What does it mean to "detox" the body?

What on earth is detoxing the body and why is it important?  The word DETOX does not sound great to most people and sounds very complicated but it is far from the truth.  Detox should be the way we eat and what our body intakes.  Let me explain why it's important and a few ways to try. 

Toxic agents are everywhere in our world. The food we eat, the air we breathe, the household cleaners we spray, the electronics we use on a daily basis… However, toxic free radicals are formed in the body too. Stress hormones, emotional disturbances, anxiety and negative emotions all create free radicals as well. Living without toxic buildup is virtually impossible, which is why our body has built in mechanisms to deal with toxic overload. Crying, sweating, urination and defecation are all natural protocols employed by the body to rid itself of toxins.

Because toxins are part of our daily life, both inside and out, it may seem that they are a natural part of living and that additional measures to deal with them are unnecessary. This, in part, is true. Free radical exposure is part of life, however, with the overabundance of chemicals and pesticides in our foods and environment, and the increasing levels of stress in our society, our body is overwhelmed with toxic buildup and needs additional help in expelling unnecessary waste material.

Despite overwhelming advancements in medical care our society is sicker than ever. We may be living longer, but we’re riddled with illness and disease. Nearly all sickness in industrialized countries is due to toxic build up in the body. Often times toxins bind to sex hormones or thyroid hormones which slows metabolism, causing weight gain. Additionally, toxins are stored in fat cells, also contributing to excess weight. Cardiovascular disease, cancer, polycystic ovarian syndrome, infertility, gastroesophageal reflux disease, fatty liver, gallstones, osteoarthritis, stroke, lower back pain, headaches, carpal tunnel syndrome, dementia, sleep apnea, asthma and depression are just some of the illnesses associated with obesity.

Because toxins affect both the structure and function of cells, they cause a myriad of health problems in their own right. Chronic fatigue, fibromyalgia, autoimmune disorders like multiple sclerosis and lupus, migraines, premature aging, digestive problems like constipation, diarrhea or bloating, skin conditions, aches and pains, PMS and food allergies or intolerances are all the result of toxic buildup in the body.
Detoxification is so important because it can literally reverse the symptoms of illness and change your life. There are many different types of detoxification protocols and it is important to find one that works well for you. The liver, small intestine, kidneys, and colon are the major organs involved in the body’s detoxification system. However, when employing any type of cleanse (like a juice cleanse, liver and gallbladder cleanse, elimination diet, heavy metal cleanse, etc.) it is important to first cleanse the kidneys and colon, as these two eliminative organs are responsible for carrying toxic waste out of the body. If they aren’t cleared of blockages, you can end up with even more toxic buildup, as the toxins that are being expelled have nowhere to go. 

NOW HOW TO DO A DETOX....
There are many techniques you can follow and supplements you can take to detox your body. One in particular is to eat detoxifying foods.

Here is a list of detox foodsthat are a great addition to everybody’s diet.

1. Fruits

Fruits are high in liquid-content, helping the body wash out toxins. They are also very easy to digest and are high in antioxidants, nutrients, fiber and important vitamins.

2. Green Foods

Fill your refrigerator with blue green algae, barley, wheatgrass, kale, spinach, spirulina, alfalfa, chard, arugula or other organic leafy greens. These plants will help give a chlorophyll-boost to your digestive tract.
Chlorophyll rids the body of harmful environmental toxins from smog, heavy metals, herbicides, cleaning products and pesticides. They also aid the liver in detoxification.

3. Lemons, Oranges, and Limes

Citrus fruit aids the body in flushing out toxins and jump starts the digestive tract with enzymatic processes. Lemon juice aids the liver in its cleansing processes. To increase detoxification, start each morning with a warm glass of lemon water.
Remember, vitamin C is one of the best detox vitamins around, as it transforms toxins into digestible material. Eat vitamin c foods often to help get more of these benefits.

4. Garlic

This pungent little bulb is one of the best detoxing foods out there. It helps stimulate the liver into producing detoxification enzymes that help filter toxic residues from the digestive system. I recommend adding sliced or cooked garlic to a suitable dish, as this will help aid any detox diet.

5. Broccoli Sprouts

Extremely high in antioxidants, the ability for broccoli sprouts to stimulate the detoxification enzymes in the digestive tract is unparalleled. The sprouts are actually more effective than the fully-grown vegetable.

6. Green Tea

Packed full of antioxidants, green tea washes toxins from the system via its liquid content, but also contains a special type of antioxidant called catechins, which are known to increase liver function.

7. Mung Beans

The mighty mung bean has been used by Ayurvedic doctors for thousands of years. It is incredibly easy to digest, and absorbs toxic residue on the sides of the intestinal walls.

8. Raw Vegetables

Best for juicing or eaten raw: Onions, carrots, artichokes, asparagus, broccoli, cabbage, kale, brussel sprouts, cauliflower, garlic, beet, turmeric, and oregano. The combination of these foods will help your liver purge toxins during the cleansing process. These are high in naturally occurring sulphur and glutathione. Sulphur helps the liver detoxify harmful chemicals.

9. Seeds and Nuts

Incorporate more of the easily digestible seeds and nuts into your diet. Flax seed, pumpkin seeds, almonds, walnuts, hemp seeds, sesame seeds, chia seeds, Siberian cedar nuts and sunflower seeds are all excellent options. While detoxing, avoid nut butters.

10. Omega-3 Oils

Use hemp, avocado, olive oils or flax seed oil while detoxing. This will help lubricate the intestinal walls, allowing the toxins to be absorbed by the oil, and eliminated by the body.

Which Whey Protein is the best or does it make a difference what type to buy?

I am NOT a protein shake expert but recently I have started researching more about which protein is the best.  I found a great article by Ivan Nikolov who is a nutrition and fitness expert and focuses on all natural medicine.  This is what he has to say about protein and it really opened my eyes to what type of protein to look for in a shake.

  It all starts here...

Whey is a byproduct of cheese making. It is the liquid part that is separated from the curd. In its raw form, other than protein, whey contains fat, cholesterol, lactose. Before it reaches our shaker bottles, the fat and lactose (milk sugar) in whey have to be filtered out. More about this in a little while.

Raw whey is rich in protein substances, called native micro fractions. These include alpha lactalbumin, beta-lactoglobulin, glycomacropeptide, immunoglobulins, serum albumin, lactoferrin, lactoperoxidase.

When due to the type of processing used, some of these native micro fractions are destroyed or lost, we say that the whey protein is denatured.

Why are these native micro peptides important?

Some of these proteins are sources of essential amino acids, as well as large amounts of branched-chain amino acids - BCAA's (BCAA's are the only amino acids that don't undergo conversion in the liver, and are immediately available to your muscle cells).

Others have different functions in the body, such as immune system support and modulation, anti-oxidative and cell protecting properties, antibacterial, anti microbial functions, and more.

Let's look more closely at a few of them.

Alpha lactalbumin, also known as alpha-protein for example is the most abundant protein in mother's milk.

Serum albumin is a precursor to glutathione - a major antioxidant and detoxifying agent.

Immunoglobulins, also called antibodies, have the function of finding and destroying viruses and bacteria, which makes them primary immune system supporting factors.

Now you can clearly see why it's important for whey protein to retain its protein micro fractions during the manufacturing process.
What are the different types of whey proteins, available on the market?
Whey proteins can be divided in three major categories:
* concentrates (WPC)
* hydrolizates
* isolates (WPI)
Further, isolates can be sub-divided into ion-exchange isolates and low temperature micro filtered (ultra filtered) isolates.
Whey concentrate (WPC)
Whey concentrate is the lowest grade whey protein. Its actual protein content can range between 35 and 85%. The most common whey concentrate, used in sports nutrition formulations is WPC 80%.
Whey concentrate contains high lactose and fat levels. It also has high cholesterol content. Most commonly WPC is derived using high temperatures, which denature it (destroy its native micro fractions).
The high temperatures, used in the process, also oxidize large part of the present cholesterol. Oxidized cholesterol is the type of cholesterol that can cause hardening of arteries and cardio-vascular problems.
Many of the sports nutrition protein blends are mainly comprised of cheap, denatured whey protein concentrate of low biological value.
Hydrolyzed whey
Hydrolyzed whey is a protein, which has been partially pre-digested. The longer protein structures in it are broken down to shorter ones. The main property of this type of whey is its low allergenicity.
There are two things you should know about hydrolyzed whey.
First, when whey protein is treated enzymatically, its native proteins are partially or fully lost. In other words hydrolyzed whey can be denatured to a large degree, depending on the extend of pre-digestion.
Second, during pre-digestion, its long chain protein structures are broken down and are brought to forms that are very close to the actual amino acids the body can use for repair and tissue building.
There are a couple of amino acids that are naturally present in very large quantities in whey. These are glutamic acid and aspartic acid.
Glutamic acid, or glutamate is a neurotransmitter. It is know as excitotoxin and it serves to enhance one of the five main tastes - umami (savory). Glutamate in large quantities overstimulates certain parts of the brain, which can lead to brain damage.
By the way, I'm sure you've heard of MSG - a common taste enhancer and food additive. Well MSG stands for mono-sodium glutamate, a salt of the amino acid glutamate. Now you know when you see MSG or glutamate what the possible consequences could be.
You may think now "Since glutamic acid is the amino acid, which is present in high quantities in whey, what makes hydrolyzed whey worse than concentrate or isolate?"
Well, it's one thing when the body itself has to break down the protein into amino acids - it metabolizes as much of the protein it needs. But, it's a different thing when you ingest pre-digested protein and this way you force the body to uptake all of the proteins in a form already available for use.
Whey isolate (WPI) - ion-exchange, microfiltration
Ion-exchange whey isolate
This protein has a high protein content - 90% and more. It has very low (or none at all) amounts of lactose, fat and cholesterol. It sounds good on first reading, but it actually isn't. Let's see why.
The process of deriving ion-exchange whey includes separating the protein from the rest of the substances in raw whey using electrical charge. This is done using hydrochloric acid and sodium hydroxide.
The process involves great changes in the pH levels, which destroy most of the important native to whey protein fractions like alpha lactalbumin, glycomacropeptides, immunoglobulins, and lactoferrin.
Beta-lactoglobulin globulin, which is know to cause allergies, can sustain the pH changes, and can become the most predominant native protein structure in ion-exchange whey.
Microfiltered whey isolate
Microfiltered whey isolate is the most undenatured form of whey. Its native protein structures are kept intact to a large degree. It has 90% and higher protein content. It is virtually lactose, fat and cholesterol free.
During the process of microfiltration the undesired particles in whey (fat, lactose) are separated from the protein using ceramic microfilters in a low temperature environment.
After filtration the whey protein is spray-dried again using low temperatures.
Micro- (and ultra-) filtered whey isolate is the protein with the highest biological value of all proteins. Its characteristics are:

• * It stimulates the production of glutathione
• * It strengthens the immune system
• * It has antioxidant and anti-cancer properties
• * It promotes muscle growth

Currently the only patented method for low temperature microfiltration is the Cross-Flow Microfiltration process, developed by Glanbia.
To recap
Whey protein concentrate (WPC):

• * Is the cheapest whey protein
• * Is denatured - the beneficial protein structures are destroyed
• * Contains higher amounts of cholesterol, oxidized to a large degree

Hydrolyzed whey protein:

• * Has hypoallergenic properties
• * Is partially predigested - the degrees of predigestion vary
• * Its amino acids are more readily available, one of them is known to have excitotoxic properties (glutamate)
• * May play a role in excitotoxin-induced brain damage

Ion-exchange whey protein isolate:

• * Has low if any amounts of lactose, fats and cholesterol
• * Many of the native whey protein structures are destroyed
• * It is denatured to a large degree
• * Beta-lactoglobulin globulin is present in higher quantities, which may lead to allergies

Microfiltered whey protein isolate:

• * Has low if any amounts of lactose, fats and cholesterol
• * Retains its native proteins intact
• * Is twice as expensive as WPC and ion-exchange protein
• * Promotes muscle repair and growth
• * Strengthens the immune function
• * Has detoxifying and antioxidant properties

So, the big question is what you should look for when buying whey protein. Here is what I suggest:
1. Check the cholesterol content on the nutrition facts label. If it's more than 15mg per scoop that's a major sign that the main protein in the blend is WPC. If the budget isn't very limited don't buy.
2. Check the fat content on the label. Anything other than zero should tell you - WPC is the main ingredient. Don't buy.
3. Look at the ingredients list. If the first thing you see is anything else but cross-flow micro- (ultra-) filtered whey isolate - don't buy.
4. If you find the price relatively cheap for the quantity in the bottle - don't buy. It's most likely WPC

Zucchini lasagna (noodleless and oh so good)

 So here is a recipe that will change your life!  It is really so good and even the guys liked it and also my wonderful co-workers like it!  It is completely noodle free and uses zucchini strips for the noodles.  Plus, it looks great and is so healthy! 

We had our second crop of fresh tomatoes from our little garden so these are the tomatoes that I used.


Here are some fresh zucchinis, tomatoes and an onion from the farmer's market!

Now cut the zucchini very thin.


Saute the mushrooms, herbs and tomatoes


Now you are ready to start the layers.  In a 9x13 pan, first place 1/2 cup tomatoe sauce on the bottom and then layer with zucchini and a layer of the sauce.

Then the cheese mixture and topped with spinach.

Layer again and finish with shreaded mozzarella cheese.  Bake at 350 degrees for 45 minutes.  YUMMO! 

Here is the more detailed recipe.
Zucchini Lasagna (no noodles)

2-3 large zucchini, sliced into 1/4" strips, par-boiled for 3 min., let drain on paper towels

1 onion, diced

1 clove garlic, minced

2 Tbl parsley

1 Tbl fresh basil

1/2 Tbl oregano

salt/pepper to taste

1 T. olive oil

8 oz. mushrooms, sliced

2 chopped tomatoes ( can omit if used canned sauce)

1 lb ground lean turkey

2 c. spaghetti sauce (see sauce recipe at bottom or use jarred sauce)

2 eggs

1 1/2 c. cottage cheese

1/2 c. shredded mozzarella cheese

additional 1 c. shredded mozzarella cheese

1/4 c. Parmesan cheese

2 large handfuls spinach

In saucepan add olive oil, ground turkey, mushrooms and onion and saute until done.    season with pepper and garlic.  Add sauce to pan and saute for 10 minutes.

In small bowl, mix eggs, cottage cheese 1/2 cup mozzarella cheese and parsley, basil, oregano.

In 9x13 pan, spread 1/4 cup of sauce on bottom and layer zucchini.  Then place layer of meat mixture and then layer cheese mixture.  Place 1 handful spinach on top.  Repeat layer of zucchini, meat, cheese, spinach.  Place one layer of zucchini on top and sprinkle mozzarella cheese on top.     Sprinkle more fresh herbs on top to taste. 

Bake at 350 degrees for 40-45 minutes and let rest 10 minutes before serving. 

This is so good and so versatile.  I have added shrimp before which was AMAZING.  You can use ground chicken or lean ground beef.  You can pretty much add any diced vegetables as well and use any cheese you would want.  ENJOY!

Spaghetti sauce recipe

1 can (28 oz) Organic crushed tomatoes

1 can (15 oz organic tomatoe sauce - low sodium

1 can (6 oz) tomatoe paste

1 tsp each basil, oregano, pepper

1 tablespoon minced garlic

Add all ingredients and saute for 15 minutes. 

Energy filled Eggwhite Muffin

Breakfast Eggwhite Muffin - protein and energy for the day

I have never been one to like eggs until recently.  I love a good ole omelet but sometimes they are so loaded with butter and fat and cholesterol.  Egg whites on the other hand are very nutritious for you.  Just 1 muffin has more than 5gram protein and low calorie and loaded with energy packed veggies for the day.  The egg white is the clear white part of the egg that surrounds the yolk and protects it. Egg whites consist mainly of water, proteins, minerals, vitamins, fats and glucose. They have very small amounts of fat and cholesterol, but are rich in selenium and vitamins such as Vitamin D, Vitamin B6 and Vitamin B12. The protein Ovalbumin present in egg whites is important for the metabolism of enzymes in the body. Egg whites also contain minerals such as zinc, iron, copper, calcium and potassium. These minerals help in the development of teeth, bones and fingernails.

I usually buy my eggs from the farmer's market or a good friend, Victoria, has a friend who has organic eggs which I ADORE. 

So here is the recipe.  I took them to work  and they were a hit (or else they were just being nice.)

12 eggs white

1/4 cup skim milk

1 chopped bell pepper

1 chopped tomatoes

1 cup spinach

1/2 cup feta cheese (low fat)

salt, pepper, garlic and basil (from the garden)

****I have added different protein before such as shrimp, lean turkey sausage, or turkey bacon.  You can also have fun with the veggies and add whatever you would like***

Mix all ingredients and place in muffin tins at 350 degrees for about 45 minutes.  Allow and cool and enjoy!

Don't mind my old muffin tin that is WELL used and still is fantastic!

Stuffed Bell Peppers with couscous

I love bell peppers and have loved stuffed bell peppers.  I have my garden in the backyard growing and here are some pictures of the bell peppers from last year as they have not grown just yet. 

 

 Bell peppers are quite low in calories, with as few as 24 calories per medium green bell pepper and as many as 50 in a large yellow bell pepper. Unless you plan to eat bell peppers like candy, calorie count should not be an issue. What is also good about bell pepper nutrition facts is that there’s virtually no fat, no sodium or cholesterol.
Bell peppers are considered a fat burning food because with 10% fiber, your body will have to work harder to digest it. Although bell peppers do not contain a significant quantity of protein, that shouldn’t persuade you against taking advantage of the health benefits of bell peppers.

Red bell peppers have 10 times more Vitamin A than green or yellow.

Bell Peppers also help with increasing your energy as it has capsicum.  Capsicum is also good in B-complex group of vitamins such as niacin, pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1).

Stuffed Bell Peppers
4 Bell Peppers, (cut the tops off and wash the seeds out of the insides)
1 pound lean ground turkey or diced chicken
1 small onion, diced
1 14.5 oz. can diced tomatoes
3/4 cup water
1 cup couscous (you can use brown rice)
1 teaspoons Worcestershire sauce
1/2 teaspoon pepper
1/2 teaspoon garlic
1/2 teaspoon chili powder
1/2 teaspoon paprika
1/2 cup feta cheese

Filling:
Brown the ground beef. Add in the onion and saute until transparent. Mix in the remaining ingredients and bring to a boil. Turn the heat down and cover and simmer until the rice is tender, approximately 30-40 minutes.
Stuff the peppers with the cooked filling. Stand upright in a 9X9 baking pan. Add about 1 inch of water in the bottom of the pan. Cover with tin foil and bake at 350 degrees for 20-25 minutes.   sprinkle with feta cheese after the peppers have cooked through.

Enjoy!  You can add almost anything to the mixture including black beans, celery and rotel for more taste.

Foods to boost metabolism!!!

We all want to be healthy and have more energy but some very simple steps can lead us to be more energetic and some very simple things we do on a day to day basis can be making us tired.   In the simplest terms, metabolic rate is the rate at which your body burns calories. Very few people have a fast metabolism.   The bottom line is that increasing your metabolism will enable you to level your diet and weight.

WHAT IS METABOLISM?

When I learned about metabolism in school, I always heard of the Krebs Cycle.  I can remember learning it for a test but now I cannot remember much more than how sugar and carbs are formed.  Kreb's cycle looks like this so take notes! 

Ok, got that?!!!  Just kidding and let me summarize it to you.

Metabolism is affected by your body composition. By body composition, I mean the amount of muscle you have versus the amount of fat. Muscle uses more calories to maintain itself than fat. People who are more muscular (and have a lower percentage of body fat) are said to have a higher metabolism than others that are less muscular. For example, let's say you have two people who are the exact same height and weight. One exercises on a regular basis with weights, in addition to aerobic exercise, and has a low percentage of body fat. The other never exercises and has a higher percentage of body fat. The first person who exercises will have a higher metabolism than the second person. What this basically means is that person #1's body will use more calories to sustain itself than person #2.

So what can increase your metabolism....

1. Water Water Water!   I cannot stress how important water is to our body.   Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. So drink up! Make sure that you are starting your day with a big big glass of water and drink throughout the day not just all at one time.  Make sure to get at least 64 oz of water

2. Green Tea! Studies show that green tea extracts boost metabolism and may aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease. It’s also a trendy drink among weight-conscious celebrities.

3. Hot Peppers! Eating hot peppers can speed up and boost metabolism and cool your cravings, researchers at Laval University in Canada found. Here’s why: Capsaicin (a chemical found in jalapeno and cayenne peppers) temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories.

4.  Protein - make sure to get a little protein with every meal.  Enzymes that are found in proteins are the catalysts of metabolism. Proteins are important in promoting repair, growth and maintenance of cells throughout the body, and they provide the amino acids human bodies cannot make naturally. All but a small percentage of the protein you take in is digested. Excess protein that is not used in cell repair or converted into amino acids is converted into sugars or fatty acids and can be burned as fuel.
Good proteins are lean turkey, fish and beans and legumes.

5. East enough!   Make sure to eat small meals daily.  When you eat less than you need for basic biological function (about 1,200 calories for most women), your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy, says Dan Benardot. "Eat just enough so you're not hungry--a 150-calorie snack midmorning and midafternoon between three meals (about 430 calories each) will keep your metabolism humming."

Eat small, frequent meals. People generally eat less overall when they eat small yet frequently. Consider eating fruits , oats or anything with a "high volume to calorie content" , eating healthy snacks will also increase metabolism.  A common myth is that fasting or restricting your consumption of food will send your body into starvation mode. While there is little or no evidence that supports this it is true that malnutrition is never the solution to losing weight and may pose a serious risk to your health and have adverse effects in the long run.

Ginger - full of freshness *Plus lettuce wrap recipe

I love going to PF Changs and ordering their lettuce wraps but I know they are loaded with salt and oil.  so I decided to try my own little version of lettuce wraps with fresh ginger.  Ginger is a great anti-inflammatory food that can be used in so many different recipes.  I have a ginger root in my freezer that I get out and grade when I want fresh ginger.  I LOVE the taste that ginger gives to food - especially fresh ginger. 

Health benefits - Ginger is a good source of potassium, magnesium, copper, manganese and vitamin B6. Ginger has been known for years to helf soothe an upset stomach and is even used for chemotherapy induced nausea.  Ginger contains very potent anti-inflammatory compounds called gingerols. These substances are believed to explain why so many people with osteoarthritis or rheumatoid arthritis experience reductions in their pain levels and improvements in their mobility when they consume ginger regularly.   The University of Minnesota had a study that suggested how ginger compounds may be effective chemopreventive and/or chemotherapeutic agents for colorectal carcinomas and the university are already using gingerols in their treatment protocol. 

Ginger tea can not only be warming on a cold day, but can help promote healthy sweating, which is often helpful during colds and flus. A good sweat may do a lot more than simply assist detoxification. German researchers have recently found that sweat contains a potent germ-fighting agent that may help fight off infections. Investigators have isolated the gene responsible for the compound and the protein it produces, which they have named dermicidin. Dermicidin is manufactured in the body's sweat glands, secreted into the sweat, and transported to the skin's surface where it provides protection against invading microorganisms, including bacteria such as E. coli and Staphylococcus aureus (a common cause of skin infections), and fungi, including Candida albicans.

So start adding ginger into your recipes or even drink ginger tea.  Add grated ginger into bakes apples or cobbler or baked sweet potatoes. 

Here is the recipe for lettuce wraps -  http://cucumbersandcocoa.blogspot.com/2012/04/lettuce-wraps-mock-pf-changs.htmlYummo!

Lettuce wraps - Mock PF Changs

Enjoy this recipe for lettuce wraps!  They are addicting!

Recipe for dipping and pouring sauce

• 4 tablespoons agave nectar
• 1/2 cup hot water
• 3 tablespoons low sodium soy sauce or gluten free tamari
• 2 tablespoons rice wine vinegar
• 2 tablespoons ketchup or canned tomato sauce
• 1 tablespoon freshly squeezed lemon juice
• 1/4 teaspoon dark sesame oil
• 1 tablespoon grated ginger

Recipe for stir-fry sauce

• 2 tablespoons low sodium soy sauce or gluten free tamari
• 1 tablespoon agave nectar
• 1/2 teaspoon rice wine vinegar

Recipe for stir-fried chicken

• 1 teaspoon hot water
• 1 tablespoon nice dijon mustard (use the good stuff, it will make a difference)
• 2 garlic cloves, minced
• 2 tablespoons olive oil
• 2 tablespoons dark sesame oil
• 2 boneless, skinless chicken breasts, cut into half-inch cubes”
• 1 – 8oz can sliced water chestnuts, drained and minced
• 1/2 cup minced mushrooms (minced to the same size as the water chestnuts)
• 1/2 yellow onion, minced
• 3 garlic cloves, minced
• 6 large leaves of iceberg lettuce

Method for Pouring Sauce Recipe

1. In a large bowl, dissolve sugar in 1/2 cup hot water. Blend in soy sauce or tamari, rice wine vinegar, ketchup, lemon juice and dark sesame oil. Mix well and boil for 5 minutes and set aside until ready to serve.

Method for Stir-Fry Sauce Recipe

1. In a small bowl, combine soy sauce or tamari, sugar, and rice vinegar. Mix well and set aside.

Method for Stir-Fried Chicken Recipe

1. In a small bowl, combine 1 teaspoon hot water, dijon mustard and minced garlic and set this aside.
2. In a wok or large frying pan over high heat, combine olive oil and sesame oil. Heat until it shimmers, about one minute. Add chicken chunks and stir fry until entirely cooked through, about five minutes. Remove from the chicken pan and allow to cool, but reserve the oil in the wok or pan, keeping it hot over a low flame.
3. Take the pan or wok that you cooked the chicken in (with the still warming oil) and turn it up to medium-high heat. Add another tablespoon of olive oil to the pan, wait one minute, and then add the garlic, onions, water chestnuts, mushrooms, cooked chicken, and the stir-fry sauce. Cook everything, stirring constantly, until the mushrooms have cooked through and are tender, about four minutes. Remove from pan and place in a serving dish.
4. Add mustard/garlic mixture that you set aside to the pouring sauce, 1/2 a teaspoon at time to taste.
5. Serve the entire lettuce wrap recipe in a nice, big serving tray, complete with stir-fry and iceberg lettuce leaves, and pouring sauce in small bowls. Wrap the stir-fry in lettuce leaves, then top with pouring sauce.

Grocery Shopping list!

Well, I have talked to several people and I promise this diet is NOT hard or confusing.  I wanted to simplify things a little bit for those who are interested and thought I would start at the grocery store.   There is a way to eat right and save money. 

Rule of thumb in the grocery store - CONCENTRATE ON THE PERIPHERY.  Focus on what you can find on the outside aisles of the grocery store.  I know at most stores, on the very outside of the stores is located the produce and fresh foods.  You will actually save money if you start buying fresh vegetables and cook your own meals as compared to buying things in a box.    I would highly caution anything in a box or can because there are so many hidden "things" in them. 

Here are some other rules when beginning the anti-inflammatory diet.

1.  Cut out COMPLETELY white flours - this includes white pastas, breads, packaged meals and rices.  Even more "whole wheat" breads have "enriched whole wheat" in the ingredients which is actually processed flour.  I would recommend cutting out all breads for at least 2 weeks when you are getting started with this diet.  In moderation, begin to add whole wheat pastas and brown rices back into your diet.

2.  Cut out the high sugary foods - cereal, fruit snacks, granola bars, candy bars, fruit juices.  Make sure you keep an eye on the amount of sugar in ingredients.  For the first 3 weeks I started this diet, I cut out all sugar and only had fresh fruit for my sugar.  After the "sugar withdrawals" that lasted 4 or 5 days, I don't even crave sugar much anymore.  THAT my friends is a miracle.

3.  Increase your amount of veggies - stir fry them.....eat them raw.....eat them ona salad.....roast them in the oven. 

4.  Eat your fruits!

5.  Begin to add the different spices I have pointed out that are high in antioxidents and are anti-inflammatory.  To name a few are cinnamon, ginger, parsley, garlic and pepper. 

Cinnamon - mmmm....smell the goodness!

MMMMMmmmmm - Cinnamon.  I can remember mom making cinnamon toast in the mornings before school.  Cinnamon is one of those spices you absolutely have to have in your pantry and add it to anything.  Plus when you are baking something with cinnamon, your entire house smells amazing and guests will think you are the master chef!

Recently I met two of my favorite friends from Nashville in a small little town of Linden, TN.  Our dear friend Cathy had a birthday so we stayed in the famous Commodore Hotel and had a fantastic time.  We ate dinner downstairs in the cafe and even met the mayor who wished Cathy a happy birthday - I know....small town!  The next day we walked around the shops and found a cute organic coffee shop and I bought an entire bag of cinnamon sticks. 

What on earth am I going to use with all those cinnamond sticks? 

So I have sipped on a cup of coffee with a cinnamon stick so now I only have 76 left to use up.  Hmmmm.  So I decided to try to make a fruit tart and "healtify" it (is that a word?)  So here is a Lemon Blueberry Tart recipe

Cinnamon is an anti-inflammatory spice for a few reasons.  First, it helps to decrease platelets from clumping together because it release arachidonic acid to lessen inflammation.  Cinnamon is also an anti-microbial to help stop the growth of bacteria as well as fungi and yeast, most commonly problematic is Candida. 

Seasoning food with cinnamon can lessen the impact of blood sugar spikes.  We know that with high carbs in white flours or white sugars they can cause a spike in blood sugar causing an inflammatory process and can lead to many diseases.  Cinnamon can help regulate the effect of sugars and also slows the rate at which the stomach empties after meals.  Cinnamon is an excellent spice with those who have diabetes.

Cinnamon is an excellent source of iron, dietary fiber and calcium.  The combo of calcium and fiber can help to remove bile, which prevents damage to colon cells - thus helping to prevent colon cancer.  Cinnamon also helps aid in digestion and may prevent bloating.

Lemon Blueberry Tart

It's not summer time and it's a cold February day so I need a little reminder that summer is coming.  Fruit tarts always remind me of summer time.  This recipe is loaded with antioxidants and ingredients that are anti-inflammatory. 

I bought a new ingredient - Agave nectar.  "Ah-GAH-vay" is from the same plant that tequila is made. 

The taste is almost a combination of honey and maple syrup and is about 1.5 times sweeter than sugar so you need much less in recipes.  Agave nectar has a less glycemic index than regular suger.  High glycemic foods such as white flour and white sugars quickly spike in your body and you feel tired after eating high glycemic foods.    The American Diabetic Administration states that agave has an equal amount of carbs as white sugar does but has a reduced glycemic index.   Like all sugar, it should be used in moderation.

Tart crust:
1 1/2 cups brown rice flour
5 tablespoons of coconut oil (I actually used grapeseed oil)
1 tablespoon Cinnamon
2 tablespoons Agave nectar

Mix all ingredients and press into a tart pan.  Bake in preheated oven at 350 degrees for 15 minutes or a little longer until it turns a light brown.  Let cool.

Lemon Tart filling

2 cups fat free plain greek yogurt
3 tablespoons agave nectar - adjust to your taste
1 teaspoon vanilla extract
juice of 1 lemon

When crust is cooled, pour lemon tart filling and spread evenly.  Sprinkle blueberries or any fruit and garnish with lemon slices.  Place in refrigerator for a few hours.  YUM!

Vegan fudge recipe

For the love of chocolate!

The Science behind inflammation - part II - Importance of Cortisol

This posting is to describe the importance of foods high in sugar and white flour can cause inflammation using cortical in our bodies. It’s a little detailed but was VERY insightful for me!

****Be warned - I don't have any pictures so I hope you don't get too bored***

The Science behind inflammation - Part I

There is so much information about inflammation and what it does to our body so I'm going to try to narrow the information down a bit.

Quinoa with kale, zucchini, pepper, tomatoes, feta and so much more!

Ahhhh granola - my life is changed forever!

What on earth are Chia Seeds?

I have a confession......I have always been a little afraid of chia pets.  You know....the fuzzy little terracota pots that grow hair in the shape of Bart Simpson, Elvis or Obama.  I have just learned that chia seeds are actually edible and super nutritious.    They have been deemed the "new SuperFood".  I actually went to Whole Foods today with a friend and the Chia seeds were invading the store - I think they have become so popular from Dr. Oz.

Salmon - Good for your skin, joints, thyroid and brain!

Kale Chips - full of isothiocyanates (how do you say that?)

I think I have found a new love in Kale!  Kale is widely regarded as one of the world's most powerful superfoods. These vegetables are known for their richness in anti-oxidants and sulfur containing phytonutrients.

Tumeric! Oven Roasted Cauliflower and Indian chicken recipe

What can I or cannot eat?

Now before I am "Debbie-Downer" and tell you what you cannot eat, let me tell you what you can eat.  Plus, it's all about balance and moderation.  Here are the list of foods that help fight inflammation or cancer.  (This is a basic list of foods to eat or not to eat but I'll go into more detail on future postings.)

Fats and oils - Oils high in omega 3 fatty acids such as oil oil or walnut oil.  Avocados and nuts are also good sources of fats.

Fruit and Vegetables - Think COLOR!  Choose bright colored vegetables or fruits.  Onions, garlics, peppers, broccoli, cauliflower are just a few vegetables.

Grains - Allowed grains include: amaranth, barley, buckwheat, millet, oatmeal, quinoa, basmati, or brown rice, or rye

Protein sources - Lean fish such as salmon are excellent for omega 3 fatty acids.   Eat a variety of any legumes that you are able to tolerate. Soak for 48-72 hours and cook slowly: split peas, lentils, kidney beans, pinto beans, fermented soy (tempeh or miso), mung beans, garbanzo beans, aduki and azuki beans.

Foods to avoid
Vegetable or canola oil - high in Omega 6 which can aid in fat production.  Avoid all margarine or butter.

Refined flours - aka white flour!  Anything white - white rice...white flour....white bread....white pastries.....donuts.....crossaints.....basically the good ole bread that we all love.  Cereals are a HUGE culprit for refined flours and sugars and should be avoided.

SUGARS!!!!  This is my weakness but excess refined sugars can cause a spike in insulin in your body leading to inflammation.  Excessive sugar intake causes tooth decay and has been linked to increased risks of obesity, inflammation and chronic diseases such as metabolic syndrome and type 2 diabetes.

Trans fat - found in MANY processed foods or cereals.  Even some "diet foods" have trans fat hidden in them.  The most feared ingredient should be PARTIALLY HYDROGENATED OIL.

Red meat / processed meat / sausage - Researchers at the University of California found that red meat contains a molecule that humans don’t naturally produce called Neu5Gc. After ingesting this compound, the body develops anti-Neu5Gc antibodies – an immune response that may trigger chronic inflammatory response. And low-grade simmering inflammation that won’t go away has been linked to cancer and heart disease.

What is the big deal with inflammation anyways?

We all know that inflammation is a natural part of life.  When you cut your finger the natural process of healing is for a scar to form due to inflammatory changes.  Inflammation is a natural part of the healing process and brings important immune factors to the site of injury.  But when inflammation persists or becomes chronic, it can be the root of many diseases.  Stress, lack of exercise, genetic predisposition, and exposure to toxins (like secondhand tobacco smoke) can all contribute to such chronic inflammation, but dietary choices play a big role as well.  The link between arthritis and inflammation is well known. But newer research is confirming a definite connection between chronic inflammation and both physical and neurological diseases including: Diabetes, digestive disorders, chronic fatigue, Alzheimer's disease, asthma, psoriasis, heart disease, thyroid disease and many others.  Chronic inflammation generates a constant supply of free radicals that overwhelm our anti-oxidant defenses and damage DNA, aging us and causing disease of every description.  There is ongoing research of the importance of an anti-inflammatory diet in prevention or treating cancer as cancer increases as DNA is damaged.  DNA can be damaged through chronic inflammation so can an anti-inflammatory diet really protect DNA?  AGEs (advanced glycation end products)  are produced when a protein reacts with sugar, resulting in damaged, cross-linked proteins. As the body tries to protect you by breaking these AGEs apart, immune cells secrete large amounts of inflammatory chemicals. Many of the diseases that we think of as part of aging are actually caused by this process. Depending on where the AGEs occur, the result can be arthritis, cancer, heart disease, cataracts, memory loss, wrinkled skin or diabetes complications, to name a few.


Working in healthcare and seeing so many patients suffering from chronic fatigue, diseases and cancer, I have always been a huge proponent of diet and exercise.  I have been researching more on the anti-inflammatory lifestyle and this is my journey to learn more.

What is this about?

So I have just turned 31 and I think a lightbulb went off in my head.  I have been thinking about my life and taking better care of my body.  I now eat Fiber One cereal instead of Lucky Charms and have bought my first anti-wrinkle cream.  I have been researching the "anti-inflammatory foods" and have been curious to try an anti-inflammatory diet.  No I'm not a crazy person who is only going to eat brussel sprouts and tofu, but I am a tree-hugger-grow-my-own-garden-make-my-own-washing-detergent type of person.  This site is dedicated to my journey into the anti-inflammatory lifestyle.  I work in healthcare and see the effects of inflammation daily in my patients and always stress to them to live a healthy lifestyle, but I am trying this out to see if it actually works.  It is not a "diet" but a new lifestyle that I am going to try for 21 days.  I have read that this lifestyle will increase energy and help prevent diseases and cancer. 
So here I go - oh good gracious - that means I can't eat my Walgreens Brand Moosetracks ice cream or crossaints for a while.  I'm going to give it a try and let you know how it goes.