How often do you pay attention to the food that goes into your mouth. How frequently are you truly aware of what you're eating-where it came from, how it was produced, where you purchased it from, what is actually in it? Are you on the phone while you are buying your food or are you mindful of what goes into your basket?
When you start to be mindful of what goes into your mouth, when you can resist temptations of junk food. unhealthy foods and intoxicants, you begin to transform your life and preserve your health. This is one of the countless reasons why developing a meditation practice leads to a healthier life. Meditation teaches us patience, how to resist temptations, decreases the ego, and how to be more mindful-among several other great qualities.
Also, if you are aware of how to lead a healthy life, yet, do not walk the talk, then you're putting yourself and the Universe at a huge disadvantage. The grocery stores are jam packed with thousands of different brand names, choices and products that all claim health and wellness. Therefore, you have to be mindful of what goes into your basket because it's much easier to purchase bad quality food than to look, read labels, and start to educate yourself on brands and ingredients that are the most healthy (again, patience here is crucial). When you educate yourself and put forth the effort to purchase good quality foods; when you can shift your priorities from spending money on material objects to instead purchasing healthy, local, organic foods, you will be making yourself, your children and the environment a much healthier place.
Yet, one of the most difficult tasks in life is to adapt to change. When you can adapt to change and take steps towards making yourself healthier and the planet healthier, you begin to tap into your life's purpose. Change is extremely difficult, it often carries pain and suffering with it. However, the most bountiful harvests often result from fertile soil which includes shit. Dung makes things grow; if we can surrender to change, to pain and suffering-the manure for human beings, there will undoubtedly be tremendous growth.
The healthiest foods available are the simplest foods. These include grains such as brown rice, millet, quinoa, amaranth, teff; fresh, local, seasonal fruits and vegetables, extra virgin olive oil, sesame oil, coconut oil, grapeseed oil, raw butter, organic cage free local eggs, local and fresh meats and small amounts of fish; beans and other foods such as seaweeds, miso, fresh juices, sauerkraut, kimchi, mushrooms, noodles, spices, nuts and seeds, raw chocolate, sea salt, micro-greens, algae, and certain teas and herbal medicines. It is wise to purchase such foods at your farmers market and/or co-op as they tend to have the freshest choices of several local fruits and veggies.
Most importantly, if we want to be healthier, we have to stop looking outside of ourselves and turn our eyes inward. Because no matter what you put into your mouth-if the words that come out aren't polite, if they're filled with hatred, jealousy, anger, gossip, blame, criticism, egocentrism or lies then your health will suffer. I encourage you to take the time to listen to the words that you say including the tone that you use- you may be surprised at what you find when you mindfully listen. This awareness exercise, if practiced regularly, will help to transform a polluted mind into compassion, empathy, gratitude, politeness, and genuinity.
Am I suggesting that you can transform your life if you make it a habit to purchase sustainable, local, healthy foods; or that by implementing a meditation practice you will cultivate mindfulness and compassion, humility, humbleness, decrease stress and anxiety, diminish the ego and attract more positivity into your life; that the words and tone that comes out of your mouth will have a great effect on your health? Well, all I can say is when you start to incorporate such habits, you will be astonished at the results.
Saturday, July 23, 2011
Monday, May 30, 2011
Now is all you have
Now is all you ever have. Our minds tend to live in the past and the future, rarely in the present moment. We dwell on the past, we get anxious about the future, but we hardly live right here, right now in this moment. We tend to get stuck in these trances and many never escape the whirlwind of thoughts that virtually do not exist. Meditation is performed to awaken from the trance of living in the past and future into the present.
When we sit still, we begin to see with new eyes, we become more aware of our internal self. There is a huge misconception that meditation will help us to achieve eternal bliss with God, Allah, the Universe etc. This may eventually happen, for a very short time period-seconds, but it is not the goal. The point of meditation is awareness, to become aware. We get trapped into the trance of everyday life and we hardly realize this because it is all we've ever known for our entire lives up until this point. When this happens, the mind begins to create stories and we hardly realize what's truly in front of us. The mind is like a muscle, we can train it just as we can do bicep curls and sprinting to train the musculature of the physical body.
So, why meditate? To become aware...yes, to escape the trance...yes, and to become fully alive. Some people live their entire lives being asleep-they skip from one thing to the next without ever slowing down, or getting to truly know themselves or what they were birthed on this planet to do. When we slow down, when we become quiet, we begin to unwrap the gifts that have been within us all along, and we begin to share those gifts with humanity. One of my teachers says that a truly healthy individual is free from selfishness, free from the ego, that selfless people help humanity and that selfish people destroy it. When we establish a meditation practice, we begin to cultivate selflessness, we start to quiet and transform the ego into compassion, gratitude and grace. Meditation also helps us to start cleaning up our moral and ethical behavior and helps us to practice contentment-intentionally being content.
One of the greatest gifts you will cultivate through a daily meditation routine is patience. Patience is a virtue, inwhich we all could use a little more of.
Where to Start:
1) Begin by sitting down, sitting in a chair, standing-whatever you are most comfortable with. Take several deep breaths, inhaling and exhaling. My teacher always starts meditation by saying, "I sit down, I breath in, I breath out, and I smile".
2) After several breaths, begin to focus your awareness on one object. Often, the breath is the best object to begin with. Focus on the inhale-how it feels going through your nose all the way down to your kidneys, and then exhale focusing on releasing from the lungs. Just watching, observing, seeing.
3) As the mind wanders, do not get upset with yourself, do not self-criticize, notice where your mind drifts to and come back to focusing on the breath. Remember, this practice is about cultivating compassion, so have compassion for yourself, especially as the mind wanders.
4) Continue to focus on the breath, the rising, the pause, the exhale for 10 minutes-1 hour per day. Set an alarm clock if you need so that you're not continuously checking the clock. End the practice by silently (or aloud) saying what you are grateful for. It is OK to start with shorter duration, try to increase the length every week or so. A regular meditation practice will absolutely transform your life in remarkable ways. Good luck and I would love to hear about your experiences!
When we sit still, we begin to see with new eyes, we become more aware of our internal self. There is a huge misconception that meditation will help us to achieve eternal bliss with God, Allah, the Universe etc. This may eventually happen, for a very short time period-seconds, but it is not the goal. The point of meditation is awareness, to become aware. We get trapped into the trance of everyday life and we hardly realize this because it is all we've ever known for our entire lives up until this point. When this happens, the mind begins to create stories and we hardly realize what's truly in front of us. The mind is like a muscle, we can train it just as we can do bicep curls and sprinting to train the musculature of the physical body.
So, why meditate? To become aware...yes, to escape the trance...yes, and to become fully alive. Some people live their entire lives being asleep-they skip from one thing to the next without ever slowing down, or getting to truly know themselves or what they were birthed on this planet to do. When we slow down, when we become quiet, we begin to unwrap the gifts that have been within us all along, and we begin to share those gifts with humanity. One of my teachers says that a truly healthy individual is free from selfishness, free from the ego, that selfless people help humanity and that selfish people destroy it. When we establish a meditation practice, we begin to cultivate selflessness, we start to quiet and transform the ego into compassion, gratitude and grace. Meditation also helps us to start cleaning up our moral and ethical behavior and helps us to practice contentment-intentionally being content.
One of the greatest gifts you will cultivate through a daily meditation routine is patience. Patience is a virtue, inwhich we all could use a little more of.
Where to Start:
1) Begin by sitting down, sitting in a chair, standing-whatever you are most comfortable with. Take several deep breaths, inhaling and exhaling. My teacher always starts meditation by saying, "I sit down, I breath in, I breath out, and I smile".
2) After several breaths, begin to focus your awareness on one object. Often, the breath is the best object to begin with. Focus on the inhale-how it feels going through your nose all the way down to your kidneys, and then exhale focusing on releasing from the lungs. Just watching, observing, seeing.
3) As the mind wanders, do not get upset with yourself, do not self-criticize, notice where your mind drifts to and come back to focusing on the breath. Remember, this practice is about cultivating compassion, so have compassion for yourself, especially as the mind wanders.
4) Continue to focus on the breath, the rising, the pause, the exhale for 10 minutes-1 hour per day. Set an alarm clock if you need so that you're not continuously checking the clock. End the practice by silently (or aloud) saying what you are grateful for. It is OK to start with shorter duration, try to increase the length every week or so. A regular meditation practice will absolutely transform your life in remarkable ways. Good luck and I would love to hear about your experiences!
Sunday, May 8, 2011
Decreasing Plastics = Balanced Hormones=Healthy Environment
Many of our modern day diseases and illnesses are significantly influenced by the choices we make (and corporations we support!). Typically, when we make sub-par health decisions, they tend to simultaneously be harmful choices for our environment. One of the single best ways to improve our health and the health of our environment is to avoid or significantly decrease our use of plastics.
Our endocrine systems, specifically the female and male reproductive systems, are often vulnerable areas that environmental toxins attack. This is due to the ever-growing man-made chemical constituents that are being released into our landscape, many of which act as pseudo-estrogens in the body. Pseudo-estrogens mimic the effects of estrogen and can result in estrogen linked illnesses. Specifically, plastics such as BPA (bisphenol A) and PET (polyethylene terephthalate) have dramatic effects on our bodies, specifically our endocrine/hormonal systems. Both of these chemicals are found in plastic water bottles and a slew of other plastic goods as well such as baby bottles. If you look on a plastic water bottle, such as Dasani, Aquafina or any other water brand, you will see the letters PET or sometimes PETE next to the recycling symbol/code on the bottle. PET is a clear liquid made from refining crude oil! 80% of PET in the United States ends up in Nestle, Coke, or Pepsi beverage containers, which manifests a whole new bag of issues...
The first thing you can do to improve your health and the health of the environment is to stop buying bottled water and beverages in plastic bottles! This includes the larger 5 gallon jugs and harder plastics made of BPA. And as quoted by a scientist in the documentary "Tapped", "[BPA] leaches into water and is one of the most toxic chemicals known to man".
Generally, we seem to think that small doses of potentially harmful substances is safe. However, BPA, in very small doses, significantly compromises our body's health. I will try and save the "drinking water from a bottle is better for you" scandal for an upcoming post. However, it is crucial to be aware of its effects on one's health. Here are some of the health effects that plastics, especially in water bottles, water bottles that have been sitting in the sun or heated up, baby bottles and/or items microwaved in plastics etc may have:
* I am not responsible for your health. Please consult a physician and/or health care professional before starting any new lifestyle modification or change.
Our endocrine systems, specifically the female and male reproductive systems, are often vulnerable areas that environmental toxins attack. This is due to the ever-growing man-made chemical constituents that are being released into our landscape, many of which act as pseudo-estrogens in the body. Pseudo-estrogens mimic the effects of estrogen and can result in estrogen linked illnesses. Specifically, plastics such as BPA (bisphenol A) and PET (polyethylene terephthalate) have dramatic effects on our bodies, specifically our endocrine/hormonal systems. Both of these chemicals are found in plastic water bottles and a slew of other plastic goods as well such as baby bottles. If you look on a plastic water bottle, such as Dasani, Aquafina or any other water brand, you will see the letters PET or sometimes PETE next to the recycling symbol/code on the bottle. PET is a clear liquid made from refining crude oil! 80% of PET in the United States ends up in Nestle, Coke, or Pepsi beverage containers, which manifests a whole new bag of issues...
The first thing you can do to improve your health and the health of the environment is to stop buying bottled water and beverages in plastic bottles! This includes the larger 5 gallon jugs and harder plastics made of BPA. And as quoted by a scientist in the documentary "Tapped", "[BPA] leaches into water and is one of the most toxic chemicals known to man".
Generally, we seem to think that small doses of potentially harmful substances is safe. However, BPA, in very small doses, significantly compromises our body's health. I will try and save the "drinking water from a bottle is better for you" scandal for an upcoming post. However, it is crucial to be aware of its effects on one's health. Here are some of the health effects that plastics, especially in water bottles, water bottles that have been sitting in the sun or heated up, baby bottles and/or items microwaved in plastics etc may have:
- Increase in birth defects
- Decreased fertility
- Male and female reproductive adversities
- Cancer, specifically breast cancer, ovarian/uterine cancer, prostate cancer
- Compromised Thyroid function
- Obesity
- ADD/ADHD
- Diabetes
- Decreased sperm count
- Consume 1 tsp Nordic Natural's Cod Liver oil daily
- Eat cold pressed, ground flaxseeds
- Consume cold pressed flax oil (keep refrigerated, use within one month of opening)
- Take Evening Primrose oil, Black current oil or Borage oil
- Eat organic hemp seeds
- Eat organic, grass fed and/or free range meats
- Supplement with Spirulina powder
- Avoid hydrogenated fats and oils (read labels!)
- Avoid fried and fatty foods
- Buy a water filter and/or drink tap water. Bring a glass jar to fill up water from a municipal source when you are away from home. Most natural grocers have filtered tap water available for free and tap water actually has much higher standards and regulations than bottled water companies (which don't really have any!). A reputable water filter brand is "New Wave Enviro Premium 10 Stage Water Filter System"
* I am not responsible for your health. Please consult a physician and/or health care professional before starting any new lifestyle modification or change.
Wednesday, March 23, 2011
Balancing Blood Sugars
When the body cannot process and metabolize sugars effectively a condition called diabetes results. Diabetes, known as wasting and thirsting disease, is classified as a Spleen qi deficiency and yin deficiency in Chinese medicine. When the spleen is deficient, digestions is sluggish, there is fatigue, irregular stools, a feeling of heaviness in the abdomen and/or body, bloating, and fluctuation in mood. Early signs and symptoms of diabetes may be poor circulation, specifically in the extremities, changes in vision, increased urination, increased thirst and possibly cravings for sweet foods. Type II diabetes, also known as adult on-set diabetes, occurs when there is ample insulin produced, however the cells are unable to uptake and utilize it.
Type II diabetes can be reduced with exercise and dietary modifications. In regards to diet, one should limit intake of fatty and greasy foods as these will tend to cause stagnation in the liver and digestive organs. They will also increase stagnation of the emotions, most specifically anger and irritability. White flour, sugar, eating late at night and overeating should all be avoided in an effort to reverse the disease. Also, one should be very mindful to chew food thoroughly to assist in the digestion process before food enters the gut. It is also important for one with type II diabetes to eat 3 solid meals per day and avoid snacking as much as possible. When one is continuously eating and snacking throughout the day, the spleen/pancreas is constantly working to balance sugars. By eating 3 meals with minimal snacking, the body's internal network can achieve homeostatic balance much more efficiently.
In terms of exercise, one should seek exercise that is not overly strenuous yet promotes light to moderate sweating. It is important to seek exercise modalities that help to balance both the mind and body simultaneously. Appropriate forms of exercise include mindful hiking and walking, yoga and qi gong; swimming and biking may also be appropriate in moderation or when combined with the above exercises.
Healthy Foods for Type II Diabetes
Type II diabetes can be reduced with exercise and dietary modifications. In regards to diet, one should limit intake of fatty and greasy foods as these will tend to cause stagnation in the liver and digestive organs. They will also increase stagnation of the emotions, most specifically anger and irritability. White flour, sugar, eating late at night and overeating should all be avoided in an effort to reverse the disease. Also, one should be very mindful to chew food thoroughly to assist in the digestion process before food enters the gut. It is also important for one with type II diabetes to eat 3 solid meals per day and avoid snacking as much as possible. When one is continuously eating and snacking throughout the day, the spleen/pancreas is constantly working to balance sugars. By eating 3 meals with minimal snacking, the body's internal network can achieve homeostatic balance much more efficiently.
In terms of exercise, one should seek exercise that is not overly strenuous yet promotes light to moderate sweating. It is important to seek exercise modalities that help to balance both the mind and body simultaneously. Appropriate forms of exercise include mindful hiking and walking, yoga and qi gong; swimming and biking may also be appropriate in moderation or when combined with the above exercises.
Healthy Foods for Type II Diabetes
- Cashews (1-2 handfuls per day)
- Oat Bran
- Flaxseeds and Flax oil: grind up flaxseeds and sprinkle on oatmeal, smoothies, foods throughout the day
- Cinnamon: a natural blood stabilizer, sprinkle on oats, smoothies or apples
- Millet, rice, oats, oat bran, mung bean, garbanzo bean and other legumes such as lentils, black beans, kidney beans, pinto beans, hummus
- Vegetables include: Radish, carrot, artichoke, turnips, asparagus, yam, spinach, cooked green leafy veggies
- Fruits include: Pear, lemon, grapefruit, coconut, coconut oil and coconut milk as well, blueberry
- Chlorophyll rich foods also help to balance blood sugars: wheat or barley grass, spirulina, chlorophyll (you can buy liquid extracts of spirulina or chlorophyll and take as directed on bottle or medical professional).
- Fish oil and Wild Sockeye salmon, wild salmon, clam are also good for balancing blood sugar
- Greasy, fatty foods such as butter, cream, cow dairy, (goat dairy cheese in moderation), fatty meats and fried foods
- Baked goods such as cookies, pies and sweets
- Cold foods such as ice cold drinks and ice cream
- Fruits should be eaten in moderation, especially those high in sugar such as banana's, dried fruits, candied fruits and canned fruits in syrup
- Decrease intake of wheat and flour products
Thursday, March 17, 2011
How to Protect yourself with Nutrition from Nuclear Threat
The devastating event in Japan has lead to an increased threat of radiation exposure for the entire world, particularly the west coast of the United States. Experts and government officials may downplay the risks of exposure, as they are telling individuals in Japan that it is safe to go outside. However, the levels of nuclear chemicals being released from the Fukushima nuclear power plant are significant and shouldn't be taken lightly. This is a truly unfortunate event, however we have measurable tools that offer protection against such exposure.
During the Atomic bombings of 1945, there was significant threat and exposure to radiation in Japan. Since, there have been several medical doctors and survivors who have revealed their survival stories during that time. The secret being miso soup, seaweed, shaoyu (soy sauce or tamari) and brown rice. Radiation exposure damages the blood and can cause bleeding problems, spots under the skin, hair loss, diarrhea and other more severe symptoms such as hemorrhaging and burns. Yet, by incorporating the above foods into the diet, these symptoms are prevented and have been shown to reverse symptoms of exposure.The earlier one incorporates such foods into their diet, the greater the protection against radiation exposure. This is also a great protective mechanism for one undergoing radiation for cancer treatment, being exposed to x-rays, mercury metal in the teeth or other radioactive exposures.
Yet, we wouldn't be in this crisis if we didn't have such toxic substances available as a "defensive mechanism" in the first place. Our world seems to do a tremendous job of setting oneself up for destruction from oil and corrupt farming practices to excessive and unnecessary war and nuclear materials. We can live without all of these things, however because we are bathed in fear, because we live in a egocentric world where greed and personal power dominate, we shield ourselves from the love, beauty and the gifts that each one of us contains within. I encourage you to open your heart to kindness, eat your miso soup with seaweed and brown rice, support organic and local farmers and have compassion and love for yourself and others.
How to add miso/seaweed to the diet:
*If you have hyperthyroid, please use seaweed in moderation and consult first with your medical doctor
*I am required to state that I am not responsible for your health. The above information are suggestions and information that I've come across from research and nutrition classes. Please consult a medical doctor before beginning a new program or diet.
During the Atomic bombings of 1945, there was significant threat and exposure to radiation in Japan. Since, there have been several medical doctors and survivors who have revealed their survival stories during that time. The secret being miso soup, seaweed, shaoyu (soy sauce or tamari) and brown rice. Radiation exposure damages the blood and can cause bleeding problems, spots under the skin, hair loss, diarrhea and other more severe symptoms such as hemorrhaging and burns. Yet, by incorporating the above foods into the diet, these symptoms are prevented and have been shown to reverse symptoms of exposure.The earlier one incorporates such foods into their diet, the greater the protection against radiation exposure. This is also a great protective mechanism for one undergoing radiation for cancer treatment, being exposed to x-rays, mercury metal in the teeth or other radioactive exposures.
Yet, we wouldn't be in this crisis if we didn't have such toxic substances available as a "defensive mechanism" in the first place. Our world seems to do a tremendous job of setting oneself up for destruction from oil and corrupt farming practices to excessive and unnecessary war and nuclear materials. We can live without all of these things, however because we are bathed in fear, because we live in a egocentric world where greed and personal power dominate, we shield ourselves from the love, beauty and the gifts that each one of us contains within. I encourage you to open your heart to kindness, eat your miso soup with seaweed and brown rice, support organic and local farmers and have compassion and love for yourself and others.
How to add miso/seaweed to the diet:
- Miso--> A fermented soybean paste found in the refrigerated section of the grocery store. You may have to look for this at a natural grocer. It is usually sold in a small plastic tub. Buy the tub and immediately transfer the miso from the plastic tub into a recycled glass jar and store in the fridge. Miso has a fairly long shelf life as it is a fermented food. Eat 1 tsp of miso in a small to medium bowl of warm water. Be careful not to add to boiling water as it destroys the healing properties. You can eat this 1x per day. If you have an increased threat or exposure to radiation you can eat 1 tsp 2x per day
- Seaweed--> Look for seaweed from the coast of Maine, avoid from Japan and Asia. There are many different varieties of seaweed. Look for red and brown algaes such as dulse and kelp; wakame is great as well. This is a very powerful food and only requires 1 tsp of dried seaweed or a couple pinches of the powdered (finely ground textured) seaweed. You can add this to the miso soup with parsley and/or cilantro, sprinkle in smoothies, soups, stews, eggs etc
- Unpolished Brown Rice--> I highly recommend soaking your grains for 4-12 hours before cooking them. This will help with absorption and nutrient uptake. You can make stir-fry's with tamari, a pinch of seaweed and vegetables. Sushi is great as well as it has seaweed, brown rice, and tamari. You could even add a small bowl of miso to your meal!
- Shoyu--> This is soy sauce or tamari. I recommend buying a low sodium, organic, gluten free brand (San-J sells a good brand). Add 1-3 tsp to stir-fry's, noodle dishes or soups. Aim for the lower end if you have high blood pressure. Also, do not add salt to the meal if you choose to use tamari as it provides ample sodium. Sodium in small, medicinal doses such as miso and tamari have been shown to shrink masses, tumors and prevent cancer and the effects of radiation.
- Such foods can be added to the diet and eaten 1-7x per week depending on your individual needs
*If you have hyperthyroid, please use seaweed in moderation and consult first with your medical doctor
*I am required to state that I am not responsible for your health. The above information are suggestions and information that I've come across from research and nutrition classes. Please consult a medical doctor before beginning a new program or diet.
Friday, February 11, 2011
What to eat??!
Deciding what to eat can be a stressful and confusing process! With so many different grocery stores, items and foods, trying to remember your bag, what your partner likes, what your kids like, what you like, thinking of what to eat throughout the week, it's a lot to take into consideration. To help lighten your decision making load, I thought I'd explain the healthiest foods for you and your family to choose from.
The first thing to do before you leave the house is to make a list and plan out your meals for the week. Write your meals out on a sheet of paper to determine what you'll need to prepare them. Start making this a habit as it will help you to go in with a plan and will reduce the time and stress that grocery shopping can cause some people. Also, it will save you money as you won't just go in and grab what looks good and get home only to find you didn't really buy anything that goes together.
Foods to consider for your list:
Grains: Look for gluten free grains such as rice, rice crackers, rice bread, rice noodles, red or white quinoa, millet, oats, amaranth and teff. I like to eat grains more so for lunch and/or dinner and eat more foods with healthy fats for breakfast to keep me satiated and my blood sugars stable until lunch.
Protein: We have a misconception that we are lacking in protein. Better rephrased as we are lacking in healthy protein and we overindulge in animal protein. The general rule is if you've been a carnivore for most of your life, then it is wise to seek vegetarianism for a good year at least, depending on your body type, weight and health. When I say vegetarianism I mean no meat-chicken, turkey, beef etc. But I do encourage fatty fish such as sockeye salmon during this cleanse.
Another rule of thumb is if you've been a vegetarian and definitely if you've been vegan for 4+ years, it is wise to transition into eating animal protein. The body begins to lose it's reserves and precious nutrients that only animal protein can offer us after 4-5 years. This is especially important for menstruating women and pregnant or post-pregnancy to help rebuild lost blood and regain vitality. We have a negative connotation with meat because our nation abuses animals and raises them inhumanely. But, if you can purchase organic, and/or free range meat, local when possible, you will be doing your body and the environment a great favor.
IMPORTANT: In regards to meat, we have to be more conscious of our portions. Every other country besides the U.S. eats meat as a condiment, not as a main course! It is wise to eat meat as a condiment and to allow vegetables and soups to dominate your plate!
Healthy Proteins (animal): Bison, beef, lamb, turkey, (all meats should be grass fed, organic and local when possible), wild salmon (pacific ocean fish only), anchovies, trout, cod, herring, mackerel. Free range organic local eggs (make sure you know your source, find a farmer buy their eggs, don't buy corporate eggs these are very detrimental to health)
Healthy Proteins (Plant): Hemp seeds, hemp milk, flax-seeds (golden has higher omega-3 content than brown and they must be ground to get the omega-3's from them), almonds and almond butter, cashews and cashew butter, sesame seeds, tahini.
Healthy Fats: Coconut oil, coconut milk, extra virgin olive oil, fish oil, flax oil (use quickly within a month as oil goes rancid quickly), nut butters (see above), sesame oil (do not heat to high temperature), raw chocolate
Vegetables: You really can't go wrong here. The best thing to keep in mind is try to stay as local and organic as possible. Also, try to stay as seasonal as possible. This means no zucchini or asparagus in winter! Cooked leafy greens such as kale, chard, spinach should be eaten daily.Vegetables should dominate your plate!
Fruits: Look for seasonal fruits and eat 1-3 servings per day. Fruit consumption shouldn't reign over veggies!
Dairy: Yes, dairy is a protein source but it get's its own category because it is an extremely overused product!! Dairy should be used minimally in the diet. This includes yogurt, as it is very phlegm producing and leads to poor digestion; excess dairy is also associated with a number of health conditions such as arthritis, cancer, any type of pain, menstrual issues, the common cold, and constipation to name a few. When choosing dairy try to buy goat or sheep products instead of cow, if you have a healthy immune system look for raw dairy products. In general, it is best to avoid milk (unless you have a raw milk source), minimize yogurt consumption, cheese 1-3x per week in small servings. It is best to avoid dairy if you have a serious health condition. If you're looking for an alternate milk source, look for nut milks such as hemp, almond or cashew and learn to make your own, it's so simple!
Other: There are some other foods that should be incorporated into the diet. A couple of these include miso and seaweed. These are excellent removers of chemicals and heavy metals, they are great for both cancer patients and cancer prevention. Post Hiroshima and Nagasaki atomic bombings, the individuals who suffered the least from radiation exposure were the less wealthy individuals who could only afford simple foods such as miso and seaweed. With our soils becoming less and less depleted, our bodies are starving for micronutrients. Seaweed is by far the highest source of micronutrients available to us. Seaweed only should be eaten in small amounts as it has powerful detoxifying properties. 2-5grams in pill for per day is sufficient for healthy individuals, if you buy the dried seaweed look for red and brown such as kelp and dulse. A small handful a day of the dried seaweed is all you need in a day.
Microgreens- Check your co-op shelves for microgreens and add them to smoothies, soups, salads, eggs etc
Example of a healthy breakfast:
Smoothie:
1/2 Pear chopped
1/2 cup coconut milk
Small handful of hemp seeds (can add ground flax also)
Hemp Milk-just covering other contents
2-3 Dashes of cinnamon
Blend!
(you can also add spirulina or chlorella for additional micronutrients, 1/4 tsp is all that is needed!)
I like to eat this with millet or rice toast with almond butter and jelly
The first thing to do before you leave the house is to make a list and plan out your meals for the week. Write your meals out on a sheet of paper to determine what you'll need to prepare them. Start making this a habit as it will help you to go in with a plan and will reduce the time and stress that grocery shopping can cause some people. Also, it will save you money as you won't just go in and grab what looks good and get home only to find you didn't really buy anything that goes together.
Foods to consider for your list:
Grains: Look for gluten free grains such as rice, rice crackers, rice bread, rice noodles, red or white quinoa, millet, oats, amaranth and teff. I like to eat grains more so for lunch and/or dinner and eat more foods with healthy fats for breakfast to keep me satiated and my blood sugars stable until lunch.
Protein: We have a misconception that we are lacking in protein. Better rephrased as we are lacking in healthy protein and we overindulge in animal protein. The general rule is if you've been a carnivore for most of your life, then it is wise to seek vegetarianism for a good year at least, depending on your body type, weight and health. When I say vegetarianism I mean no meat-chicken, turkey, beef etc. But I do encourage fatty fish such as sockeye salmon during this cleanse.
Another rule of thumb is if you've been a vegetarian and definitely if you've been vegan for 4+ years, it is wise to transition into eating animal protein. The body begins to lose it's reserves and precious nutrients that only animal protein can offer us after 4-5 years. This is especially important for menstruating women and pregnant or post-pregnancy to help rebuild lost blood and regain vitality. We have a negative connotation with meat because our nation abuses animals and raises them inhumanely. But, if you can purchase organic, and/or free range meat, local when possible, you will be doing your body and the environment a great favor.
IMPORTANT: In regards to meat, we have to be more conscious of our portions. Every other country besides the U.S. eats meat as a condiment, not as a main course! It is wise to eat meat as a condiment and to allow vegetables and soups to dominate your plate!
Healthy Proteins (animal): Bison, beef, lamb, turkey, (all meats should be grass fed, organic and local when possible), wild salmon (pacific ocean fish only), anchovies, trout, cod, herring, mackerel. Free range organic local eggs (make sure you know your source, find a farmer buy their eggs, don't buy corporate eggs these are very detrimental to health)
Healthy Proteins (Plant): Hemp seeds, hemp milk, flax-seeds (golden has higher omega-3 content than brown and they must be ground to get the omega-3's from them), almonds and almond butter, cashews and cashew butter, sesame seeds, tahini.
Healthy Fats: Coconut oil, coconut milk, extra virgin olive oil, fish oil, flax oil (use quickly within a month as oil goes rancid quickly), nut butters (see above), sesame oil (do not heat to high temperature), raw chocolate
Vegetables: You really can't go wrong here. The best thing to keep in mind is try to stay as local and organic as possible. Also, try to stay as seasonal as possible. This means no zucchini or asparagus in winter! Cooked leafy greens such as kale, chard, spinach should be eaten daily.Vegetables should dominate your plate!
Fruits: Look for seasonal fruits and eat 1-3 servings per day. Fruit consumption shouldn't reign over veggies!
Dairy: Yes, dairy is a protein source but it get's its own category because it is an extremely overused product!! Dairy should be used minimally in the diet. This includes yogurt, as it is very phlegm producing and leads to poor digestion; excess dairy is also associated with a number of health conditions such as arthritis, cancer, any type of pain, menstrual issues, the common cold, and constipation to name a few. When choosing dairy try to buy goat or sheep products instead of cow, if you have a healthy immune system look for raw dairy products. In general, it is best to avoid milk (unless you have a raw milk source), minimize yogurt consumption, cheese 1-3x per week in small servings. It is best to avoid dairy if you have a serious health condition. If you're looking for an alternate milk source, look for nut milks such as hemp, almond or cashew and learn to make your own, it's so simple!
Other: There are some other foods that should be incorporated into the diet. A couple of these include miso and seaweed. These are excellent removers of chemicals and heavy metals, they are great for both cancer patients and cancer prevention. Post Hiroshima and Nagasaki atomic bombings, the individuals who suffered the least from radiation exposure were the less wealthy individuals who could only afford simple foods such as miso and seaweed. With our soils becoming less and less depleted, our bodies are starving for micronutrients. Seaweed is by far the highest source of micronutrients available to us. Seaweed only should be eaten in small amounts as it has powerful detoxifying properties. 2-5grams in pill for per day is sufficient for healthy individuals, if you buy the dried seaweed look for red and brown such as kelp and dulse. A small handful a day of the dried seaweed is all you need in a day.
Microgreens- Check your co-op shelves for microgreens and add them to smoothies, soups, salads, eggs etc
Example of a healthy breakfast:
Smoothie:
1/2 Pear chopped
1/2 cup coconut milk
Small handful of hemp seeds (can add ground flax also)
Hemp Milk-just covering other contents
2-3 Dashes of cinnamon
Blend!
(you can also add spirulina or chlorella for additional micronutrients, 1/4 tsp is all that is needed!)
I like to eat this with millet or rice toast with almond butter and jelly
Thursday, February 10, 2011
Reforming Western Exercise
We are a nation that takes great pride in the material world; we crave material goods that look appealing to the eye-fancy clothing, nice hotels, big name jobs, fancy cars and lots of money to buy all these things. We are obsessed with our material objects as much as we are with our appearance. We spend more money on gym memberships than on healthy food and yet we are still the most obese nation in the world. Something isn't adding up here...
In fact working out more will not ultimately lead to improved health. We have the capacity to work out long and hard starting at a young age up until about young adulthood and for few individuals, into adulthood as well. But this prolonged exertion throughout life is not sustainable and is actually extremely depleting rather than nourishing and strengthening to one's being. In the eyes of Chinese medicine, excess and prolonged exertion leads to a depletion of yang qi, our energy source, and to a depletion of blood and fluids as well.
Of course we don't want to be stationary individuals as that leads to poor health as well. Yet, it is crucial for desired health, to engage in activities such as walking, gardening, participating in household chores and to develop a yoga, qi gong and/or tai ji practice and a daily meditation routine. The missing link in the western exercise routine is the implementation of the body-MIND connection. Many of us work our minds incessantly all day at work and many of us continue with this same push, go-go-go mentality when we leave work and go to the gym or go for a run. The body needs a rest, the mind needs peace and we can cultivate this through a moving meditative practice.
Here are some options for choosing the best routine for you:
In fact working out more will not ultimately lead to improved health. We have the capacity to work out long and hard starting at a young age up until about young adulthood and for few individuals, into adulthood as well. But this prolonged exertion throughout life is not sustainable and is actually extremely depleting rather than nourishing and strengthening to one's being. In the eyes of Chinese medicine, excess and prolonged exertion leads to a depletion of yang qi, our energy source, and to a depletion of blood and fluids as well.
Of course we don't want to be stationary individuals as that leads to poor health as well. Yet, it is crucial for desired health, to engage in activities such as walking, gardening, participating in household chores and to develop a yoga, qi gong and/or tai ji practice and a daily meditation routine. The missing link in the western exercise routine is the implementation of the body-MIND connection. Many of us work our minds incessantly all day at work and many of us continue with this same push, go-go-go mentality when we leave work and go to the gym or go for a run. The body needs a rest, the mind needs peace and we can cultivate this through a moving meditative practice.
Here are some options for choosing the best routine for you:
- Look for information on mind-body classes such as yoga, qi gong, tai ji and meditation at your local co-op. They often offer such classes for a very reasonable price, if not free or on a sliding scale
- Google search for such practices and classes offered in your town
- Local acupuncturists and Naturopathic Doctors often offer classes or would be more than happy to put you in touch with someone in the area who does so. Look-up the local practitioners in your area and call to inquire
- Don't have time to go to a class right now, don't sweat it. Start a daily walking routine and begin and/or end the walk with a quiet sitting meditation and maybe even stretching if time permits. Also, you can make your walk more meditative by focusing on your surroundings, nature and by trying to focus your mind-body on filling yourself with positive energy rather than re-playing the negative experiences that may have happened during your day
Monday, January 17, 2011
What's to come in 2011...
On the Chinese calendar, 2011 is a yang metal year. In western terms, this translates to the year of the large intestine. If any of you out there are still struggling for a solid New Year's resolution, or have already forgotten what your initial resolution was, it is always wise to live in accordance with the Universe and this year that means letting go of what no longer serves you.
In Chinese medicine, the body has numerous signs and symbols that correspond to it. The ability to distinguish and recognize the signs and symbols of the body and the "personalities" of the organ networks is one of the main diagnostic methods of a true Chinese medical practitioner. Each individual contains within themselves characteristics of each of the organ networks, however, there is almost always a dominant personality that points in the direction of a specific organ. For example, someone who is motherly, always cooking, cleaning, taking care of people, nourishing people, never gets credit for their hard work, keeps the home functional, this is thought of as a spleen personality. Now, let's take a closer look at the large intestine...
The nature of the large intestine is to be clean and clear, it wants to move the filth out. It is also the organ of execution, it carries out the orders given by the gall bladder and makes sure that things happen in the outter world. Yet, we must be aware of the imbalances that the large intestine is prone to as such imbalances are more apt to show themselves in its representative year. These are the things we must pay attention to in 2011 and if you find yourself carrying out these actions, you are prone to illnesses of the large intestine.
Hexagram 34 of the I Ching represents the large intestine and it means Da Zhuang which translates as "great power". The large intestine is a violent organ and can be the most dangerous organ as no disease will kill you faster than one of the large intestine. We have witnessed this already in the beginning of the year with the political violence and horrific massacre in Tucson, AZ and with the explosive riots in Tunisia. Such violence is symbolic of a disharmony in the large intestine network; it represents the dominant, egotistical, selfish individual who thinks they are better than everyone else. This is a classic large intestine imbalance and individuals who cannot let go of things, feelings, emotions, the past, negative patterns, addictions will be prone to disease and to act out violently in the year 2011.
On the positive side...the large intestine is about transformation. Now is the time to let go of emotional burdens, now is the time to transform feelings of craving more, bigger, better, faster, stronger, sexual impatience, too sudden, too intense and to let go of these patterns that do not serve our highest good. It is time to be clear about what you need in life to fulfill your destiny and to make significant headway in working towards these goals. 2011 is the year of the rabbit, the representative animal of the large intestine. The rabbit is an opportunist, just like the sun that finds a tiny moment to shine through the clouds into existence, 2011 is the year to start bringing your destiny, your path into fruition. It is not always easy to let go of old patterns and emotional burdens that often get stuffed so deep inside of us that we don't even know they exist. Yet, it is necessary to start healing these places to gain optimum health and to live in accordance with why you were birthed into this Universe. We all entered and have accumulated pain and suffering along the way but that is part of our healing here on earth and there's no better place to start letting go of our "burdens" than 2011, the year of the large intestine.
Ways to start your process of letting go
In Chinese medicine, the body has numerous signs and symbols that correspond to it. The ability to distinguish and recognize the signs and symbols of the body and the "personalities" of the organ networks is one of the main diagnostic methods of a true Chinese medical practitioner. Each individual contains within themselves characteristics of each of the organ networks, however, there is almost always a dominant personality that points in the direction of a specific organ. For example, someone who is motherly, always cooking, cleaning, taking care of people, nourishing people, never gets credit for their hard work, keeps the home functional, this is thought of as a spleen personality. Now, let's take a closer look at the large intestine...
The nature of the large intestine is to be clean and clear, it wants to move the filth out. It is also the organ of execution, it carries out the orders given by the gall bladder and makes sure that things happen in the outter world. Yet, we must be aware of the imbalances that the large intestine is prone to as such imbalances are more apt to show themselves in its representative year. These are the things we must pay attention to in 2011 and if you find yourself carrying out these actions, you are prone to illnesses of the large intestine.
Hexagram 34 of the I Ching represents the large intestine and it means Da Zhuang which translates as "great power". The large intestine is a violent organ and can be the most dangerous organ as no disease will kill you faster than one of the large intestine. We have witnessed this already in the beginning of the year with the political violence and horrific massacre in Tucson, AZ and with the explosive riots in Tunisia. Such violence is symbolic of a disharmony in the large intestine network; it represents the dominant, egotistical, selfish individual who thinks they are better than everyone else. This is a classic large intestine imbalance and individuals who cannot let go of things, feelings, emotions, the past, negative patterns, addictions will be prone to disease and to act out violently in the year 2011.
On the positive side...the large intestine is about transformation. Now is the time to let go of emotional burdens, now is the time to transform feelings of craving more, bigger, better, faster, stronger, sexual impatience, too sudden, too intense and to let go of these patterns that do not serve our highest good. It is time to be clear about what you need in life to fulfill your destiny and to make significant headway in working towards these goals. 2011 is the year of the rabbit, the representative animal of the large intestine. The rabbit is an opportunist, just like the sun that finds a tiny moment to shine through the clouds into existence, 2011 is the year to start bringing your destiny, your path into fruition. It is not always easy to let go of old patterns and emotional burdens that often get stuffed so deep inside of us that we don't even know they exist. Yet, it is necessary to start healing these places to gain optimum health and to live in accordance with why you were birthed into this Universe. We all entered and have accumulated pain and suffering along the way but that is part of our healing here on earth and there's no better place to start letting go of our "burdens" than 2011, the year of the large intestine.
Ways to start your process of letting go
- Journal! Start writing, write about your emotions, your past, your burdens. This is an extremely healing exercise that should be done on a daily basis. Keep the journal by your bed and write in the morning before you rise or at night.
- When emotional pain comes up for you do not ignore these feelings. Sit with them and breathe into them, breathe into the place in your body where you feel it the most. Let your emotions come up naturally, allow yourself to cry, to be angry by doing so you will be facilitate your own healing by moving these emotions through you
- Talk to someone about your feelings. This can be a psychotherapist, a pet, a close friend. Talk with someone who will hear you and be supportive of what you've been through and what you're going through.
- Prayer. Connecting with spirit can be very powerful and healing, experiment with what works for you and start a routine practice.
- Laugh and sing. Two things that don't get encouraged enough in our society. Find simple things that bring you joy and laughter. One of my teachers once said that when we laugh and when we sing it is like prayers to the Great Spirit.
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