Healthy juices for detoxification

 

Dear readers,

autumn has arrived and we are all preparing for winter. It's the time of the year, even here in Sri Lanka, where everyone is coming down with flues. There is a lot you can do to prevent this, in particular eating healthy throughout the year will keep you safe from catching each and every virus around you. Always remember to supplement with a high quality multi-vitamin supplement and your fish oil capsule every day. 

At the moment I am shoulders deep into the subject of detoxification as we are implementing a 9-days detox cure in our hotel. I am experimenting on food and juices, a 5-day detox plan will even be available in my 2nd book, which I will hopefully finish coming spring. 

So, this was some self-promotion, where-else would I do that if not on my blog?? 
 
Now, I would like to give you some basic information
about detoxification and at the end of this article
you will find 3 wonderful recipes for detox juices.
This is only the beginning! 


Why is detoxifying good for me?

In our daily life we accumulate an infinity of toxins
in our bodies, more than most of you would even imagine. We often breath toxic air, we get in touch with unhealthy substances, we apply creams with dubious contents to our skin, we don't always drink and eat the healthiest stuff...the negative influence on our bodies (and minds) is enormous. Add-on is the worries we have in our heads, which amazingly also transform into toxins in our bodies. 
And there we have our poor body, in particular our liver, trying to fight all that! 
Don't you agree that it deserves a little wellness treatment off and on? 

There are fantastic, thought-through detox treatments, you have to buy a special package of powders and tablets and follow a particular diet. That is the profound detoxification, which is definitely fantastic and recommendable. 

What can I do in my everyday life to protect my body?

At the moment you do might not have the time or nerves to follow a strict regime for some days, but you still would like to do something useful to help your body to get rid of toxins?
Try to get your organic fruits and vegetables and try some of these juices in the morning before your breakfast. Another very healthy thing to do in the morning - and this is derived from Ayurveda - have a glas of lukewarm water first thing in the morning (yes, even before that horrible looking juice!). The warm water works like a flush for your body. It makes your metabolism notice that it is time to digest and really gets it going. 

So, as for the juices: the following recipes are really easy to prepare (so no excuses!), all you need is a blender, and they are packed with nutrients. In some of the recipes you will for example find Coriander, which is well-known for its detoxifying abilities. As is avocado, as are apples (organic ones!) and King Coconut water. If you live in a country where the latter is not available, substitute it by rice milk, soy milk, almond milk etc. Almond milk is extremely helpful as almonds are the only alcaline nuts there are and as such bind and eliminate acids in your body!

Now I stop talking, let's juice!! 
 
 

Cashew Cream Smoothie

Tastes amazing, but be aware that this is a complete meal in itself!

 

Ingredients:

1 handful cashews

1 cup coconut water OR nut/rice/hemp seed milk of your choice

2 handfuls mixed berries (fresh or frozen: blackberries, blueberries, raspberries)

1 tablespoon flax meal

1 ripe mango, pitted and diced

Directions:

Blend all ingredients together until creamy with a pinch of sea salt and enjoy!

 Avocado Lime and Ginger Smoothie

Creamy, nutrient packed, satiating and delicious!

Ingredients:

1 avocado, pitted and diced

1 large apple (any variety), cored and quartered

Juice of 1 lime

1 inch cube of ginger, peeled and minced OR 1 teaspoon ginger powder

1 cup coconut water OR nut/rice/hemp seed milk of your choice

I personally always add 2 tbsp of flaxmeal or wheatgerm as you should have it everyday and it completes the juice and really makes it a meal. Obviously I skip any other things for breakfast in that case and rather have a wholesome snack around 3 hours later. 

Directions:

Blend all ingredients until smooth.

 

Crazy Sexy Cilantro Shake

First time I held this one in my hand I thought "ush, this doesn't really look appealing!" - but the taste and the effect make you forget the looks :)!

Ingredients:

1 cup rice/nut/seed milk

1 cup coconut water

1 cup papaya (fresh), peeled and diced

1 cup fresh cilantro leaves

1/2 cup fresh or frozen mango or peaches

3 dates OR stevia or coconut nectar to taste

Directions:

Blend all ingredients together until smooth. It’s been shown that cilantro is incredibly detoxifying and can help pull metals from the body, so drink up, especially if you live in a city, have mercury fillings, or drink tap water

 
 

That's it for today, more information and recipes that will be a daily help for you to eliminate toxins coming up shortly (stole this from TV - yes!!)

 

Just in-between...before my next own post. Found this on my facebook page this morning, posted by "DW-Gesund & Fit":

Healthy lentils!
If you're a vegetarian or reducing the amount of meat you eat, your body needs iron. So get an iron boost from lentils. Lentils are a great source of iron; one cup provides 37 percent of the daily value. There are many wonderful ways of enjoying lentils!

Tune in again soon and find some yummy and super-healthy recipes for detoxifying juices!

Xenohormones - a harmful hidden substance

Dear audience,

My today’s post is only partially about nutrition, but I could not withstand from drawing your attention to a very harmful substance, which I stumbled upon very recently and which unfortunately is hidden in many, many things we deal with daily.

Many of us are already participating in the daily conquest to eat healthy food, to avoid allergic substances, to use organic cosmetic, to wear untreated clothes – there seems to be no end and as these things are brought to our attention only very slowly and reluctantly I feel the need to spread the word.

I want to introduce you to xenohormones! These are artificially generated hormones, which you will not find inside our natural hormonal system. While you can do something about changing your diet, sleep, exercise and stress, you may not know how to avoid environmental estrogens. 

"Our primary problem with them is that they damage developing tissues in the endocrine system, which includes the thyroid, the adrenal glands, the pituitary gland, the testicles and ovaries, and the pancreas (which produces insulin).A damaged endocrine system can, in turn, damage the reproductive organs such as the prostate and uterus, the immune system, blood sugar balance, and the ability of the brain to communicate with these systems. While many xenohormones have estrogenic effects, they can also be anti-estrogenic in the sense that they bind to estrogen receptors and in effect block their own potential estrogenic effect." (Quote Dr. John R Lee).

Mature tissue is less sensitive to xenohormones, but still takes damage, while immature tissue is more prone to damage, this means that a developing fetus, which through his mother comes into contact with xenohormones will be severely damaged. And the results of these damages will come out once the child reaches adulthood. Why do nowadays so many men have a low sperm count? And why do so many of us women even at young age do suffer from miscarriages? Unfortunately, our parents were not aware of these things, but we are. And we can do something to protect ourselves. This substance is a cause for various forms of cancer and especially also for a huge number of disorders in the reproductive system. 

"The vast majority of these xenohormones are man-made petrochemical products used in pesticides, cleaning agents, solvents, adhesives, emulsifiers, plastics and many other chemicals used in manufacturing and industry." (Quote Dr. John R Lee)

This is only one of about 100.000 pollutants, which we are exposed to, but it is one, which we encounter nearly every day. At this moment avoiding xenohormone exposure may seem too big a problem to overcome, but respecting some of the following hints will be helpful (the guidelines are important for all of us, but essential for pregnant women and children!): 

  

• All pesticides, fungicides and herbicides are toxic. Do whatever you can to avoid them. This means anything used to kill bugs, fungus or plants.

• Avoid processed and packaged foods and eat primarily fresh, whole and preferably organic foods. Livestock is often fed these substances through drugs or grains, always be aware to buy pesticide-free food.
• Store your food in glass containers. If you cover food with plastic wrap, don't let it touch the food. Never microwave or heat food in a plastic container.
• Investing in a water filter might be a good option. Water from bottles can contain harmful substances from the plastic bottle.
• If you build a new home, do it without particle board, laminated wood and wood veneers, or other materials that out-gas chemicals. Find carpets that are free of fumes and toxic adhesives.
• Use organic, eco-friendly detergents, soaps and shampoos. The skin as our largest organ transfers chemicals into our system more efficiently than our guts. Buy those, which you believe are least harmful.
• Avoid solvents. If you must use them, protect your skin (they enter the bloodstream quickly through the skin) and don't breathe the fumes. There are solvents in nail polish and nail polish remover, which are very popular among young teens, which are vulnerable to reproductive damage. They are found in chlorinated tampons, hairspray, perfumes, and oral contraceptives. Use non-bleached toilet paper, coffee filters, tissues etc.
• Soft plastic toys for small children can be harmful as well, especially at an age where they put everything into their mouth.

 There are two herbal ways to fight the hormonal imbalance we might suffer from through xenohormones, xenoestrogenes and hormone therapy:

Herbal Formula (ProSoothe)
An all natural herbal formula that significantly improves hormonal imbalance: Uterine fibroids and pelvic pain/cramps, irritability, tension, mood swings, acne, headaches, breast pain, bloating and weight gain. The herb vitex/chaste tree has long been a stable for women who are re-balancing their body of excess estrogen from environmental exposure, to xenohormones, xenoestrogens and hormone therapy.


Milk Thistle (Silymarin)
Beyond the treatment of liver disorders, everyday care of the liver lays a cornerstone health. Holistic doctors, who look beneath the symptoms of an illness to its underlying cause, often discover that the liver has had a role to play. This is true across a vast range of different ailments including exposure to endocrine disruptors. The herb commonly called milk thistle cleanses the body of xenoestrogens by strengthening the liver which becomes weakened and less able to function optimally from all pharmaceutical and chemical exposure. Whether the drug is prescribed or over the counter they all hamper the livers ability to keep you balanced hormonally.

(Source: http://www.womenlivingnaturally.com/)

People often ask me why I so much put a finger on a healthy nutrition, supplementing and eco-friendly products. I can only repeat myself: nowadays there is such a huge number of toxins and poisonous substances that our bodies have to fight everyday that if we do not pay extra attention to what WE give to them, they will really have a very hard time to fight and more often than seldom will lose the battle. This is not about panicking, but about being attentive and cautious. I think, it is worth a try at least….

 

The "fat" question

Good morning to all of you!

 

Sometimes in order to meet my reader’s requirements even better, I ask my friends what kind of nutrition topics they would be interested in. A dear girlfriend of mine recently asked me about a Low Fat Diet.

So here we go:

Usually Low Fat Diets are designed to cut heart risk, losing some weight could only be a side effect, but never the main goal and the whole thing is – as you will see further on – always related to the good old so-called lifestyle change. 

There are facts to be aware of though when it comes to fat and a useful benefit of changing your fat intake is to lower bad Cholesterol (LDL).

The low-fat diet is based on a very simple principle: dietary fat provides more than two times as many calories as carbohydrate or protein (the other two calorie providing nutrients). If you eat 5g of fat you will be eating 45 calories and if you eat 5g of carbohydrate or protein you will only be eating 20 calories. Weight loss occurs when you eat slightly less than your body needs, forcing it to make up the difference with the energy from stored body fat. With this in mind, low-fat diets would seem like a terrific idea. Less fat, less calories, the more the body has to use up its own fat to make up the difference. But it is not all that simple!

The main goal of this diet - and there the lifestyle change kicks in -  has to be to CHANGE the fats you are consuming. From this point onwards, I will not talk about a “Low Fat” Diet any longer, but I will tell you something about FAT. Important is: control how much and most importantly what kind of fat you are adding to your food!

There are – as most of you will be aware of – various types of fat. The two most harmful varieties are saturated fat and trans fat. Saturated fat, which comes primarily from animal products like meat and milk, raises "bad" LDL cholesterol levels, and has been linked to increased risk of heart disease and type 2 diabetes. Trans fat, a manufactured fat produced when vegetable oil undergoes a process called partial hydrogenation, bumps up “bad” LDL cholesterol and lowers "good" HDL cholesterol as well, further boosting the risk of heart disease. 

 And then there are the healthy fats! I am speaking about the unsaturated fats, which include monounsaturated and polyunsaturated. Monounsaturated fats are thought to improve the levels of cholesterol and insulin and help control blood sugar. Sources include extra virgin olive oil, oils derived from ground nuts, and avocados. Polyunsaturated fats, from sources including soybean oil and fatty cold water fish are rich in omega 3 fatty acids, which research suggests thwart heart disease and diabetes.

With a diet that deprives you of those fats, you could be set up for future sugar imbalances and even for weight gain. Also, some vitamins require fat to dissolve in order to nourish your body; if you don't get enough, you may become deficient in fat-soluble vitamins, like vitamins A, D, E, and K, and essential fatty acids.

And there is more!

The right fats help to cut down carbohydrates in your body.

What is right though, and most nutrition experts agree on that, is that you should never overeat on fat. And that is where the term “low fat” hits in!

Let’s sum it up:

1.)         Avoid trans fats completely (junk food, margarine, french fries etc.)

2.)         Consume monounsaturated fats in moderation (olive oil, almonds etc)

3.)         Control, but never neglect, your intake of Omega 3-fats (nuts, seeds, fish oil, algae sources)

So rather than a low fat diet, one should focus on consuming the right fats in moderation and avoiding the fats that can be detrimental to one's health and well-being.

“What’s with low fat products?” …would be your next question. I personally as a Food Coach do not recommend low fat products. Why? What takes the place of fat in low-fat foods to provide the flavor and that special texture? The most likely culprits are high-fructose corn syrup, salt and artificial sweeteners – three things your body definitely does not need. Read the ingredients on a low-fat tub of strawberry yogurt, and you will see that this “health” food is actually a minefield of sugar and artificial ingredients. You tend to overeat on a low fat diet as you feel you are “on the safe side”.

A much better solution is to opt for organic full fat products and reduce the quantity of your consumption. One spoonful of full fat sour cream on your potato is far more satisfying than three scoops of non-fat sour “cream.” It is better for your body as it provides you with the good ingredients and vitamins, and better for your mind as it gives you no sense of deprivation.

Focus on introducing the so-called “healthy” fats into your diet such as those found in walnuts, almonds, avocado and olives. Your body and brain will thank you, and you will probably find that you are feeling healthier and more energetic as well.

 

 What should I eat now in order to change my fat intake?

• Think lean protein (meat, preferably lean poultry, soya products, legumes)

• Lots of veggies (only stir fry them quickly, use high quality vegetable oil / soya bean oil for frying, not Olive Oil as it has a too low Smoke Point)

• Load up on fruits and greens, cabbage is packed with vitamins

• Whole grains (your slice of brown bread is delicious with olive oil or Houmus. You do not always have to use butter)

• Fish (opt for white fish, once in a while though a salmon steak is a very healthy variation, mackerel is a great source for Omega 3)

• Nuts & Seeds (these are full of your essential fatty acids. But: control consumption! A handful of mixed nuts/day is enough. Sprinkle flax seed over your muesli or your piece of fish for lunch)

• All the high fat dairy just cut down drastically on the consumption. Have a small piece of cheese, have a small yogurt, drink a small glass of fresh, organic milk. Remember that fermented milk products are better and easier to digest.

• Do not load your salad with Extra Virgin Olive Oil! Remember that each spoon of Oil still has 14kcal. 2 tbsp are enough for a portion of salad.

 

 

If you are curious now and want to get more detailed information, I can recommend this very helpful website:

 http://lowfatcooking.about.com/od/lowfatbasics/u/lowfatliving.htm#s6

As for baking (I never bake I must admit…), have a look at the explanations on the following link:

http://www.myrecipes.com/healthy-diet/low-fat-baking-10000001693646/ 

Remember: a diet, whatever goal it might have, should never be a time reduced change in your nutrition. A diet has to originate from an overall desire for a change in your lifestyle! Always ask yourself: can I see myself eating this way a year from now? If you cannot, don’t go down that path as you might do yourself more harm than good!

 

The Mediterranean diet

After a long, beautiful, very hot summer in Italy I have just returned to the Asian continent and the still ongoing monsoon gives me enough time to sit in front of my computer and start to fill my blog again with hopefully useful information.

People I have run into these days keep telling me “Oh, you have lost weight!”. After the fourth or fifth person told me today, I got upset and went on the scales. I did not! Which for me as a 48kg 1,63m girl is a positive thing. But looking at my shape in the mirror I must admit that I appear somehow leaner. After wrecking my brains looking for a reason for that phenomenon I have come to the conclusion that this must be my special summer combination of nearly daily Yoga plus a healthy Mediterranean diet.

Oh, great, you might think! Pizza, pasta, cappuccino and brioches in combination with some Asian workout make me slim! Yippeeeee! I have to disappoint you – the above items have absolutely nothing to do with the original Mediterranean diet, which originates from the country- and seaside, that is from the poorer people’s tables.

This summer thanks to the Slow Food movement, which is very strong nowadays in Italy, and thanks to some good Italian friends, who understood the concept of “You are what you eat” I had the chance to taste some fabulous, simple food. Food that preserves its original intended taste, fish that tastes like freshly out of the blue waves of the Mediterranean seas, herbs fresh from your own garden, the neighbour’s untreated, blood-red tomatoes….

 

The original Mediterranean diet is full of real anti-aging food. Which comes from the earth and from the sea, not from a vacuum pack. Remember all those photographs of beautiful, stone-old women from Southern countries?

There is extra virgin olive oil (rich in antioxidants, this is not a low-fat diet, but it is important to use the right fat!), wine from organic farming (packed with Ethanol, which boosts levels of healthy HDL cholesterol; Resveratrol, which new research suggests can mimic the life-extending effects of cutting calories; and Polyphenols that rev up the body’s own cell-protecting antioxidants. And of course totally free from Sulfites!), fresh berries from the woods behind your house, there is fish just brought in by your local fishermen (full of Omega 3 fatty acids), the Greek diet is full of fresh vegetables, beans and fruits and the Greek keep a record in longevity.

  The Mediterranean diet is since long time linked to a reduced risk of a number of diseases including depression, inflammation, premature death, diabetes, birth defect, cardiovascular disease, Alzheimer’s disease and obesity. Being rich in fruits, vegetables, legumes, fish, real cereals and olive oil in combination with a quite limited intake of red meat and dairy products this diet protects your gastric parts where other diets boost the risk of cancers in that area.

The essentials are:

Eat less                                              Eat more

Beef, pork, lamb                                 Lean poultry, fish, beans and other vegetarian protein

Butter, margarine                                Extra virgin olive oil and pure vegetable oils

Crackers, chips                                   Nuts, seeds, olives

Sweets                                              Fresh fruit

Fat reduced cheese, fat-free                 Parmesan cheese, feta, goat

yogurt                                               cheese, whole yogurt, organic eggs

Baked potatoes, rice                            Roasted or sauteed veggies with fresh herbs

If you have the chance to get freshly caught fish from the market – or even good quality frozen fish - the most delicious way to prepare it is to simply boil or steam it. Once on the plate, add little coarse sea salt and drizzle it with extra virgin olive oil, have a fresh garden salad with herbs (basil, oregano, thyme, garlic, mint, lemon) with it and 2 slices of good quality wholegrain bread – heavenly! This is about quality rather than quantity.

Also, I experienced the rural cuisine, which often consists of hearty, simple meals full of legumes, like a plain chickpea soup, delicious stews from white beans, or raw, fresh anchovies with a load of red Italian onions (which are not stingy at all, but have a slightly sweet taste to them), olive oil and sea salt – simple, but mouthwatering and full of health boosting ingredients.

Check out for example this beautiful recipe, which I found on www.epicurious.com, a wonderful vegetarian combo, which unites many healthy ingredients and transports you right away in front of a Greek beach watching the sunset…

Greek Salad with Orzo and Black-Eyed Peas

• 3/4 cup orzo
• 1 (15-ounce) can black-eyed peas, drained and rinsed
• 1 large tomato, diced (1 cup)
• 2 tablespoons chopped flat-leaf parsley
• 2 tablespoons red-wine vinegar
• 2 tablespoons extra-virgin olive oil, divided
• 1/2 seedless cucumber, halved lengthwise, cored, and diced (1 cup)
• 1/2 cup pitted Kalamata olives, slivered
• 1/3 cup thinly sliced red onion
• 1 teaspoon grated lemon zest
• 2 tablespoons fresh lemon juice
• 1 tablespoon finely chopped oregano
• 2 to 3 cups coarsely chopped romaine
• 1/2 pound feta, crumbled (1 cup)
• 4 to 8 peperoncini

Cook orzo according to package instructions. Drain in a sieve and rinse under cold water until cool. Drain well.

Toss black-eyed peas, tomato, and parsley with vinegar, 1 tablespoon oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Marinate, stirring occasionally, 15 minutes.

Meanwhile, toss together orzo, remaining tablespoon oil, cucumber, olives, onion, lemon zest and juice, oregano, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl.

Divide black-eyed-pea mixture on colorful plates and layer orzo salad, romaine, and feta on top. Add 1 or 2 peperoncini to each plate. Indulge!