The Holidays are an Ideal Time to Boost Your Level of Vitamin "L"

The holiday season can be a more challenging time to improve your health with nutritious foods.  The good news is, it is a perfect and opportune time to increase your weekly dosage of "vitamin L."  "Vitamin L" is a nickname for the love, joy, compassion, and other positive emotions essential for well-being.  Though not technically a vitamin, vitamin L is essential for your health!

The HeartMath Institute in Boulder Creek, California, the leading non-profit research center for studying the science of the heart and how it affects health and well-being, discovered what it named, "heart rhythm coherence."  The researchers found that when the heart has a steady, balanced, and smooth rhythm, blood pressure is lowered and all bodily systems work efficiently. Heart rhythm coherence is triggered  directly by Vitamin L - love and positive emotions!

When the heart rhythm is incoherent (erratic and stressed), the nervous, cardiovascular, hormonal and immune systems can all be affected negatively.

According to the the HeartMath Institute:

"Scientific research now tells us plainly that anger, anxiety and worry significantly increase the risk of heart disease, including sudden cardiac death. Landmark long-term studies conducted by Dr. Hans Eysenck and colleagues at the University of London have shown that chronic unmanaged emotional stress is as much as six times more predictive of cancer and heart disease than cigarette smoking, cholesterol level or blood pressure, and much more responsive to intervention."




My recommendations for Boosting your Vitamin L levels:

1.  Meditation:  Any kind works well (and continues working after you finish your meditation and go about your day).  One type of meditation specifically well-known for its ability to boost loving feelings is called the Loving-Kindness meditation.

2.  Spend time with a pet... or get a pet!

3.  Volunteer.

4.  Spend time doing things you enjoy with people you enjoy.

5.  Engage in your regular work or activities with an attitude of kindness and compassion toward others. 

6.  Hug often.


Reference:
 Wright, Carolanne, "A loving, joyful heart shown to encourage vibrant health." Thursday, February 10, 2011: http://www.naturalnews.com.

Green Lemonade: Fresh, Raw, and Alkalizing!

Green Lemonade

This is a highly oxygenating and cleansing drink that I made in my Hurom slow juicer.  One of the most powerful health disciplines you can develop is juicing every morning.  The following drink is wonderfully refreshing and mellow.   "Green is the new caffeine."  The instant energy provided by green drinks gives you a high from the instant energy transfer provided by the chlorophyll molecule.  Even better, "green energy" isn't followed by an energy crash!


Green Lemonade

Ingredients:

1 cucumbers
1 large or 2 small lemons
1 head of romaine lettuce
2 green apples
optional:  3 or 4 sprigs of parsley

Directions:

1.  Juice.
2.  Enjoy.
2.  Repeat as often as possible.

The Little Known Reasons Why Dairy Doesn't Do a Body Good

Homemade Almond Milk (pictured above) is a great alternative to cow's milk... rich in calcium and other alkaline minerals!

Though celebrities like Venus Williams have promoted dairy products through the well-known, "Got Milk?" campaign, many don't actually eat them.  Williams, for example, adopted a raw vegan (dairy-free) diet to reduce inflammation and improve her health after being diagnosed with an auto-immune disorder.  Others in the public eye- such as Bill Clinton, Alicia Silverstone, Mike Tyson, Woody Harrelson, and Ellen Degeneres have also adopted dairy-free, vegan diets for health reasons.  The results of going "dairy-free" are apparent to those who adopt such a diet and experience its benefits first-hand, but the reasons why dropping dairy is so beneficial is not well known. 

To be clear, the type of dairy I'm referring to is cow's milk dairy that is has gone through modern processing (pasteurization or homogeonization) and is from cows fed grain (rather than grass), which are also typically milked year-round.  Did you know that even calves cannot survive drinking pasteurized milk?   

Most people realize that cow's milk is high in fat and cholesterol and eschew it for that reason.  However, the milk products that most believe to be healthier for them- the "fat free" or "skim" versions of the same products- are just as detrimental and can even be moreso.  The reason for this is that casein, the protein found in milk, is damaged during the pasteurization process and in its damaged form causes an inflammatory, mucus-producing effect on the body.  Casein is more concentrated in low-fat products of any kind because reducing milk's fat content concentrates milk's protein content.  Thus, its propensity to create digestive issues and exacerbate pain conditions, such as arthritis, is exaggerated when taken in those forms. 

The following are reasons why modern dairy products undermine health...

• The phosphorous in cow's milk inhibits calcium from being absorbed and utilized.
• Cow's milk contains much more phosphorous than calcium.  Therefore, the body is forced to take calcium from the bones in order to achieve the proper calcium/phosphorous ratio.  Pasteurization alters the bonds that hold the minerals together and prevents the calcium from being usable by the body.  
• Because of the abundance of phosphorous, protein, and chlorides, pasteurized cow's milk is acid-forming and the body must use its own reserve of sodium, potassium, and calcium, from an already depleted supply in order to handle the excess acids.
• Pasteurization depletes enzymes, vitamins, and biophotons.  Not only is this milk not giving us those vital nutrients, but it leaches energy from our bodies in the attempt to digest it.  
• At least 50% of the American people tested for allergies reacted to dairy products, mainly because they lacked the lactase enzyme.  
• Pasteurized milk has a clogging effect on the lymphatic system, creating stagnation that prevent weight loss and encourage the growth of cancer and other diseases.  
• Pasteurized/homogeonized milk consumption is linked with insulin resistance, and it has  been linked with both type I and type II diabetes. 

References:
Cleanse & Purify Thyself by Richard Anderson, N.D., N.M.D. 

ABC News, www.abcnews.com.

There is a Cure for Diabetes by Gabriel Cousens, M.D. 

 

Deception in the Weight Loss Industry

In the United States, the weight loss industry is huge.  According to ABC News, $20 billion dollars changed hands as consumers bought "diet" foods, products, services, and surgeries in 2012.  Because weight loss is big business, marketers have been targeting dieters for years.  While some weight loss products really do help people lose weight, others do not.  Aspartame, an ingredient found in foods and drinks marketed to dieters, is one such food.  Not only has it been shown to encourage weight gain, it is associated with serious health problems. 

What is aspartame?
It is a synthetic sweetener used in most diet drinks.  It is used in NutraSweet and Equal. 

What are aspartame's potential side effects?
pathological changes in brain chemistry
seizures
headaches
neurological diseases
memory loss
vertigo
depression
phobias
ADD
anxiety attacks
blindness
decreased vision
high blood pressure
fibromyalgia
lymphoma

Some people have an immediate reaction to aspartame's toxicity, however, some people suffer long-term damage from it without experiencing symptoms when they first begin to use it.  According to Lendon Smith, MD, an enormous segment of the population suffers from short and long term side effects of aspartame unknowingly.  The by-products of aspartame are excitatory amino acids called phenylalanine, methanol, and diketopiperazine (DKP).  The deleterious effects of these by-products include seizures, blindness and aggression.  According to Theresa Dale, ND, founder of The Wellness and Anti-Aging Research Center, there are over 92 different health symptoms at the root of modern disease for which aspartame can be the causative factor.

How does aspartame increase weight gain if it does not contain calories?

• It overloads the liver with toxicity:  When the liver is compromised, it is difficult to lose weight. 
• It causes fluid retention, cellulite, and a bloated and puffy appearance.
• It creates unstable blood-sugar levels, which increases the appetite and causes food cravings.  
• It suppresses production of seratonin, thereby increasing the specific craving for empty-calorie, high carbohdrate foods that can temporarily cause a seratonin surge.
• It is a drug that affects the dopamine system of the brain, creating an addictive cycle of unhealthy eating choices. 

For further, more in-depth information on the subject of aspartame and how it made it to the supermarket shelves, please read Sweet Deception by Dr. Joseph Mercola and Dr. Kendra Degen Pearsal.  In the meantime, enjoy natural sodas with organic sweeteners, kombucha (fizzy teas), and honey sweetened drinks instead.  Your body and brain will thank you! 

Reference:

The Eco Diet:  Alkalize Your Internal Environment and Create a Healthy, Vibrant Life by Toni Toney

Dynamite Superfood Fudge

 

This fudge is very dark, satisfying and literally melts in your mouth.  It includes not only raw cacao- a well known longevity and heart tonic- but also maca.  Maca naturally assists with hormone production and dealing with stressors of any kind.  The ingredients used are fairly neutral, so it tends to digest well with any type of meal.  This recipe was adapted slightly from Julie Morris's Dynamite Fudge in SuperFood Kitchen.  I love this book and would highly recommend it to anyone looking to expand their healthy recipe collection.  

Ingredients:

2 T. maca powder

1 T. mesquite powder

6 T. lucuma powder

1/2 c. cacao powder

1/4 c. coconut sugar

6 T. coconut oil

1/4 c. raw agave nectar, or maple syrup

1/4 tsp. sun fire, himalayan or sea salt

In a medium bowl, mix all the dry ingredients together.  Add the coconut oil and agave or maple syrup, and mix again until combined.  If mixing by hand, use clean hands to knead the mixture for 1 more minute.  

Place a sheet of wax wrap on a plate and pour the mixture on top.  Mold the fudge into a 1-inch thick pie.  Refrigerate for a minimum of 30 minutes to solidify, then slice thinly.  (Alternatively, mold it into a square and cut into 1-inch squares.)  

Optional:  Sprinkle with coconut flakes and goji berries to add some color to your presentation! 

For best results, keep refrigerated and wrapped until ready to enjoy.  

You can find all of these superfoods at:

www.lovingsuperfoods.com, www.earthshiftproducts.com or The Raw Food World.  I recommend the fermented type of cacao from loving superfoods as the top choice for regular use.

Raw Vegan Oyster Mushroom, Olive, and Basil Pizza Creation

Living Pizza with Oyster Mushrooms, Olives, and Basil

I love raw pizza!  It had been a long time since I'd made it because, as you will read, it takes a lot of thoughtful preparation.  What makes it easier, however, is making a large batch of pizza crusts and storing them in the freezer ahead of time for use whenever you are struck with the desire to make a raw pizza.  The rest of the pizza layers took me inside of 20 minutes to make.  After all... nothing in it required cooking! 

LIVE PIZZA CRUST  
from www.treeoflife.nu
 
Ingredients:

• 4 C buckwheat, sprouted
• 2 C nuts/seeds of choice: sunflower, pumpkin, and almond
• 1C sun-dried tomatoes, soaked
• 2 medium-sized tomatoes
• 1 T olive oil
• 1 t cayenne pepper, dried and ground
• 1 T Italian spices
• 1 t thyme
• 1 t Celtic salt

Process buckwheat in a food processor with the “S” blad with ½ cup of water until
smooth.  Place in large mixing bowl.  Process nuts/seeds with ¼ C water until
smooth (also in the food processor).  Combine with buckwheat and add the
remaining ingredients an mix well.  Batter should be relatively thick.  Spread
batter onto Teflex sheets to a thickness of ¼ “, shaping as desired (mini rounds,
squares, triangles!). Dehydrate at 145 deg. F for 2-3 hours, then flip over and
remove Teflex sheets and continue dehydrating for 4 hours at 115 deg F. 
Prepare pizza toppings just prior to serving.
   

Marinara Sauce:
from Everyday Raw Express by Matthew Kenney

Ingredients:
1 1/2 c. sun-dried tomatoes, soaked 30 minutes to an hour
1 roma tomato, chopped
1 T. lemon juice
1 T. chopped fresh basil
2 T. olive oil
1 T. raw agave nectar
pinch sea salt
pinch red pepper flakes

Drain water from sun-dried tomatoes and place all ingredients in a high-speed blender or food processor.  Process until smooth. 


Pine Nut Riccotta:
adapted from Cafe Gratitude's Recipe book, I am Grateful

Ingredients:
1 1/2 c. soaked pine nuts
1/2 tsp. sea salt
2 T. lemon juice
Approximately 3/4 c. spring water

Place the ingredients in a blender.  Process until semi-smooth.  (Different blenders may require more or less water to achieve the consistency of riccotta.)


Marinated Vegetable Topping:

1 c. Oyster mushrooms, sliced thinly
1/4 c. diced red onions 
One Heirloom tomato, diced
1/4 c. sliced raw kalamata olives

Mix the vegetables together and drizzle with a tablespoon of olive oil and some coconut aminos (or Tamari).  Allow them to marinate and soften at room temperature or in the dehydrator for an hour if you can.

To assemble:  

1.  Place the pizza crust on a plate.
2.  Spread marinara sauce on it. 
3.  Place the marinated vegetables over the sauce.
4.  Drizzle the riccotta in stripes over the entire pizza.
5.  Finish it off with some fresh basil if you'd like!  

Raw Vegan Zucchini Pesto Lasagna with a side of Notatoes

Delicious Raw Pesto Zucchini Lasagna with a side of Creamy Mashed Notatoes

I recently made a raw food dinner for a wonderful group of 8 women and served this pesto lasagna, from Raw Food, Real World and mashed "Notatoes" from RAWvolution.  It had been ages since I took the time to make a gourmet raw meal, but I'm so glad I did because it reminded me how delicious even something as simple as raw marinara sauce and freshly sliced zucchini tastes.  I was also delighted that my two year old daughter loved the food too- especially the pistachio pesto and notatoes.

Mashed Notatoes

From Rawvolution by Matt Amsden

2 ½ c. cauliflower, ground in a food processor

¼ c. raw macadamia nuts, ground in a food processor

¼ c. olive oil

1 tsp. sea salt

1 very small clove garlic, peeled

Freshly ground black pepper to taste (I used pink pepper instead)

In a food processor, combine all of the ingredients except the pepper and process until mixture looks fluffy, like conventional mashed potatoes.  Top with freshly ground pepper.  (Serves 3-4)

Pesto Zucchini Lasagna

From Raw Food Real World by Matthew Kenney and Sarma Melngailis

Pignola Ricotta: 

Soak 2 c. raw pine nuts, one hour or more (or cashews)

2 T. lemon juice

2 T. nutritional yeast

1 tsp. sea salt

6 T. filtered water

Place the pine nuts, lemon juice, nutritional yeast, and salt in a food processor and pulse a few time, until thoroughly combined.  Gradually add the water and process until the texture becomes fluffy, like ricotta. 

For the tomato sauce: 

2 c. sun-dried tomatoes, soaked for 2 hours or more

1 small to medium tomato, diced

¼ small onion, chopped

2 T. lemon juice

¼ c. olive oil

1 T. plus 1 tsp. agave nectar

2 tsp. sea salt

pinch of hot pepper flakes

Squeeze and drain as much of the water out of the soaked sun-dried tomatoes as you can.  Add the drained tomatoes to a Vita-Mix or high-speed blender with the remaining ingredients and blend until smooth. 

For the basil-pistachio pesto: 

2 c. packed basil leaves

½ c. pistachios

¼ c. plus 2 T. olive oil

1 tsp. sea salt

pinch of freshly ground black pepper

Place the pesto ingredients in a food processor and blend until well combined but still slightly chunky. 

For the assembly: 

3 medium zucchini, ends trimmed

3 medium tomatoes, cut in half and then sliced

2 T. extra virgin olive oil

1 T. finely chopped fresh oregano

1 T. fresh thyme

pinch of sea salt

pinch of freshly ground black pepper

Directions:  Prepare the pignola riccota, tomato sauce, and pistachio pesto.  Place them in a row for assembly.  Using a mandoline (or  by hand), slice thinly the zucchini and tomatoes.  Mix the olive oil with the fresh herbs and drizzle this mixture onto the slices.

On a plate or in a lasagna pan, layer the zucchini, tomato sauce, riccota and pesto as high as you’d like.  Adjust the amount of each layer to your own personal preference.  Serve.  (Makes 4-5 individual lasagnas.)