Tapping Into Possibilities

C is for Cacao cont’d…..

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What’s important to know are the health benefits of cacao and what form is the best way to get those benefits.

If you read part 1, you’ll note that for centuries cacao was consumed in liquid form though not the Swiss Miss instant variety. Look for Raw Unsweetened Cacao Powder. Look for Dark Chocolate with 70% cacao. And my favorite, Cacao Nibs.

To be considered “dark”, the chocolate must have at least 35% cacao but please note, the research and resulting benefits have all been done with dark chocolate with 70% cacao.  Although 70% is considered bittersweet, it is satisfying and you won’t keep craving more and more as in that big bag of M&Ms I used to devour at the movie theater.

Health Benefits from Recent Research:

Better Mood: The carbohydrates in cacao raise serotonin levels in the brain.  Cocoa contains tryptophan, an essential amino acid required for the production of the neurotransmitter serotonin. Enhanced serotonin levels can lower anxiety levels and improve mood.

Reduced PMS Symptoms: whether it’s the magnesium or the tryptophan, who cares, it works!

Eating cacao also helps to release endorphins, the “I feel good” natural high. Perhaps, this is why we have so many chocoholics.

Just the smell of cacao can increase theta brain waves. Think relaxation.

Healthy Heart and Lower Cholesterol Levels:  Cacao is full of antioxidants called flavonoids.  Flavanoids help to prevent clogged arteries and make platelets less sticky which can reduce the risk of blood clots, heart attacks and strokes.

Cacao contains healthy monounsaturated fats which help raise the good cholesterol (HDL) levels.

Suppress  Appetite: A cup of cacao before a meal will reduce your hunger. Cacao contains the mineral chromium which helps stabilize blood sugar.

More Energy: Cacao contains a substance called theobromine, a central nervous system stimulant. It helps boost your energy during that afternoon slump.

Chocolate is a perfect food, as wholesome as it is delicious, a beneficent restorer of exhausted power. It is the best friend of those engaged in literary pursuits.  Baron Justus von Liebig (1803-1873), German chemist

 

Disclaimer: The information provided here is for educational purposes only and is not intended to substitute for medical counseling. Intentional Health and DIY Health & Wellness does not treat, prevent, cure, or diagnose any disease or ailment.

 

C is for Cacao

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The Theobroma cacao tree is an evergreen indigenous to Mexico and South America. It’s “fruit” are large pods containing 1” seeds. These seeds are where all forms of chocolate and, dare I say, cocoa come from.

Basically, Americans misspelled cacao a long time ago and now some say cacao is the raw form and cocoa is the processed form but they really are all the same thing (and if you want to debate cacao vs cocoa or raw, processed, hand shelled, etc. this is not the place).

Who do you have to blame for all those sweet, decadent chocolates that originated in Europe? The Spanish conquistador, Cortes.

For 100’s of years the Mayans (dating back to 400 AD) and the Aztecs (1400 AD) recognized the value of cacao. Not only was it a healthful drink called “chicolati” (beaten drink) or xocolati (bitter drink) but the seeds were a form of currency.

The Divine drink which builds up resistance and fights disease. A cup of this precious drink permits a man to walk a whole day without food. Hernando Cortes, 1519

After Cortes conquered the Aztecs and won Mexico for the crown of Spain in 1520, he returned to Spain in 1528 with a cargo of cacao beans and chicolati making equipment.

Chocolate is a divine celestial drink, the sweat of the stars, the vital seed, divine nectar, the drink of the gods, panacea and universal medicine. Geronimo Piperni, quoted by Antonio Lavedan, Spanish army surgeon, 1796.

The beans eventually found their way to France in 1615 and to London in the 1650’s and was eventually sweetened and lightened and sweetened and lightened some more with sugar and milk becoming “a shadow of it’s former self”.

Note: Not all chocolate is created equal

Gluten- Free in a Bag

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Gluten Free is currently a marketing gold mine so you have lots and lots of products to try. But, while it is great to have some gluten free-alternatives and substitutes for your pasta, crackers, cookies and breads, it is still processed and most gluten-free products have more carbs, sugar and calorie than their gluten equivalents.

But if you just can’t bear the thought of no snacks or pasta here are some of our favorites to help get you started and make the transition.

Kame Original Rice Crackers (forget the other brands they leave a yucky taste). We’ve bought this brand since long before the gluten-free “fad”.

Le Veneziane  Penne Rigate Corn Pasta (in our house no child or guest has ever noticed the difference). Personally, most of the other brands/types on the market except for Bionatuare make me gag.

Glutino Pretzels. I’m not a fan of most of their products but these are delicious. In fact, in a taste test with popular regular brands, they won.

Trader Joe’s GF Chocolate Chip Cookies (the ginger snaps will do but have a funny texture and the meringues are great but you can easily make your own) are crunchy not chewy and really, really good.

The French Laundry Cup4Cup “Flour” – the best substitute I’ve found with no gritty after taste. King Arthur Gluten Free Baking Mix is a close second.

Mama’s Pancake Mix  – King Arthur Pancake Mix is also great and if you don’t tell, no one will notice.

Gillians Bread Crumbs  – Perfect substitute for chicken or eggplant parmesan

Canyon Bakehouse Breads – Until I found Canyon Bakehouse, I considered Udi’s GF breads, when toasted, acceptable but “gluten free bread” is really an oxymoron (a combination of contradictory or incongruous words). Breads are definitely the hardest thing to give up and to find an acceptable substitute; that is, until Canyon Bakehouse.

Processed food, whether gluten- free or not, is not real food.

As Michael Pollan’s Rule #39 in Food Rules states, Eat all the junk food you want as long as you cook it yourself.

 

Disclaimer: The information provided here is for educational purposes only and is not intended to substitute for medical counseling. Intentional Health and DIY Health & Wellness does not treat, prevent, cure, or diagnose any disease or ailment.

 

 

 

 

GLUTEN IS NOT YOUR FRIEND & GLUTEN FREE IS NOT A FAD

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Gluten is what gives kneaded dough its elasticity. Gluten is a protein found in wheat, rye and barley and some oats due to contamination during transportation and processing.

An estimated 3 million Americans have celiac disease, a genetic disorder and an estimated 20 million Americans have non-celiac sensitivity or allergy.

If you have Celiac disease, any gluten is a problem and there is a wealth of information at www.celiac.com  and other sources online.

The winter wheat used for American bread flour has a higher gluten content in order to make our soft, fluffy breads and huge bagels. American wheat is also hybridized i.e. selectively bred to have a higher gluten content unlike European wheat.  The difference between heavy, dense loaves of bread and fluffy light bread is the gluten content.

Gluten is also hidden in many products as a thickening agent. Think Cream of Chicken soup. There are many surprising products and foods that contain gluten including lipsticks, play doh,  “natural” flavors and malt. I was very unhappy when I had to give up my favorite movie theater candy, Malted Milk Balls!

Many doctors who specialize in auto immune disorders (lupus, MS, RA, thyroid disorders) suggest their patients eliminate gluten. “Gluten often causes the body to flood with inflammatory chemicals called cytokines which send an already wound up immune system in to hyperdrive, attacking tissue”, says Naturopathic physician Brooke Kalanick, N.D..

What you need to know: A gluten sensitivity isn’t just a gut problem. The New England Journal of Medicine reports 55 diseases that can be linked to gluten ranging from osteoporosis to depression, to migraines to fatigue, to balance problems.  Dr. Mark Hyman, founder of The Ultra Wellness Center in MA and author of one of my favorite books, The UltraMind Solution, considers gluten sensitivity an auto immune disease because it causes inflammation through the body. He recommends treating the cause (gluten) rather than the disease first.

So how do you treat the cause? Simply, but not always easily, eliminate gluten from your diet for 2-4 weeks and see how you feel. No expensive blood tests needed.

Is it worth trying? You bet. Many parents report that learning and behavioral problems, even symptoms of autism are reduced or disappear with a gluten free diet.

What do I eat? If you suspect you might have a “gluten intolerance”  (officially know at Non-Celiac Gluten Sensitivity (NCGS) whose symptoms range from moodiness, ADD, digestive problems to fatigue) and want to experiment start with Real Food and eliminate anything and everything out of a box or a plastic bag.

But if you just can’t bear the thought of no snacks or pasta here are some of our favorites to help get you started and make the transition.

 

Disclaimer: The information provided here is for educational purposes only and is not intended to substitute for medical counseling. Intentional Health and DIY Health & Wellness does not treat, prevent, cure, or diagnose any disease or ailment.

 

B is for Breath

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Life begins with your first breathe and ends with your last.

Just watch a baby breathe. Breathing is an involuntary action. Or is it?

While breathing is mostly involuntary, your breathing is nothing to take for granted. Breath is the fuel of life. Your breath carries oxygen to every cell, all 70 trillion of them. Breathing eliminates toxins and stressors.

Breath helps us to communicate, to calm, to center, to circulate (not just oxygen, but thoughts and insights).

 For breath is life and if you breathe well,                                                  you will live long on  earth. Sanskrit Proverb

Many mystics and ancient cultures have believed for centuries that breath is evidence of spirit and that working with breath is a spiritual practice. In many languages, including Sanskrit, Greek, Latin and Hebrew, breath and spirit are the same word.

Today, science is proving the importance of “breathing well” and its ability to heal. How you breathe affects you physically but also your state of mind and how you feel. Different breathing techniques are powerful tools.

                             We need to learn how to breathe “more slowly, more quietly,                              more deeply, and regularly”, says Dr. Andrew Weil.

How you breathe can be invigorating; it can be calming; it can bring clarity and done improperly (shallow chest breathing) can be a health hazard. We thrust our chin and neck forward especially while on the computer; we hold our breath; we stiffen our spine; we shrug our shoulders.

Healthy breathing strengthens and improves the function of your diaphragm, which will keep your spine flexible and your core strong.

Your most important tool for well being and reducing stress is your breath. You may not be able to see it but it is an invisible force.

Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.                                                                             Thich Nhat Hanh, Vietnamese Buddhist Monk

And the good news is you don’t have to be in a yoga class or have a dedicated meditation practice (though it’s a good idea), to begin breathing well.

 

Disclaimer: The information provided here is for educational purposes only and is not intended to substitute for medical counseling. Intentional Health and DIY Health & Wellness does not treat, prevent, cure, or diagnose any disease or ailment.

Farewell to Bean, a Mighty Fine Cat Indeed

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When our dear kitty, Bean, was hit by a car in front of our house on Saturday, I thought about the things she had taught me and how grateful I am for the three years she was part of our family.

One of my favorite books is The Game of Life and How to Play It (1925) by Florence Scovel Shin.  She refers to an old saying, “No man is your friend; no man is your enemy; all men are your teachers.”                            

Even though Bean was a cat, she was definitely my teacher.

What did Bean teach me?

Be persistent; don’t give up as in I won’t stop scratching the door until you let me out. Know what you want and go for it.

Don’t be afraid even if you get lost and take five days to find your way home. Life is an adventure with so much to see and to do.

Change is good. You become fat and lazy like your sister if you stay within your comfort zone, in that cozy little box of a world you’ve created for yourself.

Make sure the people you love, know they are loved. From the moment you stirred in the morning she was by your side purring and she always greeted you when you walked in the door. Although she refused to obey the rules such as wearing a collar – we went through more than a dozen, or staying off the counters or leaving you in peace in the bathroom, she never made you mad.

Earlier today I came across a copy of T.S.Eliot’s book of cat poems, Old Possum’s Book of Practical Cats (1939), this inspiration for the musical CATS. (Sidebar: The most famous song from the musical, Memory is not inspired from Eliot’s cat poems but from two others, Preludes and Rhapsody on a Windy Night.)

Which  cat was Bean? A little bit Rum Tum Tugger, a little bit Mr. Mistoffelees, a little bit Rumpleteazer.

Curiosity may have killed this cat but she didn’t want to miss a thing.

A vet once told me that an indoor cat may live a long life but an outdoor cat will live a happy life.Our beautiful cross-eyed Bean was a happy cat indeed.

bean

S is for Stress

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Some stress is good. Exercise, for instance, is a form of stress but it can help brain cells grow.

It’s the chronic stress, that’s not so good. Stress can come from many different sources. Work, relationship and financial problems and physical trauma are not the only causes.

Perhaps the more insidious causes of stress are the not so obvious, or at least the ones not talked about so much, such as toxicity, pathogens, allergies and nutritional deficiencies as a result of poor quality food, water and air. All can cause imbalances in the body.

When the body becomes ill, the body’s first signal that all is not well is through vibrational or electromagnetic waves. Our body is a network of bio-photons, which acts like an extremely fast super computer. Every thought and action is accompanied by an electrical activity in the nervous system and by bio-photon communication between cells.

Our cells network together to keep our body in balance (remember homeostasis from high school biology?). When any kind of stress enters the body, it produces erratic vibrations which lead to imbalances which leads to disease.

Stress worsens and/or increases the risk of many diseases including diabetes, Alzheimers, depression, GI issues, obesity and heart disease and of course, it accelerates aging.

Don’t assume stress is a way of life, something you have to live with. You can learn to change much of what is happening inside you without drugs or invasive procedures.

Natural Forces within us are the true healers of disease  Hippocrates, 4thc BC

What’s the first step? Stillness.

Whether you want to call it meditation, mindfulness, breathe work, prayer or just quiet time without any distractions, that’s the place to start.

Silence is something more than just a pause; it is that enchanted place where space is cleared and time is stayed and the horizon itself expands. Pico Iyer

 

Disclaimer: The information provided here is for educational purposes only and is not intended to substitute for medical counseling. Intentional Health and DIY Health & Wellness does not treat, prevent, cure, or diagnose any disease or ailment.

A is for Asheville & Art

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Now,  you might be wondering what in the world Asheville, North Carolina and maybe even Art have to do with Health & Wellness. Well, think again.

Western North Carolina is breathtakingly beautiful. The air is clean; the food is spectacular and the art and music communities are bustling.

Asheville is the largest city in western North Carolina. It was founded in 1784 and prospered until the Depression. The city and its amazing Art Deco architecture remained virtually unchanged from 1930-1980.

When most people think of Asheville NC, they think of another era and the Biltmore Estate and it’s opulence and materialism and, yes, beauty built by a single visionary named George Washington Vanderbilt II.

But the Asheville of 2013 is a town full of many creative visionaries.

“A visionary sees what is and sees through what is to what could be”

Eric Weiner in his 2008 The Geography of Bliss wrote, “it is big enough to have a thriving art scene and choice of restaurants, yet not so big it is burdened with big city problems.” Some think it’s the happiest city in the U.S.

It has a Sustainability Master Plan with a focus on a “green” economy and becoming self sufficient food wise. There are dozens of farm markets and “farm to table” restaurants. They even have a “Five Day Weekend Movement” (less stress, more fun) and support the Strive Not to Drive movement.  Add 4,000 artisans and craftsmen, many of whom are multigenerational, and the River Arts District along the French Broad River. Add gorgeous natural surroundings and a relatively mild climate (think not too hot, not too cold, just right, as well as little snow though very close to a number of ski resorts).

Someone described it as a city of southern civility & spiritual tolerance; to some that may sound like an oxymoron, but it really is a happy and peaceful place.

The takeaway message here, even if you can’t live in Asheville, NC, is that we can all find ways to soothe our souls, to manage our stress and live a happier life by surrounding ourselves with beauty, good food , creativity and art.

 

ABC it’s as Easy as 123

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A is for Avocado. Avocados are not just for guacamole; they are a super food and delicious. They have the “good” fats, the ones your body needs in order to absorb and use the fat soluable vitamins A, D, E & K. They have protein, fiber, B vitamins, antioxidants and more potassium than a banana. Studies show they are anti-inflammatory and promote heart health. Dr. Susan Blum, MD., author of The Immune System Recovery Plan believes than ¼-½   of an avocado per day will balance your cortisol levels (think stress) and relieve adrenal fatigue.

B is for Basil. Basil is so much more than just a seasoning herb that is native to India and tropical Asia. Basil’s flavonoids protect cell structures. It is a good source of vitamin A and magnesium. It is anti-inflammatory; it’s volatile oils have been shown to inhibit the COX enzyme, the same mechanism as anti-inflammatories NSAIDs such as Aleve and Motrin.

C is for Cantaloupe. All orange flesh melons are excellent sources of vitamins C & A and good sources of potassium, many B vitamins, vitamin K, magnesium and fiber. One study showed lower c-reactive protein (CRP) levels in those who ate more cantaloupe and CRP is the best marker of inflammation levels in your body.

I wish we had an Avocado tree as my daughter does in southern California but no such luck for us east coasters. However, Avocados are readily available wherever you live and the bonus is that the rough skin that gives it the nick name Alligator Pear means you don’t have to buy it organically (it’s not on the Environmental Working Group’s (EWG) Dirty Dozen List).

You really have no excuse for not growing your own Basil. It will easily grow year round on a window sill.

Its Cantaloupe season in the mid-Atlantic and as I try to eat locally, seasonally and organically as much as possible I’ll eat as many DelMarVa melons as I can this month.

ABC it’s as easy as 123 Smoothie  

¼- ½ Avocado                                                                                                                                 2-5 leaves Basil                                                                                                                                   1 ½ cups cubed frozen Cantaloupe                                                                                                   1-3 Tbs honey                                                                                                                               Juice of 1 lime                                                                                                                                   ¼-½ cup coconut water or water                                                                                                 ½ cup ice cubes

1. Partially thaw Cantaloupe and add to blender

2. Add remaining ingredients to blender, starting with 2 leaves Basil

3. Add more Basil, ice, water depending on your taste and desired consistency

Refreshing, Thirst Quenching, Nutritious & Delicious – this is what DIY Health & Wellness is all about.

 

Disclaimer: The information provided here is for educational purposes only and is not intended to substitute for medical counseling. Intentional Health and DIY Health & Wellness does not treat, prevent, cure, or diagnose any disease or ailment.

 

 

 

 

As a Matter of Fat…..Saturated Fat is not a Bad Word

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Not too long ago we were told all fats are bad. Now we are being told that saturated fat is bad and unsaturated is good but to decrease our overall fat intake.

Think again. We need fat in our diets.

Fat 101 – there are two types of fat:  Saturated Fat (solid at room temperature), think dairy, butter, meat and some oils such as coconut and Unsaturated (liquid at room temperature), think vegetable oils such as olive, canola, safflower, soybean, corn). However, don’t think for one minute that corn and soybean oil and even canola oil are “good” for you.

Saturated fat is actually good for you. The production of all hormones including the sex hormones progesterone and testosterone requires saturated fat. A study from Harvard’s School of Public Health showed that eating a low fat diet contributes to infertility and that eating full fat dairy may increase your chances of getting pregnant.

There are numerous studies supporting the importance of saturated fat. Saturated fat helps balance your body temperature and insulates and protects your organs. If you are usually cold, you may just have too little fat in your diet.

Saturated fat in your diet benefits your liver in several ways. It helps your liver empty its fat. Seems contradictory but in fact, the fat in your liver contributes to your belly fat. Saturated fat is more satisfying and helps with satiety. In addition, saturated fat protects the liver from toxins such as alcohol and medications (think Tylenol toxicity).

Your brain is mostly fat and cholesterol and most of that fat is saturated. You need saturated fat to keep your memory sharp, your energy up.

Saturated fat also keeps your skin and arteries lubricated and your nerves firing on all cylinders.

You need good/quality fat in your diet and in a balanced amount.

Today most “experts” believe 7.5% of your daily calorie intake should be saturated fat and 22.5% should be unsaturated fat for a total of 30%. If you are eating a 2000 calorie per day diet, this means you can have 17 grams (150 calories) of saturated fat each day. What does that mean to you? 1 tablespoon of olive oil is 2 grams, a whole avocado is maybe 2 grams, a cup of plain whole milk yogurt is 5 grams.

But some experts believe we should consume more fats because we are consuming too many grains and sugars. Too little fat is just as bad as too much fat. I don’t worry too much about the ratio I get no fat from processed foods.

The bad guy is trans fat which is in processed food to extend shelf life and to make it feel less greasy! Yuck.

Like a household budget for groceries or clothes, have a fat budget of 30% or even 40% but always pick good quality foods to spend it on. Wild Salmon, Grass Fed Beef, Raw Goat & Sheep Cheeses, Chocolate with 75% Cacoa, Pastured Butter.

As Dr. Andrew Weil put it, be a fat snob.

Disclaimer: The information provided here is for educational purposes only and is not intended to substitute for medical counseling. Intentional Health and DIY Health & Wellness does not treat, prevent, cure, or diagnose any disease or ailment.