Heirloom Tomato Gazpacho

This is a great recipe for you to use with your farmer's market tomatoes...
Serves:8 (10 cups)
2 lbs ripe heirloom tomatoes, cores and cut intp 1/4" dice (5 cups)
1 English seedless cucumber, peeled and cut into 1/4"dice
1 small vidalia or other sweet onion, peeled and diced
2 yellow bell peppers, seeded and cut into 1/4"dice
2 cloves of garlic, minced
2 tsp sea salt
1 1/2 tsp fresh ground black pepper
1/3 cup best quality Spanish sherry vinegar
5-6 cups Knudsen's Low Sodium Very Veggie Juice,chilled
2 tsp Cholula hot sauce
1/4 cup extra virgin olive oil

1. Combine tomatoes, cucumber, onion and bell peppers and garlic in a non-reactive bowl.
2. Stir in salt and pepper, vinegar and veggie juice and hot sauce. Cover and chill for 3-4 hours (or up to 24 hours).
3. Just before serving stir in olive oil.

Per serving:
142 calories, 7.5 g of fat (1g saturated), 3g protein, 17.5 g carb, 3 g fiber and 425.5 mg sodium

Taken from Natural Health Magazine, July/August 2010

Smoothie Solutions

Combat some of the season's health challenges with a first-aid refreshing smoothie:

Health Challenge: Dehydration/ Smoothie Solution: Nectarines
Nectarines have lots of potassium, so they naturaly restore your electrolytes. These electrolytes are lost when you sweat. Keep the skin on for a fiber boost. These are great to pair with almonds, vanilla, raspberry juice and ginger!

Health Challenge: Fatigue/ Smoothie Solution: Soy
Soy is a complete protein so it will help you sustain your energy especially on hot days. Use silken tofu for a creamy texture or vanilla soymilk to add sweetness without aditional sugar.

Health Concern: Sunburn/ Smoothie Solution: Watermelon
Watermelon is a source of lycopene. Lycopene neutralizes some of the free radicals produced by the body during sun exposure. Slice it into cubes and add right in the smoothie. I would use seedless for less work! :)

Information taken from:
Natural Health Magazine
Big Green Cookbook, Jackie Newgent, R.D.,C.D.N


Here are just some other fun smoothies that I got from my yoga teacher, Tiffany...

Ginger Detox Delight:
Half Banana
1 /4 of an Apple
Handful of fresh Spinach leaves
Stalk of Celery
1/4 of a small Avocado
Handful of Blueberries
1-2tsp of fresh sliced Ginger
1tbls Hemp Seeds
Whey/Rice Protein
coconut water to desired consistency
Paleogreens, Earths promise or other favorite greens powder- (optional)
or small amounts of other veggies you have on hand (cucumber, mint, kale, sugar snap peas, chard, collards, peppers, spirulina, seaweed...)

Peanut Butter & Jelly with Celery:
1/2 Banana
Handful of Blackberries (or berry of choice)
1-2tbls of Peanut Butter
2 Stalks of Celery
Handful of Spinach Leaves
1tbls Hemp Seeds
Whey/Rice Protein
Coconut water to desired consistency
other Veggies you have on hand (optional)
Paleogreens, earths promise or other favorite greens powder- (optional)

Who said smoothies have to be in the morning, if you're craving sweets try this!

Sweet Tooth Rx:
Banana
Peanut butter or almond butter
Berries (optional)
Just a little honey & a dash of sea salt (optional)
Protein powder
Coconut water

Recipes by Tiffany Cruikshank

Quote of the Week-8-16-10

The secret of health for both mind and body is not to mourn for the past, not to worry about the future, nor to anticipate troubles, but to live in the present moment wisely and earnestly.
-Buddha

I truly feel that our emotional health is tied to our physical health. It is often when I am stressed about something or I have overcommitted myself or extended myself too far that I get sick or feel a physical decline. It should not surprise us that this connection exists. Our mind can play a vital role in the hormones our body releases and what state our nervous system operates in.

I have found that the first step in achieving physical wellness is to evaluate my mental and emotional state and make changes there if necessary. The easiest way I have found to start is to remind myself daily (hourly sometimes) that the past is finished and the future is unknown. How many times do we stress over something that is not a fact and may never occur? It is a waste of our life energy. If we stay present we stay in what is reality and we deal with things as they are dealt to us. I am not saying do not plan ahead or anticipate outcomes but watch how you anticipate. We often get what we fear.

When I feel my emotional health and mental state are at their best, I seem to have more energy and vitality. I choose better things for myself and I enjoy everything more. The best way to enjoy life to the fullest is the enjoy the present as it unfolds..otherwise you may miss it!

Have a super week!

Yoga Pose of the Week: Reclining Hand to Big Toe Pose 8-16-10

The pose I selected this week is Supta padangusthasana, or reclining hand to big toe pose. This is a great pose for low back pain. It can relieve compression and tension in the back. I also like this pose because it allows you to stretch your hamstrings while on the floor without stressing the vertebrae. This pose also helps balance asymmetries along the back. We all have dominant sides and this pose can help balance the tightness that may exist on one side of the back. If you have tight hamstrings a strap can be used. Variations of this pose are extending the leg across the body for a nice twist or abducting the top leg to the side of the body to stretch the adductors. Don't forget about the bottom leg in this pose. Think about reaching both sides of the hip into the earth and reaching out through the bottom heel to ground the pose. The pose is not only about stretching the top leg.

Here are some other benefits from practicing this pose:
-alleviates stiffness in lower back
-stretches hamstrings, calves and inner thighs
-relieves arthritis pain in hips and knees
-aligns pelvis
-helps recovery from a cardiac condition
-prevents hernia
-relieves sciatic pain
-helps relieve menstrual discomfort
-improves digestion
-stimulates the prostate gland

Note: If you have high blood pressure, place a blanket under your head.
Do not practice this pose if you have a headache.

http://www.yogajournal.com/poses/483
Check out the link above to find out how to get into the pose.
Enjoy!

The multiple uses of the coconut

Some of you may not be aware of the many benefits of the coconut. Coconuts can get a bad rap for the "fat" they contain. I wanted to let you know some of the cool uses of the coconut and its oils and water that can benefit you.

The coconut is a natural water filter that takes almost 9 months to filter each quart of water in its shell! The clear coconut water that results is one of the highest sources of electrolytes found in nature. ( A much better choice than gatorade or propel!)Young coconut water is identical to human plasma. Plasma makes up 55% of human blood, and the remaining 45% of our blood is hemoglobin which is essentially transformed plant blood (chlorophyll). So, if you could consume a drink of about 55% coconut water and 45% green leaf juice it is like getting an instant blood transfusion. I have made many of these with my juicer and felt an amazing energy boost. You can purchase coconut water at some health food stores and some grocery stores like New Seasons and Whole Foods. You can also buy young coconuts (white, flat on one side and cylindrical around the edges) at some asian supermarkets. You just crack open the shell and pour out the delicious coconut water. Coconut water is great to drink after a hard workout to replace electrolytes. If you find some thai coconuts at the supermarket, you can scoop out the soft flesh and eat that as well. This meat is pure, saturated fat which is great for rejuvenating oxidative tissue damage and improving the functing of the nervous system. I have purchased my coconuts at Uwajimaya Store in Beaverton.

Coconut oil is another one of my favorites. Coconut oil contains mostly medium chain fatty acids that the body can metabolize efficiently and convert it into energy quickly. Most animal sources of fat are high calorie, high cholesterol and consist of long chain fatty acids which are harder for the body to break down. The medium chain fatty acids in coconut oil provide energy quickly so people who suffer from poor digestion would benefit from eating this oil as it does not burden the liver or gall bladder. Here are some other nice benefits of coconut oil:
*anti-viral
*can be used topically to treat psoriasis, dry skin and chapped lips, stretch marks
*no cholesterol, and helps to lower cholesterol
* reduces the need for vitamin E
*doubles the body's ability to use antioxidant, omega 3 fatty acids
*normalizes blood sugar levels

I use this oil instead of butter in cooking and baking. I also spread it on bread and almost anything. It tastes wonderful. The recommendation is 1-4 tablespoons daily for a dietary supplement. When you buy it look for cold pressed and packaged in a dark glass container (it is light sensitive). I have found it at Fred Meyer, New Seasons,and Whole Foods.

Another one of my favorites is coconut milk. My daughter is dairy intolerant and I do not consume much dairy at all. I give her coconut milk because of the great fats and the taste. I also love hemp milk and almond milk but coconut milk is a little thicker and creamier so I use it for baking as well. There is even coconut ice cream, kefir, and creamer made from coconut milk and it is 100% dairy free. Coconut milk does not have all the same benefits as coconut water or oil but it does contain the medium chain fatty acids.

Hopefully, now you will never look at the coconut the same! Try it!

More information:
"The Coconut Miracle" by Bruce Fife, ND
"Eating for Beauty" by David Wolfe

The Sunny Side

I recently read a fascinating article in a newsletter I received. This article talks about the truth about Vitamin D and sun exposure. I found it quite useful and wanted to pass it along..

Keep On The Sunny Side
by Daniel I Newman, M.D., N.D., M.S.O.M.

"Sunshine has been praised in so much literature, poetry, songs, aphorisms, and even religions, that you would think our society would encourage people to have as much fun in the sun as possible. While that was true in the past, nowadays sunshine is demonized as the envoy of premature skin aging and, most menacingly, skin cancer.

But sun exposure provides functions essential for our health. It sparks Vitamin D production in the skin. There is burgeoning evidence that most people are Vitamin D deficient, which increases the risk of everything from cardiovascular disease to cancer to diabetes. And, since it is virtually impossible to get enough Vitamin D in your diet to achieve optimal blood levels without eating inordinate amounts of foods that most people find objectionable (like sardines, mackerel, and herring), sunshine is the only option save supplementation.

Sunshine also enters the eyes and stimulates melatonin production in the pineal gland, which aids sleep and has anti-cancer properties. These pathways also enhance serotonin levels in the brain, which staves off depression (particularly seasonal affective disorder).

So what is the solution to this dilemma? Like most things in life, it is moderation. Just as too little food leaves you undernourished, and too much leads to obesity, too much sun can cause skin damage, and too little leads to other health problems.

How much sun exposure is too much? That depends upon where you live, the color of your skin, and your personal history with skin cancer. If you are a dark skinned individual with (likely) no history of skin cancer, living in Alaska, you would be well served by spending as much time outside with as little clothing on as you can stand whenever the sun rears its head. On the other end of the spectrum, if you are very fair skinned and living on the equator, you better not be out in midday without shielding every patch of skin from direct sunlight.

On a more practical level for most people, use nature's sun overexposure indicator: the sunburn. Unless you have already had skin cancer, or evidence for pre-cancerous lesions, you should get as much sun exposure as you can without turning pink. As this threshold of sun tolerance, called the 'Minimal Erythema Dose' varies not only by geographic location, but also time of year, you will have to get to know yourself enough to figure this out. Obviously, it is better to err on the side of caution, especially with children who tend to be oblivious to their limitations.

But let's back up and examine the original premise that has led so many experts to damn sun exposure: Does sun exposure cause skin cancer? Skin cancers, like all cancers, arise when there has been enough DNA damage to the cells that the cells begin to proliferate without regard to the community in which they live. (I will resist the temptation to use Wall Street metaphors here).

Sunshine contains ultraviolet radiation of two types: UVA and UVB. UVA is far more prevalent, but UVB is stronger. Both have been implicated in causing sun damage leading to skin cancer. Since UVB is most intense April through October (in the northern hemisphere) and from 10AM - 4PM, either cover up or avoid the sun during these times, if you are particularly prone to sunburn.

But what about sun exposure short of sunburn, does that lead to skin damage and skin cancer? The answer, as is often the case with other health issues, seems to come down to diet. Greece has one of the lowest incidences of melanoma (that most dreaded and lethal of skin cancers) in the world. However, when Greeks move to Australia, and forsake their whole foods diet for the refined, processed Western diet, their melanoma incidence and mortality skyrockets.

Aside from eating a healthful whole foods diet, (as I harp on incessantly for many reasons), several nutrients have been shown, especially in combination, in both human and animal studies, to offer protection against sun damage from UV radiation. These include: Vitamin A, methylfolate (an active form of the B vitamin folate), Vitamin C, Vitamin E, β-carotene, fish oil, olive oil, lutein (from tomatoes, watermelon, etc.), EGCG (in green tea), theaflavins and thearubins (in black tea), citrus bioflavinoids, proanthocyanodins (such as in blueberries), caffeine (coffee drinkers rejoice), and polyphenols (in grape seeds, wine, and cocoa). And, a 2006 Italian study found that patients with melanoma had double the risk of metastasis if their CoQ10 levels were low.

Some of these nutrients you can get in your diet, but others, such as Vitamin C, Vitamin E, and Fish Oil, you will need to supplement to get adequate UV protection levels. Make note here that I am talking about taking these nutrients orally, not rubbing them on your skin!

What about topical skin protection, i.e., sunscreens: should you use them and do they protect against skin cancers? While most experts suggest using sunscreen for UV skin protection, there is no consensus that sunscreen prevents skin cancer. You see, while there are studies which indicate that sunscreen users have a lower incidence of squamous cell skin cancers, other studies suggest they actually have a higher risk of deadly melanomas. Even the FDA says that it is "not aware of data demonstrating that sunscreen use alone helps prevent skin cancer." Further, while blocking UV rays, sunscreen can reduce the conversion of Vitamin D in the skin.

Therefore, don't depend upon sunscreen as your hedge against sunburn and its consequences. Primarily use physical barriers, like shade and cover-up clothing when you have had enough sun. Restrict the use of sunscreen to areas you cannot easily cover, like your face and hands. And, if you are going to use sunscreen, there are some things you should know, because not all sunscreens are created equal.

First and foremost, most sunscreens contain ingredients that are potentially harmful: some are carcinogens; others endocrine disrupters which impair the body's hormonal functions; and some may even increase the risk of skin cancer! Even natural ingredients, such as Vitamin A, when applied to the skin, may increase the risk of sun damage. Also beware of 'nano' forms of sunscreens such as Zinc Oxide or Titanium dioxide. While these substances may be preferred sunscreen active ingredients, when they are made into nano-particles, they penetrate too deeply into the skin, and have raised safety concerns in some studies.

A recent study by the independent, non-profit Environmental Working Group (EWG) found that 84% of 785 sunscreen products had potentially toxic ingredients! You can go to the EWG database @ http://www.ewg.org/2010sunscreen/ for details about specific brands, and also find information about specific ingredient toxicity issues on their website. (We carry one of the EWG's top rated brands here at Rising Health).

Second, many sunscreens have exaggerated claims about their efficacy, or SPF (Sun Protection Factor). According to another study by the Environmental Working Group, sunscreens claiming SPF 50 protection only offered 1.3% more protection from the powerful UVB rays than SPF 30 sunscreen. Once you get to SPF 15 - SPF 30 and above, how heavily and how often you smear on the sunscreen (especially after sweating or aquatic activities) is much more important than the claimed SPF protection rating. For example, most people rub on one-half to one-fifth the thickness used in the SPF studies. Applying an SPF 30 sunscreen at one quarter thickness (about 0.5gm/cm2, a normal amount), exponentially decreases the protection down to a little over SPF 2!

In summary, the traditional notion that sunshine is good for you is correct: we need it to be healthy and happy. (Just ask my wife during the dreary days of January if the latter is true)! Unless contraindicated for medical reasons, sunshine should not be avoided, but rather sought out in places where it is limited, like here in the northwest. The trick is to modulate your sun exposure so you avoid getting burned. This is accomplished by appropriately limiting your duration of exposure, and by consuming protective foods and supplements. Skin protection should be primarily accomplished by using shade and protective clothing, and only secondarily by using sunscreen. If you are planning to use sunscreen, get one with non-toxic ingredients, and apply it liberally. Then go out there and enjoy my favorite time of year - summer! "

Yoga Pose of the Week-Bharadvajasana Twist 8/2/2010

The pose I selected this week is Bharadvajasana, which is a wonderful twisting pose. I am craving twists so that I can focus on my digestion after a week of poor eating. This pose also have nice benefits for the neck and shoulders and after a long plane ride, this felt wonderful.

Here are the benefits to this delicious twist:
-Relieves pain in the neck, shoulders, and back
-Helps keep the spine and shoulders supple
-Eases a painful, stiff,sprained or fused lumbar spine
-Reduces discomfort in the dorsal spine area
-Increases the flexibility of the back and hips
-Massages abdominal organs, improves digestion
-Reduces stress
-Wonderful for the 2nd trimester of pregnancy, carpal tunnel, and sciatica.

To get information on how to enter the pose and other fun details check out:
www.yogajournal.com/poses/487

Quote of the Week-8/2/2010

"Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but what it still possible for you to do."
~Pope John XXIII

Do you ever want a do over? I find myself sometimes being frustrated with what is going on in my life rather it be my relationships, my physical fitness, my career..you catch my drift. Maybe at this point I should have completed that iron man I said I would do before I hit 30. Sure, I would love to have invented some new form of exercise that was "all the rave" by now, maybe that relationship should have worked....
It would be easy to just sit and think on what didn't work and to give up and assume it is impossible or highly unlikely or to beat myself up for not making all my goals a reality. Easy does not mean it always the right choice or path. Sometimes we have to fail first in order to see the better path, or to truly appreciate achieving that goal. Sometimes it shows us how bad we want it.

Instead of recounting our failures and assuming it is just "not meant to be" why don't we focus on the possibilities that lie ahead and the time we have to work towards the new and improved goals. We can do anything we choose to do and everything is possible but as my old running coach would tell me " You gotta start to finish."

So instead of wanting a do over, pat yourself on the back for trying and go for the do again but even better and with more passion and persistance this time! You will never know if you do not try.

Have a great week!

Why am I eating?

I am finally back from vacation! I am very eager to get back into my fitness routine and my normal eating patterns and food. It is hard to stay true to your healthy eating lifestyle when you are with family with vast differences in eating. I found that when I was with my family I ate more and most of the time it was not the most healthy choice. It seemed like I was eating just because it was there..and believe me there was plenty food there ALL THE TIME.

This whole scenario reminds me of an article I read recently about why people diet and why diets do not typically work. Did you know that each year 45 million Americans go on a diet? I have found that most diets fail because they focus so much about what you eat instead of why you are eating. I have found that the best success for long term weight loss is to develop a healthy relationship with food and to go for making new long term habits that serve you. Roller coaster diets really do not work for long term results.

Here are some signals to evaluate to ensure you are actually hungry before you dive into a meal or snack:
- Time: Are you eating just because you normally eat at this time and ignoring the fact that maybe you had a large breakfast just a couple hours ago.
-Visual Cues: Are you eating due to watching the food network, a food commercial, walking by a bakery, bowl of candy on someone's desk, because someone just told you about a delicious recipe?
-Emotional eating (girls, this one is for us): Are you bored? (This was me last week), Are you lonely? Are you depressed? Are you eating because you think you deserve this?
-Self-Restriction: Did you tell yourself that you cannot have chocolate or carbs or something that has now backfired and caused you to crave it?
Mindless Consumption: Did you eat half that bag of chips while you were watching tv and distracted?

Before eating ask yourself these questions:
Am I hungry? This will cause you to stop and evaluate body signals such as stomach growling, headaches, difficulty concentrating rather than boredom, stress, or time of day.
What do I need? If you are hungry ask your body what is appropriate for you at this time. You may be thirsty and really all you need is a glass of water. Maybe you need an apple or some almonds. Most of us do not need chocolate but if you do then have it. I find that sometimes I am so hungry so I wil eat a quick bowl of cereal only to find that 30 minutes later I am hungry again. Really what I wanted was protein and I could have made a fresh fruit smoothie with some protein powder and been satisfied.
What do I have to eat? Set yourself up for success and have healthy snacks and food at work, in the car, and at home. Nothing is worse than really being hungry and having nothing to choose from. I keep some almonds in my car so that when I am starving after teaching for a while I can have a quick snack before I get home. Keep plenty of fresh veggies and fruit to snack on at home and at work. Choices make or break you. The more options you have the better chance you will not fall on the old standby that is not what you reall want or need.

I think if we just stop and evaluate why and what we are eating we will all make better choices. I should have written this article before my trip. :)