryer in our apartment. Please hold your applause. If you're not a city dweller than you may not have any idea how much this can be taken for granted. But if you are, then YES! Isn't it exciting?!

Well, I haven't been so happy to do laundry in quite some time. And with all the spring cleaning involved. (We basically have been using the laundry room as our garage for the past year and a half... You are wondering how we put it off purchasing a washer and dryer for that long, but somehow we did.) We managed to clear all of our stuff out of the laundry room, sweep, mop, and dust it clean. And not just the laundry room. It sparked the urge to detail other rooms of the house as well. Our place was sparkling by the time our washer and dryer were delivered. It was very gratifying.

Then, I realized that all the stuff we moved out from the "garage"/laundry room, we (temporarily) moved into the office. Which has somewhat compromised my ability to manuever around in there. I couldn't really get to my laptop for 3 days or reach the cord I use to upload my ipod. Suddenly the novelty of "spring cleaning" and 3 days of glorified laundry are wearing off. Not only do I have 5 loads of laundry to fold, but I can't even get through my office without tripping over six inch platform heels, bar stools, dry cleaned duvet covers, and couch pillows that no longer match our newly painted living room. I didn't realize how much work this was going to provoke.

On a lighter note, Friday (when the W&D arrived) I was still feeling very inspired. The cleansing of our apartment, with all the dust blowing into my nostrils, was in turn very inspiring for me to cleanse my body. The feeling of spring in the air. Flowers blooming. Birds singing and bees humming. Allergies are in full affect! It is natural for us to have the desire to cleanse our living spaces, minds and bodies.

So what does cleansing mean to you? Does it mean an extreme, such as a juice fast or a master cleanse? Does it mean solely eating whole foods, nothing processed, for a week? A few days? No alcohol? No caffeine? No dairy? No gluten?

Cleansing can often seem overwhelming when viewed as "I should not have this", or "I cannot have that". We tend to set our standards a little too high... Which in turn sets us up for what we view as "failure".

How about looking at it like this: What "good for you" foods can you ADD into your daily meals this week? Which in turn will help crowd out the stuff you are seeking to limit. Don't look at it as deprivation. Look at it as opportunity. A chance to give your body a break from toxins. To be energized by whole foods: Fruits, vegetable, beans, legumes, greens, grains. Don't think, "What am I not allowed to have?" Instead ask, "What delicious nutritious foods can I ADD in today?"

Good luck! Feel free to share any ideas or things that worked for you.

Check out my website for links to more recipe ideas: fullerhealth.net

Tasty Salad Dressing

Tomato Red Pepper Salad Dressing

Description

This rosy, zesty salad dressing is great on a bed of leafy greens, sliced cucumbers and fresh mozzarella cheese. It is virtually fat free and therefore very low in calories. It also keeps well in the refrigerator for at least a week.

Ingredients

1 small (6 ounce) can of tomato paste
1 whole roasted red pepper or pimento from a jar
2 tablespoons red wine vinegar
2 tablespoons water
1 clove garlic, chopped
1 teaspoon dried basil

Instructions

1. Combine all ingredients in a blender container. Blend until well mixed.

-From Dr. Weil's Integrative Medicine website: http://www.drweil.com/drw/u/RCP00200/tomato-red-pepper-dressing-dr-weil.html

Women's Health Group

You nurture your husband, lover, children, employer and community. Are you focusing on everyone else first? How about some nourishing and caring for yourself as a woman?

Learn how to eat healthy, share & receive recipe ideas, don’t feel like food or lack of it controls you, learn what feeds you, reduce cravings, simply understand your body better, feel balanced and reduce stress. Get support and be surrounded by women with similar interests.

Be apart of Fuller Health: Women’s Health Group


Held and hosted by yours truly:
Rebekah Fuller
Health Counselor in Nutrition

Two Tuesdays a Month: April 13 – August 24
6:30-8 p.m.

Melrose/Fairfax Area
LA, CA 90046

For details please email me: rebekah@fullerhealth.net
Check me out at fullerhealth.net

Genetically Modified Foods - Say No To GMOs

GM Food: A Guide for the Confused

Our thanks to UK campaigner and lecturer Luke Anderson, geneticist Dr Michael Antoniou, and Prof Joe Cummins, Professor Emeritus of Genetics at the University of Western Ontario, for helping us through the maze.

Q: What are genes?

A: Genes are the inherited blueprints for the thousands of proteins that form the building blocks of all life, from bacteria to humans. Proteins make enzymes, which carry out all the bodily processes, like digestion of food, that keep us alive.

Q: What is genetic engineering?

A: Genetic engineering involves taking genes from one species and inserting them into another. For example, genes from an arctic flounder which has "antifreeze" properties may be spliced into a tomato to prevent frost damage.

Q: Is genetic engineering precise?

A: No. It is impossible to guide the insertion of the new gene. This can lead to unpredictable effects. Also, genes do not work in isolation but in highly complex relationships which are not understood. Any change to the DNA at any point will affect it throughout its length in ways scientists cannot predict. The claim by some that they can is both arrogant and untrue.

Q: Isn't GM just an extension of traditional breeding practices?

A: No - GM bears no resemblance to traditional breeding techniques. The government's own Genetic Modification (Contained Use) Regulations admit this when it defines GM as "the altering of the genetic material in that organism in a way that does not occur naturally by mating or natural recombination or both".

Traditional breeding techniques operate within established natural boundaries which allow reproduction to take place only between closely related forms. Thus tomatoes can cross-pollinate with other tomatoes but not soya beans; cows can mate only with cows and not sheep. These genes in their natural groupings have been finely tuned to work harmoniously together by millions of years of evolution. Genetic engineering crosses genes between unrelated species which would never cross-breed in nature.

Q: Could this be dangerous?

A: Potentially, yes. In one case, soya bean engineered with a gene from a brazil nut gave rise to allergic reactions in people sensitive to the nuts. Most genes being introduced into GM plants have never been part of the food supply so we can't know if they are likely to be allergenic.

More seriously, in 1989 there was an outbreak of a new disease in the US, contracted by over 5,000 people and traced back to a batch of L-tryptophan food supplement produced with GM bacteria. Even though it contained less than 0.1 per cent of a highly toxic compound, 37 people died and 1,500 were left with permanent disabilities. More may have died, but the American Centre for Disease Control stopped counting in 1991.

The US government declared that it was not GM that was at fault but a failure in the purification process. However, the company concerned, Showa Denko, admitted that the low-level purification process had been used without ill effect in non-GM batches. Scientists at Showa Denko blame the GM process for producing traces of a potent new toxin. This new toxin had never been found in non-GM versions of the product.

Q: Former UK government Cabinet Enforcer Jack Cunningham said, "Those GM foods on the market are as safe as the equivalent [non-GM] foods." Is he right?

A: Dr Cunningham is talking about the concept of "substantial equivalence". Substantial equivalence is a legal concept invented by the biotech industry. The industry claims that a GM food or food supplement is "substantially equivalent" to, or the same as, the non-GM version and therefore does not require labels or extensive testing.

Regulators have blindly accepted the substantial equivalence doctrine without backing up their belief with independent scientific research.

Showa Denko was not required to test the GM version of L-tryptophan because of the assumption that it would be the same as the non-GM version.

The doctrine of substantial equivalence means that there is nothing in the regulations to prevent another tragedy like the L-tryptophan case from happening again with new GM foods.

Naturally, when it comes to patenting, the rules change. The "substantially equivalent" GM food magically becomes completely different from its non-GM equivalent. It transforms into a unique product which remains the sole property of the patent holder, and woe betide anyone who infringes the patent.

Q: Are GE foods more dangerous to allergy-prone people?

A: The problem with GM foods is their unpredictability. A person may prove unexpectedly allergic to a food he has previously eaten safely. For this reason, people who are hyperallergenic or environmentally sensitive may want to avoid GM foods.

Q: UK Prime Minister Tony Blair said, "There is no GM food that can be sold in this country without going through a very long regulatory process." Does that mean there's nothing to worry about?

A: Health-risk assessment of GM foods compares only a few known components (e.g., certain nutrients, known toxins and allergens) between GM and non-GM equivalent varieties. If things match up then all is assumed to be well. Short-term animal feeding trials are conducted in some cases. All the research is done by the biotech companies themselves. Then government approval committees judge whether they believe that the evidence of safety is convincing.

No evidence from human trials for either toxicity or allergy testing is required. No independent checks of the company's claims are required. The fact that the L-tryptophan tragedy would repeat itself by these criteria highlights the inadequacy of the system.

Geneticist Dr Michael Antoniou says, "At the very least, long-term animal feeding trials followed by tests with human volunteers of the type required for GM drugs should be mandatory."

Prof Joe Cummins, professor emeritus of genetics at the University of Western Ontario, believes there is a cynical agenda behind the lack of proper testing: "The failure to test may provide some protection in the courts against lawsuits by those maimed or crippled by the foods. Most ill effects from food and allergies are not easily quantified until after the disaster. At best, there may be a small but marked increase in autoimmune disease and allergy associated with the foods. At worst, major outbreaks of illness could be observed and will be difficult to trace to the unlabelled foods."

Q: What will the impact of GM crops be on the environment?

A: Last year, 71 percent of all GM crops grown were genetically engineered to be herbicide resistant. A field can now be sprayed with chemicals and everything will die except for the resistant crop. The sales of one of the herbicides being used are predicted to rise by $200 million as a result.

Graham Wynne, Chief Executive of the Royal Society for the Protection of Birds, says: "The ability to clear fields of all weeds using powerful herbicides which can be sprayed onto GM herbicide-resistant crops will result in farmlands devoid of wildlife and will spell disaster for millions of already declining birds and plants."

There are also GM virus-resistant crops. Prof Joe Cummins says: "Probably the greatest threat from genetically altered crops is the insertion of modified virus and insect virus genes into crops - genetic recombination will create virulent new viruses from such constructions. The widely used cauliflower mosaic virus (present in the GM soy and maize currently on supermarket shelves in the UK) is a potentially dangerous gene. It is very similar to the Hepatitis B virus and related to HIV. Modified viruses could cause famine by destroying crops or cause human and animal diseases of tremendous power."

Q: What is genetic pollution?

A: Genes engineered into plants and animals can be transferred to other species. For example, genes from GM oilseed rape, salmon or micro-organisms may move into the gene pools of wild relatives. The introduction of GM organisms into complex ecosystems may bring knock-on effects that we are unable to control.

Q: Which foods are not GM?

A: Presently certified organic foods are the best bet for the anti-GM consumer. However, even with the best intentions, companies attempting to exclude GM ingredients from their products have found contamination from GM crops. De Rit recently had to recall a batch of organic tortilla chips after tests showed that they contained GM maize. The company believes that cross-pollination of crops was to blame. Iceland, the only supermarket chain to try to ban GM ingredients from its own-brand products, recently wrote to its suppliers acknowledging that some GM contamination is unavoidable, because of cross-pollination of crops. The Linda McCartney range of vegetarian meals has also been discovered to be contaminated with GM soya.

Meanwhile, organic farming is under threat from the biotech companies. In the U.S., lawyers from the biotech companies are trying to force the government to require that GM crops can be declared organic. Some U.S. states have succumbed to Monsanto's pressure and banned GM-free labels on food. Monsanto has successfully sued dairy farmers who labelled dairy products as free or Monsanto's genetically engineered bovine growth hormone.

Due to so-called free trade agreements established by the World Trade Organisation, it may become illegal for individual countries to maintain higher organic standards than the U.S. So what happens in the U.S. has a direct knock-on effect on Europe.

Q: Why are genes being patented?

A: Patents give a huge incentive to the biotechnology industry to create new GM organisms. Since most patents last for 17-20 years, the companies are keen to recoup any investment quickly, often at the expense of safety and ethics. There are currently patents approved or pending for over 190 GM animals, including fish, cows, mice and pigs. There are also patents on varieties of seeds and plants, as well as unusual genes and cell lines from indigenous peoples. Scouts are sent around the world to discover genes that may have commercial applications. Over half the world's plant and animal species live in the rainforests of the south and the industry has been quick to draw upon these resources.

The Neem tree, for instance, has been used for thousands of years in India for its antiseptic and insecticidal properties. Following in the well-trodden footsteps of Christopher Columbus, western corporations have filed a number of patents on these attributes.

Q: Are GM crops grown in the UK?

A: There are several hundred "deliberate release sites" in the UK where GM crops are being grown experimentally. In addition, this spring, a number of large-scale GM crop trials will be planted in order to assess their effect on wildlife. The first commercial crops could be planted within a year.

If commercial planting goes ahead, it will be difficult, if not impossible, for organic farming to stay free from contamination due to cross-pollination from GM crops.

Q: Are we eating GM food?

A: GM soya is in about 60 percent of all processed food as vegetable oil, soya flour, lecithin and soya protein. GM maize is in about 50 percent of processed foods as corn, corn starch, cornflour and corn syrup. GM tomato puree is sold in some supermarkets and GM enzymes are used throughout the food processing industry. Government regulations on labelling exclude 95-98 percent of the products containing GM ingredients because they ignore derivatives.

Q: Who is regulating the industry?

A: The lack of political will to scrutinise the industry is clear in this statement from Douglas Hogg: "Some estimates have predicted a £9 billion market by the year 2000. We cannot jeopardise this by over-regulating initiative and enterprise."

US trade representative, Charlene Barshefsky, told EU leaders to expect punitive action through the World Trade Organisation if they allow domestic concerns over biotechnology to interfere with US trade.

Most of the people sitting on supposedly independent government advisory bodies have direct links to biotech companies. Should people whose careers are tied to the development of the technology be trusted to carry out impartial risk assessments?

When she was asked whether she felt that people should be given the choice of whether they eat GM food or not, Janet Bainbridge, chair of the Advisory Committee on Novel Foods and Processes, replied that we should not because "most people don't even know what a gene is." She added: "Sometimes my young son wants to cross the road when it's dangerous. Sometimes you just have to tell people what's best for them."

The European Commission has set up the "European Federation of Biotechnology Task Group on Public Perceptions on Biotechnology" to promote the "public understanding of biotechnology".

EuropaBio, a consortium of all the biotechnology companies with interests in Europe, was taken by surprise at the resistance in Europe and sought the advice of Burson Marsteller, past masters in crisis management. (Previous clients included Exxon after the Exxon Valdez oil spill and Union Carbide after the explosion of their chemical plant in Bhopal.) EuropaBio was advised that "Public issues of environmental and human health risk are communications killing fields for bioindustries in Europe - all the research evidence confirms that the perception of the profit motive fatally undermines industry's credibility on these questions . . ." Marsteller told them to refrain from participating in any public debate and leave it to "those charged with public trust, politicians and regulators, to assure the public that biotech products are safe."

Once released, genetically engineered organisms become part of our ecosystem. Unlike some other forms of pollution which can be contained or which may decrease over time, any mistakes we make now will be passed on to all future generations of life. With governments capitulating to commercial interests, it is up to citizens to respond.

Article from website: http://www.saynotogmos.org/avoiding_gmos.htm

Why does the goal always have to be skinny?

So what the fuss? – Stevie Wonder

In this appearance driven society, it is hard to maintain the perfect image. It is particularly hard for women and their figures. To be a certain size, shape, height, weight, have the right hair color, skin type, be in the right age range, etc. When is it ever enough? And who’s judging this contest anyway?

What about being healthy on the inside?

Do we have to judge and not love each time we look in the mirror?

Have you ever looked at a photograph from a year, 2, 5 or 10 years ago and thought, “Wow, I looked amazing!” Yet at the time, you remember thinking, “I need to be skinnier.” Or perhaps thought your shoulders were too broad or narrow. Or you needed to be more toned. To be taller. Shorter. Have longer hair. Shorter hair. Any hair at all. To be tanner or fairer. So on and so forth.

Why can’t we be content in the now? Better yet, how do we be content in the now? How do we accept and love ourselves in the moment?

This is something I work on with clients in my program. This is also something I work on with myself. Because I too am human and by no means perfect. I make mistakes, eat fried food, think I should look like the models on the fashion magazines and believe it when they tell me I should look a certain way in order to be… To be what? Accepted? Attractive? Successful? Happy? Confident? Healthy? I think NOT.

What about being healthy on the inside? I can’t tell you how many women I hear about dealing with these same or similar struggles on a daily basis. “How come that girl at the bar can come in every night and eat all the pasta in the world and never gain a pound?” “How do I become like that girl?” I’ve thought that same thing before. But what about being healthy on the inside? What about nourishing our bodies instead of judging them? Loving them instead of hating them.

Who is anyone to judge me? Including myself? Who is anyone to judge you? So what the fuss? Why should I feel that my confidence is compromised because I don’t fit the model dress sizing?

I make a choice each day, each meal, with each breath. Sometimes it is a choice that serves me and sometimes it is not. But I know I always feel better when I make the choice to be healthy. Not necessarily the choice that has fewer calories. But the choice that is going to be best serve me. Nourish me.

Listen to your body. It has all the answers. Not the voice in your head but trust that feeling in your body. Believe in yourself. That you are amazing, beautiful, balanced and talented. Because you are! That is the only way you are going to lower down the volume of those negative thoughts that do nothing for you but hold you back from what you want to be. Be healthy on the inside and let it flourish on the outside. By believing and practicing that each day, you’ll flood the white noise away.

Your feedback is so appreciated. Thanks to everyone who responds to my emails. It is so inspiring to me to “hear” your voice and kind words.

If you feel you’d like some support this spring in getting your mind and body to a better place of balance, health, and ease, please hit me up. I’m here to support, help and inspire you to make the best choices for your body.

In GREAT health,

Rebekah

Health Counselor in Nutrition

Fuller Health