The Detox Plan

I’ve finally started my detox! I wanted to wait until the craziness with school and graduation was over (and yes, it is, I’m a MASTER!!) so that I had time to focus on doing it right. I’ve decided to do it without any of the medical food products that are out there, strictly whole foods detox (well mostly).

Some of you out there might be skeptical of why any one would do a detox, so this is for you: we are exposed to many toxins in our environment, from the food we eat, water we drink and the air we breathe. The amount of toxins we take in exceeds our body’s ability to handle them. Our systems can become easily overwhelmed especially when we are not taking in the optimal diet, which most Americans are not. Even if we’re taking in the best possible diet, there is still going to be some overburdening of the system from daily exposure. Toxin exposure does play a role in the increased prevalence of chronic diseases. If we cannot defend our body against such assaults the damage will add up and eventually cause disease. This is not to say that everyone in the world needs to do a detox or they will eventually become sick. This is simply a preventative measure because we know that heavy metals, pesticides, etc cause damage to our bodies so why keep them around longer then they need to be? Each person needs to listen to their own bodies. This is my first attempt at a detox, so we’ll see how it goes!

Here is my plan:
• Elimination of major allergens: no gluten, eggs, peanuts, dairy, soy and corn (keeping citrus and nightshade vegetables).
• No refined carbohydrates or added sweeteners (even natural sweeteners as they trigger my sugar cravings, I may add them in eventually). The only “sweet” I’m allowing is fresh fruit, which there are an abundance of and the dates in Lara bars.
• No grains the first week. This is my attempt to curve the sugar cravings – I’ll let you know if it works.
• No caffeine of any kind (this means no cocoa powder or decaffeinated teas and coffees).
• Addition of my special detox tea daily (hot infused overnight): chamomile flowers, licorice, burdock root, calendula flowers, dandelion root, oatstraw, hibiscus flower and alfalfa.
• Nettle tea infusions for added nutrition.
• Fresh vegetable juices (made with kale, carrots, celery, parsley, ginger).
• Probiotics, 40 CFU/day (I used Pharmax HLC intensive capsules).
• Yoga and exercise that make me sweat.
• 3 servings of cruciferous vegetables per day. I’ve been making large bowls of coleslaw, which I’ve been eating off of.
• Organic meats, only grass fed organic beef and pork only if I buy it from the farmers market.
• As much organic fruits and vegetables as possible.
• Lots of water!

It’s an ambitious plan I know, but I’m excited to finally have a go.

Strawberries!

I spent last Sunday strolling the Ballard Farmer’s market. Being at the market is just about my favorite thing to do. I walk through the vendors with a permanent smile across my face. How could I not? I’m in nutritionist heaven. What I think I like most about the market is the people and vendors that frequent it. It’s a nice community of people, people who believe in supporting local economies and want to make a statement with their spending power. We give back to the people who grow our food by buying from them directly and standing up for their livelihood. I won’t go on anymore about my fondness for the market though I can and probably will in another post.

The market that day was particularly alive. It was the scent of sweet strawberries in the air that created this wonderful atmosphere. The beautifully ripe Washington berries were delicious. I bought 4 pints that I ate in about 2 days (What? You must!). The flavors were perfect on their own that there was no need to get fancy. I just sliced them up and indulged.

Berries are amazing foods. Their vibrant colors indicate that there is loads of good phytonutrients in there. Phytonutrients are a broad class of non-essential nutrients that fall under the even broader class of antioxidants. Antioxidants work to neutralize free radicals in the body, which cause damage to cells. Science doesn’t even know all the roles that these nutrients play. Even though these compounds are not “essential” for normal body functioning, I would argue that they are absolutely essential for optimal health. Why do you think health professionals are always telling you to eat your fruits and vegetables? We are not sure of all the mechanisms just yet, but we know that people who eat more fruits and vegetable are better off health wise. Strawberries are particularly health promoting due to a class of compounds called phenols. This gives the strawberries their striking red color. You may have heard of phenols in reference to red wine, but there are many different phenols found in fruits and vegetables, so it is not necessary to drink wine to get the benefits that are touted (sorry!). Some of the benefits associated with the particular phenols found in strawberries (anthocyanins and ellagitannins) are decreased inflammation, cancer prevention, protection against macular degeneration and rheumatoid arthritis. Is there any more of a reason to delight in your favorite fruits this summer??

The healing powers of food.

Today I felt so lethargic...I can't quite put my finger on it. I was told - "It's the heat", as it is a whopping 80 something degrees in Seattle and the Northwesterners are melting. I myself absolutely love the heat. I grew up in New York summers and I have Mediterranean blood running through me, so, bring it on! What I think it was was a new herbal supplement I tried for my insomnia (1 in the countless I've tried - any suggestions out there?). I took 2 last night, since nothing seems to effect me at a normal dose. I sleep, but not restfully. I woke up feeling groggy and slightly soar from my workout yesterday. I just couldn't get moving - luckily I did make it to work, but with lots of yawns. When I got home I succumbed to a nap.

When I woke up the thought of opening my books to study for my exit exam in 2 weeks was appalling, so instead I decided to make a trip to the store. Funny how that lifted my mood! This is just one example of the healing powers of food. For me today, it was healing for my sluggish soul, but it can come in many different forms. I made the decision to make a nourishing meal and take time out to enjoy it, what can be more healing that that? The meal I prepared is definitely comfort food to me.

Hearty Bean and Veggie Fusilli

1 tablespoon olive oil
1/2 medium onion, chopped
1 tablespoon crushed red pepper
3 cloves garlic, minced
1 28 oz can can crushed tomatoes
1 tablespoon dried basil (fresh even better!)
2 teaspoons dried oregano (fresh even better!)
1 link sausage of your choice (optional)
1 15 oz can garbanzo beans
2 1/2 cups chopped dinosaur kale (spinach works well too)
1/2 lbs 100% whole wheat fusilli pasta
Romano cheese for topping

Heat the oil over medium high in a medium sauce pan. Add the onion and crushed red pepper and sautee the onion until translucent, about 10 minutes. Add the garlic and cook for a minute or two, until fragrant. Stir in the can of tomatoes, along with the basil and oregano. Meanwhile, boil the sausage in a small skillet covered and filled with water for about 10 minutes. Cut the sausage into pieces into the sauce. Let cook for 15 more minutes. Add the can of garbanzo beans and let cook for another 10 minutes. Add the kale and cook just a couple of more minutes. Cook pasta according to package directions, toss with sauce, top with cheese and walla! Serve this meal with a nice green salad to round it out and it is a complete meal.

After eating this meal, I felt a whole lot better. Get in your kitchen and give it a try!

p.s. - I apologize for the terrible picture, my camera broke and yes, I decided to use my camera phone.

Participation is fun :)

I've sent out this blog to my family and friends, which is wonderful since many of them live about 3,000 miles from me (the gap will close soon, but now my new friends will all be scattered :( ) and it's a great way for them to peek into my world. My world right now consists of thinking about food virtually all of the time. I think writing about it too might help my compulsion to start food related conversations with people that don't care. But for the people who do (like my Aunt Fran, who asked me to talk about Acid Reflux), thanks for listening and reading my blog.

Now to the matter at hand. Acid reflux is caused by a back flow of stomach or intestine contents into the throat. This is due to loosening of the muscle in that area, which are usually tight and prevent back flow. What can you do about it? Well, food can definitely plan a role in the management of symptoms. Everybody is different, so you must listen to your body. Each person will have foods that trigger their symptoms. Some common foods are citrus or tomatoes. Be on the look out for your trigger foods. You should also be sure not to eat large, high fat meals, as these foods will stay in your stomach longer, giving the stomach more of a chance to churn and produce acid. A big recommendation is not to lie down for 3 hours after you have eaten. If you are standing or sitting, you're letting gravity do the work to keep what is in your stomach down. Avoid coffee, peppermint and spearmint, as these may make your symptoms worse by increasing the muscle relaxation. Alcohol also makes symptoms. Some camps of thought believe this to occur from a LACK of acid in the stomach, not an overproduction and recommend getting acids levels back up. This is by no means an exhaustive list, but just a few suggestions if you are suffering from acid reflux. Most importantly, eating a whole foods diet full of fiber is sure to be helpful.

Healthy food can be delicious too

I often get odd looks from people who wonder what I'm eating. Granted, it's not everyday that you see someone eating a layered meal out of a mason or recycled glass jar. When people ask, I cheerily answer them, explaining what I'm eating in more detail than they probably care to hear and always ask "would you like to try some?" Most often I get a no, with a nervous laugh, but every once and a while I get a "sure, I'll give it a try" - brave souls.

This happened to me the other day at work. I was on my way to eat my dinner and was stopped by a coworker who wanted to know what I was eating. After going through the list of ingredients (I left out the seaweed, just in case...), I asked my question and got a yes! She got a fork and proceeded to try my concoction. She liked it! It is definitely a nice feeling, to have someone like the food you've created, especially when you don't expect them to like it. I think I need to give everyone a bit more credit. This was the dish that won her over, maybe you'll like it too. I created it out of what was in my pantry because I didn't feel like going to the store.

Layer 1:

Basic Quinoa (which I simmered with a bay leaf and julienne carrots)

Layer 2:

Garlic Sauteed Greens (I used kale, any green will do)

Layer 3:

Kidney Beans and Arame

½ cup dried arame

2 cans red kidney beans or 1 cup dried kidney beans soaked and cooked

3 tablespoons brown rice vinegar

2 teaspoons ume plum vinegar

2 tablespoons tamari

1 tablespoon fennel seeds

Soak the arame in cold water for 10 minutes. Meanwhile mix the beans, vinegars, tamari and fennel seeds in a medium size bowl. Add the arame and mix to combine. Let the bean mixture sit to absorb the flavors or serve right away.

Is it summer yet?

It's about this time of the year that I start craving the tastes of summer. Especially the delicious fruits of the summer: sweet, tangy and irresistible. I'm taking a culinary skills class this quarter and we were focusing on cookies and cakes. Since making cookies was my first culinary loves, I decided to pay my old flame a visit. I insisted that I must find a way to incorporate black berries into cookies, this was the best way I know how!

Almond Lemon Blackberry Thumbprint Cookies

Cookies
2 cups whole wheat pastry flour
¾ cup ground almonds
1 teaspoon baking powder
1 teaspoon baking soda
½ teaspoon sea salt
6 tablespoons butter, room temperature
1 cup rapadura or sucanat
2 eggs
2 teaspoons vanilla extract
2 teaspoons lemon zest
½ cup chopped almonds

Filling
1 cup frozen or fresh blackberries
2 teaspoons powdered sugar
2 teaspoons arrowroot

To make the cookies:
Preheat the oven to 350°. Combine flour, ground almonds, baking powder, baking soda and salt in a medium mixing bowl. In a large mixing bowl, cream the butter and sugar. Add the eggs. Add the flour mixture to the wet ingredients and stir to combine. Stir in the almonds. Roll tablespoons of dough to form balls. Place on greased cookie sheet and press thumb in center of cookie, creating an indentation. This is where the filling will be spooned

To make the filling: In a small sauce pan combine the berries and powdered sugar. Heat on medium-low until the juices start to come out. Make a slurry of arrowroot and 2 tablespoons of water and add to the mixture. Cook until it becomes thickened.

Spoon the filling into the center of each cookie. Bake for 12-15 minutes or until slightly firm when touched.

These cookies are delightfully refreshing bursts of sunshine, great with a cup of tea

A reminder to be mindful

I turned 26 last week. I spent the day doing whatever I wanted, which included a delicious croissant from a local bakery, a day at the spa in the whirl pools, saunas and heated rooms, wonderful Korean food, a lamb burger with a microbrew and birthday cake. My life has been running on full speed for about 3 years now that I forgot what it was like to allow myself permission to just BE. Yes, I’ve had the occasional lazy days where I just couldn’t drag myself out of bed, so I did nothing – but my mind still was telling me “oh, this is bad; you have so much to do!” The difference with today is that I went in with the intention of doing nothing and the mentality that it all can wait until tomorrow (it helps that I’m coming to an end of school). How beautiful it was! I slept in, had casual conversations with loved ones and then spent some much needed alone time at the spa. I went to the Olympus Spa in Lynnwood, WA. I’ve never been to a spa before so I was a bit nervous. Turns out that spas are my thing: self-reflection, relaxation, being warm – all things I love and don’t get enough of. My favorite room in the spa was the sand room. It was a 150° heated room with sand that lined the floors. You didn’t step on the sand, it was covered with fabric, but you could still feel the sand beneath your feet. There was a sound machine with ocean sounds and I was relaxed enough to actually be taken away to the ocean, probably my most favorite place ever. I sat in the whirlpools and let my eyes glaze over as I felt the sensation of the small bubbles and jets and became memorized by the way the blue water looked as it was tossed about, forming white peaks.

I reflected on my life, but also the life of Americans, where this fast passed, stressful life is considered normal. Then on the life of others outside this country. This was a Korean Spa, so I could only assume that this is a normal part of their culture. People actually take time to engage in this tradition. I know that frequenting bathhouses, spas and saunas has a special place in many cultures. All and all, most other cultures have this slowing down built in. We Americans do not and it reflects with our eating style as well – fast. What do you think this eating does to us? Well firstly, our body is not in a relaxed state and this is where optimal digestion is achieved. When we are in a stressed state, certain body systems are compromised (digestion and reproduction included), so we are not getting what we should from our food, even the most nutritious foods. Another reason to slow down is for pleasure. Who can we truly enjoy if we do not slow down enough to taste? Having that break from normal life brought me back to what really matters, being happy and enjoying life! I hope that all of us can slow down enough to experience life :)