Eat Seasonally, Stay Healthy (Gazpacho Recipe below)

Eat Seasonally, Stay Healthy

ð     Every fruit and vegetable contains powerful antioxidants, phytonutrients and phytochemicals attributed to inhibiting cancerous cell growth

ð     To receive the greatest benefit of these natural properties:
1.            keep your plates colorful

2.            rotate your choice of fruits and vegetables

3.            choose organic whenever possible to avoid residual pesticides

Benefits of Fall Fruits:

Apples
Contain: Vitamin C, insoluble  + soluble fiber (pectin)

Benefits: protect the heart, cleanse urinary tract, lower blood cholesterol

Cranberries
Contain: Vitamin C, insoluble + soluble fiber, copper, manganese

Benefits: cleanse urinary system, combat bacteria, counter premature aging

Figs
Contain: calcium, magnesium, iron, potassium, copper, manganese, ficin (enzyme)

Benefits: aid digestive system, increase energy, control blood pressure

Pears

Contain: Vitamin C, potassium, folate, soluble fiber

Benefits: absorb unhealthy cholesterol, cleanse colon, cleanse bodily toxins

Benefits of Autumn Vegetables (A – O):

Beetroots
Contain: beta-carotene, Vitamin C, Vitamin B6, folate, calcium, iron
Benefits: blood purification, improve function in kidneys, gall bladder and liver

Cabbage
Contains: folate, Vitamins A, C and E, potassium, biotin, calcium, magnesium, manganese
Benefits: treat peptic ulcers, aid digestion, protect against free-radical damage

Carrots
Contain: beta-carotene, fiber, calcium, potassium, magnesium, lutein, Vitamins C and E

Benefits: strengthen immune system, regulate blood sugar levels, support liver health, promote keen eyesight

Cauliflower

Contains: B-Vitamins (especially B5), Vitamin C, fiber, folate, biotin, sulforaphane
Benefits: aid liver producing enzymes, protect the heart, can help prevent birth defects Chestnuts

Contain: Vitamins C, B1, B2 B6, folic acid, copper, manganese, molybdenum, magnesium
Benefits: anti-inflammatory and antiseptic properties, tonic for muscles and nerves

French beans

Contain: Vitamins A, C and K, potassium, iron, manganese
Benefits: maintain bone strength, neutralize free-radicals, lower high blood pressure

Kale
Contains: chlorophyll, beta-carotene, Vitamins C and E, calcium, indoles, lutein
Benefits: oxygenate blood, improve red blood cell count, aid in respiration and circulation, protect eyes, strengthen immune system

Leeks
Contain: flavanoid kaempferol, B Vitamin folate, antioxidant polyphenols

Benefits: improve immune system, cardiovascular support, blood vessel protection

Mushrooms

Contain: selenium, copper, potassium, zinc, protein, B5, B6, B12
Benefits: cancer prevention, protection under stress, blood regulation, blood clot prevention

Onions

Contain: Vitamin C, chromium, fiber, Vitamin C, quercetin, flavonoids
Benefits: reduce high blood pressure, detoxify liver, reduce heart disease, prevent blood clots
Benefits of Autumn Vegetables  (O - Z):

Parsnips
Contain: potassium, phosphorus, sulfur, silicon, choline, Vitamin C, folate, fiber
Benefits: enhance hair, skin and nails, alleviate arthritic symptoms, diuretic function

Peppers

Contain: beta-carotene, Vitamin A, C and E, zinc, magnesium, lycopene, lutein

Benefits: strengthen immune system, prevent constipation, protect against visual impairment

Potatoes

Contain: potassium, Vitamin C, B6, niacin, fiber

Benefits: boost hormone serotonin to improve mood, reduce blood cholesterol levels

Pumpkin Seeds

Contain: zinc, magnesium, protein, manganese, omega-3 oils, iron, calcium, niacin, phosphorus, beta-sitosterol, Vitamin B and E

Benefits: promote prostate health, support bone mineral density, boost blood cells, help prevent depression

Rhubarb

Contains: insoluble fiber, Vitamin C
Benefits: prevent cell mutations, cleanse intestines, alleviate constipation

Spinach

Contains: high iron, beta-carotene, Vitamin B, C, E and K, magnesium, calcium, folate, lutein, chlorophyll, coenzyme Q10, tyrosine
Benefits: increase power and energy, prevent macular degeneration, anti-aging, anti-depressant, natural laxative

Tomatoes

Contain: lycopene, zinc, Vitamin B6, C and E, salicylates, water, niacin, folate, thiamine, panthothenic acid, potassium, chromium, biotin, alpha and beta-carotene

Benefits: reduce heart disease, strengthen immune system, reduce risk of cataracts, prevent thickening of blood, soothe liver inflammation, aid digestion

Turnips

Contain: fiber, Vitamin B6, C and E, folic acid, pantothenic acid, manganese, calcium, copper
Benefits: anti-cancer properties, bone strength support, aid liver health

Gazpacho with Avocado Salsa

Gazpacho with Avocado Salsa

INGREDIENTS

2 ¼ pounds tomatoes, red ripe, seeded and diced

1 cucumber, diced medium

1 red bell pepper, seeded and chopped

1 red onion, diced

1 green chili, seeded and chopped

2 garlic cloves, chopped

¼ cup red wine vinegar

juice of 1 lime and 1 lemon

a few drops of Tobasco sauce

salt and freshly ground black pepper

a handful of fresh basil leaves

pinch cayenne

1 teaspoon cumin

AVOCADO  SALSA

1 ripe avocado

1 teaspoon lemon juice

1-inch piece cucumber, diced

½ red chile, finely chopped

ð      Place the tomatoes in a bowl and cover with boiling water. Leave for 30 seconds, then peel, seed and chop the flesh

ð      Peel the cucumber, cut I half lengthways, and scoop out the seeds with a teaspoon. Chop the flesh.

ð      Place the tomatoes, cucumber, red pepper, chile, garlic, red wine vinegar, citrus juices and Tobasco in a good processor or blender with a scant 2 cups chilled water, and blend until well combined, but still chunky. Season to taste and chill for 2-3 hours.

ð      Just before serving make the avocado salsa: halve the avocado, remove the stone, then peel and dice. Toss the avocado in the lemon juice to prevent browning then mix with the cucumber and chile.

Ladle the soup into bowls and top with a spoonful of avocado salsa. Garnish with basil

Mindful Eating, Healthy Living

Eating Animals for lunch and dinner is a tradition most of us have grown up with, without thinking, without questioning, without compassion.

Artwork by: Julia McNeely

Meat is superfluous.   Meat is:

Manufacturing

Endless 

Animal

Torture

Here are some valuable Websites and Cookbooks where you can find delicious, healthy, animal-free recipes as well as information about healthy eating and compassionate choices:
(selections adapted from Julieanna Hever)

WEBSITES:

• Dr. T. Colin Campbell - www.tcolincampbell.org
• Dr. Joel Fuhrman - www./bit.ly/i5mP8Y
• Dr Neal Barnard - www.pcrm.org
• Dr. Dean Ornish - www.pmri.org
• Dr. John McDougall - www.drmcdougall.com
• John Robbins - www.johnrobbins.info
• Brendan Brazier - www.brendanbrazier.com
• Mike Anderson and The RAVE Diet - www.bit.ly/fEWazC

• VegSource - www.vegsource.com
• VegNews Magazine - www.vegnews.com
• FARM Animal Rights Movement - www.farmusa.org
• Farm Sanctuary - www.farmsanctuary.org
• Animal Acres - www.animalacres.org
• Humane Society of the United States - www.hsus.org
• Meatless Mondays - www.meatlessmonday.com 
• Meatout Mondays - www.meatoutmondays.com
• Mercy for Animals - www.chooseveg.com 
• TrueNorth Health - www.healthpromoting.com
• Vegetarians in Paradise - www.vegparadise.com

COOKBOOKS:

• Barnard, T., & Kramer, S. (1999). How it all Vegan. Vancouver: Arsenal Pulp Press
• Barnard, T., & Kramer, S. (2002). The Garden of Vegan. Vancouver: Arsenal Pulp Press
• Burton, D. (2007). Eat, Drink & Be Vegan. Vancouver: Arsenal Pulp Press
• Chef AJ. (2011). Unprocessed. Hail to the Kale: Los Angeles
• Hever, Julieanna and Beverly Lynn Bennett(2011). The Complete Idiot's Guide to Gluten-Free Vegan   Cooking. Indianapolis: Alpha Books
• Kramer, S. (2008). Vegan A Go-Go.Vancouver: Arsenal Pulp Press
• Moskowitz, I.C., & Romero, T.H. (2007).Veganomicon: The Ultimate Vegan Cookbook New York: Marlowe & Company
• Patrick-Goudreau, C. (2009). Color Me Vegan. Beverly: Fair Winds Press
• Patrick-Goudreau, C. (2009). The Vegan Table. Beverly: Fair Winds Press
• Stepaniak, J. (2003). The Ultimate Uncheese Cookbook (10th Ed.).Summertown: The Book Publishing Co

"Veg-Out" This Summer

Only 26% of Americans eat at least 3 servings of vegetables a day, according to a recent study by Centers for Disease Control.
Why such a small percentage, when we know that, due to their nutrient-rich benefits, there is scientific proof of protection against:

• cancer
• cardiovascular disease
• diabetes
• obesity

Plant sterols can block absorption of cholesterol.
Fibers in plants can help remove heavy metals and other toxins.
Fibers in plants can help control blood sugar and help regulate hormonal levels.
Plant carotenoids reduce risk of cancer.
Plant alkaloids can strengthen the immune response.
Bright pigments in plants supply our blood with anti-oxidents necessary for fighting free radical damage.

Don't like "eating" so many vegetables? Why not "drink" them?

By using a Vitamix (as above), or a juicer or blender, you can have all the Fruits and Vegetables you need to get your daily servings.

Garden Fresh Cocktail, recipe by Vitamix
1 1/2 medium tomatoes
1/2 cup fresh spinach
1/2 medium carrot
1 tablespoon diced onion
1 sprig parsley
1/2 small sweet pepper
1/8 teaspoon hot sauce (optional but delish!)
1/2 teaspoon Worcestershire sauce (optional)
1 cup ice cubes
To this, I also add sprouts.
What could be better???

THE TRUTH ABOUT DAIRY

WHAT WE SEE:                                    

The image of a healthy, happy cow in a beautiful pasture setting, with a background intimating a diet of green grass, and a healthy dose of Vitamin D from direct sunlight.  Oh yes, and it's "Organic".

Care to know what really goes on?  
Scroll down .  .  .

WHAT WE DON'T SEE:

This injured cow is called a "Downer" - one of the millions of pathetic and heart-breaking images of what really goes on in Factory Farms.  This is one of the least disturbing images I have come across among hundreds of others.

Did you know that her calf was taken away from her within 24 hours after birth, so that she could be milked for human consumption?
Why are we drinking her milk?

This video says it all - but please be warned: it is very tough to see:
Truth vs. Propaganda

Ever since I was a little girl, I have been exposed to pro-dairy declarations: "Drink your milk for strong bones!" "Dairy prevents osteoporosis!" "Must have your calcium!"  "Milk will help you grow!" (I'm still only 5'2").  The messages were ubiquitous - in advertising and at home - and therefore, very convincing.  


I don’t know about you, but I thought that if I didn’t consume adequate amounts of dairy I would one day be a hunched-over, brittle-boned old lady. Well, I loved my milk - I would drink 3 glasses at a time without flinching, embrace yogurt and ice cream like there was no tomorrow, and fed my addiction for cheese on a daily basis.  I loved dairy.  


Looking back, I am convinced that my Digestive issues (IBS and Acid Reflux) as well as my Infertility issues (Endometreosis) were negatively impacted by my intake of dairy: science and research today proves that to be the case.


Since giving up dairy completely now for over 2 years, I no longer suffer from IBS.  I no longer have to take prescription medication for Acid Reflux nor do I suffer from it's pain.  I have not had one sinus infection, where I used to expect two a year.  Coincidence?  I think not!


The need for humans to consume dairy at all is very misleading - it is simply propaganda from the dairy industry, agricultural groups, and food manufacturing companies, to keep them all in business, big business.  


FACT: the United States, one of the highest consumers of dairy products, has the highest rate of Osteoporosis; whereas China and Japan, where dairy is not a part of their diet, have the lowest rates of Osteoporosis.


Did you know that humans are the only animals to drink the milk of other species and to drink milk at all past infancy? There is good reason for this. See if any of these additional arguments persuade you to pass on dairy:

5 Reasons To Give Up Dairy
1. Humans weren’t made to digest milk: Most humans naturally stop producing significant amounts of lactase (the enzyme needed to properly metabolise lactose, the sugar in milk), sometime between the ages of 2 and 5.  In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolise milk after they have been weaned.  When we consume foods that are not properly digested, the excess is not efficiently eliminated, and leads to problems of excretion like asthma, allergies, strep throat, tonsillitis, ear infections, pimples/acne, weight gain, and excessive mucous and phlegm.

2 . Dairy causes calcium deficiency: It turns out all those ads telling us that the calcium in dairy will give you strong bones was all a load of manure (pardon the pun). The consumption of dairy actually contributes largely to a deficiency in calcium in the body! Animal protein (found highly in dairy) increases the acid load in the body. In order to neutralize the acid, the body uses calcium. This calcium ends up being pulled from the bones and the calcium loss weakens them. Sure, dairy may contain calcium, but it is no good at all to the body. Shocking, isn’t it?

3 . It causes heart disease: Dairy products are high in saturated fats and trans fats. These fats are strongly associated with the development of heart disease.

4 . Additives: Dairy cows (as with all livestock) are pumped with antibiotics to prevent disease that would be rampant due to living conditions.  They are also fed with processed grains that are not meant for their consumption.  Drug residues do end up in cow's milk: it is estimated that 1/3 of all milk products are contaminated with antibiotic residue.

5 . It can cause cancer: Research shows that higher intakes of both calcium and dairy products may increase a man's risk of prostate cancer by 30 to 50 percent. Plus, dairy consumption increases the body's level of insulin-like growth factor-1 (IGF-1) – a known cancer promoter.


Please read Dr. T. Colin Campbell's book: The China Study

So, Where Should We Get Calcium From?

There are plenty of plant foods that are loaded with calcium, as well as other essential nutrients. Calcium is found in high quantities in vegetables, fruits, beans, whole grains, nuts, seeds, tofu and seaweed.

A RAINBOW OF NUTRITIONAL COLORS

       RED: tomatoes and tomato products, watermelon, guava

       LYCOPENE:  antioxidant; cuts prostate cancer risk
       ORANGE:  carrots, yams, sweet potatoes, mangos, pumpkins

       BETA-CAROTENE:  supports immune system, powerful antioxidant
       YELLOW-ORANGE:  oranges, lemons, grapefruits, papayas, peaches
       VITAMIN C, FLAVANOIDS:  inhibits tumor cell growth, detoxifies
       harmful substances
GREEN: spinach, kale, collards, and other greens

FOLATE: builds healthy cells and genetic material
GREEN-WHITE: broccoli, Brussels sprouts, cabbage, cauliflower
INDOLES, LUTEIN: eliminates excess estrogen and carcinogens
       WHITE-GREEN:  garlic, onion, chives, asparagus

       ALLYL SULFIDES:  destroys cancer cells, reduces cell division,
       supports immune system
       BLUE:  blueberries, purple grapes, plums
       ANTHOCYANINS:  destroys free radicals
       RED-PURPLE:  grapes, berries, plums
       RESVERATROL:  may decrease estrogen production and fight cancer
       cells
       BROWN:  whole grains, legumes
       FIBER:  carcinogen removal

Wonderful Ways to Cleanse!

There are so many wonderful ways to cleanse your body, and given the amount of toxins and chemicals we are exposed to on a daily basis, our bodies can often benefit from the experience of inner renewal.

Toxins can drain the body of energy and make us more susceptible to disease and infections; detoxification is the process by which the body eliminates the toxins from its cells.

Cleansing of the body is primarily the removal of waste, toxins, unwanted pathogens (parasites, bacteria, fungus, mold, viruses and viroids), and other unnatural or unwanted chemicals sitting in the body.  Cleansing body organs and muscle tissue can be very beneficial for restoring vitality, prevention of disease and slowing down the aging process.

When cleansing begins, each of us will experience our own detoxification effects. Some symptoms of healing may involve: headaches, skin eruptions, increased thirst, cravings, irritability, constipation or diarrhea, fatigue, sweating, bloating.  I know this all sounds awful, but these are all good signs that your body is becoming healthier; each day the body will rid itself of wastes that may have eventually brought you the very symptoms you are now experiencing!

These symptoms are temporary and can be lessened by you drinking plenty of filtered water, getting enough sleep, decreasing your toxic load (eat organic) and increasing nutrient-dense foods (decrease processed/junk foods).


Here is the specific order for proper Organ Cleansing:
1. The Colon: Since the bowels are essentially the body's sewer system, it is important to keep them clean and moving: 3-5 times per day.  Eating more whole and fresh foods will help.
For more details on colon cleansing please visit: http://thedetoxspecialist.com/blog/colon-detox/colon-cleansing-review-oxy-powder

2. The Kidneys: Cleansing the kidneys will help break-up and dissolve kidney stones and remove bacteria and other chemical substances trapped in the kidneys.  Begin your morning with a glass of filtered water, juice from a half a lemon and a shake of cayenne pepper and make sure you eat at least a half a cucumber each day.

3. The Liver and Gallbladder: Herbs are a great way to open the channels to help the liver detox and prevent stones from crystallizing out of the ductwork of the liver.  For more details on liver and gallbladder cleansing please visit: http://thedetoxspecialist.com/blog/detox/the-liver-gallbladder-flush.  Also, a great book I recommend: The Amazing Liver and Gallbladder Flush by Andreas Moritz.

4. Blood and Lymph: Lymphatic cleansing will help the body break down undigested substances and flush toxins out of the lymph nodes and lymphatic network.  The Master Cleanse is very effective: http://www.healthandlight.com/mastercleanse.htm.  I highly recommend Skin Brushing when doing a blood and lymph cleanse, to aid in increasing the circulation of both the blood and the lymphatic system.

5. Skin and Lungs: Skin is the body's largest organ, it will try to get rid of toxins that other organs fail to eliminate. If you have skin problems, you may see this as a sign that toxins are exiting through your body, and you may need to look a the detox function of the other organs.  Lungs take in oxygen that is circulated by the blood to every cell in your body and is vital for life.

Here is a great juice recipe for Spring Cleaning:

20-25 leaves of dandelion greens

8 asparagus spears

1 cucumber

1 handful snow peas or sugar snap peas

3 stalks celery

Here is advice about Nutritional Cleansing:
A body cleansing or detox plan that includes specific foods and some nutritional supplements that support liver detoxification will help the kidneys detox as well.  A detox diet that involves raw food, fresh vegetables and fruits, and vegetable juicing supply the nutrition needed for the cells to detox.

The sheer volume of nutrients and vitality that is supplied by the body cleansing diet literally forces the toxins out of the cells.  Certain fruits of vegetables are known to help certain organs, so different juices may be used to target specific organs.  For example, beet juice or radish juice is usually recommended for the liver.

Please remember to drink lots of water, get plenty of rest, get a deep tissue massage to allow for better blood flow and removal of waste, stretch to provide more oxygen to your cells and blood, engage in cardiovascular exercise to encourage sweating, take a detox bath with epsom salts to help pull toxins through the skin, and try to visit a dry sauna during your cleansing process.


Enjoy!!!
And, please let me know how it goes for you!
Happy Spring Cleaning!