The Lemon Letter

Super Duper Green Salad

2012-01-08T21:44:00.000-08:00

Behold, my new, favorite salad...... and the best part is, I don't get sick of eating it after 2 days. All this time I was searching for the perfect dressing to help me enjoy salads day after day. But the solution was so simple. Read on....

Super delicious Lemon Letter Salad (all organic):

Mixed greens
Herbs such as basil, cilantro, or parsley
Grated carrot
Petite peas (frozen and then soaked in a bowl of water for a bit to thaw)
Avocado
Lemon juice (1/2 lemon)
Olive oil
Nutritional yeast flakes (generous sprinkling)
Sea salt

Just stack it up in a bowl, mix, and enjoy!

In addition to my lovely salad, I like to steam a sweet potato and top it with coconut butter, cinnamon, and a little honey. Ooh, I can't get enough of this dinner. It's a great wintertime option and requires very little effort in prep or clean up.

For the sweet potato, I try to pick a long, skinny one so the cooking time is less. I put the potato in a steamer on the stovetop, poke it full of holes, and set the timer for 20 minutes. If a fork passes easily all the way into the flesh of the sweet potato, it's done. If not, set the timer for another 10 minutes and keep on steaming. It's so worth it. You can even steam while you're chomping down on the salad.

Pumpkin Seed Milk: Wowee!

2011-07-11T18:04:00.000-07:00

Hazelnuts, move over and make room for the latest and greatest: Pumpkin seed milk! I was skeptical when I made my first batch. But it turned out so well! The milk has none of the grainy-ness that nut milks typically have. And since I don't like to strain out the pulp, this is a fantastic discovery. Pumpkin seed milk is suuuuuuuper smoooooooth :)

Here is the approximate recipe and procedure to make 1 quart:

Soak 1/2 cup of raw pumpkin seeds overnight
Place the soaked seeds in the blender with about 2 cups of ice water
Add about 4 or 5 medjool dates
Add 1/2 of a vanilla bean
Blend on high for about 1 minute
Add 2 more cups of water
Taste and adjust sweetness or thickness

I made another batch using a combination of pumpkin and sunflower seeds. This is a great way to mix up the routine and get a wider array
of nutrients. I'm not abandoning the Hazelnuts altogether, but it was time to rotate them out for a while.

Cool As A Cucumber

2011-06-12T14:25:00.000-07:00

My latest juicing creation:

3 apples
1 cucumber
1" ginger root
1 lemon
1/2 head of celery
1 fennel bulb

It's not too sweet. Just cool and refreshing.

I was nervous about adding fennel to my juices at first. I thought it would produce an overpowering licorice flavor. To my surprise, the flavor is extremely mild and delicious to the final drop.

Hire a maid... or use this homemade multipurpose cleaner for your spring cleaning

2011-06-08T18:55:00.000-07:00

If you're like me, you would much rather have someone else do the cleaning. Even though I am responsible for fewer than 800 square feet, keeping it clean sometimes seems like a vain pursuit; it always needs to be cleaned again by next weekend!

I'm not yet willing to hire a maid to take care of my messes, but I am willing to whip up my own multipurpose cleaner. This can be very handy if you find yourself in the middle of spring cleaning and your trusty Trader Joe's Next To Godliness cleaner is down to the last drop. Don't fret. You probably already have all the ingredients in your house already... including that empty spray bottle.

I took this out of a Housekeeping magazine :)

Multipurpose Cleaner:

1.5 tsp castile soap
3 tsp white vinegar
4 C water

Just shake it up in the bottle and go! Judging by the way my counter tops and floors sparkle, this stuff works. Additionally, it's completely safe for you and the environment!

"Almond Moo" Smoothie

2011-04-30T15:05:00.000-07:00

It's after 3 PM, and I'm hungry. But I don't want to spoil my appetite for dinner. So what do I do?

I'm thinking, Almond Moo :)

My friend, Lynn, made this smoothie for me a couple weeks ago. I had to have two glasses full. The next day, I made my own.

This is her recipe:

1/2 C plain or vanilla soy milk
1/2 C chocolate soy milk
1 frozen banana (this makes it thick!)
1-2 tsp almond butter (freshly ground, no additives)
Blend!

For mine, I substituted Hazelnut milk for soy milk.

But I also add other things like carob (I am on a total carob kick lately), coconut oil, cinnamon, etc. Whatever strikes my fancy. I also like to add a tsp of chia seeds and take it to-go. By the time I drink it, the chia has had time to soak and gel. I love those little gel-ly chia seeds. It reminds me of bubble tea. Add chia to your favorite beverage and see what happens!

PS. you can also make this into Peanut Butter Moo by sub-ing in peanut butter.

Yumm-moo

Chocolate Carob Protein Shake with SUNWARRIOR

2011-03-06T21:43:00.000-08:00

Had an amazing workout at the gym this morning, and I want to share with you my latest post-workout drink. I'm loving it!

It contains only three ingredients:

1-2 C Hazelnut milk
1 scoop Sunwarrior Protein powder
2 T Carob

You can mix them in a blender or shaker. I use my Vitamix. It's quick; it's easy. That is, as long as you have your hazelnut milk prepared. I've written before on how to make almond milk and touched on Hazelnut milk once in this article. But now I use Hazelnuts (also called Filberts) because they are locally grown, can be obtained in a truly raw state (unlike almonds which are by law pasteurized), and thus can be sprouted.

Hazelnut milk is also easy to prepare. You just need to plan ahead about 8 hours to allow the nuts to sprout.

Needed ingredients for 1/2 gallon of milk:

1 C Hazelnuts
1/2 C Brazil nuts
6 large medjool dates
1/2 vanilla bean
Water

First, I soak the nuts in water for at least 8 hours. This allows the nut to sprout, making its nutrients bioavailable.
Second, I drain the soaked nuts and put them in my Vitamix blender with the dates and vanilla bean and about 2 cups of water.
I blend on high until the nuts are reduced to an extremely fine texture. They should be basically liquified.
Third, I add more cold water to make 1/2 gallon in total.
Lastly, I taste it. Mmmmm... yummy.

And that's it. You have your Hazelnut milk ready to go into the super-easy carob protein shake.

The reason I like the Sunwarrior protein is because it contains one amazing ingredient: Brown Rice Protein (Biofermented Raw Sprouted Whole Grain Brown Rice Protein). Talk about amazing. No fillers, extra junk, or dubious ingredients. It has a complete amino acid profile and is gluten free. If you have allergic reactions to most other protein powders, I encourage you to sample this one. Chances are, you will not react badly. I prefer the natural flavor because then I can tailor it to be chocolate, vanilla, or whatever.

This shake is just enough to recharge me right after a whirlwind session of weight training and intervals on the stairmaster.

Green Juice of the Year

2011-02-13T16:14:00.000-08:00

For all you fresh juice lovers, try this combo. It blew my taste buds outta the water. It's basically my typical green juice with bell pepper added. I didn't realize what an amazing twist bell pepper adds.

Here is approximately what I put through my juicer:

1 head celery
1 cucumber
2 apples
1 lime (peeled)
1 orange bell pepper
2" fresh ginger root
2" fresh turmeric root

When you're finished juicing, add a dash of cayenne pepper to each glass. A fantastic addition would be cilantro (blended in or juiced).

Add a beet to make it a lovely valentine drink for your sweetie.

The fresh turmeric root is a great addition because of its anti-inflammatory properties. If you are looking for turmeric root in the grocery store, you might confuse it with ginger root. It looks the same but is orange on the inside.

Cheers to health and deliciousness!

Raw Beet Salad

2011-01-29T18:30:00.000-08:00

My search for a raw beet salad recipe was inspired by the mother of my two piano students. We held a small recital the beginning of January complete with piano music and delicious food. Her beet salad was fantastic. I didn't ask for the recipe, but found this one on my own. I love beets and am always looking for a new way to eat them. I plan to make the beet salad again this week for a daily lunchtime appetizer. Perhaps you should too...

Raw Beet Salad

3 beets
3 tablespoons freshly squeezed orange juice
1 tablespoon freshly squeezed lemon juice
1 tablespoon extra virgin olive oil
2 tablespoon minced chives, mint, or parsley (or a combination)
Salt to taste
Leaves of 1 romaine heart

1. Wash the beets and grate them in a food processor fitted with the shredding blade.

2. Combine the orange juice, lemon juice and olive oil. Toss with the beets and herbs. Season to taste with salt. Line a salad bowl or platter with romaine lettuce leaves, top with the grated beets and serve.

See the original recipe here.

Raw, Vegan "Egg nog"

2010-12-14T20:19:00.000-08:00

Have the twinkling Christmas lights got you in the mood for a holiday beverage? Try this raw, vegan version of egg nog. It's thick and creamy with a touch of spice.

Step 1 - Make a thick almond milk.

I used Almonds, Sesame seeds, & Brazil nuts.
1 cup nuts to 3 cups water plus 5 dates
Blend well and strain the pulp if you like. I prefer to keep the pulp in there.

Step 2 - Blend the following ingredients:

1 batch of Almond milk
2 bananas
1 vanilla bean
1/4 tsp nutmeg
1/4 tsp cinnamon
1/8 tsp ginger

The spice measurements are approximate. I just kept adding spice until I was satisfied. Also, the drink tastes better if it has time to sit overnight.

This recipe was adapted from Raw Glow.

I hope you enjoy it!

Truly Natural Skin Care

2010-12-12T21:54:00.000-08:00

Have you been spending a lot of time and money looking for truly natural and organic skin care? I have been making my own for years because it is nearly impossible to find truly pure products. Finally, I would like to present to you a skin care line that is truly pure: Annmarie Gianni Skin Care.

Read a review on the products here.

I have used 3 of the products myself.

Coconut Body & Face Oil - I loooooooove this, and so does my skin. It smells great, calms, and nourishes.

Anti-Aging Serum & Anti-Aging Oil - I put these on before bed. They have a nice herbal scent. A little goes a loooooong way too, so your 15ml bottle will last a long time.

Good news is, mini sets were just made available, so you can try it out without committing too much. Also, you get free shipping until Dec 15... that's just 3 days away, so check it out now.

How To Open A Pomegranate + Pom Smoothie

2010-11-28T23:56:00.000-08:00

With the fall season come the delightful pomegranates and pears. Pomegranates, however, can be quite perplexing. Let me show you how to open this unique fruit to get the most out of it.

Here's a delicious fall pomegranate smoothie to try:

Seeds from 1 pomegranate

1 ripe bartlett pear

1 lemon, juiced or peeled

2 t cinnamon

Blend all ingredients in your Vitamix blender until smooth.

Food Rules

2010-10-08T16:48:00.000-07:00

In Defense of Food by Michael Pollan is one of my favorite books ever. It's phenomenal. The introduction alone is worth a read. As I read it, I am jumping up and down in my mind, cheering the author on. It's absolutely right on point concerning the evolution of health and nutrition in America and the confusing mess Americans find themselves in today.

One thing Michael Pollan mentions is orthorexia. This really hit home for me. If you don't know already, orthorexia is an unhealthy obsession with being healthy. It's true; obsessing over health can be very unhealthy. We health nuts need to take a step back and ask ourselves: Am I enjoying my food? Check this out:

"What you think about your food is more important than what the food actually is."

Wow! Simple but incredible! So what does this mean to me? It means,

Do not eat when I am upset.
Always bless my food and those who prepared it.
Always be grateful for my food no matter what it is.

This is very important because sometimes I find myself in situations where I cannot eat the food I would prefer because maybe it's not available or I would be rude to turn it down. Thoughts are powerful, so the lesson is don't get caught up in negative thinking about your food or health.

Back to Michael Pollan... his books are great. He wrote a little book in 2009 called Food Rules which is basically a quick summary of the conclusions he has reached through his research while writing previous books such as In Defense Of Food and The Omnivore's Dilemma.

I am going to share some of his rules here because I think they are important, and it will help all of us be less obsessive over the little things, appreciate more, and still pursue high-quality nutrition. Additionally, these rules apply to all types of eaters: vegan, vegetarian, and omnivore. By following them, we can all relax and be healthier as a result.

Eat Food. This raises the question, "what is food?" Some of the following rules will help you distinguish between real food and food-like substances.
Don't eat anything your great-grandmother wouldn't recognize as food.
Avoid food products that contain more than five ingredients.
Avoid food products containing ingredients a third-grader cannot pronounce.
Eat only foods that will eventually rot.
Eat foods made from ingredients that you can picture in their raw, natural state.
If it came from a plant, eat it; if it was made in a plant, don't.
Eat mostly plants, especially leaves.
Treat meat as a flavoring or special occasion food.
Eat animals that have themselves eaten well.
Eat well-grown food from healthy soil.
Eat sweet foods as you find them in nature.
Spend as much time enjoying the meal as it took to prepare.
Breakfast like a king, lunch like a prince, dinner like a pauper.
Treat treats like treats.

There are 64 rules in total. Most have a short explanation. Additionally, most have exceptions... because life doesn't always follow 'the rules' :)

"Eat food. Not too much. Mostly plants."

Peanut Butter (and Chlorophyll!)

2010-09-30T11:51:00.000-07:00

When I was a child I would eat nothing but peanut butter. Every cell of my body was built on peanut butter and honey sandwiches. Fortunately I grew out of that limited diet, but I still enjoy a little PB here and there. Remember peanut butter on celery? Good snack. But let's talk about peanut butter itself, because I am realizing that the peanut butter I am thinking of may not be the same thing you are thinking of...

I recently discovered that to most Americans, peanut butter equals JIF. I'll hold back my gasps of horror to offer my suggestion. To me, peanut butter equals peanuts and perhaps some sea salt--no more. It contains no added sugar or hydrogenated oils. Have you checked out the ingredient label of your peanut butter of choice? You'd be surprised to find substances that really don't belong.

A complaint about natural peanut butter is that it has to be stirred. The natural oils settle on top and must be stirred in when the jar is first opened. Additionally, natural peanut butter should be refrigerated. But this is more than worth it because natural peanut butter is far healthier and tastes far better.

Tip: turn the unopened jar of peanut butter upsidedown for a couple days before opening the first time. This will make stirring easier because the oil will get to the bottom of the jar where the peanut butter is prone to become rock hard.

While peanut butter may not be the absolute purest, healthiest choice on the planet, it still has lots of nutrition to offer such as protein, fiber, folate, and niacin..... hey, I did survive on it for a couple decades afterall...

The primary risk of peanuts is contamination by mold, particularly aflatoxins which are very toxic and can affect the liver. Fortunately, the FDA has established some regulation to help protect humans and animals. My advice is to always purchase organic, natural peanut butter from a company who cares. A glass jar is preferable over plastic also :)

Tip: Sprinkle nutritional yeast on your peanut butter snacks for extra B vitamins. It's good. I've been doing that since childhood too.

If you are particularly worried about aflatoxins, increase the chlorophyll in your diet (which you really should do anyway!) as chlorophyll blocks absorption of toxic carcinogens, according to this article from Natural News. Take the suggestion from Mike Adams and drink some parsley juice. Add it to your green smoothie or put it through a twin-screw juicer such as the Greenstar: Tribest Green Star 3000 Deluxe Juicer/Juice Extractor.

Try out this juice combination:

2 organic granny smith apples
1/2 organic cucumber
1/2 head of organic celery
1 lemon
1" of ginger root
1 bunch of organic parsley

If you are a peanut butter lover, throw away the Skippy and try something natural. Just do it, please.

More "After School" Snacks: Vega Shake & Go Smoothie

2010-07-28T13:51:00.000-07:00

I have been taking advantage of the nice weather this summer by biking to and from work. I save so much time by combining my daily exercise and commute, it's awesome! However, when I get home after the 4 mile uphill ride, I need some food right away. This week my dynamite solution has been the Vega Shake & Go Smoothie.

The Vega Shake & Go Smoothie comes in four different flavors: Choc-A-Lot, Vanilla Almondilla, Bodacious Berry, and Tropical Tango. I have tried 3 of the 4. The first time I tried this product, I blended just the powder with water and ice. Result: eh, not too fantastic, and they sat on my refrigerator shelf untouched for several weeks. However, I got inspired this week to add a banana and nut butter to help out. Result: Fantastic!

First smoothie (probably my favorite):
1/4 C Water
Ice cubes
1 banana
2 heaping tablespoons of Choc-A-Lot powder
2 T Raw Almond butter

Second smoothie:
1/4 C Water
Frozen banana
2 heaping tablespoons of Vanilla Almondilla
2 T Peanut butter

These smoothies not only serve as post-biking nutrition but also pre-activity nutrition before I head out the door again to play futsal. These smoothie powders are a combination of proteins, fiber, greens, and probiotics. They serve as a great, quick, whole-food snack for the famished. Give 'em a shot.

Quick note on nut butters: unless you grind the nuts yourself, you should look at the ingredient label. One would think peanut butter is self-explanatory; however, have you seen some of the labels out there? Holy cow! Steer way clear of those containing even a little high fructose corn syrup and/or hydrogenated oils. When I purchase peanut butter or almond butter, I check the label to see that the only ingredients are nuts and sea salt. If there is anything more, I put it right back on the shelf.

Quick Raw Snacks

2010-07-23T16:05:00.000-07:00

When I get home from work, I'm usually famished and need something in my belly right away. Recently, my favorite 'after-school snack' has been fresh green juice and cilantro-jalapeño hummus on bell pepper slices or a delicious raw paté on crackers. This holds me over well until I can get a more substantial dinner prepared. I got my last raw paté from the farmer's market. My friend has a cart there called The New Leaf selling delicious and satisfying raw meals, patés, and salad dressings. However, when I need to make my own raw spread, I go to my friend Lou's recipe for 'Brazil Nut Cheeze.' Today, I'm having it with avocado.Wow is it good. You should try it too.

Here's the recipe below. Be sure to check out the rest of Lou's blog post for more quick, raw food ideas.

Lou’s Brazil Nut Cheeze

1 c Brazil nuts (no need to soak these nuts)
1 lemon, juiced
1 - 2 cloves of garlic
1/2 t salt
Bunch of cilantro
1/2 jalapeño seeded

Add as little water as needed for consistency.
Process all ingredients until smooth.

Raw Strawberry Pie

2010-05-24T18:18:00.000-07:00

I found this raw strawberry pie recipe on a blog about a year ago and finally got to making it. I made 5 pies total and shared with my raw community here in Portland. It was a smashing success! So many people wanted the recipe for themselves. If you are looking for a delicious, springtime, healthy dessert, give this one a try! It is actually more like cheesecake than a traditional fruit pie but delicious nonetheless.

The recipe comes from Andrea Caplan Livingston of Phytofoods in Portland, Oregon. Her recipe is copied below.

Raw Strawberry Pie

Crust:
2 cups almonds or pecans
1 tablespoon coconut oil
1/4 teaspoon vanilla extract or half of a vanilla bean
4-5 medjool dates, pitted
pinch of sea salt

Filling:
2 cups cashews soaked 1-2 hours
1/4 cup lemon juice
1/4-1/2 cup agave
3/4 cup fresh strawberries
3/4 cup coconut oil, melted
1/4 cup water
1 teaspoon vanilla extract or 1 vanilla bean (I prefer the bean)
1/4 teaspoon sea salt

Topping:
1-2 cups sliced strawberries

Crust:
Place almonds or pecans in food processor and process with the S blade until crumbled. Add coconut oil, sea salt, and vanilla and pulse a couple of times. Add the dates last, one at a time, and pulse until the crust holds together when you squeeze it between your fingertips. If the crust does not hold, add more dates (again, one at a time). Press into oiled (with coconut oil) tart or pie pan. Chill in Freezer for 30 minutes before adding filling.

Filling:
Blend all ingredients well in a Vitamix blender if you have one. Pour part of the filling into the pie crust (just enought to cover the bottom). Take some of the strawberries you cut up for the topping and scatter them on top of the filling. Pour the rest of the filling on top and place in freezer for 1-2 hours until firm. Decorate with the rest of your cut up strawberries. This pie needs to stay refrigerated to keep its firmness so make sure you keep in cold up until serving!

Non-toxic Herbal Hair Care

2010-05-13T15:17:00.000-07:00

Truly natural body care products can be difficult to find, and the really good, pure ones are often fairly expensive. If you have been looking for a natural solution to shampoo, conditioner, and hair spray, I have your answer! As an added bonus, I'll tell you how to make a quick & easy hair sheen and perfume combo (my favorite!). Not only do you get to have non-toxic hair care, you get to have fun making it too.

These are do-it-yourself herbal recipes that I got at a workshop sponsored by Create Plenty, a non-profit organization here in Portland, OR whose mission is to reduce waste by connecting local producers and local consumers and following sustainable consumer practices. They have lots going on so check out their website. By the way, I think the workshop took these recipes from the book Organic Body Care Recipes. Check it out if you'd like to do more herbal experimenting.

And back to the hair care...

I made and used these recipes, so I know they work! I think they are good enough to enter into the Mountain Rose Herbs Recipe Contest. Speaking of Mountain Rose Herbs, most of the ingredients can be purchased through their website. Bounce on over for a visit as I'm confident you will find many other fun goodies to play with.

Besides the ingredients listed below, you will need 2 empty bottles in which to store the shampoo and conditioner and 1 empty spray bottle for the hairspray. I also recommend a glass dropper to make the hair sheen easier to apply.

Herbal Shampoo

Mix in small to medium sized bowl the following:
1 tbl calendula blossoms
1 tbl chamomile buds
1 tbl nettle leaf
2 tsp comfrey root
2 tsp orange peel
2 tsp rosemary leaf
2 cups boiling water

After steeping for 30 minutes, add
20 drops of lavender essential oil
½ tsp jojoba oil
½ c castile soap

Herbal Conditioner

2 cups of boiling water
½ c vinegar
2 tbl Rosemary leaf
2 tbl Sage leaf
1 tbl Nettle leaf
Mix and steep for two hours. Strain, then add:
10 drops Rosemary essential oil or Tea Tree oil

Here is a second conditioner recipe for a simpler alternative:

Simple Conditioner

½ cup rosemary leaf
1 tsp borax
4 c boiling water
Mix and steep for two hours. Strain.

Activities for when your herbs are steeping:

Hair Sheen

I love to apply this hair sheen after blow drying my hair in the morning. It soothes dry frizzies and makes my hair smell great! It helps if you have your jojoba oil in a glass dropper. I merely drop the oil in the palm of one hand, rub my palms together, and rub the oil into the ends of my hair.

3-5 drops of jojoba oil
1-2 drops of bergamot (or another favorite essential oil like lavender or ylang ylang)

I love the beautiful floral citrus fragrance of bergamot. Do be warned though not to wear bergamot on the skin in the sun. It will turn the skin red for months. I speak from experience.

Hair Spray

1 cup of water

1 chopped lemon

Boil until lemons are soft. Let cool, then add ½ tbl of 80 proof Vodka.

Consider adding a few drops of essential oil such as lemon or mandarin for a fresh fragrance.

This hairspray offers a gentle, flexible hold. It's enough to smooth fly-aways and keep strays out of your eyes without cementing your hair into an immovable block. Lol. Do be advised that it contains lemon which may have a highlighting effect when combined with sunshine. I cannot say for certain though since it is not so much a concern for blonde hair like mine.

Mountain Rose Herbs is my favorite place to get organic herbs and essential oils. They have everything you need to create your own body care, teas, and home remedies. Go get your herbs now and have fun creating personal care products you and the environment can truly feel good about!

A Bowl Of Gratitude

2010-05-02T12:30:00.000-07:00

This week for dinner I made a recipe for A Bowl Of Gratitude, a delicious rice bowl from Cafe Gratitude in San Fransisco. And, wow, was it good. I made it basically as this blog describes, but I was all out of hearty greens and used cilantro instead. I also used avocado rather than egg. It was like an avocado roll in bowl. So good! "I am grateful!" were the first words out of my mouth when I finished this. Here is the basic recipe copied below:

A Bowl Of Gratitude

Cook 1 cup of red Bhutanese rice
In a large skillet, saute onions and garlic. Add greens and a little water to steam.
In a small bowl whisk together orange juice, tamari, vinegar, olive oil, sesame oil salt, and pepper.
Add the sauce and rice to the skillet and stir together. Sprinkle on sesame seeds and serve with sliced avocado and a shredded nori sheet.

Dressing:

4 T. orange juice (freshly squeezed if you can get it!)
1/4 t. salt
1 T. olive oil
1 T. tamari (wheat-free soy sauce)
1 T. rice vinegar
1/2 t. toasted sesame oil

Rice:

1 T. olive oil or coconut oil
1/2 onion, chopped
1 serrano chile, finely chopped
Pinch of salt
4 small garlic cloves, pressed or minced
2-3 tightly packed cups of greens (such as collards or kale)
2-3 cups cooked black Chinese “forbidden” rice (or other nutty rice – brown or red Bhutanese)
2 large or 3 small scallions, coarsely chopped
1 ripe avocado (or 3 eggs)

Super delicious! Makes good leftovers too.

Vega Sport! Energy Booster

2010-04-16T22:01:00.000-07:00

Whew! Finally a day of rest and rejuvenation after a seemingly endless season of tax deadlines. I'm already feeling refreshed! But the last few months certainly weren't easy. One of the tools I used to cope with the fatigue of long days at the office was Vega Sport.

Vega Sport calls itself the "Natural Plant-Based Performance Optimizer." It is designed specifically to be used as a pre-workout sport drink; however, it works fantastically as an afternoon pick-me-up too. Sounds like a great substitute for coffee and diet coke. Nice!

It's not without caffeine but does not cause the caffeine jitters like coffee does. Some of the energy-boosting ingredients include Yerba Maté Leaf, Green Tea Leaf, Rhodiola Root, and Ginseng Root. It also contains Devil's Claw Root, Turmeric Root, and Ginger Root which work to alleviate joint and muscle pain. This is great for post-workout recovery.

The container label boasts the following features:

Provides immediate & sustaining energy
Increases endurance, aerobic and anaerobic capacity
Enhances mental focus and motor performance
Reduces stress and enhances immune system function
Replenishes electrolytes lost during exercise
Reduces inflammation, joint and muscle pain
Improves body composition and reduces body fat
Supports healthy weight management

I have used this product several times before workouts and noticed a definite performance boost. So.... it works!

Vega Sport comes in 2 flavors: Acai Berry and Lemon-Lime. It doesn't taste great, in my opinion; but one can get used to it. After all, I'm not drinking it for taste; I'm drinking it for effect!

I recommend giving it a try. You can purchase this at VeganEssentials.com along with other great Vegan nutrition products such as the new Vega Sport Performance Protein which does everything Vega Sports does but adds the muscle protein synthesis factor. I got my hands on a sample packet and gave it a try for post-workout recovery. This one doesn't taste great either, but I like the ingredient label a lot! I just shook up a single serving with water and a couple ice cubes and gulped it down. I am able to get past taste when seeking important results; it's just a sport drink after all. You could sufficiently improve the flavor by taking it a step further and blending it with a banana.

Get some Vega Sport and take it to the office, gym, or both for energy and performance enhancement.

Chocolate Avocado Mousse

2010-01-29T07:48:00.000-08:00

At $3 a piece, an avocado is not something to waste. If you're wondering what to do with an overripe, bruised, or less-than-flavorful avocado, just add chocolate...

Raw Chocolate Avocado Mousse:

1 Avocado
1/2 C Dates
1.5 C Nut Milk (Hazelnut, Almond, Brazil nut, or your favorite)
1/3 C Raw Cacao (use a combo of cacao nibs, cacao powder, and carob)
1/4 C Pecans
1 T Maca Powder
2 T Mequite Powder
1 t Vanilla
Pinch of Sea Salt

Blend all ingredients in your VitaMix until you get a thick, smooth, chocolatey pudding.

...'Cause avocados are too good for the compost bucket.

Health & Fitness for the New Year

2010-01-02T20:41:00.000-08:00

For those of us in the northern hemisphere, winter just started, but trust me, it's not too early to start getting your beach body back. If you wait until June, it will already be too late. I know, it's tough to fight the impulse to hibernate in front of the fireplace with a cup of hot chocolate and a novel. A little hibernation is therapeutic, but make it your goal right now to take action, alter stagnating behaviors, and implement a few new tools toward shaping up for the new year. I am going to share with you 5 simple steps to get healthier, more fit, and increased energy. What better way to start the new decade?

Health & Fitness Step #1: Eat fruit for breakfast. Fruit is best consumed on an empty stomach for optimal digestion. Fruit contains all the components it needs to digest itself and requires little assistance from the body. Fruit for breakfast will wake your body up and stimulate elimination channels. Proper elimination is the most important factor for improved health and weight loss. When you do your grocery shopping, look around the produce section for seasonal fruit that stands out and looks delicious. Always make sure you keep your fruit basket full at home, so you don't even have to think in the morning. Just grab a piece of delicious, juicy fruit and bite in!

Health & Fitness Step #2: Eat at least one green salad every day. Greens are such an important food to include in your diet because they contain an array of important vitamins, trace minerals, fiber, phytonutrients, even macronutrients in perfect proportion to nourish the body's tissues and cells. They even contain plenty of amino acids to help you build muscle! Greens are truly a super food. I know it can be difficult to get that green salad in every day. I love greens, but I get tired of them too! I have a solution, however, which will guarantee you to eat your green every day and love it! The answer is the green smoothie. I have one every single day for breakfast. By making my green smoothie every morning, I knock out step 1 and 2 at the same time: fruit first and greens every day! This is what my green smoothie was this morning:

1/4 C. purified water
Half organic cucumber
1 peeled lime
1 ripe banana
Kale & Cilantro
1 T. freshly ground flax seed
1 C. frozen mango

Toss it all into the blender and power it up. Making breakfast and eating my greens takes 10 minutes tops. Fantastic!
It is important to rotate your greens and get creative with your smoothie ingredients.

Health & Fitness Step #3: Find an enjoyable form of exercise or physical activity and schedule it into your day. Lack of time is probably the biggest excuse for not exercising. Exercise doesn't have to take a long time. I do enjoy going to the gym for an hour-long workout, but most of the time, I just don't have that kind of time. I solve this problem by implementing the habit of waking up 15 minutes earlier to perform a quick, high-intensity workout that will get my blood and lymph moving. If you haven't discovered CrossFit yet, check it out because that is exactly what you need if you are short on time.

My typical morning workout, which doesn't cost me any money or any more time than 15 minutes per day, looks something like this:

Jog to my neighborhood park
10 pullups on the playground bars
3 uphill sprints
10 pushups between each set of sprints
50 lunges back toward home
Sprint home
Cool down with 4 sun salutations

These are all bodyweight exercises requiring no special equipment and no money, just 15 minutes per day. The high-intensity factor helps me stay lean and toned. My muscles stay strong and toned without 50 pound barbells.

The first step for successful exercising is just making it a habit. Decide that is what you are going to do first thing in the morning and don't give yourself any other choice. Write down the five exercises you are going to do the night before. If you do this just four times per week, it will make a big difference. If you are one who really needs someone else to motivate you to action, get a personal trainer. A personal trainer will customize an exercise program for you, keep you accountable, and force you to constantly improve. A personal trainer could be your fast-track to physical results. If you really want to see a difference in 2010, prioritize your finances and hire a personal trainer. Get your butt in shape and get your body moving whatever it takes. By 9AM, you can have steps 1, 2, & 3 knocked out.

Health & Fitness Step #4: Quit drinking sodas and bottled beverages full of high fructose corn syrup and artificial sweeteners. These drinks full of highly refined sugar or toxic sugar substitutes that do nothing but subtract from your overall health. High fructose corn syrup is not metabolized in the same manner as whole sugars and is linked to obesity and diabetes. Sugar substitutes are composed of toxic elements foreign to the body which may lead to sweet cravings and weight gain anyway. Our bodies are exposed to enough toxic elements in the water and air already. Don't contribute more to that toxic load; the liver already has a demanding job without the food additives.

If you are attached to the fizz factor, try drinking sparkling water with a squeeze of fresh lime. You will be surprised how satisfying this really is. If you are attached to the sugar factor, this is going to take serious self-discipline. Sugar is addictive, so you will have to really make an effort at beating the soda habit. An extremely beneficial habit would be to replace the soda with Kombucha. Kombucha is a fermented beverage containing beneficial organisms that aid in digestion and detoxification. For me, it is a treat that ranks above chocolate! In fact, when I get post-lunch sugar cravings, drinking kombucha knocks the craving right out. And how fantastic is it that I am giving my body something healthful?!

If you are addicted to the caffeine factor, switch to Yerba Maté tea which has caffeine without the other ingredients. Yerba Maté comes from a South American shrub. The tea infusion is similar to green tea. When I drink Yerba Maté for an energy boost, I do not experience the negative side effects that come from drinking coffee such as jitteriness, headaches, or nausea. I keep a Yerba Maté in my desk drawer at work for those especially tiresome days.

Health & Fitness Step #5: Eliminate fried foods. Fried foods are detrimental for two reasons: 1. They contain trans fat and 2. They are usually fried in vegetable oil. So, what is so bad about these two facts?

1. Trans fat is an artery-clogging fat that is formed when vegetable oils are made to be solids at room temperature. This kind of fat is not found in nature and has been linked to cancer, neurological disorders, birth defects, nutritional deficiency, among others and should be completely avoided. Start reading the labels on any packaged food and look for "Hydrogenated", "Partially Hydrogenated", and "Shortening". Strictly avoid these foods. Hydrogenated oils are supertoxins that may get caught in the liver and contribute to gradual health decline. Also, note that fast food is loaded with this fat and should be avoided.

2. Vegetable oils such as sunflower, safflower, canola, and soybean oils are polyunsaturated fats which are highly susceptible to heat damage. Heat causes oxidative damage creating free radicals. Translation: these oils after heat exposure become cancer causing.

The bottom line is, there is absolutely no reason your body would want you to eat french fries or doughnuts. There is plenty of healthful, natural food to eat instead. For a mid-morning snack, if I want something bread-like, I eat a slice of toasted sprouted-grain cinnamon-raisin bread sometimes topped with an organic nut butter. This a much better choice over doughnuts.

If you start the new year off by following these 5 steps, you will be feeling better and looking better in no time. Cheers to your beach body 2010.

Go Green: Smoothie & Juice Du Jour

2009-12-30T14:50:00.000-08:00

With the new year approaching, many are thinking about self improvement. One of the best ways I can think of to accomplish health improvement is to incorporate more greens into one's diet. That doesn't sound fun at first, but it totally is. Check this out: Green Smoothie & Green Juice du jour. It will make your cells dance. Wahoo!

My green smoothie of the day:

1/2 cup of water
Half cucumber
1 peeled lemon
1 ripe banana
Big handful of spinach
1/2 cup frozen pineapple

Add all ingredients to your Vita-Mix blender and power it up.

Green juice of the week:

1 head of organic celery
2 organic granny smith apples
1 lemon
1 bunch organic lacinto kale
1 inch piece of fresh ginger

Run all ingredients through a masticating juicer such as the Champion or Green Star. This makes about 4 cups of juice. Drink it up!

Make it your green smoothie and green juice of the year!

CrossFit into the New Year

2009-12-12T20:27:00.000-08:00

I LOVE CrossFit! I recently discovered CrossFit and attended my first CrossFit class through meetup.com (As a side note, if you haven't yet discovered meetup.com, I HIGHLY encourage you to check it out and browse for a meetup that interests you - raw food, gardening, outdoor activites, etc. It is a fantastic way to find new friends and make new discoveries right in your own neighborhood. Okay... it pretty much changed my life).

CrossFit was invented by Greg Glassman. The official website is www.crossfit.com. According to Gregg, the CrossFit prescription is “constantly varied, high-intensity, functional movement.” These high intensity workouts not only take minimal time, they build muscle, help you lean up and tone up, keep your bones strong and joints limber, and make you happy :) Just trust me.

At my first CrossFit meetup, the group of us competed against each other by doing the following exercises as fast as we could while maintaining good form:

5 pushups
10 situps
15 squats

We performed this set of exercises as many times as we possibly could squeeze into a 10 minute window. It was tiring and exhilarating, leaving me full of energy to take on the rest of my day. Having some great, healthy competition was certainly a motivating factor.

My normal morning routine already consists of basically a CrossFit workout. For example, today I jogged to the park and completed the following:

10 Pullups
50 Lunges
5 Uphill sprints
10 Burpees/Squat Thrusts
Sprint home
2 Sun Salutations to cool down

The great thing about CrossFit is that it requires minimal equipment. You use your own bodyweight most of the time. It is the perfect way for both beginners and long-time athletes to be challenged physically. A new workout every day is posted on CrossFit.com. For example, today's fantastic workout is the following:

Back Squat

Shoulder Press

Deadlift

The instructions are to perform each exercise until you can't do it anymore. Write down your totals. I, personally, would perform these the similar to the way I did in class, 10 reps each for 10 minutes.

Don't tell me you don't have time for 10 minutes per day. AND bodyweight exercising is free too! Good. You no longer have an excuse. Get to it! By the time 2010 hits, you'll be well on your way to achieving your new year's fitness goal.

Here is a video I made to demonstrate a quick pre-exercise warm up:

Proper Food Combining: Fruit First!

2009-12-11T18:58:00.000-08:00

As a kid, I thought it would be a great idea to eat dessert first. But Mom was certainly correct to argue that it would spoil my dinner. However, you may be surprised to find out that dessert first is actually not such a bad idea after all. That is, if you would prefer to avoid post-meal intestinal discomfort.

For optimal digestion and assimilation of nutrients, certain types of foods should not be combined with others. Follow these rules when preparing meals in order to achieve comfortable and optimal digestion:

Fruit First: Fruit should only be eaten on an empty stomach and never after consumption of starches or proteins. A piece of fresh fruit contains all the elements it needs to digest itself; it needs almost no help from the body. Fruit passes through the digestive system in under an hour and will rot or ferment if the passage of the fruit is hindered by starch or protein. Often, desserts are made of fruit. That is why I say dessert first may not be such a bad idea. When you slam fruit on top of a tofu burger, the fruit will begin to rot since it takes the digestive system 3-4 hours to digest that protein. When you slam fruit on top of mashed potatoes, the fruit will ferment. In each case, the result is gas, bloating, indigestion, or heartburn. No fun for you, your neighbors, or your digestive system.

My strategy is always to eat fruit first thing in the morning. I know my stomach is completely empty and no problems will result. Additionally, fruit for breakfast is a great idea because it is cleansing and the perfect way to stimulate bowel elimination.

Separate Starch From Protein: Starches and proteins require different digestive environments. The protein requires an acid environment while the starch needs a more alkaline one. If the two are combined, no ideal environment is achieved which results in undigested starches and proteins moving through the digestive system. This means you are not only suffering the discomfort but you are also not absorbing the nutrients from your food. Some foods, such as a garbanzo bean, are naturally composed of some combination of protein and starch. In this case, it is okay to eat the food because it is naturally composed. The body can coordinate digestion. Don't make it difficult on your body by combining all kinds of proteins and starches yourself.

High Water Content Vegetables & Natural Fats Are Neutral: Vegetables and natural fats such as avocados and olive oil are neutral and may be combined with either starch or protein. It is a great idea to eat a big, green salad with any meal. Fats and oils can really add flavor and substance.

A sample day's worth of meals might look like this:

Breakfast
Fruit or Green Smoothie

Lunch
Protein
Vegetable salad

Dinner
Starch
Green Salad with olive oil and balsamic vinegar

Now that you know the basic rules to proper food combining, apply them and become aware of how your current habits can be altered for improved digestion.

Smile, 'cause dessert is being served first from now on!

Yumm! Sauce, with a Lemon Letter twist...

2009-11-12T07:30:00.000-08:00

I only recently discovered the addictive Yumm! Sauce that most who have lived in Eugene, Oregon know all about. I missed it somehow while living there for 2 years. It comes from Cafe Yumm! who makes the Yumm! Bowl. I discovered first the Whole Bowl lunch cart in downtown Portland which consists of the following:

Brown rice
Red & black beans
Tali sauce (secret recipe much like Yumm! sauce)
Salsa
Cheese
Avocado
Cilantro
Black olives
Sour Cream

It can be made vegan if specified.

I purchased the famed Yumm! Sauce at a New Seasons market here in Portland to find out what I had missed all my life. It was very good, but I wanted to make my own version substituting a couple ingredients that I find more wholesome (i.e. olive oil for canola). I also wanted to give it my own twist like the Tali sauce does. Lastly, I wanted to make it available for others to make & enjoy since the other two sauce recipes are top secret.

So here is what I have come up with for the Lemon Letter version of the Whole Bowl.

Lemon Twist Sauce:

1/4 C. Olive oil
1/4 C. Almonds (soaked)
2 Tbsp. Brewer's Yeast / Nutritional Yeast
1/4 C. Garbanzo Beans (properly sprouted and cooked)
1/4 C. Water
1/4 C. Lemon juice, fresh
1 clove of garlic
1/2 tsp. Sea salt
1 tsp. Curry powder
1 tsp. Cumin
1/2 tsp. Onion powder
2 Tbsp. Dijon mustard

Blend all ingredients together to make a creamy sauce.
Keep the sauce sealed and refridgerated for storage. I suppose it will last about a week if uneaten.

Lemon Letter Whole Bowl - building instructions:
Add the following ingredients to a bowl in this order:

Brown rice (cooked)
Lemon Twist Sauce
Adzuki beans (or beans of choice! properly prepared, of course)
Fresh tomato salsa or guacamole
Avocado
Sprig of cilantro for garnish

How does a Whole Bowl with a Lemon Twist for dinner tonight sound?

UPDATE! May 1, 2011:

Inspired by my reader Zachary (see comments), I decided to modify the Lemon Twist Sauce recipe in attempt to get it closer to the Yumm sauce. I have been eating Yumm bowls for lunch 2 or 3 times a week since a franchise was established blocks from my work. I'm not thrilled with the use of canola oil and soy in the sauce, so I really would like to make my own using olive oil and no soy.

In this modification I eliminated the mustard altogether. Last time I made the recipe it was WAY to mustardy! I also increased the lemon juice and spice content. Even though I did a side-by-side comparison with Yumm sauce while I worked, I didn't get to an exact match. I think the use of lemon juice concentrate gives Yumm sauce a stronger punch. But the sauce is still good. This is what I ended up with:

1/2 C. Olive oil
1/4 C. Almonds (soaked)
2 Tbsp. Brewer's Yeast / Nutritional Yeast
1/2 C. Garbanzo Beans (properly sprouted and cooked)
1/4 C. Water
1/2 C. Lemon juice, fresh
1 clove of garlic
1/2 tsp. Sea salt
1/2 tsp. Curry powder
1.5 tsp. Cumin
1.5 tsp. Onion powder
Freshly ground pepper

Please share what YOU would change!

Flax-Egg, the Vegan Egg Substitute

2009-11-04T09:55:00.000-08:00

I first learned about the flax egg substitute from Traci Sellers in her book, Traci's Transformational Kitchen Cook Book. I finally put it to the test last weekend when making Halloween Vegan Brownies. I would call the vegan baking experience a success!

Here is the flax egg procedure:

Sprout 1/4 cup of raw flax seeds by soaking them in 3/4 cup filtered water in your blender pitcher for at least 3 hours. The seeds will quickly become mucilaginous.
Once the seeds are sprouted, blend them up on high until completely pulverized.
Store the blended flax in a jar in the refrigerator until you need to use it. It will keep for 2 weeks.
Substitute 2 tablespoons of flax-egg for each egg you require.

Quick alternative flax egg procedure:

For 1 egg, grind 1 tablespoon of raw flax seeds in a coffe grinder.
Mix the ground flax with 3 tablespoons of filtered water.
The mixture will quickly become mucilaginous and egg-like!
You can keep this mixture on hand in the refrigerator until needed for 2 weeks.

Colleen Patrick-Goudreau in her book, The Joy of Vegan Baking, lists several vegan egg alternatives:

Vinegar & Baking Soda - 1 tsp of baking soda to 1 tbsp of vinegar; works best in cakes, cupcakes, and quick breads
Ripe Banana - 1/2 banana for 1-2 eggs; acts as a binding agent
Applesauce - 1/4 cup for 1 egg; also replaces butter and oil
Silken Tofu - 1/4 cup blended until smooth and creamy; works best with rich, dense, and moist cakes and brownies

Note: Brownies are not considered a health food even if they are vegan. I recommend reserving such indulgences for special occasions. The most important thing to remember is know yourself and indulge only if you are sufficiently healthy.

The Kind Diet

2009-10-23T16:18:00.000-07:00

Alicia Silverstone was in Portland this week at Powell's Books to present her just-released, fantastic, new book: The Kind Diet. I attended her talk and got an autographed book for myself. I have to say I was very impressed with her speech and, so far, her book (though I'm only 27 pages into it). When I first learned of her book, I was a bit skeptical. I thought she would just be another vegan presenting a book full of recipes utilizing rancid vegetable oils, tofu, and refined products -- recipes I would not be interested in. I was completely wrong.

Alicia presents a spectacular approach to veganism with which I can completely agree because she combines the pursuit of veganism along with the pursuit of health (body & planet). She also approaches it with compassion, not only for the animals whose lives she is saving, but also for herself. She does not deny herself dinners out or a bite of dessert (even one that contains a touch of dairy) because she does so consciously. She eats well before and after an indulgence and remains aware of how such an indulgence makes her feel physically.

The Kind Diet is fun and interesting to read. Alicia shares her personal story, the science supporting a vegan diet, meal plans, and delicious recipes that will make you never want for meat and dairy. It is inspirational and motivating even for myself who is already convinced. Of all the vegan/vegetarian books I have read thus far, this is my favorite!

I caught a glimpse of a few recipes while flipping through the book such as sweet potato-lentil stew, ginger pasta with zucchini, and chocolate peanut butter cups. Perhaps not all her ingredients will meet my standards, but I can always swap those out for something I prefer.

If you are battling with fatigue, weight gain, skin problems, low energy, inflammation, heart disease, allergies, asthma, cloudy thinking, or other health problems, a vegan diet may help eliminate those struggles. By adopting a vegan diet, Alicia eliminated allergies, achieved her ideal body weight, got rid of cystic acne, gained vibrant energy for living, and experiences greater self awareness.

If you would like to explore the vegan diet but still need some inspiration and direction for how to begin, Alicia's book is a fantastic starting point. It's all a journey. Allow yourself to take a step.

Raw Power Breakfast

2009-10-21T15:56:00.000-07:00

My favorite mid-morning breakfast (after my green smoothie, of course) is a sprouted buckwheat cereal with Hazelnut milk. So good! This combo will stave off hunger all morning. Just yesterday I prepared for a long trek up Mount St. Helens by starting off with a coconut smoothie and the buckwhat cereal I'm going to share with you today. It did the trick and gave me the energy I needed for the climb.

Raw Sprouted Buckwheat Cereal

Ingredients:

Raw buckwheat groats
Raw sunflower seeds
Raw pumpkin seeds
Raw Chia seeds
Cinnamon
Raisins
Optional:
Slippery Elm Bark powder
Licorice Root powder

At least 8 hours beforehand, you will need to sprout some raw buckwheat groats, raw sunflower seeds, and raw pumpkin seeds. Amounts don't matter much here; you just make as much as you want and keep the ingredients in the refrigerator for the next day. I sprout each of these items overnight by soaking them in water. In the morning, I drain the water and rinse the seeds. I store the sprouted sunflower and pumpkin seeds in a jar in the refrigerator and continue to rinse the buckwheat for another 8-24 hours. I sprout the buckwheat just until I can see little tails poking out, but I do not want them to get too long.

Once you have your sprouted seeds and buckwheat, combine the ingredients in a bowl in the following approximate amounts:

1/2 C. Buckwheat
1/4 C. Sunflower seeds
1/4 C. Pumpkin seeds
1 tsp. Chia seeds
1/4 tsp. Cinnamon
1/8 C. Raisins
1 tsp. Slippery Elm Bark powder
1/4 tsp. Licorice Root powder

Top the combo with homemade Hazelnut Milk made as follows:

Ingredients:

1/2 C. Raw Hazelnuts
4 Dates
1" Vanilla Bean
3 C. Filtered water

Sprout the Hazelnuts overnight by soaking them in filtered water.
Rinse the nuts in the morning and put them in your blender.
Add the dates, vanilla bean, and about half the water to the blender.
Blend on high for approximately 3 minutes.
Add what remains of the water.
Adjust the sweetness with dates and consistency with water.

Yummy!

Sprouts are an energy-giving food. As Ann Wigmore states in her book, they are "biogenic--alive--and capable of transferring their life energy to your body." You should incorporate as many sprouts into your regular diet. Sprouting your nuts, seeds, grains, and legumes increases the vitamin and mineral content significantly as well as increases the digestibility. Check out Ann Wigmore's book The Sprouting Book to read about the amazing benefits of sprouts.

Pumpkin seeds and Sunflower seeds provide high quality proteins and fats, magnesium, iron, phosphorous, zinc, and vitamin E. By eating the seeds sprouted, those nutrients are ready and available to nourish your body.

Chia seeds provide amino acids for rebuilding tissues and Omega-3 oils to keep your brain and joints healthy and to assist in the absorption of fat soluble vitamins.

The Slippery Elm/Licorice combination is a great addition to soothe, heal, lubricate, and nourish the entire digestive tract. Both act to calm inflamed mucous membranes and tissues.

Sources:
http://articles.herballegacy.com/slippery-elm-ii-%e2%80%93-applications-of-slippery-elm/
http://articles.herballegacy.com/the-benefits-of-the-use-of-licorice-in-herbal-preparations-part-iii/

Workout for the Abs & Arms

2009-10-13T15:13:00.001-07:00

Vegan Bodybuilder Robert Cheeke and I hit the gym again for a rigorous hour & a half session training arms & abdominal muscles. Here is a recap of our workout, so you can get lean, strong, and muscular along with us.

Here it is:

Arms & Abdominals

Warm Up: push-ups alternating with situps - 3 sets

Bodyweight Dips: 3 sets

Dumbbell Tricep Kick-backs: bent over and one arm at a time - 3 sets

French Press/Skull Crushers: superset each set with close grip chest press - 3 sets

Preacher curls: 3 sets increasing weight. Finish last repetition with a very slow let down

Seated Concentration Curls: 3 sets

Cable Bicep Curls: 3 sets and finish last rep with a very slow let down

Hanging Leg Raises: 3 sets

Straight Leg Partner Assisted Throw Downs for abdominals: 3 sets

Superset with a plank pose after the last set and hold for as long as possible

Killer workout. Nice job.

It's time to get RIPPED!

2009-10-09T14:51:00.000-07:00

I just finished training for and running a 5 mile race last weekend at the Portland marathon event. Since it is getting quite cold and wintry outside, it's time to change up the exercise routine, hibernate in the gym, and hit the weights. I just spent 4 days this week working out with vegan bodybuilder Robert Cheeke who owns the website http://www.veganbodybuilding.com/. He is basically a pro when it comes to building muscle, so I am going to recap the week for you. Now you can get ripped this winter too!

Monday: Arms (Biceps & Triceps)
Warm up with 3 sets of pushups alternating with situps (the situps are to give the arms a rest while still working)

Cable Curls - light weight to start and keep the warm up going. Then move to increasing heavier weight, 3 sets. Weight should be set so you can only accomplish 8-12 reps. If you can do more, increase the weight.

Straight Bar Curls - using a supinated grip for 3 sets. On the last set, superset with pronated grip and lighter weight.

Dumbbell Hammer Curls - 3 sets alternating arms

Preacher Curls - 3 sets

Tricep Rope Pulldowns - 1st set is lighter to warm up the triceps. Then go for 3 sets. Superset with a lighter weight right after the 3rd set.

Dips - 3 sets

Overhead Dumbbell Tricep Extensions - use these as a superset following the 3rd set of dips.

Tip: Stretch your muscles while resting in between sets. It's a good way to stay flexible and limber. Plus it feels good!

Tuesday: Back Attack!
Warm Up: Stationary arm bike for 5 continuous total minutes - 1st set both arms forward, 2nd set both arms backward, 3rd set right arm, 4th set left arm, 5th set both arms.

Cable Lat Pulldowns - 3 sets

Cable Rows - 3 sets

Neutral Grip Bar Lat Pulldown - 3 sets

T-Bar Rows - 2 sets wide grip, 2 sets narrow grip

Seated Cable Close Grip Rows - 3 sets

MTS Machine Rows - Do a couple drop sets after the 3rd regular set to really burn the muscle out.

Back Extensions (on hyperextension apparatus) - 3 sets with or without holding a weight in your arms. Hold at the top on the last extension.

Pullups - Do your best at this point because your muscles are going to be tired!

Wednesday: Legs
Warm Up: Stair stepper - 5 minutes

Lunges - do laps around your gym. Do them until you fall over!

Leg Press - 3 sets

Hack Squat - 3 sets

Calf Press - 3 sets

Don't forget to stretch in between sets. You are going to be sore after this one!

Thursday: Chest & Shoulders
Warm Up: Pushups alternating with Situps - 3 sets

Seated Cable Flys - 3 sets

Flat Barbell Bench Press - 3 sets

The Ronnie Coleman Giant Set!
With dumbbells in each hand perform the following exercises one right after the other:

Lateral Raises

Front Raises

Overhead Shoulder Press

Posterior Deltoid Flys (Bent over flys)

Dumbbell Shoulder Shrugs

Seated Cable Overhead Shoulder Press

Superset each of the above sets with a seated machine chest press or pushup

Awesome! You rock!

Stay tuned for Abdominals!

Cure for the common cold? Anti-Plague capsules!

2009-10-09T12:32:00.000-07:00

Finally! I tried something new to ward off the cold that tried to sneak up on me last weekend, and it worked! No more will I have to suffer for a week with Kleenex stuffed up a red, puffy nose. Now is the season. So get your supplies together and have them ready just in case you wake up with that little scratch in your throat.

All you need is the following:

Thieves essential oil blend
Oregano essential oil
Capsules size 0

Three times per day I swallowed 1 capsule containing approximately 8 drops of Thieves oil and 4 drops of Oregano oil. It is quite easy to do. I have the oils and capsules sitting on my bathroom counter, and all I do is drip the oil in carefully, put the cap on, and swallow! No pain. No suffering.

On the first day of impending sickness, I had stuffed up sinuses and a runny nose. In addition to my anti-plague capsules, I used a neti pot. A neti pot can be purchased at any drug store and comes with instructions. Basically, it is used to pour salt water up one side of the nose and run out the other. I added a drop of Thieves to the salt water, so I could get the antibacterial compounds up into my sinuses. Using a neti pot during a cold will help you feel so much better by clearing up the nasal passages.

Sore Throat Blast!
Additional tip: Usually the first indicator of a cold is a strange or sore feeling in the throat. When you feel this, get a flashlight and shine it in the back of your throat to have a look at your tonsils using the help of a mirror. I am sure you will be able to see a white speck on one or both tonsils. This is bacteria which is causing the trouble and needs to be removed before it is allowed to fester more.

The following procedure will take some practice, but will be helpful once you get the hang of it.

First, practice making your tonsils visible by flexing your throat muscles with your mouth wide open. Use your flashlight and mirror to practice. You will not be able to see the white speck without getting your tonsils into viewing position. It is more easily conveyed through illustration than words, but the feeling is like you are closing your throat while still having your mouth wide open.

Second, have a squirt bottle filled with a natural mouthwash handy and set on stream (not spray!). The goal is to squirt the plaque off the tonsil with something antibacterial. Thieves mouthwash is a great formula since the Thieves oil blend is antibacterial, antifungal, antimicrobial, and antiviral (I think that should take care of it all, yes?)

Once you have your tonsils in place, squirt bottle in one hand, and flashlight in the other, gently begin squirting at the white speck of plaque. You may only be able to get 2 or 3 squirts in before you need to spit, take a break, regroup, whatever. Prewarning: you may gag. Do your best to avoid hitting the epiglottis, which is what will make you gag. Just get as many squirts in as you can until the spec is gone. Don't get discouraged. Keep practicing. It is well worth it when you can avoid suffering through a sore throat and monstrous cold right after.

Lung & Sinus Relief

If you find yourself already suffering with a cold, lung congestion, sinus congestion, and other similar sickness, Young Living's R.C. essential oil blend can help you get relief and quickened recovery. Apply it on your chest and throat and inhale the vapors. Or rub a drop between your hands, cup your hands over your nose, and breathe in the vapors.

The following information is taken from the Essential Oils Desk Reference, Fourth Edition, compiled by Essential Science Publishing. It should help explain why these oils work.

Oregano
Medical Properties: Anti-aging, powerful anti-viral, antibacterial antifungal, antiparasitic, anti-inflammatory, immune stimulant
Uses: Arthritis/rheumatism, respiratory infectious diseases, infections/tuberculosis, digestive problems
Application: Dilute 1 part EO wit 4 parts vegetable oil and apply topically; diffuse; take as a dietary supplement

Thieves
A blend of highly antiviral, antiseptic, antibacterial, anti-infectious essential oils. Thieves was created from research of a group of 15th-century thieves who rubbed oil on themselves to avoid contracting the plague while they robbed the bodies of the dead and dying. When apprehended, these thieves disclosed the formula of herbs, spices, and oils they used to protect themselves in exchange for more lenient punishment.

Ingredients:

Clove
Lemon
Cinnamon Bark
Eucalyptus (Eucalyptus radiata)
Rosemary

Application: Dilute 1 part EO to 4 parts VO and apply topically; diffuse; take internally

R.C.
Gives relief from colds, bronchitis, sore throats, sinusitis, coughs, and respiratory congestion. Decongests sinus passages, combats lung infections, and relieves allergy symptoms.

Ingredients:

Eucalyptus globulus has shown to be a powerful antimicrobial and germ-killer. It is expectorant, mucolytic (dissolves mucous), antibacterial, antifungal, antiviral, and antiseptic. It reduces infections in the throat and lungs. such as rhinopharyngitis, laryngitis, flu, sinusitis, brochitis, pneumonia.
Eucalyptus raidata is anti-infectious, antibacterial, antiviral, an expectorant, and anti-inflammatory. It has strong action against bronchitis and sinusitis.
Eucalyptus citriodora decongests and disinfects the sinuses and lungs. It is anti-inflammatory, anti-infectious, and anti-spasmodic
Myrtle supports the respiratory system and helps treat chronic coughs and tuberculosis. It is suitable to use for coughs and chest complaints with children. Sinus decongestant and alleviates throat infections.
Pine opens and disinfects the respiratory system, particularly the bronchial tract. It has been used since the time of Hoppocrates to support respiratory function and fight infection. It is one of the best oils for treating bronchitis and pneumonia.
Spruce, Marjoram, Lavender, Cypress, Peppermint are also included and possess many similar qualities that support healing from bacterial and viral infections

Application: Dilute 1:1 with vegetable oil; diffuse; directly inhale; apply on chest, neck, throat, or over sinus area. Add R.C. to a bowl of hot, steaming water. Place a towel over your head and water/oil mixture and inhale the steam. Combine with Thieves to enhance the effects.

Many of these oils are very expensive, particularly those from Young Living. Single oils can be purchases more cheaply from Mountain Rose Herbs, but the blends such as Thieves and R.C. are proprietary and unique to Young Living. You can experiment by purchasing single oils and mixing your own blends. At the same time, it is nice to have the formula at your fingertips. Young Living has top-notch oils and fabulously mixed blends.

Note: If you would like to purchase Young Living's Thieves essential oil blend, you will need to set up a free, customer account and reference the following sponsor number: 615650

Relaxing Home Spa Hour

2009-09-26T19:16:00.000-07:00

The best way to unwind after a stressful day is to treat yourself to a personal spa hour at home! Let me tell you how you can have a relaxing spa experience that doesn't come with a $200 price tag.

Salt Water Soak

Begin by filling your bathtub with hot water. Add 1 cup of Epsom salt and 1 cup of regular, cheap salt. Stir the water around a bit to dissolve the salt. Add a couple drops of your favorite essential oils such as Lavender or Peace & Calming blend. If I have an empty essential oil bottle, I will remove the cap and drop the bottle into the tub. That way I can utilize the tiny bit of oil that is otherwise impossible to use.

Epsom salt is therapeutic and assists as a detoxifyer. In this day and age, our bodies are daily exposed to exhaust fumes, cigarette smoke, and other airborne toxins and free radicals. A weekly epsom salt bath is a great way to habitually assist our skin and tissues with detoxification. Epsom salt can be purchased at any drug store or pharmacy.

Next, set some lighted candles all around the bathroom to create a calm, relaxing atmosphere. Find a way to play some soothing, ambient music. Ensure that there will not be outside audible irritations to distract you from your home spa experience.

Mud Mask

Enhance your relaxing spa experience with a detoxifying and conditioning facial mask. Use bentonite clay or french green clay, which will draw oil and impurities from the skin. It will also revitalize the skin and tighten pores.

To make the mask, start with dry powdered clay and a small empty jar. Mix equal amounts of clay and water. I really like to use rosewater over plain water. Add liquid as needed to make a nice paste. Customize the scent with a couple drops of therapeutic essential oil such as Lavender. Store this clay mixture in an airtight jar so you will have it ready for your next spa experience.

It is very rewarding to make your own Rosewater as well. I made my first batch last spring with wild rose petals. To make your own rosewater, collect the following materials:

Jar with a tight-fitting lid (pint size is good)
Enough wild rose petals to pack the jar to the top
Witch Hazel extract or vodka
Pure water

Instructions: Pack the rose petals tightly into the jar. Use a combination of 3/4 witch hazel extract or vodka and 1/4 distilled water to pour over the top of the petals, covering them plus 1 inch additional. Screw the lid on the jar tightly and let the mixture sit in a warm, dark location for 2-3 weeks. Once the time has passed, open the jar and strain out the petals. Your rosewater should smell lovely and rosy. It will stay good in the jar indefinitely. You can use it as a facial toner or in other natural, personal hygiene recipes.

As you soak in your salt water bath, you can perform the oil cleanse method followed by a mud mask. Let the mask dry for about 15 minutes as you soak all stress away. To remove the mask, dip a wash cloth in your bathwater and drape it over your face for several minutes to rehydrate and loosen the clay. Once loose, simply wipe the clay from your face. Notice how soft and smooth your skin feels!

Follow up your bath by rubbing coconut oil into your skin all over. Coconut oil is the perfect, natural body lotion and moisturizer.

To continue the relaxation and assist you in achieving a deep, restful, night's sleep, dab some Peace & Calming essential oil blend behind your ears, on the back of your neck, and on the bottoms of your feet.

After a day, you'll be smiling and glowing if you treat yourself to this home-made spa hour.

Useful Tip: Sometimes I wake up in the middle of the night to an intensely painful, cramped calf muscle. I can immediately alleviate the cramping and pain by rubbing in a drop of Peace & Calming essential oil blend. I keep it right by my bed just in case. It works miraculously in seconds!

Sources:
Herbal Healing for Women by Rosemary Gladstar

Note: If you would like to purchase Young Living's Peace & Calming essential oil blend, you will need to set up a free, customer account and reference the following sponsor number: 615650

Build Strong Bones. Drink Tea.

2009-09-18T11:31:00.000-07:00

Today I’m going to tell you how you can provide your body with the ingredients it needs to build, repair, and maintain strong and healthy bones, muscles, teeth, and veins drinking Dr. Christopher’s Super Calc Tea. First, let’s take milk off the shelf by discussing how it works to deplete calcium from the body.

Cut the Milk

Let me get straight to the point by saying affirmatively that you don’t need milk to keep your bones strong. Americans have been inundated by statements made via advertising campaigns paid for by the Dairy Association that milk consumption leads to strong, healthy bones. If this were true, osteoporosis would be long gone in this country. Not only do people drink milk by the gallons, but many juices, cereals, and breads that line the grocery store shelves are fortified with calcium. Despite the consumption of calcium enriched foods, calcium related diseases persist.

Calcium deficiency may be indicated by the following:

Muscle Cramps
Vericose veins
Hemorrhoids
Tooth decay
Achy body
Osteoporosis

So why do these conditions persist despite the amounts of milk and calcium consumed?

Let me offer this explanation:

The standard American diet consists of too much animal protein, refined sugar, and refined flour. These foods acidify the blood. To neutralize the acid condition of the blood, the body pulls calcium and phosphorous from the bones and veins.

So people drink milk to replenish calcium. Problem: the calcium in the milk is bound to the protein casein. The calcium neutralizes the stomach acid, and the protein cannot be broken down. Thus, the body cannot even use the calcium in the milk. Additionally, the milk is pasteurized and completely void of any enzymes that could assist with digestion of the milk.

So people take calcium pills to replenish calcium. Problem: those supplements are made of inorganic isolated minerals, very little of which is absorbed by the body.

What you need is whole plant calcium that will be taken in with all the nutrients working in synergy to create healthy cells. Recommended sources are the following:

Kelp & seaweeds
Dark green leafy vegetables
Citrus fruits on an empty stomach
Super Calc Tea!

Below is a recipe for Dr. Christopher’s Super Calc Tea formulated to replenish calcium deficiency. Make it and drink it freely. I do!

Super Calc Tea

6 parts horsetail grass
4 parts comfrey leaf
3 parts oatstraw
1 part lobelia
Optional: 1-3 parts hibiscus petals for flavor and a pretty color

Use 1 teaspoon of herb to 1 cup of distilled water. Let the herbs sit in the boiling water for about 30 seconds, then cover, let cool, and strain. Add a few tablespoons of raw honey or to your desired sweetness and 1/3 the volume of raw apple cider vinegar. This mixture will keep in the refrigerator indefinitely. Drink ½ cup per day. You might find the vinegar to be off-putting, but after just a couple days, your body will crave it!

By the way, you can purchase the above-listed herbs at Mountain Rose Herbs

This tea provides abundant silica and calcium as well as high quality glucose so the nutrients accompanying the glucose will be taken in readily by the cells.

To avoid further calcium loss, avoid calcium robbers such as meat, dairy, and refined foods.

This article has been entered in to the Mountain Rose Herbs Recipe Contest!

Sources:
Kal Sellers at www.kalsschool.com
Traci’s Transformational Health Principles by Traci & Kal Sellers

Diet For A New America

2009-08-14T23:07:00.000-07:00

I recently finished reading John Robbins' book, Diet For A New America. It has been around for a while, so maybe you have already read it yourself. For me, it was very educational as well as inspiring. Today I am going to share with you a couple highlights that I marked in the book as well as my reasons for pursuing a vegetarian diet.

Overall, the message of the book is to persuade the reader to forgo meat and animal products in one's diet. The reasons are plentiful and backed up with abundant scientific research. Some reasons include the following:

The animals we eat are raised in horrendous, unnatural conditions on factory farms, fed an unnatural diet of corn and soybeans, and endure an unbelievable amount of suffering.
The meat from the animals raised on the factory farms is unhealthy as a result of the poor diet and unhappiness of the animals. For example, the adrenalin that courses through the animal just before it is slaughtered poisons the meat. And that is just the beginning.
The hormones and antibiotics given to the animals are imparted to the consumer through the flesh and negatively impact one's health by causing hormonal imbalance and destruction of one's internal digestive ecology.
The factory farms on which most meat is raised, pollute and destroy the environment.
The vast amount of resources such as grain and water that go into fattening herds of cattle, for example, could eliminate world hunger. The number of input calories is far fewer than the number of output calories. It is a very inefficient way to feed humans.
The human body really does not require so much protein that eating concentrated sources such as meat is necessary or useful. In fact, it is often damaging causing gout, kidney stones, and osteoporosis.
Meat and dairy products acidify the blood and tissues leading to overall calcium loss and osteoporosis. Drinking milk does not result in calcium increase and stronger bones as we may have been led to believe. It actually has the opposite effect.
Pesticides are concentrated in animal products many times more than in plants and vegetables. This toxic load impedes the body's ability to efficiently regenerate and carry out primary functions for optimal health.
The human digestive system is not best suited for digestion of meat. In fact, it is much different from that of carnivorous creatures. The regular consumption of meat will, over time, result in various physical maladies such as colon cancer.
The meat that is mass produced in this country and all over the world is so unhealthy it is seriously damaging the health of all those who eat it which increases the burden on the health care system as well as supports a society dependent on pharmaceutical drugs leading ultimately in a continuous downward spiral of degenerative disease.

My reasons for being vegetarian are out of concern for the following:

My health: I wish to live to an old age, free of physical pain and physical limitation. I always wish to be active and dwelling in a fully functioning body. Being vegetarian and eating whole foods will greatly contribute to the accomplishment of this goal.
The environment: It is apparent how much the meat industry from start to finish irrevocably damages the environment. Climates change; drinking water becomes scarce and contaminated; clean air becomes polluted. It is important to think ahead rather than live for today's profit or pleasure.
The suffering of animals: A certain passage from the book sums up my viewpoint regarding the animals - "It's not the killing of the animals that is the chief issue here, but rather the unspeakable quality of the lives they are forced to live." Most people have no concept of what suffering was endured by the animals they have eaten. It is so bad that it is nearly beyond belief. I personally don't wish to make that suffering literally a part of me.

Another passage from the book states the issues succinctly: "We have become protein obsessed, and we pay an incalculable price for it. We feed an enormous amount of grain to livestock which could otherwise be fed to the world's hungry. We cause a great deal of needless suffering to animals. And finally, we seriously compromise our health."

Busting the Protein Myth

The book presents a great study on how much protein is really needed for a proper functioning body and how easy it is to consume sufficient amounts on a vegetarian diet. Healthy protein intake ranges on a spectrum of 2.5 - 10% of daily calories. Mother's milk provides 5% of its calories from protein which feeds babies who are growing faster than at any other time in their lives. If one eats protein at the high end of the spectrum (10% of calories), it is almost impossible to not get enough protein on a well balanced vegetarian diet. 49% of the calories from spinach are from protein. If we ate nothing but spinach, we'd have WAY more than enough protein. If we ate nothing but cabbage (22%), we'd have more than double the maximum protein requirement. Even a cantaloupe diet (9%) would provide our bodies with sufficient protein.

A meal of 1 cup of beans and 1 cup of brown rice, for example, provides complementary amino acids and contains approximately 19 grams of protein. Add 1.5 cups of broccoli for 6 more grams. And that's just lunch! If you are consuming enough calories with natural foods, you are virtually certain of getting enough protein.

Be Thankful & Aware

I don't wish to come across as dogmatic or judgmental in my approach. I am just so passionate about both physical and environmental health, I want others to grasp some portion of the impact that eating meat has in myriad realms of our world. I realize that people are not going to give up meat over night, but my hope is that people could be concerned enough about their own health at the very least to cut consumption of meat and animal products in half.

I always thought that I would not hesitate to eat meat if given some from an animal that was properly raised in a natural environment. I allowed myself the opportunity one night to partake of meat from a non-factory farmed animal. While it tasted pretty good, I ultimately realized, I liked the vegetables that were on my dinner plate much more. The meat felt heavy in my stomach and did not make me feel particularly well. It was good to allow myself that experience and realize that my body truly no longer desired meat. I am not harsh with myself. Sometimes I will allow myself to eat a little meat thinking that I want it. In the end, it so happens that the experience only reinforces my desire to stay vegetarian.

Whatever your eating philosophy, I implore you to eat with positive thoughts and thankfulness. If you are on a road trip and have to eat something you would typically not, bless it and be grateful for it. Otherwise, the supposed unhealthy food will truly create unhealth. So often, people who are pursuing a healthy diet will beat themselves up when they falter a bit. For instance, I very often talk to raw foodists who express guilt at having eaten cooked food. My philosophy is to be gentle with oneself. Make the best choice you can at the moment. If you are going to break your eating plan, do it consciously, realize how it makes you feel, then get over it. The most important thing to remember is to eat with gratitude. A statement from the book (paraphrasing Mark Braunstein) says, "The person who eats beer and franks with cheer and thanks will probably be healthier than the person who eats sprouts and bread with doubts and dread."

Sunburn Treatment & Prevention

2009-08-02T15:12:00.000-07:00

Since it is now August and the height of summer time here in Portland, I have some timely information on natural prevention and treatment of sunburns. Being a fair skinned person myself, I am well acquainted with the power of the sun's rays and how quickly they can cause a week of suffering. Fortunately, I have great solutions that work every time, even for a person as pale as myself.

Treatment

So you find yourself red as a lobster after having spent all day playing in the sunshine. Instead of enjoying the next week of summer fun, all you have to look forward to is peeling, flaking, and odd stares as you walk through the grocery store. Not so for me. When I find I have mistakenly gone from prudent to overindulgent with sun exposure, I turn to Lavender essential oil. Many occasions I have completely skipped the peeling and burning phase and gone straight to healed in just one or two nights. All I do is apply therapeutic-grade Lavender essential oil to my skin. Often, I top it with jojoba oil and let it soak in. I always apply before bed and after showering in the morning until the skin has calmed to a nice healthy tan. Goodbye burn.

Prevention

I LOVE to be in the sun. The shade just doesn't quite do it for me on a nice summer day like today. Of course, staying in the shade is the most obvious solution to preventing sun burns but certainly not the most fun. Sunscreen is the second most obvious solution; however, sunscreens are loaded with toxic chemicals that we would do well avoid. It seems we are stuck choosing between two evils: skin cancer from sun burn or cancer from toxic chemical absorption. Until now...

Allow me to introduce the internal 'sunscreen' that really works: Astaxanthin.

Astaxanthin is a carotenoid derived from microalgae that blocks ultra violet damage to the skin. This nutrient is found also in seafood and is what gives salmon, for example, their natural pink color. Astaxanthin is a powerful antioxidant that can assist in overall skin health and anti-aging. Additionally, it can contribute to eye health, nerve health, and exercise recovery.

In the mornings during the summer time, I take two capsules of astaxanthin, and I am ready to go. I buy my astaxanthin supplement from Vitacost, where I get many nutritional products because their costs are low and shipping is a flat $5 regardless of how many products I purchase.

No longer do I need to worry about my scalp, forehead, or nose burning when I find myself having been unexpectedly overexposed to the sun's rays. Neither do I need to worry about oxybenzone, lauryl sarcosine, fragrances, etc. polluting my blood stream.

This sounds like a win-win to me!

Natural Skin Care

2009-07-25T20:06:00.000-07:00

Last April I began an experimental skin care regimen from which I really got results! Since my teenage years I have struggled with skin blemishes - acne and congested pores. I fully expected to just grow out of it, but it persisted into adulthood. While browsing the internet one day I ran across what is called the Oil Cleansing Method. It sounded easy enough, so I put it in to action! After one month of faithful practice, I got noticeable results. Now I want to share with you all about it along with other natural hygiene practices.

First things first:

Eye Makeup Removal

Grapeseed oil is my solution for eye makeup removal. First, I tried Olive oil which stung my eyes. Next, I tried Jojoba oil which didn't sting but left a film over my eyes (no fun!). Grapeseed oil, however, is light, produced no stinging, and is great for the skin! Perfect!

The Oil Cleansing Method

The basic idea behind this method is that oil dissolves oil. Typically, soap is used to cleanse the skin, but soap not only takes out the dirt and grime, it also strips away the natural oils which are needed to keep the skin moist and supple. This dried-out effect brought on by soap necessitates the use of moisturizers. Most moisturizing products are loaded with all kinds of harmful chemicals (big problem!). Fortunately, there are natural products available with less perplexing lists of ingredients. I exhort you to begin reading the labels on all packaged products you purchase (for both internal and external consumption). The shorter and more comprehensible the list of ingredients, the better! Don't be fooled by package labels that say "All Natural" or "Organic". Verify the ingredients yourself.

In the oil cleansing method, Castor oil is used to draw out impurities from the skin without leaving the skin stripped and dried out. Castor oil is antibacterial and antifungal and is used in many more ways to achieve healing than will be covered here. Using cold-pressed castor oil, I perform the following steps each night:

I remove my eye makeup.
I pour some castor oil into my palm and use my finger tips to rub it into my skin. It is okay to apply the oil right on top of makeup without washing first. I rub in circular motions all over for several minutes.
I soak a wash cloth with hot water and press it to my face. What I really want to accomplish here is a steam effect. I want the pores to open and the castor oil to penetrate and latch on to impurities. Sometimes, if the water on the cloth is too hot, I hold it close to my face. When I breathe out of my mouth onto the wash cloth, I can feel hot steam rise to my face. It is really quite effective. I will hold the cloth to my face until it cools to room temperature. Once cool, I will resoak the cloth with hot water and do the steaming procedure again. Please be careful not to hurt your skin with scalding hot water. You could also accomplish this steam using a pot of boiling water and a towel to drape over your head. Feel free to pursue this method, but chances are you are more likely to stick with a quicker, simpler method.
After the second steam, I use the cloth to wipe the oil from my face.
Then... I start all over! I use a second dose of oil and rub it into my pores followed by two steams and wipe off.

Toner

Once I am done with the oil cleansing, I use a cotton ball to apply my homemade toner. In a glass bottle I have combined the following:

1/2 cup of strongly brewed tea: I used green and chamomile teas (6 tea bags total), but you can use other things such as Burdock, Yellow Dock, and Sarsparilla which are good detoxifying herbs. I may experiment with those on my next batch of toner.
1/4 cup of raw, apple cider vinegar: let the tea cool before combining.
Several drops of Tea Tree oil: Tea Tree is an excellent antibacterial treatment for blemishes.

You may at first be put off by the smell of vinegar, but don't worry, the scent disappears quickly enough.

Anti-Aging

My final step is to apply my homemade anti-aging formula. In a 2 ounce amber dropper bottle, I combine jojoba oil and the following essential oils in the approximate amounts:

10 drops of Frankincense
7 drops of Myrrh
7 drops of Sandalwood
5 drops of Rosewood
1 drop of Geranium
5 drops of Lavender (I may or may not add this, but it is a wonderful, universal skin remedy)

To apply, I drop some of the formula on clean fingertips (important!) and rub around my eyes and lightly pat all over my face. It smells wonderful. Jojoba oil is a nice, light oil that penetrates the skin easily and takes all the wonderful essential oils with it. Jojoba oil will not clog pores. Do not be afraid to use it even if you have very oily skin. In fact, your skin's oil production may become quite balanced after using jojoba oil consistently.

A second skin formula that I always have mixed in a dropper is jojoba and Tea Tree (approximately 15% solution) that I use on particularly blemished days. Tea Tree oil works just as effectively on acne as Benzoyl Peroxide or Salicylic Acid and is non-toxic!

Cleansing Tea

In addition to the topical skin routine, I recommend drinking tea made with herbs which are known for cleansing the liver and thus improving skin condition. These herbs include Burdock root, Yellow Dock, Sarsaparilla, and Dandelion root. Here is a formula for a cleansing tea:

1 part Burdock root
1 part Dandelion root
1 part Yellow Dock
1 part Sarsaparilla
1/2 part Licorice root

Add for flavor:

Cardamon seeds
Cinnamon Bark
Clove buds
Ginger root

Put 3 tablespoons of the mixed herbs in 20 ounces of water and soak overnight. In the morning bring to a boil and simmer for 15 minutes. Strain out the herbs and drink. Save the strained herbs and add 1 tablespoon of new herbs to make another batch the following day. Continue to reuse the herbs 3 times before discarding.

Often, poor skin condition is an indication of a toxic liver and/or poor elimination channels. If the body is having difficulty eliminating via primary means, it will eliminate through the skin.

Dry Skin Brushing

Dry skin brushing is the use of a stiff, natural-bristle bath brush which you can find sold in health and beauty supply stores. The technique is accomplished by briskly brushing in long, sweeping strokes across the skin toward the heart. Brush the entire body at least twice over and follow with a warm shower to rinse. The brush should be kept in a dry place as exposure to water will change the stiffness and effectiveness of the bristles.

Dry skin brushing removes dead skin layers, stimulates circulation, assists the lymphatic system, helps remove cellulite, and results in overall softer skin. Additionally, the dry skin brushing technique can assist us in restoring proper levels of vitamin D. It is well known that skin makes Vitamin D when exposed to sunlight. However, it is not so well known that Vitamin D is actually produced by the interaction of sunlight with the natural oils produced by the skin. If we wash those natural oils away with soaps and detergents, we still end up Vitamin D deficient even with sufficient exposure to the sunshine. The dry skin brushing technique is effective enough to cleanse the skin and leave the natural oils behind.

Diet

In addition to this skin routine, I have become vegetarian/vegan over the last few months as well as increased my intake of raw foods. I didn't become vegetarian over night, rather slowly moved away from consuming meat and most animal products altogether. I'm sure this factor also played a role in my improved skin condition as eating lower on the food chain introduces fewer toxins into the body which must find their way out.

Sources:
Body Electronics by Thomas C. Chavez
http://www.acne.org/messageboard/OIL-CLEANSING-METHOD-Hi-t141871.html

I'm Back! With more Health & Wellness...

2009-07-24T23:49:00.000-07:00

After months of neglect, the Lemon Letter is back in action! My life got quite busy last February through April with my regular full-time job, but now I have no more excuses. With my return, I plan to add a more personal touch to my health articles and share more with you about what I am doing in my daily health journey. I will address diet, exercise, nutritional supplementation, natural remedies as well as mental and emotional health. Health is always an evolution. I encourage you to take what you find valuable and incorporate it into your own health evolution.

Just a week ago, I was finally able to define and articulate specifically how I want to pursue my passion for natural health and wellness. It seems so obvious now, but here it is:

I want to be a health and wellness coach!

I'm not sure why it took two years to come up with that realization, but it is better late than never. Currently, I am an accountant by profession, but what I really love is what I write about here in my articles. Perhaps someday soon I will be able to devote as much time to this passion as I devote to crunching numbers! What I ultimately desire, though, is to see individuals take control of their health and become vibrant, glowing human beings.

What taking control of one's health means to me:

First, it means taking care of the physical body through food, exercise, and natural remedies. This manifests as a body which grows and ages gracefully, free of physical pain and degenerative disease.
Second, it means taking care of one's emotional, mental, and spiritual health. This shows through increased happiness, optimism, compassion, and love for life without reason.
Third, it means taking care of one's surroundings to support a healthy lifestyle. This would manifest in taking care of the environment such that a healthy life may be maintained in perpetuity. This would also manifest in taking care of one's relationships and personal affairs. For example, one needs to be in control of one's finances to eliminate stress and unhealthy behaviors that might result from such disorder. In fact, you can expect a future article where my accountant-self weighs in to address health in finances.

I hope you will keep reading. I've got an article coming on natural hygiene and beauty routine which I have been experimenting with for months! Check back later for plenty of health topics to come!

From Happy Hour to Healthy Hour!

2009-02-28T20:44:00.000-08:00

Tonight I am drinking my favorite beverage in the whole world -- Love Juice! I discovered this delicious concoction at a juice bar I used to frequent - Namasté Café Juice Bar in New Brunswick, NJ - and have been hooked ever since. Because I love it so much, I want you to share in the pleasure. Treat yourself to a happy hour that never was happier.

Equipment needed: An electric juicer of some kind. I am using a Jack Lalanne juicer; however, if you are in the market for a juicer, read a product review on the amazing Breville juicers here.

Ingredients:

1 small beet
2 apples
4 carrots
1 lemon
1" fresh ginger
Love!

Instructions:

Juice all the ingredients in any order and make quantity adjustments to match your preference. Some people like a lot of ginger while some people find it to be too spicy. I recommend starting with a conservative quantity and giving it a taste before you are done juicing. The ginger is a key ingredient, however, so don't leave it out!

Yesterday, I took a mid-day break from work for a wheat grass shot pick-me-up. I went to The Energy Bar in downtown Portland and ended up ordering a full juice instead. It tasted very much like Love Juice except it was green. The ingredients were:

2 oz. wheat grass juice
Apples
Lemon
Ginger

Now you have a starting point to develop your own happy hour beverage!

Cheers!

Rejuvelac Smoothie for Healthy Digestion

2009-02-22T10:49:00.000-08:00

This week I successfully brewed my own rejuvelac! I have been using it as the liquid base in my daily green smoothie and would like you to consider trying it as well. You might be thinking, "Rejuva-what?" Keep reading, and I will explain.

A brief introduction to rejuvelac:

What is it?
Rejuvelac is a fermented beverage used to replenish intestinal microflora and help rebuild digestion.

How is it made?
Rejuvelac is made by fermenting sprouted grain in water over a 2-3 day period.

What does it taste like?
Rejuvelac is slightly fizzy with a hint of lemon flavor. Most people do not like it at first but get used to it. It is not something I would sip out on my deck on a sunny afternoon, but that is why I put it in my smoothies! Nutrition without repulsion!

Below, I describe how to make my rejuvelac.

1. Start by sprouting 1 cup of wheat berries (or other grain such as rye or millet) in a 1 quart mason jar.

Sprouting Procedures:

Rinse the wheat berries once. If you have a sprouting screen to put over the mouth of your mason jar, this will make the process much easier, but a screen is not necessary.
Put the grain into your mason jar, fill with pure water, and let it soak for 8 hours or overnight.
Next, drain the grain, rinse once, and drain sufficiently. If you have the sprouting screen, leave the jar tipped into a bowl at a downward slant to allow air to circulate and the grain to continue to drain. If you do not have the screen, drain well and leave the jar open and tipped sideways on your counter.
Let the grain sit for another 8-12 hours and rinse again.
You will rinse it 2 or 3 times a day until the sprouts are tiny and just emerging from the seed. This will take 1-2 days.
Put the sprouts in your blender with some water to cover and blend on high for 5 seconds.
At this point, you are ready to begin fermenting!

2. Put the ground-up grain back in your mason jar and fill the jar up with pure water.

3. Add a dash of raw, unfiltered apple cider vinegar or fresh lemon juice to make the solution slightly acid and help the fermentation process along.

4. Add about 10 slices of fresh ginger root for an interesting flavor.

5. Cover the top of your jar with a cheese cloth or other cloth that will allow air to come through. Secure the cloth with a rubber band.

6. Let your sprouted grains soak for 72 hours, no more. Warm temperatures will speed the fermentation process. It that case, it will be done earlier. A white film on top is good. If the film turns colors, throw the grain away and start over. Give the jar a gentle spin 2-3 times a day. Expect some bubbling to show at the top.

7. After you have let the solution ferment, strain out the grain fragments and store the liquid in a clean, sealable jar. There you have your rejuvelac!

8. Give it a taste. It won't taste spectacular, but it should be slightly fizzy and lemony.

9. Make a green smoothie with a banana, lime, greens, and frozen pineapple.

10. Discard the used grain.

Now, I want to tell you a little more about the benefits of rejuvelac to convince you that this process is worth the effort.

In our guts exist colonies of bacteria which exist symbiotically with us. These probiotic microorganisms are naturally occurring and serve many important purposes such as the following:

Protecting against foreign bacteria, yeasts, fungi, and infections
Producing and absorbing vitamins, enzymes, and oxygen
Improving skin health
Correcting digestive dysfunction

Antibiotics are the opposite of these probiotics and will seriously compromise your digestive health. If you have ever taken antibiotics, it is necessary to rebuild that healthy ecosystem.

Stress is another killer of healthy gut bacteria. Stress can alter the pH of the system and endanger the delicate balance of microflora.

Microflora is also affected by the food we eat. It lives primarily on bits of undigested plant food. An unhealthy diet may allow less desirable microflora to overgrow and other helpful microflora to die leading to an imbalance. This means we should continuously include in our diets plenty of raw plant food that is high in fiber. Keep in mind that many processed and packaged foods contain anti-biotic substances such as preservatives, pesticides, fungicides, sterilizing agents, etc. that can damage your microflora. Even the chemical additives in your tap water such as fluoride and chlorine can throw off the delicate balance of your digestive ecosystem.

To keep your digestive microflora healthy and plentiful consider the following:

Begin consuming more raw, fermented foods such as vinegar, miso, kombucha, and rejuvelac. In addition to my rejuvelac smoothie every morning, I drink 2 tablespoons of raw, apple cider vinegar. I drink it down like a shot. If this is too scary for you, don't hesitate to sweeten it with a bit of raw agave or raw honey. Apple cider vinegar is alkalizing as well as a digestive tonic.
Eat plenty of raw, organic produce that will provide indigestible starches and cellulose on which the microflora thrives.
Take a high quality probiotic supplement. If I ever suffer indigestion after consuming a heavy meal, I take 2-3 probiotic supplement capsules, and the stomach ache is gone in less than 30 minutes. Probiotics that have worked for me are Natural Choice Pro-5 Probiotic Blend, Dr. Mercola's Complete Probiotics, and NSI Probiotic 10-20. Read a great article on probiotics here.

Sources:
http://www.jonbarron.org/detoxing-health-program/2008-10-27.php
http://www.kalsschool.com/Newsletters/tabid/198/Default.aspx#friendly_flora

Cuban Dinner & BEANS!

2009-02-12T21:08:00.000-08:00

I want to share with you what has been one of my favorite dinners lately. While I don't put myself in any boxes by labeling myself vegan, vegetarian, raw foodist, etc., I absolutely prefer those types of foods. To my great pleasure, all desire for meat, including big, juicy hamburgers, has vanished. A common concern about becoming vegetarian is getting enough protein. Many people don't know where to turn for protein other than to meat. I used to feel this way since I would suffer from low blood sugar, resulting in emotional distress when I had not received sufficient amounts of protein. But today, I find myself very satisfied on a vegetarian/vegan diet. If you would like to eliminate much of your meat consumption but don't know with what to replace it, I would like you to consider the bean.

Today, I want to tell you about the bean and how it can be properly prepared so you can consume it happily with comfort. But first, as I promised, my latest favorite dinner: The Cuban Plate! This will get your mind open and mouth watering for those beans!

There are four different components to prepare, but it is really quite simple once you get to it.

Cuban Black Beans:

Prepare about a cup of dry black beans through proper rehydration and heating technique as described later in this article. This will take some planning ahead of time.
Once you have your beans ready to go, sauté about a half an onion and 3 cloves of garlic (both minced) in coconut oil
Add the prepared beans to the onions and garlic
Add about 2 teaspoons of cumin, 1 teaspoon of oregano, 1/2 teaspoon coriander, and 3-4 dashes of apple cider vinegar
Heat through and let the flavors mingle a bit
Add sea salt to taste

Spanish Rice:

Measure white rice and water according to package directions (typically a ratio of 1 part rice to 1 1/2-2 parts water)
After you bring the water to a boil, add a whole, un-peeled clove of garlic and a chunk of onion
Add 2 Tbsp. of tomato paste
Add 2-3 threads of saffron
Cover and simmer according to package directions

Guacamole:

This recipe comes from oneradionetwork.com and can be prepared ahead of time or while the beans and rice are cooking.

Ingredients:

2 tomatoes (choose two varieties).
1/2 onion (your choice of color).
1 pepper (your choice of type and temperature).
1 clove garlic.
1/4 cup fresh cilantro (leaves and stems).
1/2 Tbsp lemon juice.
1/2 Tbsp olive oil.
1/2 Tbsp apple cider vinegar.
1/2 tsp cumin.
1/2 tsp coriander.
2 ripe HAAS avocados
1/2 Tbsp lime juice
1/4 tsp sea salt

Instructions:

Mince garlic, cilantro, cumin and coriander.
Add lemon, oil and vinegar to spice blend.
Dice tomato, onion, garlic and add to spice blend.
Add the avocados and blend ingredients together with potato masher
Top with lime juice and salt.

Delicious!

Coconut Fried Plantains:

Save preparation of this component until last. It should only take 10 minutes maximum.

Buy a plantain from the grocery store that looks very very ripe. I am talking about one that looks beyond your comfort level for normal banana consumption. It should have quite a lot of black on the skin. Even plantains that are completely black are still good. If you get one that is very yellow or green, it will not have any flavor, will be very tough, and will be very disappointing.

Once you have your nearly black plantain, heat a good amount of coconut oil (2 Tbsp, perhaps) in a skillet to medium temperature. While your pan is heating, cut a skin-deep slice all the way down the length of the plantain. From there, you can lop off the top and start peeling off the skin. I like to cut the plantain into wheels about 1/4"-1/2" thick.

Lay each slice in the heated coconut oil and turn them over on their other side when they get to be a toasty, golden brown. When both sides are toasty, serve 'em up!

Combine all four of your attractive dishes on a plate, garnish with cilantro and lime wedge, and enjoy immensely!

Now that your mouth is watering for some delicious cuban black beans, let me talk to you further about the virtues of beans and how they should best be prepared for optimal digestion and assimilation of the nutrients.

What is so great about beans?

They are extremely inexpensive! $2-3 per lb. dry weight = $0.50/ lb cooked!
They have high protein content. Black beans contain 15 grams of protein per cup.
They possess in abundance minerals such as magnesium, potassium, iron, and phosphorus
They contain B vitamins such as folate and thiamin
They are high in soluble and insoluble fiber!

Now that we know why beans are so great, what is the digestive challenge all about?

Legumes as well as grains and seeds possess certain anti-nutrients that allow the seed to survive through the winter and preserve itself until the proper environment for sprouting presents itself. These anti-nutrients are phytates and enzyme inhibitors. Phytates bind to minerals such as iron, calcium, and magnesium and prevent the absorption of the minerals in the body. Enzyme inhibitors block the enzyme's activity, which is to assist in the breakdown and digestion of the protein, sugars, and phytic acid. Beans possess complex sugars (oligosaccarides) that cause digestive discomfort frequently experienced when consumed, hence their reputation as the musical fruit.

The solution around these complications is the use of water, heat, and time! With a few hours of planning you can sprout the bean, which will activate the enzymes to assist in the breakdown of the oligosaccarides and eliminate the phytic acid.

Just follow these steps:

Cover the beans in four times their weight in warm water (between 90 and 130 degrees Fahrenheit). The water should also be slightly alkaline, if possible. Rehydration will take between 1 to 4 hours. The enzymes need plenty of time to do their work breaking down the complex sugars and phytic acid. You may let the beans soak overnight for convenience.
Drain the beans then cover them again with 4 times their weight in water that is heated to 147 degrees Fahrenheit. It is at this temperature the enzymes work the most efficiently. However, for simplicity, generally warm water will still do the trick. Just remember that the enzymes are destroyed at 150 degrees. The soaking also assists in eliminating the sugars as they diffuse out of the bean. Changing the water multiple times will further the diffusion of the sugars out of the bean. A useful tip is to add a strip of the sea vegetable kombu (member of the kelp family) that will help alkalize the water and add alpha-galactosidase, the enzyme which assists in the digestion of the complex sugars.
After soaking, drain the beans well, add them to a pot with more water, and bring them to a simmer. Adding kombu again will eliminate any oligosaccarides still lurking. Cook the beans until tender.

Sources:

http://www.westonaprice.org/foodfeatures/cooking-legumes.html
http://teaching.ucdavis.edu/nut10/handouts/Misc/content.pdf

Inflammation and Omega-3 Fatty Acids

2009-02-08T14:27:00.000-08:00

Scientific research is finding a link between inflammation and a host of seemingly unrelated diseases. The list of inflammation symptoms is long and varied. Some include asthma, diabetes, depression, heart disease, obesity, arthritis, Alzheimer's, osteoporosis, and acne. Possibly, one of the greatest causes of inflammation is an imbalance of essential fatty acids.

The overview on inflammation

Inflammation is a process by which our body's white blood cells and chemicals protect us from infection and foreign substances. Sometimes, the immune system inappropriately triggers an inflammatory response when there is no foreign substance to fight off. This describes autoimmune diseases; the body's normally protective system is causing damage to its own tissues. The body responds as if normal tissues are somehow infected or abnormal.

Inflammation can affect any part of the body including joints and organs. Symptoms can vary widely depending on the affected organ. For example, inflammation of the lungs manifests as asthma.

Inflammation is caused by many things ranging from physical injury to long-term chronic health conditions. An imbalance of essential fatty acids is a huge contributor to inflammation. Omega-3 fatty acids help reduce inflammation while omega-6 fatty acids tend to promote inflammation. An appropriate ratio of these essential fatty acids is near 1:1. The American diet tends to contain 11-30 times more omega-6 to omega-3 because of widespread use of vegetable oils and high consumption of fast food and processed food. This is a significant factor in the rising rate of inflammatory disorders in the United States.

Promoting Healthy Inflammation Response With Omega-3 Fatty Acids

If you are suffering with an inflammatory condition, I urge you to NOT use prescriptions or over-the-counter drugs as treatment. Prescriptions will not make the condition better and probably make it worse. Thousands of Americans die each year by internal bleeding from taking anti-inflammatory medication (NSAIDs). Vioxx alone managed to kill more than 50,000 Americans. Instead, treat your illness naturally by increasing your intake of omega-3 fatty acids. Omega-3 can be found in foods such as walnuts, flax seeds, and fish.

I strongly recommend adding a high quality, potent omega-3 supplement to your diet. A great way to do this is to grind flax seeds and add them to your food (smoothies, granola, homemade energy bars, etc.) It is important, however, to freshly grind the seeds yourself and use them soon thereafter. The Omega oils are delicate and immediately begin to go rancid when exposed to heat, oxygen, and light. You can slow the process by keeping the groud flax seed or oil in a dark, sealed, and cooled container. But optimally, you would eat them ground freshly that day. A trusted source of flax oil and other Omega fatty acid products is Barlene's.

The reason we grind the seeds rather than eat them whole is so the body can actually get at the essential oils. If eaten unground, the seeds will pass right through the digestive tract whole.

Besides a healthy inflammatory response, omega-3 fatty acids contribute to

Healthy Skin and Hair

Cardiovascular Health

Improved Cognitive Function and

Balanced Moods

Sources:
http://my.clevelandclinic.org/symptoms/Inflammation/hic_Inflammation_What_You_Need_To_Know.aspx
http://www.jigsawhealth.com/articles/chronic_inflammation.html

Inspired Salad

2009-01-19T20:05:00.000-08:00

I just ate a wonderful salad that I must share with you. It can take a lot of effort and creativity to get excited about salad. I know how tiresome salad can be, especially when I get in a rut, always eating the same combination of ingredients. If you are having a tough time getting excited about your salads, give this one a try. You just may find yourself craving those greens again.

Build your salad using the following:

Trader Joe's Baby Arugula Blend: baby arugula, baby spinach, baby lettuces
Celery
Shredded Carrot
Beet Chunks (steamed)
Raw or Toasted Pecans
Feta Cheese (optional for vegans)

For the dressing, whisk together

Juice of a 1/2 blood orange
About 1 tbsp. of olive oil
Dash of apple-cider vinegar

(Mix in the approximate ratio of 4:1:2)

Garnish with a blood orange slice. It's beautiful and delicious!

To make the meal complete, serve alongside a baked or steamed sweet potato.

My Favorite Food & The Big Fat Lie

2009-01-18T11:15:00.000-08:00

The Avocado. If given the choice to eat anything in the world, I would choose a beautiful, perfectly ripe, Hass Avocado. My favorite preparation of this delicious and nutritious fruit is simply sliced on top of sprouted grain toast with a sprinkling of sea salt. Another great breakfast preparation with avocado is a fruit salad consisting of avocado, mango, banana, and papaya.

Some have never acquired the taste for avocado, and more than one person has told me they don't indulge in avocado because "it's just so high in fat!" This statement saddens and appalls me when these very same people feel okay about eating a pastry for breakfast. There's something wrong with the general perception of and attitude toward fat. The word itself fetches associations of "evil" and "abhorrent". This attitude is reflected throughout the grocery store where one can find a low fat or zero fat option for just about everything. Labels that boast "0 grams of fat" seem to convey a kind of virtue which our subconscious, as a result of modern conditioning, interprets to mean "this is really healthy, and you can eat as much as you want!"

Today, I want to change the negative attitude toward fat by presenting the facts about fat -- the role of fat in the body, the history of fat, and the different kinds of fat.

The Role Of Fat In The Body

Fats play many critical roles in the body such as providing a concentrated source of energy and providing building blocks for cell membranes and hormones. They act as carriers of fat soluble vitamins such as A,D,E, & K. Fat is needed for the conversion of carotene to vitamin A and mineral absorption. When included as part of a meal, fat slows down the absorption of the meal allowing the body to go a longer period of time without feeling hungry. Those that are able to remain fat free for a length of time may develop a variety of health problems including low energy, poor concentration, depression, weight gain, and mineral deficiencies.

The History Of Fat

Politically correct nutrition says we should replace our intake of saturated fats with unsaturated fats such as vegetable oil. A theory called the lipid hypothesis, proposed by researcher Ancel Keys in the late 1950's, purports that there is a direct relationship between the amount of saturated fat and cholesterol in the body and the incidence of coronary heart disease. Numerous studies have questioned his data and conclusions; however, the lowfat diet became widespread by virtue of publicity and promotion by the vegetable oil and food processing industries. While many 'experts' assure us that the lipid hypothesis is backed by incontrovertible scientific fact, I find it hard to believe considering that prior to 1920 coronary heart disease was exceptionally rare. Animal fat and butter consumption was far higher in the early 1900's compared to the late 1900's. In fact, from 1910 to 1970 the intake of traditional animal fat decreased by 20% and butter by 77% while the consumption of vegetable oil in the form of margarine, shortening, and processed oils increased 400% and the consumption of sugar and processed foods increased 60%. As these dietary changes took place, incidence of heart disease increased dramatically so that today 40% of all deaths are heart disease related.

The cause of heart disease is not animal fats and cholesterol. Rather, it is caused by a number of factors present in modern diets such as over-consumption of vegetable oils and hydrogenated fats; excess consumption of refined carbohydrates in the form of sugar and white flour; vitamin and mineral deficiencies; and the disappearance of antimicrobial fats from the food supply such as animal fat and tropical oils. Analysis of fat in artery clogs reveals that only approximately 26% is saturated. The rest is unsaturated while over half is polyunsaturated.

The saturated fats which so many people are trying to avoid actually play important roles in the body. Examples include the following:

Saturated fatty acids are what give our cells necessary stiffness and integrity
They are vital to the health of our bones and for incorporation of calcium into the skeletal structure
They protect the liver from alcohol and other toxins
They enhance the immune system
They are needed for proper utilization and retention of essential fatty acids (EFA's)

Types Of Fat

While the notion that saturated fat in itself causes heart disease is incorrect, it is true that there are bad fats which should be avoided. A basic understanding of the different types of fats should be obtained.

One classification of fatty acids is by saturation.

Saturated

Saturated fats are highly stable due to their chemical structure. This means they are not likely to go rancid even when heated for cooking. The molecules pack together tightly and form a solid at room temperature. This fat is found in animal fats and tropical oils. The body also makes saturated fatty acids from carbohydrates.

Monounsaturated

Monounsaturated fatty acids are slightly less stable; the molecules do not pack together as tightly as the saturated molecules. They are liquid at room temperature but solid if cooled. These fats may be used in cooking at low temperatures. This form of fat is found in olive oil, cashews, almonds, pecans, peanuts, and avocados. The body can make monounsaturated fatty acids from saturated fatty acids.

Polyunsaturated

Polyunsaturated fatty acids are liquid even when refrigerated and go rancid easily. These oils should never be heated or used in cooking. Polyunsaturated fatty acids are found in flax seed oil, soybean oil, canola oil, corn oil, and safflower oil.

Excess consumption of polyunsaturated oils has been linked to increased cancer and heart disease; immune system dysfunction; damage to the liver, reproductive organs and lungs; digestive disorders; depressed learning ability; impaired growth; and weight gain. The reason behind this is that they become oxidized or rancid easily when subjected to heat, oxygen, and moisture in cooking and processing. Rancid oils are characterized by free radicals which attack cell membranes and red blood cells causing damage to tissue, blood vessels, and organs resulting in premature aging, tumors, Alzheimer's, cataracts, plaque build up in the blood vessels, and autoimmune disease such as arthritis. Solution: eat your flax freshly ground and never cook with extracted polyunsaturated oils.

Polyunsaturated fats include the essential Omega-3 and Omega-6 fatty acids. These are called "essential" because our bodies cannot manufacture them. It is important to obtain these from the food we eat such as flaxseed, walnuts, and fish. While these fats are essential, a balance should be maintained. Commercial vegetable oils are high in Omega-6 EFA's and lacking in the vital Omega-3 EFA's. This imbalance can result in inflammation, high blood pressure, irritation of the digestive tract, depressed immune function, sterility, cancer, and weight gain. Deficiencies in Omega-3 EFA's have been associated with asthma, heart disease, and learning deficiencies. Modern agricultural practices have reduced the amount of Omega-3 EFA's available in commercially available meat, eggs, and fish. For example, organic eggs from a chicken allowed to feed on insects and green plants can contain omega-3 and omega-6 essential fatty acids in the favorable ratio of 1:1 while commercial supermarket eggs can contain as much as 19 times the amount of omega-6 to omega-3. Solution: ensure you are getting your Omega fatty acids from whole foods. If you eat meat or animal products, be sure that it comes from a healthy source - that is, from grass fed, truly free range animals. I wouldn't trust what is found in the store.

Trans Fat

Trans fats are created through the chemical process of hydrogenation. Hydrogenation turns a poyunsaturate, normally liquid at room temperature, into a fat that is solid at room temperature such as margarine and shortening. Manufacturers begin with cheap oils such as soy, cotton, corn, and canola, already rancid from extraction, and subject them to high heat and pressure and tiny metal particles. The result is a chemically altered molecule which can wreak havoc inside your cells and even block the utilization of the essential fatty acids. Consumption of hydrogenated oils is associated with cancer, atherosclerosis, diabetes, obesity, immune system dysfunction, low-birth-weight babies, birth defects, decreased visual acuity, sterility, difficulty in lactation and problems with bones and tendons. This type of fat should be completely avoided. I urge you to begin reading the labels on items that you purchase in the grocery store. You will be surprised where these fats appear. Look for the words "hydrogenated", "partially hydrogenated", "margarine", and "shortening".

In summary, dietary fat is necessary for optimal health and physical function. Healthy fats are found in healthy, organic, free-range animal products; tropical oils such as coconut oil; olive oil; and whole foods such as avocados, nuts, and seeds. Fat is not the culprit of disease, rather sugar, refined foods, and hydrogenated oils. If you are currently using popular canola oil in your food preparation, stop and replace it with olive oil and coconut oil. Currently, I only use coconut oil when cooking. It works absolutely wonderfully. Do not use shortening even if the canister claims "No Trans Fat". The claim is untrue. Use an organic, cultured cream butter such as KerryGold as a substitute. KerryGold butter is sold at Trader Joe's, Zupan's, and possibly other unique grocery stores in your neighborhood. The absolute best butter would be homemade from raw milk if that option is possible for you.

Do something healthy for your body and brain today -- eat an avocado!

Sources:

Weston A. Price: http://www.westonaprice.org/knowyourfats/skinny.html

Tropical Green Smoothie

2009-01-03T16:06:00.000-08:00

Here is a new delicious green smoothie recipe that I highly recommend trying for yourself. The idea comes from Karen Knowler, the Raw Food Coach. You can find out more about her and getting started on a raw food diet through the link on the Lemon Letter home page. She shared this recipe as a raw food fresh juice. I decided to blend the ingredients rather than juice them. I do, however, juice the lemon and lime. This smoothie is great for sipping on a summer afternoon or for drinking as an afternoon pick-me-up.

Tropical Green Smoothie

Blend the following:

1/4 of a fresh pineapple (I don't have to be as careful about peeling off the skin when I plan to blend the pineapple. I don't even cut out the tough core. The Vita-Mix will take care of it all.)
Half a medium-sized cucumber (I buy organic and don't bother with peeling)
1 freshly juiced lime
1 freshly juiced lemon
2 celery stalks
Handful of organic spinach

As with all smoothie recipes, quantities are approximate. Customization is encouraged.

Enjoy!

Two Quick Exercise Sets

2008-12-27T14:31:00.000-08:00

The snow here in Portland caught me off guard, and I was unable to do my usual uphill sprints. Thus, I had to rely completely on indoor activity to stay fit. In the videos below, I illustrate two different sets of exercises you can do to get fit starting today. The best part is, each set takes five minutes or less. Getting fit may be on your upcoming list of New Year's resolutions, and I think these sets are a great way to get started.

The exercises are listed below each video to assist you when you try them on your own.

Superset #1:

Do each exercise as hard as you can for 30 seconds with no breaking in between.

Full body warm-up: Starting Blocks or Knee Taps
Upper Body: Push up or modified push up
Lower Body: Jump Squats or Wall Sit
Upper Body: Chair Dips
Lower Body: Leg Ups
Abdominals: Rise & Shine
Upper Body: Soup Can Shoulder Exercise
Lower Body: Wide Leg Squats

Superset #2

Do each exercise for 30 seconds and do 10 seconds of jumping jacks in between each one.

Full body warm-up: Jumping Jacks
Abdominals: Bicycle
Jumping Jacks (10 seconds)
Lower Body: Bridge with Single Leg Lifts (right and left legs)
Jumping Jacks
Upper Body: Pullups or Hang from Bar
Jumping Jacks
Abdominals: Flutter Kick
Jumping Jacks
Lower Body: Lunges
Jumping Jacks
Upper Body: Pushup with Side Plank

Now cool down with a simple Yoga routine!

And keep it up!

Green For Life!

2008-12-08T19:19:00.000-08:00

I just read a fabulous book that I HAVE to share with everyone: Green For Life by Victoria Boutenko. I started drinking green smoothies about a month ago but was doing it experimentally and without much direction. I had decided that I wanted to start eating more greens, and hadn't been 100% successful with a daily salad discipline. So one morning I decided to just incorporate into my daily fruit smoothie the spinach sitting in my refrigerator untouched.

Victoria tells her story about how she helped save herself and the health of her family with the discovery of green smoothies. As a tenacious researcher, Victoria provides a host of health facts and explains very simply how a daily green smoothie can make an immense difference in one's health and well being. I am incredibly excited about the green smoothie, what it can do for my health, how good it tastes, and how easy it is to make. For those that don't have much time for breakfast or any nutritious meal, the green smoothie is the answer!

Victoria shows how we can get all our necessary protein from greens as well as a host of vitamins and trace minerals. She contends that dark green leafy vegetables should to be in their own food group separate from other vegetables, and these can be combined with anything, including fruit without any ill digestive effects.

Some of the many benefits of consuming lots of raw, dark green leafy vegetables involve the following:

Fiber: the insoluble fiber found in greens acts as a sponge that soaks up toxins and cleans them out. Without enough insoluble fiber, our bodies will try to eliminate through the skin, eyes, nose, and mouth. Rough, blemished skin and excess mucous are signs of this.

Stomach Acid: Many people today have low stomach acid (hypochlorhydria) and don't even know it. This is a big problem because our stomachs need sufficient hydrochloric acid in order to fully break down our foods and assimilate the nutrients. Without sufficient stomach acid, we become malnourished. Signs that you may have low stomach acid include some of the following:

Bloating, belching, or flatulence immediately after meals
Indigestion, diarrhea, or constipation
Heartburn
Multiple food allergies
Adult acne
Undigested food in the stools
Chronic yeast infections

Victoria conducted her own experiment in collaboration with a medical doctor using volunteers with hypochlorhydria who were willing to incorporate green smoothies into their diets without changing any other habits. After only 30 days, 67% of these volunteers experienced improved stomach acid levels as well as dramatic positive health benefits such as weight loss, increased energy, healthy elimination, decreased cravings for sweets and junk food, and improved sleep. Even better - they all said drinking the green smoothies was easy!

Blood pH: Proper pH balance is a critical factor for optimal health. Cancer and disease thrive in a low pH environment but cannot survive in an alkaline environment. With all the acid-forming, processed foods that are popular today, it is no wonder that cancer is growing prolifically. Additionally, an acid state may be the reason so many people are unsuccessful at losing weight because the body uses fat to store the acid. Eating plenty of alkalizing raw greens and fresh fruits will raise the pH of the body making it possible to maintain optimal, disease-free health.

Rest assured that I didn't divulge the entire contents of the book. I encourage you to get it (check your local library!) and read the fleshed out points and arguments. I only presented a brief taste of the information and evidence that the author presents.

At the end of the book, Victoria provides various smoothie recipes. These will help until you get your imagination going. I will provide one here:

Raspberry Dream
Blend well:
2 bosc pears
1 handful of raspberries
4-5 leaves of kale (take out the thick, woody stem)
2 cups of water
Yields: 1 quart of smoothie

Remember to rotate your greens and include a wide variety. I didn't eat kale or collard greens until I started drinking green smoothies. Victoria says that many weeds you pull from your garden are spectacular, nutrient-packed greens such as lambsquarters. Don't throw the tops of your carrots away! They may contain far more nutrition than the carrot itself. Blend those! The same goes for beet tops.

Read my Green Salad Smoothie article for two more smoothie ideas.

Quick & Tasty Dressing For One

2008-12-01T21:34:00.000-08:00

Now that you've got your salad made, you need a dressing. And you need it now. Don't grab the ranch bottle out of the refrigerator. Whisk together this quick and tasty dressing for one. You probably have all the ingredients in your kitchen right now.

This dressing comes from Traci Sellers. Her website is at bestfoodist.com.

Recipe:

1 Tbsp. Olive Oil
1 tsp. Mustard (Dijon or Spicy)
1 tsp. Vinegar (Apple Cider Vinegar highly recommended)
1/2 tsp. Maple Syrup
Salt & Pepper to taste

Almond Milk

2008-11-10T13:02:00.001-08:00

I drink almond milk everyday and use it the same way I would use animal milk or soy milk. I always use it as a base in my smoothies because it is tastier than water and is healthier than sugary, pasteurized juices. I choose to make my own almond milk at home because store-bought almond milk contains preservatives or mysterious additives that I would prefer to be without. Additionally, I like to be in control of the sugar and sweetness.

Today, I will tell you how to make your own almond milk at home so you can replace the pasteurized cow's milk and soy milk.

Reasons for eliminating these products raise controversial issues. Nevertheless, I will briefly provide a couple reasons here.

Conventional Cow's Milk: Healthy and important bacteria and digestive enzymes are destroyed through pasteurization making assimilation by the body difficult. Even worse, antibiotics are added which destroy your own existing beneficial and critical intestinal flora. If you want to drink animal milk, get it organic and raw from a farmer close to you.

Soy Milk: Much controversy exists concerning whether soy milk is good or bad. Criticisms include the following:

Estrogen-like compounds present in soy can affect hormone balance in both men and women.

Soy has a high phytic acid content which takes important nutrients such as calcium, magnesium, and iron from the body.

Additionally, modern manufacture may use some undesirable processes such as quick blanching of the bean (instead of slow soaking) and deodorizing of the final product to eliminate the beany taste or smell. The process of slow soaking is necessary to eliminate the naturally occurring phytic acid and to make the nutrients bioavailable.

My solution for soy milk would be to make my own, but why not make almond milk instead? It is really quite easy!

Recipe and Instructions For Homemade Almond Milk:

Sprout 1/2 cup of raw almonds by soaking them in water for a minimum of 4 hours. This activates the enzymes which get rid of the phytic acid and make the nutrients in the nut available and assimilable by the body.

(Note: Almonds grown in the USA are now all pasteurized/irridated by order of the FDA and USDA as of September 2007. However, they are still labeled "RAW". This is very unfortunate as the almonds become dead and unable to sprout. Thus, the sprouting process is rendered useless.)

Put the sprouted almonds in a blender (Vita-Mix highly recommended) along with a 1/2 cup of other nuts of your choice to make 1 cup of nuts in total. I recommend cashews and Brazil nuts. Hazelnuts are a great choice as well. Cashews and Brazil nuts do not need to be sprouted. Hazelnuts do.

You will be using 6-8 total cups of water. Start with only 2 cups or just enough to cover the nuts plus 1 inch. Using only a portion of the water to start allows the nuts to circulate through the blades more frequently and become so finely chopped that a smooth texture is achieved. Ensure enough water is used to get the mixture circulating quickly but not allowing too much space between particles.

Next, add at least 4 dates with the pits removed. If you want the milk sweeter, add a couple more dates, a bit of agave, or raw honey.

Additionally, I recommend adding a few ice cubes to make it cold.

Finally, run your blender on the highest speed for 3 full minutes to liquefy all the ingredients and eliminate possible grittiness.

After 3 minutes, turn down your blender to stir speed or off. Pour in the rest of the water (I usually end up with 8 cups of milk when I am done), blend a bit more, and you are done! Give it a taste and determine if it needs more water or sweetness.

Now, you are ready to make a delicious smoothie or pour it over a bowl of Ezekiel 4:9 sprouted grain cereal!

Some people like to strain the milk through a cheesecloth or other very fine strainer to eliminate any grit. I prefer to eat the whole nut and don't find that straining is necessary when using the Vita-Mix.

Store the milk in a half-gallon glass jar in the refrigerator. It will keep for up to a week. You will need to shake the milk after it has been sitting as particles will settle out.

Variations include adding a banana, cinnamon, or vanilla.

Green Salad Smoothie

2008-11-06T20:25:00.000-08:00

Drink your salad for the day! Are you having trouble getting down your daily greens? I know that sometimes I do. That is why I assure myself of getting my greens by including them in a daily smoothie. They are so much easier to eat, and this way I eat a much wider variety than if I had to chew them mouthful by mouthful.

Here is the basic, green smoothie formula to get you started (--for those who need a formula. Creativity is highly encouraged, however):

1 cup of liquid: almond or nut milk or filtered water
1 big handful of greens (Kale, Spinach, Collard Greens, Grape Leaves, Carrot tops, Beet tops, Cilantro, Parsley, and more!)
Banana (to make it creamy)
Lime juice or 1 peeled lime (or other citrus for zest!)
1 C. Frozen Fruit (pineapple, mango, strawberries, etc. to make it cool)
1 Tbsp. Omega oil such as Barlene's flax oil for those essential fatty acids

Blend!

I like to add a couple tablespoons of superfood powder for good measure. (Recommended superfoods: Dr. Schultze's Superfood, Boku, Revitaphi, Vitamineral Green, Gary Null's Green Stuff)

Here's another green smoothie that I have made for breakfast.

1 cup of almond milk
1 big handful of Kale & Spinach
Avocado
4 Dates
Frozen mango & strawberry
Juice of 1 Lime
Small chunk of ginger root (optional, but good)
Superfood

Blend!

For a sweeter taste, add dates. You don't taste the greens at all. And start saving up for a Vita-Mix. It's a great investment in your health if you use it well (by making and drinking green smoothies, for instance!). I never want to live without it! If you purchase one through my website, you get free shipping!

You can use this link:
https://secure.vitamix.com/redirect.aspx?index.aspx?COUPON=06-003646

Caesar Dressing! (Vegan, Raw, Healthy, & Delicious)

2008-11-02T17:08:00.001-08:00

Here is the Caesar Dressing recipe that I use. I got it from Traci Sellers. Her website is bestfoodist.com.

This dressing is healthy, vegan, and chemical free. It does take some preparation, but if you don't enjoy salad and vegetables very much, this dressing is a spectacular way to liven them up and help you enjoy your daily greens!

First, you will need to prepare Traci's Almondaise. This serves as the creamy base of the dressing. You should start a minimum of 5 hours in advance due to almond soaking. If you are planning further in advance, soak 1/2 cup of raw, whole almonds overnight before you begin.

Almondaise
Ingredients:

1/2 cup of Raw, Whole Almonds Soaked Overnight
1/2 cup Water
1 cup (approx.) Light Olive Oil
3 Tbsp Lemon Juice

Instructions:
1. (Optional) Peel almonds. Peeled almonds will produce a whiter, finer textured end product. (I have never peeled the almonds. It sounds like a lot of work, and since I use the Vita-Mix, there is no problem). Have the rest of the ingredients handy.
2. Place the almonds in a blender and grind to a smooth paste. If it's necessary add a little additional water to keep it moving.
3. With the blender still running, remove the top insert and drizzle in the olive oil gradually until the mixture is thick. A bead of oil should rest on top of the churning mixture.
4. Add lemon juice. Blend for 1 minute longer, stopping the blender to stir down the sides as the mixture thickens.
5. Store in the refrigerator in a tightly sealed container for 5-7 days. The water tends to separate. Just stir before using.

Caesar Dressing
Ingredients:

For the "parmesan"

1/3 cup dry almonds
2 tsp of nutritional yeast
1/4 tsp sea salt

For the dressing:

1-2 cloves of pressed garlic
1 cup of Almondaise
1 Tbsp Dijon mustard
2 tsp lemon juice
1 tsp Sea salt
1 tsp black pepper
1 tsp raw honey
1/2 cup water

Instructions:
1. In a dry blender, pulse almonds with yeast and salt until crumbly
2. Add remaining ingredients to blender and blend to combine

You are done!

7 Steps To A Much Healthier Life

2008-11-02T16:59:00.000-08:00

So you want to get healthy, but don't know where to start. Here I break it down for you into what I think are the first and foremost steps in turning your health around. Don't overwhelm yourself and try all seven steps at once. Take it one week at a time. Become successful with step 1 for one week before implementing step 2. Here we go.

Step 1. Replace ALL soda and bottled beverages with pure water.

Most soda and bottled beverages contain high levels of refined sugar and/or toxins such as aspartame and sucralose. I strongly believe that if you are drinking one or more bottled beverages per day, cutting this habit is the number one thing you can do for your health right now. The sugar (typically high fructose corn syrup) in soda and bottled beverages is not metabolized the same way as other sugars and has been conclusively linked to obesity and diabetes. Choosing diet soda is not the answer either. Many studies have shown that people who drink diet beverages gain weight anyway. Additionally, the sugar substitutes are toxic chemicals that can cause other health problems and should not be ingested under any circumstances.

A reason to avoid soda other than the fact that it contains harmful chemicals, is that soda is an acidifying beverage. Disease thrives in an acid environment. Otto Warburg won the Nobel Prize for demonstrating that the main cause of cancer is an oxygen deficient/acid environment. Additionally, calcium loss will result as the body attempts to remedy the acid condition with alkalizing substances such as calcium. Hmmmm... it sounds like that might be coming from your bones...

One formula to address the question "how much water should I drink everyday?" is to drink half your body weight in ounces. For example, if you weigh 150 pounds, you should drink 75 ounces of water. I suggest you get a large water bottle and take it with you to work and wherever you go. If you are not used to drinking this much water and find yourself going to the bathroom very frequently, just stick with it for a week, and your body will adapt.

Step 2: Eliminate fried foods.

Fried foods are detrimental for two reasons. 1. They contain trans fat and/or 2. They are usually fried in vegetable oil. So, what is so bad about these two facts?

1. Trans fat is an artery-clogging fat that is formed when vegetable oils are made to be solids at room temperature. This kind of fat is not found in nature and has been linked to cancer, neurological disorders, birth defects, nutritional deficiency, among others and should be completely avoided. Start reading the labels on any packaged food and look for "Hydrogenated", "Partially Hydrodenated", and "Shortening". Strictly avoid these foods. Also, note that fast food is loaded with this fat and should be avoided.

2. Vegetable oils such as sunflower, safflower, canola, and soybean oils are polyunsaturated fats which are highly susceptible to heat damage. Heat causes oxidative damage creating free radicals. Translation: these oils after heat exposure become cancer causing.

The bottom line is, there is absolutely no reason your body would want you to eat french fries or doughnuts.

Step 3: Eat a fresh, green salad every day.

Most of us could really benefit from a daily dose of fresh, raw vegetables. This could be a great source of natural vitamins, minerals, and phytonutrients. Don't turn it into a bad food by adding a chemical-laden dressing bought at your local grocery store. Olive oil (extra-virgin, cold-pressed) with a dash of balsamic vinegar or lemon juice makes an easy dressing. Add minced shallot, dijon mustard, or garlic powder for more flavor. If you have any fresh herbs around, don't leave those out.

I make a wonderful, vegan, Ceasar copy-cat dressing made with an Almond base. It does take some preparation, but will make your salad taste as good as junk food. You can pile it on and not feel the least bit guilty. For a quick solution, try the Quick & Tasty Dressing For One. Find the recipes in my blog archives. There are so many online sources for quick, homemade, healthy dressings. Just do some looking around.

If you struggle to get the greens in every day, read my article on the easiest way ever to consume your salad every day!

Step 4: Avoid processed foods and fast food.

These kinds of foods are high in calories, low in nutrition, high in the wrong kinds of fats, and full of strange chemical ingredients. They will only serve to take away from your overall health. We are all looking for ways to save time, but do not sacrifice your health by going to the drive-thru or putting a packaged meal in the microwave. It is not worth it. How much is your health worth to you? My health is absolutely worth a little extra time and a little extra money. Cutting corners is not a good strategy for health. Avoid foods that are far removed from their natural states. You really are what you eat -- Remember this! What you eat literally becomes a part of you. Build with high quality, natural substances that will keep you strong and well-functioning for the entirety of your life. Here is a simple rule to follow: if it has more than 5 ingredients or ingredients that you can't pronounce, don't eat it. All fast food falls into this category.

Step 5: Eat fresh fruit for breakfast.

When you wake up in the morning, before you eat anything, grab a piece of fresh fruit. This fruit wakes up your system, requires no effort for the body to digest, promotes elimination, and is alkalizing, cleansing, and nourishing. Fruit should only be eaten on an empty stomach. Combining fruit with starches and proteins causes gas and bloating. Thus, the morning is a perfect time to get your fruit for the day. Remember: Fruit First!

Step 6: Find an enjoyable form of exercise and schedule it in to your day.

Exercise is very important to overall health. You can improve cardiovascular health, bone density, circulation, flexibility, and more with exercise. People come up with a lot of excuses for not exercising. A big key to success is to schedule it into your day; make it mandatory, not optional. Also, make it fun! If you hate running, don't run.

Believe it or not, but you can get great exercise with just 4 minutes a day! That takes away your lack of time excuse, doesn't it? All you have to do is pick four exercises and do each one as hard as you can for 20 second intervals with 10 seconds rest in between for one whole minute. After four minutes, you should feel like you got a work out. Here's an example for you to start with:

1. Full Body and Cardio: Squat Thrusts. Start standing with your feet shoulder width apart. Drop down to a crouching position and put your hands on the floor. Thrust your legs out behind you then jump back to a crouch. Stand up and repeat. Advanced variation: when you thrust your legs out behind you, do a pushup before coming back to the crouch. Also, jump up in the air when you come up to a standing position.

2. Upper Body: Pushups. If you are a beginner and struggle with pushups, start with an incline. Put your hands on a bench or wall.

3. Lower Body: Lunges. Take a big step forward with one leg and bend the knee until your thigh is parallel to the floor. Your knee should not extend beyond your toes. Your leg should make a right angle. To do this in one place you can push that forward leg back to meet your back leg. Or do it walking style by bringing the back leg to meet the forward leg. Then repeat the exercise with the opposite leg.

4. Abdominals: Flutter Kicks. Lay on your back with your hands under your bottom. Raise your legs to about 45 degrees off the floor. Alternate bringing one leg up and one leg down while keeping them straight. This should look like a flutter.

You can find hosts of bodyweight exercises to mix and match. I just happened upon a site today that has a whole circuit of exercises listed, described, and illustrated. That website it located here: http://mazzland.com/wrestling/3rdperiodcircuit/ Another good site with bodyweight exercises by category is found here. Also do a Google search for "Body Weight Exercise". You will find plenty of great exercises that don't require any equipment. Take some time and jot down a few four-exercise combinations. After you wake up in the morning and have eaten your fresh fruit, you will have a daily workout ready to go.

No more excuses!

Step 7: Begin supplementing with high quality superfoods.

It is a well known fact that most of our soil is very depleted of nutrients which in turn causes our food to be less nourishing. It can be very difficult to get all the vitamins and minerals our bodies need even when eating a wide variety of vegetables all day long. Supplementation provides a way to ensure daily that we are not becoming deficient in essential nutrients. Be aware that not just any multi-vitamin is going to provide that assurance. Most multi-vitamins sold at your favorite drug store are basically worthless. Synthetic versions of isolated vitamins are not well absorbed by the body. The solution is to find a superfood from nature as close to its natural state as possible and minimally processed. The following are my top three recommended daily supplements:

1. Spirulina
2. Chlorella
3. Omega-3 Fatty Acids

Spirulina and Chlorella are micro-algae that grow in fresh water. These micro-algae contain an astounding array of nutritional elements including vitamins, macrominerals, trace minerals, essential fatty acids, protein, nucleic acids, chlorophyll, and phytochemicals. They are thought to contain every nutrient required by the human body. These micro-algae are not only nourishing but also cleansing and detoxifying. Spirulina and Chlorella should be taken on a daily basis as a food. You do not have to worry about overdosing.

I recommend that you purchase Nutrex Hawaiian Spirulina from vitacost.com. This is a high quality Spirulina for only $0.09 per gram. Buy Kyoto Chlorella from swansonvitamins.com. This is a quality Chlorella for only $0.12 per gram. If you take 10 grams of Spirulina and 5 grams of Chlorella every day, that is an investment in your health of $1.50 per day. This is much cheaper than paying for cancer, depression, or other degenerative diseases. Make it a life-long habit.

Omega-3 essential fatty acids are essential because the body has to get them from the outside; it cannot manufacture them when needed. Omega-3 oils are found in flaxseeds, walnuts, marine oils, and fatty fish. Omega-3 fatty acids are important for cognitive function, mental health, cardiovascular health, joint health, and preventing cancer. The reason we should supplement with omega-3 is because the standard American diet provides for too much omega-6 fatty acids. The ratio of omega-3 to omega-6 should be about 1:1. However, with the popularization of vegetable oils, Americans consume these fatty acids in the ratio of about 20:1. An excess of omega-6 fats actually causes serious health problems. An omega-3 supplement will greatly help balance consumption of these oils.

Now that you have read through my first seven suggestions for your road to health, go back to the top and make a resolution to implement step one starting right now. These seven steps are by no means the complete picture, but my purpose for this article is to provide a starting point without getting into complicated, health-nut details (that will come later!).

Start here. Conquer the first 7 steps. And keep reading the Lemon Letter to fill in the gaps and continuously improve your health.

Healthy Sweeteners

2008-10-18T20:33:00.000-07:00

Everybody likes the idea of sugar with no consequences, but it just doesn’t exist. America is addicted to sugar and has turned to sugar substitutes such as aspartame and sucralose which promise the sweetness of sugar without the calories. The problem with these man-made inventions is the unintended consequences. But don’t rely on the industry or even the FDA to inform you that Splenda and Equal are actually toxic and detrimental to your health. Does a little self discipline regarding sugar consumption sound worse than brain tumors or lesions? There is already much evidence emerging to reveal the toxicity of these recent sugar inventions. The evidence will only get stronger as time goes on.

The fact is: you are better off eating real sugar than the chemical substitute. Studies show that artificial sugars also lead to weight gain. The body reacts very strongly to taste. When the tongue tastes sugar, the body is expecting those calories only to be met with low-energy food. This low energy food in turn forces your body to signal “famine,” which results in cravings for refined carbohydrates from which the body can get a quick energy boost. Such cravings may lead you to consume more snacks than you ever intended. Unless you are consuming real calories, the body will never turn off the “I’m hungry” signal. Before you know it, you've gained weight anyway, and you've consumed the toxic chemicals bringing your body further harm.

I am not telling you to switch your Diet Coke to regular Coke. Non-diet drinks are loaded with High Fructose Corn Syrup, which is another issue in itself. I urge you to have some self-discipline. Stop the sugar addiction. Cutting out the excess sugar and all sugar substitutes is the #1 thing the average American can do to improve his/her health.

Once you have given up your daily sugar dose, use healthy sugars on special occasions, and where sugar is really necessary in moderation. Below, are five recommended sugars that I encourage you to use in place of typical refined sugars and artificial sweeteners.

Raw Agave Nectar
Agave Nectar is a syrup extracted from a cactus plant. It has all of its enzymes intact and dissolves easily in cold water. This syrup is a great natural sweetener with a very mild flavor. I highly recommend the use of this sweetener in just about every application.

100% Pure Maple Syrup
This sweetener is a natural, whole food. However, this syrup has lost its enzymes due to the heat used in processing. I recommend using grade B or C since these are less refined and also have a higher mineral content. Be sure to get your syrup from a source that does not use formaldehyde in the extraction process. Organic standards do not allow the use of formaldehyde. Also, syrup from the State of Vermont is safe because the use of formaldehyde is illegal for maple sugaring.

Rapadura
Rapadura is a Portuguese name for sugarcane juice. This sugar is made by crystallizing the juices from sugar cane. Because heat is used in the crystallization process, the enzymes are lost; however, the minerals still remain. I use rapadura wherever white or brown sugar is called for in recipes. This is a much better choice as it is non-processed and still contains the molasses content and flavor.

Raw Honey
Raw honey is an excellent natural sweetener and contains all enzymes necessary for digestion. A little bit of honey goes a long way to satisfy a sweet tooth. Because honey is super sweet, you will not need to consume much to be satisfied. I highly recommend raw honey for use wherever you need to add some sweetness. Be aware, however, that most honey sold in your local supermarket is not raw; it is just as refined as white sugar with all the nutrients stripped out. You will have to visit a health food store or a local bee keeper.

Stevia
Stevia is a natural sweetener that comes from a leaf and is only used in tiny amounts due to its ultra sweet power. This sweetener can be found in powdered or liquid form. Some people do not like stevia as a sugar alternative because it can have a strange aftertaste. Some say that use of vanilla extract along with the stevia eliminates most of the disliked aftertaste. Stevia is difficult to substitute for sugar in baking as the bulk of the sugar is absent and needs to be made up somehow. Try this sweetener in your morning oatmeal first. If you decide you like it, there are recipes on the internet which help you substitute with stevia in baking. You may be able to find a stevia sample packet to experiment with at a Trader Joe’s sample and coffee counter.

All sugars should be eaten in moderation - even healthy sugars. It stands to reason that honey is so sweet because it was meant to be enjoyed in small portions. I recommend that you cut out excess sugars from your diet and use the above mentioned healthy sugars in moderation.

Healthy Tip: Instead of soda as your afternoon treat, try sparkling water with a squeeze of lime. It’s actually quite refreshing.

The Power of Cayenne

2008-10-18T20:29:00.001-07:00

Cayenne is not just a red hot chili pepper used in cooking, rather it has a multitude of medicinal functions. Cayenne contains a natural compound called capsaicin, which helps promote healthy cardiovascular function. Consider cayenne to be one of your main herbal first aids. Some of the things that cayenne can do for you include the following:

Boost blood circulation throughout the body including the brain thus improving brain clarity and memory
Strengthen the heart, arteries, capillaries, and nerves
Normalize blood pressure
Stop internal and external bleeding
Improve indigestion, poor digestion, and stomach ulcers
Open the breathing passages in asthmatics

Cayenne is the greatest herbal aid to circulation and can be used on a daily basis. It can be used for multiple emergencies such as heart attacks, strokes, fainting, bleeding, arthritic pain, and inflammation. Some herbalists add it to nearly every formulation. Fortunately, it is an inexpensive supplement. For example, you can get 300 250mg capsules from Swanson Health Products for $5.99. One bottle could last 10 months.

Healthy Tip: Try gargling cayenne in water to treat your sore throat.

Sources:
http://en.wikipedia.org/wiki/Cayenne_pepper
http://www.healingdaily.com/detoxification-diet/cayenne.htm

When Life Gives Me Lemons

2008-10-18T20:01:00.000-07:00

I love lemons. And I love to begin my morning with a fresh-squeezed lemon drink. I don’t only love lemons because they taste so good, but lemons are great for my health.

The most wonderful characteristic of the lemon is its alkalizing effect on the blood chemistry. Outside of the body, lemon juice is acid. However, inside the body it is alkaline. It is very important to keep our bodies away from an acid state since much disease results from and thrives in an acidic environment. The standard American diet especially contributes to an acid state with its refined sugars, refined carbohydrates, caffeine, meat, and pollution. Begin your day with the alkalizing lemon beverage I detail below and, please, skip the soda.

This lemonade comes from the Stanley Burroughs Master Cleanse. I like to use both lemons and limes in my drink. Limes add a wonderful zest and tang to any drink or smoothie. My procedure for refreshing, morning lemonade follows:

Juice one lemon and one lime and pour the juice into a pint-size glass.
With the juice in the glass, begin to pour pure organic maple syrup (Grade B or C is recommended) into the glass. The maple syrup will sit below the lemon juice without mixing. Pour in the maple syrup until it looks like it is 1/2 the amount of lemon juice. You can use as much as a 1:1 ratio of lemon juice to maple syrup. However, I like it to be a little tart. Experiment to find what ratio you like best. Today, I tried the drink with raw organic agave nectar as an experiment. It worked just as well. Agave nectar is my #1 sweetener of choice. You can find out more about sweeteners here.
Cayenne Pepper is an optional step. Most of the time I do not use the Cayenne because I like to sip and enjoy my lemonade. However, if you want a spicy kick and the health benefits of cayenne, go ahead and add a pinch of cayenne pepper. Another option is to take cayenne capsules to get the benefits without the taste.
Lastly, fill the glass with pure water and make sure all components are mixed. The maple syrup has a tendency to sit on the bottom. You may have to experiment with the amount of water you prefer. I like my drink stronger, so I will not fill the glass all the way. Also, the juice yield from the lemons and limes will vary from day to day, which means you will have to be flexible to adapt your maple syrup and water measurement. I use color as my indication of when to stop adding water. I make sure my lemonade is somewhere between very yellow and pale yellow. Again, you will have to experiment to find your preference.

For those that need precise measurements, use the following recipe:

1/4 c. fresh lemon/lime juice
1/4 c. Grade B organic maple syrup
8 oz. distilled water
Pinch of cayenne pepper

Make this beverage a morning ritual to help you remember to take your daily vitamin supplements, to kick start your metabolism, to give you a vitamin C immunity boost, to alkalize, and to get you ready for your morning workout.

Additionally, remember that negative thoughts contribute to an acid blood chemistry while positive thoughts contribute to an alkaline blood chemistry. Stay positive in your thinking. A great exercise at the end of your day (especially a bad one) is to think about all the good things that happened, no matter how small they are. Example: It started raining, and I had my umbrella with me which prevented me from getting drenched.

Healthy Tip: Boil the lemon rinds on your stovetop for a natural room freshener.