October 2018 - Journey With Healthy Me

Exercise is a Celebration

Today’s Try This Tuesday is a bit different. Rather than share a recipe or a product to try, I felt inspired to share a few thoughts about exercise.

For many people, myself included, “exercise” is a bad word, carrying negative connotations. Just saying the word aloud can make me feel obligated or guilty or a mix of those two strong emotions.

Inspired by a quote I saw, on another blogger’s post about body image, my hope with this post is to shift energy and perceptions around this vital activity.

Exercise vs Movement

I could not find the source for the words, however the quote is:

“Exercise is a celebration of what your body can do, not a punishment for what you ate.”

Reading it, my mind immediately substituted the word movement for exercise.

Movement is a celebration of what your body can do..,

I love that. I’m all about celebrations. Thinking of exercise, movement, in this way removes the sense of obligation. Rather than an activity I have to do, movement becomes a celebration of what my body can do, even if it does it imperfectly or differently from another.

When I was struggling with chronic sciatica, and walking with a limp and a cane, it became important to focus on what my body could accomplish rather than how it was failing me. Every little victory was cause for praising my body, especially my weak left leg.

As I healed on a plant based diet, my ability to move freely and without pain increased. Walking became easier, the cane no longer necessary, which resulted in true rejoicing.

What if I viewed all exercise, all kinds of movements, in this celebratory way?

Exercise is Not a Punishment

There’s no denying that moving the body is beneficial to health. Doctors recommend that children and teens gets 60 minutes of moderate to vigorous exercise daily. Adults benefit from 2 1/2 to 5 hours weekly of moderate physical activity or 1 1/2 to 3 hours a week of vigorous exercise.

Shifting my perspective helps me to see that exercise is not a punishment for what I ate. I know that I can’t out exercise a bad diet. I can’t out essential oil a poor diet or outthink it or meditate it away. In my experience, a healthy whole food diet is the foundation of optimal health. Every other practice is built upon that solid foundation.

Movement, exercise, is important. It helps to regulate the systems of the body, improves heart health and sleep, calms the mind, Lowers stress and tones the muscles. It’s my thoughts about it that sabotages my willingness to engage in physical activity.

While some thrive on hard core work outs and rigorous training, and that’s absolutely wonderful if they enjoy it, I am inspired by the celebration of movement. I have fun when I’m trying new things, or dancing alone to my favorite tunes, or I make exercise a game. That’s what works for me.

What works for you? Do you love to dance, ride a bike, roller skate, or jump on a trampoline? Is walking or hiking trails what makes your heart beat faster, literally, or is swimming or horseback riding your passion?

For Try This Tuesday, try moving in new ways. Experiment. Shift. Get a little crazy. Or settle into yoga poses and hold them. Just move in ways that bring joy. And in the moving, celebrate the wondrous way that the body responds.

Manganese

This essential trace mineral is needed by the body, in small amounts. Manganese is connected to iron and other minerals, and plays an important role in numerous chemical processes, including the synthesis of nutrients like cholesterol, carbohydrates and proteins. Also manganese supports the formation of bone mass and helps to naturally balance hormones, which has a positive affect on nearly every aspect of health.

What is Manganese?

Manganese is a mineral that is found in foods such as nuts, legumes, seeds, tea, whole grains, and leafy green vegetables. It is also found in fruits and other vegetables, although whole grains are usually considered the best natural source. Wherever manganese is found, iron is usually present since these two work closely together. This mineral is stored in the body’s bones, kidneys, and pancreas.

Manganese is needed for many vital functions, including nutrient absorption, production of digestive enzymes, bone development and immune-system defenses. It also helps balance levels of calcium…fighting calcium deficiency…and phosphorus, all of which work together in many crucial ways.

Health Benefits of Manganese

Manganese most often works in connection with other minerals to keep the body operating at a healthy level. The mineral provides these health benefits:

• Supports the thyroid and pituitary gland.

• Improves bone health and prevents osteoporosis.

• Necessary for antioxidants that lessen inflammation, and for enzyme function, which aids bone development and digestion.

• Helps to maintain cognitive function, easing mood swings, depression, and mental illness.

• Lowers high blood sugar levels that contribute to diabetes.

• Supports lung and respiratory health.

• Reduces inflammation in the joints and tissues, especially the knees and lower back, easing pain and discomfort.

• Reduces PMS symptoms.

• Aids in weight loss by improving digestive enzymes and balancing hormones.

• Speeds up the healing of wounds.

• Prevents anemia by helping the body use iron.

• Helps to treat infertility by balancing hormones.

Taking Manganese

The best way to get enough manganese is by eating foods that are rich in it. Since the body only needs small amounts, including short grain brown rice, oats, legumes, spinach and other dark leafy veggies, nuts, seeds and fruits such as berries and pineapples to the diet is usually adequate. Using black pepper, cinnamon and cloves to season foods is beneficial. Black tea is also high in manganese, however the tannin in black tea can inhibit its absorption.

For those who are deficient in manganese, taking a daily supplement is helpful. Those with liver disease or anemia should consult a doctor before taking additional manganese.

This mineral is one of those vital nutrients that I was unaware of before becoming more health conscious. My favorite way of including manganese is by being aware of the foods that I eat. It’s simple to add pineapple, strawberries and raspberries to morning smoothies and create salads with spinach and other dark green leafy veggies. Hummus is a great way to include chickpeas in my diet and I add cinnamon sticks and cloves to a wonderful hot cider drink.

Higher awareness, and a little planning, keeps me at optimal health.

Order manganese by clicking link below.

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Powerful Cranberries

As October gives way to November, I begin to anticipate the holiday season. After switching to a plant based lifestyle one of the most frequent questions I continue to get is “What about eating during the holidays?”

I happily, and healthily, eat plant based during the holidays, even during Thanksgiving and Christmas meals that are traditionally laden with the foods on my “no” list. I stick to seasonal produce and lots of veggies. One food that shows up in grocery stores this time of year becomes a staple during the holidays.

What are Cranberries?

Cranberries grow on low, creeping shrubs or vines up to 7 feet long and 2 to 8 feet in height. The plant’s dark pink flowers become berries that are a bit larger than the leaves of the plant. Initially light green, the berries turn red when ripe. They are edible with a tart taste that can overwhelm their sweetness. The majority of cranberries are harvested in the US, Canada and Chile.

Most cranberries are processed into products such as juice, sauce, jam, and sweetened dried cranberries, with the remainder sold fresh to consumers. Cranberry sauce is a traditional accompaniment to turkey at Christmas dinners in the United Kingdom, and at Christmas and Thanksgiving dinners in the United States and Canada.

Canned cranberry sauce was my introduction to this tart fruit. It has been a joy to create my own cranberry relish for the holidays, and find other uses for fresh cranberries.

Health Benefits of Cranberries

Most people know that cranberries have antiseptic properties that aid in healing urinary tract infections and yeast infections. That power comes from the cranberry’s ability to fight the streptococcus bacteria, which is most often the underlying cause of such infections.

These bright red berries offer so much more, health wise. Cranberries help with these conditions and ailments:

• Reverse gallbladder disease and dissolve gallstones.

• Cleanse the liver and aid the passing of kidney stones.

• Dislodge earwax and restore hearing.

• Due to antioxidant properties, they heal cardiovascular disease and arteriosclerosis.

• Destroy toxic hormones, easing premenopausal symptoms, and helping with weight loss.

• Draw radiation out of the body.

• Protect connective tissue, detoxify organs, halt the growth of bacteria and viruses, and provide stress assistance when needed.

• Help to prevent seasonal allergies.

(Info from Life Changing Foods by Anthony William)

Ways to Enjoy Cranberries

Add fresh or frozen cranberries to smoothies, smoothie bowls, juices, and gluten free oatmeal. Include them in stir fries or chop and sprinkle atop salads.

My two favorite ways to enjoy cranberries are in hot apple cider and raw cranberry relish. Both recipes are from Anthony William.

Get the recipe for the fragrant, health boosting cider HERE.

The cranberry relish is so easy to make and one of my all time favorite dishes.

Using a food processor, combine 1 cup of fresh cranberries, 2 cups of coarsely chopped apples, 1/2 cup of orange segments, 1/4 teaspoon of orange zest and 4 tablespoons of raw organic honey or coconut sugar. Pulse until roughly combined. Chill in refrigerator for at least 30 minutes. The relish can be garnished with chopped mint right before serving.

This relish makes a great accompaniment to any holiday meal or it’s perfect on its own.

Of all the foods on the table during holiday meals, cranberries are the most nutritious and beneficial. Even if it’s canned cranberry sauce, give these powerful berries a try! And for a real treat that ups the healing properties, create the relish or add cranberries to hot apple cider or a cup of hot herbal tea.

Order Life Changing Foods by clicking link below.

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Raw Date Granola

When I discovered a bag of dates in the refrigerator this morning, I knew just what to create for Try This Tuesday. During my 10 days of eating whole raw foods, I marked a recipe to try in Life Changing Foods by Anthony William.

Raw Date Granola is simple to make, and it is perfect to snack on or use as a topping on fruit bowls, banana ice cream or smoothies.

Raw Date Granola

2 cups dates, pitted

1/4 cup unsweetened coconut

1/4 cup almonds

1/4 teaspoon sea salt

Process ingredients in a food processor until roughly chopped. Store granola in a container in the refrigerator for up to two weeks.

Makes 2 – 4 servings.

Sweet and Crunchy

This treat couldn’t be easier to make. In five minutes I had a batch of date granola. The combo of sweet chewy dates and crunchy almonds was perfect. The granola reminded me of the date balls I used to make during the holidays.

And dates are an amazing food for the digestive system. They also deliver vital glucose to the liver, and refuel the brain and muscles. Dates also keep the heart healthy, support the adrenal glands and they have anti-cancer properties.

Create a batch of raw date granola and enjoy the treat while sustaining a healthy body.

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Astralagus Root

The root of this herb is considered one of the most powerful immune boosting plants available. And yet, many people, including myself until recently, have not heard of this supplement.

Read on for the amazing benefits of astralagus root.

What is Astralagus?

This perennial flowering herb, also called milkvetch root and Huang-qi, grows up to 36 inches tall and is native to the north and eastern regions of China. The roots are harvested from 4-year-old plants and they are the only part of the plant that’s used medicinally.

Astragalus is a member of the Leguminosae (beans or legumes) family, with a long history as an immune system booster and disease fighter. Traditional Chinese Medicine has used the herb as an adaptogen for thousands of years. Adaptogen means it helps the body fight against stress and disease.

Astralagus Benefits

While its strength is preventing and protecting cells against cell death and other harmful elements, such as free radicals and oxidation, astralagus has other vital benefits as well.

• Reduces the inflammatory response connected to illnesses and conditions, from helping to heal wounds to easing inflammation in diabetic kidney disease.

• Saponins in the herb’s roots lower cholesterol, improve the immune system and prevent cancer.

• Slows and prevents the growth of tumors, especially in the liver.

• The flavonoids present in astragalus are antioxidants that help prevent plaque buildup in arteries and the narrowing of vessel walls. It reduces blood pressure and triglycerides levels, lowering the risks for heart disease, stroke, heart attack and hardening of the arteries.

• Has the ability to relieve insulin resistance and treat diabetes naturally. The herb’s collection of saponins, flavonoids and polysaccharides are effective in treating and regulating type 1 and 2 diabetes. Astralagus increases insulin sensitivity, protects the cells in the pancreas that produce and release insulin, and acts as an anti-inflammatory.

• Fights free radical damage and prevents oxidative stress, slowing the signs of aging. Astralagus protects the brain as well, from age related disorders.

• Heals wounds and minimizes scarring.

• Has antiviral properties.

• Successfully treats chronic asthma.

How to Use Astralagus Root

Astralagus root is available in a variety of forms, including tinctures, capsules, topically in an ointment, or dried and used to brew tea.

Try including a cup of hot astralagus tea daily, during the winter months, to help ward off colds, flus, and respiratory ailments. It makes a soothing drink that offers warmth and powerful healing benefits.

Or order capsules by clicking the link below.

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Figs the Sacred Fruit

My first association with figs was as a filling in a cookie…fig newtons. I loved that chewy cookie, and I had no idea figs were actual good for me. They are, I’ve discovered, extremely beneficial.

Did you know that the Romans thought so highly of figs that they considered them a sacred fruit? And in Greece the best figs were not exported but kept in the country as a staple food.

What are Figs?

Figs grow on a species of ficus tree, a member of the mulberry family. California, Greece, Turkey, Portugal and Spain are the world’s top producers of this fruit that prefers temperate climates.

They originated in southern Arabia and they were brought to the Western Hemisphere in the 16th century by the Spaniards.

Figs are an excellent source of dietary fiber, potassium, calcium and iron. They are high in B vitamins, which are specifically bonded to phytochemicals that reduce radiation in the body. Figs are also abundant in micronutrients, and antioxidants.

Health Benefits of Figs

Figs are excellent for supporting brain and gut health, balancing these two intertwined systems that contribute to our wellbeing. Their phytochemicals nourish and build neurotransmitters and support neurons and synapses in the brain, making them a powerful fruit for preventing Alzheimer’s, Parkinson’s, dementia and ALS.

For the intestines, figs are one of the most effective bowel cleansing foods available. The skins feed good bacteria in the gut while eliminating unproductive bacteria, parasites, mold and toxic heavy metals. Fig seeds clear intestinal crevices of disease causing bacteria and viruses. The fruit’s pulp massages the intestinal lining and builds up the digestive immune system to alleviate stomach pain, bloating, diverticulitis, inflammation, constipation and complications from C. difficile.

Bring more figs into your diet to help with epilepsy, salmonella poisoning, stroke, post traumatic stress disorder, lymphoma, cancer, chronic diarrhea, gallstones, urinary tract infections, celiac disease, Crohn’s disease, liver disorders, all types of pain, nausea, lightheadedness, clogged veins, sinus issues and brain fog. (Info from Life Changing Foods by Anthony Williams)

How to Enjoy Figs

Figs can be enjoyed fresh or dried. Avoid the fig newton cookies though, which contain sugar and gluten, among other unhealthy things.

The fruit can be sliced up and added to salads, paired with other fruits, or eaten alone. Munching on celery while eating a fig creates the perfect nutritional combination. Chop figs and use them to top gluten free oatmeal, frozen banana dessert or mixed berries.

Since shifting my diet, I have enjoyed figs in dried form. I have yet to savor a fresh fig, however as we move into the cooler months and the holiday season, I intend to change that. I’ll be watching my local health conscious grocery store for the arrival of the fruit in their produce section. I look forward to sampling my first delectably sweet and chewy fresh, ripe fig.

Order Life Changing Foods below.

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Rustic Apple Galette

This warm and homey dessert is perfect for fall weather. A galette is a French word for a flat, round cake or pastry, usually open faced with fruit piled in the middle. This rustic dish is a healthy version, created by Anthony William, meaning it can be enjoyed without guilt or the ill effects sugar or gluten would cause.

Apple Galette Recipe

For the crust:

1 tablespoon ground flaxseeds

3.5 tablespoons water

1 1/2 cups almond flour + more for dusting

3/4 cup tapioca flour

1.5 tablespoons coconut sugar

1/4 teaspoon sea salt

1/4 cup coconut oil

1 – 3 tablespoons water

2 tablespoons almond milk (optional)

1 tablespoon maple syrup, to serve

For the filling:

3 red apples, cored and thinly sliced

1 teaspoon lemon juice

1 teaspoon cinnamon

1/2 teaspoon cardamom

2 tablespoons coconut sugar

Directions:

Make a flax “egg” by mixing together flaxseeds and water. Set aside.

In a food processor or blender, combine the almond flour, tapioca flour, coconut sugar and sea salt. Process until combined. Add coconut oil and flax egg and mix again, adding water bit by bit until the dough comes together. Not all of the water may be needed. Refrigerate dough for 30 minutes. Mix apple slices, lemon juice, spices and coconut sugar together in a bowl.

Preheat oven to 350 degrees. Place a piece of parchment paper on a baking sheet and lightly dust with almond flour. Roll the dough into a 1/4 inch thick circle and place apple filling in center, leaving 2 inches around the edge. Gently fold edges up, using the parchment paper to prevent tearing, creasing the edges of the dough as you go.

Brush dough with almond milk, if desired, and bake for 35 – 45 minutes, until browned. Let cool for 10 minutes before cutting. Drizzle with maple syrup, if desired. Makes 4 – 6 servings.

Rustic Apple Galette

Taste of Autumn

The galette came together and was in the oven quickly. As I washed dishes I enjoyed the fragrant aroma of cinnamon and cardamom and bubbling apples. This wholesome fruit is not only full of health boosting nutrition, apples have a grounding effect as well. We feel more connected to the earth and to ourselves when we eat apples.

I brewed a cup of herbal tea as I anticipated savoring the galette. I was not disappointed. What a delicious and satisfying afternoon treat. I did not drizzle maple syrup on my slice of galette. For me, it wasn’t necessary.

Rustic apple galette is already a favorite, and worthy of company or potluck dinners. I think my favorite way to enjoy this fall treat though is during an afternoon break with a hot cup of tea.

Rustic Apple Galette

Milk Thistle Benefits

I have a fondness for any type of thistle plant, with it being Scotland’s national flower. Milk thistle not only reminds me of that bonnie country, it also offers powerful properties that benefit my body.

What is Milk Thistle?

This flowering herb is native to the Mediterranean region and it is a member of the Aster plant family, which includes sunflowers and daisies. Milk thistle has been used medicinally for thousands of years. The Greek physician and botanist Dioscorides was the first to describe milk thistle’s healing properties back in the year 40 AD.

Milk thistle gets its name from the milky-white liquid that beads up on the plant’s leaves when they’re crushed. The leaves have a spotted white pattern as well that makes them look as if they’ve been dipped in milk.

Silymarin, the active ingredient in milk thistle, is an antioxidant that protects against the depletion of glutathione, which is a “master antioxidant” that’s extremely important in preventing disease. Glutathione helps fight oxidative stress that can lead to cancer, diabetes, heart disease and neurodegenerative diseases. It also prevents damage caused by free radicals to important cellular components.

The typical American diet, pollution, toxins, medications, stress, trauma, aging, infections and radiation all affect liver function and also deplete glutathione in the body. Milk thistle increases glutathione levels by improving liver detoxification. Milk thistle also strengthens the liver cell walls, protecting them from toxins, and supports liver regeneration and glutathione formation.

Benefits of Milk Thistle

This herb offers the following health benefits:

• Detoxifies the liver by rebuilding liver cells while removing toxins from the body that are processed by the liver.

• Aids the function of the gallbladder, kidneys and spleen and helps to prevent gallstones by ridding the body of metabolic wastes.

• Controls blood sugar, which can help prevent diabetes.

• Slows the aging process due to its antioxidant and anti-inflammatory properties, which helps to prevent heart disease, cancer, liver and kidney disease, and age related vision problems. Milk thistle nourishes the skin and eases the appearance of fine lines and wrinkles.

• Lowers high cholesterol.

• Boosts the immune system and fights DNA damage

How to Take Milk Thistle

Milk Thistle is available in capsule form, as seeds, or dried for tea. To make tea, brew dried thistle in very hot water for at least 15 minutes. Sweeten with raw organic honey if desired.

Milk thistle is available in health food stores and health conscious grocery store and online. See links below.

While milk thistle is excellent for detoxing the liver and fortifying the immune system, it does my heart good as well. It’s very name transports me back to a country I dearly love. More thistle tea, please.

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The Benefits from Eating Hemp Seeds

I’ve heard of hemp seeds for years. Until I shifted my diet, I was never quite sure what the benefits were or whether hemp seeds were even safe for consumption. If you’ve wondered about hemp seeds as well, read on!

What are Hemp Seeds?

For a long time, hemp seeds were ignored for their nutritional benefits because of hemp’s botanical relationship to medicinal varieties of cannabis. It is a variety of the cannabis plant. However, hemp seeds don’t cause any psychotropic reactions, nor will they cause you to get high. Instead, they provide significant health benefits.

Hemp is one of the most widely utilized and diverse industrial crops in the world. Its fibers are considered the longest and most durable of all natural fibers, and it can be grown without deadly herbicides and pesticides.

Hemp seeds are an excellent source of omega-3 and omega-6 fatty acids, which support cardiovascular health. They are high in GLA, an essential omega-6 fatty acid that’s been proven to naturally balance hormones. And hemp seeds are considered the perfect protein, containing all 20 amino acids, and also each of the nine essential amino acids that our bodies cannot produce.

Benefits of Hemp Seeds

Eating hemp seeds brings these benefits:

• the GLA aids people suffering from ADHD, breast pain, diabetes, heart disease, high blood pressure, multiple sclerosis, obesity, premenstrual symptoms, rheumatoid arthritis and skin allergies.

• relieves joint pain and arthritis symptoms

• natural appetite suppressant that creates a feeling of being full longer and reduces sugar cravings

• provides enough bulk to keep the gastrointestinal system regular and feeds the probiotics in the gut, helping to support a healthy immune system

• improves dry, red, flaky skin, easing eczema and psoriasis

• lowers inflammation and combats cancer

• lowers blood pressure, reduces LDL cholesterol, raises HDL cholesterol and improve triglycerides

• improves heart health

How to Use Hemp Seeds

Hemp seeds, also known as hemp hearts, are readily available in grocery stores, health food stores, and online. The seeds have a slightly nutty flavor.

Add one to four spoonfuls of hemp seeds to smoothies or sprinkle over smoothie bowls, salads, gluten free pasta bowls or any other plant based meal. I add hemp seeds to my morning smoothies. And I like to sprinkle them over salads and cooked greens or use them in place of grated cheese. Yesterday I topped raw lettuce tacos with hemp seeds. They were delicious.

I no longer question whether to include hemp seeds in my diet. My only question is…what else can I add them to?

Order hemp seeds by clicking the link below.

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Parsley Tabbouleh

Day 3 of the 7 Day Raw Food Cleanse and I am feeling great! Much of my afternoon was spent restocking my supply of fresh fruits and veggies, visiting various stores to get the best deals. And, I picked up the ingredients for a recipe, one from Life Changing Foods by Anthony William…Parsley Tabbouleh.

Parsley Tabbouleh

Ingredients:

1/4 cup almonds

4 cups parsley, tightly packed

1/8 cup mint leaves, loosely packed

2 cups tomatoes, cut into chunks

2 cups cucumbers, cut into chunks

1/2 cup chopped red onion

1/4 teaspoon sea salt

1 teaspoon olive oil

1/2 lemon, juiced

Instructions:

Pulse almonds in food processor until roughly chopped. Set aside.

Pulse parsley in food processor until finely chopped. Set aside.

Combine remaining ingredients in food processor and pulse until chopped and well combined. Transfer mixture into a large bowl. Add parsley and almonds and stir together. Makes 2 – 4 servings.

Use flat leaf parsley, if available, for maximum health benefits.

Alkalizing Parsley

I’ve been craving alkalizing foods this week, as I enjoy fresh fruits and vegetables. So I’ve added lots of green leafy veggies to my meals.

As it turns out, parsley is one of the best foods for alkalizing all of the systems of the body. Its mineral salts bind onto unproductive acids in the body and drive them out, making parsley helpful for preventing all types of cancers. It also keeps bacteria, parasites and fungus at bay.

It’s important for me to listen to my body and give it what it needs. Apparently, I required this aromatic herb this week. I’m happy to oblige, as I have wanted to try parsley tabbouleh. This salad is perfect as a side dish partnered with other healthy foods or enjoyed on its own.

I loved the flavorful tabbouleh, and intend to make it often…anytime my body lets me know I need alkalizing food!

Order Life Changing Foods by clicking link below.

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