Thoughts On Exercise

I think that most people are in agreement that exercise is an important part of healthy living. But how do we decide which exercises will give us the most physical and mental benefits, allowing us to develop good muscle tone and bone density, be flexible, and have strength and endurance? Is there really one particular exercise routine that will serve all of our needs?

Modern society is obsessed with achieving what is perceived as a "hot" body. Image is everything in our culture. People spend large amounts of time and money going to the gym: it is even considered fashionable to have one's own personal trainer. Some people will go so far as to have surgical procedures to attain their idea of the "perfect" body.

I have to ask, is this kind of thinking realistic? Is our obsession with physical perfection actually benefiting our overall health?

Do you really need the bulky equipment, the personal trainer, and the fancy gym to have a flexible, well-toned body? I suppose that it is a matter of preference, but personally I can’t think of anything more boring than spinning on a stationary bicycle or strolling on the tread mill, glued to the TV. We gain much more benefit from choosing an activity that brings us more in touch with our bodies and our natural environment. By this I mean choosing life-related physical activities and other forms of exercise that we enjoy and that allow us to maintain our health.

With that in mind, here are my suggestions for activities that will give you optimal health benefits, both physical and mental.

Walking along the river by the Philadelphia Museum of Art.

1. Walking outside
2. Stretching
3. Finding an activity that you ENJOY!

Walking outside:
Taking a daily walk is the most important exercise for everyone.
Walking is a great way to achieve your ideal weight, and clear and calm your mind. While walking is great cardiovascular exercise, you also benefit from the rhythmic aspect of walking: when you walk, you balance the right side of your body with the left side of your body (chambers of the heart, kidneys, ovaries, testicles, lungs, intestines, etc). Walking outside also helps you become more aligned with your natural environment.

A morning stretch at SHI!

Stretching:
I think that stretching is one of the most over-looked aspects of a healthy lifestyle. Stretching is especially important as we mature. Children are always running around, playing, and engaging themselves. However, as we age, we tend to lead more sedentary lifestyles, whether we are sitting at our desk, driving our cars, or performing repetitive physical tasks. This means that we are not using portions of our body on a daily basis. As with anything that does not get used, the less-used portions of our bodies get tight. While proper diet can do a great deal to keep our minds and bodies relaxed, it is often not enough to keep our tendons, ligaments, and connective tissues loose. This is where regular stretching helps us. Regular stretching will keep the less-used portions of our bodies more flexible and will allow us to maintain good muscle tone, which in turn keeps us feeling and looking youthful! If you are looking for some good stretches, I recommend yin yoga, or other gentle forms of yoga.


Finding an activity that you ENJOY:

Picking organic veggies!

Finding an activity that you enjoy is very important. You want to find an activity that allows you to set your mind free and become playful. Some people prefer to find an activity that they do solo, whereas other prefer something that they do with others. Basically, finding something that makes you feel alive is important. How do you determine if an activity is good for you? Forget about calories burned per hour and exertion levels. Ask yourself these questions: do you feel more peaceful and calm after this activity? Do you feel more energetic? How does this activity affect your appetite for healthy food? How does it affect your appetite for life? If you have positive answers to these questions, then it sounds like you have found the right activity. If you feel depleted after your activity, or you find yourself so hungry that you immediately are reaching for junk food, then you should probably try to find something else.

Most of all, have fun and play!

Green Cocktails Anyone?

Every Spring I like to give my liver a break and begin my own form of “cleanse”.
Typically I like to eat breakfast, but when the weather gets warmer I enjoy starting
my day off with a nice green vegetable juice. This is not a huge pint glass, but rather
a small 1/2 cup serving size, because a little fresh greens juice goes a long way! 

In oriental medicine Spring is associated with tree or wood energy. The corresponding
organs which are most affected and active at this time are the liver and gall bladder,
whose main job is to aid in digestion and metabolize fat. In the colder months we
naturally consume heartier foods which include more savory seasonings and fat.
Additionally, a higher percentage of baked foods are consumed which make our
overall condition more dry. I find that juicing makes me feel more light, positive and
fresh, just in time for Spring.

In Spring, the taste du jour is mild sweet and sour. Combining these two tastes helps to relax
our liver and gall bladder, giving them a break after heavier Winter foods. These juices have a 

refreshing quality that allow us to detox the excess and help to boost our metabolism for a new
Spring cleaning!

Here are some of my favorite green cocktail combinations: 

Ah, so green and fresh!

Napa, green apple and cabbage juice
This combo offers a nice sweet and sour taste.

1/8 cup of napa cabbage juice
1/8 cup of green cabbage juice
1/4 cup of green apple

Napa, cucumber, green apple juice
This combo is mildly sweet and a little
more tart. The cucumber makes it bit of a natural diuretic. 

1/4 cup napa cabbage
1/8 cup green apple
1/8 cup cucumber

Green cabbage, bok choy, cucumber, parsley and lemon
This juice is very fresh, green, and alive with chlorophyll. It is also a diuretic.
1/8 cup green cabbage
1/8 cup cucumber
1/4 cup bok choy
A few sprigs of parsley

Cheers!

Spring Fitness

With the warm weather arriving early this year now is the time to put in extra effort
to work on your health and fitness. It is time to pack away the winter woolies and
break out the cute stuff. You know, the styles that leave us a little more exposed. 

'Tis the season to get into shape, regardless of your sex or age. 
Many people have a tendency to gain weight over the winter. All though the extra pounds are not a comfortable feeling, the motivation to do  something about it is not quite the same in winter as the incentive the warm weather brings. Whether you call it vanity or egocentric, most people become a little self conscious when they gain weight. Today I am giving you my simple, delicious, and non-fussy strategies for losing any excess baggage. Try one or several of my suggestions. At the very minimum you will receive some positive health benefits and start feeling better.

 
There are three areas of practice to which you should devote your time and energy when trying to
achieve an optimum weight: eating habits, diet and exercise. Separately, each has its
own perks. When used together these lifestyle practices are most effective and provide the
foundation for healthy weight loss.

Lifestyle:                                               
Adopt a plant-based diet that includes whole and unrefined grains with every meal. 

Have 2 or 3 regular meals a day and do not skip a meal. 

Try to eat at earlier times, like; breakfast at 8:00, lunch before 1:00, and be finished with 

dinner by 8:00. 

Do not eat before bedtime. Give your body time to digest, which is about 3 hours. 

All these practices will help to keep your metabolism more active and help you to 

eliminate more excess.

Diet:
Eat plenty of vegetables, both light cooked and longer cooked
Have quick steamed greens with fresh squeezed lemon, often or daily.
Make soft cooked daikon radish, either long steamed or boiled. Have a nice large
serving several times a week.
Make miso soup with daikon radish, dried shitake mushroom and leafy greens often.
Stay away from refined and processed foods.
Eat less baked foods, salty foods, and dry foods.

And the most important exercise for weight loss:

Fresh vegetables, a key factor in healthy weight loss!

Walking outside
Try to walk outdoors as much as possible.

 If you have the time take a walk everyday. 

Be active and engage yourself in activity that you find enjoyable and fun.

In the very near future, I will discuss exercise in more detail. I feel it is important to find what
suits you and what will give you the most benefit over time.

Vegetables: Sweet Like Candy

Last week we discussed the many different kinds of grain sweets. This week, let’s explore the natural sweet taste of vegetables. Many vegetables have a very sweet and satisfying taste. Root and round vegetables become very sweet when they are cooked. Squash, onions, sweet potatoes, and carrots all become sweeter when they are cooked. Eating these vegetables on a regular basis is delicious, satisfying, and will help keep your blood sugar levels more stable. Who doesn’t love that? 

"Sweet Vegetable Tea is like a cup of sunshine"

Here are some good - quality vegetable sweets:

• Pureed sweet vegetable soup 
• Sweet vegetable jam, such as onion butter 
• Carrot juice, or carrot combination juice (such as carrot-leafy greens juice, or carrot-apple-leafy greens) 
• Sautéed or long-steamed sweet vegetables (steam them until they are tender and juicy-- bliss!) 
• Sweet vegetable tea 

The top ten vegetables that make my sweet list:
Carrots
Onion
Cabbage
Winter Squash
Sweet Potatoes

Parsnip

Leeks
Broccoli
Cauliflower
Daikon

Cream of Cauliflower Soup
This is a sweet, relaxing, and absolutely delicious soup. Garnish with some finely chopped fresh parsley, or bring the elegance factor up a notch by sautéing some herbs until they are delectably crispy.

Ingredients:
2 1/2 cups of diced onion
1/2- 3/4 of a medium-sized head of cauliflower, cut into large florets. Cut the stem more finely.
6 - 7 cups of water
3/4 - 1 teaspoon of sea salt
Parsley, finely diced for garnish

Preparation:
Place diced onions in a pot with enough water to cover the onions by 1 inch.
Bring to a boil over medium flame, and add a tiny pinch of salt (1/16 of a teaspoon, to be exact!). Continue to cook the onions for several minutes or until they become translucent.
Add the cauliflower and the remaining amount of water.
Add the remaining amount of sea salt, cover partially, and bring to a boil on a medium to medium-high flame.
When water begins to boil, reduce the flame, cover completely, and simmer on medium-low for approximately 20 minutes or until the vegetables are tender.
Using a hand food mill or an immersion blender (aka the “Magic Wand”), purée all the ingredients.
Gently warm the soup before serving.
Garnish with finely chopped parsley or your favorite herb.

Note:
The consistency of this soup may be changed by adjusting the ratio of vegetables to water. If soup becomes too thick, add additional water until the desired consistency is reached.

Sweet vegetable tea quote is credited to my friend and Macro colleague, Michelle Nemer.

In Search of Sweetness and Thank You

Before I go into my post for this week, I would like to say “thank you” to T. Colin Campbell, PhD, author of The China Study. Last night, my husband, Denny Waxman and I were invited to attend a lecture at The University of Pennsylvania given by Dr. Campbell on the topic of dietary intervention as a treatment for degenerative illness and how diet can also be used in preventative medicine. The lecture was  informative and engaging, and even better, offered the scientific research supporting plant-based nutrition as a way to obtain and maintain good health. I respect and appreciate Dr. Campbell's work, as it is in line with our mission and our work at The Strengthening Health Institute, where we offer educational seminars to teach people how to maintain or recover their health through a plant-based diet and lifestyle changes. I feel that education and awareness are the keys to preventative medicine and that plant-based diet advocates need to work together to win the race for the cure! So, bravo, well done, and thank you to everyone who made this lecture possible.

And now, back to sweets
Last week I discussed the arrival of early Spring, and gave some quick tips for changing your diet to align with the changing season. This week I am going to focus on finding and getting good-quality sweets. Getting good-quality sweets is important all year long, but they are especially important during the changing of the season, such as in the Spring and in the Fall.

So, what are good quality sweets and how do you get them? First of all, sweet is the most balanced and the most-craved of all the tastes. I define a “good quality” sweet as one that is unprocessed and derived from a natural, organic source. Good quality sweets should be included on a daily basis, because we all need some sweetness in our lives. They can be in the form of a grain dish, a vegetable dish, a soup, a beverage, or a dessert.

Susan's Caramel Rice Pudding, a delicious dessert made from grains!

Sweetness from Grains
The least refined type of sweet is the natural sweetness that comes from properly cooked whole grains and vegetables. When chewed thoroughly, most whole grains have a mild sweet taste. The sweetness you get from grain is very subtle in comparison to sugar or even maple syrup, but try chewing your grain more thoroughly and you will see what I mean. The first step in the digestive process of whole grains takes place in the mouth. As you chew grains, they begin to release juices that mix with your saliva, which allows them to be digested and absorbed more easily. When you chew whole grains, you can actually feel a lightness in your head, almost as though your eyes are opening more wide. Sometimes it is as though a pressure has lifted. If you chew long enough and well enough, you will realize that you are experiencing a natural high (!).

Here are some examples of good quality grain sweets:

• Well-cooked and well-chewed grain 
• Brown rice syrup 
• Barley Malt 
• Amasake (a thick, fermented rice beverage) 
• Cooked chestnuts or a puree of chestnuts (not exactly a grain but a close cousin) 
• Desserts made from grains and grain sweeteners 

Barley Malt Kuzu

This is a fantastic grain-quality sweet drink that is perfect for springtime, thanks to its liver- and gall bladder-relaxing qualities. It can also be used as a home remedy to relieve cramps, constipation, and keep blood sugar levels stable.

Ingredients:
1 rounded teaspoon of wild kuzu (you can find this at a health food store or Whole Foods, where the Eden Brand is readily available)
1 cup of water (either spring water or filtered water)
1-2 tablespoons of Barley Malt (again, readily available at Whole Foods or the health food store)
one wedge of fresh lemon, optional, for a nice sweet-and-sour effect

Sample Ingredients

Preparation:
Dissolve the kuzu in the cold water. You can use either a wooden utensil or your fingers to break up the lumps in the kuzu.
Place the liquid with the dissolved kuzu in a sauce pan, and turn on the flame.
Gently heat the mixture while stirring constantly to avoid clumping.
When the mixture begins to turn translucent, add the barley malt and mix well.
When the liquid begins to boil, lower the flame (keep on stirring!) and let simmer for another minute.
Turn off the flame, add a nice squeeze of fresh lemon, and stir well to blend the lemon. Pour into a mug and enjoy!

Stay tuned for next week when I talk about the sweetness of vegetables. Until then, be sweet!

Spring Training

February 4 marked the first official day of Spring. Now, this date is significantly earlier than the widely-recognized first day of Spring, March 21st. February 4th is historically the first day of Spring according to the calendars of early societies. When you think about it, this makes sense. February is generally the month that you begin to get a twinge of spring fever. We yearn for sunshine and warmer weather. We start thinking about purchasing our new bright wardrobe. And for all you sports fans, pitchers and catchers reported for spring training camp this week. Go Phillies!

Clearly, these are all signs of Spring. But in all seriousness, Nature’s energy comes to life at this time of year. We observe trees beginning to form buds and tiny leaves. The flowers will begin to push their way to the surface. These visible changes do not happen overnight. All of these changes first begin beneath the surface, and then go through a transitional phase, which is exactly what is happening right now. This is why we all have spring fever, but are still forced to wear our warm winter coats; we feel the change in Nature’s energy, but the consistent warm weather has not arrived quite yet.

So, what can you do with your diet during this transition and in preparation for the warmer season? Here are a few quick and tips to ease you through this Spring so you are ready to bloom when the sunshine is here to stay. 

Light, refreshing, and colorful salads!

• Increase your consumption light and fresh foods, such as blanched vegetable salad, quick steamed greens, pressed salads, fresh salads and quick sautés. The common point with all these dishes is that they are all light, bright, and crunchy in texture. 
• Decrease the amount of salt you use, which includes the use of salty condiments. Too much salt makes our bodies more contracted and will not allow us to discharge the extra winter baggage (I think you get the picture)! 
• Try to make your cooking less excessive. This means cutting back on heavy sauces or thick dressings and use only a light amount of oil. Perhaps you want to go oil free for a bit of time to give your liver and lymph system a break. 
• Decrease your consumption of heavier, heartier dishes. Cut back on long cooking methods. Instead, use shorter cooking times and, even more important, fewer baked foods. 
• Emphasize mild sweets and mild sour tastes. For example, try using a little fresh lemon on your steamed greens 2-3 times per week or use some grated green apple as a dressing for your salad. Beets dressed with lemon or vinegar are also a great sweet-and-sour option, or fresh vegetable/fruit juice combo.                      

 
Stay tuned next week for more information on good-quality sweets, as well as a sweet Spring recipe!

Introducing Your Friends and Family to Vegan, Plant-Based Foods

Holy Guacamole!

When you adopt a plant-based, vegan diet, you will probably experience some positive changes in your overall health and well-being. As with anything else, when you notice a benefit in your own health and life, you develop a desire to share your positive experience with others in your life. This is only natural. However, your friends and family might not feel so keen on sharing your enthusiasm and if you try to push your new ideas on them it may end up turning them off completely.

I have found that a soft, gentle approach is more inviting. By this I mean, “walk your talk” and lead by example. As you begin to look better and have a more calm and focused mind people are going to start asking you for your secret recipe. Now of course if you start talking about foods it can stir up a lot of emotion as food is very personal. Nobody wants to feel criticized or again, be told that their favorite foods are killing them quietly.I prefer to go stealth. I enter the scene and arouse interest by showing up to the party with an awesome dish that looks and smells great and everyone is excited to try. By the time they go back for seconds they don’t even miss the meat or dairy!

The best way to pique others’ interest in your new lifestyle is to share foods that are already somewhat familiar to them. For example, try serving a lentil or split pea soup with homemade croutons, or bring a bright, colorful platter of crudité and hummus to a party, or even some guacamole and chips. Go for plant-based foods that are familiar, easy-to-prepare, and delicious. If you want to take things a step further, try serving a three bean chili instead of a meat chili, or a fresh salad with sautéed wild mushrooms and vegetables. Whatever you do, keep it simple. It’s best not to go for recipes that rely on long lists of complicated ingredients or recipes that may just seem weird to the average omnivore (cashew cheese anyone?). If you go out of your way to make elaborate, vegan versions of animal foods, you are not going to convince anyone to include more plant-based foods in their own diet. While some of these recipes may appeal to the already plant-based converted, it is not going to sound appetizing those who are used to eating animal and dairy foods. In many cases these substitutes are not even healthy. Really, vegan dishes can be the most delicious or the most yucky. I guess this supports the macrobiotic theory that everything that has a front also has a back! If you focus on using simple, traditional foods with high-quality ingredients and seasonings, your friends will be more inclined to give it a try. They will be surprised at how great vegan, plant-based foods can taste. More importantly they will notice how great they feel after they eat food that is easier to digest and begin to gain an awareness of the positive effects that pant-based foods have on the body.

Here is my guacamole recipe. It is easy to make, healthful, and delicious. Bring this to a party or share as a snack or appetizer, along with organic, non-GMO corn chips.

Note: you can substitute raw diced onion for the umeboshi pickled onions if you are pressed for time, but the pickled onion is the secret ingredient that brings a unique healthful quality and special flavor to the recipe.

Susan’s Guacamole
Preparation time (20-30 minutes)

Key ingredients!

Serves 2 - 4
Ingredients:
Avocado
1/2 cup of finely diced onion (marinated in umeboshi vinegar)
Fresh sliced jalapeño pepper, center vein and seeds removed (optional)
1/4 cup of finely chopped Cilantro 

1 1/2 - 1 3/4 teaspoons of Umeboshi vinegar (savory vinegar, check out my previous post)
Fresh lime juice to taste

Preparation of the pickle:
Dice the onion and place in a pyrex bowl.
Add a 1/16 teaspoon of sea salt to the onion and use your hands to gently mix the salt with the onion.
Add 1/2 teaspoon of umeboshi vinegar to the onions.

Mix the ingredients together and allow the mixture to begin

to pickle while you continue to prepare the other ingredients. 

Avocado, chopped cilantro and pickled onion

Susan's Amazing Guacamole!

Putting it all together:
Cut the Avocado in half; remove the pit and the fruit.
Place the fruit in a bowl.
Add the cilantro and peppers.
Add the pickled onions and any liquid in the bowl.
Add 3/4 - 1 teaspoon of umeboshi vinegar.
Use a pestle or other wooden utensil to blend all the ingredients. If you like thicker style guacamole
If you like the chunkier style guacamole then do not mash up all the avocado.
Add fresh squeezed lime juice and fold the top into the bottom to blend all the flavors together.

This recipe will keep longer than most others because of using the savory vinegar. The onions start to pickle, bringing more of a balance for the rich vegetable fat of the avocado. Additionally by not using un-cooked salt my recipe does not have a bloating effect on the body. Keep the guacamole refrigerated in a glass dish together with the pit until
you are ready to eat it.

The pit helps to maintain the freshness. When you are ready to serve remove the pit and place in a bowl. Serve with good quality corn chips (again made with non-GMO, organic corn and sea salt), lightly blanched or raw carrots or celery sticks. Or top off a beautiful vegan rice and bean burrito.