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Foods That Are Good for Your Complexion & Good for You

by Therese Patterson, NC

We all know by now that we need to be using all natural, organic skincare products to take care of our largest organ, our skin.  Our skin is permeable. Every time we apply a skin care product, the chemicals in that potion—good and bad alike—are absorbed into our bodies through our skin.

Additionally, “we are what eat” couldn’t be truer when it comes to your complexion.  Healthy skin happens when we eat good foods, exercise regularly, minimize stress and protect our skin from the harsh environment.  So follow these proven tips to get the glowing skin and beautiful complexion you desire!

1. Water – Water is crucial to achieving a flawless surface! It allows your organs to function more efficiently, as well as remove toxins and waste much faster. Drinking 8 glasses of water per day will get your skin looking plumper, clearer and more hydrated.

2. Essential Fatty Acids- Although foods with the name “fatty” may not sound like they would be good for you, they contain omega-3 and 6, and are found in things such as salmon, trout, walnuts, pumpkin seeds and flax seed. Omega 3 and 6 help fight inflammation and sunburn, which are two major causes of premature aging. They also help your skin cells repair their natural barrier and increase cell production.

3. Eat your greens- Foods like spinach, kale, broccoli and romaine all contain vitamin B, E and C, as well as antioxidants that help fight off free radicals.  The reason we don’t want free radicals running around our bodies unchecked is because these unstable molecules cause damage to cells and tissues.

4. Green Tea- This may be the easiest way to ease into a healthier diet. Green tea is a powerful antioxidant and anti-inflammatory that helps the overall health and appearance of your skin. It also contains polyphenols that strengthen and protect the cell membrane, and help reduce the risk of cancer.

5. Berries for Beauty- Fruits like blackberries, blueberries, strawberries and plums are not only high in antioxidants but they’re proven to repair damage to the skin’s cell membranes. So whether you suffer from acne, sun damage or redness, eating a moderate amount of berries high in antioxidants will help repair your skin and fight off future damage.  Additionally, organic foods have higher levels of antioxidants than their conventional counterparts (about 30 percent higher), says a report by the Organic Center for Education and Promotion.

6. Potato, Tomato- Eating foods with red and orange coloring such as sweet potato, tomato, and carrots boosts your intake of beta-carotene and vitamin C. The body converts beta-carotene into vitamin A which helps overall hydration, collagen production and strengthening skin cells. The production of collagen is important when fighting the aging process as well as acne and scarring.

Try to avoid foods high in fat, sodium, sugar, caffeine, dairy and citric acid as these can cause excessive breakouts, sagging and congestion. Also, eating processed and bleached foods (white flour, white sugar etc.) can have a huge effect on the appearance and clarity of your skin. A good way to find out your “food triggers” is to do an elimination diet. Try cutting out these foods for 14 days; slowly re-introduce them into your diet one at a time and monitor any changes in your skin.

A great way to take the first steps is to begin with a multivitamin.  Introducing a good multivitamin into your routine is going to insure your body receives all the necessary nutrients it needs. Eye, hair, nail, mouth and skin symptoms are among the early outward warning signs of vitamin and mineral deficiencies. Many report feeling healthier, happier and getting sick less often after introducing a multivitamin.  A small change that can yield great results … and improve your complexion to boot!

What to do With Eggplant?

by Therese Patterson, NC

Trying to eat from the rainbow but not sure what to do with eggplant?  Here is a great tasting way to get your “purples” and “reds” – elegant enough to serve your vegetarian friends as well:

Ingredients:

1 medium raw eggplant

2 large egg white(s), lightly beaten

1 1/2 cup(s) homemade marinara (preferably) or pizza sauce

1/3 cup(s) wholewheat bread crumbs

1 tsp Italian seasoning

1/2 tsp dried oregano

1/2 cup(s)Parmesan cheese, shredded (can be made vegan by using almond cheese)

Olive oil or cooking spray to coat casserole dish

Directions:

• Cut eggplant in ¼” slices, lay each slice out and sprinkle with salt (to remove excess water)-leave out for 15 minutes and then pat dry.
• Coat eggplant with egg wash, sprinkle with Italian seasoning and dried oregano and dip in a some wholewheat bread crumbs.
• Roast in oven at 425 for about 25 minutes (turning half way through). Remove from oven.
• Layer roasted eggplant slices in small casserole dish (coated with olive oil). Cover eggplant slices with pizza sauce or marinara (whatever you have on hand) and then a light layer of shredded parmesan. Repeat and alternate layers finishing with cheese on top.
• Bake on 425 for 10-15 minutes Broil on low for about 5 minutes until cheese is melted golden – yummo!

Gluten-Free Chicken Noodle Soup

Ingredients:

• 2 carrots, chopped
• 4 stalks celery, cut in half lengthwise, then chopped
• 1 onion, finely chopped
• 4 cloves garlic, smashed and minced
• 1 teaspoon rosemary, minced
• 2 tablespoons olive oil
• 6 cups organic chicken stock
• 2 organic chicken breasts, cooked and chopped in bite-size pieces
• 1 cup gluten-free noodles

Directions:

1. Heat a saucepan, then add the olive oil. Sautée the carrots, celery stalks, onion, and garlic together, on medium heat. Stir occasionally, making sure they do not burn. When the vegetables start to smell warm and autumnal, and the onion has become translucent, add the rosemary to the mix. Stir and let the flavors mingle.
2. Add the chicken stock and bring the heat to medium-high. Let the stock and vegetables simmer and dance, until the stock has come to a gentle boil. Let it continue to boil for about ten minutes, to roll the flavors in.
3. Add the cooked chicken to the pan and let the soup cook for another five minutes or so. At the end, add the gluten-free noodles. (Beware: don’t put too many in. It’s tempting to think you will need more and more, but you won’t. They puff up and soak up all the liquid, and then you are left with noodles and a few tablespoons of liquid.) Check for a soft bite on the noodles, after about five minutes. Add your favorite salt to the soup, stir, and serve.

Stressed Out?

by Joel Lopez, MD

Hi everyone! A lot of things have happened since I last wrote. Globally, locally, as well as personally. With all the events that are going on around us, one wonders “how can I be safe, stay healthy and vibrant?” I don’t have all the answers but for starters, I would suggest not to worry. Indeed, the popular song, “Don't worry, be happy” is so appropriate for our times.

Anyway, worry, anxiety or “stress” could affect our delicate systems especially our endocrine or hormonal system. In fact, stress is a major cause of chronic ailments or physical/mental health disorders. How does our body cope with stress? It does so primarily through our adrenal glands, a pair of endocrine glands that sit on top of the kidneys. Each adrenal gland is divided into two functionally distinct zones, namely the adrenal cortex (which produces corticosteroids and further classified into mineralocorticoids, glucocorticoids and androgens) and the adrenal medulla (produces the catecholamines).

For today’s discussion, let’s focus on the glucocorticoids (also known as cortisol). Cortisol is normally secreted in a circadian rhythm. Secretion is highest in the morning around 8 am and , followed by a gradual tapering off through the rest of the day, the lowest level being around midnight. Chronic stress typically causes elevation of cortisol initially  until the adrenals get “depleted”, at which point, cortisol levels start declining. Again, it’s all about hormonal balance. Too much or too little of a hormone (or a nutrient or a neurotransmitter, for that matter), could lead to ill health. Therefore, it’s important to keep everything in balance or homeostasis. In Chinese medicine terms, it’s about yin and yang. In future blog entries, I’ll discuss better ways to manage stress.

Three Seed Loaf

Ingredients:

• 2 1/2 cups unbleached white flour
• 1/2 cup cornmeal
• 1 teaspoon salt
• 3/4 oz. fresh yeast
• 1/2 cup lukewarm water
• 1/2 cup soy milk
• 1 tablespoon pumpkin seeds
• 1 tablespoon sesame seeds
• 2 tablespoons sunflower seeds

Directions:

1. Lightly grease a baking sheet. Sift the flours and salt into a large bowl.
2. Cream the yeast with a little of the water in a jug (pitcher). Stir in the remainder of the water and the soy milk. Pour this into the center of the flour and mix to a fairly soft dough.
3. Turn out the dough on to a lightly floured surface and knead for about 5 minutes until smooth and elastic.
4. Place in a lightly oiled bowl, cover with lightly oiled clear film (plastic wrap) and leave to rise, in a warm place, for about 1 hour, or until doubled in size.
5. Turn out the dough on to a lightly floured surface and punch down. Gently knead the pumpkin and sesame seeds into the dough. Shape into a round ball and flatten slightly.
6. Place on the prepared baking sheet, cover with lightly oiled clear film or slide into a large, lightly oiled plastic bag and leave to rise in a warm place again for 45 minutes, or until doubled in size.
7. Meanwhile, preheat the oven to 400 degrees Farenheit. Brush the top of the loaf with water and sprinkle evenly with the sunflower seeds. Bake the loaf for 30-35 minutes, or until it is golden and sounds hollow when tapped on the base. Transfer the loaf to a wire rack to cool completely. 

Welcome the Naked Truth Nutritionist to Community Table

We here at Community Table are excited to welcome Therese Patterson, NC, also known as the Naked Truth Nutritionist as a Featured Blogger on our site. Her knowledge in nutrition and homeopathics will be an excellent addition to our blog.

About Therese Patterson, NC -

My life-changing realization came soon after I had just graduated with my BA degree, was working in management in the corporate world, and realized I was unhappy at my job. I was stressed out and although I was a vegetarian at the time, my energy levels were low and I was completely addicted to caffeine. At the same time, I was passionate about nutrition and would study it on the side. I realized I was out of alignment with my core values and needed to do work that was meaningful to me.

Since 2003, I have co-owned and operated EdibleNature.com which is an organic and natural products online store.  I started writing articles for various online publications, monthly newsletters and also studying homeopathics and learning about the various herbs, supplements and other alternative remedies we offer.  The progression to get Certified as a Nutritionist was a natural one.

I love people, and I want everyone to experience all the joys of a balanced, healthy life. The healthier we are in mind and body, the better this earth will be for all people. We don’t have to be sick, diseased and drugged up on medications that are not really curing our ailments. Prescription drugs do not get to the root cause of disease they simply mask the symptoms, yet millions of people are hooked. As a society, we have become accustomed to popping a pill…but my experience and training has confirmed for me, there is no magic pill.

About NakedTruthNutritionist.com

It seems to me that many people feel that they are not in control of their health, that somehow the health of their body is in the hands of someone else. The fact is we don’t become healthier by going to the doctor more often or by taking more medicine. We become healthy as a result of small choices that we make for ourselves and our families all day long – every day. The vision for the Naked Truth Nutritionist ~ Eat Well, Move Well, Be Well ~ is to provide guidance to enable people to make small changes that all add up to something huge: a healthy, balanced lifestyle.

Everything I offer on my site (resources, articles, products, etc.) are things that I have used, tried, and believe in to this day. I am happy to share any content with you. I just ask that you please mention my name and website with your posting, and drop me an email to let me know.

I’ll be sure to tell you, “Nothing But the Naked Truth”   ~Therese

Super Chia Cereal

Ingredients:

• 1/2 cup chia seeds
• 1/2 cup pumpkin seeds
• 1/2 cup currant or raisins
• 1/2 cup chopped dehydrated apples
• 3 cups of almond milk

Directions:

Place all the ingredients in a mixing bowl and stir well. Wait for 5 to 10 minutes for the dry ingredients to become hydrated and the cereal to thicken. Serve and enjoy.

Serving Suggestion: Top with fresh fruit before serving.

Recipe by Ani Phyo, printed in Ani's Raw Food Essentials.

Robb Dorf's Battle With Baldy

We've enjoyed countless posts from our friend Robb Dorf, CEO of Pure Fit, Inc. But this story may top them all! Read his amazing journey as a participant in the 2011 Herbalife L'Etape du California!

What covered 75.8 miles, climbed over 10,000 vertical feet up Mt. Baldy twice, and pushed, punished, and pummeled 900 amateur cyclists to a level of pain I’m sure we’d all like to forget?  L’Étape du California.

The ride promoters said 1500 riders started.  Why did only 900 finish?  Multiple National Champions were on hand.  Tinker Juarez was right in front of me.  As we rolled through the streets of Claremont, with the cops blocking traffic, I look over and see multiple National Champion, Dave Zabriskie.  Dave “Captain America” Zabriskie!  It was a surreal moment.  All around me are good cyclists.  Not weekend warriors.  Guys like me that take their cycling seriously.  No granny gears to be found.  I could tell most of these guys had no clue what was ahead of them.

To professional cyclists coming to California to compete in our countries premier cycling event, The Amgen Tour of California, (www.amgentourofcalifornia.com) it is stage 7.  To 1500 brave souls, it was a chance in a lifetime.  Ride the same course the professionals will and finish on a mountaintop.  Opportunities like this simply do not come around very often.  I’ll be 43 next month.  How many more of these do I have in me?

L’Étape du California provides serious recreational cyclists the opportunity to ride a complete stage of the Amgen Tour of California – and the most challenging stage of the 2011 race at that. 75.8 miles from the City of Claremont to the Mt Baldy Ski Area. The route is breathtaking in its beauty and difficulty, covering some of the most famous and iconic sections of road in the San Gabriel Mountains: Glendora Mountain Road, Glendora Ridge Road, and the sharp “beyond category” switchbacks up to the Mt Baldy Ski Area.

This blog entry will highlight, the trials, tribulations, and ultimately the race that broke me.  That’s right.  I’ve competed in some seriously challenging events.  A marathon, a 32:42 minute 10K, 100-mile bike rides, and more than a few training sessions that left me tired for days.  It took everything I had to finish this event.  Trust me, I wanted to quit many, many times.  The mountain beat me 2 weeks ago in a training ride.  I’ll explain this in detail later on.  She must have been laughing pretty hard as she took me to a place of pain, and perseverance, I have never come close too.  Why, because in retrospect, I don’t usually race for over 5 hours.  What was supposed to be a social event and unique opportunity for us amateurs to experience a mountain top finish quickly became an opportunity for me to learn something about me.  I do not give up.  If you are going to beat me I am going to make you earn it.  Words cannot describe the pain I was in.  Despite being completely dehydrated, having a serious backache, stomach issues, I simply refused to quit.  Why, because what you are about to read is a summation of the toughest physical and mental challenge of my life.

Farmageddon Trailer

This movie looks amazing! Support your local farmers and demand sustainable, natural food!

 

Farmageddon will be showing in Washington DC, June 17 -23, Los Angeles, June 24 - 30, Santa Barbara, June 23, San Diego, June 28, and NYC Cinema Village (near Union Square), July 8 - 15. E-mail: kristin@farmageddonmovie.com for screening information.

Kale Salad

Ingredients:

• 9 oz. sea kale or curly kale
• 3 tablespoons light olive oil
• 1 teaspoon wholegrain mustard
• 1 tablespoon white wine vinegar
• 1 teaspoon agave syrup
• salt and ground black pepper

Directions:

1. Wash the kale, drain, then trim it and tear into pieces. Cook briefly if needed.
2. Whisk the oil into the mustard in a bowl. When it is blended completely, whisk in the white wine vinegar. It should begin to thicken.
3. Season the mustard dressing to taste with agave syrup, a little salt and plenty of ground black pepper.
4. Toss the sea kale in the dressing and serve immediately.

 

Vegan Pot Pie

Ingredients:

• 1 frozen (2 layer) vegan pie shell 
• 1 to 2 potatoes, chopped
• 3 medium carrots, chopped
• variety of veggies, chopped (green beans, zucchini, mushrooms, etc.)
• 2 to 3 cups vegetable broth
• garlic powder, to taste
• cumin, to taste
• tarragon, to taste
• cornstarch or flour, as needed
• nondairy milk, to taste, optional
• veggie bouillon cubes, to taste, optional
• vegan grated or sliced cheddar to cover pan in 2 layers
• 1 (10-oz.) package frozen spinach, thawed

Directions:

1. Thaw pie shell and try really hard to take one of the two shells out of the tin without breaking it. Cook potatoes, carrots and vegetables until they are about 3/4 cooked. Preheat oven to 400 degrees Farenheit. 
2. To make sauce, heat broth in large kettle. Add spices (whatever you like to make it savory) and lower heat. Slowly add cornstarch or flour until slightly thickened. You can add nondairy milk and use veggie bouillon cubes here. Add sauce to the cooked veggies and stir to coat.
3. Layer 1/2 cheese on bottom of lower crust. Spoon in veggies and sauce, then add spinach on top. Add rest of cheese on top of that, and close it up as best as you can with the top shell. 
4. Bake for about 45 minutes, or until the crust is brown and delicious cheese and juice oozes out. 

Makes 3 to 4 servings.