Green Juice

Lean, Mean, Green Machine!

Juicing isn’t just another passing fad. There’s a reason that the benefits have been talked about since Jack Lalane was a young man. By drinking your fruits and veggies, you’re absorbing your vitamins and phytonutrients quickly and efficiently without fiber restricting the volume. 

Now don’t get me wrong, I love fiber. It helps you feel full and satisfied, prevents your blood sugar from spiking and plummeting and helps lead to a healthy lipid profile. But when I drink my broccoli, I can easily consume 2 or 3 times the amount, get 2 or 3 times the nutritional benefits, without getting too full. Today’s fruits and veggies have been measured have about half the nutritional benefits of those farmed in the 1950’s due to the depleted soil composition and modern farming practices. When we consider the depleted nutritional profile of modern day fruits and veggies, increasing serving size of your veggies and fruits could be a vital key to good health. 

Green juice can be drank by itself, or used as a base for shakes. I don’t recommend adding too much to your juice since fat, protein and fiber will slow down the absorption of nutrients. That being said, I do usually add chia seeds to my juice. I like the consistency (it is similar to pulp in OJ) and the added Omega 3 fat and fiber helps me feel more satisfied and lowers the glycemic load of the sugars in the juice (so my blood sugar doesn’t spike then drop dramatically.) 

To make a green juice, you’ll need a good juicer able to juice fruits and veggies well or a high power blender like the Vitamix.  Here’s what I’ve been drinking the past couple of mornings:

Servings 2

Prep Time: 15 min

•     1-2 apples
•     1-2 cucumbers
•     1 cup kale
•     1 cup broccoli
•     1 cup collard greens
•     Several stalks parsley (stem and leaves)
•     1 lemon (peal removed)
•     ¼- ½ inch of knob sliced ginger
•     2-3 large beets
•     1 tablespoon Chia seeds per serving

Juice all ingredients except the chia seeds. Pour out each serving of juice into a shaker cup and add 1 tablespoon of chia seed. Shake well and allow the seeds to plump up for about 10 minutes. The seeds will develop a gelatinous coating. To avoid the seeds clumping, shake vigorously every couple of minutes. Drink immediately for highest nutritional value.

* If you plan on refrigerating the unused portion, you can keep it for about 24-72 hours IF the juicer you are using is a low speed juicer designed to preserve the enzymes in the juice.

Use this as a guide- don't get hung up on the exact ingredients and amounts. Use what you have, and omit what you don't. Experiment with different combinations. The most important thing... Drink up! 

ENJOY!

6 weeks later...

6 weeks post detox

For the first time in six months, I ran yesterday! It was only about a mile and a half, and it wasn’t exactly Olympic qualifying time- but I did it all in one shot. The best part, pain free! 

When I did my detox last month, my primary reason was to reduce the inflammation in my ankle and foot that resulted from an injury I had in February. I was waking up in the morning with stiff joints and having trouble walking let alone trying to get back into running. Once I finished my detox, I was so much better, but I wasn’t quite ready yet to start running. 

After six weeks, I’ve been able to strengthen the stabilizing muscles in my foot and ankle resulting in improved stability. Yesterday I felt strong enough to attempt a short run. I was aiming for 3 minutes- the length of the song I was listening to.  Eighteen minutes and four songs later I was still going! I only stopped to make sure I didn’t over do it. 

I can’t imagine being able to work out as intensely if my ankle was still inflamed. The recovery process would have been longer, for sure. 

So six weeks later, am I happy I did the juice fast? Absolutely! Not only do I still feel good, but I’ve make juicing a part of my daily routine. I’ve been having fresh green juice almost every day. I drink it first thing in the morning and I feel energized and satisfied. I do often add chia seeds to my drink to bulk it up and add Omega 3 benefits, fiber and a little protein.

I complained that my skin wasn’t as clear as I wanted at the end of my detox. Well I didn’t get that facial, but I did go on vacation. After a 10 day break, and LOTS of sleep, I got what I was looking for. My skin looks more refreshed and clear.  Undoubtedly a result of the combination of rest and highly nutritious juice!

As we head into BBQ and beer season, you might want to consider taking 7-10 days out to do a cleans for your body. If juicing isn’t for you, then there are other options to help your body detoxify that include eating solid meals. And please, don’t try those “flushes” or herbals with unsubstantiated claims. If you have any questions or would like some support during a safe detox, don’t hesitate to email me.

Probiotics

Gut Bugs

Recently, a friend asked me for recommendations for building and maintaining a healthy gut flora.  A healthy balance of good bacteria in the Gastrointestinal (GI) tract is vital for healthy digestion, elimination, strong immune system and even proper hormonal and cholesterol balance. So the question is, are there ways of eating your way to a healthy gut, or are supplements the only way?

Simply put- yes. Of course there’s a way to build and maintain a healthy GI tract using food alone. Humans have done so for generations using the tradition of fermented foods. That is as long as we continue to eat traditionally, avoid excessive use of antibiotics and pasteurized foods.

Unfortunately, modern lifestyle has strayed from those traditions. The biggest culprit? Our society’s obsession with sanitizing everything and pasteurizing our food. We are basically killing off the good bacteria along with the bad.


I'm not saying it's not possible- I'm just saying it's a lot of work, time and/or money that most of us (including myself) don't have. This is because to guarantee you're getting enough through your diet you'll have to either pickle your own veggies (like traditional kimshi for example,) make your own sauerkraut, your own yogurt OR find a whole food supplier or health food store that sells it or does it the right way (read: expensive.) Pickled foods in most grocery aisles are pasteurized; so commercial sauerkraut and pickles have no bacteria (thanks FDA!) Milk, cheese and yogurt found on the shelves are also pasteurized specifically to KILL bacteria. Yogurt then is inoculated with specific strains of bacteria for minimal viability (and not to mention then loaded with sugar) and stamped with a label "active cultures."

So what's left? Here's some ideas of what to add to your daily menu to get gut healthy:

• Plain and low sugar yogurts- The excess sugar messes with the GI integrity giving the bad bacteria fuel to grow more. Try kefir or lassie also for a low sugar alternative. ALWAYS look for the rBGH label to ensure you’re not getting extra hormones in your dairy. Lactose intolerant? It doesn't have to be dairy try soy and coconut yogurt. And if you’re feeling extra adventurous- make your own! 

• Kambucha teas- These have become pretty popular on the meditation/yoga/hipster circuit ;) – you can find an extensive variety of bottled tea at whole foods or at most health food stores. But getting  a daily bottled can get pricey (they run about $5 a bottle.) Alternative- make your own. 

• Traditionally pickled veggies and sauerkraut- Easy enough to find if you have an Asian grocery nearby or even at health food store or Whole Foods. Making your own is a more cost effective option (especially handy for left over veggies you don’t want to go to waste.) Check out this video on how!

• Traditionally fermented soy like miso and tofu - Not the packaged stuff in the supermarket most likely made for GMO soybeans (but that's another topic you can check out from a previous blog). Try looking for organic, non-GMO products at your health food store or Whole Foods. Your best value is probably an Asian food store that either makes properly or imports it. Making tofu is a little more challenging at home, but could be worth it for the fresh results!
  
  

So what happens if you can't realistically get these foods everyday? Or if you think you need a little extra boost? There are Pro-biotic supplements... but all are not the same. You should be just as cautious about the quality and source of your probiotic supplements (or ANY supplements for that matter) as you are about the food you’re eating. 

In my opinion- I'd say 95% of the probiotics in the stores/online are terrible! First to have a high quality probiotic, the bacteria needs to be particular strains, stored under controlled temperatures, the expiration date should indicate the "real" expiration date (most are stamped with the date of half the viability) and the fillers and capsule should be made of quality material that is well tolerated and enhances, not blocks, absorption. Most probiotics found on the shelves of drug stores and supermarkets do not even meet the minimal guidelines for a high quality supplement. And the worst part is that they're expensive!

 
So knowing the source is very important- there are a couple you can get in most pharmacies that are pretty good. The thing is they're expensive and depending how they are shipped (I'll tell from experience NOT refrigerated) the integrity of the bacteria can be compromised. For the price and quality I recommend Metagenics- They have several formulas with variations in strain for various indications, high quality control standards and GMP-certified facilities, constant testing and assaying to ensure optimal viability, controlled transportation and storage AND they don't cost an arm and a leg! 

I hope this has inspired you to get more fermented foods into your daily diet, or maybe even to start making your own. If you still think you need to take additional supplements, check out the Metagenics and find out how you can order your product through me at https://wealthofhealthrx.mymetagenics.com/ . If you have any questions email me at Lara@WealthofHealthRX.com

 

Homemade Hummus with Tahini

 

This month's recipe will incorporate an underrated seed: sesame. When mashed into a paste, it's called tahini. Commonly used in Middle Eastern, Greek, North Africa, Turkey and East Asia, it's considered more exotic in the Western culture. However, with the increased popularity and mainstream acceptance of hummus into our Western diets, people have been eating tahini and not even realizing it!  

 

So What is Tahini?

Tahini, is similar to peanut butter and other nut butters. It's made by simply grinding sesame seeds into a rich paste. Because of the sesame seed's natural oil content (which is a healthy fat), it will separate and needs to be stirred often. Refrigeration is needed to keep it from going rancid.

It can be eaten on its own as a spread, or used as a dip or garnish. It's absolutely divine on bread topped with honey, dates or fruit preserves. It's most well known in the Western culture when it's mixed with ground chick peas to make hummus or with eggplant to make baba ganoush.

So What's so Nutritious about it?

   

Sesame is an especially good source of cooper, magnesium, manganese and the amino acid methionine. It's also a good source of Vitamin B1, iron, calcium and fiber. Although it's a high fat food, it is a healthy source of fat, used in moderation can help you feel more satiated and improve blood sugar levels.

Combine it with chick peas and you have a great (and delicious) source of protein and fiber. Olives and olive oil provide more Omega 3 (healthy fat). And when you add add veggies like cilantro, spinach, carrots or tomato you're adding even more nutrients as well as phytonutrients (read the blog on Phyto-nutrients to find out why they're so vital!)

 

So What's so Nutritious about it?

I don't have to tell you, that the home made version of anything just tastes better! Besides, have you ever looked at the list of ingredients in your average store bought hummus? It's packed with preservative, oils of questionable quality and they often skimp on the tahini or garlic. Do yourself a favor- try making it fresh and you'll be getting the most nutritional value and taste! 

Make it!

Prep Time 15 min

Servings 8  

Basic Ingredients:   

• 2 cans garbanzo beans   
• 1/2 cup tahini
• 1 bunch fresh cilantro (stems removed)
• juice from 1/2 a lemon
• 1/4 teaspoon chile powder (more or less to your taste)  
• 1 tablespoon olive oil
• 4 garlic cloves (more or less to your taste)
• 1 teaspoon sea salt    

Directions

Place everything, except garbanzo beans, in a blender and blend. Then start adding the garbanzo beans and continue to blend until smooth. Feel free to adjust quantities to taste and experiment with different additions like:

• 7-10 cups fresh spinach- add after the garbanzo beans
• 1 cup edamame- use less garbanzo beans to adjust ratio. Packs in extra protein!
• ½ cup Sundried tomatoes- can blend in at the end or chop and mix in
• 1 cup red pepper- blend in after garbanzo beans 
• ½ cup Olives- can blend in at the end or chop and mix in

Serve with fresh veggies or pita as a dip. Or use as a spread on hard boiled eggs or sandwiches.