Green "Swamp" Wafers

Top o' the Morning, to Ye!  I hope you have a wonderfully happy gorgeous green day!

I had fun this week making another new recipe from Dr. Gabriel Cousens' Rainbow Green Living Cuisine book!

Since it's St. Patrick's Day, I figured something green would be fun!

With a dough made from almonds, spirulina, oil, and salt, these savory little treats are health-packed and unique!  I used about half the spirulina called for because I'm not a fan of that flavor, so I was being careful :)

These are odd little flaky crisps, and they seem like a versatile base!  Plain and simple, or maybe add stuff!

Here's a picture of the different things I tired:

From top left:

Raisins, organic cocoa, drops of agave

Cinnamon, maca powder, onion and garlic powder

Hazelnuts, chia seeds, and plain

I figure this lets me play around with sweet and savory!  So, I spread it out, and then put it in the dehydrator!  I don't know if my dehydrator just doesn't work that well, but it took a lot longer to dehydrate than the recipe called for.  But in the end, they had this great wafer texture, crumbly yet crisp!

All dried out!

And now I have these wonderfully healthy treats to sample for my run this weekend!

Almonds, I have discussed before - good healthy fats, calcium, proteins, antioxidants.

Salt is great for post-run replenishing sodium.

And spirulina, a blue-green algea (yeah, sounds gross, I know) but, as University of Maryland Medical Center states, "Spirulina is a type of blue-green algae that is rich in protein, vitamins, minerals, and carotenoids (a type of antioxidant that can help protect cells from damage). It contains nutrients, including B complex vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium, and gamma linolenic acid (an essential fatty acid)." This complete potein - containing all amino acids - help improve the immune system, fight cancer, protect against allergic reactions, help with growth of your body's good bacteria, and protect yout liver!  Of course, this is a newer item to the world of research, so they say more studies are needed to know for sure what wonderful benefits this gorgeous green goodie will provide!

And to go with this savory treat, I did have some processed green drink... but no beer here!  I know it's not as good as fresh-made green smoothie, but I was short on time.  So Dave and I just enjoyed this lovely sweet drink:

Green Goodness drink for Bolthouse Farms

Happy Green Day, my friends!  I hope you enjoyed whatever you did (though, of course, I hope you took some care for your liver!)

~Katie

Flying and Frying

So we’re back!

Dave and I got to enjoy a little over a week on a tropical island, exploring the culture, and seeing what island life is like! Oddly enough, where we went, it’s not THAT different from the norm. What began as an island of farmers and fresh produce, has become “Americanized” with fast food and buildings. Due to the war, military personnel brought in white rice and canned meat as staples, and over time, this has now become the “elite” food for islanders. Fresh produce is not commonly consumed as often.

But thankfully, it is still abundant! And hopefully, as nutrition education makes its spread, they’ll refocus their habits towards the blessings of food they have – coconuts, avocados, mangos, papayas, numerous rich leafy greens, and more!

Like being on the set for Jurassic Park!

So, how do you travel healthfully? Before we even got to the island, we had to deal with being bombarded by microbes, dehydration, and dangerous radiation!

No, this isn’t some SciFi plot or crazy takeover. This is something almost everyone faces during their lives – some people more than others.

Airplane Exposure to Dangers

When one gets on a plane, one is preparing to assault their body with many dangers. I’m not talking about potential dangers of malfunctions; I’m talking the constant dangers of germs, dehydration, and radiation.

Most of us are already aware that plane flights can be a breeding ground for disease – many people crammed close together for long periods of time, limited air circulation, and not the healthiest of snack options! So we planned about a week ahead to start boosting our immune systems with extra sleep, water, and vitamin C! (Hooray for lemon water!)

Dehydration was an issue for me on previous plane rides. First off, they swipe your water at the check in, so you have to try to find new water on the other side. This time, I grabbed two bottles, and figured I’d get the stewards to keep the water coming! Well… that worked out somewhat. I don’t know if I got stingy stewards or what, but I drained those two bottles in no time, and then was giving an itty bitty cup of water every now and then. I mean, seriously, I’m thirsty! What’s 3 ounces going to do for a 12 hour flight?! And when I’d try to ask for a bottle, they just smiled and walked away. Ugg! Lesson learned – buy even more bottles next time!

And the one that most people are NOT aware of – when you hop on a plane, you are going to be flying at heights that are affected by various forms of radiation.

Eh?

Radiation image from thegreendove.com

While we are constantly getting a “steady drizzle of rain” of radiation from space, the Environmental Protection Agency states “The atmosphere shields us from cosmic radiation, and the more air that is between us and outer space, the more shielding we have. The closer we get to outer space, the more we are exposed to cosmic radiation. This holds true when we live at high altitudes or fly.”

The Federal Aviation Administration put out a report I believe in 2000, for Aircrews entitled What Aircrews Should Know About Their Occupational Exposure to Ionizing Radiation. In it, they state “Ionizing radiation consists of subatomic particles that, on interacting with an atom, can cause the atom to lose one or more orbital electrons or even break apart its nucleus. Such events occurring in body tissues may lead to health problems. For aircrews, and their children irradiated in utero, the principal health concern is a small increase in the lifetime risk of fatal cancer. For both of these groups, exposure to ionizing radiation also leads to a risk of genetic defects in future generations. The FAA recommends limits for aircrews in their occupational exposure to ionizing radiation and provides computer software for estimating the amount of galactic cosmic radiation received on a flight.”

Wow!

Now, I’m not saying one long flight is going to necessarily have fatal effects, but low doses over time can add up. And we’re exposed to these forms of radiation constantly, just more so during flight. If they have to warn crew to limit their exposure, maybe it’s something to take seriously.

Looking out the plane window, over the Pacific

So what can you do? The EPA’s opinion says, “There are no practical ways to shield yourself from cosmic radiation during a flight. You can reduce your exposure while flying by taking shorter flights at lower altitudes. This is often not practical, and the risks from cosmic radiation do not warrant changing your travel plans to reduce your exposure.”

But what else? Hmmm… what do I always harp about?? Eat naturally, and keep yourself healthy! :)

So how did Dave and I handle these damaging assaults?

We started our morning with a big glass of lemon water to get a last little kick of vitamin C, then we made sure to get some good antioxidants in us, to help protect our cells! I wanted to do a giant green smoothie to take to the airport, but it was so early, and I ran out of time. So we just munched on some fruits and nuts. But keep it light! No sense weighing your body down with digestive needs when you want to reserve some energy for fighting off germs and radiation! ;-)

The day before our flight, I went to Whole Foods and stocked up on a few snacks: some raw pecans; trail mix of pumpkin seeds, sunflower seeds, cranberries, cherries, and other fruits; another trail mix for the way home, full of almonds, apricot kernels, golden berries, and goji berries; a bag of Coco Mole sunflower seeds (sprouted sunflower seeds tossed with agave, cayenne, and cacao powder); and a treat of dark chocolate with over 70% cacao!

Good antioxidant-rich foods, to help keep me from being too hungry! And then I tried to limit my intake of any of the airplane’s foods. Processed, heavy meals that do little to help keep your system running at its ideal level!

So that was the first part of trying to have healthy travels! And things you should consider if you fly often. Holidays are coming up, and those are popular times to travel. These are good tips for car trips, too!

Boost your immune system early; keep water on hand; eat antioxidant-rich foods but eat light. Oh, and make sure you get up and stretch to keep your blood flowing and moving all those nutrients around!

So stay tuned, there’s more Saipan to share :)

~Katie

Greetings from the other side of the Pacific!

Immunity Boosting Tea

Good morning!! How's your day going? It was a little nippy out this morning on my way to work! I actually had to grab a light jacket for the walk! But I didn't mind - the sun was still out, and the air was crisp and clean :)

While we usually think of winter as flu season, summer colds are pretty common, too. So protect your health! I had a cold coming on the other day, so I did my little ritual: gargle salt water. I don't know if that's just an old wives tale, or there's scientific research behind it, but it helps! Then I topped it off this morning with...

Immunity Boosting Tea:

12 oz warmed water (not too hot!)
juice of 1 lemon (or lime if you prefer)
a pinch of cayenne powder
a dash of ginger powder (I'm all out of fresh ginger root... sad...)

Mix and sip, and feel the body heal! ;-)

Lemon is a potent vitamin C package, which is a powerful antioxidant. Those little buggers just swim through the water in your body, and *WHAM!* neutralize any free radicals they find on the way!

Cayenne can get your circulation moving! Nice and warming on this cooler morning! But did you know it also has some good Vitamin A in it - essential for healthy epithelial tissues including the mucous membranes that line the nasal passages and lungs? Important for a healthy respiratory system! Sadly, with just a small dash, I probably didn't get too much of that wonderful vitamin, but maybe over time I can work up to a larger, spicier dose! The compound capsaicin is what makes peppers hot - and it's also a good pain reducer! So, sore throat no more! Ok, not a guarantee cure, but capsaicin HAS been studied as a pain and inflammation reducer in arthritis, psoriasis, and diabetic neuropathy. This lovely spice has also been shown to help open up clogged sinuses and nasal passageways. Thankfully, I caught my cold before it progressed that far, but good to know if that cold does persist!

And ginger. Ahh, ginger. That zesty, surprising bite of heat! I usually like to soak fresh ginger root in my teas, but I ran out and had to go with some powdered ginger this morning. Ginger is another antioxidant, anti-inflammatory agent. Ginger also contains dermicidin which German researchers are studying as a strong germ-fighting agent that enters your sweat glands after consuming ginger! Woo! Go Ginger Ninja! (Hmmm... I wonder if you have enough, if you'll smell like ginger after a good workout....)

So that was my health goal for today - kick the cold! And I am feeling much better! No sore throat, no congestion!

Stay healthy, stay warm, stay rooted in peace! (I need that one today...) ;-)

Love,
~Katie

Drink the Summer Rainbow

Good morning, everyone! I hope you've had a good week, and that your weekend is off to a great start! I know one way to get a good kick to your energy... c'mon you know what I'm gonna say... Smoothie!! :) (Do I sound like a broken record yet?)

I love Saturdays because they are Farmers' Market days here in my town! We have a humble little market with only about 8 farmers, and a few other entrepreneurs. You can also find soaps, lotions, baked goods, and crafts.

But before I restock my fridge with new produce from the market and the grocery store, I needed to make some room! So it was time to use up left over produce. I was surprised how much variety I still had! And it all looked so pretty! So this morning I did a rainbow smoothie. In produce, each color food carries its own health benefits - so get that variety!



So here's what I put in my smoothie:
Red: goji berries
Orange: peach
Yellow: pineapple and frozen mango
Green: kale and Romaine
Purple: strawberries and blackberries

Then I sprinkled in a few Tablespoons of flax seeds for some extra protein and omega oils.

Blend and enjoy!

This is a power-packed drink of fiber, vitamins and minerals, very alkaline and antioxidant rich... and a lot of great natural sugars to kick start the morning! It made a nice, thick, heavy smoothie - keeps me full for hours! (And keeps me skipping along as I browse the produce section at the store while being crowded among all the other Saturday morning shoppers.)

David Heber, MD, PhD wrote a book called What Color Is Your Diet? In it, he goes over the different colors and benefits.

White: Usually it is agreed that there is also the white color category - that would include things like onion, garlic, chives, and mushroom. Yeah... I didn't feel like putting that into my smoothie! I'm not that adventurous! Other white/green foods that I could have included, though, are celery and pears. These foods all contain flavonoids that protect your cell membranes.

Red: I talked about benefits a little bit in an earlier post during Valentine's Day. But, to refresh, bold red foods include tomatoes, watermelon, etc. Think bold bright, leaning more towards pink than purple. These foods are rich in lycopene, which helps fight cancer.

Darker Orange: carrots, sweet potato, and squash are great for the eyes! All the carotenoids help with night vision and are also great disease fighters.

Yellow-Orange: brighter colored oranges such as the orange fruit, nectarines, and papaya are phenomenal sources of Vitamin C - great for the immune system! Since Vitamin C is water-soluble, your body doesn't like to store it too much. So it's important to get vitamin C from food on a daily basis!

Yellow-Green: corn, spinach, avocado, and peas are part of this group. They are rich in the carotenoids lutein and zeaxanthin. These components are now being linked with eye health and protection from macular degeneration!

Green: And the darker greens - kale, broccoli, sprouts, cabbage... these are such an important part of health. I've talked about it a little before, but these are rich in sulforaphane and help stimulate the liver, enhancing your body's natural detoxing and cleansing processes. They also contain isothicyanate and indoles, which help your body break down cancer-causing checmicals.

Purple: now you move into foods that are a darker red, such as grapes, berries, and eggplant. This color comes from anthocyanins that protect the heart.

So do like Skittles and taste (or drink!) the rainbow; but go for the natural, healthy rainbow instead of the sugary nutritionally-empty rainbow! ;-) You'll find that pot o' health in the end!

~Katie

Immunity Tea!

Well, the warm weather was nice while it lasted (and it's supposed to be back soon!) But, this weekend had some cool moments.

Dave and I went out for a jog Friday after work. The temperature dipped in synchronization with the sun dipping behind the hills as it set. By the time we finished our four miles, his nose was cold, my hands were half-numb, and I could feel my body tiring. As soon as we got home, I turned on the stove to heat some water.

Tea time!

Lemon, of course, is a Vitmain-C packed power house, so half a lemon was squeezed into the warmed water (not too hot, remember!) and sprinkled in some cinnamon. In Chinese teas, cinnamon is used to help with circulation, keeping the blood (and thus white blood cells) moving! Is this proven? I'm honestly not sure and haven't seen official studies, but it sure tastes good, and cinnamon has other health properties! :) Cayenne has also been considered a circulation-stimulating spice, and I have also done ginger-clove-cayenne teas before. But tonight I wanted lemon!

Keep warm, keep healthy, and we should be back to warm days soon!
~Katie