Spring Glow

Spring is an exciting time of year. As we move into warmer weather we feel a sense of renewal. Everything seems fresh and alive.

As we become more active and enthusiastic, it's a good time to start up an exercise routine to help us keep fit and detoxify our body. One way to keep on track is to make a commitment in writing to yourself such as "I will rebound (mini trampoline) for 15 minutes 4 days a week." If you are feeling more ambitious you can commit to going to yoga 3 days a week in addition to walking, biking, and/or rebounding for 30 minutes 3 days a week.

For those who have very little extra time, just start out doing 5-10 pushups a day and work your way up to 25. Then do a variety of sit ups working your way up to 100, and ta da, you are done! The key is making it fun and interesting for you. Whatever you decide put it in writing and keep a log of when you exercised and what you did. You can also ask a friend if you can email your commitment to them and check in daily to tell them your progress. People have reported that writing a commitment down makes a significant difference in sticking to their goals. No one wants to write "did nothing today" in their journal, so if you are accountable to your journal or your friend, you are more likely to do something. Write it right on your calendar and check it off so you can look at your progress weekly or monthly.

Spring is also a perfect time of year to cleanse your body. After eating heavier, more warming foods throughout fall and winter a spring cleanse can help to remove old mucoid plaque in the intestines, alkalize the blood, give you more energy, help you to think more clearly, improve your complexion, soften skin and hair, improve your immune system, and give you that beautiful spring glow.

There are a number of ways to cleanse...

1. The Detox Diet: Eat only cleansing fruits, vegetables and salads for one to four weeks while drinking a lot of water. Eliminate all caffeine, dairy, meat, butter, chocolate, beans, eggs, corn, soy, salt, sugar, grains, nuts and oils. Once you get the hang of it, it's really quite easy. You can eat whole fats such as sprouted sunflower and pumpkin seeds, or avocados blended with vegetables and spices and/or seaweed to make salt free dressings. Eat lots of green sprouts like pea shoots, sunflower greens, buckwheat greens, alfalfa sprouts and clover sprouts which are amazingly high in protein, vitamins, minerals and enzymes (you can learn how to grow your own sprouts by coming to a Fundamentals of Raw and Living Foods course). Drink plenty of water: a good rule of thumb is to take half your body weight, and drink that amount in ounces (120 lbs. divided by 2 = 60 lbs., so that would be 60 ounces of water a day on an empty stomach). Another amazing product to add into your cleanse is a protolitic probiotic (pp). PPs help create friendly flora in the bowels which makes for better digestion, convert proteins into amino acids, clean and strengthen the colon, reduce food and sugar cravings, moisturize the skin, and help our bodies to reverse the aging process by breaking down undigested proteins. An excellent way to eat probiotics is by making kefir and enjoying it in your salads or over fruit.

2. An Intestinal Cleanse: This is a deeper cleanse, and lasts 4 weeks. It involves taking herbs and cleansing shakes, and eliminating meals. People have experienced amazing benefits by doing a deep colon cleanse. The biggest benefits are removing mucoid plaque from the intestinal walls which blocks absorption of nutrients, removing toxins which are stored in the tissues and fat cells, and reducing stress on the organs which help to clean the toxins from the blood. There are many cleanses out there on the market which range in effectiveness and price. You can find some at your local health food store or order the Ejuva cleanse from Pure Joy Living Foods. I have found that the Ejuva cleanse is the highest integrity and most gentle cleanse I have tried.

3. A Fast: You can fast on juices or on water. Fasting on water one day a week is an excellent way to give your digestive system a break and help your body to heal. The longer you fast, the bigger the benefits. There are a lot of books on fasting, and I highly recommend reading some (see Rational Fasting by Arnold Ehret and Fasting can save your life at www.purejoylivingfoods.com).

4. Skin Brushing: The lymphatic system plays an important role in weight loss and detoxification. Lymph moves through a complex network of needle-thin tubes, collecting excess fluid from our cells. When lymph isn't flowing properly, the excess fluid causes tissues to swell, which can cause excess weight of 10-15 pounds. Both the liver and the lymph are very important in the detoxification process. Skin brushing is an amazing way to drain excess lymph and cleanse and detoxify your body the easy way. Just 10 minutes every morning will tone your skin, keep it soft and smooth, improve your complexion, stimulate your immune system, stimulate your acupressure points, regulate hormones and a long list of other benefits. Try our Yerba Prima skin brush with complete head to toe instructions for optimum results and benefits.

5. The Master Cleanser
One cleansing beverage seems to work wonders – and it's not very difficult for most people. The formula is adapted from the original.

The Master Cleanser Formula
• 2 Tbs. fresh squeezed lemon or lime juice
• 1-2 Tbs. pure 100% maple syrup, honey or stevia to taste
• 1/8 tsp. cayenne pepper
• 8 oz. pure water

Drink this cleansing beverage liberally (8 to 12 glasses) throughout the day. Make a concentrate and add water when you're ready to drink. Use the maple syrup to taste (less if you are sugar sensitive or want to consume fewer calories). Store the mixture in glass, not plastic. Also rinse your mouth and teeth with water after drinking to lessen the risk of lemon pulling calcium from your tooth enamel.
The perfect liver food, lemon is a great body cleanser, containing vitamin C, potassium, and other minerals. Its astringent nature helps to tighten up tissues, loosening and clearing out toxins. Syrup or honey adds wonderful energy and nutrients. Cayenne pepper helps clear the blood, eliminating mucus and toxins. Enjoy this tasty, spicy lemonade for 1-3 days with no other food.

Here's to your health, and keep up the excellent work of loving your body!

Harvard School of Public Health researchers studied more than 83,000 women and found that those who ate nuts five times per week or more significantly lowered their risk for type 2 diabetes compared with those who never or rarely consumed nuts. The women who reported eating nuts at least five times a week reduced their risk by almost 30 percent. (Journal of the American Medical association, 2002, vol. 288, no. 20).

Add this to a growing body of other nut-positive research, including a landmark 1992 study from Loma Linda University. Researchers observed about a 50% reduction in the number of both fatal and nonfatal heart attacks among those who consumed nuts five or more times per week, as compared with those who ate nuts less than once a week.
Nuts are high in fat and calories, so instead of just adding more nuts to your diet, it is better to substitute nuts for refined carbohydrates, and red meats.

Nutty Nutrition Facts

• Almonds: Demuculent, most alkaline nut, high in fat, protein and vitamin E
• Brazil Nuts: Low-fat, rich in fiber, high in protein
• Hazelnuts: Rich in selenium, aid in normalizing the metabolism
• Macadamia nuts: Rich in niacin, help rejuvenate the liver and discourage the craving for alcohol
• Pecans: High in fat, Vitamin B6, assist in repairing damaged cells in diseased hearts
• Pine Nuts: One of the best known sources of protein in the nut family
• Pistachio: It is one of the only nuts that is inclined to be alkaline forming, they are beneficial for healing constipation and help purify the blood and tone the liver and kidneys
• Walnuts: Rich in calcium, vitamin E and fiber, walnuts are a warming and laxative food used to strengthen the kidneys and lungs, to lubricate the large intestine and improve metabolism.

(Nut facts sourced from Whole Foods Companion by Dianne Onstead)

Nuts Are Rich In...

• Monounsaturated and polyunsaturated fats, which can reduce blood cholesterol, especially when substituted for foods rich in saturated fat, such as meat or cheese.

• Folic acid and other B vitamins, which may reduce the risk of heart disease.

• Vitamin E, known to be cardio protective. Almonds and hazelnuts have more vitamin E than other nuts do.

• Copper, potassium, and magnesium- all three are linked to heart health.

(Source: UC Berkeley wellness letter)

Storing Food

Nuts, Seeds and Grains are best stored for up to 3 months in a glass jar in the cupboard. They can be stored in the refrigerator if you have room for up to a year or in the freezer as a back up. If they are soaked and dehydrated, they should not be frozen.

Dried Fruit should be stored in the refrigerator to prevent bugs from hatching. If the fruit is very fresh, you can keep it in the cupboard or in cold storage for up to 3 months. You can also freeze dried fruit with little or no effect on its vitality since it lacks water.

Spices should be replaced every 6 months, and stored in clear glass jars in your cupboard out of the light.

Fresh fruit is best at room temperature as the flavors are much better. If you put them in the refrigerator, put them in a separate drawer with fruit only as the gases will make other foods possibly go bad.

Vegetables are best stored in green plastic bags found for sale in a lot of produce sections now. They help the vegetables to last much longer than regular plastic bags. If you store in any type of plastic bag, make sure the end is closed to prevent wilting. If you can fit your veggies into a glass container, that is always best. You can revive wilted herbs by placing them in a glass of cold water like a flower.

Glass is always the best choice when storing food. In a personal experiment, I found that strawberries lasted 2 times longer when stored in glass instead of a plastic bag.

Even large salads can be stored in ½ gallon glass jars. They look beautiful, and you can see them smiling at you in your refrigerator. Always store your food in clear glass and label it by writing on it in permanent ink (the ink washes off with a good scrubber). Find cases of pint, quart, ½ gallon and gallon mason jars at hardware and grocery stores. There are also lots of glass storage sets with plastic resalable lids available at a variety of stores.

Plastic is a good second choice to glass. Reusable plastic containers should be a food grade plastic and clear so you can see what you have (no expensive science experiments).

Freezing destroys some of the nutrients in fresh food because of its water content. Some recipes can be frozen and defrosted and still be quite tasty. Some examples are raw lasagna, raw apple pie, or anything that has low water content. Dried fruits, nuts, seeds and grains are fine frozen because they have no water.

Refrigeration - Go through your refrigerator at least once a week to prevent fresh foods from spoiling. You never know what’s hiding back there!

Storing in cupboards is good for spices, nuts, seeds, grains, and dried fruits for 3 to 6 months. Any longer than that, and they should go in the refrigerator to prevent spoilage.

Countertops are great for foods you really want to eat like fresh fruits, prepared crackers and raw snack foods in glass jars. If you can see it, you are more likely to make a healthy choice.

Labeling is important to keep foods rotated and fresh and to remember what that little “is it a seed or a grain or what?” thing is. Using a piece of masking tape or store bought label, write the date including the year purchased, and the name of the item and whether or not it’s organic.

Can what you eat significantly affect your mood?

Yes, according to a recent survey conducted by members of the London-based Food and Mood Project. After surveying 200 people suffering from a myriad of mental health problems during a one-year period, nutritional therapist Amanda Geary found that more than one-third of the participants experienced significant improvements when they ate or avoided particular foods. Participants who suffered from anxiety, panic attacks, and mood swings had the greatest improvements in mood, after incorporating more "supporters" (foods that help sustain good moods) and eliminating identified "stressors" (foods that drag down moods) from their diets. Those struggling with depression reported the second-highest shift in behavior when eating similar diets. According to the report, mood supporters include fruits and vegetables, nuts and seeds, whole grains, oil-rich fish, and high protein foods- all of which keep blood sugar levels steady. Geary also discovered that eating regularly and not skipping breakfast, as well as drinking more water, had a beneficial effect on moods. Food stressors, on the other hand, include alcohol and chocolate, and for about 80 percent of study participants, sugar and caffeine have the worst effect on blood sugar levels and thus foster foul moods and anxiety.

Feel-Good Foods
Feed your mind with these supportive foods:

• Bananas: Calm the mind
• Broccoli, sweet potatoes, oranges, peaches: Clear the mind
• Avocados, beans, green leafy vegetables: Create good moods
• Omega-3 fatty acids: Prevent the blues
• Salmon: Reduce mood swings
• Water: Boost energy
• Whole grains, herbal teas: Ward off stress

Balance is sustainable

Throughout the eight years that I have been eating a high raw diet, I have been in search of balance many times. I have also worked with many people and spoken to hundreds more who have said the same and have many questions on what is the right diet, what they should and shouldn't eat, and which expert should they listen to.

What I have come to find during this time, is that what we eat is a large part of our well being, and even more important is how we think about what we eat. The first thing to eliminate completely from your diet is the word "should". Whenever you think you should or shouldn't be doing something, then you are not doing it out of joy but out of obligation. Try a little game with yourself, and ask your closest companion to do it with you. Whenever you catch yourself saying the word should, you must give the other person a dollar. By the end of a week you will be much more aware of how you are using language to "should" on yourself.

The next thing I recommend to find balance is to stop looking so hard. You have the answers within you. They've been there all along. Just close your eyes and listen. Do you really "need" that piece of raw banana pie after dinner? What does your intuition say? Take a breath before you decide to eat something and say to yourself "What am I trying to fix with this choice?" If you get an answer that feels good now and will feel good when you wake up tomorrow morning, then proceed as planned. You are doing the right thing.

Remember to breathe and to honor your inner guidance every step of the way. Your choices today may not be the same choices you will be making a month from now, and that is fine. Our bodies and our spirits are continuing to evolve, and we need different nourishment at different times.
Be easy about all of this, have fun, and lighten up. Life is good!

I know that sometimes the biggest hurdle to overcome in changing to a healthier diet is how to find the time to prepare fresh food.

Here are some tips that may make eating healthy easier:

1. Eat simply. Eating delicious, raw prepared foods are great, but try thinking a little simpler. A nice big crispy fall apple with raw almond or pumpkin seed butter, a basket of delicious figs for breakfast, or Victoria Boutenko’s smoothie of 1 mango blended with ½ bunch of parsley. Eat simply for breakfast and lunch, and save prepared foods for dinner.

2. Buy your salad greens already washed. A lot of markets including Trader Joes carry prewashed baby greens such as arugula, spinach and mixed greens. This makes it really easy to open a bag and throw a salad together.

3. Shop at Farmers Market. Farmers bring produce fresh picked and ripe most of the time so you can buy your food at its tastiest, ripest and freshest. The flavors are so great that you will enjoy these foods all by themselves, with nothing on them. Think big juicy heirloom tomatoes.

4. Make fast salad dressings with tasty oils. There is an amazing array of delicious, exotic oils that now fill the markets such as pumpkin seed, almond, sesame, and walnut oils (for a raw, cold pressed product order from www.canada-shops.com) or Bariani cold pressed Olive oil which is my favorite olive oil. Just drizzle a tablespoon of oil and a little Himalayan salt, then mix your greens well, top them with sprouts, sliced avocados, tomatoes and some sunflower or pumpkin seeds, and you’ve got a healthy, easy salad.

5. Mash an avocado with some raw sauerkraut and spread on a flax cracker. I love this dish! Just take 1 avocado, mash it with ½ cup of your favorite store bought or homemade sauerkraut and eat it like that or spread it on a cracker.
(For a great selection of raw sprouted crackers go to www.rawfoodinfo.com)

6. Use presoaked nuts/seeds. Ever find a great raw pie or pate’ recipe and wish you didn’t have to wait for the nuts to soak? Here are 2 solutions. 1. Keep a couple cups of your favorite nuts such as almonds always soaking. You can keep them in water in the refrigerator for up to 4 days. When you are ready to use them, rinse them in 3 % hydrogen peroxide to freshen them. 2. Soak up to 5 pounds of nuts overnight, rinse them well, then dehydrate them at 105° until crispy. (About 36 hours for almonds, 24 hours for walnuts or pecans and only 8 hours for pumpkin or sunflower seeds). Let them cool and store them in an airtight container. When you need them for almond milk, just plain snackin’ or a recipe, they will be ready to use.

7. Pick one or two days a week to do your food production. Make the majority of your prepared foods on that day such as flax crackers, nut/seed pates, veggie burgers, almond mayo, pizza crusts, pesto, etc. which will keep for a length of time. Then on the other days, you have a foundation on which you can put your fresh fruits and veggies. Ideas: Make pasta sauce on your food production day, and on a non-production day, make a green salad and spiralized zucchini on which to put your sauces and dressings. You can also ask friends to help you on production days, and then everyone goes home with something.

8. Get recipe books with easy to prepare recipes like Elaina’s Pure Joy Kitchen or Raw Food Made Easy by Jenny Cornbleet.

9. Think Happy Thoughts. Make eating healthy fun, not a chore. Your energy and mood will improve with each healthy meal, making life more fun and light. If you eat pizza, so what? I’m sure you had a perfectly good reason for eating it. Now, take a deep breath, send lots of love to the pizza in your belly, and move on!