Tracey Eakin
Plant-Based Nutrition Counselor

June 2015


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Chef AJ on Breakfast


Last month, I began to share with you what I learned at the University of California - Davis Integrative Medicine Program's Ultimate Summit for the Plant-Based Enthusiast.  Chef AJ also participated in the Summit and shared with participants her thoughts and ideas on breakfast.

Breakfast does not have to occur the minute we wake up.  She encourages people to eat when they are hungry and stop when they are full.  In other words, to follow your body's cues of true hunger.

Every where in the world, except for the United States, vegetables are a part of breakfast.  Only here does breakfast include flour, sugar, and caffeine.  Perhaps we could learn something from other cultures.

Chef AJ suggests that we eat, not drink, our calories, especially if weight loss is one of our goals.  To understand why this is so, Doug Lisle, PhD and Alan Goldhammer, DC suggest you place the ingredients for your smoothie into your blender, but instead of hitting the blend button, place it in a bowl and try to eat it.  It is unlikely that we would be able as the volume is just too great.  The blender is basically pre-digesting the smoothie ingredients and enabling us to over eat.

In Mexico, breakfast is corn tortillas, beans, steamed vegetables, and some fruit.  In Japan, it is miso soup, rice, and salad.  Neal Barnard, MD shares that in Latin America, breakfast is whole grain toast topped with warmed, rinsed and drained black beans, salsa, and a dollop of Dijon mustard.

Chef AJ suggests wrapping up tofu scramble in a tortilla with warm beans.  Overnight meusli or anytime oats is another great idea.  Mix 1/2 cup of steel-cut or old-fashioned, rolled oats with 1/2 cup water, plant milk, or unsweetened apple juice.  Grate an apple, pear, or banana over it and add some walnuts, ground flax seed, and dried fruit.  It can be eaten cooked or raw as oats are actually already steamed.  Fruit works too as well as leftovers from dinner.

Your creativity is your only limit!

Back by Popular Demand
Michael Greger, MD

Please join Michael Greger, MD as he updates us on the latest nutrition research focused on the prevention and reversal of common diseases.
If you've never heard Dr. Greger speak or watched on of his videos, you are in for a real treat.  He is a charismatic speaker who, by injecting his dry sense of humor, makes the evening not only incredibly informative, but incredibly enjoyable as well.
The event is on Wednesday, July 8 from 7-9 pm in conference room ABCD at St. Clair Hospital.  The cost to attend is $10 each.  1 hour CME credit is offered to medical professionals.
Space is limited so reserve your spot by calling 412-835-6653 by July 3.
I highly recommend his daily videos and blogs.  Sign up on his web site at:

Apple Cranberry Crisp
From The Cancer Project

Makes 8 servings.

2 large, tart apples, peeled and sliced

1/2 cup fresh or frozen cranberries (I use frozen, dark cherries.)

3/4 cup Grape Nuts cereal or any high fiber, whole wheat cereal

3/4 cup rolled oats

1/2 teaspoon cinnamon

1/3 cup brown rice syrup (Sometimes I use agave nectar.)

2/3 cup apple juice

1/4 teaspoon corn starch or arrowroot

Preheat oven to 350 degrees F.

Arrange apple slices in a 9"x9" baking dish, then sprinkle with cranberries.

In a bowl, mix cereal, oats, and cinnamon, then stir in brown rice syrup.  Spread evenly over apples.

In a small bowl or measuring cup, mix apple juice and corn starch or arrowroot, then pour evenly over other ingredients.

Bake for 50 minutes or until apples are tender (I bake it for covered for 40 minutes, then uncovered for 10 minutes, so that the topping crisps, but make sure the topping doesn't burn). 


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Water is Essential
But How Much
Is Enough?
In October of 2013, I reported on Jeff Novick, MS, RD, LD, LN's recommendation.  Click here for that article:
Recently, Dr. Greger delved into the derivation of the commonly held belief that 8 8-ounce glasses is the magical answer to this age old question.
You may be surprised to discover that this accepted truth was the result of a paper published in 1921 in which a researcher measured the amount of water he himself lost in a day as a percentage of his body weight.  That's it.
It is unlikely that any sound scientific studies on the subject will be conducted any time soon as water cannot be patented and as such, funders for such a study are scarce at best.
 So based on the best evidence to date, European authorities, the US Institute of Medicine, and the World Health Organization recommend 8-11 cups per day for women and 10-15 cups for men.  Now this is water from all sources, including that in food and metabolic water, water that our bodies make.  So this translates into a recommendation that women drink between 4 and 7 cups of water per day and men 6 to 11, assuming moderate physical activity and moderate ambeint temperatures.

Forks Over Knives Introduces Online Cooking Course


Last month, I featured cooking tips from Chef Chad Sarno, Vice President, Plant-Based Education at the Rouxbe Online Culinary School.  Well Rouxbe has teamed up with the Forks Over Knives team to bring us a new cooking course designed to teach new cooking techniques, flavors, and styles to make the most of this lifestyle.
Their inaugural course sold out in no time.  Look for future courses and more information at the following link:

Lifestyle WoRx Program

The lifestyle improvement program created by Cynthia West, MD and me focuses on enlightened food choices, increasing activity levels, and better managing stress.

We now accept Highmark, UPMC, Coventry/HealthAmerica/Aetna, Cigna, United Healthcare, and Medicare.

Email or call 724.469.0693 to be placed on the waiting list for the next series of workshops.

I can save you $25 (US customers) or $35 (Canadian customers) off of your shipping expense if you use the following promotional code when ordering either online at or by calling 1.800.848.2649.  I do receive a small commission from Vitamix for every purchase made using my promotional code, but it wouldn't change my recommendation of this product even if I didn't.

Promotional Code: 06-008273
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