This is super easy, tasty and a great way to satisfy a sweet tooth. When done right, it can burn fat.

It can be made raw vegan, paleo or lightly warmed under on low flame. It can be served by itself or be added to your own homemade sorbet or ice cream (raw dairy or raw vegan). Believe it or not, its great with an omelette or grass fed sausage for breakfast.  

Ingredients:

1 large banana

1 tbs coconut oil

½ orange, juiced

1 tsp honey

Prep:

Cut banana length wise and then in half

Place in heated fry pan with coconut oil and fry each side 3-4 minutes or golden brown

Place orange juice & honey in separate pan, simmer for 2-3 minutes, leave to cool slightly

To serve, place bananas in a bowl and drizzle the orange syrup over the top.

Serve as is, or on top of ice cream or coconut milk.

Optional – Garnish with cinnamon, vanilla powder, goji berries, shredded coconut or cacao nibs!

This simple, versatile, delicious and healthy, fat loss desert recipe comes from my favorite cookbook. It’s loaded with simple and delicious fat loss recipes.

My Paleo Cookbook.

If  you don’t already have this, Get it now!!!

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Despite popular opinion and overkill in health & fitness magazines, a detox diet is not what you have been told.  Here are a few truths about Detox diets that will help separate fact from fiction and tips you can use right away to get healthy, energize your body and lose weight, followed by a big list of foods that support the body’s detoxification process…and one food that is not good for detox diets!

Click HERE to read part 2 ‘How to Detox’ …

Detoxification is a rather complicated process involving two phases, multiple reactions and lots of work by the liver.  On any given day, on a regular basis, the body breaks down toxins, renders them safe and then excretes them out of the body.   There are specific nutrients & foods that inhibit or enhance our detoxification system.

A true detox program is medically supervised protocols done under the guidance of an expert Naturopath, Osteopath, Chiropractor, Chek practitioner or a progressive physician who practices functional medicine (truly preventative and corrective, as opposed to conventional medicine which focuses on managing symptoms, often ignoring the underlying problem).

So when people talk about detoxing – esp. doing the Master Cleanse or the Blueprint Juice fast, they most often have no idea what they are talking about, but also are shooting themselves in the foot.

Here are two quick reasons you need to know:
Many important nutrients in veggies are fat soluble, meaning they can ONLY be absorbed with fat. Mineral (zinc) deficiency inhibits detoxification. So low fat vegan diets & juice fasts miss the mark.

Please memorize this: Juice comes from fruits & veggies. Fruits & veggies are carbs. All carbs are sugar.

Juice fasting is truthfully a sugar feast, not a fast. With no fat to help absorb the nutrients, you are getting a sugar bomb, which stresses the liver, creates insulin volatility and does not improve health. Yes, vegetables have important flavonoids, carotenoids, lycopenes and phytonutrients, but to ignore the macro content of these foods (carb, pro, fat), although popular, is neither wise nor healthy.

Foods that support Detoxification:

Cruciferous (brassica) veggies:

Arugula, watercress, cabbage, Napa cabbage, daikon, wasabi, turnip, rutabaga, broccoli rabe, bok choy, cauliflower, broccoli, kohlrabi, Brussels sprouts, collard greens, kale

Cruciferous veggies, not part of our Paleolithic history, first saw widespread use about 7,000 years ago in China before spreading to Europe in the Middle Ages. They are known for medicinal properties and today we know that they have many benefits to human health. But that is not the whole story…

Some brassicas contain more calcium per calorie than milk. The bioavailability of calcium from these vegetables is a little better than that of pasteurized milk and over ten times better than that from spinach. Some of these foods are rich in vitamin C, vitamin K1, beta-carotene and other nutrients.

However, cruciferous vegetables also contain substances known as goitrogens that inhibit thyroid function. If you suspect, or know you have thyroid issues, or have not been able to lose weight despite diet & exercise, I suggest you see an expert and be careful about eating these foods.  Most doctors know very little about thyroid health, and the most common thyroid tests are not good enough, so seek out an expert and get your thyroid tested.

If you use crucifers regularly, it may be wise to boil them rather than steaming, especially if you suspect thyroid problems. So much for ‘raw food vegan’ diets being healthy for all people.

Foods that contain B vitamins

Vitamin B12 - Shellfish (clams, oysters, mussels), liver, beef, trout, wild salmon, grass fed beef, yogurt milk, pork, egg, chicken breast.

Vitamin B5, found in organ meats, egg yolks and whole grains. If you want to eat grains, I only suggest gluten free grains that have been soaked, sprouted or fermented. Although I don’t eat them and I’m not a fan, I do suggest buckwheat, quinoa or millet as good options for some, not all, people.

Vitamin B6 is found mostly in animal products, tuna (yellowfin), chicken breast, liver, turkey breast, cod, salmon, snapper, beef, halibut contributes to the proper functioning of over one hundred enzymes and critical for Detox. Pastured, grass fed animals and wild fish are the cleanest source of animal foods.

Foods containing sulfur
Wild fish, grass fed meat, raw eggs, onions, garlic, turnips, radishes, celery, kale, string beans, cabbage, brussels sprouts, turnips, sweet potatoes, nuts & seeds kale, lettuce, kelp, seaweed, raspberries, raw eggs, garlic, onions

Foods that contain (or support production of) Glutathione

Glutathione is a powerful antioxidant that protects the body from free radical damage. The highest concentration of glutathione is found in the liver, making it critically important in the detoxification and elimination of free radicals. It can be found or synthesize from compounds in certain foods (including sulfur foods above) as well as watermelon, avocado, asparagus, broccoli, and tomato, dark green leafy vegetables, asparagus, potato, acorn squash, strawberries, orange, tomato, cantaloupe, broccoli, okra, peach, zucchini, and spinach.

Asparagus, avocado, and walnuts are particularly rich dietary sources of glutathione.

Cysteine is involved in the production of glutathione, it is found in most high-protein foods including raw dairy, pork, sausage meat, chicken, turkey, duck.

Milk Thistle

Milk Thistle (Oregon’s Wild Harvest is my favorite brand) is a plant that  is native to Mediterranean region and is part of the daisy family. The seeds (silymarin) have been used medicinally for 2000 years to treat liver disease and protect the lover from toxins. I have personally used millk thistle with great results in my own health. I have also used it with clients recovering from drug abuse or body builders who ate too many processed protein powders and synthetic supplements.

Dandelion Greens

Translated as ‘lion’s tooth’ in French, dandelion greens are wonderful in salads, sauteed or steamed.  They taste like chicory and endive, and are a little bitter.  The addition of a little lemon-juice and pepper adds a nice flavor. The leaves should always be torn to pieces, rather than cut, to maintain the flavor.

They’re higher in beta-carotene than carrots. The iron and calcium content is better than spinach. You also get B vitamins, C, E, D, biotin, inositol, potassium, phosphorus, magnesium and zinc.

It’s been used medicinally for centuries to support the liver and gallbladder. Dandelion are also an important source for pollen and nectar for bees.

Foods high in Antioxidants

Foods high antioxidants also support your body’s natural detoxification system, and also protect your body from damage.

ORAC stands for Oxygen Radical Absorbance Capacity and is a standardized method for measuring antioxidant activity of food – the higher the ORAC score, the gretaer the potential for protective ability of the food.

Fruits - ORAC Score
Acai – 18,500
Prunes – 5,770
Pomegranates – 3,307
Raisins/Dark Grapes – 2,830
Blueberries – 2,400
Blackberries – 2,036
Cranberries – 1,750
Strawberries – 1,540
Noni – 1,506
Raspberries – 1,220
Plums – 949
Oranges – 750
Red Grapes – 739
Cherries – 670
Kiwi Fruit – 610
Grapefruit, pink – 483
Grapes, White – 460
Banana – 210
Apple – 207
Apricot – 175
Peach – 170
Pear – 110
Watermelon – 100
Honeydew Melon – 97

Vegetables – ORAC Score
Kale – 1770
Spinach – 1260
Brussels sprouts – 980
Alfalfa sprouts – 930
Broccoli flowers – 890
Beets – 840
Red bell pepper – 710
Onion – 450
Corn – 400
Eggplant – 390

Foods that DO NOT support Detoxification

Grapefruit and its juice inhibit detoxification, so  if you want to Detox , I suggest avoid grapefruit for a certain period of time while taking action to clean up your diet. Protein types need to be very careful with citrus fruits anyway.

If there is one lesson you can take away form this post, its: don’t follow trends. America is plagued – not only by media induced mass hysteria, but by the inability to think for oneself.

Other critical points to consider are raw food vegan diet is not healthy for most people, nor will it save the world as many people falsely believe. Popular Detox, cleansing & fasting programs are not detoxifying at all, in fact, many of them are unhealthy and enthusiastically promoted by people who are buzzed from a sugar high and know little about nutrition or natural health.

21 Day Detox

If you want to see radical improvements in your health, energy and lose weight, here is a 21 Day Detox program for you. Its not so much a program as it is some simple guidelines:

Commit to 21 days of Detox and eating clean. Start today and don’t stop until you look and feel better than you do right now.

Eat the food above, avoid grapefruit and get some milk thistle.

Switch to natural, organic soap, deodorant, toothpaste (sans fluoride) and get green household cleaning products.

Once you get healthy and have a regular diet & lifestyle that supports health & wellness, then your body will better tolerate intermittent fasting. Learn mind-body exercise as well as strength training and spend as much time in nature as possible.

Mental Detox

Make sure what you read, hear, watch or hang out with inspires & supports your personal, professional or spiritual development…and have some fun. Personally, I DO NOT encourage watching the news, especially local news programs. I think ‘reality shows’ which are NOT reality at all, are degrading and insulting to any intelligent person – I find these popular shows toxic. I have friends though that get a kick out of Jersey Shore – so figure out what works for you. I do watch The Office and documentaries often. PAY ATTENTION to what goes into your brain – make sure its healthy and not toxic.

Whatever you do, make sure it is truly serving you and not wasting time.

What to Avoid

Processed grains and flour products: pasta, crackers, breads, cereals, energy bars Vegetable oils: bottled salad dressings and sauces (any other food that come s from a package, can or box)

Crap drinks: Gatorade, vitamin water, anything from Starbucks, sugary drinks (alcohol, juice, soda)

Pasteurized dairy including milk, cheese, butter, sour cream, cottage cheese, and yogurt

Commercially-raised meats, fish, poultry, eggs

Conventionally-grown (non organic) produce (fruits and vegetables)

Commercially produced, chemical based cosmetics, skin care products

I have said this many times, if you cant afford all organic and grass fed foods, at least get your animals fats & protein grass fed. That should be your priority.

Coffee – If you are addicted to coffee, which most people are, your best bet is to switch to a healthier version of low acid, shade grown, fair trade, organic coffee. Don’t have it on an empty stomach, have it with food instead. Gradually reduce the amount you consume before your addiction consumes you and your end up burned out and unable to lose weight.

Follow these ideas for 21 days and please let me know what kind of awesome results you get.

When your juice fasting friends start crashing and getting cranky, be kind to them, get them some fat and send them the link for this article.

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All traditional health & healing systems as well as modern, cutting edge wellness and functional / preventative medicine experts understand that the accumulation of toxins (toxic load) can lead to fatigue, weight gain, metabolic dysfunction, disorders and disease.

Cleanses, Fasting & Detox programs are holistic methods that have been used for thousands of years for supporting the health & vitality of the body. These programs, when done correctly, are effective in helping people remove toxins from the body, reduce inflammation and transition off processed foods, sugar or alcohol. The true benefit of these types of programs… are not only physical (optimize health, weight loss, energy levels), but also the healing of the body & mind and the integration of body, mind and spirit.

The more toxic your body becomes, the worse you feel and more difficult it is to lose weight.

In predictable America fashion, detox was understood by a few, then exploited by some, misunderstood, misused and misrepresented by many and demonized/dismissed by the institution it threatens.

Detoxification has been dismissed by mainstream medicine as ‘quackery’ or ‘pseudo-science’ and embraced by alternative healthcare industry who might understand the history & purpose, but are not familiar the science behind it. Both sides propagate false teachings about it and encourage a polarized stance. I found that the truth lies somewhere in between.

The human body is perfectly designed. We’ve evolved millions of years to get where we are today – we are built to be strong, healthy, resilient to certain amount of stress and toxins and not just survive, but to THRIVE!

It’s only been in the last 100 years that we’ve inundated our planet and bombarded our bodies with tens of thousands of man-made chemicals. Toxins in our environment are ubiquitous. Trying to avoid toxins (esp if you live in a city) is like trying to avoid bad 80’s music on the radio. The best you can do is turn off the radio to minimize your exposure and simultaneously strengthen your health & resilience. Unfortunately, we all go to a store, a gym or a friends’ house that will inevitably force us to hear bad 80’s music.

The purpose behind doing a detox is based on undeniable facts about excessive toxic exposure in our modern world – the quantity & quality of new toxins never before seen in human history.

The human body stores toxins in fat. Some toxins cause chaos at the cellular level (cancer), triggering immune response while others disrupt hormonal systems – all of this influences our psychology (mood & brain chemistry) and body fat (accumulation or inability to lose is hormonal) and overall health.

The science behind detox begins with a basic understanding of our body’s natural detoxification system:

Liver – the main organ of detoxification, it performs hundreds of functions and is necessary for metabolism.

Gall Bladder – stores & releases bile which is necessary for digestion and removing toxins

Kidney – Excretes waste through urine. Also involved in regulation of electrolytes, ph balance and blood pressure.

Lungs – intake of oxygen and release of carbon dioxide. Shallow & restricted breathing compromises systems

Colon – absorbs water & some nutrients and excretes waste materials. It houses trillions of bacteria necessary for optimal health

Lymph – part of the immune system, involving many structures, which processes the removal of waste materials.

Skin – absorbs & excretes toxins through sweat.

Steps for a Healthy Detox:

Your body’s natural detoxification system comes installed with an ‘auto run’ feature. Here is how you keep it running clean, efficiently and help you prevent problems of toxic overload.

1 – Drink nothing but clean water. WATER is your auto-run for health, energy & detoxification. Consider a water filter for your tap, and I dont mean a Brita. If you have babies, get a water filter for the bath. CLICK HERE to see more an extensive list of drugs in your tap water.

2 – SKIN – sweat every day. Whether it’s working out or doing something outdoors in the sun. Steam, sauna are also good. Far infrared saunas are best for detox. If you are overweight, DO NOT wear hoodies or sweatshirts when you work out.

3 – Cosmetics & Beauty Products – the insanely unnecessary amounts of harmful synthetic chemicals that are deviously marketed to and misleading women, are some of the most toxic, cancer-causing and hormone-disrupting concoctions that get into the body. Glowing, youthful skin comes from a clean diet and a functional detoxification system, especially the liver and colon.

Whatever goes ON your skin, goes IN your skin.

Choose natural, organic beauty products and especially make up, deodorant, soap and perfumes.
Check out one of my favorite sites:

http://www.cosmeticsdatabase.com/

4 – LYMPH DRAINAGE – your lymph system does not have a pump (like the heart), so movement, exercise, massage therapy and dry skin brushing encourage the removal of toxins via the lymphatic system.

5 – LUNGS - First, learn how to breath. Seriously, learn how to breath. Find a Chek practitioner, Naturopath, yoga expert or some type of holistic fitness/wellness expert who has an in-depth understanding of how respiratory mechanics and can teach you specific breathing exercises – you will love it!

6 – Get as much FRESH AIR as possible. Take some time every day to get fresh air, early mornings are best. While your at it, take time each week to do nothing but chill in nature. This will have tremendous benefits not only for your health, but in all areas of your life.

7 – You can also get plants and air filtration systems for your home and office. No matter where you live – get as much fresh air as possible.

Part 3 of How to Detox has foods that detox the body and a few more cool ideas to keep your body’s natural detoxification on auto-run.

Thanks for reading. Please comment below and let me know what you think. And if you have questions or other detox ideas, please share them…

Antonio

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I was creating one blog post about toxins in our environment and how we can stay healthy. Seriously, there are so many toxins you need to know about, that I had to create a second post with tips to avoid exposure and how to stay healthy!

This is part 1. It is not meant to scare you, only to enlighten as to what’s really going on so you know how to stay healthy. There lots of excellent references & websites at the end of this article if you want to learn more about how to protect your health and the environment without becoming an obnoxious green fundamentalist which is becoming popular by the day. And no, becoming vegan wont save the world.

More so than any other time in the history of the world, we are inundated with poisons & toxins that disrupt our hormones, damage the brain, nervous system, reproductive system, cause skin problems, birth defects, developmental delays, mutagenic changes on a cellular level and cause cancer.

Currently there are 84,000 man made chemicals in our food, water, personal care products and our environment.

Thanks to the 1976 Toxic Substances Control Act (TSCA), the chemical industry has been allowed to stamp a “trade secret” claim on 2/3 of all chemicals introduced to the market in the last 27 years. The public does not have access to any information about 17,000 of the 84,000 chemicals.

271 million pounds of industrial chemicals and pharmaceuticals are found in American tap water, this includes 8 million pounds of skin bleaching cream, 3 million pounds of nicotine compounds, 10,000 pounds of the antibiotics & treatments for head lice and worms.

Medicines for pain, infection, high cholesterol, asthma, epilepsy, mental illness, heart problems, anti-epileptic, anti-anxiety medications, heart medicine, estrogen, anti-convulsants, mood stabilizers, tranquilizer are also found in our public water systems.

This is only a portion of the findings. The Associated Press considers these numbers a ‘massive undercount” since federal guidelines for water management are 30 years outdated.

62 million Americans have been exposed (since 2004) to drinking water that did not meet government health guideline intended to help protect people from cancer or serious disease, according to The New York Times.

An analysis of 20 million drinking water quality tests performed by water utilities (2004 – 2009) detected a total of 316 contaminants in water delivered to the public. The pollutants detected included 202 chemicals that have no mandatory safety standards for tap water, which were found in water supplied to approximately 132 million people in 9,454 communities across the country. A total of 97 agricultural pollutants were detected, including the weed killer metolachlor, pesticides and contaminants from fertilizer- and manure-laden runoff.

In the US, its estimated 5 new chemicals approved every day, most with no or minimal testing.

2003 Mt Sinai tested blood & urine from people all throughout US and found each person had average of 91 industrial chemicals (PCB’s, insecticides, heavy metals (mercury, cadmium), benzene, dioxin. None of these people worked near an industrial facility or worked in job that handled chemicals.

Dioxin causes cancer. It is found in pesticides, conventionally raised meat (fat), dairy, fish, and as a by-product of plastics manufacturing.

2004 CDC tested blood & urine from 2500 people across country and found traces of all 116 chemicals that were tested.

The Environmental Working Group has conducted laboratory tests of human blood for chemicals in household and industrial products 11 times. Overall, they have found 414 chemicals and pollutants in 186 people of all ages and races.

Children, Infants and Toxins

In 2005, the Red Cross tested fetal cord blood from 10 newborns and found 287 chemicals in samples.  Toxins included dioxins, phthalates, pesticides, Teflon by products, flame retardants and others.

The Journal of Neuroxtociology did a study on 426 infants. They examined their first bowel movements (meaning they had no exposure to outside world) and this is what they found:

84% contained mercury

27% contained lead

27% contained DDT (pesticide which has been banned for 25 yrs)

At least 10 of the 151 (high volume, confidential) chemicals produced or imported in amounts greater than 300,000 pounds a year are used in products specifically intended for use by children age 14 or younger.

Chemicals from cosmetics, perfumes and other fragrances are detected (along with dozens of other industrial compounds) are found in the umbilical cords of African American, Asian and Latino babies.

232 chemicals and pollutants were found in the umbilical cords of the 10 babies tested in five states between December 2007 and June 2008.

7 of the 10 babies had synthetic musks (known as Galaxolide and Tonaliden) in their umbilical cord blood. Musk is used in scented soaps, perfumes and colognes, indicating the infants were contaminated by cosmetics their mothers used.

Another chemical found in the umbilical cords was bisphenol A, or BPA, a synthetic estrogen used in plastics that has been linked to breast cancer and hormonal problems. A study of Chinese factory workers released last month found an increased risk of sexual dysfunction from exposure to large amounts of the chemical.

Products used in flame retardants, rocket fuels, on frying pans and in computer circuit boards were found in the infants in addition to lead, mercury and known carcinogens, according to the study.

Campaign for Safe Cosmetics in March 2009 found two known carcinogens (1,4-dioxane and formaldehyde) in dozens of bath products for babies and kids, including Sesame Street brands and  Johnson & Johnson’s “pure and gentle” baby shampoo.

Cosmetics

Despite the evidence of cancer causing and endocrine disrupting chemicals in their ingredients, cosmetics companies do not have to list synthetic chemicals thanks to ‘trade secrets’.

The cosmetic industry and petrochemical companies have fought efforts in Congress to reform cosmetic industry regulations, which were first drawn up in 1938 and have remained virtually unchanged.

Fragrances are considered to be among the top five known allergens and are known to both cause and trigger asthma attacks.

As far back as 1986, the U.S. National Academy of Sciences identified fragrance ingredients as one of six categories of neurotoxins (chemicals that are toxic to the brain) that should be thoroughly investigated for impacts on human health. This research has not been demanded or funded. The FDA has taken no action on a petition submitted to the agency in 1999 requesting fragrance components to be listed on labels.

One in every 50 people may suffer immune system damage from fragrance and become sensitized, (according to the EU’s Scientific Committee on Cosmetic Products and Non-food Products). Once sensitized to an ingredient, a person can remain so for a lifetime, enduring allergic reactions with every subsequent exposure.

Product tests conducted by Consumer Reports ShopSmart magazine in January 2007 found the phthalates DEP and DEHP (which are banned in Europe) in each of eight popular perfumes tested.

In 2002, the “Not Too Pretty” report from some of the Campaign for Safe Cosmetics found phthalates in more than 72 percent of personal care products tested, including fragrance-containing shampoos, deodorants and hair gels. None of the products listed phthalates on the label.

In October 2007, the Campaign for Safe Cosmetics tested 33 popular brands of lipsticks at an independent lab for lead content. The results: 61 % of lipsticks contained lead. Lead-contaminated brands included L’Oreal, Cover Girl and even a $24 tube of Dior Addict.

There is no safe level of lead exposure. Lead is a neurotoxin that can cause learning, language and behavioral problems, lowered IQ, reduced school performance and aggression. Pregnant women and young children are particularly vulnerable to exposure from lead.

The U.S. Centers for Disease Control and Prevention states: “No safe blood lead level has been identified.” The agency suggests avoiding all sources of lead exposure, including lead-containing cosmetics.

Other Sources of Health Problems

Farmed Fish - massive amounts of feces, fish carcasses, and antibiotic-laced fish food settle below fish farm cages are damaging the ocean floor and eco-system in some areas.

Factory-farmed Meat - I discussed the problems with factory farmed meat HERE

25 million gallons of hog urine and feces spilled into a North Carolina river in 1995. 10 – 14 million fish died as a result. This spill was twice as large in volume as the Exxon-Valdez oil disaster.

The EPA reports that chicken, hog, and cattle excrement have polluted 35,000 miles of rivers in 22 states and contaminated groundwater in 17 states.

A 2006 report by the National Oceanic and Atmospheric Administration found that the Gulf of Mexico’s “dead zone” (an area where sea animals and plants have died) is now half the size of Maryland. The ‘dead zone’ is caused by industrial farming in the Mississippi River Valley, including Minnesota, Iowa, Illinois, Wisconsin, Missouri, Tennessee, Arkansas, Mississippi, and Louisiana. Synthetic fertilizers (nitrogen & phosphorous) enter the river through upstream runoff of fertilizers, soil erosion, animal wastes, and sewage.

Nail polish, polish removers and artificial nail products contain a host of toxic chemicals known or suspected to cause cancer, reproductive harm, asthma and other negative health effects.

Products that use nanoparticles, nanomaterials or nanotechnology. This emerging technology is almost entirely untested for its health effects, and no requirements exist for either testing or labeling.

Nanotechnology involves the manipulation of materials and the creation of structures and systems on a molecular level.

Nanoparticles have entered just about every personal care product on the market, including deodorant, soap, toothpaste, shampoo, hair conditioner, sunscreen, anti-wrinkle cream, moisturizer, foundation, face powder, lipstick, blush, eye shadow, nail polish, perfume and after-shave lotion.

See Part 2 on How to Reduce Your Exposure and Live a Healthy and Inspired Life!

References: You can check these out and get more facts on toxins in the environment, which corporations don’t give a sh*t abouut you or you babies’ health and what pathetic measures, if any, the US government makes – only due to to social pressure – to clean up the environemnt or protect its citizens.

http://www.ewg.org/

http://safecosmetics.org/

http://www.foe.org/

http://www.cosmeticsdatabase.com

www.mercola.com

http://www.ucsusa.org/

http://www.cspinet.org/

http://www.epa.gov/

Dioxin facts — http://www.ejnet.org/dioxin/

http://www.womenandenvironment.org

http://www.nrdc.org/

http://www.foodandwaterwatch.org

http://www.enn.com/

http://serc.carleton.edu/microbelife/index.html

http://www.sas.org.uk

http://www.nytimes.com/2006/09/21/opinion/21planck.html

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I’m sure you noticed that I didn’t write about New Years Resolutions or goal setting this holiday. The reason is because everyone is doing it. If you know me, you know I don’t like doing what ‘everybody else’ does so I am going to wait a few more weeks and then offer you a fre.e Masterclass on goal setting and achieving.

Resolutions (and most goal setting programs) often don’t work for a few reasons.  If you want to know what does work to achieve your goal, check this out…

People usually party and ‘let loose’ during the holidays and then feel physically awful and regretful and so they make a ‘resolution’ to get healthy, lose weight, etc. The ENTIRE methods is flawed so I suggest you stay away from the masses who act like asses every single year and learn the right way to achieve your goals.

If there is ONE thing you can do to that will help you see your results, its this. First understand the difference between inspiration and motivation and then get clear on WHY You want your goal/resolution. This exercise holds MORE POWER than any New Years resolution.

Motivated or Inspired?

Inspiration – stimulation or arousal of the mind, feelings, etc., to special or unusual activity or creativity.

Etymology – animating force or vital principle in man and animals. From Latin, spiritus “soul, courage, vigor, breath, breath in as in inspiration.

Motivate – to stimulate toward action, transitive verb: To provide with an incentive; move to action; impel.

Motivate generally refers to an outside source. People hire trainers to motivate them to workout…or a kids’ father claps his hands and yells ‘lets get it together kids’ to motivate his children to get to school on time.

Inspiration comes from within. This is your secret to success. Your goal must be INSPIRING if you expect to see it. Hiring a trainer for guidance is wise. Hiring a trainer for motivation demonstrates that you truly don’t value your goal. If you hired a trainer for motivation, then I suggest you do this exercise now…

Ask yourself..how inspiring is my goal?

Saying ‘I wanna lose 20 lbs’ doesn’t inspire or motivate anyone as far as I can tell. This is ONE of the many reasons so many people fail in this country w diet & fitness. The goal is SIMPLY NOT INSPIRING enough.

HOW TO GET INSPIRED

Take your main goal (i.e. lose 20 lbs) and link it to areas of your life you LOVE and SPEND A LOT OF TIME, MONEY and DISCIPLINE on. This will help you identify your Core Values. For example, if you love your kids (children are one of your core values), link your goal to your kids. How will losing 20 lbs BENEFIT your kids?

Don’t just think about it. WRITE IT DOWN and DO IT NOW!

Oh, and don’t expect your goal to just ’show up’. You may need to do this work every day for a week or two or maybe a month. It all depends on overweight & unhealthy you are NOW. The more chubby or sluggish you are, the more work you need to do. You’ll know you’ve done the work when you see your results.

The more BENEFITS you come up with, the better. If you have failed at anything in the past, its simply because you did not value that thing enough. This exercise will help you create MORE VALUE surrounding your goal. Yeah there may be more issues involved, but this is a PRIMARY REASON for success or failure in human endeavors.

There are basically 7 areas of life:
1 – Spiritual (whatever inspires you. this doesn’t have to be religious and it should be based on YOUR definition, not anyone else)
2 – Personal (mental/emotional health)
3 – Physical (all things physical, including your body, health, fitness, material things, possessions)
4 – Career
5 – Financial
6 – Social
7 – Relationships

Take your goal and link the BENEFITS of achieving that goal to the top 2-3 areas you value most. Do you love socializing? Find out how your goal will BENEFIT that.
Love your career? Uncover the many ways your goal BENEFITS or SUPPORTS your career.

I STRONGLY encourage anyone who has struggled to lose weight to get started on this exercise and don’t stop until you see at least 20 pounds drop.

WHAT TO DO NEXT

Take your goals and write them down in PRESENT TENSE.
For example: ‘I am so happy and grateful now that I am 20 lbs leaner and look like a rockstar.’  ‘I am so blessed and feel like a champ now that I got off meds and stabilized my blood pressure.’

Energize it daily. Read it, think about it, visualize it and feel the feelings of already achieving it.

Create a vision board with images of your goals. Be realistic and find images that inspire you and you can achieve.

This will EXPEDITE your results. Much like planting a garden, give it love and watch it grow. Ignore it and watch it die.

Visualize yourself having ALREADY ACHIEVED your goals. Feel what it feels like to have flat abs, mental/emotionally balanced and a strong sense of accomplishment and personal power. Do this often.

Write out an ACTION PLAN – how will you create your results? WHat must happen in order for you to be successful? Answer these questions and create an action plan. This is where the right websites, books and friends come in handy. Chunk down your goal into manageable steps. Put it in your calendar now.

Along your journey, you are bound to encounter challenges. Having a goal that inspires you and is meaningful will catapult you over the challenges that you will face.

If you want to lose weight and you don’t do this (or similar) goal setting exercises, you are fooling yourself and might as well order Weight Watchers and watch TV.

Here is a great video I strongly encourage everyone to watch this video on ‘Why we do what we do, and how we can do it better’

http://www.youtube.com/watch?v=Cpc-t-Uwv1I

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Here are 50 tips & ideas (and a few cool quotes) on food, eating, exercise, rest and lifestyle that will help you have a healthy and inspiring 2010.

Food

1 – Find more sources for local grass fed & organic farms, CSA’s, co-ops, markets, health food stores and ‘green’ restaurants.

2 – Find out which foods are seasonal where you live. Eat more of those and less imported produce.

3 – Spending a little more money or time getting real food supports more than just your vanity or health. It also balances out with less medical expense now and in the future. You get more bang for your buck in nutrition and energy. More energy = more productivity in pursuit of your dreams.

4 – Eat less sugar, eliminate processed ‘food’ and eat more fresh fruits & veggies.

5 – If the only veggies you eat are white potato, spinach and broccoli, try something new like kale, collar, chard, arugula or seaweed.

6 – Try fermented foods like sour kraut, kim chi and kefir. These traditional foods can be found at farmers markets or through your local Weston A Price group.

7 – Eat more grass fed meats, homemade broths, wild game and fish.

8 – Drink less of ‘everything else’ and more water.

9 – Don’t drink while eating.

10 – Start a small organic garden with friends.

11 – Develop a healthier relationship with food – it sustains your life. Stop abusing it and your body. Food gives you energy to do what you do. Real food nourishes you & the planet.

12 – Chew your food well. ‘Drink your food and eat your water.’

13 – Remember there is a war gong on for your food right now. There are only 5 corporations that own 80% of the worlds food supply. Your food, shopping and health is a serious global matter for everyone.

“Let food be thy medicine, and let thy medicine be food.” Hippocrates

Mindset

14 – Begin with the end in mind. Create a vision for your life (10-20 years) and then chunk it down to smaller steps. Set long term (12 month), mid term (6 month) and short (1 month) goals. Write them down so you see it everyday. Take action on (at least) one thing every day.

15 – Link your goals to other parts of your life that you love. For example, take your main fitness or weight loss goal, write out 20 reasons how it improves your personal relationships, romantic life or spiritual life. Find out how your goal benefits your children, family, work productivity or your ability to make more money. Connect the dots and your goal becomes more meaningful. This will keep you consistent and enhance the overall journey to optimal health.

16 – This exercise will give you a compelling reason WHY you want to succeed. Set up the ‘How to’ and keep your eye on the ‘Why’.

‘He who has a why to live can bear almost any how.’  Friedrich Nietzsche

17 – Practice being optimistic. Don’t be naive or try to be positive all the time, stay balanced and focus on what you want. Expect good things and go out and make it happen.

18 – Count your blessings & practice gratitude. Remember the things we have now are things we once wanted.

‘There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.’ Albert Einstein

Rest

19 – Wind down and dim the lights an hour before bed.

20 – Don’t eat right before bed.

21 – Don’t watch TV and work on the computer just before you go to bed. Instead, take a bath, read, or create your own evening ‘chill out’ session. This can be meditation, prayer, creative work, quiet time, romance or a gentle mind-body workout.

22 – Get to bed by 10:30 PM

23 – Sleep at least 8 hrs a night

24 – Sleep in complete darkness (no little blinking lights from VCR’s, etc in the bedroom)

‘Sleep that knits up the ravelled sleave of care. The death of each day’s life, sore labour’s bath. Balm of hurt minds, great nature’s second course, Chief nourisher in life’s feast.’ William Shakespeare, Macbeth

Exercise

25 – Most people will be ALL OR NOTHING for this first month (or two) which is the wrong way to do it. Balance is the right way. Find the best time of the day you can workout and put it in your schedule.

26 – Balance it out according to your overall energy & vitality. The more energy you have, the harder you can workout. The more tired you are, the softer the workout.

27 – If you have an injury, you need rehabilitation first. Find an expert who can assess your physical body, condition and fitness levels and design a corrective or rehabilitative program so you can restore normal function, get healthy and stronger.

28 – Beginners starting new exercise programs – Find something you enjoy and learn from a pro. Start slow and easy with short workouts.

29 – Beginner to Intermediate – learn all primal movements (squat, lunge, deadlift, push, pull, core). Learn several styles/systems of movement & exercise. Challenge yourself, but honor your limits.

30 – Intermediate workouts – if you have been training consistently for awhile, make sure you change some variable in your workout every 3-4 weeks. You can do different types of programs (intervals, circuits, strength training), different exercises (push ups – swiss ball dumbbell – standing cable pushing; abs on ball – rotation exercises on ball), different reps / sets / tempos (speed of movements) or try yoga or kettlebell class.

31 – Advanced workouts – Find an expert who can teach you kettlebells, athletic conditioning, advanced swiss ball, olympic lifting, mixed martial arts or advanced yoga. If you are competing, honor your rest.

32 – Late evening mind body workouts should be gentle. Don’t raise your heart rate and practice deep breathing thats timed with slow movements.

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.  Plato

Eating

33 – Spend less time focusing on TV or talking while eating. Focus more on gratitude for your food. Pay attention to how you meals make you feel.

34 – Eat as soon as possible after your workout.

35 – Eat breakfast like you mean it!

36 – Eat 4-6 times per day.

37 – Eat protein, fat and carb at every meal.

38 – Don’t diet. Don’t ever, ever diet.

39 – Eat according to your metabolic needs, not trendy ideas.

40 – Pay attention so you know when you’ve had the right amount. Your body is highly intelligent. Get the crap processed foods & chemicals out and listen to your body. The body never lies.

‘One cannot think well, love well, sleep well, if one has not dined well.’  Virginia Woolf

Lifestyle

‘And in the end, it’s not the years in your life that count. It’s the life in your years.’ Abraham Lincoln

41 – Foot Massage at Work – Keep your diet, socks and shoes clean. Take them off under your desk at work. Bring a tennis ball and roll the bottom of your feet while at your desk. No one will know and it feel really good!

42 – If your feet, underarms or breath stink, you need to clean out your body and clean up your diet.

43 – Detox – make sure you sweat and poop consistently. If you go for one day without pooping – your constipated.

44 – Take at least one day off and do nothing related to work.

45 – Stress is a part of life – accept it. We are supposed to have support and challenge. Whatever is stressful in your life, tackle it head on, find its purpose and move on to your next challenge.

46 – If you don’t love what you do now, start doing what you’d love on the side. If you want to get more enthusiastic about your current career, be more productive and reduce stress, go through the benefits of your paycheck. How does your current career benefit all other areas of your life? The more benefits you link to your career, the more inspired you become.

‘Make your vocation your vacation.’ Tony Robbins

47 – Make massage, acupuncture, steam, walks in the park or beach a regular part of your lifestyle.

48 – Work Life Balance isn’t about managing your time. How you spend your time is a reflection of your priorities. Prioritize your health, rest and activities that inspire you. You will then have true balance, more energy and time for other things that need to get done.

49 – People are your greatest resource. If you need help, reach out. There are people in your life who love you and want to see you succeed.

50 – Start each day with a ‘To Do’ List. Check off what you get done and whatever didn’t get done goes on tomorrow’s list.

“Vitality and beauty are gifts of Nature for those who live according to its laws.” Leonard Da Vinci

Ultimately these are just a few ideas to get you thinking for yourself. Its up to you to discover what works best for you. These are some ideas that can help you stay focused and seeing great improvements in your health, fitness, overall health & vitality.  I wish all the the best this year to everyone reading this.

It’s going to be a really interesting year for this planet and an exciting for all of us. Thank you for reading my blog!

Please share your thoughts or any other tips you plan on using this year…

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Here’s my Weekend MEAL PLAN and WORKOUT ROUTINE from Thanksgiving weekend. See how I make a batch of food and use it for 2-3 meals. I would love to hear your thoughts, especially on the cheesecake I had for breakfast (ingredients below) or my raw Chocolate Power Shake!

Even though this was a holiday weekend (Thanksgiving), it is still a typical weekend in NYC.

Here is what I ate:

Thursday

Breakfast: 2 eggs (friend in butter, over easy) over bed of jalapeno, carrot, ginger sauerkraut, bacon, 1 apple (lightly cooked with bacon)

Lunch: duck (dark meat), spinach (sauteed in butter), 2 apples

Snack: Shake with coconut milk, maca, mystery butter, grapes, banana, eggs

Thanksgiving Dinner: turkey (dark meat), greens (kale, collard, chard,spinach), cranberry & apple sauce, sweet potato casserole, pumpkin pie – all gluten free (I didn’t eat the gluten free stuffing or pie crust).

Turkey was from local farm and I drank no alcohol. I didn’t stuff myself, but I did have a lot of pie!

Workout: Total body circuit training, all body weight and advanced swiss ball exercises for 30 min.

Friday

Brunch: 3 duck eggs, bacon, tomato
Lunch: duck (legs, thighs), collard greens (steamed w butter)

Snack: Shake w raw cacao, maca, mystery butter (almond, cashew, some other nut I forgot and tahini), 2 bananas, coconut milk, 3 egg yoks

Dinner: duck, kale (steamed w butter)

Workout: Afternoon yoga with a friend at Kula Yoga in Tribeca (a 90 minute advanced yoga class called ‘Flight School’)

Saturday

Morning Snack: 1 piece of vegan, raw food Cheesecake (cherries, cashews, coconut oil, dates, walnuts, raisins, agave, lemon juice, psylium, vanilla bean, sea salt)

Snack: Green soup (broccoli, kale, kelp, dulse, butter, sea salt), 1 soft boiled egg

Lunch: 3 eggs, bacon, carrot/ginger sauerkraut, apple, green soup

Lunch: ground pork (local, biodynamic) with raisins wrapped in romaine lettuce leaves & tomato, sweet potato (with butter), arugula w lemon, olive oil

Dinner : black bean soup (beans, tomato, jalapeno, corn, cilantro, peppers, onion, garlic, spices, salt), grass fed beef meatballs, Isreali salad (cucumbers, tomatoes, onion, pepper, apple cider vinegar, parsley, olive oil)

Sunday
Breakfast: Shepherds Pie – ground beef (w raisins, onions) topped with steamed, mash sweet potatoes (can use red, purple or sweet varieties, instead of white) & side of kale (steamed w butter). Since I knew I was having brunch soon, I only ate a little.

Brunch in Brooklyn at ‘5 Leaves’: grass fed steak, 2 eggs, avocado, spinach, field greens

Late Lunch: steak (sliced thin) on bed of jalapeno sauerkraut, spaghetti sauce

Dinner: beef stew (w broth, carrots, spinach, celery, butter, sea salt) and leftover meatballs

Workout: After a light breakfast, I rode my mountain bike to Central Park and then out to Brooklyn to have brunch with my friend Jason and watch him crush it in a Brooklyn championship softball game. I then rode back home over the Williamsburg bridge back to lower Manhattan.

Snack while riding – if I ride for more than an hour, I bring a snack such as Chilli Lime Mango (dried organic mango w spices – really good!) or a piece of fruit on the bike.

20 min Yoga routine in evening.

Most of these foods are made in batches, so I will be eating the same foods for several days made into different meals. I often eat ‘lunch’ or ‘dinner’ type meals for breakfast.

SOUPS & STEWS are homemade using bison broth from market. I add water to the broth and make enough soup/stew to last 3-4 days.

GREEN SOUP - Greens were chopped up, steamed then blended. Add butter to hot puree and it melts. I don’t always measure, most of the time, I eyeball what I’m making and it works out fine. It was about 2 stalks of broccoli, one bunch of kale, a little water and salt & kelp, dulse to taste.

ROTATION DIET - Notice I do my best to rotate protein sources so the dominant protein per day is the same (i.e. Fri is turkey, Fri is duck, Sat is pork, Sun is beef). I dont follow this 100% of the time, but I do my best to choose ONE protein per meal and ONE protein per day. Vegetables are rotated every 3 – 5 days.

FRESH, LOCAL, ORGANIC, GRASS FED - Everything comes from the farmers market in Union Square. It is ALL organic, local, grass fed. The pork is biodynamic.

METABOLIC TYPE – Every meal has a protein, fat and carb. There are NO processed carbs and everything is fresh. If you pay attention to what I’m eating you should be able to tell what works best for me (my metabolic type). I also eat at least 4 times per day.

SWEETENER – I eat agave maybe once or twice a month.

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It’s almost a new year, the time when tons of people get really gung-ho about losing weight, joining a gym, running in the park and hiring a personal trainer. Most people, even savvy New Yorkers, need to know the specifics of hiring a personal trainer as the fitness industry has changed radically in the past few years.

Hiring the right personal trainer, not just any trainer, can be a decision that will either enhance the rest of your life or quickly end in frustration and wasted time and money.

How do you know what to look for when hiring a personal trainer?

Unlike any other city in the world, New York City is unique.  It’s and fast, furious and fabulous. We are discerning, demanding and expect the best.

However, New Yorkers can also be like the rest of the country in that they still believe in exercise methods and diet concepts that are outdated, ineffective and downright unhealthy.

Many New Yorkers are overwhelmed, overworked, underslept, underfed, chronically dehydrated, exhausted and addicted to caffeine.

We might not have a lot of obese adults in Manhattan, but love handles, manboobs, pooch belly, spare tires, flabby arms and struggling to get going in the morning are all very common, unhealthy and signs of an imbalanced lifestyle.

For people that live in the ‘city that never sleeps,’ it is wise to find a professional who understands our unique lifestyle and can adapt a fitness or wellness program to help us get the best results and not simply beat us up in the gym. Exercise does not always have to be hard to be effective.

This is a new era of fitness and wellness coaching and the old days of dieting and ‘no pain, no gain’ although still popular, are not healthy.

Here are a few tips that will help you find the best personal trainer who can help you get the best results if you live in New York City.

First, the best way to find a trainer is to get a referral from a friend who is satisfied with their experience and who has results to show that their personal trainer is expert.

But if you don’t have a friend who is working with a personal trainer, follow my top 11 tips for what to look for when hiring a personal trainer in the ‘city that never sleeps.’

1. Website – it is now 2009 and even teenagers are internet experts with their own websites. A professional trainer should have a website or at least a webpage with some information about his education, experience and their specialty. Go online to find a trainer in your area. Look for testimonials and see if the trainer has worked with people like you and knows how to get results.

2. Consultation – You should meet with and discuss your goals, needs and ultimately see if there is synergy. If the prospective trainer is not listening at least 80% of the time during the consultation – find a better personal trainer.

3. Audit – you should be able to see what the trainer does and how they work with their clients. It is a good idea to arrange this before hand so you can see your potential trainer work with someone. This way you get an accurate idea of what you will be doing together.

4. Specialized – does this personal trainer specialize in your particular needs or do they specialize in 12 different areas (not a good sign)? There are many areas of specialization, from sport specific, corporate wellness, gender, pregnancy, age, lifestyle, holistic health, mind body fitness all the way to injury type or certain health challenges.  It is critical for you to get the best trainer who specializes in your specific issues so you get the best results.

5. Customized - An expert personal trainer should design a program based on an individualized assessment. If the trainer does not perform some sort of structured assessment of your current stress levels and physical readiness, find a better trainer.

6. Education – there are over 200 fitness certifications today and most of them are meaningless. Everyone you ask will give you a different opinion. Certifications don’t guarantee anything.

I know trainers who are great people, and well educated, but have poor communication skills and don’t know how to get results. I know real experts who have no formal education at all, are brilliant and get amazing results. The most respected organizations, in my opinion, are CHEK, GIFT, PICP, FMS, NASM, NSCA, IYCA, MAT, ART and Dax Moy (in the UK) to name a few good ones. A college degree in exercise, sports science or kinesiology may also have some relevance, but again, you have to look at the whole picture, not just their degrees or certifications.

7. Experience – more important than their education, is how much and what type of experience does this personal trainer have? Just because someone is employed at New York City’s ‘best’ health club and looks good in a polo shirt means nothing. Find someone with experience working with people who have a similar health status and goals as you.

8. Personality – look for someone who you will enjoy working with and is professional, intelligent, with excellent communicator skills. Find someone who is compassionate, but not a push over. You want someone confident, not cocky. You want to enjoy your session and leave feeling better than when you came in, but don’t let it turn into a ‘hang out’ session.

9. Support & Accountability – find someone who will keep you accountable and knows how to keep you on track without making you feel guilty.  Find out what type of support does they offer? Do they have a blog where you can share your experiences with other clients? Do they offer workshops, materials, a manual, email or phone support?

10. Price - In this department, I often say ‘you get what you pay for.’ These days, there are ‘celebrity’ trainers who are clueless at fitness & nutrition, they just happen to be liked by a celebrity who (also knows nothing about health & fitness) endorses them. Most often but not always, you get what you pay for. Find out what value they bring to their clients? What services do they offer and what kind of support? Don’t ask how much your trainer costs. Ask how much it will cost if you don’t hire a coach. Ask yourself, what are your health, vitality, well-being, appearance and longevity worth to you?

11. Results – Finally, you want to find someone who knows how to get results. This is the bottom line. This should be evident on their website and when speaking to their clients. Regardless of their website or credentials or marketing slogans, how good are they really? Talk to their clients and meet people who can verify the quality of work and the results they provide.

Take these rules into consideration when looking for a personal trainer in New York City, this will help you find the right match and develop a successful long term relationship that pays off big time.

Antonio Valladares is a New York City based Certified Personal Trainer, Corrective Exercise Kinesiologist, Licensed Massage Therapist, Nutritionist. He has specialized in a holistic or whole person, approach to women’s fitness and fat loss since 1994. Check out Antonio’s women’s fitness & fat loss website: www.burnsports.com

Check out a video of Antonio’s personal training clients CLICK HERE

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Now that winter is upon us, I thought I would share some simple strategies to help you stay healthy throughout the season. The first is a simple ginger tea recipe I have been using for almost 20 year to prevent or treat colds and flu. Iit has always worked and has never lets me down.

I discovered ginger tea when I was living in India in the early 90’s. I went there with the the guys in punk rock band and we traveled, studied and lived the yoga lifestyle first hand. I had an amazing experience that would change my life forever.

My friend and I stayed in temples, ashrams, hostels and sometimes slept on trains on 3 day rides through the jungle. We learned yoga, Ayurveda, cooking and traditional Indian devotional music. Every morning, we would go out to this little cart on the street corner where an old Indian guy would be brewing fresh ginger tea in the early morning just before sunrise. We sipped our homemade ginger tea out of clay cups every day for one month and the recipe has since become an integral part of my life, especially during harsh New York winters.

Ginger is often called an herb or a root, but actually it’s a rhizome, which is like an underground stem. Its aromatic, culinary and medicinal properties have been revered for thousands of years in Asian, Indian and Arabic cultures.

It is also known as East Indian Pepper, Jamaica Ginger, Jamaica Pepper and galangal. It can be white, tan, brown, yellow, pink or red and is cultivated all over the world. Ginger is popular throughout the Caribbean, especially Jamaica.

Although you can find it in many forms (fresh, dried, powder, crystallized, pickled, ground), I use the fresh organic root, (except when using powdered ginger in curry spice mix) which can be easily found at any health food, traditional foods market or grocery store these days.

Food As Medicine

Ginger’s medicinal properties are valued by many cultures and have been proven by modern science: it’s anti-bacterial, anti-cancer, anti-inflammatory and has antioxidant benefits and protective against several types of cancers.

Ginger is often used to treat upset stomach, gas, nausea and diarrhea. It is widely used to prevent or treat nausea associated with motion sickness, pregnancy and cancer chemotherapy.

Ginger reduces all symptoms associated with motion sickness including dizziness, nausea, vomiting and cold sweating.

Ginger is an excellent expectorate, relieving congestion in the chest or sinuses. Ginger is widely used to treat the common cold, flu, headaches and even painful menstrual periods.

Recent studies have shown ginger helps lower cholesterol and prevent blood clotting and thus protecting against heart disease.

Ginger is used by traditional cultures as well as modern health care professionals to treat health problems associated with inflammation, including arthritis and ulcerative colitis.

Ginger is used as a food preservative and is antimicrobial (kills or inhibits the growth of microorganisms such as bacteria, fungi, protozoans, viruses) has been proven to kill e-coli.

Ginger is mineral rich (potassium, manganese, copper, magnesium) and has B vitamins, but its medicinal properties may come from its powerful essential oils and phenolic compounds.

Ginger’s fiery and pungent aroma makes it distinct and is highly valued throughout the Caribbean where it grows wildly in warm, fertile tropical areas. Much of the world’s supply of ginger comes from Jamaica.

How to Make Ginger Tea

I buy ginger root from the health food store and get a piece about the size of the palm of my hand. I determine the freshness by breaking off a piece. The skin should be tight and when you break a piece, it should snap off. If it’s weak, softer and doesn’t have a crisp, clean break, its old and should not be eaten.

Always wash ginger and although some people peel it, I leave the skin on without peeling it. I do cut off the gnarly, dark edges though.

Break or cut off a piece about the size of your thumb and slice it thin (see image above).

Here are two simple ways to make ginger tea:

1 – Put the ginger slices in a pot of water and turn up the heat until it boils. As soon as it boils, take it off the heat and let it cool for 5 – 10 minutes.

2 – Boil some water and add the hot water to your cup of ginger and let steep for 5 – 10 minutes.

I don’t strain the pieces of ginger out (I leave them in and chew on them when finished with the tea). Then, just before you drink it, while its still hot, squeeze in an entire lemon and add a tiny pinch of cayenne pepper and mix it up. Do not add honey or any sweetener. That will do the trick.

The more pepper you use, the hotter it is. It should be hot enough to make you break a sweat. You will also digest any food in your gut. I drink it hot, not warm, and make enough to last for 3-4 cups.

You can adjust the heat of it by how much ginger and pepper you use.

Drink it often to enhance digestion and strengthen your immune system so you can fend off illness. When you’re feeling like your coming down with something – you can blast it out of your system right away using this tea and drink as much as you can tolerate. If you have a cold or flu, it will clear your sinuses, make you sweat and you’ll feel better soon. I have found the more ginger tea, the better. In fact, I have not been sick in years.

Contraindications

Ginger may be contraindicated for people with gallstones or those taking anti coagulants. This information is not medical advice, should not replace the advice of your health care provider and is not used to diagnose, treat or cure anything. Use your intelligence, think logically, research what healthy people do and make your own decisions. Tropicana orange juice and Emergen-C do not prevent colds or flu. Taking responsibility for your health does. If you get sick, there is a plethora of natural remedies that are inexpensive, safer and many cases more effective than conventional medical approaches.

References

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http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72

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I love food. I eat a lot and shop often at farmers markets, health food stores, Whole Foods (Trader Joes, Jimbos) and occasionally at larger, old school grocery stores (Dag, Publix, etc). I also order foods & groceries online.

When I shop for groceries, I get the FRESHEST, most NUTRIENT-DENSE foods possible. I shop about 3-4 days a week. Real food is one of my highest priorities and whatever is high on your priorities, you’ll always find a way to get it done.

I’ve streamlined and mastered the art of shopping for healthy food at farmers markets across the country. This post will show you how to do the same.

Union Square Farmers Market

The best place to get the highest quality foods that enhance all aspects of physical & mental health health, burn fat and protect our environment is at your local farmers markets. You may have to do some detective work to find them, but they are everywhere these days. Here are 11 tips and questions you need to know to when shopping at farmers markets.  

I go to the Union Square Farmers Market (Greenmarket). There are plenty of farmers markets in NYC, but the biggest and best is Union Square Greenmarket, downtown New York City. You can get all sorts of good stuff, from organic produce, grass fed beef, bacon, eggs, flowers, honey and maple syrup. Yes, you can get other stuff there too, like candles, jams, baked goods and christmas trees.

MAKE A LIST.

How much food do you need? How often can you go? What foods do you need to be healthy, lean, energetic, mentally sharp and well balanced? Answer these questions and you can craft a list of what you need to get. This will streamline your trip.

CASH MONEY.

Bring cash to make your shopping smooth. Very few vendors are set up with credit card machines.

GO EARLY.

If you get there early, you can find crops that were harvested within 24 hours of delivery to the market. You get the best selection and there is less people. You can meet the farmers and see if there’s any new foods or deals, discover how small sustainable farms operate and develop a new friendship with nice people who understand nature. Developing friendships with local farmers also expands your personal network and strengthens your community. I go early, socialize for a NY minute and get home in time to cook brunch.

LOOKIN’ FOR A DEAL?

Go late. As the market is getting ready to close, some vendors are happy to get rid of some stuff at a discount instead of packing it up and heading back to the farm.

BRING YOUR OWN BAG OR BACKPACK.

Whether you want to stroll and take your time browsing the market, or you want to get in and out like a race car, you will need your own bags or a backpack. A backpack is great because it keeps you ‘hands free’ while you shop.

FREE YOUR MIND.

Have you ever tried fermented foods like sauerkraut, Kim Chee or pickled ginger with carrots? If your lucky, you might be able to find broth, wild game, organ meats and bones to make your own stock. Farmers markets often have traditional foods that you may not have been exposed to yet. These foods are ultra healthy, enhance digestion and accelerate fat loss.

Fermented foods from Hawthorne Valley Farm, an organic, grass fed, biodynamic farm

in New York state.

EVIL SUGAR.

I get honey (raw, organic), maple syrup and fruit – those are the only sweets I purchase. Beware, there are plenty of easily accessible sweets waiting to be tasted, including hot apple cider (which I don’t drink because its pasteurized), pure maple candies (delicious, but too much sugar), honeys, jams, fruits and baked goods (apple pies and such). Stay focused and beware the lure of evil sugar!

VARIETY IS THE SPICE OF LIFE.

Don’t you agree? Don’t keep getting the same two things (i.e. spinach and carrots) when you food shop. Mix it up. Get different color fruits & veggies each time you go.

ASK QUESTIONS.

The best way to know the truth about healthy food is to get to know your local farmer. Introduce yourself and get to know your community. When you get to know the farmers, you can find out which foods were harvested that morning, see if there’s any new foods or deals, discover how small sustainable farms operate and develop a new friendship with nice people who understand nature. Developing friendships with local farmers also expands your personal network and strengthens your community.

ORGANIC & GRASS FED?

Before you trust any labels or stickers, you should get the answer right from the source. ‘Do you sell sustainably raised, organic or grass fed meat, poultry, dairy or eggs?’ If its not certified organic, how is it grown? How much pesticide use is there? How are the animals raised and what are they fed? Just so you know, many of the foods I buy are organic, grass fed, but not certified. Many small farmers don’t want to bother with exorbitant fees or the bureaucratic run around involved in the US government’s organic certification program. I have blogged about the difference between grass fed and grain fed beef HERE.

LOCAL & SEASONAL?

‘What’s local and in season?’ The average produce travels 1500 miles to get to you, so look for local and seasonal foods. These foods will be nutrient dense and have the best flavor.

Those are just a few of the most important tips on how to shop at a farmers market. I have a part 2 coming out on the best quality meats (grass fed vs grain fed). I also have a post on the groceries I bought with photos of several trips to the Union Square farmers market so stay tuned…

If you have any other tips, please post them below!

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