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Life can get hectic at times, and busy schedules

can make eating healthy hard. Learn how one
busy family plans its meals in advance.

Learn about 36 restaurants that offer

farm-to-table fare and healthy dining options
in the Louisville area.

Two farms, two visions of food and agriculture.

Read about genetically modified food and its
impact on people and the environment.

Page 2

Pages 6-7

Page 12

2K Sunday, May 22, 2016 The Courier-Journal


Biggest impact on your health?




hen you visit a doctor, youre asked about your insurance, medications, medical history and whether
you drink, smoke or exercise. Chances are, you
wont be asked what you eat. Yet medical experts
say what we eat can have the largest impact on our health, cutting our risk of obesity, heart disease, high blood pressure, diabetes, cancer and a host of chronic ailments.
Americans have a big problem,
said Donald Hensrud, medical director
for the Mayo Clinic Healthy Living
Program. Just one in four of us consume the recommended minimum of
five servings per day of fruits and veg-

etables. Meanwhile, people who are

eating this basic amount of produce,
the data shows, achieve an overall 20
percent decrease in total mortality.
It sounds like something your
mother would say, Hensrud said.

Those two statistics show where we

could be if we made some simple
At the Heuser Clinic on River Road
in Louisville, surgeon Louis Heuser
said he founded his preventative medicine practice out of frustration.
I was trained as a sick doctor. Over
the years, I noticed my breast cancer
patients werent dying of breast cancer, Heuser said. They were dying of
diabetes, heart disease and complications of obesity, because of they way
they ate and lived.
In this special section, we offer simple changes you can make to improve
your health. We also share personal stories from people who transformed their
lives when they ate differently and tips
on how to shop for affordable, organic or

whole foods. We explore the controversy

about genetically modified crops, delve
into food sensitivities, and show connections between health and the local food
The conversation about food and
medicine is changing in the Louisville
area. It all adds up to consumers, physicians and restaurateurs taking action in
light of rising health problems that
have their roots in our Western diet
heavy on processed foods and unhealthy restaurant meals.
There are a lot of healthy people
who are really sick and they dont know
it, Heuser said. They dont have to go
down that road.
Jere Downs can be reached at (502)
and Jere Downs on Facebook.



Chef Nancy Russman teaches kids (and their mothers) how to make healthy and tasty lunches. Here, Teara Scott, 12, left, and Niara Snowden, 8, try their hand at making the chef's Kind of a
Cannoli recipe, which uses ricotta cheese, small chocolate chips, vanilla extract and fresh cut strawberries, all served on graham crackers and topped with powdered sugar.

Getting your family to eat right,

feel good easier than you think

Protein (lean meat, fish, eggs and lowfat dairy) builds muscle. Its like the engine in the race car. You need muscle to
burn calories.
Complex carbohydrates (whole
grains, fruits and vegetables) are the
fuel that make your body go.

trates the five food groups

(right) that are the building
blocks for a healthy diet.
Fruit, vegetables, whole
grains, protein and
dairy are the foods you
want when you fill your
plate at every meal.
You can print one
from and stick it on your refrigerator. As you make dinner, pack lunch boxes or grab
food for a snack, continually ask
yourself if you are filling your plate with
the five food groups.
Keep a running total in your head
throughout the day and make up for deficiencies. For instance, did you miss eating a vegetable at breakfast? Then double up at lunch.

An easy visual

Here are some tips

Thanks to the USDAs MyPlate, its super simple to know what makes up a
healthy meal. MyPlate clearly illus-

Breakfast smoothies that include spinach

or other greens are a great way to sneak
veggies into your first meal of the day.


Race cars perform best when the fuel

mixture is just right. Same goes for your
body. If youre filling your own tank with
sugar and fat, your body wont perform
as well as if its running on fruits, vegetables, whole grains, lean meat and fish
and low-fat dairy.
Bottom line, when you eat well you feel
well, and its not hard to make that happen.

Make it simple

Yogurt, whole
grain cereal and
fruit make a great
breakfast parfait.
Let your children pick one new
fruit or vegetable to try
when you grocery shop (to
help them find nutritious
foods they enjoy).
Get your children involved
whenever possible. If your kids
help prepare dinner, even if its something they dont think theyll like, theyll be
more likely to eat and enjoy it.
Be creative and use snack time wisely.
Apple slices with low-fat cheese hits the
fruit and dairy category.
Youll fulfill the grain, protein and fruit
sections when you spread almond butter or
peanut butter on a graham cracker and top
it with mandarin orange slices.
Kids tend to eat more raw vegetables

when ranch dip is available. But the regular

version of the dip is very high in fat. You can
make it yourself with fat-free sour cream
and powdered ranch seasoning (sold in the
salad dressing aisle at most stores).
Make your own flavored drinks. Slice a
lemon, cucumber and add some mint to a
pitcher of water you keep in the refrigerator. Most of us dont drink enough water
so creating your own flavors with fruit and
herbs can be fun as well as delicious and

Healthy, affordable recipes

Looking for more ideas? Family
Friendly Cooking with Chef Nancy Russman and Kirby Adams airs on Metro Television. Youll find a months worth of tasty,
affordable healthy recipes that your family can make. Go to
preview?id=T01343&video=21939, type
FOOD in the search box and it pulls up
all the recipe shows.
Contact Kirby Adams at or (502) 582-4336.


#1: Check out a farmers market

There are 30 of them that sprout in and
around Louisville in springtime. Saturday
mornings bring the Bardstown Road farmers
market and the Douglass Loop farmers market
in the Highlands, as well as the Beargrass
Christian Church market on Shelbyville Road in
the heart of St. Matthews.

Indiana gems abound, like the downtown

New Albany farmers market and another at
the foot of the Big Four bridge in Jeffersonville. Youll find more details on these and
others online at
If you cant get to a farmers market, your
supermarket is doing its best to help. Conven-

tional grocers like Kroger and ValuMarket are

shopping local produce auctions to buy directly from Kentucky and Indiana farmers.
In most instances, supermarkets label this
produce as local. ValuMarket, for example,
sources all of its pumpkins from local farmers
in the fall.


The Courier-Journal Sunday, May 22, 2016 3K




Melinda Hardin rebooted her health by

exercising and changing her diet.


From sugar
addict and
smoker to
whole foods

Stuart Ungar pulls homemade macaroni and cheese from the oven during a Shabbat dinner, which usually includes foods the kids like best.


Meal plan helps family

keep a healthy routine

aiting for a tow

truck to pick up my
sons car, I could
see the convenience store within
walking distance. It was dinner
time, I was hungry, and I thought
for a second about running in for a
quick and unhealthy bite.
But then I remembered the
weekly meal plan my family and I
had made. On that nights menu:
vegetable-and-goat cheese sandwiches on crusty bread. My husband Stu offered to meet me
somewhere and bring them along
after the tow truck arrived. We
ended up eating together at a picnic table at the Jewish Community Center of Louisville.
Poor food choice avoided.
Ours is a very busy family. I cover health for both The CourierJournal and USA TODAY, and juggle a constant stream of shortterm and long-term stories, business trips and ever-changing
deadlines. Stu is a freelance writer
who also heads up a local electric
car group. Weve got a 17-year-old
son, Aaron, with almost-daily lacrosse practices, and a 14-year-old
daughter, Eden, with after-school
art classes and guitar lessons.
We get tired just thinking
about all thats on our metaphorical plates.
For many families, thats a recipe for relying on fast food and
other quick but unhealthy dinners. Our answer to this dilemma
is our weekly meal plan, which is
basically a list of homemade
meals for each day of the week
that allows us to meet our goal of a
kosher, mostly vegetarian diet,
even in the face of unforeseen obstacles such as late-breaking stories or our sons flat tire. For
years, public health experts have
told me the best way to stay well is
to make the healthy choice the
easy choice. A meal plan is one
way to stay on track.
It works like this: On Saturdays, we take an inventory of
what weve got in our pantry and
refrigerator. Those foods become
the initial backbone of our dinner
plan, since we want to first use up
what we have. Then, we brainstorm about what we can make using those ingredients, and make a

Stuart Ungar serves mac and cheese to the family at their Louisville home. The Ungars make a point
to slow down on Fridays and sit together for a Shabbat meal, to welcome the Jewish Sabbath.

shopping list of what we still need

to buy. Stu takes that list to our
neighborhood Kroger, then goes
to the nearby Pauls market for
fresh produce.
We never try to get that ambitious with our meals, because we
know we may not stick with the
plan if it gets too complicated or if
dinners take hours to make. A few
examples of a recent weeks fairly
simple dinners include re-fried
bean wraps and salsa for Sunday,
a veggie stir-fry with brown rice
for Monday, and pasta with sauce
and a side salad for Tuesday.
As much as we can, we try to sit
around the dining room table and
eat together as a family. But thats
not always possible on weekdays
given our ever-changing schedules. Recently, I was working on a
national story about lead in water
in schools that had me working
long hours, and Aaron, a junior at
the Youth Performing Arts
School, had an evening band concert around dinner time. When
such things come up, we adjust.
Perhaps two or three of us will eat
together and the others will have
dinner earlier or later. Because
our dinners are not that complicated (and can be re-heated if necessary), such scheduling issues
dont derail us.

Were modeling something

positive for our children, too.
When I asked Eden, an eighthhelps us
grader at Noe Middle School,
what she thought of our meal plan,
she seemed to have gotten the
organized message: I think it helps us stay
organized even when were busy.
It helps us eat healthier. It helps
me have more energy to do stuff
for school.
While most days are quite fastpaced, our family does manage to
slow down on Fridays, when we
make a point to sit together for a
Shabbat meal, to welcome the
Jewish Sabbath. Eden and Stu
It helps
make and braid a traditional
bread called challah, take out the
us eat
nice glasses and the cloth napkins
healthier. and whip up a slightly-more-complicated and celebratory meal. We
EDEN UNGAR, cook the types of foods the kids
like best. One Friday dinner feaEIGHTH-GRADER AT
NOE MIDDLE SCHOOL tured homemade macaroni and
cheese and salad, plus the challah
and grape juice.
We light Shabbat candles, say
blessings and talk, unwinding after the chaos of the week.
We know that after this day of
rest, the chaos begins again.
Reporter Laura Ungar, who also
covers health for USA TODAY, can
be reached at (502)582-7190 or

I think it


#2: Get the good sweet stuff

Stock your pantry with local sweeteners.
Honey and maple syrup top the list. Local
honey is better for your body, especially to
protect against allergies. Honey imported
from overseas may contain residues from
unsafe drugs, according to the Food & Drug

Both honey and maple syrup at many

retailers are also too often blended with high
fructose corn syrup and other additives. Look
for local producers on the label of these products at produce stands and markets. Locally
produced maple syrup, for example, is the
top-selling product at Rainbow Blossom Natu-

ral Markets. In the sweet and local category,

sorghum syrup is coming back as a pantry
favorite sourced from Amish and Mennonite
producers at fruit stands and independent
retailers like Reynolds Grocery in Clifton (502)
893-8919 and Seeds and Greens Natural
Market in New Albany, Ind., (812) 944-3800.


When Melinda Harden was a 35year-old pharmaceutical sales representative, she was depressed, exhausted and her signature look was
puffy, namely around my eyes,
hands and feet. Every day, she
smoked two packs of Marlboro Lights
and drank six cans of Mountain Dew,
Coca Cola or diet Coke. A two-pound
bag of peanut M&Ms was her weekend snack.
I was well-acquainted with the
sickness side of things, seeing it firsthand in doctors offices. Id see obese
people struggling to get out of waiting
room chairs, she said. I knew I
didnt want to be sick. But I wasnt
sure what it really meant to live well.
When foot surgery landed her on
the couch for 10 weeks in 2000, Hardin cracked open books on health and
food. It took 32 attempts to quit smoking. It took five years to switch from
sugary lattes to black coffee. The vegetarian lifestyle of smoothies, veggie
wraps and nightly spaghetti had its
ups (cheekbones!) and downs (swollen belly). Thats how she learned her
body rejected grain. Hardin switched
from a vegan diet to grass-fed, organic meat while eating farm-raised
whole foods. She earned a masters
degree in holistic wellness and nutrition.
Since 2013, Hardin and her husband have owned Harvest Caf in
Shelbyville, where vegans, vegetarians and meat eaters alike enjoy
whole-foods-based meals. Shes also
discovered the power of supplements, based on the needs of her body
and a gut once overrun by prescription antibiotics and yeast. The mother
of two girls, ages 5 and 7, teaches
wellness and exercise on the side.

Vital statistics
At age 41, I feel like I am 27.
I no longer take two asthma pills
and use a rescue inhaler, and I am a
runner. I drink two glasses of filtered
water when I wake up.
Three days a week, I run a 5:15 a.m.
exercise boot camp where we do up
to 100 burpees, 60 lunge jumps and
100 squats.

How changing food

changed my life
I feel like I keep getting healthier
and younger all the time, Hardin said.
I get time restraints and budgets. I
understand that cooking takes more
than the drive-thru. But I know from
working that you really do either invest in your wellness or in sickness.

To learn more, visit Harvest Coffee & Cafe, 524 Main St., Shelbyville,
call (502) 633-8090 or check out
Jere Downs can be reached at (502)
582-4669, and Jere Downs on Facebook.

4K Sunday, May 22, 2016 The Courier-Journal


KentuckyOne heart patients net positive results when
coupling a mostly plant-based diet with regular exercise

n a nine-week program, 82
heart patients in the KentuckyOne Health Ornish Reversal Program ate mostly
plants, no meat, no fish and
cut added sugar and refined carbohydrates like donuts and white
bread from their diet. They also met
twice a week, exercised an hour a
day and practiced daily stress reduction techniques.
The results?
Their combined weight dropped
an average of 15 pounds while cholesterol levels fell 11 percent. They
also cut depression in half, according to results from five waves of
participants enrolled in the programs first year in Kentucky.
The program, which is covered by
Medicare, Medicaid, Anthem and
Aetna insurance, to name a few insurers, creates a new paradigm of
health care rather than sick care,
said founder Dr. Dean Ornish.
When someone is faced with a
life-threatening condition, it can be
a doorway for transforming their
lives, he said.
The epidemic of obesity, diabetes, high blood pressure, heart disease and increasing cancer rates all
have roots in the Western diet,
which is heavy on meat, sugar and
refined carbohydrates, he said.
It is so easy to be overwhelmed
by all the health crises in our country; what we are learning is they all
intersect about what you eat everyday, Ornish said.


Registered Dietician Megan Montgomery, left, observes KentuckyOne Health patients Vinod Narula, a participant in the Ornish Reversal Program, and
a patient's guest, Mary Lou Romero, as they add food to thier plate for a vegan lunch and lecture.

When you
come face
to face
with your

One mans story

Joey Brown never expected to be
a heart patient. At age 47, he landed
in the hospital for a week with a
flare of abdominal cramps, bleeding and diarrhea in late 2014. He
came close to losing his colon. Back
at work later that fall, Brown found
himself short of breath walking to
the parking lot from the newsroom
at WAVE-3, where he is an online
news producer.
His cardiologist discovered his
main coronary artery was 95 percent
blocked. Shortly before Christmas,
doctors inserted a stent into that ar-

you realize
Polenta, beans, Mexican ratatouille and
fruit salad are on heart-friendly menus.

you have
to make

tery to open up the blood flow.

Brown participated in KentuckyOne Healths Ornish Reversal
Program, and in nine weeks, he
dropped 30 pounds from his 62
frame, bringing his weight down to
205. His last attack of digestive
pain, a condition known as colitis,
was 18 months ago, before he
switched to a mostly plant-based


diet, with limited servings of nonfat

cheese and egg whites.
When you come face to face
with your mortality, you realize you
have to make some changes or you
are going to die, Brown said.
New dinner favorites include taco soup with Boca brand veggie
crumbles instead of ground meat or
vegan sloppy joes.
These are some of the meals KentuckyOne Health patients learn to
cook for less than $6 a day. They include Asian stir fry, tofu veggie
scramble, Cajun beans and rice or enchiladas. Breakfasts are heavy on
oatmeal or heart-healthy cereal like
Grape Nuts or granola with fruit.
There were never any boundaries where food was concerned in
my life, Brown said. If I hadnt
done this, it was a very short time
before I would have dropped dead.
Jere Downs can be reached at 502582-4669, Jere Downs on Facebook or


Reversing health problems

Over nine weeks, heart patients in the
KentuckyOne Health Ornish Reversal
Program transformed their daily diet,
exercise and stress reduction practices to
produce dramatic results.

Before After



3.6 -55%

HDL cholesterol


39.3 -15%

LDL cholesterol


67.6 -14%


132 -13%

Total cholesterol


134.7 119.3 -11%

Weight loss

205.1 190.1





*The Center for Epidemiologic Studies Depression

Scale scores sadness, concentration, fatigue,
agitation, sleep loss and other factors on a scale of
0 to 60. You can take the test at
**BMI or Body Mass Index measures body fat to
determine weight in proportion to height. Adults
with a BMI greater than 24.9 are considered
overweight. A BMI score higher than 30 is considered obese. A high BMI is a risk factor for diabetes,
heart disease, stroke, high blood pressure and
cancer, to name a few. Visit and search
for BMI to calculate your score.

Pasta carbonara


4 to 6 ounces whole grain pasta: penne or

3 cups oat milk (original flavor) suggested
brand: Pacific Foods
1 cup garlic, roasted
2 tablespoons nutritional yeast (found in
natural foods section at many grocers)
2 tablespoons white miso paste (found at
retailers like Trader Joes or Rainbow
2 tablespoons fresh oregano, chopped OR
1 teaspoon dried oregano, hand rubbed
to release flavor
2 teaspoon freshly ground black pepper
2 teaspoons sweet or smoked paprika
1 to 2 tablespoons chipotle peppers in
adobo sauce (found in cans in Mexican
food section at grocers)
1 cup baby green peas, fresh or frozen
2 cups broccoli florets (cut small the size of
a quarter)
2 to 34 cup dried tomatoes sliced (soften in
hot water if needed)
1 tablespoon chives, chopped
Optional - baked tofu or cannellini beans
to add protein
Optional - pinch of salt for taste

To learn more about the Ornish Reversal

program, check out free information sessions
at St. Mary & Elizabeth Hospital, Medical
Center Jewish Northeast and near Jewish
Hospital downtown. Visit or call (502) 210-4520.

Cook pasta. Combine oat milk and chipotle

peppers in a blender. Add garlic, yeast, miso,
oregano, black pepper and paprika and blend
until creamy. Bring mixture to a low simmer
for five minutes, stirring frequently. Add peas,
broccoli, tomatoes, optional protein and
simmer for two to three minutes until
vegetables are cooked through. Thin, if
needed, with extra oat milk or water. Serve
over cooked pasta. Garnish with chives. Serves
four to six.

What is the link between meat,

cancer and heart health?

Ginger lemon spritzer

1 pound ginger root (fresh, plump and
moist. Look for ginger root in most any
produce section)
3 cups water
1 quart water or plain soda water
2 cup ginger juice
2 cup lemon juice, freshly squeezed (microwave 2 lemons for 10 seconds to get
the most juice)
1 teaspoon white stevia powder or another
healthy sweetener like light agave syrup
to taste
To make ginger juice, cut ginger root into
pieces about the size of a cherry and blend
with 3 cups water until mixture is smooth.
Pour this mixture into a sieve over a bowl. If
you dont have a fine mesh sieve, line a bowl
with cheese cloth. Discard pulp. Combine 12
cup of this ginger juice with 1 quart soda
water or still water, lemon juice and
sweetener. Place leftover ginger juice in a
small container to use within a week. You
may also pour into ice cube molds to be
frozen and then placed in a freezer bag for
future use.

Chocolate pudding
3 12-ounce packages of silken tofu, firm
2 cup maple syrup
4 cup water
2 tablespoons white stevia powder
4 teaspoon salt
2 cups unsweetened cocoa powder
3 tablespoons vanilla extract
2 cup fresh raspberries

In a medium-size bowl, push silken tofu

through a sieve to mash it. Whisk in maple
syrup, water, stevia and salt. Gradually fold in
the cocoa powder. When well blended,
transfer mixture into a food processor or
blender until smooth and creamy. Add vanilla
gradually, to taste, because vanilla extracts
vary widely in concentration. Sweetness of
pudding can be increased at this point to
taste. Top pudding with raspberries. Serves
Source: The Ornish Spectrum

Source: The Ornish Spectrum

Source: The Ornish Spectrum

Heart disease is the leading cause of

death in the US. Half of Americans have
at least one major risk factor for heart
disease, including high cholesterol, high
blood pressure, obesity, smoking, poor
diet and diabetes, according to the
Centers for Disease Control.
To help reverse heart disease, the
Ornish Reversal program does not allow
any meat, including chicken. Besides
increasing cholesterol, animal proteins
inhibit the cells that help arteries remain clear.
Processed meats, such as salami, bacon, sausages and hot dogs, are classified as carcinogens by the World
Health Organization. Meats from mammals, like pork, beef and lamb, are
probable carcinogens, based on
conclusions drawn from 800 human
cancer studies.
Meat increases cancer risk, especially
colorectal and stomach cancers, as a
result of carcinogenic chemicals formed
during processing and cooking.
What about fish and chicken for
healthy people? Fish oil is good for the
heart, said Dr. Dean Ornish. Free-range
chicken is also a healthy choice because
it is lower in fat.


#3: Hunt for fresh eggs

Eggs from hens free to peck the ground for
grubs and nip local grasses consistently rank as
the top seller at farmers markets. Besides
appealing to animal rights activists, pastured
eggs crack open to reveal yolks of deepest
yellow rich in beta carotene, biological diversity and outstanding flavor.

The cost is around $5 per dozen, but keep

in mind that most local farmers say they sell
eggs at break-even rates to attract customers.
Budget-conscious consumers can still use $1
per dozen supermarket eggs for baking while
saving the more expensive local eggs for

When you buy eggs from a grocer, look for

pastured and organic on the label. Cage
free means hens can still be crowded indoors
with little access to pasture.
Also, brown eggs are not necessarily better
than white because the color simply reflects
hen breed.


The Courier-Journal Sunday, May 22, 2016 5K




Jenny OBryan started dieting in July

2015 using a program through Norton
Healthcare and lost 100 pounds.

Going from
time bomb
to runner

Armed with knowledge about food and her genetic predisposition to cancer, WAVE-3 television anchor Dawne Gee, right, hasnt eaten ice
cream her favorite indulgence in a year.

Dawne Gee thriving

on vegan, organic eats

t had been a rough day reporting a Louisville murder for WAVE-3 when
Dawne Gee broke down
and wandered into Spinellis late one night.
But Gee was instantly recognized by the woman behind the
counter who knew of her struggle
to eat a vegan diet, with no meat,
fish, eggs or cheese in the face of
kidney cancer, a benign brain tumor, lupus, digestive problems,
arthritis and high blood pressure.
You can go from the dark side
to the light, the server told Gee
as she refused to sell her a slice.
You cant go from the light side
back to the dark.
Gee has shed 37 pounds in the
last year after following her doctors advice to eat vegan.
Chronic digestive problems
are gone, along with the expensive medications that didnt help
But she still lives in the shadow of cancer. In the last 18
months, doctors removed a tumor from her stomach, and a February surgery took out her ovaries -- an operation to complete a
prior hysterectomy and forestall
recurrent breast tumors. Doctors
are watching a new growth in her
throat and three more in her
As a result of her public crusade to adopt food as medicine,
Gee, who is 53, has caught the attention of doctors now studying
her genes. She has been diagnosed with Lynch Syndrome,
an inherited condition that puts
people at a higher risk of cancers
of the digestive and urinary
tracts, kidneys, brain and uterus.
While specialists continue to
study her genes, Gee has added
speaking engagements about her
health battle and new vegan lifestyle to hundreds of public appearances annually.
All the women in my family
get cancer and all the men get
heart attacks, Gee told farmers
and food activists gathered at the
annual convention of the Organic
Association of Kentucky in
March. We are trying to figure
out what to do next.
While Gee may be predisposed
to cancer, there is overwhelming
evidence that her old Western


At her heaviest, Jenny OBryan

weighed 325 pounds, suffered from
high blood pressure, and admits she
ate too much fried food, pasta and
I just felt like my health was a
ticking time bomb, said the 45-yearold learning center administrator
from Louisville.
Then she heard about a medical
weight management program at Norton Healthcare that involves 12 weeks
of appointments with a doctor, dietitian and mental health worker, followed by monitoring designed to help
her eat healthier and exercise more.
It costs $875, isnt covered by insurance, and there is a monthly fee if patients decide to stay past the 12 weeks.

I really feel better

when I eat this way. My
energys better. I dont
hurt in the morning,
OBryan said. Its given
me my health back.

WAVE-3 television anchor Dawne Gee, center, is teased by her granddaughter Addy Gee, 9, as
Dawnes mom Joanna Smith prepares a plate during their weekly Sunday meal.

diet heavy on sugar, processed

foods, meat, butter and cream
contributes to the risk of cancer.
Armed with knowledge about
food and her genetic predisposition to cancer, she hasnt eaten ice
cream her favorite indulgence
in a year.
I dont even remember what
it tastes like, she said. Ive got
these genetic variants. Nobody
can really tell me why I grow tumors. All of that always stays in
the back of my head. I am going to
do everything I can to help.
Breakfast now could be quinoa
with a little bit of honey and an itty bitty baby bit of sugar. Lunch
is often rice with peas, carrots
and corn alongside a salad from a
Mediterranean restaurant. A dinner favorite is vegan macaroni
and cheese, with sauce made
from cashews that emulates the
cheese sauce perfected by the
V-Grits food truck. Frozen fruit
stands in for dessert.
Sleep used to come in fits. Now,
Gee said she goes out like a

They say,
Oh my
God, you
look so
better. I
hear that
800 times
a day.

light. In April, she installed a beehive in her southwest Louisville

backyard, near new garden beds.
I eat organic. I eat vegan. My
eating has totally changed, Gee
said. When cancer comes to
greet you, you start thinking
about things youve never
thought of before.
WAVE-3 viewers stop her in
public, she said, to tell her she
looks good.
They say, Oh my God, you
look so much better, Gee said. I
hear that 800 times a day.
And while she gets her many
tumors scanned by doctors twice
a year, Gee is moving forward
with food as her access to health.
My organic, fresh food is
more expensive, Gee said. But
let me tell you this, with my hospital bills, I could buy another
house. You can pay now or you
can pay later.
Jere Downs can be reached at
(502) 582-4669, and Jere Downs on


#4: Get in the kitchen and plan ahead

You cant buy local food from a drive-thru
window. (Locally produced beer and bourbon
dont count.) What that means is youll be
cooking more from scratch. This is where small
changes in habit make a difference. Meal
planning is the place to start.
Invest part of your Sunday in batch cooking

for the week ahead. Consider too that fresh

produce doesnt last as long in the refrigerator.
If you buy a bunch of carrots, peel, chop
and sort them into sandwich-size plastic bags
to grab for snacks throughout the week.
Toss an apple in your handbag to eat on

the go. Keep packages of peanuts or raisins in

your glovebox.
Acquire a chest freezer from a yard sale or
discount retailer. Save money by stocking up
on frozen vegetables or fruit on sale. Keep a
blender on your counter for quick smoothies
in the morning.

Since starting the program in July,

OBryan has switched to a high-protein, low-carbohydrate diet that involves eating three healthy meals daily plus snacks. On a recent day, she
had a protein shake with almond milk
for breakfast, yogurt and almonds as
a mid-morning snack and grilled
chicken tenders and a salad for lunch.
She planned a mid-afternoon snack of
guacamole and carrots, and lean meat
with vegetables for dinner.
Before she started the program,
she said shed always eat more than I
needed even fruits and vegetables.
Now she eats sensible portions and
goes to the gym regularly. She recently ran a 10K and was excited about
participating in the Kentucky Derby
Festival Mini-Marathon.

Vital statistics
As of mid-March, OBryans doctor had
taken her off one of her blood pressure
medicines after she lost more than 90
pounds, bringing her down to 233
pounds on a 5-foot-7-inch frame.
Her next goal: Getting below 200

How changing
food changed my life
I really feel better when I eat this
way. My energys better. I dont hurt in
the morning, OBryan said. Its given me my health back.

To learn more about the Norton
Healthcare medical weight managment program, go to https://
MedicalWeightManagement.aspx or
call 502-899-6500.
Reporter Laura Ungar can be
reached at (502)582-7190 or

6K Sunday, May 22, 2016 The Courier-Journal


610 Magnolia
610 West Magnolia Ave.
(502) 636-0783 / $$$$

The mission: to serve the

best local produce and
the purest farmed animals for memorable
Asian-inspired prix fixe
menus preserving Kentucky dining traditions at prices
worthy of significant occasions. New executive chef
Kevin Ashworth upholds the vision with founder Ed Lee.


Your guide to 36 restaurants in and around Louisville that offer fresh fare from local farms

The Courier-Journal Sunday, May 22, 2016 7K

Royals Hot
736 E. Market St.
(502) 919-7068 / $$

Fast casual fare easy on

the wallet where diners
savor local ingredients in
scratch-made sides, like
organic, stone-ground pimento cheese grits from MozzaPi ($3).

RYE on Market
Blue Dog
and Cafe
2868 Frankfort Ave.
(502) 899-9800
BlueDogBakery / $$

The pork served on the

ham sandwich ($9) or egg
and bacon brunch pizza ($12) comes from heritage
hogs raised sustainably in Oldham County by the owners of Blue Dog, poised to open Red Hog, a charcuterie
and butcher shop nearby.

hefs at restaurants in and

around Louisville often use Kentucky- or Indiana-grown foods
without mention. At other eateries, youll see farmers enshrined in photographs on the walls. When in doubt, ask

your server or study the menu. Many eateries, even food trucks, proudly list local ingredients as the freshest and highest quality in a dish. As Sarah Fritschner, coordinator of Louisvilles Farm To Table program, says, Who can resist a Kentucky

tomato? That said, here are some restaurants that pay special attention to local food
from local producers or farms. Higher-end
restaurants incorporate pricier local meat,
while affordable local produce appears in
almost every menu here.


Visit Youll find coverage of farm-to-table restaurants, farmers markets, and the
people, businesses and government policies steering Louisvilles sustainable economy. Listen to the Mighty Fine Farm &
Food podcast, which is co-hosted by food writer Jere Downs
and features interviews with local and national figures exploring the links between food, health and agriculture.

1538 Bardstown Road

(502) 473-8560 / $$$

Chef Anthony Lamas

mentors young farmers
delivering to his kitchen
door to serve inspired seafood favorites like Ambrosia
Farm chile broth with shrimp ($15).

3334 Frankfort Ave.

(502) 614-6567 / $$

The extensive toppings

bar at this affordable spot
gives you total control
over whats on your
burger sourced 100 percent from Kentucky bison ($10)
or beef ($9).

311 S. 4th St.
(502) 581-1234
hotel/dining/Sway.html / $$

Bourbons Bistro

When a corporate hotel

chain embraces local
food, it provides real
revenue for farms. Discover whats growing with Farmers Pick vegetables
($18) with Weisenberger grits.

2255 Frankfort Ave.

(502) 894-8838 / $$$

More than 130 bourbons

accompany a seasonal
menu that is bourbon
inspired and locally
sourced. That means
Blackhawk Farms beef in
the Bourbons Burger ($15).

The Exchange
118 West Main,
New Albany, Ind.
(812) 948-6501 / $$

Bristol Bar and

Grille (five

Chef Ian Halls gastropub

rotates local farmers
throughout a seasonal
menu, including Croque
Madam with local ham, egg, prosciutto & Mornay sauce
with fries ($14).

locations* feature local

producers every month)
614 W. Main St.
(502) 582-1995 / $$

The Bristol is a major

supporter of local farms
to a broad public audience. Its latest achievement is a
beehive on the roof of its Bardstown location. Find
the most farms celebrated at the Bristols flagship
spot on West Main downtown. *Prospect location not
on the map.

The Red Yeti

256 Spring St.,
Jeffersonville, Ind.
(812) 288-5788 / $$

Jeffersonvilles downtown revival sparked by

the Big Four bridge attracted this gastropub
where Weisenberger Mills corn, Grateful Greens, Barr
Farms carrots and Miller Farms country ham grace the
shrimp and grits ($18).

The Brown
335 West Broadway
(502) 583-1234 / $$$

Both the historic English

Grille and J. Grahams
cafe pay serious attention
to serving up Kentucky
heritage where possible, including affordable produce
and dairy.

140 North Fourth St.
(502) 568-4239 / $$$

Atop the Galt House,

gorgeous local greens
come from Indiana farmers. Chef Dustin Willett
haunts farmers markets
on weekends to design menus for an eatery ranked
second among revolving restaurants in the U.S.

1076 E. Washington St. (502)
742-8315 $$

Chef Bobby Benjamin is

tight with Kentucky Proud
purveyors just around the
corner like Bourbon Barrel
Foods, Copper & Kings, Creation Gardens and Commonwealth Cure. Heirloom tomatoes hail from Ambrosia
Farms in Shelbyville.

The Table
1800 Portland Ave.
(502) 708-2505 / $


2636 Frankfort Ave.

(502) 895-9400 / $$

The Shramp and Grits

($19) come from organic
corn stone-ground by
MozzaPi in Anchorage.
The Craft House Salad V ($8) features Groganica Farms
lettuce. Those are just a sampling of the seriously crafted, reasonably priced great plates at this gem.

812 E. Market St.
(502) 749-8128 / $$$

Decca chef Annie Pettry

hails from the Foodtopian Society of Asheville, N.C., and brings
those sensibilities to bear.
This spring, Decca presented wild ramp linguine ($16)
and pork Milanese with peas, Parmesan, dill and sumac

983 Goss Ave.
(502) 290-2390 / $$

The menu matches the

season, and meats hail
from independent farmers at this Germantown
joint. The famed Wiesn
Balls fried spatzle has Kennys cheddar ($7).

Ryes website says local

& regional food tastes
better. Try the charcuterie board ($15) or roasted
half chicken with pickled
cactus and fire-roasted cabbage ($28).

a Latin


Crescent Hill
Craft House

900 E. Market St.

(502) 749-6200 / $$$

El Mundo
2345 Frankfort Ave.
(502) 899-9930 / $$

A little burrito shack 20

years ago, El Mundos
menu includes mole
Poblano enchiladas with
ground Kentucky bison

Feast (New
Albany, Ind. and
116 West Main St., New
Albany | (812) 920-0454 / $$

While affordable, pastured, organic local meat

remains scarce for everyday BBQ fans, Feast delivers local sorghum, green
onions and slaw on Pork Cakes ($9).

732 East Market St.
(502) 690-6595 / $$

Rye chef Tyler Morris half

dozen dishes lean local at
this acclaimed new bar,
like Chilly Killy, a local
fried egg on house-made
chips with Mediterranean fixings ($9).

1001 Baxter Ave.
(502) 454-7075 / $$

At the inn behind the

Holy Grale, take your
pimento cheese and
country ham sandwich
($11) on bread from a bun
from Klaus the Pretzel Baker or Blue Dog Bakery bread.

Grind Burger
829 E. Market St.
(502) 851-7333 / $$

The original Grind food

truck stands proudly
outside this restaurants
new location. The goodness of the locally raised,
house-ground burger ($13) hasnt changed.

624 E. Market St.
(502) 384-9090 / $$

If Louisvilles local food

movement has a church,
this is where foodies
come to worship. Founder Ivor Chodkowskis
black beans grow on sustainably farmed land reclaimed
from prior use for soybeans and corn crops grown with

Holy Grale
1034 Bardstown Road
(502) 459-9939 / $$

Hit a local food trio in

Marksbury Farms fried
chicken drumsticks with
Weisenberger grits and
Holden Farms sauteed
greens ($15). Dont leave this church turned into a bar
without peanut butter and jelly for grownups: chicken liver toast ($8).

Le Moo
2300 Lexington Road
(502) 458-8888 / $$$

This top-shelf, world-class

steak destination in Irish
Hill that also celebrates
Kentucky beef and local

Lillys Bistro
1147 Bardstown Road
(502) 451-0447 / / $$$

Decades before local

food gained popularity,
chef Kathy Cary had
relationships with farmers, chops that have
earned her seven James
Beard Foundation nominations. The latest $19 prix fixe
lunch has Stonecross pork, local beets and roasted
banana ice cream.

Mayan Cafe
813 E. Market St.
(502) 654-6949 / $$

Sustainability rules
where chef Bruce Ucan
features authentic Mexican food fashioned
with the freshest ingredients, including wild-caught Kentucky blue snapper
($23) and Yucatec Salbutes, two thick, housemade corn
tortillas topped with whatevers growing now ($8).

Meridian Cafe
112 Meridian Ave.
(502) 897-9703
MeridianCafeLouisville / $$

A breakfast and brunch

spot friendly to vegetarians and vegans in
downtown St. Matthews, the Meridian Cafe also packs Gareys Farm savory meats into specials like Claudias cheese biscuits
and sausage gravy ($8).

316 W. Main St.
(502) 584-6455 / $$

When chef Ed Lee

moved here and became
enchanted with local
sorghum, he threw out
honey. For dinner near Actors Theater, hes serving up
pimento cheese on pork rinds with caviar ($9) or
charred green beans, biscuit & fried chicken ($18).

Monnik Beer
1036 E. Burnett Ave.
(502) 742-6564
Monnikbeer / $$

Bike racks for Germantown fans and devotion

to craft beer dwell alongside servings of authentic food like new Luther burger
with Marksbury Farm beef, local egg & Mornay sauce
between a couple of glazed donuts. Yum.

Proof On Main

Affordable meets local,

meets community revitalization in this nonprofit
eatery realizing the vision
for a pay-what-you-can
lunch in western Louisvilles Portland neighborhood.

636 E. Market St.
(502) 581-8560 / $ to $$$

The fiercely original

Wiltshire empire ($$$)
also has Wiltshire Pantry
bakery ($), new Wiltshire
cafe at the Speed Museum and catering that brings authenticity to every

702 W. Main St.

(502) 217-6360 / $$$

Blackstone Grille

When the owners of a

sustainable bison farm in
Goshen, (Woodland
Farm), run a world-class
restaurant inside Louisvilles premier boutique hotel, the whole upscale menu
must be insanely local.

9521A US 42, Prospect (502)

228-6962 / $$

Ramsis Cafe on
the World
1293 Bardstown Road
(502) 451-0700 / $$

Owners Ramsi and Rhona

Kamars Hope Farm supplies this Highlands hub
that takes all requests
from health-obsessed fans. Try the Wellness Menus
vegan falafel ($13).

(not mapped)

Blackstone uses locally

sourced foods whenever
possible. Add a fried egg
($1.50) to the Blackstone
Cheeseburger ($11) with cheese from the Cook Family
Farm in Princeton and Kennys Kentucky Rose cheese.

Harvest Coffee
& Cafe (not mapped)
524 Main St., Shelbyville, Ky. /
(502) 633-8090
HarvestCoffeeCafe / $$

Small towns across Kentucky are being revitalized by visionaries like

Harvest owner Melinda Hardin, whose pay-what-youcan menu happens every Wednesday.
list compiled by Jere Downs

8K Sunday, May 22, 2016 The Courier-Journal





Lorita Rowlett and her son Elijah have

changed their eating habits since taking a
New Roots food justice class.

Mom goes
from obese
and tired to

Lorita Rowlett was approaching

300 pounds and feeling worn out when
she finally decided enough is
I was just tired all the time, said
Rowlett, a 5-foot-2, 34-year-old special education teacher at Westport
Middle School. I really didnt have
energy to do anything. I didnt like
myself. I definitely had self-esteem
issues. I didnt like the way I looked.
And she knew that she and her son,
Elijah, werent eating right despite
her weight and the fact that she was a
type 2 diabetic.
So, in 2014, the pair began attending food justice classes put on by
the community organization New
Roots to change their ways.
For six weeks, the mother-and-son
duo learned how to incorporate
healthy foods, such as turnips, leeks
and squash, into the family diet.
I do a lot more roasting now, but
Ive also made turnip chips and Ill
season those with like paprika or
maybe a little garlic salt, said Rowlett. We dont do near as much frying
as we used to.
Rowlett, who lives in the Park DuValle neighorhood, also has learned
the value of exercise. As part of the
classes, she and her son, whos now 14,
worked out with a trainer, which
forced Rowlett to push past her insecurities.
I was not an exercise-in-front-ofpeople person ... but I had to, she
said. If that was what it was going to
take to get better and set a better example for my son, then I had to be uncomfortable.
Today, Rowlett is a new woman,
thanks to eating better, exercising
and undergoing bariatric surgery.
Even prior to my bariatric surgery, I
had lost weight, just from changing
the eating habits.
Shes also helping others as a chef
liaison at one of New Roots pop-up
fresh food markets. I can actually
prepare samples of the vegetables
and fruits that theyre selling.

Vital statistics
Rowlett has whittled down to 183
pounds, from a starting weight of 290.
She no longer has to take blood pressure medicine. However, because of a
bad reaction to a medication, Rowlett
has become a type 1 diabetic, which is
the insulin-dependent kind once called
juvenile diabetes.

How changing food

changed my life
When you get to the point of just
being tired of being sick and just not
feeling well, you have to step up. ...
You feel better when youre healthier.
Youre more active. You have more

To learn more about New Roots
and its food justice classes, go to or call (502) 5096770.
Reporter Darla Carter can be
reached at (502) 582-7068 and on Twitter @PrimeDarla.


Local dietician Karen Newton says smart, healthy grocery shopping strategies include shopping the perimeter (the outside aisles where
produce and other products tend to be located). Also, canned beans make for a nutritious and quick way to get quality protein.

Boost your health with

this supermarket strategy

f you want to improve your

eating habits, you may
need to rethink the way you
travel through the grocery
Some nutrition experts recommend concentrating on the
outside aisles of the store because thats where a lot of the
healthier foods, such as fresh
and frozen produce, often are
Typically, what you will find is
the least processed foods around
the outside, said Karen Newton, a
dietitian who works at the University of Louisville.
She emphasizes the concept -

sometimes called shopping the

periphery - on grocery store
tours that students request
through her office, Health Promotion Wellbeing Central.
You fill your cart with the
most nutrient-dense choices
first, said Newton, chatting near
the produce aisle at the Mid City
Mall Valu Market. That way, you
have less and less space for the
less-desirable foods.
Lindsay Bruner, a marketing
director for Whole Foods Market,
said the strategy also has a monetary benefit.
I think shopping the periphery of a grocery store helps save
money, no matter where you
shop, because youre getting
more whole, natural foods rather

I think
of the
helps save

than processed packaged foods,

which generally cost more,
Bruner said in an email.
However, there are things
worth making a side trip to the inner aisles, Newton said. They include beans, soup (canned or
boxed), quinoa, oatmeal and spices.
Consider shopping from bulk
bins, especially if you only need
one to two tablespoons of something rather than an entire package, Bruner said. This is even
more true for our new bulk spices
section where now you can buy
just a pinch of something, so
youre not stuck with an entire expensive spice jar.
Reporter Darla Carter can be
reached at (502) 582-7068 or on
Twitter @PrimeDarla


Soy and sorghum
glazed chicken wings
2 pounds Kentucky Proud chicken wings
2 teaspoons vegetable oil
2 teaspoon salt
2 teaspoon freshly ground black pepper
2 teaspoon Kentucky Proud paprika
4 teaspoon Kentucky Proud cayenne
1 clove Kentucky Proud garlic
4 cup Kentucky Proud soy sauce
4 cup Kentucky Proud sorghum
2 tablespoons Kentucky Proud hot sauce
2 tablespooons Kentucky Proud vinegar
Sliced Kentucky Proud green onions, for
Preheat the oven to 425 degrees. Toss the
wings in a large bowl with oil, salt, pepper,
paprika and cayenne. Spread onto a foil-lined
baking sheet and roast until the skin is crisp
and brown and wings are cooked through,
about 25-30 minutes.
Combine the garlic, soy sauce, sorghum, hot
sauce, and vinegar in a small saucepan. Bring
to a simmer and reduce until thick, about 5
minutes. The mixture should coat the back of
a spoon. Discard the clove of garlic or mash
into the sauce, if desired. Transfer the hot
chicken wings to a large bowl and drizzle
some of the glaze over top, tossing with
tongs to coat. Add more sauce as needed.
Sprinkle with green onions and serve.

Honey glazed carrots

Balsamic green beans

1 pound Kentucky Proud carrots, peeled

and cut on the bias into 14 inch slices
1 tablespoon butter
2 tablespoons honey (we used Pure Raw
Kentucky Honey)
1 teaspoon grated ginger
Juice of 1 orange
Salt and pepper
2 tablespoons minced Kentucky Proud

1 pound Kentucky Proud green beans,

1 tablespoon olive oil
2 Kentucky Proud red onion, sliced
2 cloves of Kentucky Proud garlic, minced
1 pint of Kentucky Proud cherry or grape
tomatoes, halved
2 tablespoons balsamic vinegar
Salt and pepper
Bring a large pot of salted water to a boil and
blanch the green beans until tender crisp,
about 2-3 minutes. Drain immediately and
shock in ice water.
In a large saute pan, heat olive oil and saute
the onion until translucent and lightly
caramelized. Add the garlic and cook until
fragrant. Add the tomatoes to the pan and
cook for 2-3 minutes, until their juices begin
to release and the tomatoes soften. Add the
balsamic vinegar and then the blanched
green beans, tossing to combine. Season with
salt and pepper.

In a shallow, straight-sided saute pan or small

pot, cover the carrot slices in cold water and
bring to a low simmer. Cook until tender crisp
or to your desired doneness. Drain.
Using the same pan, melt butter and honey
together. Add the ginger and orange juice
and heat briefly over low heat to combine
and form a glaze.
Add the carrots back to the pan and stir to
combine. Season with salt and pepper, then
finish with parsley at the last minute.
Source: The Kentucky Proud Kitchen

Source: The Kentucky Proud Kitchen

Source: The Kentucky Proud Kitchen


#5: Sign up for a regular CSA

Also known as Community Supported
Agriculture, a CSA connects consumers and
food producers all season long. In a typical CSA,
you sign up for the season, paying between
$25 and $35 for a weekly produce delivery.
From Barr Farms in Meade County, farmer
Adam Barrs customers pick up weekly shares

at the Douglass Loop Farmers Market in the

Highlands and elsewhere. Rainbow Blossom
Natural Food Markets has a store-brand CSA
where consumers can rank produce to eliminate unwanted food in their box grown by a
Mennonite community in Casey County. The
New Roots Fresh Stop network is expanding to

up to a dozen locations with pickup every two

weeks. Year-round CSAs like Field Day Family
Farm in Hikes Point have also become more
common. Stop by their stall at the Bardstown
Road Farmers Market on Saturdays. To learn
more about CSAs in the Louisville area, check
out Local Harvest at


The Courier-Journal Sunday, May 22, 2016 9K



Food not only tastes better but also

costs less when you buy in season

heres nothing like a juicy peach or crisp apple fresh

from the tree. Eating fruits and vegetables at their
peak of freshness is tastier and easier on your budget.
Not all produce grows year-round, and your favorite
fruits and vegetables are considerably more expensive during
their off-seasons because of traveling and shipping expenses,
which stores pass on to customers.

If youre looking to save, stick to

whats in season, like apples and pears
in the fall and strawberries and grapefruits in the spring. Take it a step further and purchase whats in season in
Kentucky and Southern Indiana and
your produce will have an even shorter
distance to travel from the farm to your
Here is a graphic showing whats in
season by month in our region (growing
seasons and crop availability will vary
to some degree):


Tamara Markwell plans her lunches for

work very carefully, part of her success in
losing weight and dealing with diabetes.

Diet change
saved her
life, saved
her money

The day her doctor told her she had

developed type 2 diabetes, a switch
was flipped for Tamara Markwell.
She immediately went on a diet and
lost 30 pounds.
But within a few months she was
bored eating the same foods and knew
it would be hard to stick to the routine
for the rest of her life.
When you hear diabetes you think
no more sugar but beyond that I really
didnt know how I would maintain a
diet to battle diabetes, says Markwell, 57. That changed when she started working with Maji Koetter-Ali, a
registered dietitian.
Maji taught me to stop thinking
only about sugar and more about carbohydrates and how to regulate
them, Markwell said. Working with
an expert helped Markwell understand how certain foods affect her
body and how small changes would
make a big difference. For instance,
she now eats earlier in her morning,
plans her food intake for the day, eats
healthy snacks at certain times, walks
with co-workers and is fiercely committed to the accountability required
to take control of her health.

I am ... not having to pay

for medicines I didnt want
to take in the first place.

Broccoli pizza

Markwells weight was 230 pounds

when she started working with Koetter-Ali. Today her weight has dropped
to 196 and shes working toward a goal
20 pounds lighter.
As a result of her weight loss,
Markwell has been able to avoid all
medication. She never had to start
taking insulin and her doctor has taken her off blood pressure medication.
I am saving a lot of money by not
having to pay for medicines I didnt
want to take in the first place and all I
had to do was start walking with my
co-workers and change my diet; I feel
very blessed, she says.

Serves 6

Serves 8

5 cups seeded watermelon cubes (34 inch)

3 cups of cubed tomatoes (34 inch)
4 teaspoon salt
1 small red onion, quartered and thinly sliced
4 cup red wine vinegar
2 tablespoons extra virgin olive oil
1 teaspoon black pepper
6 lettuce leaves

112 cups shredded Monterey Jack cheese

1 12-inch whole wheat pizza crust
1 cup chopped broccoli florets
1 medium zucchini, thinly sliced
1 medium onion, sliced into strips
2 medium red bell pepper, cut into strips
1 medium tomato, thinly sliced
2 cloves minced garlic
1 teaspoon dried Italian seasoning
2 tablespoons vegetable oil

Vital statistics

Asian asparagus salad

Watermelon tomato salad

Serves 4

1 pound fresh asparagus

112 tablespoons low sodium soy sauce
2 teaspoons sugar or artificial sweetener
1 tablespoon olive oil
2 teaspoons sesame seeds
Snap off and discard the root ends of the
Wash remaining stalks thoroughly.
Slice stalks into 1 inch lengths on the
Blanch asparagus for 1-3 minutes in boiling
water, until bright green in color.
Cool immediately under cold water and drain.
Combine soy sauce, sugar, olive oil, and sesame
seeds in a small glass bowl. Mix dressing until
sugar is dissolved.
In a gallon zip-seal bag, add asparagus and
dressing. Turn bag to coat asparagus with
dressing and chill in the refrigerator for 15
minutes. Turn bag again and chill for an
additional 15 minutes before serving.

Combine watermelon and tomatoes in a large

bowl. Sprinkle with salt; toss to coat.
Let stand 15 minutes. Stir in onion, vinegar, and
oil. Cover and chill 2 hours.
Serve chilled on lettuce leaves, if desired.
Sprinkle with cracked black pepper to taste.
Source: UK Cooperative Extension via the Kentucky
Proud program

Sprinkle half of the cheese evenly over crust; set

Saut vegetables, garlic and Italian seasoning in
hot oil 3-5 minutes or until vegetables are
Spoon vegetables evenly over pizza crust.
Top with remaining cheese.
Bake at 450 degrees 5 minutes or until cheese
Source: UK Cooperative Extension via the Kentucky
Proud program

Source: UK Cooperative Extension via the Kentucky

Proud program


#6: Get local food delivered to your door

Family-owned Green Bean Delivery drops
an insulated bin chock full of farmer- and
artisan-produced food on your doorstep for a
minimum $35 per week. You choose whats in
your bin from thousands of local, organic and
natural offerings. Unlike the CSA model,
Green Bean also delivers goodies like fresh

bread from Blue Dog Bakery, wild-caught fish

and and locally produced cheese. To find out
more, check out or
call (502) 587-8998.
Some CSA farmers also offer home delivery.
Farmer Tehran Jewell, of A Taste of Jewell
delivers a customizable box of farm fresh meat

and produce to homes for about $30 a week.

Consumers can pay $800 up front or in installments. For more information, call Jewell at
(270) 392-1399.
At, explore home delivery
service. Shop online and have groceries delivered for a $13 fee at five local ValuMarkets.

Markwells weight has dropped to 196

pounds from 260 pounds.
Her blood sugar is under control without any medication.

How changing
food changed my life
When I heard the word diabetes I
was scared to death. Fear is a great
motivator. I know so many people at
my church that are diabetic or pre-diabetic, and I hope that I can motivate
them and others to do what needs to
be done before they have to go on medication.

Dietitian Maji Koetter-Ali works at
Norton Weight Management Center,
1000 Dupont Road. Contact her at
(502) 899-6677.
Contact Kirby Adams at kadams@

10K Sunday, May 22, 2016 The Courier-Journal


Kicking your sugar addiction offers numerous health benefits

o start his day at Garden

Gate Market & Deli, owner Dale Metz used to
snatch four Kizito cookies off the counter, consequently eating a half cup of sugar
for breakfast.
That meal alone blew out new
sugar limits set this year by the
USDA in its Dietary Guidelines for
A typical adult male like Metz
should eat no more than 3 tablespoons of sugar all day, or about 10
percent of total calories of added
sweetener besides what is naturally
present in fruit, vegetables and
Since dropping nearly all sugar
and processed foods from his diet
last December, Metz has shed 43
pounds off his 6-foot frame and
gone from a 40-inch waist to a size
Sugary sweets and processed
foods were my buddy, Metz, 51,
said. Now Ive learned youve got
to put it over there and respect it.
You got to put it in a box, like a
Like Metz, more Americans demonize sugar ahead of their old
nemesis: fat.
In the wake of the federal governments first guidelines on added
sugar, a Reuters poll found 58 percent of Americans reported they
have tried to limit sugar in their diets in the last month. That made reducing sugar a more urgent priority
than limiting daily calories (50 percent), reducing salt (48 percent) or
watching fat (46 percent).
The concern comes as we consume more of the white stuff than
ever, grabbing sugary snacks for
quick energy, sipping on soft drinks
or eating sweeteners added by manufacturers into bake mixes, sauces,
canned goods, chips and breads.
Those sweeteners hide behind
names like high fructose corn syrup, glucose and dextrose.
In 2014, Americans consumed 53
percent more added sugar annually
than in 1966, according to the USDA.
All that sugar is making us sick
and is considered one of the prime
drivers behind the increasing epidemic of obesity, diabetes and heart
disease, said Dr. Deborah Ballard,
an integrative medicine physician
with KentuckyOne Health Primary
Louisville physician and fitness
expert Louis Heuser said cutting
the added sugar is among the first
advice he gives to some 4,000 patients annually at the Heuser Clinic
on River Road.
The low-hanging fruit right now
in Louisville is sugar and cigarettes, Heuser said. Ive got patients in their 20s who are well on
their way to diabetes.
Metzs wake-up call began four
years ago, when an attack of gout
swelled up his left foot like a grapefruit. Since too much meat and
added sugars can cause this inflammation, Metz followed his doctors
advice to give up pork, a prime culprit. But then he noticed that swelling and tingling in his fingers continued as he drank his daily gallon of
homemade sweet tea and sampled
homemade jam cake, lemon bars
and banana bread for sale next to
his cash register.
Now for breakfast, Metz drizzles
local honey on a banana. To satisfy
his sweet tooth, Metz snacks on watermelon or grapes. Instead of pizza
for lunch followed by a chess bar,
Metz wraps an ounce of preservative-free chicken in a low-calorie
wrap with lettuce, tomato and a dab
of honey mustard.
Sugar ... tells you all the time,
You want it. You want it. You want
it, Metz said. Sugar is a drug.
We get addicted to sugar because
we crave the rush of energy it provides, Ballard said. After we snarf
down a piece of cake or a brownie,
the pancreas strains to pump out
enough insulin to break down all

How much is safe?

Men should eat no more than three tablespoons
of added sugar per day, and women no more
than two tablespoons, according to the American
Heart Association. Hint: a packet of sugar contains one teaspoon of sugar, one half cup equals 8

How to slash sugar

Eliminate soft drinks and sports drinks. Just
one of these liquid candy drinks a day was
associated with a 60 percent increased risk of
childhood obesity, according to one study. Drink
water or unsweetened tea instead.
Use caution when drinking diet soda and
eating artificial sweeteners. Research suggests
that Splenda, Equal, SweetN Low and other
sugar substitutes trick our bodies into craving
more of the real thing.
Read labels carefully. Manufacturers sneak
sugar into salad dressing, juice, spaghetti sauce,
yogurt, bread and juice. Spend a few minutes
studying labels at the store. Ingredients are
ranked by quantity in the food, from highest to
lowest amounts. If sweetener is in the first three
ingredients, you might want to skip that product.
Look for whole foods you recognize in the ingredients list. Four grams of sugar is the equivalent
of one teaspoon.
Crack the code. Manufacturers disguise sugar
as corn sweetener, corn syrup, cane juice, dextrin,
dextrose, fructose, fruit juice concentrate, glucose, lactose, maltodextrin, maltose, rice syrup,
sucrose, xylose, syrup and other names, according
to Consumer Reports.


Dale Metz, owner of Garden Gate Fruit Market & Deli, went from a size 40 waist to
a size 34 and fits into the suit he wore upon graduation from college. His secret?
Metz followed medical advice to eliminate sugar and processed foods from his diet.

that sugar. The liver exerts itself to

metabolize all that fructose and
convert it into fat. Within an hour of
being consumed, sugar also dramatically increases inflammation
throughout the body, especially in
our cardiovascular system, she
said. While our body suffers those
consequences, it receives no nutrients from the added sugars.
The energy rush plummets,
along with blood sugar levels, about
an hour after eating a candy bar,
consuming ice cream or drinking a
tall glass of orange juice, Heuser
said, causing more cravings.
Sugar is pretty toxic, Ballard
said. The more fat you have, the
more disturbed your metabolism
Instead of relying on empty calo-

ries for energy followed by a plunge

in mood when his blood sugar levels
dropped, Metz says he feels better
and his palate explodes with flavor
from grilled vegetables, like his favorite yellow squash drizzled with
olive oil and herbs.
When not working at his market
on Breckenridge Lane at Bardstown Road, he walks 5 miles every
other day on the treadmill.
Instead of reaching for sweet
tea, what he lovingly calls the
house wine of the South, Metz
drinks water all day.
I have more control over my
mind and my emotions, Metz said.
Jere Downs can be reached at (502)
582-4669, and Jere Downs on Facebook.


#7: Grow it yourself, get your kids involved

The best way to introduce children to local
food is to help them discover the thrill of
growing and eating their own food.
Even a window box can be an exciting
adventure for the family. Let your children
pick what they want to grow and help them
nurture their crop from seed to eats. Connect

with neighborhood growers and get free

gardening advice by checking out the Jefferson County Cooperative Extension service
of the University of Kentucky Department of
The staff offers a variety of programs,
including management of many community

garden plots in Louisville. Workshops for

beginners and others are part of the agencys
outreach. For more information, visit or call (502) 569-2344.
To stay inspired, join a local gardening
group like Louisville Area Gardeners on


The Courier-Journal Sunday, May 22, 2016 11K



Food sensitivities are a

common, vexing problem

laudia Wesbrooks suffered from stomach

problems, heartburn,
joint pain and insomnia -- and couldnt figure out why.
I was really tired of feeling
bad, said the 47-year-old former
tennis pro from Prospect.
Desperate for answers, she
searched the internet and came
across Sandra Meyerowitz, a registered dietitian in Louisville who
specializes in helping people uncover food triggers for illness.
Meyerowitz suggested Wesbrooks get a blood test to look for
food sensitivities. It found several to milk, avocado, scallions
and more.
Wesbrooks cut those foods out
while eating a diet rich in produce,
lean protein and unprocessed
foods. After five weeks," she said,
my symptoms were all gone.
Wesbrooks faced what health
experts say is a common and vexing problem -- sensitivities to
foods such as gluten and dairy
products and chemicals such as
food dyes. Research shows food
sensitivities may affect at least
one in 10 people, Meyerowitz
said, although no one knows for
sure how many.
Doctors say the science surrounding food sensitivities is relatively new, but mounting. Thats
especially true in the case of gluten, a protein found in wheat, barley and rye. Non-Celiac Gluten
Sensitivity is a recognized disorder estimated to affect 18 million
Americans, around six times as
many people as Celiac disease, an
autoimmune disorder in which
gluten damages the small intestine.
Dr. Edward Adler, a Norton
Healthcare gastroenterologist,
said he often considers the possibility of food sensitivities in patients with irritable bowel syndrome, a chronic condition causing abdominal pain, cramping,
bloating, gas, diarrhea and constipation.
People can be sensitive to different kinds of foods.... Were seeing more of it lately. And I think
were understanding it more,
Adler said. We probably have always seen it, but I dont think
weve understood it that well.

Roots of the problem

Doctors stress that sensitivities are different than allergies
to foods such as peanuts and
shellfish, which can be extremely
serious, causing rashes, hives,
even life-threatening anaphylactic shock.
Sensitivities, on the other
hand, generally cause milder,
more delayed reactions, but can
nonetheless affect quality of life.
Mark Pasula, an immunologist who invented the Mediator
Release (blood) Test that Meyerowitz and others use to check
for sensitivities, wrote in a paper that sensitivities can cause
inflammation in the body and
are a highly complex category
of adverse food reaction.
Theyre tied to many problems
besides irritable bowel, he said,
including chronic fatigue syndrome, inflammatory arthritis
and migraine.
Exactly how people get sick is
clearer in the case of certain
For example, recent research
shows gluten opens pores in the
lining of the bowel wall when
theyre not supposed to open in certain gluten-sensitive people, which
can lead to diarrhea, said Dr. Gerald Dryden, a specialist in internal
medicine and gastroenterology
and professor of medicine at the
University of Louisville.
Even better understood is "lac-


Hank Schmidt has lost weight and

regained cardiac health via the Ornish
Reversal Program at KentuckyOne Health.

Halting a
lifetime of ill
health with
diet and


Claudia Wesbrooks, who has a number of food sensitivities, cooks lasagne at her home in March.


Wesbrooks has a number of food sensitivities but has

learned to avoid the things that were making her ill.

tose intolerance," another foodrelated issue that some health experts consider a type of dairy sensitivity. This condition causes digestive problems after drinking
milk or eating milk products, and
is often related to the malabsorption of lactose, a sugar found in
dairy products, and a deficiency
of lactase, an enzyme that breaks
down lactose into simpler forms
of sugar. (Some experts say dairy
sensitivities can also result from
different problems.)
Meyerowitz, owner of Nutrition Works, said many of her clients have trouble with several
different foods. She said the Mediator Release Test, which hasnt
been approved by the U.S. Food
and Drug Administration but is
used by some dietitians, checks
to see how reactive a patient is
to 150 foods and chemicals.
Everybodys different, and
(sensitivities) are actually very
common, Meyerowitz said.
Thats the big mystery of it all.

Getting well
Wesbrooks, who first saw
Meyerowitz last October, said she
was determined to do what she
needed to get healthy.
At first, that meant eliminating all the foods the blood test
identified as problematic and
cutting out sugar. Then, she added back one food at a time and
kept a journal. She realized that
milk and dairy products were

advice is
to look a
little bit
... Get
out the
food. Eat
clean and

To learn
Contact Sandra
Nutrition Works
(502) 339-9202.

particularly hard on her body,

except for goat cheese and cheddar. So for the most part, she
avoids them. She also eats organic foods and cooks from scratch
a lot more often.
It gets expensive. And its
time-consuming at the beginning, said Wesbrooks, who has
two teenage children. It was not
easy, but it worked for me.
Gaynell Zirnheld, another client of Meyerowitz, said it worked
for her, too.
Zirnheld suffered from Irritable Bowel Syndrome for years
and sought help with no success
until she learned she was sensitive to a long list of foods such as
apples, bananas, pistachios, dairy
foods, garbanzo beans, rye and
green peas.
Like Wesbrooks, she learned
to eat in a new way -- by avoiding
or reducing the foods to which
shes sensitive and eating a
healthy, plant-based diet. Since
changing her diet, shes lost 21
I shop differently, said Zirnheld, 62, of Mt. Eden, Ky. You
learn to use a lot of spices. You
learn a better selection of healthy
foods to eat.
The type of individualized eating plan Meyerowitz helps people
develop is called LEAP, or Lifestyle Eating and Performance,
and she said it involves eating
the right foods for your body.
She is trained as a "certified
LEAP therapist."
Local doctors also advise people to cut back on or avoid foods
to which they are sensitive and
eat a healthy diet overall.
Meyerowitz said people who
suspect they have a food sensitivity should seek help from a physician, dietitian or other health professional while also reducing or
removing foods that arent good
for anyone, such as fast food or
processed snacks.
My advice is to look a little bit
deeper, Meyerowitz said. Clean
up your diet and get out the processed food. Eat clean and natural.
Zirnheld said it can be easy to
slip back into old ways, but it pays
to stay away from foods that
make you feel bad.
When they say, You are
what you eat, thats true, she
said. When you find what your
sensitivities are, you feel so
much better.
Laura Ungar, who also covers
health for USA TODAY, can be
reached at (502)582-7190 or at


#8: Shop at your favorite local food store

While the average American visits a supermarket twice a week, local food fans
explore outside conventional retail channels.
For many in Louisville, this includes stops
at Pauls Fruit Markets or the Garden Gate,
4411 Breckenridge Lane, (502) 499-5275, and
Franks Meat & Produce, 3342 Preston High-

way, (502) 363-3989. Another favorite is the

flagship of five local Rainbow Blossom stores
in St. Matthews, 3738 Lexington Road, (502)
896-0189. These retailers have long relationships with farmers and are a go-to source for
hard-to-find, locally produced gems like
Amish-produced sorghum syrup or stone-

ground corn.
Fresh local vegetables and fruits also flow
through Reynolds Grocery in Clifton (502)
893-8919 and Seeds and Greens Natural
Market in New Albany, Ind., (812) 944-3800.
Explore the new Fresh Thyme Farmers Market
open at 4301 Shelbyville Road.

For the last 20 years, Hank

Schmidt has lived in the shadow of
heart disease, beginning with strokes
and chest pain in the early 1990s, two
surgeries to reopen nearly blocked
carotid arteries and two heart attacks. In 2004, surgeons cracked open
his chest for sudden open-heart surgery immediately following a cardiac
stress test.
Along the way, Schmidts doctors
warned him his eating habits had
made him pre-diabetic.
The owner of Barber Cabinet Co.,
Schmidt, 72, spends his days on the
road, visiting the homes of clients
seeking makeovers for their kitchens and bathrooms. After weeks of
intensive intervention at KentuckyOne Health covered by his insurance because of his history of poor
cardiac health, Schmidt learned to
eat mostly plant-based whole foods,
meditate, exercise and reduce
stress. The Ornish Reversal program is modeled on research-driven
diet and lifestyle changes prescribed by Dr. Dean Ornish.
If Im going to live to be 92, I
want a healthy active lifestyle,
Schmidt said. I dont want to be one
of those sedentary old farts that
cant get out of a chair. Maybe I can
enjoy these years and my grandkids
and my wife.

I dont want to be one

of those sedentary old
farts that cant get out
of a chair. "
Vital statistics
Lost 37 pounds, dropping to 222
pounds from 259
BMI (Body Mass Index measurement)
improved to 30 (overweight) from 35.2
Blood pressure now 112/58 from 122/78,
and he was able to stop taking half of his
blood pressure medication

How changing food

changed my life
I drive 700 miles a week and I ate
hamburgers and french fries two
meals a day and bacon and pancakes
for breakfast, Schmidt said. I never
saw a bean that I liked. Now I carry
with me a snack bag of raisins, an apple, a banana and vegetables like cauliflower and broccoli.

To learn more about the Ornish
Reversal program, check out free
information sessions at St. Mary &
Elizabeth Hospital, Medical Center
Jewish Northeast and Jewish Hospital downtown. RSVP at or call (502)
Jere Downs can be reached at (502) 582-4669, and Jere Downs on