Who would have imagined how much bang a little herb or spice has to offer.
Pumpkin pie mix has ginger, cinnamon, nutmeg, and clove all together!
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Nutrition & Health
Who would have imagined how much bang a little herb or spice has to offer.
Pumpkin pie mix has ginger, cinnamon, nutmeg, and clove all together!
On the last couple of days of my trip in Israel my stomach was giving me a bit of trouble.
Besides other supports like eating mostly simple cooked foods, taking some oregano oil, and adding in probiotics, I started putting ginger in my morning smoothie once I returned home.
I always have ginger in my freezer, but I'll be honest, I seldom use it.
I'm lazy to cut it and peel the skin--even though it literally takes 10 seconds. Yes even when frozen its still easy to cut.
Well, the good news is that I have fallen back in love. Not only is the taste of this beautiful yellow root a wonderful addition to my blueberries and cranberries, its a powerhouse of nutritional potency.
No wonder, it's the cousin of a smiler looking root colored orange. Turmeric stop stealing all the spotlight!
Here is why ginger is a root you might want to use more often:
So what are you waiting for? Throw some ginger in your smoothie, grate it into a coconut oil and tamari stir fry, use it next time you bake a healthy sweet treat, make warm tea, cook a ginger carrot soup--yum, or use it in a marinade for fish (garlic, grated ginger, chopped jalapeño, cilantro, white wine, tamari, and unrefined sesame oil blended together).
If you ever visit Israel, one of the most memorable aspects of this little country is the farmer's market style fruits and veggies found everywhere.
Tasty, fresh, and very nutritious!
One morning during my visit I went for a run in the hot sun filled landscape. On my return I was caving something cooling and fresh.
While I love juice, I am sensitive to sugar and prefer to get my fiber when consuming fruit.
I decided to experiment by blending one red apple, one plum, half a lemon juiced, and 1/4 cup of water all together.
What came out was raw apple sauce, sweet with a bit of tang. Absolutely delicious.
According to Michael Greger M.D. apples can help reduce breast, oral, colon, and ovarian cancer--but keep the peel on! Apples seem to be full of antioxidants, are antimutagenic, anti-inflammatory, and help bolster the immune system.
Apples are now in their harvest season so stock up and make raw (or if you wish cook and can) sauce.
I put cranberries in my smoothie with some dates or a bit of maple syrup. Yum! Go go science!
War is a terrible thing, which tends to create even more distance, fear, and hate between people, who at the end of the day are simply people.
Food is a wonderful thing, which tends to bring people together to celebrate, replenish, and take part in nature's bounty.
I've always found it interesting that what is called an Israeli salad is also known as an Arab salad.
The base ingredients of tomatoes, persian cucumbers, olive oil, lemon, salt (use sea salt please), pepper and either parsley, mint or both are the same (at times I add a bit of flare with red or yellow bell peppers, pitted green olives, middle eastern pickles (easy to find at any Israeli or Arab store), and heat of palm).
Simple, cooling, hydrating, alkalizing, and extremely tasty.
So stop fighting, make peace, remember we are all composed out of the same stardust, and have some Arab-Israeli Salad.
At a recent short talk on the basics of nutrition I asked how many people know someone with a thyroid problem.
Out of 20 people about 13 raised their hands.
The thyroid is a complex arena and as usual it seems that conventional medicine is slightly behind the times.
Here are some key points from Mary Shomon who has been writing and guiding people on holistic thyroid care since 1995:
If hypothyroidism is present what are some effective strategies to support the thyroid gland?
If the thyroid is malfunctioning it can create an immense amount of havoc for the body.
One of my main nutrition principles is moderation and rotation so after some time using a plant based protein powder I decided to experiment with whey.
To my surprise it seems that I have been living in dark ages as every other person I talked to was already consuming whey protein.
Even some holistic practitioners that don't advocate the use of dairy approve of the benefits of of this magical white powder.
As usual in our wonderfully advanced culture most people consuming whey protein don't think twice about where their product comes from and as a result are using a denatured product full of unnecessary synthetic additives, heavy metals, and chemical detergents.
In addition, it is vital to avoid whey protein isolate a similarly processed product like soy protein isolate, both or which are created in a lab.
The bottom line is that the quality of the protein is going to depend on the how the cow is being fed, treated, and milked.
A factory farm cow is full of stress hormones, consumes soy and corn, given antibiotics, and is over milked.
A grass-fed cow is out on pasture, gets sun, and is less stressed.
It is also important to note that per the FDA, all powdered dairy products must undergo some level of pastuerization to be sold.
Any product that claims to be fully RAW is not telling the whole truth.
This means that its up to the company selling whether they take extra steps to ensure low temperature pasteurization to maintain the full range of biologically active proteins that carry the benefits of whey.
So now that we have quality down what is all the hype about?
With high quality as the first guiding principle here are a few brands committed to wholesome whey.
Delusion is a necessary part of life as knowing everything all at once would be a bit overwhelming.
In a way deceiving ourselves in certain situations actually protects our sanity.
On the other hand, living in fantasy can also create problems as we base our actions on preconceived notions that we think add up in a particular way but in reality don't.
In the world of food it is easy to be deceived as a large part of food marketing is intended to confuse consumers.
The other day I ran into an acquaintance at the grocery store and I noticed he had conventional strawberries in his cart.
Now if I were a normal human being I would have kept my mouth shut. But alas, I'm not, I couldn't resist informing him that strawberries are one of the most sprayed fruits (# 2 on the Dirty Dozen list by EWG).
The next thing he said was were delusion comes in. "But I wash them."
Believe it or not this is not an uncommon fantasy that understandably makes people feel better and more protected.
But sadly this is where reality begins to pop the bubble. All the fruits and veggies where thoroughly washed before pesticide levels where measured.
Moreover, strawberries in particular grow close to the soil and have many fans in the insect world so they are heavily treated with an aggressive regiment of chemicals.
While it might make us feel cozy to believe washing harsh pesticides makes them clean, living in this delusion has consequences.
The majority of debilitating western diseases are linked to environmental toxicity--a large amount of which we are exposed to through our food.
Yes, it will cost you a bit more $ in the short run to go organic with the most toxic fruits and veggies, but I would bet my savings account it will save you from heartache and cash in the long run.
Study the list from above. Buy organic where its most important. Save $ with the clean produce. Create a win/win.
Stop the delusion...at least a little.
Over the last several days I have been spending time and supporting a friend who has been extremely down after a breakup.
Depression is something that runs in my family so I have had plenty of experience with down times.
If you've ever been extremely blue you know the struggle. Feeling helpless, powerless, unmotivated, stuck, frustrated, sad, alone, and wondering when it will end.
While in some situations antidepressants are an important tool, too often the power of specific life rituals and nutritional therapies are underestimated and underutilized.
Furthermore many mood stabilizing drugs take 4-6 weeks to kick in so its important to have other tools to work with during down times.
Here are a few things I have learned from years of experience and research with down days:
While this list might seem overwhelming choose a few rituals to explore and implement every day. Particularly with the daunting feeling of depression it is the simplest small baby steps that add up and make a huge difference!
A few posts ago I wrote about Malicious Mercury and its detrimental effects on health and vitality.
Today with my mercury amalgam fillings removed from my mouth its time to initiate a detox to remove this toxic waste once and for all.
While I have always read about the effects of mercury, I was surprised that the first 3 days after getting my fillings out I felt like I had chronic fatigue.
I was taking my basic herbs, moving my body, eating well but I just couldn't muster any energy. My eyes where hurting which in Traditional Chinese Medicine correlates to the liver. All of this even after my Biological Dentist took every precaution to minimize my exposure.
When it comes to cleansing from mercury it it important to remember that this is not a small task, and while you can incorporate some of these rituals, to be truly effective consider working with an informed alternative health practitioner.
If you are curious at getting a baseline reading of your mercury levels refer to the previous post for testing information.
When it comes to detoxification it is important to remember that the body is a very intelligent instrument. Assuming you are not dealing with a genetic deficiency that makes it more difficult for your body to produce glutathione, your body will be able to cleanse well but still need some added support.
Prep Time: before you invite mercury to come out of its hiding places in the fat tissues its vital to prep the body for the cleanse. Remember that the way the body will eliminate heavy metals is through your liver, kidneys and gut so all 3 have to be primed and ready to go. Prep for 2-3 months before moving into a full detox.
One Week: before you get started begin to incorporate a few more steps to the ones above
Go Time: its time to coax mercury to come out and stay out. Here there are several options to play with, again consider consulting a health practitioner to make sure you are well informed. Make sure to continue all of the above steps as you implement the following.
Over the last several months i've been on a dental journey which has included a sinus infection, sedation, rubber dams in my mouth, loud drilling sounds and an ample amount of pain.
While it hasn't been amazing fun I don't regret embarking on this journey of removing my mercury fillings.
My body has endured 20 long years of small, consistent, and potent mercury exposure which I can't imagine has been stellar for my health.
I'm excited to see if after a full detox (more details in my next post), I notice a difference.
While I've always known mercury is not amazing, as I am getting metal removed from my mouth I figured its time to dive in deep.
To begin its important to note that even if you don't have these ancient fillings you're still not in the clear.
Mercury exposure is everywhere!
The top 3 sources of mercury are:
What scary about this metallic substance is that it accumulates in fatty tissue and sorry for further bad news but our brain is 60% fatty tissue.
With the reality of mercury is all around us it is vital to take action.
Once you've lowered your exposure its time to detox the mercury out of your system. More on this soon.
One of the topics that constantly draws my attention is cancer.
With continual credible research that shows family history is only a small part of cancer risk, why are so many people getting this potentially deadly disease?
Lifestyle, nutrition, and chemical exposure seem to be high contributing factors of whether cancer manifests at full blast.
Breast cancer in particular is concerning as it has become the leading cause of death for women in their late 30s to early 50s.
A recent study from the Silent Spring Institute focused on illuminating common place breast carcinogens found throughout women's day-to-day lives. Here were the findings focusing on 100 of the most common chemicals:
While life gets busy, it is amazing how the little things can make a huge impact.
The adage 'buyer beware' is one I have always taken to heart, especially when it comes to eating out.
For mother's day this year my sister and I were blessed to actually be with our mom who usually lives in Israel but is currently visiting.
I had planned for us to go to a beautiful cafe over looking the ocean that sources farm fresh eggs and in-season produce.
When I called them on Sunday morning at their opening time around 8am they told me 100 people where already lined up.
We were all hungry so decided to go and eat at the hotel dining area we were staying for $30 a person.
The hotel portraits themselves as a pretty high class establishment but when it comes to food it seems that serving a dose of fake is their guiding light.
Now listen, I would't be as upset if I was charged $12 as then I would have felt that my defensive eating choice of steal cut oats and berries would have been justified but if there is one thing that boils my blood is being taken advantage of and my blood was boiling.
I spoke to the manager and shared with him that for me factory farm eggs, jam with high fructose corn syrup, toxic farmed salmon, fake maple syrup made out of corn syrup, conventional yogurt with dyes and sugar, white flour products galore, and zero vegetables does not equate to a high quality meal.
To his credit he was very professional, went to do research to confirm all of my assumptions, and gave us a discount.
I know that businesses have to contend with the bottom line but can they at least be more transparent.
Let people know that you are serving them trash so they can at least be more informed or be able to eat defensively.
Until that day I hope more people will not simply stay silent and chew, but actually speak up and remind those in charge that fake is simply not going to cut it, not now, not ever!
The next morning we had our real mother's day meal, farm fresh eggs, tasty veggies, and a beautiful ocean view!
I have always seen my mom use celery root in soups but lets be honest, every time I walk by this veggie in the store it doesn't really scream 'I'm beautiful, eat me.'
Well yesterday I broke my prejudice and stopped judging a book by its cover.
I decided to add this little root to my lentil soup which also has carrots, turmeric, red potatoes, and yams.
I have to say I am impressed by the taste. The celery root adds a bit of a pungent kick that blends well with all the other root veggies.
In addition to the taste it seems that this wrangled up root has a nutrient punch as well:
Next time you make a warming soup (I know its Spring but San Diego is still chilly) explore adding a slice or two of this often ignored root.
Many years ago I discovered the reality that exercising is an effort.
As a yoga teacher you would think I love to move, but in reality if I could take a pill and sit on my ass and contemplate life all day long, I would.
I am grateful no one has invented the exercise pill yet because it forces me to actually do something in my body.
While I am grateful for the influence asana has had in my life I am not one of those that can get on my mat everyday. I need diversity.
Yesterday while visiting in Los Angeles I headed to a local YMCA for a Zumba class.
Myself and seven women rocked it out to amazing latin inspired music for 45 minutes.
How could anyone resist moving when its so much damn fun! And MEN where are you? Come get your sweat on!
And that is the key, from swimming, biking, and tennis, to hiking, yoga, and zumba JOY is the driving force behind my inspiration for movement, and for that I am eternally grateful.
I stopped exercising a long time ago and instead started moving my body while having fun!
Moderation is a word we have all heard about haven't we?
So why does it seem to be one of the hardest practices for human beings to employ?
While the whole food kingdom provides us with potent nutrients, antioxidants, healing properties, and vitality, it too has a tipping point where the adage 'too much of a good thing' becomes worthwhile to contemplate.
Kale is a wonderful example of a health food gone amiss.
Yes it has a high ANDI score (Aggregate Nutrient Density Index), yes its green and excellent for internal tissues, yes its high in antioxidants and helps the body cleanse and YES if over-consumed, especially raw, it will slow down your thyroid because it competes with the body's ability to absorb iodine (read more here under thyroid function).
P.S. other cruciferous vegetables like broccoli, cauliflower, cabbage, Brussels sprouts and collard greens great for preventing cancer can also have the same effect if eaten in excess.
So what to do? Does this mean you never eat these foods ever again?
It all comes back to moderation. Cook it, have it raw, steam, bake, eat kale, eat chard, and rotate through the hundreds of other greens available at your farmer's market and coop.
Don't break up with Kale, just don't juice it raw every single day.
But this goes for everything. If you consume flax, olive oil, ghee, berries, lemon water (which can erode enamel if over used), the mantra to repeat over and over again is:
Everything has a tipping point!
Too much of a good thing can create havoc but the insurance policy is very very simple.
Embrace diversity and all will be happy in your body's internal landscape!
I love being in India but one of the side effects of tasty oily Indian food, constant sweating, and an overconsumption of seductive fried tasty treats, is the wonderful protrusions on my face.
When the body's systems begin to get clogged up its time to reset with a simple detox.
Its also Spring time which is a perfect season to help your body jumpstart and get rid of any winter stagnation.
While there are many ways to cleanse it is vital to create protocols that don't add stress to your life.
Be realistic and remember that a few commitments done consistently well are much better than many actions you don't actually adhere to.
1. Choose to detox for 7, 10, or 14 days.
2. Take a break from sugar, caffeine, and chicken, beef, and dairy.
3. Eat more vegan meals with an emphasis on foods that are more alkalizing (look at this chart at low, medium, and most alkalizing foods)
4. Drink plenty of water throughout the day and feel free to add fresh grated ginger, fennel, or detox tea blends.
5. Add supplements:
As you embark on your detox make a commitment to journal, spend time in nature, get a massage or two, find a way to sweat through a hot yoga class or sauna, and remember that during a cleanse sometimes things get WORST before they get better.
It began with a little tickle in my throat, then a runny nose, followed by low energy, congestion and lots of colorful phlegm.
From there my friendly visitor traveled into my lungs before my body was able to fully usher it out the door.
While its not my favorite experience to be sick, I do enjoy the process of seeing my symptoms move and shift and recognize how my body is working hard to heal (I am not using the word fight intentionally here), and reestablish the status quo.
While some people reach for antibiotics at the first sign of trouble, I would rather let my body do what it knows how to do best and employ specific rituals and herbs to support its already brilliant protocols for healing.
If you feel overwhelmed by this list take a deep breath and write down what would be doable in your life.
When I was in NYC on the East Coast my sweet friend Alexey made a very simple and delicious breakfast dish which I just recreated this morning.
He sliced up some apples, put them in a pot with water, threw in some raisins, cinnamon, and clove.
Brought the water to a boil and let it all simmer for a bit of time.
Simple sauce.
No pealing, no mashing, no straining, and very very tasty.
Apples are generally cooling but when cooked they can actually have a soothing effect on digestion and help cleanse the colon.
To my breakfast I also added a sliced banana but to manage the sugar content of the meal (even though cinnamon is there to help regulate) I also added a bit of unsweetened coconut milk (you could also add some Coconut Oil or Ghee) which provides bit more satiating fat.
Enjoy!