Spicy Asian Spinach Salad

I've been getting back to eating healthy and so I'm on the look-out for great vegetarian recipes.  When your food options are limited you can become very creative! My friend Patty from Victoria made a delicious salad for a party with cooked green peas and a spicy dressing.  I ate the left overs for a week.  Here's  the best imitation I could come up with.

Adding peas to a vegetarian dish is a great idea since peas are a "seed" vegetable.  These veggies typically are high in protein.  You'll notice that you'll stay full longer when you add them to a salad.

Spicy Asian Spinach Salad

Spinach leaves

1 shredded carrot

1 chopped red bell pepper

chopped cilantro

green peas, boiled and cooled

cheese, such as feta or your favorite

chopped red onion

sliced avocado

Asian Sesame Dressing 

1 tbsp. Rice Vinegar

1 tbsp. Raw Apple Cider Vinegar

1 tbsp. Sesame Oil 

1 tbsp. Dijon Mustard

3 tbsp. unrefined, x-virgin olive oil 

a little bit of water 

Blend all dressing ingredients together and adjust to your taste.  

Black Bean Recipes Tip # 2

Tip number two: Eat two servings of beans, lentils, quinoa, tofu (soy), or seed vegetables daily.

 Dried Beans and Quinoa in Recycled Glass Storage Jars

Tip number two has to do with the type of protein we should be getting.  It's good to be open to varying your sources of protein.  If you eat meat, then you can continue to do so, but why not add some vegetable sources of protein to your diet as well.  You'll get the added benefit of more fiber, nutrients and anti-oxidants.  You'll also cut down on your intake of fat, cholesterol and acid-forming foods.
Today I'd like to focus on black beans, since I have learned how to make them!

I didn't grow up eating a lot of beans.  If you are North American you may have learned how to make beans when you started cooking for yourself, like I did.  Beans don't seem to be a dietary staple here as compared to many other countries.  The problem is that by not eating beans regularly, we are excluding a great source of fiber and protein, and antioxidants from our diet.  

Lets examine some surprising facts about black beans.

Consumption of black beans promotes an anti-inflammatory effect in the colon.  This is due to a process that occurs when the indigestible fraction (IF) in beans allows bacteria in the colon to produce butyric acid.  The colon uses this fatty acid as its primary energy source.  It feeds the bowel and produces potent anti-inflammatory and anti-cancer effects. It has also been shown to have a positive effect on intestinal permeability.   Impaired gut barrier integrity is associated with many health conditions, such as Candida over-growth and food sensitivities.  

There has been some debate as to whether beans should be cooked in the water used for soaking them. It has been generally agreed upon by researchers that there are more benefits to discarding the soaking water. Some of these benefits are getting rid of some of the phytates and tannins that can lower nutrient availability. (Phytates are found in grains, nuts and legumes).  Using new cooking water also reduces flatulence-related substances like raffinose (up to 33% removed along with the soaking water).

Phytonutrients as found in the pigment of berries and grapes called anthocyanins are also found in black beans.  The flavonoids: delphinidin, petunidin, and malvidin are three anthocyanins primarily responsible for the rich black color that we see on the bean surface.  One of the most important activitites of anthocyanin is its high antioxidant effect.  It can protect your cardiovascular system from oxidative stress.  

The Brazillians have given beans an exclusive place on their food pyramid. Studies showing a lower risk of type 2 diabetes, many types of cardiovascular disease, and several types of cancer was one of the key factors used by the Brazilian government and the U.S. government in establishing their bean intake recommendations.   Instead of 3 cups of weekly legumes, 4-8 cups would become the goal range.  

Some people like to used canned beans but they may wonder if it's better to make your own.   One special concern in the canning area has been the use of bisphenol A (BPA) in resin-based can liners.  This concern can be avoided when you make beans from scratch.  However, be sure to follow a bean cooking guide to be sure you cook beans safely.  Especially beans like kidney beans must be prepared very carefully or you could find yourself in the hospital!

From a single, one-cup serving of black beans you get nearly 15 grams of fiber (well over half of the Daily Value and the same amount consumed by the average U.S. adult in one entire day of eating) and 15 grams of protein (nearly one third of the Daily Value and equivalent to the amount in 2 ounces of a meat like chicken or a fish like salmon).  

My biggest challenge with beans was finding recipes that would taste good enough to eat every week.   In Costa Rica, we ate a local dish of black beans mixed with rice called "Gallo Pinto."  From this recipe, I came up with my own re-fried black beans recipe that is great for bean burritos or as a side dish.  The other recipe I can eat any time is my black bean chili.  Although I add a little ground beef, it would be great as a vegetarian dish too.  You can experiment with your own recipes while working toward the goal is of making beans a delicious part of your normal diet.  Eating beans is a good life-long, healthy habit for children to develop too.  Here are a couple of my recipes.  

Black Bean Marinara Chili

1 green bell pepper, chopped 
1 onion, chopped 
2 cloves minced garlic  
1/2 chopped jalapeno (optional)
1 lb natural ground beef (no hormones and grass fed)  
1 tbsp. cumin 
1 tbsp. chili powder 
1/4 tsp. Himalayan or other real sea salt 
Pre-Soaked, Black beans about 2 cups cooked 
1 jar 739 ml Simply natural Organic Tomato Pasta Sauce

Saute onion, green bell pepper and garlic until soft, about 7 minutes.  Add ground beef and saute until cooked through.  Add cumin and chili powder.  Adjust amount of seasoning to your taste.  Add salt and  cooked black beans.  Finally, mix in tomato pasta sauce.  Let simmer for 1/2 hour or longer.  

Black Bean Tacos  

Sprouted Wheat Tortillas (Alvarado St. Bakery)  
x-virgin olive oil 
1 onion, chopped  
1 red bell pepper, chopped 
1 clove garlic, minced
1 tbsp. cumin 
1 tbsp. chili powder 
1/4 tsp. real salt 
1 cup cooked black beans 
1/2 cup grated jack cheese 
avocado 
salsa 
cilantro 

Saute onion, red bell pepper and garlic until soft, about 7 minutes.  Add spices and beans.  Watch carefully and flip over frequently until lightly charred.  Another option is to lightly fry the tortillas in olive oil, fill tortilla with bean mixture and cheese.  Fold tortilla in half and then once more.  Serve when heated through.  Garnish with cilantro, salsa and avocado.  

For re-fried beans,  place bean mixture in Vitamix and blend with toggle, pushing beans into blades until mixed through.   Remove toggle, cover and secure.  Pulse on high for a few seconds.  Place bean mixture and cheese in tortillas, heat thorough and serve.  


References:

wholehealthsource.blogspot.ca Butyric Acid: Ancient Controller of Metabolism, Inflammation and Stress Resistance 
whfoods.com
livestrong.com

FREE SHIPPING CODE 06-005792

Disclaimer:

Those seeking help for specific medical conditions are advised to consult a qualified nutrition therapist, clinical nutritionist, doctor, or equivalent health care professional. The recommendations given here are intended solely as education and information, and should not be taken as medical advice. Neither myself nor the sources mentioned accept liability for those who choose to self-prescribe. These statements have not been evaluated by the FDA and are not intended to treat, diagnose or cure any disease either physical or mental.

"Master of Disguise" Green Smoothie

Best Smoothie for Vegetable Haters!

My mom has been experimenting with different smoothie recipes lately. She purchased a Vitamix and is having fun with it! She has never been one for vegetables. She was traumatized in her childhood when her mom tried to get her to eat vegetables. Since then she won't eat salad, or much of any foods that are green. She describes vegetables as tasting like dirt. She does realize that there are some health risks associated with not eating a healthy diet. So having a Vitamix has helped her incorporate foods into her diet that she would normally NEVER eat. She is now "drinking" her vegetabels in the form of green smoothies. She is a master of making vegetables undetectable in her smoothies. Here's an example of one of her recipes. You can see the video on Youtube .http://www.youtube.com/watch?v=T8BMDyQKws8&list=UUaJIl2nQTCh2AwL7GdeJmOA&index=1&feature=plcp

FREE SHIPPING CODE 06-005792

Master of Disguise Green Smoothie

1/2 cup V-8 fusion juice Acai Mixed Berry (add more juice to thin if necessary)
2 cups collard greens or kale
1 banana
1 cup Organic Antioxidant blend (Costco) Dark Tart cherries, blueberries, pomegranite, raspberries, strawberries mixed
4 or 5 whole frozen strawberries
1 cup frozen bluberries
2 scoops stevia to sweeten


Blend all ingredients on low using toggle.  Adjust speed as needed. Remember to rotate your green leafy vegetables.  That means using a different green leafy vegetable for every juice you make.

Cholesterol Controller Smoothie

Here's a way to use tip number one in a smoothie.  Although it's called Cholesterol Controller, it's good for those who don't have cholesterol imbalances as well.

Vitamin C is key when you are trying to improve your cholesterol.  Kale contains loads of this vitamin. Kiwis are also high in Vitamin C.  Essential fats have also been shown to be helpful for cholesterol.  This is another reason to drink your greens!

Cholesterol Controller Smoothie

1/4 tsp. cinnamon
1 tbsp of nuts/seeds mixture (from top ten tips)
1 kiwi
2 kale leaves
1 banana, frozen
ice if needed
add water to desired consistency
a pinch of stevia if desired


Blend all ingredients and enjoy!

References:
whfoods.com
livestrong.com


Disclaimer:

Those seeking help for specific medical conditions are advised to consult a qualified nutrition therapist, clinical nutritionist, doctor, or equivalent health care professional. The recommendations given here are intended solely as education and information, and should not be taken as medical advice. Neither myself nor the sources mentioned accept liability for those who choose to self-prescribe. These statements have not been evaluated by the FDA and are not intended to treat, diagnose or cure any disease either physical or mental.

Consultation - Get Your Fats Right

Fat is vital to life.  Without it our bodies would not function properly.   When it comes to fat, many people think in terms of how too much fat can effect your cholesterol and weight.  However, more attention should be given to how fats effect our cells and various functions of the body.   So today we'll do an overview of how to make sure we're getting the right kinds of fats in the diet.

Of the top ten daily diet tips mentioned by Patrick Holford, the first one listed has to do with our daily fat intake.  We'll go through the 'top 10' list one by one, until we've learned how to incorporate all of these foods into  our diet.  Here's tip number one:

Golden Flax Seeds

#1 Take one heaping tablespoon of fresh, raw ground seeds or one tablespoon of cold-pressed oil.

The basic kinds of fats are saturated (hard) fat such as butter and meat.  Saturated fats are not essential.  The two kinds of unsaturated fats are polyunsaturated and monounsaturated.  The latter fats mentioned are essential for optimal health.  Having a quality source of these fats effects the brain and nervous system, immune system, cardiovascular system and skin.  One sign of essential fats deficiency is dry skin. Some health experts point to depression as another side effect of sub-optimal levels of omega-3 and omega-6.

Sources of Unsaturated Fats

The kind of fat found in nuts and seeds is unsaturated fat.  Olive oil is an example of monounsaturated fat and polyunsaturated fat is the type present in nuts and seeds.  Of these, polyunsaturated fats are essential to good health.  The two kinds are linoleic acid, or omega-6, and linolenic acid which is better known as omega-3.  These fats have a profound impact on hormone health creating prostaglandins.  Prostaglandins are essential for proper brain function,which affects vision, learning ability, coordination and mood.  Some prostaglandins are anti-inflammatory and one is pro-inflammatory.  The kinds of fats consumed determine which prostaglandins are made.  They also reduce the stickiness of the blood, control blood cholesterol and fat levels, improve immune function, reduce inflammation, and maintain water balance.   Hormones are either fatlike, called steroid hormones or proteinlike, such as insulin.  They are made from components of your food, and diet can play an important part of keeping your hormones in balance.

What are the best food sources of essential fats?  Fish, nuts and seeds.  The nuts/seeds richest in omega 3 are flax, hemp and pumpkin seeds.  The sources richest in omega-6 include corn, safflower, sunflower and sesame seeds. Corn should always be organic! We'll have to discuss that later.

Due to concerns about toxic metals in fish, many prefer to use a fish oil supplement.  Fish oils contain EPA and DHA.  Nuts and seeds are converted into these acids through processes in the body.  By consuming fish you can bypass these conversions and get a more direct benefit.  The reduced consumption of fish has fueled the epidemics of cardiovascular and mental health problems since both the brain and the body depend on omega-3 fats. The highest amounts of EPA and DHA are found in mackerel, herring, salmon, tuna, sardines, anchovies, marine algae and eggs.  Salmon, and sardines have been shown to have lower levels of metals.  Try to be informed of which fish contain the most metals.

If you don't like nuts and seeds or fish, you can try oil supplements.  For omega-6, you could use borage oil, evening primrose oil or black currant oil.  Look for something that contains at least 100 mg of GLA.  For a fish oil supplement you'll need at least 200 mg of EPA and 200 mg of DHA or 400 mg of these two combined into one pill.

I still recommend eating seeds.  They are abundantly rich is essential fats, minerals, protein and vitamin E.  Here's how to get a 50/50 ratio of omega-3 and omega-6:

1. Fill a glass jar with an airtight lid, such as a mason jar, half with flax seeds (omega-3) and half with a combination of sesame, sunflower, and pumpkin seeds (rich in omega-6).  
2. Keep the jar sealed, and place in the refrigerator to help keep the seeds from oxidizing. 
3. Now you can follow the advice found in tip one of the top ten diet tips.  Grind one heaping tablespoon of seeds and put on cereals, soup.  You can also use in smoothies and salad dressings. 

You can use a coffee grinder, seed grinder or the dry blade container you purchased with your Vitamix.  With the dry blade container you can make almond flour too.  

In a future article, we'll discuss why we should avoid fried foods and especially fats such as shortening and margarine.  

Grind Your Own Fresh Flax Seeds!

Use your ground seeds in the Cholesterol Controller Smoothie above.




References:

The New Optimum Nutrition Bible by Patrick Holford; Fats that Heal-Fats that Kill by Udo Erasmus


Disclaimer:

Those seeking help for specific medical conditions are advised to consult a qualified nutrition therapist, clinical nutritionist, doctor, or equivalent health care professional. The recommendations given here are intended solely as education and information, and should not be taken as medical advice. Neither myself nor the sources mentioned accept liability for those who choose to self-prescribe. These statements have not been evaluated by the FDA and are not intended to treat, diagnose or cure any disease either physical or mental.

Raw Date Snack

Raw Date Nut Bars

Dates are delicious! They have a taste similar to caramel and smell good too. Chances are you’ve tried them even if you think you haven’t since they can be blended into many recipes for natural sweetness. They’re used extensively in raw foods recipes since they mix so well with other ingredients such as, shredded coconut, raisins, peanut butter, chocolate chips, nuts etc.

Raw foods are recommended as a way to keep living enzymes in food. (Aka ‘living foods’) Enzymes which are vital in assisting digestion are destroyed in heat over 118 degrees according to most experts. If you want to improve digestion or increase energy, you may consider including more raw foods into your diet.

These are perfect for a mid-morning snack. If you want to be a true raw-foodist, you’ll need a dehydrator. Mine is an Excalibur 5-Tray that I purchased on e-bay. If you'f like me to see what kind of price I can get for a dehydrator for you, just let me know.

You’ll need:

7-10 medjool dates, seeded
1-2 to one cup raw almonds, soaked overnight and dehydrated between 105-115 degrees overnight or all day
A dash of sea salt
Powdered ginger and cinnamon, optional

Place dates and soaked, dried almonds in a food processor. Add salt and cinnamon if you’d like. Mix until crumbs are small and slightly sticking together but don’t over process. Form into 1-2 inch disks.

Date Nut Peanut Bars

Make as above but add a couple tablespoons of peanut butter in the processor. Blend and form into disks, dehydrate between 105-115 degrees for four hours or so.

Why Soak Your Nuts

If you want to get a major added health benefit from your nuts, soak them!  Soaking nuts in water activates their enzymes, eliminates enzyme inhibitors, and partially digests the protein, thereby increasing their nutritional and hydrating potential.

To soak your nuts, all you have to do is place nuts in a container, cover with water with one or two inches above the top of the nuts, place in the fridge for an hour or two for almonds, or overnight.  Rinse them, and change the water every day.  Eat after two days to keep them from getting moldy under the skins.


References:

The pH Miracle Balance Your Diet, Reclaim Your Health by Robert O. Young and Shelley Redford Young

Peanut Butter Bliss Shake

Sometimes, I crave peanut butter!  I know that some health experts avoid peanuts, and prefer to stick to almonds and almond butter, but every now and then, I like to splurge.  Since peanuts contain a toxin, it's best to buy organic.  This is another delicious drink you can make in seconds in your Vitamix.

My husband Troy with his Peanut Butter Shake

Peanut Butter Bliss Shake

1/4 cup Greek yogurt, honey flavored

2 heaping tablespoons organic peanut butter

1/2 cup organic 2% milk 

4 ice cubes

2 tbsp. real maple syrup or less 

Put all ingredients in a blender and mix until creamy.

Here are a few peanut butter fun facts:

• The world's largest peanut butter and jelly sandwich was created November 6th, 1993 in Peanut, Pennsylvania and was 40 ft long. It contained 150lbs of peanut butter and 50lbs of jelly.
• 96% of people, when making a peanut butter and jelly sandwich, put the peanut butter on before the jelly
• Adults actually consume more peanut butter than kids

Vitamix FREE SHIPPING CODE- 06-005792

References: www.peanut-butter.org

www.mercola.com

Greek Yogurt Ice Cream

I love greek yogurt!!! If you want a great alternative to ice cream that's low in sugar, try this recipe. It's quick and easy to make in a vitamix.

Guilt-Free Greek Yogurt Ice Cream

1 cup frozen fruit of your choice (mixed fruit, frozen blueberries or strawberries)
1 tbsp real maple syrup
1/2 Greek yogurt (full fat, honey flavored)

Mix all ingredients in your vitamix on low, slowing turning up to 10, lower speed back down to 4 if needed and work in with vitamix toggle. Adjust speed as necessary. If you'd like to learn more about the vitamix all-purpose machine, please click on the link below. Free shipping code 06-005792.

Green Apple White Tea Smoothie

Here's a great way to get more antioxidants from apples and tea in a smoothie! I've always been a fan of white tea. It tastes great with honey and stevia. Findings on apples show the great varitey of benefits they have to offer. Here's a way to incorporate them into a good-for-you breakfast.

Pai Mu Tan 

GREEN APPLE WHITE TEA SMOOTHIE

1 banana
1/2 apple
1 cup water, add a little more if needed
3 white tea ice cubes
agave to sweeten
Daily Protein Whey in Strawberry (see resources and links)



WHITE TEA

White tea is from the same tea plant as green and black tea, (Camellia sinensis). What makes white tea stand out above the rest? White tea has the most antioxidants and the least amount of caffeine since it's minimally processed. It contains about 15 mg of caffeine per cup. The immature buds are plucked and ready to be made into a delicate, and delicious tea. This tea doensn't have the grassy taste that green tea has. White tea has been researched and shown to have positive effects towards: weight loss, healthy skin, cancer and more. Although white tea is more expensive than green or black tea, it can be steeped up to three times! Black and green teas become bitter after one brew. I ususally brew my loose leaf white peony or pai mu tan tea in the morning once, and set the strainer aside. The next day, I'll add a few more leaves to it, and brew again. If your're wanting to make tea for a smoothie, drink your first cup, and brew the second to make into ice cubes or let cool and pour directly into your blender.


APPLES

Research on apples shows the importance of eating whole, unprocessed foods. Who would ever have imagined that a food containing sugar could help regulate blood sugar! This is a feat that is accomplished by the amazing apple. There are a variety of polyphenols (specialized nutrients) in apples, the one most concentrated in the skin being quercetin. Quercetin inhibits enzymes that would otherwise convert complex carbohydrates into simple sugars in our bodies. (Apples should be organic, especially if you are eating the skin). From these findings, I'll leave the skin on my apple for the next smoothie I make!

References: 

greenteadatabase.com 

whfoods.com/apples 

livestrong.com 

Disclaimer: Those seeking help for specific medical conditions are advised to consult a qualified nutrition therapist, clinical nutritionist, doctor, or equivalent health care professional. The recommendations given here are intended solely as education and information, and should not be taken as medical advice. Neither myself nor the sources mentioned accept liability for those who choose to self-prescribe. These statements have not been evaluated by the FDA and are not intended to treat, diagnose or cure any disease either physical or mental.

"More Than Meets the Eye" Green Smoothie

This is a strange name for a smoothie, but I didn't want anyone to shy away from trying it just because it isn't pretty. Some green drinks come out with vibrant green hues and look great. This one is more of an avocado green:) But don't let looks fool you, because it's sweet and delicious!











"MORE THAN MEETS THE EYE" SMOOTHIE

1/2 cup frozen mixed fruit
1/2 mango
1 holy basil ice cube (optional) See precautions and benefits
1 or 2 large swiss chard leaves
1 cup or more water
agave if desired


Blend all ingredients in your high-speed blender. Use FREE SHIPPING CODE: 06-005792 with your order. Just follow the link below.

Holy Basil Tea Smoothie

Here's a smoothie recipe that's a little outside the box. If you want to get more benefits from your morning breakfast drink, try an herbal tea smoothie. Make your favorite tea, let cool and pour into ice cube trays. When choosing supplements, have your personal goals in mind. Are you in need of stress relief, digestive help, antioxidants or more fiber? Once you've identified what your needs are, you can optimize your nutrition. My goals are to improve my digestion, reduce stress. This smoothie contains the following ingredients and benefits:

Holy Basil Tea Smoothie
1 cup frozen blueberries
1 scoop Daily Protein Strawberry flavor (wellness resources)
1 banana
1/2 orange
2 Holy Basil Herbal Tea ice cubes
1/2 cup blueberry juice
1/2 cup water or less

BLUEBERRIES:

I remember reading that blueberries have the potential to eliminate all putrefying matter in the intestines. An article from sciencedaily.com supports this idea. Here's an excerpt:

Blueberries Counteract Intestinal Diseases ScienceDaily (Feb. 8, 2010) — It is already known that blueberries are rich in antioxidants and vitamins. New research from the Lund University Faculty of Engineering in Sweden shows that blueberry fibre are important and can alleviate and protect against intestinal inflammations, such as ulcerative colitis. The protective effect is even better if the blueberries are eaten together with probiotics. I guess I should add some probiotics next time!

DAILY WHEY PROTEIN

Whey protein is great for digestive health. The method used for making this whey protein is different from the industry standard, producing a high quality, highly digestible protein. You'll notice the difference if you try it. Here's more information: "Another benefit of our new protein filtration is that it leaves in place a high amount of glycomacropeptides that support digestive health as well as a concentration of special immune boosting nutrients.* Now it is possible to get sulfur-containing and branch-chain amino acids to build muscle and replenish the glutathione antioxidant system, vital to health and immunity. See the amino acid profile for Daily Protein.*"

To order Daily Whey Protein, please follow the link on this page for Wellness Resources.

HOLY BASIL This herb from India is also known as Tulsi. It is well known in South Asia and has many uses. Notice what has been said about this herbs effect on stress: "Holy Basil is considered an adaptogen, which means that it assists the body adapt to stress (environmental, physical, or chemical), restore balance in the body, and normalize body functions." Please note: There are some precautions with Holy Basil if you are pregnant or nursing. It may have an anti-fertility effect. Refrain from use if you are trying to conceive. I'll post some more tea smoothies on a future blog. Experiement with recipes to get the taste you like. Hope you enjoy this one!



References:
mountainroseherbs.com
dr.weil.com
sciencedaily.com


Disclaimer: Those seeking help for specific medical conditions are advised to consult a qualified nutrition therapist, clinical nutritionist, doctor, or equivalent health care professional. The recommendations given here are intended solely as education and information, and should not be taken as medical advice. Neither myself nor the sources mentioned accept liability for those who choose to self-prescribe. These statements have not been evaluated by the FDA and are not intended to treat, diagnose or cure any disease either physical or mental.

Kaley Peary 

Kale

Kale is a leafy green vegetable that belongs to the Brassica family, a group of vegetables including cabbage, collards, and Brussels sprouts that have gained recent widespread attention due to their health-promoting, sulfur-containing phytonutrients. Kale has been especially researched relating to it's positive effects against cancer. It is easy to grow and can grow in colder temperatures where a light frost will produce especially sweet kale leaves. It's no wonder that kale looks so good in our local grocery stores! 

Kale is great for adding to your morning juice for many reasons. It's nutrient rich and packed with antioxidants. In addition to conventional antioxidants like vitamin C, beta-carotene, and manganese, kale also provides us with at least 45 different recently discovered flavonoids, including kaempferol and quercetin. Many of the flavonoids in kale are also now known to function not only as antioxidants, but also as anti-inflammatory compounds. 

Kale also plays a role in support of the body's detoxification processes. Compounds in kale have been shown to help regulate detox activities in our cells. Most toxins that pose a risk to our body must be detoxified by our cells using a two-step process. The two steps in the process are called Phase I detoxification and Phase II detoxification. The ITCs made from kale's glucosinolates have been shown to favorably modify both detox steps (Phase I and Phase II). In addition, the unusually large numbers of sulfur compounds in kale have been shown to help support aspects of Phase II detoxification that require the presence of sulfur. By supporting both aspects of our cellular detox process (Phase I and Phase II), nutrients in kale can give our body an "edge up" in dealing with toxic exposure, whether from our environment or from our food.

Here's how I like my kale: 

Kaley Peary

1 small organic banana

1 organic pear

3 medium kale leaves 

1 cup or more of water 

agave to sweeten 

3 cubes ice 

Blend on low from 1-10 fast, then on HIGH for 20 seconds.


Click on the link below for prices and more information. Use FREE SHIPPING code: 06-005792

References:

whfoods.com

Note: Please see dietary concerns for kale at whfoods.com if you have any kidney problems.

Disclaimer:


Those seeking help for specific medical conditions are advised to consult a qualified nutrition therapist, clinical nutritionist, doctor, or equivalent health care professional. 
The recommendations given here are intended solely as education and information, and should not be taken as medical advice. Neither myself nor the sources mentioned accept liability for those who choose to self-prescribe. 

These statements have not been evaluated by the FDA and are not intended to treat, diagnose or cure any disease either physical or mental.

The "Michael Banangelo" Green Smoothie

If you've purchased a high-speed blender and you're ready to try some green drink recipes, you may like this one. My husband named it the Michael Banangelo since it's made with tangelos and bananas. He thinks it's a work of art!

Here's the recipe:

2 small organic bananas
1 large tangelo
3 medium leaves from collard greens
Sweeten with agave nectar
1 cup or more of water
3 cubes of ice

Start to blend on Variable speed at 1, then increase to 10 and HIGH. Blend until smooth in seconds.
Click below for FREE SHIPPING on your purchase! Use code #06-005792


This link will open to the home store page, and lead you to special deals on reconditioned machines as well.

Reconditioned High-Speed Blenders

Green Drinks and Smoothies

I've started blogging again! I've rekindled my passion for making green drinks. Sometimes it's hard to stick to a new habit, so I decided to write about the easy way to detox with greens. I thought long and hard about the reasons why I failed to keep up with my drinks. Here's what I came up with:

1. They did't taste that good.
2. They didn't look so good.
3. I used too many ingredients.
4. It was time consuming to juice greens.
5. They didn't taste good! Did I mention that already??
6. I wasn't sure about which fruits and vegetables to mix together.

As funny as it may seem, I was concerned about the safety of drinking a lot of greens. I'm now enjoying juicing again been my without fear of harming my health. I'm doing this by rotating my greens. That means adding kale one day, the next day, spinach, then parsley on another day, dandelion greens, chard and so on. By rotating your greens, you don't get too much of any particular alkaloid. I also learned that it's okay to juice leafy greens with fruit. However you don't want to be mixing non-leafy vegetables in your drink. No carrots, broccoli, etc. Stick to leaves and fruit and your good to go! (You can juice vegetables separately.)

Here's what I've been juicing:

60% fruit/40% greens

Spinach
Banana
Mango

Kale
Pear
Banana

Italian Parsley
Banana
Ginger
Lemon

Hopefully this will give you some good ideas to start with. If you should decide to purchase a high speed blender, my link is on this page my code is attached to the html. Sometimes there are discounted, refurbished blenders on the company's site. My website is not currently operative, but if you'd like to contact me, here's my email: consultations4health@gmail.com



Healthy Whole Food Meals are Quick, Easy and Delicious!

A whole food diet is the key to a long and healthy life. New recommendations encourage consuming more fruits, vegetables and whole grains every day. This is easily accomplished by eating terrific-tasting, nutrient-rich whole food meals made in the Vitamix machine.

Make whole food juice that's full of fiber and flavor in under a minute.
Cook soup from scratch that's hot, hearty and satisfying in just 4 minutes.
Make frozen treats that are full of fruit and low in fat in only 30 seconds.
Grind fresh whole grains into flour and knead dough for healthy home made bread in one 5-minute operation.

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Post Traumatic Stress Relief

Imagine that you‘ve just gone through one of the most stressful times of your life. Maybe you were diagnosed with a serious illness, went through a divorce, lost a loved one in death, been through an inappropriate sexual experience or experienced some other tragedy or life changing event. If these scenarios haven’t occurred in your life, maybe you’ve been under some other type of chronic stress for some time. You don’t sleep well, your stomach is upset, you feel anxious and unhappy more often than you’d like. No matter the cause, stress will leave its mark. How do we go on with our lives?

Many underestimate the powerful ability of stress to alter your state of mind, well-being and over-all health. When I went through a stressful event, I thought that eating well and taking my vitamins more regularly would do the trick and get me back to “normal”. While it’s a good idea to take care of yourself and eat healthy when you’ve gone through a stressful event, the mental and emotional effects stress cannot be ignored. I learned that with Post Traumatic Stress, your brain has been stressed and it can be very difficult to get better, maybe even impossible without help. The trauma you’ve experienced will stay with you until you face it head on. Maybe what has worked for me won’t work for everyone. Here are a few ideas:

1. Admit that you’re not doing so well. Tell someone you trust what’s been bothering you. Think about why the events you went through affected you personally.

2. See a professional if necessary.

3. Exercise with the focus on relaxation and not with your objective on achieving weight loss goals. You can do that later

4. Take advantage of remedies that help with stress reduction. (I bought a nice aromatherapy diffuser).

5. Breathing exercises are very important for reducing anxiety. There is a lot of information on this. Try breathing in slowly and deeply. Exhale with your tongue touching the back of your front teeth. Do this for 5 minutes as often as needed.

6. Of course if you’re a spiritual person, prayer is vital.

7. When you feel better, try to shift the focus off of yourself and back on to helping others and living in the moment. Focus on family, friends and other things you enjoy in life.

Vitamins, Herbs and Glandulars

What are glandulars? Glandulars are different from vitamins and herbs in the sense that they are targeting the endocrine system in particular. Glandulars are often used for improving glandular function in bodies that have been worn out from stress. Glandular therapy involves the use of purified extracts from the secretory endocrine glands from animals. Most commonly, the extracts are drawn from the thyroid and adrenal glands, as well as the thymus, pituitary, pancreas and ovaries. Most of these extracts come from cows, with the exception of pancreatic glandular preparations usually drawn from sheep.

Why Glandulars Work

Evidence has shown that large molecules can and do pass completely intact from the intestinal tract to the bloodstream. In fact, there is further evidence to suggest that your body is able to determine which molecules need to absorb whole, and which can be broken down. So, yes, glandulars can have a positive effect on the body. In essence, the active properties of the glandulars stay active and intact and are not destroyed in the digestive process. This is key to the success of glandular therapy and explains why they help restore hormone function by supporting the health of the adrenal glands themselves.

You may not have noticed glandulars for on the shelves at Health Food Stores. The best brands are available by prescription from practitioners in the field of Natural Health. You may call a chiropractor to see if they carry the brands Standard Process, or other trusted brands. They may recommend an adrenal preparation for you. It is advisable to arrange an appointment to see which recommendations are best for you. Always choose a practitioner who makes you feel comfortable. (Many seem to have their own agenda in some way.) Make sure they aren’t pushy and care about you and your health, so as not to cause you further stress. (You may also want to check amazon.com for adrenal complex by Standard Process).

Diet, exercise and vitamins also play a part in improving adrenal function. For more support, consider taking 1,000 mg of buffered vitamin C daily with a meal, 25-100 mg of a vitamin B complex a day, and an additional 250 mg of B5 (pantothenic acid) twice a day.

References:
Dr. Susan Lark's Hormone Revolution by Susan M. Lark MD
http://helpguide.org/mental/post_traumatic_stress_disorder_symptoms_treatment.htm

Disclaimer:
Those seeking help for specific medical conditions are advised to consult a qualified nutrition therapist, clinical nutritionist, doctor, or equivalent health care professional.
The recommendations given here are intended solely as education and information, and should not be taken as medical advice. Neither myself nor the sources mentioned accept liability for those who choose to self-prescribe.

These statements have not been evaluated by the FDA and are not intended to treat, diagnose or cure any disease either physical or mental.

Sauces That Multi-task

If you’ve started to eat healthier, you realize how important good sauces are. A good sauce can make vegetables and even quinoa edible! Sometimes all you have to do is start with a basic sauce, and change it slightly to make it suitable for other meals.

Here’s an example:

Parsley Oil

1 bunch of parsley (leaves only)
¾ cup extra-virgin olive oil
2 cloves of garlic
A pinch of salt

Pasta Sauce

Blend these ingredients together in a food processor or high-powered blender until very smooth.

This sauce can be used over pasta and vegetables or whatever else your imagination comes up with.

Variation 1: Salad

Spoon a couple tablespoons of parsley oil in a small mixing bowl. Add agave nectar, rice vinegar and a little water. Now you have a salad dressing. Pour over spinach and tomatoes.

Variation 2: Omelet

Let’s say you’ve made a spinach salad with tomatoes the night before and you have some left over with a little dressing. Mix together a couple of eggs, grate some cheese, add a little spinach and tomato salad to the cheese and you’ll have a great tasting omelet.

Having great, simple sauces on hand will help you with your nutritional goals.

What to Mix in Your Fruit and Vegetable Juices

There are three categories of juices here: Fruit, Carrot and Green Juices. If you're unaccustomed to juicing, fruit juices may be your first choice. However, your goal should be to drink a variety of juices, (especially green juices), which are very healing to the body. Fruit juices are typically higher in sugar than vegetable juices. Some natural healthcare practitioners recommend "chewing" or swishing your fresh juice so as to have the sugars digest more slowly. Start with carrot juice combinations as a way to transition to green juices.

CARROT JUICE
Carrot
Beet
Green Pepper
Cucumber
Sprouts
Clean Watermelon Rind
Apple
Ginger

GREEN JUICE
Celery
Spinach
Tomato
Cabbage
Dill
Lemon
Garlic
Cayenne

FRUIT JUICE
Pineapple
Orange
Grapefruit
Watermelon (see post on "seeds")
Apple
Pear
Grape

Chlorophyll-The Healer in Greens

Chlorophyll is the chemical formed by the chloroplast cells of green plants. It is at the beginning of the food chain-the plasma of green plants. Without chlorophyll all animal life on earth would become extinct. Amazingly, this 'blood of plants' is structurally similar to hemin, the protein portion of hemoglobin that carries oxygen. The main difference is that chlorophyl is bound by an atom of magnesium whereas hemin is bound by iron. Severely anemic rabbits made a rapid return to normal blood counts once chlorophyll was administered. Somehow the body is able to substitute iron and rebuild the blood. The chlorophyll in wheatgrass juice elevated blood platelet counts when it was fed to hospitalized patients.

Wheatgrass-The Queen of all Juices

Wheatgrass is a potent juice that is taken in one ounce doses. Although it is part of the 9,000 member family of grasses, which include the grasses on our lawns, wheatgrass and its cousin barley grass, are grown for nutritional purposes. These nutritional grasses are some of our finest sources of chlorophyll, but that's only the beginning. Grasses contain many other important pigments, too. There are carotenoids, betacarotene, etc. They are abundant in vitamin E and other important vitamins.

See my previous post on Chlorophyll and wheatgrass for more information.

Source: Juice Fasting and Detoxification -
Using the Healing Power of Fresh Juice to Feel Young and Look Great
The Fastest Way to Restore Your Health
By Steve Meyerowitz

Disclaimer:

Those seeking help for specific medical conditions are advised to consult a qualified nutrition therapist, clinical nutritionist, doctor, or equivalent health care professional.
The recommendations given here are intended solely as education and information, and should not be taken as medical advice. Neither myself nor the sources mentioned accept liability for those who choose to self-prescribe.

These statements have not been evaluated by the FDA and are not intended to treat, diagnose or cure any disease either physical or mental.

Caffeine – Breaking the Habit

If you want to be in tip-top mental health, stay away from stimulants. This is doubly important for those with mental health problems because too much caffeine can, in some, produce symptoms that may lead to a diagnosis of a mental illness. This may happen because high caffeine consumers can become both allergic to coffee and unable to detoxify caffeine. The total effect is serious disruption of both mind and mood.

Giving Up Stimulants

Coffee contains three stimulants: caffeine, theobromine and theophylline. Although caffeine is the strongest, theophylline is known to disturb normal sleep patterns, and theobromine has a similar effect to caffeine, although it is present in much smaller amounts in coffee. So, decaffeinated coffee isn’t exactly stimulant free. As a Nutritional Consultant I have seen many people cleared of minor health problems such as tiredness and headaches just from cutting out their 2-3 cups of coffee a day. The best way to find out what effect it has on you is quit for a trial period of two weeks. You may get withdrawal symptoms for up to three days. These reflect how addicted you’ve become. After this, if you begin to feel perky and your health improves, that’s a good indicator you’re better off without coffee. The most popular alternatives are: Teeccino, Caro Extra, Bambu, or herb teas.

Tea is the great British addiction. A cup of strong tea contains as much caffeine as regular coffee and is certainly addictive. Tea also contains tannin, which interferes with the absorption of certain minerals such as iron and zinc. Particularly addictive is Earl Grey tea containing bergamot, itself a stimulant. If you’re addicted to tea and can’t get going without a cup, it may be time to stop for two weeks and see how you feel. The best-tasting alternatives are Rooibos tea with milk and herbal or fruit teas. Drinking very weak tea from time to time is unlikely to be a problem.

Chocolate bars are usually full of sugar. Cocoa, th active ingredient in chocolate provides significant quantities of the stimulant theobromine, whose action is similar to caffeine. Theobromine is also obtained in cocoa drinks like hot chocolate. As chocolate is high in sugar and stimulants, and delicious as well, it’s east to become a chocoholic. The best way to quit the habit is to go one month with no chocolate. Instead, eat healthy sweets from health food shops that are sugar free and don’t contain chocolate. After a month you will have lost the craving.

Changing any food habit can be stressful in itself, so it’s best not to quit everything in one go. A good strategy is to avoid something for a month, then see how you feel. One way to greatly reduce the cravings for foods you’ve become addicted to is by having an excellent diet. Since all stimulants affect blood sugar levels, you can keep yours even by always having something substantial for breakfast, such as an oat-based, not too refined cereal; unsweetened live yogurt with a banana, ground sesame seeds, and wheat germ; or an egg. You can snack frequently on fresh fruit. The worst thing you can do is go for hours without eating. Vitamins and minerals are important too, because they help regulate your blood sugar level and hence your appetite. They also minimize the effects of withdrawal from stimulants and the symptoms of food allergy. The key nutrients are vitamin C, the B complex vitamins, especially B6 and the minerals calcium, magnesium, and chromium. Fresh fruit and vegetables provide significant amounts of vitamin c and B vitamins, while vegetables and seeds such as sunflower seeds and sesame are good sources of calcium and magnesium. For maximum effect, however, it is best to supplement these vitamins as well as eat foods rich in them.

Natural Stimulants

If you still need a boost, especially during the first week off caffeine, you can do it the natural way. The body makes adrenaline and its cousins the “feel-good” neurotransmitters dopamine and noradrenaline, directly from an amino acid called tyrosine. Supplementing 1,000 mg of tyrosine on an empty stomach or with some carbohydrate such as a piece of fruit, gives a positive lift. This is well worth it in the week you’re quitting caffeine. It's best to consult with a Natural Health Care Practitioner when you are addressing neurotransmitter deficiencies.

In addition to tyrosine there are a number of “adaptogenic” herbs. These include Asian ginseng, Siberian ginseng, reishi mushrooms, and rhodiola. While rhodiola is a favorite in Siberia, reishi mushroom is one of the most respected tonics in Chinese medicine. In Asia, it has been revered for as long as five thousand years. These herbs are called adaptogens because they help even out and maintain normal levels of another energy-giving adrenal hormone called cortisol. These are all available as herbal supplements and you can find them combined with tyrosine.

My Experience

I was addicted to coffee a few years ago. Even now, it's easy for me to get hooked again. All it takes is one cup of coffee and I'm likely to drink it again the next day. The only substitute that has worked for me is white peony tea which I drink every morning. It has health benefits, and it's lower in caffeine than black tea. Check out the mountain rose herbs link if you'd like fresh, dried organic white tea shipped to you. You'll find white tea under black or green tea on the tea page.

A few simple steps you can take to reduce your intake of and addiction to stimulants and balance your blood sugar

 Avoid sugar and foods containing sugar.

 Break your addiction to caffeine by avoiding coffee, tea and caffeinated drinks for one month, while improving your diet. Once you’re no longer craving caffeine, the occasional cup of weak tea or very occasional coffee is not a big deal.

 Break your addiction to chocolate. Once you’re no longer craving it, the occasional piece of chocolate is not a problem. Choose the dark, lower sugar kind of chocolate.

 Eat breakfast, lunch and dinner—choosing low GL foods—plus two fruit snacks in between.

 Take a high-strength multivitamin, plus 2,000 mg of vitamin C per day and 200mcg of chromium.



Source: The New Optimum Nutrition Bible by Patrick Holford

Disclaimer:
Those seeking help for specific medical conditions are advised to consult a qualified nutrition therapist, clinical nutritionist, doctor, or equivalent health care professional.
The recommendations given here are intended solely as education and information, and should not be taken as medical advice. Neither myself nor the sources mentioned accept liability for those who choose to self-prescribe.

These statements have not been evaluated by the FDA and are not intended to treat, diagnose or cure any disease either physical or mental.

Series: Optimal Hormone Balance--Stress and Hormonal Health

Stress and Hormone Balance

Some of the hormones involved in adapting to stress are adrenaline, cortisol and DHA. Most people have heard of the “flight or fight” response to stressors and how this affects the body. Hormones are released in response to stressful situations or states of stress. Stress can cause your hormonal system to go haywire. This happens because when you are constantly under stress, you are literally wearing your body out! Prolonged stress is associated with speeding up the aging process, with a number of the diseases of digestion, and with hormone balance. A very profound statement is, “Any body system that is overstimulated will eventually malfunction.”

Stimulants

If you are living off of coffee, a high-sugar diet, or stress itself, you increase your risk of upsetting your thyroid balance ( which means you’re likely to gain weight) or calcium balance (resulting in arthritis) or of getting problems associated with sex-hormone imbalances and excessive cortisol. These are the long-term side effects of being stressed out all of the time. One way to reduce your stress levels is to reduce your intake of sugar and stimulants. The more dependent on stimulants you are, the more your blood sugar levels will fluctuate, with low blood sugar levels triggering the release of adrenal hormones. This means that just having a sugary diet and unbalanced blood sugar levels can put your body into the stress-response mode. Everyday stress plus coffee, and a high sugar diet is a recipe for ruining your hormonal system.

Irregular Periods

If your periods are either absent of irregular and you’re not in menopause or pregnant, it is worth checking out the cause. Absent or irregular periods are associated with low weight, strenuous exercise, anorexia nervosia, taking the contraceptive pill, or extreme stress. Extreme stress can lead to either missed periods or more frequent periods. (Follow the dietary recommendations given in this article).

Stress and Estrogen Dominance

The hormones that regulate your menstrual cycle estrogen and progesterone can be skewed by stress. The balance between estrogen and progesterone is critical. Stress can interfere with your ability to ovulate, thereby blocking progesterone function and pushing further into estrogen dominance. If a woman does not ovulate, no progesterone is produced during that cycle. This is because progesterone is produced in the sac that contains the ovum, once the ovum is released. If no progesterone is produced there is relative estrogen dominance. Estrogen dominance is associated with an increased risk of breast cancer, fibroids, ovarian cysts, endometriosis and PMS.

Learn about how the pill eliminates ovulation at about.com under "Withdrawl bleeding."

Diet Tips for Hormonal Health:

• Keep animal fats very low in your diet.

• Choose organic vegetables and meat whenever possible to reduce pesticide and hormone exposure.

• Don’t eat fatty foods wrapped in PVC cling film.

• Use stimulants such as coffee, tea, chocolate, and sugar only on occasion, if at all. If you’re addicted to any of these, break the habit.

• Do not let stress become a habit in your life. Identify sources of stress and make some positive changes to your circumstances and the way you react to them.

• Make sure you’re getting enough essential fats from seeds, their oils, or supplements of evening primrose, borage or flax oil.

• Make sure your supplement program includes optimal levels of vitamins B3, and B6, biotin, magnesium and zinc. (see Wellness Resources Vitamins link on this page for a good quality multi-vitamin)

• If you have PMS or menopausal symptoms, consider taking a hormone –friendly supplement containing extra vitamins B3, B6, and C, and biotin, magnesium, and zinc, and/or the herbs agnus castus, dong quai, black cohosh, and St. John’s Wart.

• Natural Progesterone is available on prescription should a saliva test reveal a need for supplementation.



Sources:

Balance Your Hormones Naturally by Kate Neil and Patrick Holford
The New Optimum Nutrition Bible by Patrick Holford
Dr. Susan Lark’s Hormone Revolution by Susan M. Lark, MD

Disclaimer:
The article presented here is for educational and entertainment purposes only. It is not intended as medical advice. This information has not been approved by the FDA and is not intended to treat, diagnose or cure any disease whether mental or physical. Please see a licensed health care practitioner for medical concerns. If you have medical concerns, you may consult your doctor before beginning a supplement program.