Move that body!

Exercise! It is arguably the most important thing you can do to stay healthy and keep your cells active, strong, and full of oxygen. Every medical study I have read on cancer shows that exercise reduces your risk of cancer and increases your likelihood of fighting cancer if you already have it.

I got so excited about the notion of exercise, and how powerful it is, that I decided to immediately create a new block print of a bird that I thought best expressed this sentiment. Sanderlings came to mind right away.  They are the most lovely, graceful, and spritely shore birds that I grew up chasing amidst the spindrift along the Atlantic ocean with my grandparents chasing after me. Talk about exercise.

We've all been told at our annual physical, "you need to exercise at least three times per week for 30 minutes."  The truth is, however, that ANY exercise you can get is worthwhile. Don't skip a walk or run just because you only have 20 minutes.  Studies show that any exercise is great for you. If you only have time for jumping jacks in your kitchen for 5 minutes, you will be healthier for it. Try to fit something in every day. A walk, a burst of dancing, a run, a trip to the gym.  Simply move your body and bring oxygen to those cells of yours!

If you are recovering from surgery or don't have the energy for lots of exertion, one of my favorite things to recommend is the Urban Rebounder. Bouncing on this lightly even 3-4 times a day for 3 minutes will drain your lymphatic system, releasing toxins and allowing your body to be more vigorous in fighting disease.

Another easy thing you can do in bad weather, from home, in a chair, is workout with Joel Harper, who is a fitness instructor in my nutrition program.  He has free downloaded workouts, all 10-20 minutes, here: Joel Harper.

Oxygen in the cells gives cancer less chance to survive.  It increases red blood cells and normalizes healthy tissue cell growth.  It also breaks down toxic carbon dioxide, which causes the free radicals that help form cancer.   So cancer really doesn't like oxygen.  Add it to your repertoire, in the form of exercise, wheatgrass (filled with chlorophyll!), and raw, enzyme-packed foods.

Bringing us back to raw foods, once again...One of the beauties of raw foods is that they, too, bring oxygen to our cells.  Try out this delicious appetizer before dinner instead of your crackers & cheese. It's amazingly filling, and so energizing.  Whenever I eat it, it's as if someone just took a foggy lens out from in front of my eyes.  This version is adapted from a Raw Foods Institute recipe.

 Pretty Cabbage Wraps with Almond-Ginger Dip

(makes 8 small wraps)

2 collard leaves
1/4 of a red cabbage, thinly sliced
1/4 of a green cabbage, thinly sliced
come carrot gratings (optional)

-Cut the collard greens into quarters, slicing out the thick stem in the middle
-Slice the cabbage and grate the carrot, and mix together
-Place the cabbage/carrot mixture in the middle of each collard quarter, and roll up

Almond-Ginger Dip

3 Tbsp. Tamari (or regular soy sauce)
3 Tbs. apple cider vinegar
about 2-3 inches of sliced ginger, chopped
4 Tbsp. almond butter
1/4 cup extra virgin olive oil
pinch of salt

-Blend together in a blender until creamy & smooth
-Store extra in refrigerator
-Dip wraps in almond-ginger dip and enjoy!

Immunity & Probiotics

A block print of an Albatross I made for my dad, who loves Albatrosses.  

They survive pretty extreme conditions, just like those nice little bacteria in your belly!

Did you know that 80% of your immune system resides in your intestinal tract (or "gut" as my sometimes un-ladylike school refers to it)? Yes, it is true. This is why the food you eat matters so much to your health.

You are what you eat, they say. When you eat foods that encourage a healthy digestive flora, then your immune system stays strong, and can fight off illness more easily. When you eat foods that cause inflammation or can't be digested properly, then the bacteria in your gut is forced to fight these unwanted substances, and then your immunity is weakened, and you are susceptible to disease growth or other infections.

So let's talk about probiotics!!!! Probiotics help provide your body with the right amount of healthy bacteria.  They protect your body from other micro-organisms that cause disease, and also encourage the proper absorption of food.  Antibiotics, medication, chemotherapy, and lack of proper nutrition can throw the balance off and cause trouble.

Probiotic supplements are great, but they are short-term.  It is important to eat a diet that includes healthy, fermented foods, which will provide those healthy bacterias, as well as helping you digest your food.  Yogurt, kimchi, sauerkraut, Kombucha (try GT's brand of this delicious drink from Whole Foods!), pickles, and tempeh all fall into this category.

All fermented foods sold at Whole Foods. From left to right: GT's Kombucha, 

Bubbie's Sauerkraut, and Sunjay Kimchee.

If you choose to take a probiotic supplement (which is a great idea), it's best to take on an empty stomach.  Maybe 15 minutes after you've broken your nighttime fast with a whole lot of water, and a little bit before you have breakfast.

If someone you know just told you that the stomach flu is going around, run home and take a probiotic.  It just might fend it off!

Taking Care of Yourself

If you are reading this because you are helping someone you love through cancer, I ask you this:
How many times have you been in a meeting or in yoga (God forbid!) when you find yourself checking your cell phone every 6 minutes to see if the person taking your cancer patient to chemotherapy has tried to check in with you?  You're finally giving yourself a break, you're back at work, or taking an hour to exercise and have some zen, but all you can think about is your cancer patient.

These are the moments when I think....Self-Care is needed!

It is ok to take a moment only for yourself.  In fact, it is more than ok; it is essential.  One of my favorite quotes, by Anne Morrow Lindbergh from "Gift From the Sea" has resonated with me for more than 20 years:

"When one is out of touch with oneself, one cannot touch others."

When you take time out for yourself, you are able to be more helpful, more organized, more in touch.  It will help the rest of your family as well; you can be more present for them.  But most importantly, YOU deserve it.  Make yourself healthy. And happy.  Do what you love.  The ripple effect of this will be noticed by all around you.

Here are my suggestions (and I promise they will only take 3 minutes!):

1. Make a list of 15-30 minute activities that relax you and ground you (i.e. taking a walk, soaking in a bath, meditating, sipping tea by the fire...)
2. Make a list of 1-2 hour activities you long for (going to a movie, taking a dance class, getting a massage, eating out with a friend...)
3. Make a goal for yourself of accomplishing on short activity EVERY DAY for yourself, and one long one every weekend.
4. Communicate with your family!  Let them know you need the time off. When you are done, you will be more present for them.

The recipe for today is one that I think is perfect for self-care.  It is a one-dish meal.  It will be good for you, and for your cancer figher!  It is cozy, relaxing, and good for leftovers, leaving more time for...YOU!

This really can be served as a one-dish meal. Tonight we had it with raw veggies, too: avocado and sweet bell pepper.

Farro with Cauliflower, Hazelnuts, Mushrooms & Kale

1 cup Farro (a grain, similar to brown rice)

1/2 head of cauliflower

large handful of mushrooms (any kind)

3 kale leaves

1/2 cup hazelnuts

1/4 cup coconut flakes (unsweetened; larger flakes work best)

1/2 cup olive oil (divided between roasting and seasoning)

sea salt

1. Prepare farro: soak 1 cup of farro in water while you boil 1 1/2 cups water in a saucepan.  Drain farro, and cook for 20 minutes, covering & turning to a simmer.

2. Prepare roasted veggies: On a baking sheet lined with parchment, put cauliflower, kale, mushrooms. Drizzle with olive oil and sea salt. Roast for 15-20 minutes in a 400 degree oven. 

3. Toast on a small baking sheet chopped hazelnuts and large-flaked coconut.

4. Combine all ingredients in a bowl.

5. Toss with a generous serving (at least 1/4 cup) olive oil and sea salt. Taste, adjust seasonings, and enjoy!

The toasted hazelnuts and coconut flakes.

The olive-oil drizzled roasted cauliflower, mushrooms and kale.

*All recipes unless attributed otherwise are (c) Christy Halvorson Ross.*