Just as we accumulate "stuff" in the form of outgrown clothes, magazines, rusty bicycles, tools and random keepsakes, our bodies also accumulate old food residues and toxins that need to be cleaned out.  To spring clean your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. Without much energy going toward digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration and help you gain insight.  It can improve immune function and digestion.

Yes, this seed of Mexico’s Tarahumara Indians could possibly be the world’s healthiest whole food.   They are comparable to flaxseed in brain and heart healthy omega-3’s, contain more calcium than milk, and are on par with blueberries for cancer-fighting antioxidants.

There are many ways to incorporate chia seeds into your diet.  The Tarahumara Indians of Mexico’s Copper Canyon will crush the seeds into a paste to fuel their legendary 100-mile runs; you can simply sprinkle them on foods; or Dr Wayne Coates, PhD, professor emeritus at the University of Arizona suggests a refreshing drink known as the chia fresca:

• Mix six ounces of cold water, a squirt of lemon juice, a teaspoon of chia seeds, and honey (to taste) in a glass;
• Wait a few minutes for the chia seeds to turn slightly gelatinous (similar to tapioca);
• Drink this refreshing heart healthy, cancer fighting beverage.

I would love to hear what you think, Marianne

-Adapted from R. Mount article

Vacations are a great way to break your routine and escape the daily pressures of life. They are relaxing, freeing, and give you the time to reconnect with your inner kid. Whether you go somewhere warm, cold, far, or close you are never too old to play on the beach, ski down a snowy mountain, ride a roller coaster, or do whatever your heart desires.  Vacations can even be educational.

On a recent getaway to the beaches of Anguilla, I was fortunate to visit an organic farm to interview agriculturalist Dr. Brooks on his extensive research of the medicinal benefits of his crops.

MINT: can cure colds, fevers, flu and also acts as a natural sedative. Crush and breathe-in to clear the head. Blend with lemon juice, ice, and top with a little white rum and sugar for what he calls a "tasty herbal drink" aka the mojito.
THYME: great for asthma, also a strong antiseptic, and can remove mucus from the body. Steep with warm water and massage into the scalp to relieve itchiness. 
LEMONGRASS:  similar to mint, has great influences on colds, fever, flu; also eases pain associated with digestive issues; and acts as an anti-inflammatory for arthritis. 
STRING BEANS: stabilize blood sugar and reduce constipation and cholesterol.
CAULIFLOWER:  similar to carrots, help to improve vision; also strengthen bones.
SOURSOP: improves the quality of sleep.  Steep  4 leaves in 8oz of hot water for 45 minutes, add a little sugar, sip slowly. Most importantly, enjoy a great night's sleep and feel refreshed in the morning.

RECIPE:
This winter enjoy bush tea. Not only is it warm and comforting but it also has wonderful medicinal benefits. Steep fresh mint and lemongrass leaves in hot water for about 5 minutes; pour, sip slowly, and enjoy. You can also experiment with other fresh herbs, grated ginger, cinnamon and the like.  For those of you who don't have a garden, when in season you can get these herbs at a local farmers market. Otherwise, you can buy a counter- top hydroponic garden.

Trying to AVOID the average 7-14 lbs weight gain from the Holiday Season? Try these tips on the days that you will be celebrating:  Plan what you are going to eat and drink for the day and at an event e.g., number of drinks, etc.; Do not arrive at the party famished -- have healthy meals and snacks prior e.g., bowl of soup; fruit; yogurt, etc.; Drink water, seltzer, or unsweetened tea/coffee rather than sugary, high-calorie drinks -- the water/selzer is also great between each alcoholic beverage or make a white wine spritzer; Keep the portions small - use a 9" or less plate, keep it half veggies, and try not to go back for seconds. Choose wisely the first time; Share with someone you know. 

Waist friendly choices include: shrimp cocktail, smoked fish, fresh fruit and veggie crudités (hummus makes a great dip), edamame, nuts, turkey breast (skinless/white), red wine, pumpkin pie, dark chocolate covered strawberries, dark chocolate fondu and biscotti. Choose grilled, steamed, broiled, dry-sauteed, seasoned, red sauces, vinaigrette, and fresh.  Stear clear of eggnog, cranberry sauce (unless homemade and light on sugar), cookies, hot chocolate, cheesecake, and pecan pie; Do not add extra butter, cream, cheese, oil, and sugar. Skip breaded/deep fried, loaded, au gratin, country style, old fashioned, bottomless, white/cream sauces, smoked and broth.

Peanut Oatmeal Bars Recipe

• 1 cup cooked oatmeal
• 1 cup crunchy peanut butter (natural)
• 1 medium egg
• ½ cup sugar
• ½ cup dark chocolate chips

Preheat oven to 350 degrees F. Grease 8x8 inch square baking pan. Mix all ingredients and spread in pan. Bake 30 minutes. Cool 15 minutes and cut into squares. YUM!

- Adapted from Shop Smart and Bottom Line

 

Want to know more about fiber..?  Keep reading.

 

Dietary Fiber refers to the parts of plant foods (including grains, fruits, veggies, legumes e.g., beans, lentils) that your body cannot digest or absorb. For example: the outer coat of grains, the white stuff between the peel and flesh of oranges, stringy bits of celery, edible peels of many fruits. That is why WHOLE FOODS are your body’s best fiber sources. So for those of you who have the question “are fresh sqeezed fruit/veggie juices good for me?” Well they aren’t bad but they are not whole foods and many of the vitamins, nutrients, and fiber have been removed. So if you want the ultimate in vitamins and fiber, eat a piece of fruit instead. Also those worried about maintaining their weight should stray from juices because they are too many calories and too many pieces of fruit are used to make them.

Why is fiber so important? Well the biggest reason, is it helps maintain normal bowel function, it keeps things moving through your system. Not enough fiber = constipation. But it can also reduce cholesterol, stabilize blood sugar levels, reduce the risk of diabetes and heart disease, and even promote weight loss.

There are 2 types of fiber:

SOLUBLE: soaks up water, hence can lower cholesterol by reducing absorption in intestines; also slows absorption of sugar and helps keep blood sugar levels steady; found in oats, barley, peas, beans, apples, citrus fruits, carrots.

INSOLUBLE: helps food pass quickly through your system; found in whole grains, whole grain cereals, nuts, many veggies.

You need about 14 grams for every 1000 calories you eat:

• Women: 50 and younger = 25grams/day; older than 50 = 21 grams/day
• Men: 50 and younger = 38 grams/day; older than 50 = 30 grams/day
• It is hard to get too much fiber but you should increase your consumption gradually to prevent bloating. And if you suffer from Diverticulitis and Chrohn’s disease and have a flare up, you may be directed by your doctor to go on a low-fiber diet until your intestines heal.

Know your labels:

• Good Source of Fiber = at least 10% of daily requirement
• Excellent Source of Fiber = at least 20% of that same daily dose

Easy ways to eat more fiber:

• Add beans and whole grains to soups, salads
• Put raw berries on cereal or pancakes
• Keep the skin on fruits and potatoes

Add oats to your baked dishes such as casseroles, meatloaf (oats for breadcrumbs), burgers (1/2 cup oats per lb), mashed potatoes (1 cup oats, 1 cup water, 1 lb potatoes, ½ cup skim milk, 1tbs butter), graham cracker pie crust (1/2 cup oats), cakes/cookies/muffins/breads (oats for 1/3 of flour), and crumble toppings. This is an especially good approach if you want to eat oats but dislike oatmeal. Remember those cholesterol lowering benefits!