8oz                  feta cheese

                        (more or less to taste)

1 cup               roasted pecans or walnuts

1 cup               small orange slices

1 cup               thinly sliced red onions

                        (optional)

4 to 6              handfuls of salad greens

_____________________________________________________________________________

1.     Either roast the beets in the oven or steam them on top of the stove.

2.     To roast the beets, wash and scrub the beets but do not peel them. Bake in the oven as you would a potato at 400^o. They take from 30 minutes to 1 hour depending on their size.

3.     To steam the beets, place washed and scrubbed beets (unpeeled) in a steamer, cover and steam about 25-40 minutes depending on size.   

4.     Beets will be much easier to peel after they have cooked, remember the color will bleed onto your hands and anything else they touch.

5.     Quarter the beets and set aside.

6.     Layer the ingredients on a bed of salad greens, either on a large platter or on separate salad plates.

Many types of vinaigrettes will be tasty on this salad. I like to toss the cooked beets with balsamic vinaigrette:

1 1/2   teaspoons balsamic vinegar

2/3      cup olive oil

           salt and pepper to taste

1.    Combine vinegar with a little salt and pepper in a small bowl. Whisk in oil slowly, tasting for desired consistency.

2.    Add seasonings to taste.

6.    Another option: add 1 teaspoon of Dijon mustard in the beginning with the balsamic vinegar and seasonings then whisk in the oil. The Dijon will give the dressing a thicker consistency.

Other dressings that would work well: orange vinaigrette, walnut oil vinaigrette, or any herbal vinaigrette.

Serves 4

I did some research and sure enough it is possible. I found several websites (see references below) declaring that this is a possible effect of drinking straight beet juice. Now, apparently (and I read this also on a few sites), drinking organic beet juice reduces this effect on the vocal cords. In addition to this, I must add that I did see comments and I agree that we should be careful about any claims that drinking beet juice is harmful. As I will point out, below, there are also wonderful nutritional values to beets.

To minimize side effects, I suggest to combine beet juice with other vegetables, however, I think drinking beet juice straight up is OK, just do it in moderation. Beet juice alone is strong so you will probably not want to drink much. You can also dilute with water and, of course, use organic beets, if available.

Another side effect of beet juice is the juice will turn your urine and stool a reddish color.  This will happen whether combined with other vegetables or alone, so do not be alarmed.

Both the roots and the greens are powerful cleansers and both can be juiced. The greens of beets are high in carotene and minerals, but also high in oxalic acid and should not be eaten in excess. The greens, along with juicing can be used in salads, sautéed or steamed. Beets are very good for you, as a blood tonic they are good for anemia, the heart, and circulation.  They can also alleviate constipation and support liver function.

Some of the valuable vitamins and minerals in beets include:

• Vitamin A
• Sodium
• Calcium
• Chlorine
• Vitamin B₆
• Sulfur
• Iron
• Potassium

When buying beets, it is best to buy them with the greens attached.  However, because the roots store well, finding beets that are loose (without the greens) is also OK. What you do need to look for is beets that are firm and smooth. The beets, themselves, will store for several weeks in the refrigerator.  The greens, however, will only last a few days.

Beets can be roasted, steamed, baked and used raw in salads, and, of course, juiced. When preparing beets, be sure to leave the tail, skin and about an inch of the stem attached. This helps to keep in the valuable juices. Leaving the skin on while cooking makes it much easier to peel. Remember that beets will turn anything they touch a shade of red, including your hands. You may want to wear plastic surgical gloves or some kind of protection.

Beets are one of my favorite foods and they will be available later in the season at the farmers markets, enjoy!

Have you experienced problems with beets or do you have a favorite way of preparing them?  I’d love to hear from you, feel free to share your stories by commenting below.

References:
Madison, Deborah, Vegetarian Cooking for Everyone, Broadway Books, New York,1997, pp. 338

Wood, Rebecca, The Whole Foods encyclopedia, Penguin/Arkana, New York, 1999, pp. 33-34

Raw Beet Juice – A Great Cleanser of the Body! on Health-care.eu
Beet Root Juice  - on AgriculturalProductsindia.com

Handful                           Kale

Handful                           Parsley

1 small                            Beet

1 large or 2 small           Carrots

1-2 slices                        Fresh ginger (about 1 tsp)

1                                     Apple or orange

__________________________________________________

Wash each vegetable and fruit.

Cut each to fit into your juicer.

Combine all together for a tasty, nutritious juice to give you an energy boost for the day.

Roll the kale leaves and parsley tightly in a bunch then send through juicer.

I find it helpful to juice the greens (kale,parsley) first and then the ginger and push through with carrots and beets finish off with the fruit.

• First, you need a good juicer. There are plenty on the market at all different prices, I recommend making an investment to buy a good one.  I use the Champion and it has been well worth the investment. I have had my juicer for several years and it works great!
  • TIP: Look for a juicer that is easy to clean. Cleaning the juicer is probably the most time consuming part of the process, so finding one that is easy to clean will help cut down on your time.
• Start out slowly, work your way into juicing just a few times a week, then every other day and eventually you’ll look forward to doing it daily.
• Depending on the juicer you have, or buy, you may have to cut your vegetables and fruit to fit through the hopper.
• When making fruit drinks, a blender can be used, but a juicer works best for vegetables.
• Use organically grown produce as much as possible. This will provide you with the cleanest and purest juice.
• Make sure to wash all your produce and remove all damaged areas of the fruits and vegetables.
• Go ahead and leave the edible skins on and use all the parts of the produce including stems and leaves. One exception to this is carrot greens (which may contain a toxic substance). However, you will want to remove seeds and pits except for cucumbers, lemons and limes. It is also recommended to remove the skins of grapefruits and oranges, kiwi and papaya.
• Produce that contains little water will not juice well in a juicer. You can still use these fruits and vegetables by placing them in a blender and then combining the mixture with your juice made in the juicer.
• It is recommended to drink the fresh juice immediately to take advantage of all the nutrients. It is best for your digestion to drink slowly, take your time and enjoy it!

The following is a list of vegetables and fruits that I have used for juicing and work well, most of these I juice in combination with each other:

Apples     Bananas    Beets    Beet greens    Broccoli and stems    Cabbage    Carrots    Celery    Chard    Citrus fruits    Collard greens    Cucumber    Dandelion    Fennel    Garlic    Ginger root    Grapes    Greens    Kale    Kiwi    Mango    Mint leaves    Mustard greens    Papaya    Pineapple    Pomegranate    Radishes    Spinach    Watercress    Wheat grass

• Wheat grass is best juiced in a wheat grass juicer. 

The following fruits are best to puree in the blender and then combined with your juice made in juicer: bananas, mango, papaya, and pears.

I find combining different fruits and vegetables together makes for tasty juices. Especially when using green leafy vegetables, they tend to be bitter so I find that combing the greens with other produce is very helpful in the taste.

Try some of the combinations below or experiment and create your own juice.

• Carrot, beets, kale, apple
• Carrots, celery, parsley, kiwi
• Carrots, broccoli, ginger, apple
• Beets, cabbage, cucumber, spinach
• Beet greens, apple, carrots,
• Cabbage, beets, carrots, ginger, apple
• Ginger, kale, parsley, garlic

Recommended Juicing Books

Dr. Jensen’s Juicing Therapy, Dr. Bernard Jensen

Juicing For Life, Cherie Calbom and Maureen Keane

Rawsome, Brigitte Mars

I cook with salmon quite a bit and wanted to share some of my favorite recipes and tips for buying, storing and cooking salmon.

• Some varieties: Wild-Alaskan, Chinook, Sockeye, Coho, Wild King, Atlantic which is typically farm-raised.
• Considered a fatty fish (contains the great omega-3 oils). Fatty fish can tolerate more heat without becoming too dry.
• When buying wild salmon (season May-October), look for the MSC certification seal.
• When buying farm-raised (aquaculture), make sure to ask questions (outlined in my feature article, Sustainable Seafood, so you feel safe when purchasing and eating the salmon.
• Salmon has a distinctive color ranging from light pink to a deep orange-pink to red. Be aware of buying farmed fish that may use harmful coloring practices.
• Store fresh fish in its original wrapper.
• If you are not going to use the fish within 1 to 2 days, wrap in freezer paper making sure it is moisture proof and store in freezer. I do recommend eating fish fresh and not freezing.
• If cooking with frozen fish, thaw in refrigerator, or can be thawed in cold water in an airtight plastic bag, change the water every 30 minutes. Do not refreeze fish.
• Fish cooks very quickly so when salmon is done depends how you like your salmon cooked:
  • Medium - an internal temperature of 135º-140º.
  • Closer to well-done cook up to an internal temperature of 145º.
  • Please note that the salmon will continue to cook once taken off the heat.
  • Salmon does not take very long and you want to avoid over cooking.
    • A good rule of thumb to follow is about 10 minutes for every inch of the fillet. Most salmon fillets are not very thick so normally would not take more then 10 -14 minutes. But start checking at 10 minutes.
    • The fillet should separate into flakes and what this means is that it begins to flake but does not yet fall apart.
    • The flesh has turned from translucent to opaque.
    • It is best, if using salt, to salt once fish is cooking towards the end of cooking, salt will draw out the moisture.

The recipes: I like to keep it simple to enjoy the full, rich flavor of salmon. I typically buy 4oz - 5oz fillets, you may want more. When serving guest, usually a 6oz fillet is good. Restaurants will typically give you 6oz - 8oz fillets.

Parsley Lemon Crusted Salmon

½ bunch fresh parsley

Juice 1 small lemon

Finely chop parsley and mix with lemon. Brush mixture on top of salmon fillet and either cook in a 400º degree oven or on a grill for up to 10 minutes depending on thickness.

Honey Mustard Glazed Salmon

½ cup honey or (agave nectar)

½ cup (or more) dijon

¼ cup olive oil

½ teaspoon tamari

¼ - ½ teaspoon chili powder or some spicy seasoning

Salt to taste, usually ¼ tsp

Mix all ingredients together. Taste and adjust seasonings. I like this to have a little spicy bite to it, so add spicy seasonings, as you like. You may want to reserve some glaze aside for topping the fish when done. This works with salmon cooked on the grill or in the oven. Place the salmon either on the grill or in the oven and cook for a few minutes then brush the glaze on top to coat. Finish cooking. Add the glaze as you are cooking the fish.

 ”Click here to read article on sustainable seafood”.

As a person who eats fish regularly, usually salmon and tilapia, I wanted to learn more about the fish I was buying and consuming. I felt it was important to research the safety and availability of sustainable seafood. I am writing about this subject because when I eat fish I do so with the idea that this is a healthy choice for me, and I want to know that I am not supporting unsafe fishing or farming practices. What I have found out is what a huge, huge subject this is. I’ll focus on:

• The efforts being made to ensure we are consuming a safe product
• Not supporting practices that are harmful, environmentally
• Information available to us, so we can make educated choices

Sustainable seafood is seafood from either fished or farmed sources that can maintain or increase production in the future without jeopardizing the ecosystems from which it was acquired. The sustainable seafood movement has gained momentum as more people become aware about both overfishing and environmentally-destructive fishing methods.

Why is this important?

According to the Monterey Bay Aquarium, fish populations are becoming depleted because of the increase demand. Fish are being caught faster than they can reproduce. Some of the equipment that is used in fishing unintentionally can cause damage to the sea floor habitat and many species depend on this for survival. Some of these practices are harmful to sea turtles, seabirds, mammals and other marine life. This affects the balance of the marine ecosystems.

Farm-raised fish could be our future. I spoke with the seafood department at Whole Foods, here in Boulder. They explained that studies are showing, in about 20 years, we will see up to 50% of our seafood being produced in aquaculture (farmed-raised). As consumers, we can make sure we are buying seafood from fisheries that are managed responsibly.

Questions we need to ask:

• When buying wild caught seafood, what are the methods used?
• Are the methods harmful to other sea life and the environment?
• Is a particular seafood overfished?
• Is the fish MSC certified? (more on MSC below)
• If the fish is farm-raised, where is the fish farmed? What part of the world?
• What are the conditions of the pens the fish are kept in?
• What is in the feed for these fish?
• Cost and taste are, of course, important, as well.

Farmed-Raised Fish

Farm-raised fish is also known as aquaculture or ocean-raised. Is farmed fish safe to eat and is this the answer to the depleting supply of wild fish? Farmed fish are kept in pens that are sometimes overcrowded and therefore do not get much swimming room; this leads to fish that are prone to disease and fed antibiotics. These fish can and will get out of the pens and infect fish in the wild.

Farm-raised salmon, for example, accounts for 90 percent of the salmon sold in this country.[i] Farm-raised salmon typically would have a gray flesh. In an effort to give the fish their salmon color, farmers feed their salmon synthetic versions of the naturally occurring carotenoids that are produced in wild salmon.

I usually buy my seafood at Whole Foods Market and I had the chance to speak to the seafood department regarding farm-raised fish, synthetic carotenoids, and safe practices. There are many fisheries that follow safe practices when farming fish, however, there are many that do not. Whole Foods follows strict guidelines, when buying their salmon. This ensures that the farmers:

• Prohibit antibiotics, hormones, melamine, parasiticides in the feed
• Do not allow harmful or lethal methods to control marine mammal predators
• Provide detailed protocols to prevent escape of farmed fish into the wild
• Comply with 3^rd party audits. Whole Foods visits these salmon farms, as well

Just to note - wild salmon becomes available starting in May and will last usually through October. June-September are the peak months.

Consumer Reports has an interesting article, regarding a project they conducted. They tested groceries and evaluated the honesty of labeling farm-raised fish vs. wild caught. Click here to read the report on ConsumerResports.org.

I learned about The Marine Stewardship Council (MSC), which is an international non-profit organization that runs a certification and eco-labelling program for sustainable seafood. The MSC was developed about 11 years ago. Fisheries that meet the MSC standard for a sustainable fishery can use the blue MSC eco-label. This allows consumers to easily identify sustainable seafood when shopping or dining out. For more information and guidelines from MSC go to their website at: http://www.msc.org/

The MSC looks at three aspects of a fishery:

1. The condition of the fish stock or stocks of the fishery to ensure sustainability
2. Impact of the fishery on the marine ecosystem
3. Compliance of rules and procedures, to maintain a sustainable fishery and to ensure that the impact on the marine environment is minimized

You can obtain a seafood watch pocket guide, advising you on safe fish to buy and which fish to avoid. This pocket guide is free and available from the Monterey Bay Aquarium. They have guides for different parts of the country depending on where you will be purchasing your seafood. Visit http://www.seafoodwatch.org/

Fish farming can be done responsibly, but not all follow safe practices. Monterey Bay Aquarium has a great site that gives so much helpful, detailed information to help us when buying our favorite fish. Whole Foods has information on their site, as well: http://www.wholefoodsmarket.com/values/certified-sustainable.php

Making good choices when buying seafood can help support environmentally responsible fishing and farming, reduce our health risk, and help to protect the fish supply for the future.

I hope this information is a helpful guide to assuring you are eating safe, healthy fish. Please visit the websites I noted in the text, for much more about this subject. Become aware and educated, so we can help make sure the future of seafood is secure.

“Check out the great salmn recipe”.

Mediterranean Tilapia Sauté

2 white fish fillets - preferably tilapia or halibut (pacific)

1-tsp thyme, fresh or dry

½ cup kalamata olives

1-cup artichoke hearts

2 - 4 fresh tomatoes - organic, chopped

2-3 cloves garlic

¼ cup capers or to taste

½ bunch Kale or other green leafy vegetables, chopped

lemon juice

olive oil

salt and pepper to taste

Instructions:

1. Season fish fillets with lemon juice and thyme.

2. Sauté olives, artichokes, and tomatoes in a bit of olive oil, add the garlic, add water if necessary or lemon juice.

3. Add fish fillets to sauté along with the capers. Salt and pepper to taste.

4. As fish is cooking add the green leafy vegetables to the sauté.

5. Cook until fish is done.

Tilapia will only take a few minutes on each side. Cook until the fish flakes apart. Do not overcook.

Halibut will take longer since it is a thicker fish.

Serve over gluten-free pasta, brown rice or on its own.

When you hear that something has been used for over 2000 years as a treatment for liver and gallbladder conditions, it makes you stop for a moment and think about it. 2000 years! I’d say with that kind of recommendation, it has to be worth looking into, at least. After all, how many treatments can hold up to 2000 years of critics trying to debunk its value (leeches anyone?). Milk thistle (silybum marianum) is not only an herbal remedy that can tout the claim to have outlived its critics, it is also a simple and pleasant treatment option.

After 2 centuries, it is still used primarily for the liver and gallbladder, but has other significant benefits as well. I take milk thistle daily and have for going on eight years. Now, that isn’t quite as impressive a length of time, as the centuries old remedy itself, but this natural treatment is something I intend to continue using. That is one of the nice benefits of this herbal remedy, it doesn’t seem to have side-effects, even in extended use. Let’s take a closer look at milk thistle, where it comes from and how it can help you.

Characteristics of the bloom:

• A common weed with a distinctive white marking on its leaves.
• Grows throughout Europe but is naturalized in California and Australia.
• Grows up to five feet with purple flowering heads.
• The seeds are the part of the plant that is dried and used as an herbal medicinal treatment.

Health Benefits:

• Protects the liver from toxins, drugs, and the effects of alcohol.
• Promotes the growth of new liver cells.
• Helps to regulate digestion of fats.
• Helps keep blood sugar stabilized.
• Helps to stabilize cholesterol.

The liver rapidly metabolizes nutrients, xenobiotics (harmful toxins), and wastes that are absorbed via the gut. Milk thistle detoxifies and defends the liver from pollutants by protecting it from an imbalance between the production of free radicals, highly reactive molecules, and the systems ability to handle them before they can cause damage. This is also known as oxidative stress. It does this because it contains an antioxidant that is specific for the liver, silymarin. An important way in which silymarin enhances the detoxification process in the liver is that it actually helps prevent the depletion of glutathione. Glutathione is a powerful antioxidant enzyme, which is a primary liver detoxification nutrient. This is important for those of us with MS (or other ailments/diseases) who are using medications. This is because we need to counterbalance things that (though helpful for some symptoms) can effect liver function and its ability to detoxify properly. Glutathione has been used as a support supplement for MS.

A few health benefits of Glutathione:

• Powerful Antioxidant.
• Glutathione binds toxins and transforms them into a substance that can be removed from the body.
• Helps with weakened immune system.
• Energy booster.
• Anti-aging agent.

Glutathione is found in meat, fish, vegetables and fruits. It is found in walnuts, asparagus and avocados in higher amounts. Packaged foods have shown to be a very poor source of glutathione.

In addition to preventing the depletion of glutathione, milk thistle extract has no known side effects. However, due to its ability to stimulate the liver and gallbladder it may have a mild laxative effect for some. This should only last a few days.

As I stated earlier, I have been taking milk thistle for many years and feel it is a very important part of my daily health routine. The liver is very important to our health and milk thistle is one of the less expensive ways to aid in the health of the liver.

Per Phyliss Balch author of Prescription for Herbal Healing, milk thistle is best used as silymarin gel-caps. It is less effective as teas and tinctures, because milk thistle has poor water solubility. A concentrated capsule or extract form is best.₁ Most supplements of milk thistle do have or should be at least 80% silymarin.

For appropriate dosage of milk thistle or more information please contact me or check with your health care professional.

__________

Footnote:

1. Balch, A. Phyllis, cnc, Prescription for Nutritional Healing, Avery, The Penquin Gruup, New York, pp. 103.

Janeen Goldsmith is a Certified Nutrition Therapist who specializes in working with people who have MS or other autoimmune conditions and who are seeking additional health support along with traditional therapies. Her practice is based on the principle that because everyone is different, each person’s nutrition program should specifically fit his or her lifestyle and preferences. Janeen’s goal is to help people eat better to feel better. She meets with individual clients in person, email and/or by phone. She also shares her knowledge through public speaking and teaching cooking skills to local Colorado residents.

Thank you for reading this article, which is part of Approachable Nutrition’s Get Healthy Newsletter (from Janeen Goldsmith, Nutrition Therapy for Multiple Sclerosis). I value your interest and support. If you are not on the mailing list to receive notification of these feature articles, please sign up here. Also know that I never sell your personal information to any third party. And, it is always easy to unsubscribe from email newsletters or change your email address: you can do that right from the bottom of any newsletter. If you have feedback, suggestions, or questions about my newsletter or practice please send me a private note through my contact form.

One said to the other “Did you know wheat is the worst thing for you to eat? It is so unhealthy.”

My reaction was both alarmed and very interested in hearing this belief. Not knowing what her belief was based on, I realized others might be confused, as well. So it was important to explore this myth to help you make an educated decision for your family and yourself.

As most of you know I have a wheat-free diet for health reasons:

• Inability to properly digest gluten containing grains, wheat contains gluten
• Can aggravate my MS symptoms due to digestive issues
• Very processed grains are void of many important nutrients

Many people eat wheat without any unhealthy reactions. However, due to how wheat has been processed and altered over the years, more and more people are developing wheat sensitivity. Whole grain wheat, containing all three parts for the kernel; germ, endosperm and bran, can have many health benefits such as:

• Good source of complex carbohydrates
• Good source of fiber
• Whole wheat contains many important nutrients

For some, wheat is not a problem at all. For others, it can be the worst thing in the world for them to eat.

However, a good quality whole-wheat grain, I would say, is not the worst thing in the world.

If you are contemplating how sensitive you are to wheat, why don’t we set up a free 1/2 Hour Consultation?

Also, feel free to leave a comment below, telling me what you think the worst thing to eat is and why?

The question: Is MS contagious, can we catch it from someone who has MS?

This is a good question especially coming from someone in Colorado, where the rate of people diagnosed with MS is very high.

The short answer is no.

Multiple Sclerosis is not contagious and MS is not directly inherited, but many studies have shown that there may be a genetic factor involved. People with certain genetic tissue markers are more likely to develop MS than people with other genetic markers. These markers can make someone more susceptible to Multiple Sclerosis.[1]

One statistic I read stated that 80 percent of those affected by MS do not have close relatives with MS.

The cause for Multiple Sclerosis is being researched continually and there are many theories associated with the root cause some which have become important factors that have been associated with the development of MS, these factors may vary from person to person such as:

• Environmental agents - Poor diet and nutrient deficiencies, toxicity
• Genetic
• Viral or bacterial infection
• A dysfunctional immune system
• Stress/Emotional Trauma
• Latitude - The further away a region is from the equator, the higher the reported incidences of MS

The last point, about the distance away from the equator, might be one of the factors related to the high rate of known cases of Multiple Sclerosis in Colorado. However, many people living in the region, along with loved ones known to have MS, have never develop this condition.

There are many factors that could be involved with the development of Multiple Sclerosis, however, through all the research done and evidence collected, one thing has been proven: Multiple Sclerosis is not contagious.