Category Archives: Healthy Kitchen / Healthy Eating

Top Ten Spring Foods

April 19, 2010

Healthy food in the RefrigeratorWhat you put on your plate and in your mouth can support or diminish you and your life. Here are 10 health-packed foods that can improve your body and your life from the inside out. Happy spring eating!

1. Dandelion:  Dandelions have been used for centuries to treat liver problems. The greens are rich in vitamins A, C and K, as well as beta-carotene and antioxidants. Taking a dandelion supplement can help improve production of bile in the liver and the real dandelion greens are even better.

2. Ginger:  Ginger root, a diuretic, helps the kidneys flush toxins from the body.

3. Blueberries:  Blueberries are the ultimate brain food. The tiny fruit packs a big punch with the highest concentration of antioxidants per serving among fruits. They also help boost neuron signals in the brain.

4. Salmon:  Omega-3 fatty acids, the unsaturated fats found in salmon and other fatty fish, help reduce the risk of heart disease. The American Heart Association recommends that people eat fish rich in omega-3 fatty acids at least twice a week, ideally wild caught rather than farmed.

5. Avocado:  Avocados are high in vitamins C, B6, E, K, as well as potassium and copper, all of which work wonders for the skin. The fruit helps restore hair’s luster as well.

6. Spinach:  Spinach is high in the carotenoid lutein, a natural antioxidant that can help protect the eyes from cataracts, macular degeneration and other diseases.Succulent Veggies and Fruit

7. Broccoli:  Broccoli helps condition hair. The vegetable is high in vitamins A and C, which the body needs to produce sebum, an oily substance secreted by hair follicles to keep it healthyand shiny.

8. Flax Seeds:  Flax seeds are an excellent source of omega-3 fatty acids and protein, which help build muscles.

9. Jalapeños:  Jalapeños contain capsaicin, an active component of chili peppers that has potent antibacterial properties. Capsaicin stimulates secretions that clear mucus from your nose, which relieves nasal congestion and helps fight and prevent sinusitis, or chronic sinus infections.

10. Celery:  Celery is one of the best foods for teeth. The amount of chewing required to break down the crunchy vegetable increases the production of saliva, which helps destroy bacteria that cause plaque.

11. Sunshine:  Sunshine is not a food, but it is the best source of vitamin D, which is produced in the body in response to sunlight. Without vitamin D, our bodies cannot properly absorb calcium, and our bones become weak and brittle. Vitamin D supplements are recommended when you aren’t getting enough real sun.

http://www.thedoctorstv.com

Also posted in Uncategorized – 0 Comments

Plastic Bags: Use Less at the Grocery Store

April 16, 2010

FROM BLOG OF LOUISE ROSS, BOULDER, CO, APRIL 9, 2010

MARKET TO MOUTH PLASTIC BAGS Amy 015It was almost a year ago that I wrote a post titled Re-Use Your Plastic Bags. Around that time, as a way to gather data for a book proposal based on this blog, I was sharing my expertise as a grocery shopping-cum-cooking consultant. One of glaring things I noticed shopping with people is the consistent and unnecessary over-use of plastic bags at the grocery store. Above is a pic of one of my client friends looking very sheepish because I had gently admonished her; every time she picked up an item of fresh produce, she grabbed a plastic bag.Whether it was ears of corn, a pound of apples, oranges or heads of lettuce, Amy, like so many people I’d shopped with, put her fruits and vegetables into plastic bags before depositing them into her shopping cart. Now, you’re probably thinking, “What’s wrong with that?! I do it; I put all my fruit and veggies in plastic bags.”

In response, I’m going to ask that you ponder why?!  I’m guessing your answer might be something along lines of “because they’re there!”  Right above the vegetables, or over by the fruit, it’s easy and it’s convenient to grab a plastic bag from one of the dispensers for your lettuce, potatoes, lemons etc.  In fact, one of my clients said that the reason she used plastic bags is because she thought it would be more convenient for the check out person! Yet, I’ve never found loose, un-bagged produce to be an issue at the check out. In other words, I’ve never had a check-out person say, “Excuse ma’am, we need you to put all your fruits and vegetables in individual plastic bags; it makes our job easier.” Of course, the reality is it’s not my responsibility to make the check out person’s job easier or more difficult (and I don’t believe grocery stores require that of me).

But waste, in particular plastic bag waste, is my responsibility. In fact, it’s everyone’s responsibility, including the check-out person at the grocery store, to reduce the number of plastic bags going into landfills. The title of the post I linked to above is Re-Use Your Plastic Bags, and if you read that post you’ll note that I’m not suggesting you do away with bagging your groceries in the small plastic produce bags or the large plastic carry bags.

Rather, I’m advocating using recycled plastic, and fewer plastic bags altogether, and then keeping your plastic bags and reusing them again and again, in fact, until they fall apart. As we move closer to Earth Day 2010 “use less plastic” will be the re-occurring message in this blog. If like me, you’re a visual person, and if you’re serious about wanting to change your relationship to plastic bags, and thus your relationship to the environment, watch “Plastic Bag,” an 18-minute indie film narrated by German film director, Werner Herzog. Reminiscent of the French film “Red Balloon,” it’s a poignant story on the vortex in the Pacific Ocean where plastic bags swirl about for eternity.

http://markettomouth.blogspot.com/2010/04/plastic-bags-grocery-shop-without-them.html

http://markettomouth.blogspot.com/2009/05/reuse-your-plastic-bags-other-earth.html

0 Comments

We Can Change the World One Bite at a Time

March 29, 2010

SunriseMy body felt deep truth when I first heard food author Michael Pollan say, “What happens on our plates is the most profound effect that we have on the natural world.”  Obviously what we eat makes a big difference to our wallets and our waistlines, but we often don’t consider that our most intimate and daily engagement with the earth is through the food we eat.  How often do we stop to think about the ingredients of each bite, including the energetic imprints of the farmers, the food chemists, the packagers, the advertisers, the transporters, and the grocers who conveniently bring food to our mouths? And what about our own hard-earned bushel basket of attitudes, beliefs, emotions, habits, judgments, thoughts, traditions, regrets, worries, shame, guilt, and what-have-yous that taunt and tantalize our every bite? That’s quite a full plate. Just ask our hips.

Our daily food choices impact our internal and external landscapes more than anything else we do.  Our divine bodies artfully interlaced with the earth’s body humbly serve as our only irreplaceable home. As Carl Sagan insightfully noted over a decade ago, “Our posturings, our imagined self-importance, the delusions that we have some privileged position in the Universe, are challenged by this point of pale light. Our planet is a lonely speck in the great enveloping cosmic dark. In our obscurity, in all this vastness, there is no hint that help will come from elsewhere to save us from ourselves.” (1) Hands Holding Green Globe

On this “lonely speck” we have created the Great Pacific Garbage Patch between Hawaii and California. This floating noxious stew is constantly growing, with plastic being 90% of the ingredients. Whales, sea birds, and other animals snare themselves in nylon netting and six-pack rings, and choke on balloons, straws, and sandwich wrap. In a startling photographic series titled, “Stations of the Albatross,” artist Chris Jordan has documented what is happening in the North Pacific (ChrisJordan.com). He writes, “The nesting babies are fed bellies-full of plastic by their parents, who soar out over the vast ocean collecting what looks to them like food to bring back to their young. On this diet of human trash, every year tens of thousands of albatross chicks die on Midway from starvation, toxicity, and chocking.”  Jordan’s images document the actual stomach contents of baby birds in one of the world’s most remote marine sanctuaries, more than 2,000 miles from the nearest continent. (2)

Healthy food in the RefrigeratorBy now you are most likely feeling overwhelmed and grabbing the nearest “edible food-like substance.” Lucky for us, our bodies are and have always been in the service of our most radiant health as well as undercover body guards for our most precious earth mother. In tandem, our bodies and the earth know exactly what creates and supports radiant health. Our heads, our habits, our emotions, our culture and traditions, science, not so much. As you heal towards full conscious embodiment, get curious about what you are eating and what is eating you. Does your kitchen inspire and encourage earth-friendly eating? What might be diminishing your health within and around you, including the health of your most precious children, or their children?

You and your family embody and reflect the energy of your kitchen. As you explore every nook and cranny, you may stumble upon an intriguing mix of emotional, mental, physical and spiritual triggers thatSucculent Veggies and Fruit lurk in the shadows until you are willing and ready to bring them to the light of day. Each food that seems to “get the best of you” mirrors an aspect that is asking for attention. Many internal triggers can be energetically cleared easier than you might imagine. Get friendly and listen lovingly to the amazing wisdom of your body. If all within your kitchen is pulsing with life force, you will be a reflection of that empowering energy and the earth will breathe a sigh of relief. Offer gratitude with each healthy choice you make, and our bodies, in alignment with the earth, will generously guide each step forward. 

hands-planting-a-pansyCourageously acting solo or united as consumers, we have the biggest voices to demand and buy only food that will sustain our bodies and the earth and not settle for less. We vote at least three times a day with our forks. Where else in our lives do we have so much healthy impact?  The earth feels and responds ─ subtlety or abruptly ─ to each abuse, complacency, disregard, disdain, and unconscious act that also ages and deadens our physical bodies, bite by bite. To discover, embrace, respect, love, listen, and honorably nourish our most valuable assets are steps towards mastery. Every time we release and thoroughly transform a personal shadow we assist in nurturing our earth body. One cannot live without the other. A simple truth. Perhaps the only thing we need to remember.

This blog is published in the April 2010 issue of The Edge (http://soulofthecities.net/digital/2010/04/) under the title “Demand Life-sustaining Food” (page 14).

I am excited about co-creating discovery groups focused on healthy eating and kitchens aligned with a healthy earth. Interested? Reach me through my contact page. I look forward to hearing from you soon.

1) Sagan, Carl, Pale Blue Dot: A Vision of the Human Future in Space (New York: Random House, 1994).
2) Jordan, Chris, “Opening / A New Way of Seeing:  Stations of the Albatross,” Spirituality & Health, January/February 2010.

0 Comments

Eating Healthy for You and the Earth

June 1, 2009

hands holding a green globeAuthor Michael Pollan recently inspired me when I heard him say, “What happens on our plates is the most profound effect that we have on the natural world.” Obviously what we eat makes a big difference to our wallets and our waistlines but we often don’t consider that our most profound engagement with nature is through the food we buy and eat. Our daily food choices impact our internal and external landscapes more than anything else we do.

The farther a food has traveled from its source, the less life force it offers. Locally-grown foods, unaltered by processing, satisfy you and your taste buds. Fresh raw vegetables, fruits, whole grains, nuts, and seeds are on the top of the list, ideally organic.  Wild-caught fish and free-range beef, pork, and poultry also offer sustenance. However, did you know that the United Nations has determined that livestock production is responsible for 20% of the greenhouse gases that are part of worldwide global warming, more than cars, planes, and all other forms of transportation put together? Also worth considering from the Environmental Defense Fund:  if every American replaced just one meal of chicken per week with vegetables, the carbon dioxide savings would be the same as taking more than a half-million cars off U.S. roads.  You don’t need lots of variety or quantity at every meal to eat a balanced diet. It’s more important to eat variety throughout the week and across the seasons.

Also consider the garbage generated by your choices. Tons of food packaging sit on our earth and float in our precious water sources. Consider filtering your water if needed and hydrate your thirsty cells throughout each day from a glass or stainless steel container. The earth will breathe a sigh of relief when we commit to no more non-decaying plastic. Consider primarily eating foods that have a life cycle, decaying back into the earth just like our bodies and all of nature.

Earth and body-healthy foods do not harm those who are planting, raising, distributing, or selling them. Imagine a world where you know where your food comes from and all who come in contact with it. Not everyone can plant a garden and grow their own food, but you can support the farmers and gardeners around you.  Spring is the perfect time to venture out to local farmers’ markets, explore our many co-ops, and consider Community Supported Agriculture (CSAs). Invest up front in local farmers who deliver sustainably grown foods direct to you.

Drink in the life-sustaining energy of pure unaltered foods that are in colorful abundance all around you and check inside. Your body knows exactly what it needs for optimum health. Insist on delicious nourishing whole foods that are created with care from healthy plants and animals, are grown and harvested with methods that support our earth, and are produced and sold by people and companies with integrity. Offer gratitude for each healthy choice, and your body and the earth will continue to generously support you in return.

Published in Whispers of Spirit, June 2009. Whispers of Spirit

1 Comment

Spring Planting for Your Kitchen: 12 Things Everyone Can Thrive With

April 5, 2009

Farmer's Market - Organic VegetablesFocus and tune in every day to what foods make you feel vibrant, radiant and healthy. These will also be the foods that will create and maintain your perfect healthy body at its ideal weight and shape. Release diet mentality and the need for periodic detoxing so you can splurge in between. When you create a healthy kitchen that encourages and inspires healthy eating every day, there is nothing to “fall off of.”

Here are 12 things that everyone can truly thrive with:

1) Commit whole-heartedly to eating only whole real healthy food.

2) Drink pure filtered water throughout your day, flavored with real lemon if desired.

3) Nourish and detoxify daily through eating plenty of these veggies, ideally fresh, raw, and organically grown:  artichokes, broccoli, brussel sprouts, cauliflower, chorella (a nourishing sea vegetable that is great for detoxifying the brain) cilantro, garlic, green tea, kale, parsley, and watercress. You can eat great volumes of these healthy veggies and not gain a pound!

4) One teaspoon of any of these spices will boost your antioxidant power:  cinnamon, ginger, oregano, red peppers, rosemary, thyme, turmeric, and yellow curry.

5) Eat enough plant-based fiber and protein throughout the day to keep your blood sugar stabilized, including some low-fat protein with breakfast every day.

6) Use extra virgin olive oil as your main oil and boost your metabolism at the same time.

7) Take whole food supplements and consider working with someone who is trained in Nutritional Response Testing to find out what supplements your body really needs. (Contact me for a recommendation.)

8)  Eat early and often. Eat something healthy every three to four hours. Avoid eating two to three hours before bedtime.

9) Don’t eat much when you aren’t truly hungry. Eat just enough to avoid swings in blood sugar. Eat only until you are gently satisfied, not full. Wait 20 minutes before taking seconds. Check inside:  are you still hungry?

10) Reduce anxiety and stress with walks, naps, baths, movement, dance, meditation, music, play with your kids or pet, or enjoyable conversations. Keep a ready mental list of whatever makes you feel good and nourished without unconsciously grabbing food for comfort.

11) Intend to move 15 to 45 minutes per day to keep your blood circulating and help to shrink your fat cells. Search for movement and exercise that feels fun to you.

12) Plan to get seven to eight hours of essential sleep every night. Don’t plan on “making up” sleep on the weekends or on your vacation. It’s not possible. Your body will keep struggling to “make do” and will put on a happy face but sooner or later your body will force you to rest and restore through an accident, illness, or disease. That is not the preferred path!

A good way to enjoy the food you eat and to avoid overeating is to pay attention to the present moment. Take a moment for gratitude and life-enhancing conscious breathing before eating or drinking anything. Eat and digest consciously. Choose to eat food that you enjoy and that will provide true and lasting nourishment for your body. Honor your body today for all it does for you moment by moment, often without encouragement or support!

0 Comments

Spring Cleaning for Your Kitchen: 10 Things You Can Live Without

April 5, 2009

hands-planting-a-pansySpring is the perfect time to release all within and around you that is not supporting life. What do you no longer need to carry into spring? How about all those outdated stories and beliefs that you tell about yourself, and to anyone else who will listen? Or how about releasing a long-standing reluctance to forgive someone in your life, past or present? Budding and flowering nature encourages and inspires us to consider new potential within our bodies and our lives.

Get curious about everything and everyone that makes you feel alive and nourished. Your life force is not only supported with generosity and love but also by true healthy foods. Your body intuitively knows what it desires for nourishment. Practice whole-heartedly listening to what your body wants this spring, whether it is real food, nurturance from another human or animal, gardening, or just soaking in all the beauty and flowering abundance all around you.

You have most likely heard ”You are what you eat.” Can you also believe “You are as healthy as your kitchen?” If all within your kitchen is alive with life force, you will embody and be a reflection of that empowering energy. All that is not created from the earth can not ultimately fuel your body, your health, or sustain the planet. As you nurture and honor your body, you also nurture and care for the earth.

As you enjoy the enlivening earth this spring, consider what might be in your kitchen that is not supporting your own flowering towards optimum radiant health. Consider these 10 things that you and your family can truly live and flourish without, creating space in your cupboards and refrigerator, room to breath in your clothes, and save some cash in the process. You may choose to make a clean sweep of your kitchen, replenish your pantry with healthier alternatives with each trip to the grocery store, or commit to one new healthy step each week.

1) Consider not buying foods that trigger you to unconsciously overeat. These are most often processed foods that are easy to grab and quickly eat when you are stressed, anxious, bored, frustrated, fearful, etc. You most likely already know what foods, what situations, and what times of day trigger you to overeat and bring on guilt or shame later on. A simple truth is that you can’t unconsciously eat what is not in your cupboard or refrigerator. Get curious about what your body and soul are really asking for and practice checking in to all your body knows and wants, minute by minute.

2) Ditto on not buying and eating overly-processed “junk” foods that are easy to eat “on the go,” in your car, in front of the television, over the sink, or while multi-tasking.

3) Intend to eliminate over time all foods containing high-fructose corn syrup, artificial sweeteners or laden with sugar (including sucrose, glucose, dextrose, maltose, and lactose on food labels). Get curious about reading labels and checking ingredients. In most cases, ingredients are listed in descending order by weight. The first few ingredients make up the “bulk” of the food.

4) Eliminate all foods containing hydrogenated or partially hydrogenated oils, i.e. “trans fats” and all refined or non-whole grain flour products.

5) Consider reducing or eliminating “foods” that you have no idea what is in it or where it comes from. Get suspicious of food producers and vendors that might not be putting your health first on their list of priorities. Ask questions while eating out.

6) Be suspicious of any ingredient that you can’t pronounce, have no idea what it is or what it does to your body, including potentially unsafe artificial additives, preservatives and coloring.

7) Consider eliminating any packaged foods with more than 10 ingredients… the more the ingredients, the more the processing, the further from the earth.

8) Try removing common food “allergies” from your diet, such as dairy, eggs, gluten, wheat, white sugar, soy, peanuts, and any thing that doesn’t seem to “agree” with you, for two to three weeks. Take note when you feel more energetic, sleep better, diminish or clear chronic sinus and digestive problems and headaches, and lose weight.

9) If this applies, reduce and limit stimulants and depressants, including caffeine (coffee, tea, sodas, and chocolate) and alcohol. Ponder all the ways you might increase energy or relax without resorting to food or beverages.

10) Try taking a free spring holiday from all foods, beverages and unhealthy habits that may instantly “pick you up.” while depleting you in a deeper way.

Give yourself the opportunity to tune in to your own wise body’s signals for hunger, nourishment, relaxation, and sleep. Get curious about your routines, habits, and all within and around that no longer supports a radiant healthy you. Use the new energy of spring to support you. What do you, body and soul, really need moment to moment?  I offer coaching to co-create a healthy kitchen that inspires and encourages you and your family towards intuitive healthy eating.

0 Comments