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You Are What You Eat (ingest, digest,and express)!
My ability to be fully present all day, day in and day out requires of me that I be conscious and intentional about the food I consume. What I eat is guided not by budget but by a few health issues: poor digestion and sore joints. I choose to follow a Gluten Free diet, an Anti-Inflamatory diet and the Diet for Your Blood Type diet (it corresponds to many of my food allergies and sensitivities). I also have a mental health diagnosis of ADD. Over the years I have come to understand ADD as a gift, a different processing system much like a Mac vs. a PC. Both can get to the same solution they just take different paths.
I have personal success addressing my ADD diagnosis via diet and exercise. The most commonly recommended diet for folks (children and adults) with ADD/ADHD is a Gluten Free Diet. I see that furrowed brow. “Why?” you ask. It has to do with digestion. Often ADD/ADHD folk have difficulty digesting what’s taken in either from a leeky gut or food allergies or a combination as is my case. We pass partially digested particles (peptides) through our intestine walls getting some nutrition. We might develop an addiction to particular foods as some of these peptides can have a opioid effect ... slowing us down, feel good sensation. When I was on Ritilan I felt altered, out of sorts. With changes to my diet and exercise I feel like my ole self and able to be at the top of my game. This is a very general, social worker explanation of what is happening chemically.
For a readable and detailed description check out The Kid -Friendly ADHD and Autism Cookbook by Compart and Laake. That said, check with your doctor and therapist before making changes in medication and diet to see if a complete shift or gentle modifications would help out. For me, I am a work in progress ... just like you.
May I suggest the following cook books and websites for your continued education:
  • The A.D.D. Nutrition Solution by Marcia Zimmerman
  • The Feingold Cookbook for Hyperactive Children by Ben Feingold
  • Hyperactive Child by Janet Ash and Dulcie Roberts
A simuilar chemical reaction is also happening for children and adults with Autism. The above reading may be of assistance. Research by the Sustain, the alliance for better food and farming at, and Mental Health Foundation of London, England suggest there are other mental health diagnosis can be treated with diet changes (ie. schizophrenia, depression and Alzheimer's). Their research can be found at In the United States, significant work in the area of Autism and nutrition has been done by Donna Gates' the author of The Body Ecology Diet ( Her program works wonders in addressing systemic yeast infections and intestinal disorders which often dis-arm a person with ADD or Autism.
Another component that makes for better over all health for me is the quality of the food. In Asheville, locally grown conventional and organic produce, beef, chicken, and lamb are favored and abundant year round. Knowing where, the name of the farm where our food comes from is important. An organization which makes it easy to buy local is the Appalachian Sustainable Agriculture Project. Their web site is Their resource for local farmers can be found for free at most local grocery stores.
Considering the bigger picture, national health, you might want to read The End of Overeating by David Kessler. As former director of the Food and Drug Administration, he shares his knowledge of how processed food has been designed to tap into our brains, that part of our brain that becomes addicted to food. Food for thought! More next time ... I’m now reading chapter 3.

Enough talk about food. I've gotten hungry. I made a pot of soup earlier from steamed vegetables (squash, onions, beets, garlic and ginger), the rest of that Thanksgiving leg of lamb from Hickory Nut Gap Farm and a box of Pacific Butternut squash soup! Yum!
Bon Appetite!
Chef for Hire
Options for Your Holiday Feasts
Roast Turkey Breast, Chicken Breast or Pork Loin

Choose your meat.  Place in the center of a glass baking pan.   Then add chunks of crystallized ginger, golden beets, apples, dried cranberry and pears.  Bake according to weight of meat and preferred taste. The chunks create a great moisture bath for the meat and a sauce for potatoes or steamed vegetables.

Favorite Side Dish:

Wild Rice with cranberry and almonds is always a crowd pleaser.
Holiday Eating Tips:
1. Avoid carrot sticks. Anyone who puts carrots on a holiday buffet table  knows nothing of the Christmas spirit.  In fact, if you see carrots, leave immediately.  Go next door, where they're serving rum balls.
2. Drink as much eggnog as you can. And quickly.  It's rare. You can't find  it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going  to turn into an eggnog-alcoholic or something. It's a treat. Enjoy it.  Have one for me. Have two.  It's later than you think. It's Christmas!
3. If something comes with gravy, use it. That's the whole point of gravy.  Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.
4. As for mashed potatoes, always ask  if they're  made with skim milk or  whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an  automatic transmission.
5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other people's food for free. Lots of it. Hello?
6. Under no circumstances should you exercise between now and New Year's.  You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while  carrying a 10-pound plate of food and that vat of eggnog.
7. If you come across something really good at a buffet table,  like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. If you leave them behind, you're never going to see them again.
8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each. Or if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?
9. Did someone mention fruitcake? Granted, it's loaded with the mandatory  celebratory calories, but avoid it at all cost. I mean, have some standards.
10. One final tip: If you don't feel terrible when you leave the party or get up from the  table, you haven't been paying attention. Re-read tips; start over, but hurry, January is just around the corner.
Remember this motto to live by:
"Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, chocolate in one hand, body thoroughly used up, totally worn out and screaming, "WOO HOO, what a ride!"
Jim Woods sent this to me to remind us all to enjoy the holiday season and all it's treats. Jim is the owner of Wild Hare Catering. 400 North Fork Rd. Barnardsville, NC 828-215-1122
When are you planning that Dinner Party?
Let me Help With This Special Offer!
A FREE hour of labor. (Worth $30.00)
BOOK NOW For the Holidays!
What a deal.  This one time offer can be used at your discretion.
Contact Me Today To Reserve Your Date:
Find My Gluten Free Goodies at one of these locations near you:
  • Hickory Nut Gap Farm, Fairview, NC
  • Trout Lilly Natural Grocery Store, Fairview, NC
  • Montford Books, Asheville, NC
  • Black Mountain Farmers Market, Black Mountain, NC
Here's what one happy customer said about Paula's Gluten Free Carrot Cardamon Muffins:

"my husband just loves these... and he is very wary of so-called "healthy" food alternatives. Thank you Harriette, for showing us that gluten free is rich, tasty and can satisfy the picky-est of eaters! Keep baking we love you!"

Please share my newsletter with your family and friends with the "Send to a Friend" link below and you are welcome to share this with your Facebook friends - just click the link provided in the footer!
Happy Eating and Cooking!

Harriette Bugel
Chef for Hire

True Color Cooking, a division of True Color Services, LLC is a Women - Owned business, Member of the Asheville Chamber of Commerce and Fairview Business Association 2009

I promote and use locally grown, organic, ethically produced goods - Hickory Nut Gap and Flying Cloud Farms of Fairview, NC

I am listed in the Appalachian Sustainable Agriculture Project Local Food Guide 2009-2010
Just for FUN!
May I Suggest:
One bit of advice that I always give is buy local. And in most cases this does have to do with the food I buy - But it also includes the other services and products that we all need to live our lives and run our businesses.

This month I'd like to recommend a local Asheville compay, MyNewsletterBuilder, a division of the JBA Network and it is their system I use for creating and sending these newsletters.

They have just launched GENIE, a brand new view as you go email newsletter creation system - it's so easy even I can create well organized and professional newsletters.This one was created by using the new GENIE!

Give them a try - Free for 30 days - and no credit card required! Click here to learn more or the MNB image in the footer of this newsletter. Tell-em "Harriette sent you!"
True Color Cooking • P O Box 258 • Asheville, NC 28802
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