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January is for Detoxifying

January is an opportunity to “reset” for health and habits. December always brings excess sugar and flour, stress and craziness – happy crazy but crazy nonetheless. Smart eating, routines, and exercise go out the window. So how do I reset this first month of the year?

  • From the inside: Detoxify my body and my family through renewed menu planning and cooking.
  • On the outside: Detoxify my kitchen. Remove the candy, cookies, processed treats etc that crept into my pantry from Halloween to December. This “outside” detox, makes possible the inside detox and sets the playing field for healthy eating throughout the year

Detox sounds like a trend. But the human body has a miraculous capacity to detoxify and eliminate waste. The problem is the  explosion of processed and fast foods over the last century AND exposure to environmental pollutants humans never experienced before. “Detox” is a necessary conscious choice to support a natural process.

In a healthy body, the process of detoxification runs smoothly. But we’re exposed to a staggering amount of toxic chemicals in the air, water and our food (pesticides). Add to that, from Halloween in October through New Year’s Day we pile on excessive sugar, white flour (same inflammatory effect as sugar) and stress.

When excessive toxins build up,  our livers get overwhelmed;  toxins remain active longer than our systems can handle. This impedes normal metabolism, causes fluid retention, bloat, and puffiness. As waste builds up, we get fat and sick. Did you know that most environmental chemicals like pesticides and plastics are stored in our fat tissue?

“We are exposed to 6 million pounds of mercury and 2.5 billion pounds of other toxic chemicals each year. Very few have been tested for their long-term impact on human health.” Mark Hyman, 10 Day Sugar Solution

Why Detox?

Nearly every chronic disease is linked to toxicity, including food allergies, and digestive issues, dementia, heart disease, and autoimmune disease.

When our detoxification system becomes overloaded we start developing symptoms and get sick.  It may take years of accumulated toxins and stress to get to that point, but why take the chance of chronic, possibly fatal disease?

So January rings a bell in my head to recommit to a nourishing eating lifestyle. I know from experience that detoxifying makes me feel better, more vibrant, happy and full of energy. Adios fatigue, brain fog, headaches and lethargy!

Let’s reboot! Detox drinking water (half your body weight in ounces of water and with simple, delicious foods.

Foods that help detoxify

Focusing on plant-rich meals, quality protein and fats from nature. These are foods not only detoxify our body but can reignite our metabolism and reduce inflammation.

“70 to 80 percent of all major chronic diseases are lifestyle diseases, so the only way to treat them effectively, and even reverse them, is to change the lifestyles that led to them in the first place. Primarily that’s what we put in our mouth. The number one cause of death in the United States — and the number one cause of disability  — is our diet. Cigarettes now only kill about a half million Americans every year, whereas our diet kills hundreds of thousands more. Food — what we eat three times a day — is killing more Americans than cigarettes. Michael Greger, How to Not Die.

I’ve posted many times about the importance of phytonutrients (natural chemicals in plants to for survive against pests and infection). These phytonutrients can help detoxify our bodies, strengthen our immune system and help us function better. Eating organic food provides higher concentrations of these protective detoxifying, antioxidant, and anti-inflammatory compounds.

So what to eat?

  • Organic green tea in the morning instead of coffee (green tea boosts liver detoxification)
  • Half your body weight  in filtered water a day (for example if you weight 140 lbs, aim for 70 oz of water); prepared herbal detoxification teas are a nice option
  • Avoid white sugar and white flour
  • Eat detoxifying food: 8 to 10 servings of dark leafy greens and colorful produce daily,  (kale, spinach, arugula, Swiss Chard etc), cruciferous vegetables (broccoli, Brussels sprouts and cauliflower), garlic, berries, celery, cilantro and rosemary
  • Eat clean. Focus on organic produce and high-quality animal products to eliminate the toxins, hormones, and antibiotics in our food
  • Add lots of detoxifying and anti-inflammatory herbs and spice like turmeric, cayenne pepper, thyme, rosemary, chili powder, cumin, sage, oregano, onion powder, cinnamon, coriander, cilantro, paprika, and parsley – hello ethnic foods! …curry, chili, tagines…)
  • Fast at least 12 – 14 hours from dinner to the first meal the next day

Food choices help enable important normal detoxification mechanisms. Fasting signals our immune system to discard old cells and waste, shifting our body into a mode of maintenance and repair.

“The body has detoxification mechanisms that are working all the time, both healthful eating and intermittent fasting accelerates those processes. The body enhances the removal of toxins when not digesting food and burning fatter for its energy needs. Our fat supply stores toxins, and when we lose body fat we release more toxic waste simultaneously. The body also needs adequate phytochemical and antioxidants for the liver to most effectively process fat-soluble toxins so they can be excreted via the urine. Fasting stimulates autophagy, an important self-repair process. Autophagy removes damaged components from cells and tissues.” Joel Fuhrman, How To Live

RECIPE SUGGESTIONS

Breakfast

3 Breakfast Smoothies: Antioxidant, Digestive Healer and Energizer

Golden Tumeric Chia Pudding

Overnight Oats for a Gentle Digestive Cleanse

Overnight Date Oats with Berries

Cozy Pumpkin Porridge

Soups

African Coconut Garbanzo Soup

Spicy Kale and Garbanzo Soup

Tumeric Broth Detox Soup

Oh She Glows Green Soup

Chili and Curry 

Red Lentil Curry

Golden Yellow Lentil Dahl

Dinners

Baked Paleo Meatballs with Kale Pesto

Veggie Loaded Tikka Masala

Quinoa Kale Pesto Bowl

Salads

Kale, Apple Salad

Kale and Brussels Sprouts Salad

Probiotic Beet and Red Cabbage

Master Green Detox Salad

 

For More Empowerment

Dr. Hyman: The Truth about Detoxification

Includes 10 Simple Steps to Enhance Detoxification

Dr. Hyman: 7 Reasons to Detoxify

Dr. Hyman: Ultimate Detoxification Foods

Dr. Axe: Detox Diet

24-Hour Ginger Detox Cleanse Meal Plan

Eating Clean: The 21 Day Plan to Detox, Fight Inflammation and Reset Your Body

 

Originally posted January 2019

Phytochemicals for Health’s Sake!

Originally published May 2016 as Phyto What?!

[su_expanding_quote_book alignment=”left” source_author=”David Heber MD,” source_title=” What Color is Your Diet?” full_quote=”When dietary intake of micronutrients (abundant in both diversity and amount) is optimized, a dramatic reduction in later life disease and enhancements in lifespan are possible. ” short_quote=”When we eat a significant and diverse amount of unprocessed vegetables, our chances of staying healthier and living longer increase.”]

Phyto what?! Phytochemicals (also called phytonutrients) are natural chemical compounds in plants. Fruits, roots, leaves, vegetables, grains, beans, seeds, nuts are loaded with phytochemicals. These micronutrients are non-vitamin, non-mineral components that support the defensive and self-repairing abilities of the human body. It’s like creating an energy shield for our body. Eating a wide diversity of plant foods – including herbs and spices – significantly increases the phytochemicals we give our body.

Adding multiple plant foods into every meal is not only nutritious, but also delicious. Choosing healthy food does not mean sacrificing flavor or pleasure.

Benefits: 

Increasing research prove phytonutrients perform multiple function such as:

  • enhance our body’s anti-inflammatory abilities
  • prevent mutations at the cellular level
  • can prevent the proliferation of cancer cells

In other words, they boost our immune system and protect us from disease.

[su_expanding_quote_book alignment=”left” source_author=”Joel Fuhrman MD” source_title=”Eat to Live.” full_quote=”Substances newly discovered in broccoli and cabbage sprouts sweep toxins out of cells. Substances found in nuts and beans prevent damage to our cell’s DNA. Other compounds in beets, peppers and tomatoes, fight cancerous changes in cells. Oranges and apples protect our blood vessels from damage that could lead to heart disease. Nature’s chemoprotective army is alert and ready to remove our enemies and shield us form harm. Hardly a day goes by when a new study proclaims the health-giving properties of fruits, vegetables and beans.” short_quote=”Hardly a day goes by when a new study proclaims the health-giving properties of fruits, vegetables and beans.”]

Phytonutrients are provided by real food. It is the synergy that matters  – the interaction of phytochemicals with each other, and with other components (vitamins, minerals and fiber) that matters.

The most nutrient-dense, health-promoting foods are

  • Green vegetables (kale, spinach, collard and mustard greens are highest in overall nutrient density (most micronutrients per calorie.)
  • Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts
  • Beans (including lentil)
  • Onions and garlic
  • Mushrooms
  • Berries and pomegranate
  • Seeds (sunflower, pumpkin, sesame, flaxseed) and nuts
[su_expanding_quote_book alignment=”full” source_author=”Joel Fuhrman MD” source_title=”Super Immunity: The Essential Guide for Boosting Your Body’s Defenses to Live Longer, Stronger and Disease Free” full_quote=”The concentration of phytochemicals is often highlighted by vibrant colors of black, blue, red, green and orange. The different types of phytochemicals have unique health benefits which is why a broad variety (of plant foods) is the most beneficial…The function and production of immune cells are supported by a wide exposure to various phytochemicals. In contrast, the lack of a wide variety of plant-derived phytochemicals in their natural form is responsible for the development of most preventable diseases, including cancer.” short_quote=”The different types of phytochemicals have unique health benefits which is why a broad variety (of plant foods) is the most beneficial”]

The more variety + the more quantity of plant foods we consume = the better we improve our immune system, which protects us from disease. So bring on the phytonutrients and boost your health.

What To Do

  • Instead of processed breakfast cereals, make a habit of homemade granola or overnight oats like Crunchy Granola from Kath Eats Real Food, Cranberry Maple Granola from The Gracious Pantry.  Layer it with season or dried fruits and whole-milk Greek yogurt or plant-milk and a drizzle of coconut milk. Sprinkle with an extra sprinkle of cinnamon, nutmeg, allspice or other spice
  • Instead of white bread/bagel/mufin, enjoy whole-grain, plant-rich breakfast breads like Carrot Apple Muffins,  Sweet Potato Pancakes or Pumpkin Waffles
  • Sprinkle 1 – 3 tablespoons of sesame, sunflower seeds, pumpkins seeds, nuts or ground flaxseed to your smoothie, overnight oats, granola at breakfast. Add them to your breakfast breads, pancakes and waffles
  • Add nuts and seeds to your salads and grains
  • Try to incorporate onions and greens into at least one meal a day

For Further Health Empowerment:

Learn about GBOMBS

Nutrition Facts: Phytochemicals, The Nutrition Facts Missing from the Label

Chris Kresser: Phytochemicals and Health: A Deep Dive into Food-Based Plant Compounds and How They Impact Your Health

Spinach Pomegranate Green and Red Salad

Mini-chef asked what salad I was making. I answered “green and red – spinach, red cabbage and pomegranate.  Lots of color, lots of vitamins.” She has a keen interest not just in helping cook, but in the ingredients that go into our food.
Once the salad came together she said, “ you know mama, it’s green and purple.”

Red or purple, the colors make this not only pretty, but powerful: every one of these ingredients are superfoods loaded with phytochemicals (natural plant chemicals, antioxidants and minerals that boosting our immune system and ward off disease. Even healthy factors aside, the flavors and texture are a feast to the palate.

This salad would be a wonderful addition to a Christmas dinner or other holiday menu.

Variations:

  • Baby kale or arugula instead of baby spinach.
  • 1/4 cup dried cranberries instead of pomegranate
  • 2 tablespoons finely chopped red onion instead of green onion
  • Sunflower seeds, pine nuts, pistachio or chopped pecan instead of pumpkin seeds
  • Add 1/4 – 1/2 cup of shredded red cabbage (I use a mandolin) or 1/4 cup of grated beet

Meet the Grains

Move over rice and wheat! Whole-grains from around the world are more available than ever before, an easy way to increase plant foods in our day to day given the diversity and excellent health benefits. Many grains (quinoa, whole-wheat couscous, bulgur) can be cooked in less than half an hour, making homemade dinner possible even in a busy lifestyle.

It’s important to highlight that the health benefits are in WHOLE grains. Refined grains (white rice, white flour etc) have been processed to remove the germ or bran – or both). This significantly decreases the vitamins, minerals, antioxidants and phytonutrients that are critical for optimal health.

[su_expanding_quote_book alignment=”right” source_author=”Margaret Wittenberg” source_title=”The Essential Food Guide” full_quote=”What is a whole grain? A whole grain contains all of the components that are naturally present in the seed of a cereal grass plant, and thus contains all its nutrients. Grains are designed to support the growth of the seed when it sprouts, making them a rich source of nutrition for us too.

There are three major components of a whole grain:

  • Bran: the outer covering contains the highest concentration of fiber and is also rich in B vitamins, trace minerals and potent antioxidants, including lignans. Its role is to protect the contents of the seed prior to germination
  • Germ: the life force of the grain, the part of the seed that sprouts to form a new plant. It contains vitamin E, trace minerals, B vitamins, minerals and protein
  • Endosperm: contains starchy carbohydrates, protein and small amounts of vitamins and minerals stored as fuel to nourish the sprouted grain during its early growth

” short_quote=”A whole grain contains all of the components that are naturally present in the seed of a cereal grass plant, and thus contains all its nutrients”]

Whole grains and health

  • Whole grains have a combination of fiber, vitamins, minerals and health-promoting phytonutrients shown to help reduce cholesterol, improve intestinal health, stabilize blood sugar levels an decrease the incidence of heart disease and diabetes
  • Whole grains processed to preserve most or all major components (bran, germ and endosperm) in their intact form are the most nourishing option. These include grains that are cracked, rolled, and ground

How to get more grains into our daily diet?  Have them for breakfast instead of processed cereals. Whole grains provide sustained energy throughout the morning.

  • Hot oatmeal, buckwheat and rice cereals for breakfast in cold weather.
  • Overnight oats, and granola topped with fresh seasonal fruits and sprinkled with nuts
  • Baked oatmeal, whole-grain muffins and breakfast breads for make-ahead breakfasts
  • Granola bars, baked oatmeal bites, overnight oats in a mason jar or breakfast cookies for breakfast-to-go

For dinner or lunch top cooked grains with roasted (or sauteed) vegetables or mix with beans and pesto, make pilafs and risottos, put grains in soups or salads tossed with greens and beans.

My pantry staples are oats, brown rice (brown rice is good source of fiber, vitamin and trace minerals. White rice loses the bran and germ –and most of its nutrition) and quinoa. Then I vary my menu plan and shopping list with barley, or buckwheat, or bulgur, or whole-wheat couscous.

The grains I use most:

  • Barley: has a from of soluble fiber (beta-glucans) that mixes with liquid in the digestive tract and binds fatty substances to remove them from the body, helping reduce cholesterol. Soluble fiber also helps slow the release of sugars into the bloodstream, providing steady, sustained fuel for the body
  • Buckwheat: Not wheat nor even a grain, this is a plant seed that’s almost a complete protein because it contains all essential amino acids. It contains fair amounts of calcium, iron and B vitamins. It makes a great granola and overnight cereal; I also use it in soups and pilafs mixed with other grains
  • Bulgur is made by cracking wheat berries that were first parboiled and dried. Use for pilafs mixed with other grains and for tabbouleh. It’s great for when I’m in a hurry for dinner or breakfast (mix it with fresh juice, topped with nuts, or with pureed fruits)
  • Couscous is actually a pasta of durum wheat flour sprinkled with flour and rolled into small pellets. It can be prepared in a matter of minutes. It’s tasty cooked with fruit juice, aromatic spiced (cinnamon, cardamom etc), mixed with dried fruits (apricots, date, raisins) and nuts and pressed like polenta for breakfast to go. Or tossed in a salad with greens
  • Oats: Because the bran and germ are intact, all forms of oats are considered whole grain, and have extensive nutritional benefits including soluble fiber (beta-glucan) that helps lower cholesterol, and stabilizes blood sugar. Oats contain an essential fatty acid (linoleic acid)) that helps regulate vital body functions including supporting a nervous system and healthy skin.
  • Quinoa, my absolute favorite, is actually a seed and a complete protein, containing all essential amino acids. It’s also a good source of iron, magnesium, calcium, vitamins A and E. Who says it’s only for dinner? Mix last night’s leftover quinoa with applesauce and chopped walnuts for a satisfying breakfast!

Other grains to try are farro (is an ancient type of wheat with a chewy texture rich in fiber, magnesium and vitamins),  millet (a good source of iron, rich in lysine making it higher-quality protein than most grains) and wheat berries (the whole complete wheat grain).

New to whole grains? Check out:

100 Days of Real Food:Understanding Grains

100 Days of Real Food: 6 Ways to Ease the Switch to Whole Grains

The Whole Grains Council: Identifying Whole Grain Products

 

Cancer Fighting Foods

Cancer-Fighting Foods

Many of us have been – or will be – affected by cancer. The statistics are sobering. Nearly half the men and about a third of all women in the United States will develop cancer during their lifetimes. Every year 10 million people in the world develop cancer; and seven million deaths are caused by the disease. This is 12 percent of all reported deaths on Earth.

The good news is that there is something we can do about it. Individual lifestyle choices play a major role in the risk of developing cancer. The role of diet and cancer has been researched since the 1940s. In Western countries, over 30% of all cancers have been estimated to be directly or indirectly linked to dietary factors. Cancers particularly sensitive to dietary factors include breast, colon, prostate bladder, and lung cancers.

[su_expanding_quote_without_link alignment=”right” source=”Foods to Fight Cancer: Essential Foods to Help Prevent Cancer, by Richard Beliveau PhD and Denis Gingras Phd.” full_quote=”Recent studies establish a close relationship between the lack of fruits and vegetables in the diet and an increase in the rate of certain cancers. A significant intake of fruits and vegetables leads to marked decrease in the risk of developing cancer. In general, individuals consuming the fewest vegetables have about twice the chance of developing certain cancers than people who consume greater quantities of these foods. Radically modifying our diet must be the goal of any preventive strategy to reduce the number of cancers. A diet based on regular intake of the right foods is indispensable to fighting cancer. Enjoying a diverse, balanced diet, rich in fruits and vegetables is a simple and effective way of significantly reducing the risk to developing cancer.” short_quote=”Recent studies establish a close relationship between the lack of fruits and vegetables in the diet and an increase in the rate of certain cancers.”]

Recent scientific advancement in anti-cancer research has identified specific foods that offer powerful protection against cancer. These foods are essential for prevention of cancer and also increased odds of survival after diagnosis. In particular cruciferous vegetables (kale, spinach, cabbage, collards, broccoli, cauliflower, Brussels sprouts) seem to contain the most potent anti-cancer substances of all types of vegetable providing mechanisms that may protect against cancer including:

  • inhibition of angiogenesis (blood vessel formation important for tumor growth)
  • detoxification or removal of carcinogens (like heterocyclic amines)
  • inhibition of cancer cell growth
  • promotion of cancer cell death
  • prevention of DNA damage by carcinogens.

Other potent cancer fighting foods include onions, beans, berries, seeds and nuts. Beans in general are beneficial for protecting against reproductive cancers such as breast and prostate cancer.

[su_expanding_quote_web alignment=”right” source_site=”Dr. Fuhrman” source_url=”Source URL” full_quote=”Cruciferous vegetables including kale, cabbage, collards, broccoli, and several others contain the most potent anti-cancer substances of all types of vegetables. Human studies show a huge protective effect; people who were regular consumers of these foods had approximately 60 percent less cancer. For example, in one prospective study, one or more servings per week of cabbage reduced the risk of pancreatic cancer by 38%.30 This was only one serving a week, which demonstrates that dramatic protection is available and real when a diet is ideally designed. The regular consumption of mushrooms has been demonstrated to decrease risk of breast cancer by over 60 percent.31 Onions, berries, seeds and beans also have dramatic beneficial effects.32 Beans in general, not just soy, are beneficial for protecting against reproductive cancers such as breast and prostate cancer.33” short_quote=”Human studies show a huge protective effect; people who were regular consumers of these foods had approximately 60 percent less cancer. “][/su_expanding_quote_web]

Based on all my reading, I choose to eat a plant-rich daily diet:

  • minimizing meat and dairy
  • increasing consumption of greens (kale, spinach, Romaine, collard greens) and cruciferous ( broccoli, cauliflower, cabbage, Brussels Sprouts), onions, beans, berries, seeds and nuts
  • eating a wide range of colorful fruits and other vegetables (sweet potatoes and pumpkins, tomatoes, carrots, bell peppers and citrus
  • enjoying whole grains in breakfast or dinner
  • drinking less coffee and more green tea
  • keeping foods made with white sugar and white flour for special treats and not every day

For further health empowerment:

Eat for Health – The Anti-Cancer Diet

Reduce Your Risk of Cancer by Making Better Food Choices

Diet and Physical Activity: What is the Cancer Connection

 

Delicious Cancer Fighting Recipes

African Coconut Soup with Chickpeas

Spicy Kale and Garbanzo Stew

Kale Salad with Brussels Sprouts, Apple and Walnuts

Spinach, Grated Broccoli and Grape Salad

 

 

 

 

 

 

 

Kale Salad with Apricots and Nuts

The contrast of kale with the sweetness of apricots and crunch of the nuts makes this a memorable salad. No apricots or pine nuts? No problem! Use raisins, cranberries or dates instead and any other chopped nut (almond, walnut or sunflower/pumpkin seeds. You can also use spinach instead of kale.

Toss in some leftover cooked chicken and brown rice or quinoa and this can become a satisfying lunch or simple dinner.

Recipes

Spinach Pomegranate Green and Red Salad

Mini-chef asked what salad I was making. I answered “green and red – spinach, red cabbage and pomegranate.  Lots of color, lots of vitamins.” She has a keen interest not just in helping cook, but in the ingredients that go into our food.
Once the salad came together she said, “ you know mama, it’s green and purple.”

Red or purple, the colors make this not only pretty, but powerful: every one of these ingredients are superfoods loaded with phytochemicals (natural plant chemicals, antioxidants and minerals that boosting our immune system and ward off disease. Even healthy factors aside, the flavors and texture are a feast to the palate.

This salad would be a wonderful addition to a Christmas dinner or other holiday menu.

Variations:

  • Baby kale or arugula instead of baby spinach.
  • 1/4 cup dried cranberries instead of pomegranate
  • 2 tablespoons finely chopped red onion instead of green onion
  • Sunflower seeds, pine nuts, pistachio or chopped pecan instead of pumpkin seeds
  • Add 1/4 – 1/2 cup of shredded red cabbage (I use a mandolin) or 1/4 cup of grated beet

Kale Salad with Apricots and Nuts

The contrast of kale with the sweetness of apricots and crunch of the nuts makes this a memorable salad. No apricots or pine nuts? No problem! Use raisins, cranberries or dates instead and any other chopped nut (almond, walnut or sunflower/pumpkin seeds. You can also use spinach instead of kale.

Toss in some leftover cooked chicken and brown rice or quinoa and this can become a satisfying lunch or simple dinner.