UPDATE: Liver Cleanse Juice

So a few weeks ago I wrote about a liver cleanse that I came across in my travels. It was basically citrus juice, cayenne pepper, olive oil, ginger, and garlic. Well instead of making juice, I decided it would be faster to smoothie everything. It was rather gross but I pushed through and drank as much as I could for a few days.

I'm not really sure if it actually did anything to my liver, but I assume it was beneficial overall. With all those potent living fruits and vegetables and spices it had to help something.

So this time I decided to juice the citrus fruits, including the garlic and ginger. That made all the difference. This juice version is so good! It's like a spicy lemonade that is a little on the sweeter side because of the oranges. If you have a juicer I highly suggest you try it.

• 3 oranges
• 1 grapefruit
• 1 lemon
• 2 cloves garlic
• 1 knob ginger root
• cayenne pepper to taste
• dash olive oil

I would recommend putting the olive oil and cayenne pepper at the bottom of the glass before you juice the fruits, ginger, and garlic. And be careful (!) because you don't need a lot for it to become really spicy.

Enjoy!

From seed to plant in 2 weeks

peas & kale

It's amazing how fast things grow. I planted everything just about 2 weeks ago and already we have major growth on some of the vegetables. It amazes me when you start out with a big patch of dirt filled with seeds and in a few short weeks you have plants you can eat. I'm really looking forward to being able to eat fresh veggies right out of the ground in a few short weeks.

mini tomato plants

I highly recommend everyone plant at least something of their own whether it's herbs, a tomato plant, or an entire garden with a variety of stuff. It is so important to get a wide variety of fruits and vegetables in every color. Each color is associated with different nutrients and all of them are equally as important from collard greens down to potatoes. I put together this little chart to show some of the nutritional info for each of the colors of fruits and vegetables... 

Some of that language is kindof technical, however, for those of you who need to know all of this stuff here it is. I have been reading about all of these different phytochemicals and antioxidants since I started researching how to eat to prevent cancer. While I am no expert, I have gathered that it is not as important to know exactly how everything works, but just that it does. I personally believe that most scientists don't even fully understand how all of these individual chemicals work together to do the magic they do.

TIME TO START PROJECT GET THE RAINBOW OF FRUITS AND VEGETABLES IN YOUR FACE!

My FAVORITE! Juice Recipe

I have been making a whole variety of different juice recipes over the past few weeks for an e-book I am working on for Raw Generation Juices and I wanted to share with you my absolute favorite one that I have made thus far.

RED ROOTS (about 16 oz)

• 1 beet
• 2 red apples
• 4 carrots
• 1 lemon
• 1" piece ginger root

This combination is sweet, earthy, tangy, warming, and delicious all at the same time. It's also instant energy. I have tried it a few times recently when it's the middle of the day and I'm dragging ass. Instead of drinking coffee I drink a juice and within a few minutes I am feeling revived. 

Bet you didn't know that beets:

• act as a medicine for liver and gallbladder
• help lower cholesterol
• destroy tumor cells and cancer cells
• strengthen the function of blood and overcome Anemia
• produce red blood cells
• clean and neutralize toxins in the body
• strengthen the circulatory system and immune syste
• fight against inflammation, infections, and kidney stones
• give power and balance to the body

Even if you only do one juice a day, I highly recommend incorporating some form of juice into your everyday diet. The benefits of getting all of these fruits and vegetables in your body outnumber the effort it takes to make. This juice takes all of 4 minutes to make and is enough to fill you up. And BONUS! You are getting roughly 8 servings of fruits and vegetables in one shot!

What are your favorite juice recipes?

Guest Post: Phytotherapy

Hello loyal readers! I am going to be at a conference for the next 3 days, and coincidentally I was approached this week by a doctor who is interested in us writing for each other. The universe works in wonderful ways sometimes! Dr. Leta Vaughan APN, CNM has been working with women and promoting healthcare for over 30 years. Dr. Vaughan is board certified and advocates an effective combination of balanced nutrition, exercise, and supplements to enhance a woman’s changing lifestyle needs.

Thank you Dr. Vaughan! It is so wonderful to see doctors that are concerned with diet and lifestyle.

What the heck is Phytotherapy? 

Dr. Leta Vaughan APN, CNM  www.biohormonesinc.com

770,000 people are injured or die each year in hospitals from adverse drug events (ADE)  Just because a pharmaceutical drug has been studied in a laboratory, regulated by the FDA and prescribed by a doctor, it still has risks.  

Phytotherapy is the use of medicinal plants to heal and restore balance and is becoming more popular in the United States. Eastern medicine has utilized botanical medicine for centuries and as more and more people are looking for alternatives, phytotherapy has gained in popularity. Much of this studying of plants over the years has led us to the pharmaceuticals we are now so familiar with. Modern pharmaceutical manufacturers change the plant’s chemical compound in order to specialize and enhance its actions. But using plants in their pure form are much gentler and easier on the body. Phytotherapy has the potential to prevent illness as well as treat. 

Phytoestrogens 

The word phytoestrogen literally means “plant estrogen.” But phytoestrogens are not estrogen. They do not behave the same way as our body’s own estrogens or like estrogen replacement drugs (ERT).  

The National Cancer Institute  defines the word “phytoestrogen” as an estrogen-like substance found in some plants and plant products and states “phytoestrogens may have anticancer effects.” 

Phytoestrogens are part of the phytohormone class, which means they structurally resemble the body’s native estrogen. Their chemical structure is such that it allows them to weakly bind to an estrogen receptor, potentially blocking excess estrogen, or, when estrogen is low, quieting the
system’s need for estrogen. But they are not estrogen. 

The phytoestrogens used and recommended today in botanical and nutritional medicine do not increase endogenous estrogen production in the body. There are no studies confirming that phytoestrogens increase the risk for cancer. In fact, new research suggests that phytoestrogens
commonly used in nutritional and botanical medicine may protect women from breast
and other cancers. 

Phytoestrogens  may also decrease the risk of heart attack and stroke, and protect your bones. A 2007 study in the Annals of Internal Medicine confirmed that the phytoestrogen genistein protects against bone loss. All of this while calming the symptoms of menopause! More benefits of phytoestrogens are being discovered and discussed every day so keep in touch for further exciting information. 

Your endocrine system is the command center for all of your hormones and consists of
many small organs such as the pituitary gland, thyroid, adrenal glands and ovaries as well
as diverse tissues such as the gut, breast and skin. These various glands secrete active
hormones that take messages throughout the body to the brain, liver, heart, bone, skin and
blood vessels as well as the reproductive organs. Plant molecules can also communicate
these messages. 

Responses within your cells that originate from the plant world are known as phytocrine. Phytocrines are the bioactive molecules in plants that share features with our own hormones and “connect” with our endocrine system. 

Adaptogens are plant foods recognized for their rebalancing effect on the body. An adaptogen doesn’t have a specific effect on the body as such. What it does is support the body in healing where the body needs it; an adaptogen goes to the weak areas of the body, and helps strengthen them. In doing so, adaptogens restore homeostasis in the body. 

Menopause 

When combined with a healthy lifestyle  and diet, phytotherapy has the ability to reverse hormonal imbalance in menopause. Utilizing herbs for menopausal symptoms has gained popularity and information is readily available across the web. 

(source)

Black cohosh (Actaea racemosa) a plant native to Eastern North America, has been used by women all over the world for generations to help with hot flashes.

(source)

Red clover (Trifolium pratense) is rich in phytoestrogens including lignans, coumestans, and isoflavones and is used for relief of general menopausal symptoms.

(source)

Chastetree (Vitex agnus-castus) has active molecules that may affect our neurotransmitters, particularly dopamine, which acts in the brain and other parts of the body. Recent studies are showing that properties of this herb may mimic the soothing actions of progesterone and help with psychic and somatic symptoms of PMS.

(source)

Kudzu (Pueraria lobata) is a member of the pea family and is native to Asia. Much like red clover, it contains phytochemicals that function in a protective fashion. These include five major
isoflavanoids that can bind weakly to estrogen receptors, quieting the body’s need for estrogen during times of hormonal imbalance. Kudzu also has been linked with anti-aging properties.

(source)

Passionflower (Passiflora incarnata) has strong Native American roots and contains natural monamine oxidase inhibitors (MAOI’s), which are known to have antidepressant and anti-anxiety properties.

(source)

Ashwagandha (Withania somnifera) is an herb with aphrodisiac and mood-stabilizing properties. Recent studies suggest this Ayurvedic herb can act in an adaptogenic fashion when androgen levels are low, activating the hypothalamic-pituitary-gonadal axis to increase the production of androgens.

(source)

Wild yam (Dioscorea villosa) is native to North America and has been used for both menopause and menstrual-related symptoms. Research suggests that it acts as a functional mimetic of progesterone.

(source)

Soy (Glycine max), like red clover and kudzu, is a member of the legume family and contains phytoestrogens. It has been extensively studied and found to be supportive for improved insulin regulation, weight loss, bone health, and nail, skin and hair health. It has also been shown to decrease frequency and severity of menopausal discomforts, particularly vaginal dryness, hot flashes and night sweats. 

Different women have different symptoms as well as different combinations of such
so what works for one may not be as effective for another. Recommendations are for
combined use with herbs and many products contain formulas specific to particular
symptoms. It is important to look for reputable companies and talk with a provider who
is comfortable and experienced in herbal remedies. 

Other key points:

• Use consistently and monitor your progress. Nothing works if you do not follow the program
• Discuss with your provider other medications you may be on as some may impede and /or enhance herbal effects.
• Once you find a supplement that works, continue to use the same preparation.

Women’s health advanced practice nurses and certified nurse midwives http://
www.biohormonesinc.com are trained in holistically approaching healthcare symptoms
and take the time to talk and listen to your needs. 

To find one in your area check Nurse Practitioners in Women’s Health or The American College of Nurse-Midwives 

Follow me @biohormonesinc
FB http://www.facebook.com/BioHormones

Dr. Leta Vaughan APN, CNM has been working with women and promoting healthcare for over 30 years. Dr. Vaughan is board certified and advocates an effective combination of balanced nutrition, exercise, and supplements to enhance a woman’s changing lifestyle needs.

** It's me, Jess....I just want to add that you don't need to be going through menopause to benefit from using the plants and their extracts above. Women at every age can benefit from incorporating these plants into their diet through teas and/or herbal supplements.

Chugging Vegetable Juice

So Monday morning I started drinking dark green leafy vegetable juice- convenient timing considering how I am also working on starting a business that sells dark green leafy vegetable juice. Let me tell you...it is amazing (I added alot of fresh pressed apple juice!). If I didn't get full after a giant glass, I would drink more. I was literally chugging it like I had been deprived of water in a desert.

These are the veggies that I used:

• kale
• collards
• spinach
• broccoli
• parsley
• dandelion greens (sooooo healthy for you!)
• cilantro
• celery
• carrots w/ their tops

I wrote a few weeks ago how I literally  have been craving vegetable juice now for a few weeks. I watched Fat, Sick, and Nearly Dead (again) and was like I NEED VEGETABLE JUICE!!!!! Well now I have it and I am taking advantage. I'll let you know if there are any breakthroughs along the way. Psst...I don't want to speak too soon...but...in the past week that I have been mostly raw and drinking this green juice my skin has majorly cleared up. Crossing my fingers! The real test will be when I get my EPISODE which is due to destroy me within the next week or so.

When I was first introduced to the dark green juice many many years ago by my grandfather (who's 87, still physically healthy, and drinks this stuff everyday!) I was completely grossed out. It was dark and pungent smelling and unbearably undrinkable. That was when I was in college and I'm sure I was slightly hungover, had just finished McDonald's (or similar), &/or wasn't the slight bit interested in the benefits of dark green leafy vegetable juice.

Fast forward 6 or 7 years and I have a whole new perspective. Plus I am mixing the dark serious stuff with fresh pressed apple juice which is what makes it drinkable (at least at my stage in the game). But after reading all about the health benefits of incorporating more dark greens leafy vegetables into your diet it doesn't matter to me what you have to mix it with to get it into your stomach- so long as it gets into your stomach. I know plenty of people who are afraid of fruit because they have been brainwashed by mainstream that it is high in sugar, and are going to be afraid of mixing it with fruit juice. But seriously, even though fruit juice (I'm talking fresh pressed not the junk you buy in stores) is sugary they are 100% natural and all of the vitamins and healthy stuff is still there and hasn't been cooked off. P.S. all fruit juices you buy in a grocery store have been cooked so there is not much nutritional value if any.

This brings up a whole new idea that I had which is most people are going to need to mix fruit juice into this stuff so they can actually drink it....

Should we sell different strengths? Like one for beginners which is mixed with say 75% fruit juice, then the novice which is 50% fruit juice (I'm somewhere in between those two), then the serious level with 25% fruit juice, and finally the master level at 100% full strength dark green leafy vegetable juice.

So I ask you...if you were buying this stuff and you needed to mix it with fruit juice in order to actually drink it and get the health benefits, would you rather buy it pre-mixed OR would you rather buy the full strength stuff and mix it yourself?

Going RAW: Part Deux

It has been almost a week that I have been eating a mostly raw food diet. Wohooo! Even though it is not my goal to cut out cooked food cold turkey I feel like I have a pretty good handle on it. I am not going to stress about it if I absolutely want to eat something cooked every once and a while. I think that my body will take care of what it needs over time and I will want it less and less.

I hired help of course. Lisa was kind enough to fit me into her schedule and help a sista out by making her heavier "transition" raw foods. I can handle fruit salad, smoothies, and green salads (although she does make me a few of these) but I asked her to make me things that are going to be as close to cooked food as possible like her zucchini pasta with creamy basil pesto!

Everything is awesome! I am finding that even with raw food I really love savory (salty) food over sweet. I have always been one for salty things- especially potato chips.

What a change since the last time I tried to do this! If you don't remember (or weren't reading my blog yet) I tried this last November when we were just getting into winter and I was crazy busy with work. I found myself completely freezing and wanted nothing but soup. So I parked it for a few months. Now we are over the hump and spring is around the corner. I don't have the insane need for hot things anymore. I am ready!


Why am I doing this? Well, after last month's EPISODE followed by a bad cold, I was fed up and felt like the next thing to do was to completely change my diet. Enter raw food. I have been reading about people who have made the change and am amazed by their testimonials about how much their health improved. So I thought I would give it a shot. I want to try to maximize the amount of vitamins and minerals I am getting from my food.

Most people, when I tell them what I am doing, say 'oh, I could  never do that', and you know what they probably can't. Because when you say you can't do something you are right. You are putting limitations on yourself before you even try. I used to say that I could never give up meat. Oh how far I've come!

Anyone out there considering going raw? or has and has some advice?

We need a brand!

As promised, I am writing to you to discuss the development of our green juice company. First task...naming our brand. I am the worst at this. Give me a name and the feeling you are going for and I can whip up some graphics and branding in a flash. But ask me to come up with a name and my mind goes blank, then I start thinking of everything that rhymes with green, and the best I can come up with is mean green juice.

This is not the image we are going for.

We are providing fresh, raw, dark green leafy vegetable juice mailed to your door. We juice it, package it, ship it, and all you have to do is drink it. We take the mess out of juicing. We are developing the highest quality product conveniently delivered to your door.

Here are the benefits in a very big nutshell:

• builds a high red blood cell count
• helps prevent cancer
• provides easily absorbable iron to organs
• makes the body more alkaline
• counteracts toxins eaten
• improves anemic conditions
• cleanses and deodorizes bowel tissues (no one likes a stinky bowel if you know what I mean)
• helps purify the liver
• aids in hepatitis improvement
• regulates menstruation
• aids hemophilia condition
• improves milk production (for all you mommies out there)
• helps sores heal faster
• eliminates body odor
• resists bacteria in wounds
• cleans tooth and gum structure
• eliminates bad breath
• relieves sore throat
• benefits inflamed tonsils 
• soothes ulcer tissues
• soothes painful hemorrhoids and piles
• revitalizes vascular system
• improves varicose veins
• reduces pain caused by inflammation
• improves vision
• boosts immune system
• weight loss aid
• highly concentrated and easily digestible source of vitamins, minerals, anti-oxidants, & phytonutrients
• improves energy levels

So I ask you, loyal blog readers....please help a girl out! If you have any suggestions or creative ideas drop a comment below or email me (jessicageier@gmail.com).


WAIT! There is a prize... if we pick your name for our brand or use your creative idea in our marketing you will get an order of one of our first batches for free.


(Image Source)
Health benefits from Green For Life by Victoria Boutenko

Thyme, What is it good for?

I figured since I named my blog after this herb, I should give you all a brief education on why this herb is so great. In addition to having a versatile flavor that goes well with anything from breads to soups to salads, it also plays a role in protecting your health.  

Thyme is an herb rich in phenols, especially thymol and carvacrol, which display antimicrobial and antioxidant properties. As such, thyme is an herbal remedy commonly used for internal and topical infections. However, according to the book “Principles and Practice of Phytotherapy: Modern Herbal Medicine,“ carvacrol has stimulatory effects on the pancreas by increasing the secretions of digestive enzymes, which is of benefit for digestive disorders, but can further aggravate pancreatitis. Due to this stimulating effect, thyme is usually contraindicated for acute and chronic forms of pancreatitis, gastritis and enteritis. 

In addition to being a good antiseptic and able to fight disease-causing fungus and bacteria, thyme also aids in digestion because thymol and carvacol relax the smooth muscle tissue of the gastrointestinal tract, according to the “PDR for Herbal Medicine." Thyme is also used to help relieve menstrual cramps, reduce coughing, sooth sore throats and deter gingivitis. (Original Source)

I am a huge fan of using herbs. You can take a pretty simple meal and make it taste outstanding with the addition of a few herbs (and spices). So don't get hung up on not being a world renown chef. Just use more herbs and spices when you cook!

What is your favorite herb?

New Year, New Foods

Since it is time for everyone to make New Year's resolutions (that ultimately fall by the wayside) I figured if would be a great time to introduce to you some SUPER FOODS that you can start incorporating into your diet.

Cacao (Raw Chocolate)
The seed/nut of a fruit of an Amazonian tree, cacao is the highest antioxidant food on the planet, the #1 source of antioxidants, magnesium, iron, manganese, and chromium and is also extremely high in PEA, theobromine (cardiovascular support), and anandamide ("bliss chemical"). Raw Chocolate improves cardiovascular health, builds strong bones, is a natural aphrodisiac, elevates your mood and energy, and increases longevity.


I use this in granola bars, as an ice cream topping, in smoothies, and in oatmeal. 

Goji Berries (Wolfberries)  
Used in traditional Chinese medicine for over 5,000 years, goji berries are regarded as a longevity, strength-building, and potency food of the highest order. This superfood contains 18 kinds of amino acids, including all 8 essential amino acids, up to 21 trace minerals, high amounts of antioxidants, iron, polysaccharides, B & E vitamins, and many other nutrients. 


I use these in trail mix, granola bars, and oatmeal. 

Bee Products: Honey and Bee Pollen

Bee pollen is the most complete food found in nature containing nearly all B vitamins especially vitamin B-9 (folate) and all 21 essential amino acids, making it a complete protein. Honey, in its organic/wild, raw, unfiltered states is rich in minerals, antioxidants, probiotics, and enzymes, and is one of the highest vibration foods on the planet. If your metabolism can handle sweeteners, honey is the best. Russian research indicates that honey is a longevity superfood.

I use honey in tea, oatmeal, and some baking.

Sea Vegetables: Kelp, Dulse, Nori, Hijiki, Bladderwrack, Chlorella

Rich in life-giving nutrients drawn in from the ocean and sun, sea vegetables help remove heavy metals, detoxify the body of radioactive iodine, provide numerous trace minerals, regulate immunity, and decrease the risk of cancer. Seaweeds benefit the entire body, and are especially excellent for the thyroid, immune system, adrenals, and hormone function.

I use seaweed to make sushi, in stir-fry, and in salads. Seaweed sheets can be found grocery stores that have Asian sections. 

Medicinal Mushrooms: Reishi, Chaga, Cordyceps, Maitake, Shiitake, Lion's Mane 

High in polysaccharides and super immune enhancing components, medicinal mushrooms are one of the most intelligent adaptogenic herb/superfoods on the planet! They have also been proven effective in healing cancer and a variety of other ailments. 

I use mushrooms in pasta dishes, quiche, sauteed vegetables, and salads. 




Some of this stuff may sound weird, and some of it is, however, these are just a few of the amazingly healthy foods that are found all over the world and have been part of people's diets for thousands of years. They are actually not that hard to incorporate into your diet, and you don't need to eat much to get the benefits. I started picking a different one up every time I go to Whole Foods because to buy everything all at once is first of all expensive, and secondly it is better to start slowly and ease your way into something new.


Try them...I dare you!

RAW: Cabbage

While I am not focusing on trying to be 100% raw for the time being, I am still interested in simple raw recipes. This one includes a Cancer Fighting Superstar- cabbage! Cabbage is inexpensive, flavorful, and diverse. Mark Bittman, one of my favorites, shows you a great raw cabbage recipe.

One of my favorites is egg noodles with sauteed cabbage and onions (and lots of butter). It is the best comfort food which also incorporates some veggies. Try it one day- you will fall in love!

Another healthy way to eat cabbage is sauerkraut. This one is near and dear to my Polish heart. I grew up eating pierogi and sauerkraut, but the best is sauerkraut stuffed in the pierogi. It is hard to find that unless you are close to a Polish deli, however. Either way, sauerkraut is a healthful fermented food.

What is your verdict on sauerkraut? Yay? or Nay?

I'm a lover, not a fighter...usually

The one exception to that is in regards to cancer. I am working on doing everything in my power to "fight it". Over the long haul I hope to drastically increase my health so that cancer doesn't survive in my body. I just read an article put out by The American Institute for Cancer Research about foods that fight cancer. It was somewhat shocking to read an article like this coming out of one of the major institutes. Below is a summary of what The American Institute for Cancer Research is advising....

• No single food or food component can protect you against cancer by itself. But scientists believe that the combination of foods in a predominantly plant-based diet may. There is evidence that the minerals, vitamins and phytochemicals in plant foods could interact in ways that boost their individual anti-cancer effects. This concept of interaction, where 1 + 1 = 3, is called synergy. (Meaning that the sum of the two parts is more powerful than the two individually- like when I tell you to use turmeric, black pepper, and yellow onions.)

• Eating a predominantly plant based diet can help prevent weight gain and protect against those cancers whose risk is convincingly increased by higher body fat (cancers of the colorectum, esophagus, endometrium, pancreas, kidney and breast in postmenopausal women).

• AICR recommends that at least 2/3 of your plate should be filled with vegetables, fruit, whole grains and beans. (OMG! They are so right!) Much of the laboratory research on diet and cancer suggests that eating vegetables, fruits, whole grains and beans will protect against cancer. Scientists are investigating how and why these foods may prevent the development of tumors.

• Beans
• The active ingredients in beans that scientists believe may play a role in cancer prevention include: saponins, protease inhibitors and phytic acid. These compounds, called phytochemicals, are found naturally in plants and appear to protect our cells from damage that can lead to cancer. Beans are also rich in fiber. 
• Berries
• Berries are good sources of vitamin C and fiber. According to AICR's second expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective, foods high in vitamin C probably protect against cancer of the esophagus, while foods containing dietary fiber probably decrease colorectal cancer risk.
• All berries, but particularly strawberries and raspberries, are rich in ellagic acid. In laboratory studies, this phytochemical has shown the ability to prevent cancers of the skin, bladder, lung, esophagus and breast. Research suggests that ellagic acid seems to utilize several different cancer-fighting methods at once: it acts as an antioxidant, it helps the body deactivate specific carcinogens and it helps slow the reproduction of cancer cells.
• Strawberries also contain a wide range of other phytochemicals, called flavonoids, each of which seems to employ a similar array of anti-cancer strategies.
• Blueberries contain a family of compounds called anthocyanosides, which many scientists believe are among the most potent antioxidants yet discovered.
• Cruciferous Vegetables 
• The cruciferous vegetables include broccoli, cauliflower, cabbage, brussels sprouts, bok choy and kale. According to AICR's second expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective, non-starchy vegetables, like those listed above, probably protect against some types of cancers. This protective effect is strongest for cancers of the mouth, pharynx, larynx, esophagus, and stomach. Research on cruciferous vegetables highlights several components that have been linked to lower cancer risk.
• Dark Green Leafy Vegetables
• Spinach, kale, romaine lettuce, leaf lettuce, mustard greens, collard greens, chicory and Swiss chard are excellent sources of fiber, folate and a wide range of carotenoids (they act as anti-oxidants) which seem to prevent cancer by acting as antioxidants – that is, scouring potentially dangerous “free radicals” from the body before they can do harm. Some laboratory research has found that the carotenoids in dark green leafy vegetables can inhibit the growth of certain types of breast cancer cells, skin cancer cells, lung cancer and stomach cancer.
• The Second Expert Report also noted probable evidence that foods containing folate decrease risk of pancreatic cancer and that foods containing dietary fiber probably reduce one’s chances of developing colorectal cancer.
• Flax Seeds
• Flaxseed is available as flaxseed flour, flaxseed meal (which has the texture of cornmeal), flaxseed oil and whole flaxseeds. The whole seeds are not digested well, so they provide little nutritional or health benefits unless they are ground.
• Flaxseed is the best dietary source for substances called lignans. Lignans are classified as phytoestrogens (plant estrogens) because they seem to mimic the action of estrogen in the body. Note that flaxseed oil does not naturally contain lignans, although some manufacturers add them during processing.
• Flax is also the richest plant source of one kind of omega-3 fatty acid, alpha-linolenic acid (ALA). In some studies, this fat has shown promising health benefits, including offering potential protection from heart disease and some cancers.
• Garlic
• Garlic belongs to the family of vegetables called Allium, which also includes onions, scallions, leeks and chives. According to AICR's Second Expert Report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective, foods belonging to the allium family of vegetables probably protect against stomach cancer. Moreover, the evidence in the report shows that garlic, in particular, probably decreases one’s chances of developing colorectal cancer.
• The protective effect of garlic was shown to have a dose response relationship. In other words, highest exposure to the food showed the greatest decrease in risk.
• Grapes
• Grapes are a rich source of resveratrol, a type of natural phytochemical. The skin of the grape contains the most resveratrol, and red and purple grapes contain significantly more resveratrol than green grapes. Grape jam and raisins contain much smaller amounts of this phytochemical. Red wine also contains resveratrol. However, with AICR’s second expert report noting convincing evidence that alcohol is associated with increased risk for cancers of the mouth, pharynx and larynx, esophagus, breast (pre- and postmenopausal) and colon and rectum (in men), wine is not a recommended source of resveratrol.
• Studies suggest that polyphenols in general and resveratrol, in particular, possess potent antioxidant and anti-inflammatory properties. In laboratory studies, resveratrol prevented the kind of damage known to trigger the cancer process in cell, tissue and animal models.
• Green Tea
• In laboratory studies, green tea has been shown to slow or completely prevent cancer developent in colon, liver, breast and prostate cells. Other studies involving green tea have shown similar protective effects in tissues of the lung, skin and digestive tract.
• Studies that track the diets of human subjects over several years (particularly studies conducted in Asia, where green tea consumption is common) have also associated regular usage of green tea with lower risk for bladder, colon, stomach, pancreatic and esophageal cancers.
• Tomatoes
• The tomato’s red hue comes chiefly from a phytochemical called lycopene. Tomatoes have attracted particular attention from prostate cancer researchers because lycopene and its related compounds tend to concentrate in tissues of the prostate.
• Lycopene, a powerful antioxidant, together with a group of related compounds collectively called the “red family,” has displayed anti-cancer potential in a variety of laboratory studies. In the laboratory, tomato components have stopped the proliferation of several other cancer cells types, including breast, lung, and endometrial.
• Whole Grains
• The term “whole grain” means that all three parts of the grain kernel (germ, bran and endosperm) are included. Refined grains usually have the bran and germ removed, leaving only the starchy endosperm. Brown rice is a whole grain, white rice is not. Other whole-grain foods include wheat breads, rolls, pasta and cereals; whole grain oat cereals such as oatmeal, popcorn, wild rice, tortilla and tortilla chips, corn, kasha (roasted buckwheat) and tabouleh (bulghur wheat).
• Whole grains are rich in fiber, vitamins, minerals and hundreds of natural plant compounds, called phytochemicals, which protect cells from the types of damage that may lead to cancer. In addition research points to specific substances in whole grains that have been linked to lower cancer risk, including antioxidants, phenols, lignans (which is a kind of phytoestrogen) and saponins.

The moral of this story is that this is a HUGE step for any major cancer association to take; the reason being that there is no money in it for them to promote eating healthy to prevent cancer. Cancer is big business, billions if not trillions of dollars for the big pharma companies. I am not sure when they updated their website with this information, however I am guessing it was recently because this just popped up on my Google Alerts in an article from today. Anyway, I wrote about this in my post Cancer Fighting Superstars about 3 months ago (whoop whoop...I beat them!) But all bragging aside...it is really great that The American Institute for Cancer Research is promoting eating a plant based diet. This what we call PROGRESS!

NOTE: Soy was one of the cancer fighting foods, however if you have read my post about soy...you will understand why I did not include it. And against my better judgement I also included the partabout how the AICR does not recommend red wine ;( (that's me crying). 

Let me tell you my opinion about studies and statistics. (I hope you know by now that I have many opinions and I can't keep them inside of me.) Basically there are thousands of studies done every year, and many times the results depend on who is funding the study and the outcome that the researchers desire. I personally think that the field of nutrition is in its infancy and we don't know everything that happens when we eat all these foods. Researchers have only scratched the surface. I am more impressed with the personal triumph stories that I have been coming across; people who have healed themselves with whole foods and super foods (sometimes in conjunction with traditional cancer therapies like chemo and radiation). 

Each of us are completely different inside. I mean we all have the same organs, but the way each of those organs functions is different. That is why some people thrive as vegetarians, and some people need to eat meat. We are individuals. I can sleep 8-10 hours a night- EASY! I know people who can sleep 5 hours a night and function all day. I'm rambling. Long story short- it is more important to listen to what your body is telling you than to twist yourself up with all of these studies. 

Collards

Collard greens to me were always a vegetable that southern black people and Paula Dean simmered down with lard and served with cornbread and pulled pork. Low and behold they can be very healthy for you. Who-da-thunk-it? They are actually part of the dark green 4-some that I rotate into my smoothies (the other 3 are spinach, kale, and Swiss chard). 


So I bought a bunch the other day to make wraps with (learned it from Lisa). The first try was a messy failure so I put part of the bunch back in the refrigerator and the rest in the freezer for my smoothies. This morning when I woke up, still reliving memories of the White Castle episode the other night, I decided to try the wraps again. 

I tried to make my hand look graceful, but it just wasn't happening
from this angle. 

Much better. I made a salmon salad and wrapped it in cucumbers and the collard leaves. In the salmon salad was:

• Bumble Bee canned salmon (skinless boneless- you could pretend it is tuna and no one would know the difference)
• Spectrum canola mayonnaise 
• spicy brown mustard
• 1/2 green apple
• 1 yellow onion
• 1 stalk celery
• turmeric
• black pepper

Let me explain a little about the ingredients in this salmon salad. First of all, I use canned salmon instead of canned tuna because they put soy in the tuna. I am not sure if it is in the watery broth or if they use it as a filler so they don't need to put as much fish in each can. My guess would be the latter. (P.S. you know the frozen hamburger patties you buy? They have soy as a filler too...it's common practice these days.) That would also explain why a can of tuna is so much cheaper than salmon.  

Secondly, you might be asking why I put turmeric and onions and black pepper in this salad. It is because this trio has been shown to magnify the healing effects of the others. Turmeric is a powerful spice that has been used for centuries. It has anti-inflammatory effects on the body, as well as: 

• natural antibiotic
• anti-oxidant
• helps aid in digestion
• maintains & improves intestinal flora
• purifies the blood
• reduces gas and bloating

This is just a snippit of the long list of turmeric's healing properties. It is well known that  humans however, cannot fully absorb turmeric unless it is in the presence of black pepper. I also just recently found out that if turmeric (and pepper) are paired with raw yellow onions, its healing effects are multiplied. So next time you make chili, add some turmeric and pepper and top with raw yellow onions. 

In the meantime, try out collards as wraps. In this meal alone I ate 1 fruit and 4 different vegetables. That was after my morning smoothie. I'm already up to 10 fruits and vegetables and it isn't even dinner yet. If you are looking for another way to substitute refined carbs with vegetables try RAW: Zucchini. 

SUPERFOOD: Chia Seeds

I recently found out about chia seeds while I was on a call with my health coach. I don't remember what she said I should do with them, but I did remember that she said I should try them. So I did. You can get them at Whole Foods for sure, not really sure where else but check your local health food stores.

I spent a few minutes looking up what exactly I should do with these seeds. Apparently, they can be used in just about anything. Literally. Here is a link to 40 things you can do with them plus some actual recipes. The consensus is that you can use them whole and raw, ground and raw, whole and soaked in water, whole and cooked; just about any way that you want to use them. They are small like poppy seeds and have a slightly nutty flavor, but are said to take on any flavor they are mixed with.

What makes these little black balls so healthy?

Chia is very rich in omega-3 fatty acids, even more so than flax seeds. And it has another advantage over flax: chia is so rich in antioxidants that the seeds don't deteriorate and can be stored for long periods without becoming rancid. And, unlike flax, they do not have to be ground to make their nutrients available to the body. Chia seeds also provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.

Another advantage: when added to water and allowed to sit for 30 minutes, chia forms a gel. Researchers suggest that this reaction also takes place in the stomach, slowing the process by which digestive enzymes break down carbohydrates and convert them into sugar. (source)

I had grand visions of what I was going to do with these seeds...but instead I just made granola bars. Since chia seeds are high in fiber, I figured it would be best to start off with small amounts. If you are wondering why...let me refresh your memory with the story of what some types of fiber do to me. Anyway, back to granola...

• 3 c. Irish style oats
• 3 tbsp. chia seeds
• 3 tbsp. wheat germ
• 3 tbsp. flax seeds
• 1/2 stick organic butter
• agave nectar (can use honey as well), enough to make a goo
• 1/2 c. 100% cocoa chocolate nibs
• 1/2 c. shredded coconut
• 1/2 c. sliced almonds

Toast the oats in 350 degree oven for 15 minutes.

Combine everything else in sauce pan (medium heat) except chocolate, almonds, and coconut.
Simmer while oats are roasting.

In a large bowl, combine roasted oats with chocolate, almonds, & coconut

Pour in goo and mix.

After done "tasting", spread mixture in an 8x8 baking pan.
Pre-cut into bars.
Bake in 300 degree oven for 25 minutes.
Leave in pan and put in refrigerator until cool and hard. 

Or, just eat warm and crumbly right out of the oven!

You can use this as cereal, with yogurt, as granola bars, or a warm topping over ice cream. AND...even though this is a sweet food, it is packed with super foods (chia seeds, flax seeds, 100% cocoa chocolate nibs, almonds, coconut, wheat germ, and whole oats). Yes there is butter in it. BUT FAT ISN'T BAD! Get that out of your head. Everyone needs fat in their diet for our bodies to function properly. And if you are concerned with weight loss, I eat at least one full fat food (butter, olive oil, coconut, avocado) every day, and I have lost a total of 10 lbs in the last year. Figure that one out...oh wait, they have. The "eat low fat products to loose weight" recommendations were not based on science. 

My new rule of thumb is to use the highest quality, most natural, least processed foods I can find.  I am not concerned any more with cutting out one type of food or another because it is labeled as bad. TRUTH: "bad" foods go in and out of style like clothing. One decade it's protein, the next it's fat, the next it's carbs. This has been true of the last century. Just in my lifetime I have seen the badmouthing of fat and carbs (I'm not even 30 yet). 

P.S. Just got a new camera...notice how profesh my pictures are starting to look?

Wine & Chocolate: Part Deux

Sunday fun-day was spent at a semi-local winery (Hopewell Valley Vineyards) in the Princeton area with my mom. I love wine tastings and tours (although this is the first tour I had ever been on). It is so great to speak with producers that are experts at what they do and excited to share their knowledge and business with their customers.

The wines were good, although I found that I liked the whites much more than the reds (very unusual). I am a red-wine-kinda-girl 99% of the time.

While I was there I asked the owner about sulfites. I have read that sulfites are what give you headaches (but I would venture a guess that it is drinking too much instead), and that they are unhealthy for you, etc, etc. What the owner of the vineyard had to say in a nutshell was that sulfites are naturally occurring in the skins of the grapes and a wine without sulfites is a problem.

So, that leads me to ask, what do the wine makers that boast "no sulfites detected" do to their wine to get rid of the sulfites? Or is it just that the level of sulfites is naturally so low that it is not detectable by the end of production? And when wine makers add in sulfites, are they natural? or man-made? (I would guess man-made)

These are all great questions, that I plan on delving into, however, if any of you know the answers I would love to hear from you. :)

This is me if you were wondering :) 

After spending a few hours at the vineyard, we decided to go into Princeton for a little afternoon shopping. While it was the most perfect sunny October day and beautiful strolling weather, the shopping sucked. Preppy clothing companies send their most boring and un-stylish clothes to Princeton to die. Don't get me wrong. I enjoy tweed, fur-lined sweaters, pearls, faux-fur vests (see above), riding boots and all other things preppy in the fall. They go with apple picking, horseback riding, and the changing of the leaves. I am not sure if it is that the people who LIVE in Princeton that actually have to buy clothes IN Princeton are too smart to care what they look like, but I am sure as hell glad that I wasn't smart enough to go to school there. BORING!!!! I fit in much better in Savannah with all of my creative art school friends.

Right about the time I was giving up on finding anything preppy to rock this fall, my mother and I found a chocolate store!

AND THEY WERE GIVING AWAY FREE SAMPLES!!!

AND...I even found a bar that doesn't have any soy in it! I checked all of the bars for my blacklisted ingredients. The 85% was the only bar that didn't have soy lecithin in it. (I love how sometimes companies use "soya lecithin" instead of "soy lecithin" as if that makes it more exotic or something. It's still soy.)

All in all a great Sunday fun-day with my mom! And I learned a little too...not too shabby. I would highly suggest visiting Hopewell Valley, and strongly discourage trying to find anything cute to wear in Princeton.

I should have been born French

I recently watched the movie Julie & Julia (I know it is a few years old) and was instantly enthralled by Julia Child. Honestly I could have done without the Julie character and her story (although that was a great accomplishment to have her blog turned into a major motion picture). They should have just done the movie about Julia Child. Anywho. Julia Child had spend years and in France "mastering the art of French cooking" which coincidentally is the name of her two volume masterpiece. I have not read it yet, but I am going to buy it and start working through it. She also has another book Julia's Kitchen Wisdom: Essential Techniques and Recipes from a Lifetime of Cooking which I think might be right up my alley. 


The real reason I am writing about this is because it occurred to me that she lived to be 92, and, from what I saw and know of her recipes, ate a high fat diet full of pastries and duck, beef and butter (among other things). This was back in the 1950's until the time she died in 2004. I do know that she used real, fresh, quality ingredients, and lots of love. She LOVED to cook and figure out the best ways to prepare any dish. A woman after my own heart. 

This raises the question... do the ingredient matter as much as the quality?


Let's take butter for instance. It is quite possibly my favorite fat and I will put it on anything that I can. According to SELF Magazine's Nutrition Data Website it is 99% fat and 1% protein. It is very inflammatory probably because it is a saturated fat from an animal source (I assume that they are rating this as bad as they are because it is high saturated fat and everyone is under the impression that saturated fats are bad- WRONG - unnatural fats are bad). It has upwards of 20% RDA of Vitamins A, D, E, & K as well as being a complete protein (a complete protein is a source of protein that contains an adequate proportion of all nine of the essential amino acids necessary for the dietary needs of humans or other animals).

So in butter's case, it is the saturated fat and cholesterol vs. all 9 essential amino "fatty" acids and 4 vitamins. Now obviously you can find these vitamins elsewhere in a wide variety of vegetables. The essential fatty acids are another story.


Two things:

• The complete proteins are called "essential" fatty or amino acids because our body cannot make them. We need to get them from other sources, and our bodies will not function properly if we are deficient.   
• The word "fatty" means they come from FAT. Therefore, you will be deficient if you eat a low fat diet. That means, if you only eat egg whites, boneless skinless chicken breast, no butter, and no meat you are running the risk of becoming deficient in one or several of the 9.

Yes you can find some of the 9 amino acids from other sources (legumes, grains, and vegetables) but they tend to be limited in the number of amino acids. Some are notably low, such as corn protein. Hmmmm, didn't I just find out that corn in the United States is genetically modified and shows up in a lot of the processed foods Americans buy? 

These are the foods naturally containing all 9 amino acids:  amaranth, buckwheat, hempseed, meat, poultry, soybeans, quinoa, seafood, and spirulina.


How many of those can you say you eat on a regular basis? Personally, I can say 1 regularly (seafood) and 5 occasionally. The three that I have never used in my cooking so far are amaranth, buckwheat, and hempseed. 


It is easy to get all of the essential amino acids if you eat a wide variety of unprocessed foods, but how many of you can say that?


So with all that technical stuff aside, let's get back to quality. After everything that I have read on the science of fats, dairy, the dairy industry, sugar, the sugar industry, soy, the soy industry, etc, it is my humble conclusion that the quality of the fats, sugars, and proteins are more important than the amount of saturated fat in something or the amount of carbs in something else. 

Instead of counting calories and grams of fat, try focusing on these few things that will make a tremendous improvement in your life:

1. Buy organic egg and dairy products. If you are lucky enough to live in a state or country that allows the sale of raw dairy take advantage. The packaging must say "without antibiotics and growth hormones" and would be a HUGE plus if it says "comes from grass fed/pasture raised animals". Cage Free is does not mean that the chickens live on a farm. They are given slightly better living conditions than normal (which isn't saying much). If you want to know how "conventional" animals are raised look up some videos on YouTube...a lot of it is worse than your wildest imaginations.
2. Buy meat from "humanely raised" animals. Grass fed is good too, but the regulations for raising grass fed animals go against what is natural for those animal. Animals eat other things than grass in nature. Organic means nothing unless it also says humanely raised or grass fed.
3. Don't buy processed soy UNLESS it is soy sauce, tofu, tempeh, or miso. Check all ingredients though because manufacturers sneak in bad ingredients to cut costs. 
4. Cut out as much refined sugar as you possibly can. Fruit sugar is different. We are meant to eat fruit. It has fiber in it which slows down the absorption into our blood stream. Fruit is also bursting with vitamins, minerals, anti-oxidants, and cancer-fighting nutrients. 
5. NO TRANS-FATS. Partially hydrogenated and hydrogenated oils make up this category. They wreak havoc on your bodies in many different ways. 

Long story short...EAT LIKE JULIA DID...REAL, HIGH QUALITY FOODS COOKED WITH LOVE.

She was funny too!