Healthy by Nature radio show this week: We talk about summer skin issues with Jack Brown. Dr. Darcy Brunk helps us resolve the effects of summer injuries by using micro-currents. We will even discuss a modern answer to the legendary Rife machine, in this case used for Lyme’s Disease. Finally, The Dirt Doctor Howard Garrett talks about wasps and mud daubers or is it fire ants? Click here to find podcasts, show archives and how to listen nationwide.

Reality Check
Listener Larry from Houston called the show about his acid reflux whereupon Dr. Ingram and I both suggested reducing starches and sugars as a major part of the solution. However, Larry said that because of his extremely fixed income, he thought that high-carb junk food might be his only choice.

My first thought (and it sounds good on paper) is to say that being sick is so costly that healthy food is cheaper at least in the long run. But, I fretted that my pat answer might not be helpful given Larry’s restricted budget. So, I got out of my natural foods bubble and I did some field research in a different world. Boy was I in for a shock!

I used mainstream chain retailers that are everywhere and are at least perceived to be inexpensive. Below is an example of choices for one type of basic meal. My main focus is on carbs and cost, but I looked at protein because of its food value and sodium because some folks do watch that. I did make note fat of content, but because there is not information available on the important factors such as omega-3 to omega-6 ratios and whether or not the fats are damaged, I don’t put that on the breakdowns. Also, although label Facts Panels list the evil Trans fats, that doesn’t mean much because <500 mg per serving can legally be called zero. (There are NO safe levels.)

    McDonalds’ Chicken McNugget 6-piece “Meal” (Includes a Medium French Fry, a Medium Coke and Tangy BBQ sauce). It is all prepared for you, so at least it is easy. The meal as a whole contains:

    17 grams of protein
    133 grams of carbohydrate, (including 16 teaspoons of sugar!)
    6 grams of fiber and
    1,075 grams of sodium
    Cost = $6.27 ($5.79 before tax)

Wal-Mart Option 1 – Rotisserie Chicken, Crinkle Cut Sweet Potato Fries (Alexia Frozen), Bottled Sweet Tea (from a gallon). The only work is heating the fries. This meal contains:

    18 grams of protein
    66 grams of carbohydrate, (including 11 teaspoons of sugar)
    3 grams of fiber and
    954 grams of sodium
    Cost = $1.81 (including tax on the Chicken)

I picked the Sweet Potato Fries because they are a treat but they do have more nutritional value, e.g. lots of beta carotene. We’ve already cut the carbs in half and although it wasn’t the point of the experiment, fat was cut in half and saturated fat was also lower. Rather than spending more, we’ve saved $4.46. If similar choices were made daily, the annual savings would be over $1,600 which would buy a lot of vitamins.

Wal-Mart Option 2 – Roasted Chicken Breast (from bag of frozen breasts), Fresh Broccoli (steamed), Brown Rice, and Home-brewed Unsweetened Tea. Not instant, but easy preparation as you will see below. This meal contains:

    36 grams of protein
    30 grams of carbohydrate, (including 1/2 teaspoon of sugar)
    5 grams of fiber and
    77 grams of sodium
    Cost = $.89 (Nothing is taxed)

So now we have a very low carbohydrate (virtually no sugar) and low sodium meal with some serious nutritional value. Not that it is a big factor, but the fat content is roughly 1/3 of even Option 1. Saturated fat is almost zero and judging from the ingredients, there would be no Trans fats in this option. One could easily afford to flavor these items with the fat of your choice.

Wow! The cost is ½ of WM Option 1. (If you want to cut that in half again, substitute beans for chicken.) Compared to eating the McDonald’s meal daily, Option 2 would save $5.38 or almost $2,000 per year.

As it turns out, healthier food can actually be much less expensive even in the short run! The more people buy healthier options, the more retailers will stock them. It is called voting with your wallet. (Interestingly, Wal-Mart is touted as least expensive, but I saw a number of items like bananas and organic milk that were significantly less expensive at the gourmet store, Central Market. So, just as in label reading, there is no substitute for shopping around.)

I’m not saying that WM Option 2 is the ideal. If possible, it would certainly be better if the chicken was free-range, the broccoli and rice were organic and the tea was green tea. But, you have to start somewhere and at least this is heading in the right direction.

It is a whole new way of thinking for many folks. And a sizeable portion of the population has never been taught even the most rudimentary cooking procedures. That is why I’m providing the following basics that are too unglamorous to ever be seen on the Food Network. Perhaps it might ease the transition to just convert one go-to standard each week and gradually build a repertoire of healthier meals. I’ll admit that one part of the process is to allow the body to recover from its addiction to a diet high in starch and sugar. It will.

“Recipes”
Brown Rice. I start with the rice because, although it is extremely simple to prepare, it does have a longer cooking time and ideally all parts of the meal end up ready to eat at the same time. Follow package instructions or these online directions.

Chicken Breast. Thaw in refrigerator or more quickly in a plastic bag suspended in cool water. Preheat the oven to 375º. Put chicken between layers of waxed paper and pound it (with food hammer or your fist) until all the same thickness so that it cooks evenly. Smear with a store-bought “rub” or the spices you like. Lightly coat with a little oil (I use macadamia which is not budget but healthy and delicious). Place the breast on a little grate or rack in a baking pan (anything that keeps it from boiling in the juices that come out. I saw a rack like the photo below at the dollar store. For easy cleanup, line the pan with foil) and roast for 30 minutes. It should be safely done but still quite juicy.

Broccoli. Wash the broccoli. Drop a steamer basket like the one pictured below (I get them at garage sales or the grocery store) into a sauce pan that has a lid. Fill with an inch or so of water but do not allow it to come above the bottom of the basket. We want to steam the vegetable, not boil the nutrients out of it. When the chicken has only a few minutes to go, put the broccoli in the steamer basket, cover and bring the water to a boil. Turn off the burner and let it sit covered until the broccoli is the desired tenderness but hopefully still green. Season as you like with butter, salt and pepper or even salad dressing. I like a little butter and apple cider vinegar on mine.

What’s up?
Free Demo of Avazzia’s terrific Pain Devices and Ezzilift. Thursday evening July 11 from 5:30 to 7:30. In North Dallas. Click here for details of the event and a GREAT offer.

Last Week
LINK to Archive. Cass Ingram, MD answered calls about his books and oregano oil. Just to kick things off I ask him about the relationship of allergies to fungus. Jane from Waco called later to ask how long she should take oregano oil to treat her yeast overgrowth. Answer: That depends on how long and how bad the overgrowth has been. If all symptoms go away and the diet is not feeding yeasts, then it is okay to stop the oregano…but it is probably better to take the probiotics long term. Dr. Ingram is the author of The Cure is in the Cupboard, The Cure is in the Forest and Supermarket Remedies along with 17 others.

Please help spread the good word-forward this newsletter to friends and family.
My first book : Natural Alternatives to Nexium, Maalox, Tagamet, Prilosec & Other Acid Blockers. Subtitle: What to Use to Relieve Acid Reflux, Heartburn, and Gastric Ailments.

My latest book: Aloe Vera-Modern Science Sheds Light on an Ancient Herbal Remedy

The information contained in this newsletter has not been evaluated by the Food and Drug Administration and is not intended to diagnose, treat, cure or prevent any disease. The contents are for informational purposes only and should not be used as a substitute for professional medical advice.

Copyright 2013 Martie Whittekin, CCN