Mushrooms

Mushrooms are one of the most powerful cancer-fighting foods available to us.  If you have been following this blog for awhile, you've heard me talk about Dr. Joel Fuhrman, an incredible food-medicine pioneer who likes to talk about GOMBBS, an acronym to help us remember the best cancer-fighting foods:

• Greens
• Onions
• Mushrooms
• Berries
• Beans
• Seeds

Mushrooms are an integral part of the human immune system.  Eating mushrooms every day reduces your risk of breast cancer (as one example) by 64%.  They stop many cancers from metastasizing. They are full of natural angiogenesis inhibitors, and phytochemicals, which fight cancer.  They are full of many minerals, including copper, potassium, zinc, B vitamins and more.  Some mushrooms (shiitake, maitake and reishi) even are good sources of protein, iron, and vitamin C. 

In many cultures, mushrooms are considered a sign of longevity, because they have so many health-promoting properties.   They are also used medicinally for cancers and other ailments through Chinese Medicine Doctors.  

The best mushroom is a mix of mushrooms! Even button mushrooms have healing properties. Some days have shiitake, some days portobello, some reishi or oyster...try them all. 

It is super easy to sauté any mix of mushrooms in olive oil with a clove of minced garlic.  Here's another delicious, quick and easy way to prepare mushrooms as a main course alongside a soup and salad.

Pan-Seared Portobellos

Adapted from The Cancer Survivor’s Guide

(Serves 2)

• 4 large portobello mushrooms
• 2 Tbsp. water
• 2 Tbsp. tamari
• 1 Tbsp. balsamic vinegar
• 2 garlic cloves, minced
• ½ tsp. dried oregano

Clean the mushrooms and cut off stems.  Combine all other ingredients in a small bowl and then put in a large heated skillet.  When it bubbles, add mushrooms, top down.  Lower to medium and cover.  Cook for 3 minutes. Flip mushrooms, add a few more Tbsp. water if necessary, and cover again, cooking for about 5 minutes longer. Serve hot.

Just writing this blog made me forage into my fridge to find some mushrooms to saute. They are delicious!

Wheatgrass

I was turned onto wheatgrass years ago because, in addition to being incredible for overall health, it is one of nature's best cancer fighters.  The regimen at some of the world's best cancer institutes mandate at least two glasses (2-3 ounces each) of wheatgrass a day.

Eva lurking in the wheatgrass.

I learned almost everything I know about wheatgrass from two sources.  1) The Raw Food Institute.  And 2)  The Wheatgrass Book, by the renowned expert, Ann Wigmore.

Lately I've become rather obsessed with wheatgrass again and recently re-read Ann Wigmore's book.  I'm growing several flats of it my dining room table, and let me tell you why.  Wheatgrass is filled with chlorophyll, which mimics human blood more closely on a molecular level than any other food.  This is tremendous for fighting cancer because drinking it is like getting a blood transfusion and crowding out the free-radical cells.  Wheatgrass has a tremendous anti-mutagenic effect, and also a anti-neoplastic ability, which means it fights tumors without any toxins or chemicals. It is also packed with enzymes, which results in increased circulation and better nutrition to your cells, along with more efficient removal of waste and toxins in the bloodstream.  Chlorophyll also regenerates the liver, which is the body's main detoxification organ, super important if you're fighting cancer.

And that's not even including the other health benefits of wheatgrass. It is a cleanser.  It stimulates healthy circulation.  It restores high energy levels. It bolsters the immune system. It can protect us from high and low levels of radiation.  It is a great source of iron, potassium, magnesium, and trace minerals, like selenium, which has anti-cancer properties, too.

Cut wheatgrass ready for juicing. 

You can buy wheatgrass at many health food stores and juice it at home if you have a juicer.  Some places even sell wheatgrass shots (as in: tiny glasses.)

It is also very simple and inexpensive to grow yourself.  All you need is a few trays, some organic soil, and hard wheatgrass seeds.  The steps are simple:

1. Soak a cup of hard wheatgrass seeds in a glass jar of water overnight.
2. Drain (using cheese cloth or a screen, secured to the top of the jar), for a remaining 12 hours.

3. Fill a tray with soil and scatter sprouted wheatgrass seeds evenly on top.  Water.
4. Cover for 2-3 days with another tray until shoots are about 2 inches tall.

5. Leave uncovered in indirect sun for 7-10 days, watering occasionally.
6. Harvest by cutting close to the roots, and use as soon as possible.
7. Seeds will have a second growth, though not quite as nutritious.
8. Juice your wheatgrass!

I like to bring my mom little glasses of wheatgrass in the morning.  While my husband and I truly LOVE the taste, I have to admit that my mom does not.  The taste reminds me of sitting on a picnic blanket on a warm spring evening and smelling the grass all around me.  The amazing thing about wheatgrass is that you only need a tiny bit to have incredible health benefits.  Like I always say to my mom: "It's better than chemo!"

Cleansing & Detoxing

If you are either fighting cancer or wanting to prevent it, a great first step towards a holistic and nutritional approach is detoxing.

The idea here is to rid your body of toxins.  When you do this, you are giving yourself a fresh start, and the good nutrition you are hoping to absorb into your body will have a much better shot at succeeding.  When your body is fighting environmental toxins, toxins in your food, fluoride in your water, chemical-laden sunscreen seeping through your pores, AND fighting free radical damage or disease in your cells, it is very hard for it to re-build healthy cells.

Cleansing or detoxing gives you the fresh start you need to start building those healthy cells, and to start fighting the unhealthy ones.  There are many cleanses out there, and many of them are very good.  I am offering a 10-day, whole foods cleanse (so you won't go hungry!) starting on Sunday, June 3rd.   Tomorrow is preparation day. You can shop, soak your grains, make your salad dressings, and get ready for 10-days of deeply healthy eating and detoxing!

Please see The Nourish if you are interested in participating! If not, I'll be offering another one in the fall.

Longing for your past diet...

I think I have heard it from every person I've worked with nutritionally, at some point or another: "I really miss eating [fill in the blank here.]"  It is hard to give up old habits, especially when they have to do with food.  There are so many ways to get around this, though.

1. Remember that your new, healthier way of eating really does make you feel better, and will have an immense long-term health benefit, too.  It is worth it.
2. Learn to substitute healthier choices in your favorite dishes (see recipe below!)  Don't just eat things you don't love all day--figure out how to LOVE healthy food!
3. Give yourself, as a reward for all your good choices, a treat every now and a blue moon (this is depending on your state of health, of course.)  Try not to make it an artificially flavored and colored popsicle made out of chemicals, though.  Choose wisely...an organic ice cream cone from your local hand-made ice cream shop, for example.  If it gives you joy, joy has health benefits, too!
4. Know that your taste buds do change.  Just yesterday, my husband had a bit of one of those aforementioned popsicles and could barely swallow it.  It tasted...NOT like food, which it wasn't.  You will stop liking these things, believe me!

When I went through the raw foods immersion program, my taste buds did change. Sugar, which I'd already reduced substantially in my diet, tasted really strong to me.  And green juice tasted TRULY delicious.

Here is a great recipe to have when you are craving your "old" diet.  Instead of a greasy beef taco with a teensy bit of veggies on top, and loaded down with cheese and sour cream, enjoy this:

Red Lentil Tacos

(serves 4)

1 cup dried red lentils
Extra virgin olive oil
1 onion, chopped
1/2 inch of ginger, minced
1 garlic clove, minced
1 tsp. cumin
1 tsp. coriander
1 tsp. salt
2 cups vegetable broth

corn tortillas (8)
2 avocados
1 lime
1 can black olives
handful of arugula (or other green of choice)
salsa (optional! It's great without!)

• As soon as you measure out the lentils, soak them in water. Even if they just soak for 10 min, that's great, but a few hours would be even better.
• Sautee in a large pan with olive oil: 1 chopped onion and the minced ginger. Once they are soft (after about 10 min.), add in the garlic, cumin, coriander, and salt.  Saute for about a minute more. 
• Drain the lentils, then add them to the onion mixture in the saute pan.  Stir around to let the flavors meld, then add in 2 cups of vegetable broth.  (I like having Rapunzel vegetable bouillon cubes around. They are the best vegetable broth on the market, and so easy: in this case, boil 2 cups of water and add in 1 cube!)
• Bring to a boil, cover, and reduce heat to a simmer. Simmer for 20 minutes, checking for "doneness" and stirring occasionally. 
• Warm your corn tortillas in a large pan, and then assemble tacos.
• For each taco: a corn tortilla, a scoop of lentil deliciousness, slices of avocado, black olives, arugula, and a squeeze of lime on top.  You will find you don't even long for the cheese or sour cream!

Serve alongside spiced brown rice, a big green salad, or a tomato salad.

Health benefits of lentils: an excellent source of fiber, protein, iron, magnesium, and potassium.  They lower cholesterol, are great for diabetes because they don't cause blood sugars to rise, and are protective against cancer.  In fact, the Nurses' Health Study (II), which followed the diets of over 90,000 women for decades, found that women who ate lentils twice a week had a 24% reduced risk of breast cancer.

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!

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.*

Raw food Heals

Since I continue to be so excited about raw foods and its benefits for ALL people, but especially anyone living with or wanting to prevent cancer, I think I will be touching on this topic more often.  There are some fantastic cookbooks out there.  I just have bought:

-Ani's Raw Food Kitchen by Ani Phyo
-RAWvolution by Matt Amsden
-Superfoods by David Wolfe

The Raw Foods Institute recommends dozens of titles, but these were the three I was most excited about.

To increase the amount of raw and living foods into our diets, to give us more enzymes, micronutrients, and cellular power, we need to make raw foods more interesting. You can't live on salad--it's just not interesting enough.  Soon enough you will be craving something bread-y, something chip-y, something dessert-y, something pasta-y.  These cookbooks provide us for recipes with all of these, to make our food dynamic & healing at the same time.

Because we have a sweet tooth over here, I made a raw dessert the other night: Chocolate Coconut Macaroons.  It was a huge hit.  They assemble in minutes and get eaten just as quickly...and they are actually good for you!

Chocolate Coconut Macaroons

Adapted from the Raw Foods Institute

3 cups coconut flakes (I use large and fine flakes, combined)

1/3 cup coconut butter

1/2 cup raw cacao powder

1/2 tsp. sea salt

1 tsp. vanilla

1 cup maple syrup

-combine in your Kitchen Aid, or with a mixer in a large bowl.

-form into small, tablespoon sized balls

-chill until firm, 30-60 minutes

-store in the refrigerator to keep firm

DELICIOUS!!!!!

Juicing--Get your Greens in!

If there were one message I could pass along to ANYONE--whether you be in perfect health, wanting to be more healthy, or fighting disease--it would be to incorporate more greens into your diet every single day.

I have said it before in this blog, but the point really can't be over-emphasized: eating an abundance of dark leafy greens equals better health.  You can reduce your risk of cancer by 60% by eating dark leafy greens every day.  Over 200 scientific studies have shown that dark leafy greens have the most consistent results of any food in reducing your cancer risk.

Dark leafy greens also are rich in iron, magnesium, zinc, calcium, and they raise the spirits and boost your immunity.

I have recently re-discoverd my juicer...long lost and stashed in the basement. You may have one, too, somewhere hidden away.  It is a great way to get the benefits of greens without incorporating them into a meal.  As you know, I am an advocate of including greens in any meal, but sometimes you just can't do it. Today, I needed a quick lunch, with a boost of protein, so I had 2 hard-boiled eggs, and some green juice to balance it out! It was delicious and satisfying.  And cleaning your juicer really isn't too bad...

When he drank this, Garth said, "THAT is like happiness in a glass!"

Green Ginger Juice

2 pieces kale
1 celery stalk, cut into pieces
1 apple, sliced in large chunks
3 1/2 inch slices of ginger

-Place all ingredients into the juicer, as per the manufacturer's instructions, and juice!
-Makes two small glasses juice.
-Leftover pulp is great for your composter!

REMEMBER: Every day, think to yourself, "When will I have my greens?"

Courage and Tea

It takes a lot of courage to fight cancer.  It also takes a lot of courage to help someone through cancer.  Frankly, there is nothing good about cancer at all, but I like the expression "Have lemons? Make lemonade" and so maybe we can look at it as an opportunity to let things that we love help heal us.

In my family's case, that is definitely tea.  I always say "Tea helps everything" and I truly believe that it does.  Tea is your warm little friend in your chilly hands.  Tea is an opportunity to chat with your friend, or mother, or cousin, or child.  Tea is simply wonderful.

Recently in our lives, in order to reduce sugar, we have all replaced the sugar in our tea with honey. That is a good start towards letting what we love heal us.  My mom and I still put a splash of milk in our black tea, and I figure the pleasure outweighs the negative effects of the dairy.  I personally love Tulsi Green Tea.  Or white tea.  Or peppermint tea. 

The following recipe is one I adapted from my dear friend Ingrid.  Every time you go into her house she has something fragrant and delicious on the stove.   This chai has true health benefits, especially for cancer. The anti-inflammatory benefits of the spices help cancer cells repair themselves.

So, back to courage.  You can do it!  Sit down with a friend and a cup of chai, and let both the companionship and the tea make you stronger.  "The trick is not to rid your stomach of butterflies, but to make them fly in formation."

Holiday Chai

There is nothing better in the winter than a fragrant pot of home-made chai on your stove! The whole house smells of cinnamon, cloves, ginger, and general holiday goodness.  Made without sugar or dairy, this is also a very healthy and nutritionally-beneficial treat!

Makes 8 small cups of tea

Ingredients:

6 cups water

2 cinnamon sticks

10 cardamom pods

1 heaping Tbsp. peppercorns

2 vanilla beans, sliced open length-wise

grated nutmeg

10 whole cloves

2 inch piece of ginger, in slices (skin on)

1/3 cup honey

1 Tbsp. agave nectar

4 decaf black tea bags 

2 cups oat milk

(I like the deep flavor of the tea, but including the tea bags is actually optional. If you'd like to go tea-free, it is a milder but delicious treat without it! )

-In a large pan, bring the water and all spices to a boil. 

-Reduce to a simmer and add sweeteners. Continue cooking for 10-15 minutes.

-Turn off stove and add tea bags. Let tea and spice flavors meld for several minutes.

-Strain the ingredients into a smaller pot.

-Return smaller pot to stove, add the oat milk, and heat to desired temperature for serving!

Enjoy!

A few nutritional highlights: 

Cinnamon, nutmeg, & cloves are all digestion aids, anti-inflammatories, antimicrobials, and antibacterials. Nutmeg also contains a compound called myristicin, which prompts a tumor-fighting ability in the body!

Ginger is also an anti-inflammatory and antibacterial, and it also reduces nausea. 

Honey has anti-cancer properties and aids liver function.

Black tea contains relatively high amounts of vitamins C, D, and K, as well as a number of important minerals such as iron, zinc, calcium and more.

Creating an Environment That Cancer Dislikes

I was fotunately reminded recently that there is SO much we can do to create an environment that cancer dislikes.  There is so much evidence & science supporting this.  Once again, we are what we eat.  There is so much we can do to choke and starve cancer.

We can increase the amount of foods we eat that fight & reduce cancer cells.

We can eliminate foods that feed cancer.

In a nutshell, we are talking, eat:
-greens
-onions/garlic
-mushrooms
-berries
-beans
-seeds

And eliminate:
-SUGAR
-animal proteins

These are the major cancer-fighting and cancer-feeding foods above.  Even moving in the direction slowly of emphasizing these foods can make a difference. It doesn't have to be 100%. Maybe 80%. Or whatever works for you, to make the change in your diet in a way that fits into your lifestyle/likes/cravings.

Here is a rocking awesome salad that you can throw together in minutes. It could be your dinner. Tonight. And it will fill you up and make your body so happy.

I always have a glass container of brown rice in my fridge. Getting into that habit changed my life for the better. When it runs out, I pour a cup or two in a bowl soaking in water while I'm at work.  When I get home, I cook it. It keeps in your fridge for a few days, and you can have it for breakfast, throw it in salads or stir fries, etc.  Soaking rice separates the phytic acid from the whole grains (phytic acid makes brown rice hard to digest & absorb--removing it turns brown rice into a wonder food.)

Everything Salad

The amount of the following ingredients isn't really important. What matters is that you use a great variety of foods which makes you and your family happy!

-mixed greens (from your CSA or Farmer's Market is best!)
-brown rice (one ice-cream scoop on top of each serving)
-garbanzo beans (pre-soaked and cooked; or from a can)
-blueberries
-walnuts
-green olives (from the salad bar area of your market, marinated in herbs)
-pepitas
-Gomasio*, shake on top of scoop of brown rice

Cover with dressing, below, and enjoy! This really fills you up because of the brown rice.

*Gomasio contains sesame seeds, seaweed, and sea salt, and can be obtained

Apple Cider Dressing
1/4 cup Braggs Raw Apple Cider vinegar
1 tsp. dijon mustard
1 tsp. raw honey
1 clove garlic, minced
1/4 tsp. sea salt
1/2 cup extra virgin olive oil

In a small jar, add the ingredients in the order above, adding the olive oil last and shaking it up a lot.

Sesame Seeds are high in protein, fiber, vitamins B1 and B2, copper, magnesium, iron, zinc, and calcium.  They have amazing antioxidant properties, aid in digestion, stimulate blood circulation, and benefit the nervous system.

Pepitas (Pumpkin Seeds) supply minerals such as iron, magnesium, zinc, and phosphorous.   They are a good source of vitamins A, B1, B2, B3, protein and more.

Things I Love

In the vein of good health and overall holistic wellness, and in this time of gift giving, I thought I would share a few of my favorite things...things you can give your loved one and feel really good about.  Both because they are good-for-you, but also because the artistic, visionary people who have created them are good for our planet, and good to support.

Love and Tea
 Beautiful tea and art; grown on a farm in Vermont. Happy in every way.
Navitas Raw Cacao
 The source of chocolate. This is a true superfood.  So decadent & delicious and true health properties.
Cold Country Salmon
 Wild salmon fished by a DC resident every summer in Alaska & flash frozen on deck. Incredible!
Super Natural Every Day Cookbook
 Healthy, inspiring recipes to entice your tastebuds and enrich your health.
Tiny Devotions
 Sacred Mala Beads strung together with a precious stone of your choosing. Powerful & beautiful!
Cypress Sun Jewelry
 Gorgeous hand-made necklaces & earrings that will sparkle your way through the holidays.
Organic India Tulsi Tea
 Tulsi (Holy Basil) green tea is stress-relieveing & energizing, with healing properties.
Larabars
 Gluten-free, dairy-free, soy-free, non-GMO, Vegan, Kosher, no added sugar, and all raw fruit & nuts! The best "energy" bar on the market, by a long shot.
Rapunzel Vegetable Broth Boullion
 This is the best stuff ever. Actually delicious vegetable broth. We are head over heels. Avail. at Whole Foods (a great stocking stuffer!)
Lotta Jansdotter
 Beautiful, hand-crafted fabric & small pieces, craft books, and more.
Baker Creek Heirloom Seeds
 Heirloom seeds raised by a small Missouri Family. Your garden really will boom and your taste buds smile with the abundance and flavor of these rare varieties.

Eating Organic!

You are what you eat.  It is up to you to choose what food is going to sustain you day after day.  You prepare it; you eat it; you digest and absorb it; it becomes your blood, your cells, your tissues.

When I shop at an organic market and buy a diverse collection of vegetables, fruits, grains, seaweed noodles, kombucha, fresh fish....it makes me SO HAPPY.  I love knowing that my family is putting truly good food into our bodies.

The more I learn, the more I understand how critical it is that we all eat organic whenever possible.  This is important for cancer prevention and especially if you are living with cancer.  For your body to fight the cancer cells, it has to be at its absolute best.  That means digesting food easily and not battling free radicals, toxins, and chemicals that make your body and your liver have to work hard to flush them out.  If you have cancer, you want your body to have an easy job of digesting and using food to its benefit, so that it has energy to fight the tumor and heal.  Organic food will absolutely make that process more likely.

"Something will have gone out of us as a people if we ever let the remaining wilderness be destroyed; if we permit the last virgin forests to be turned into comic books and plastic cigarette cases...if we pollute the last clean air and dirty the last clean streams...so that never again will Americans be free from noise, the exhausts, the stinks of human and automotive waste.  And so that never again can we have the chance to see ourselves as...part of the environment of trees and rocks and soil, brother to the other animals, part of the natural world and competent to belong in it."

-Wallace Stegner

Having less pesticides on our growing food is also, obviously, better for our planet.  The cleaner our planet, the cleaner we will be.  Eating organic supports a cleaner water supply; agricultural run-off is poisoning our water, which affects each of us with the water we drink.  If we support organic, there will eventually be less toxins on the land.

In addition to organic food being less toxic and polluting of our bodies and our planet, Rutgers University recently conducted a study comparing organic produce with conventional, and the study showed that organic has a (much) higher nutritional count.  So not only are we getting fewer toxins, chemicals, and genetically engineered ingredients in our body when we eat organic, but we are also getting simply better nutritional value.

Yes, organic is more expensive. But it is worth it.  Think about the long-term health costs you may accrue from eating food grown with pesticides or antibiotics.  Also consider that we only spend 13.8% of our income on food today, compared with 29.7% in 1950.  Food is cheaper, and the quality is less.  And our chronic disease and health problems have increased dramatically along with cheaper production costs.  If affording organic is hard on your wallet, refer to the chart below, which lists the "dirtiest foods," which are the most important to buy organic, and the "cleanest," which you can buy conventionally if you need to.

I love this recipe because, to me, lentils feel filling and delicious, without ever bogging you down.  The addition of the bright, colorful, juicy fruit and vegetables makes this dish a delight. And it is fast and easy, too.  Put on the lentils while you're unloading the dishwasher, chop the veggies, and...voila!  Be sure to use all organic, of course. 

Fruity, Crunchy Lentil Salad

1 lb black lentils or french lentils

1/2 hothouse cucumber, diced

1 red bell pepper, diced

2 green onions, diced

1/2 cup almonds, chopped and toasted

1-2 cup red grapes, halved

2 slices celery, diced

lemon zest from 2 lemons

juice from 2 lemons

1/4 cup olive oil

salt and pepper to taste

-Cook lentils, by covering them by 2 inches with water in a large pan. Bring to a boil and cook for about 22 minutes on a simmer

-Meanwhile, dice and chop all vegetables, grapes & almonds

-Pour veggies/grapes in a large bowl, and cover with lemon zest, salt and pepper

-Add in lentils once cooked & drained, and add olive oil and lemon juice to taste. Adjust seasoning to taste.

-Enjoy at room temperature or cold!

I like black lentils for their pretty, delicate shape and firm texture.

The mixture before adding the lentils.

Joy, Happiness, Hope = Healing & Health

What can you give to someone who is living with cancer? You can give them joy, laughter, hope and happiness.

Friendship, family, and happiness help us lead longer, healthier lives.

More and more studies are coming out that show that people who have joy & happiness in their life live longer.  Relevant to this blog, people with cancer who have laughter in their lives live longer, too.


Dr. Bernie Siegel, who has worked with thousands of people with chronic illnesses and helped them live healthier, longer lives says, "You can't separate thoughts and beliefs from your body.  What you think, and what you believe, literally change your body chemistry.  If you have a pessimistic, hopeless outlook, you'll change your body, your immune function..."

I have heard numerous stories through Institute of Integrative Nutrition of people willing away their cancers with deep thought, meditation, or simply strong hope.  Visits from friends or family, happy letters, family stories, music...all these things can bring great joy to any of us, but especially if you are living in the scary shadow of chronic disease.

We have amazing control of our minds and bodies, but sometimes we don't access it all. Without being conscious of it, we tell our bodies to stand up and to walk from here to there.  It's worth a try to tell our bodies to eradicate our cancer tumors every day.  Why not give it a shot, right?  Studies have shown that our DNA may be programmed in to our bodies, but our choices relating to exercise, nutrition, relationships, and the happiness levels in our days can alter that DNA.

There is an incredible woman, in my view a leader in the holistic health movement, named Hannah Marcotti, who runs a health practice called Hannah's Harvest.  She is leading a program starting on November 26th called The Holiday Joy Up.  Take a look.  Have your friend who is going through a hard time take a look.  Even tell your friend with a lot of joy in her life to take a look! It is a simple, joyful, 10-day gift in your email that brings extra joy to your day...and reminds us that joy is a choice and can enhance EVERYTHING.

So, in honor of Hannah and her amazing program, I am featuring a recipe today that she came up with, and called "Squash and Olive Goddess Bowl."  I have altered it a little, and have even exchanged the squash, so I'll change the name here, too.

Noodle and Olive Joy Bowl
by Hannah Marcotti

1 package rice thins (noodles found in Asian section of the market)

olive oil 


1 pint cherry tomatoes

diced 
2 cloves garlic 


1 can white beans (you can also get them marinated in the section of the store where you buy olives)


1/4 cup diced queso fresco


1/2 cup green olives, sliced

splash tamari soy sauce 


squeeze of lemon juice

-Put white beans in a bowl with some olive oil and one of the minced garlic cloves, to marinate while you prepare the rest of the dish.
-Prepare rice noodles from package instructions. Usually you boil water, and pour over your rice thins in a ceramic, glass, or metal bowl to soften for 10 minutes, then drain.
-Saute cherry tomatoes in oil, until tender. Add garlic for one more minute then remove pan from heat.
-Chop the olives and the queso fresco.
-In a large bowl, add noodles, tomatoes, beans, cheese, and olives. Splash the tamari and lemon juice, toss and enjoy.

*Olives are a source of healthy fat, needed by our bodies to digest and absorb many micro and macro nutrients, minerals, and vitamins.  Olives also lower systematic inflammation, which can reduce your risk of cancer, asthma, and arthritis.  The oleic acid in olives also significantly reduces your risk of breast cancer, by cutting the levels of a cancer-promoting gene by up to 46%.


**Beans are an excellent source of complex carbohydrates and fiber.  They have a lot of folic acid, phosphorous, iron, protein, magnesium, manganese, and potassium.  Beans not only lower cholesterol, but their high fiber content prevent blood sugar levels from rising too rapidly after a meal, making them an excellent choice for someone with diabetes or hypoglycemia.  Beans & lentils also are preventative against cancer and the Nurses Health Study II showed that eating beans twice a week reduced your risk of breast cancer by 24%.

Approaching Someone with Cancer

My mom asked me to write this entry, because it is a recurring issue for people fighting cancer.

It is an inevitability....you find out someone you know has cancer, and you want to express your support and ask them how they are doing.  Undoubtedly, your intentions are kind, thoughtful, and sympathetic.  It is important to remember, however, that cancer, like any issue with one's body, is a very private matter.

There are a number of people, such as close friends or family, that you would run right up to and ask how they are doing.  Many people who have just gotten this news about their health reach out to others immediately.  They send emails.  They blog.  They tell you all their ups and downs when you run into them at the farmer's market.

Others, however, don't want to talk about it one little bit.  And that is their right, their deserved privacy.

It is a good idea to find out if you can, from someone close to the person, whether they are open about it, or private.  If they are private, you can give them an extra big hug and say, "I have been thinking about you a lot and sending you a lot of love."  Or "I heard from your son what you are going through and I just wanted you to know that I am sending you lots of get-well-quickly vibes."  In this case, statements are better than questions.  If someone asks my mom a question about her health, she says "Fine" in a way that makes you wonder if you had actually said, "I'm going to torture you here for a little while, and there's nothing you can do about it."

If you want to reach out to this person, you can offer help through a letter, or through someone close to them.  You can arrange meals through this confidante, as well.  It will still be incredibly meaningful to the person dealing with the disease, but they will feel like their boundaries were kept intact.

For someone more open about their cancer, you can approach them with equal openness: "I have heard what you are going through and I would love to be helpful.  What can I do?  I hope you have felt alright through your treatments."  If they want to elaborate about their health, you have given them an opening.  If they don't, you haven't asked a question that puts them on the spot.  They may add you to their email list.  They may need an ear.  Chances are they will let you know how you can help.

I like the following recipe for this blog, because it is both bold and snuggled-in at the same time.  It is also delicious.  A perfect, tiny, nutrition-filled meal for someone with a tiny appetite, or a great appetizer for someone throwing a party.

Veggie Mushroom Cozy

24 white mushroom caps, with stems cut-out
1 celery stalk
1 carrot
1 fresh roma tomatoes
1/4 fennel bulb
1/2 cup white beans
olive oil for roasting

Vinaigrette

In a small jar place:
1 part balsamic vinegar
a squeeze of yellow mustard
a big squeeze of honey
a pinch of sea salt
1 clove or garlic, minced
-Put the lid on and SHAKE until combined.
-Then add:
2 parts good olive oil
-SHAKE again until well combined

1. Preheat oven to 400 degrees and line a baking sheet with parchment paper
2. Drizzle & rub olive oil over the mushroom caps (with stems cut out), sprinkle with salt, and roast them, open side up, in the oven for 12 minutes.
3. Meanwhile, very finely dice the celery, carrot, tomatoes, and fennel.
4. Mix in a large bowl with the white beans and vinaigrette.  Stir well.
5. Once the mushrooms are golden and cooked, stuff each one with the mixture and serve!

If you have leftover veggie mixture, either have it tomorrow for a salad at lunch, or make additional mushrooms!

***Did you know that mushrooms are one of the top-six cancer-fighting foods?  There is a great acronym in nutrition that refers to the best cancer-fighting diet: GOMBBS (Greens, Onions, Mushrooms,  Berries, Beans, and Seeds.)

Mushrooms are an important part of the human immune system.  They stop cancer from metastasizing.  If you ate mushrooms every day you would reduce your risk of breast cancer by 64%.  And that's any type of mushroom: button, oyster, shiitake, although a mix is best.  All mushrooms contain poly-saccharide and beta-glucan components which are anti-cancer properties.  They are also an excellent source of phytochemicals, B-vitamins, zinc, and many needed-minerals.

Bringing Nature In

"Now I see the secret of making the best persons.  It is to grow in the open air and to eat and sleep with the earth."

-Walt Whitman

Although my hydrangea flowers outside have waned, it brings 

joy to the human body to look at--or create!--art.

I love the concept (and the reality) of bringing nature into your life.  There are so many ways to do this...from being out amidst nature to bringing cut flowers in for your table.  Years ago after surgery, my brother brought my mom a bird feeder for her bedroom window, so that she could rest in her room, but still see the joys of the outdoors right there.  Nature is beauty, and beauty brings us people so much joy. And joy....well, it is proven that people with an abundance of joy in their lives live longer, happier lives!

House plants also clear the air of toxins.  If your loved one is stuck indoors at the moment, bring them a plant to reduce indoor air pollution, and a dose of joy on top of it.  Some of the best plants for cleaning indoor air are: Gerbera Daisy, Aloe Vera, Bamboo, Palm, Spider Plant, Mum, Ficus, Peace plant.  You can read more at: www.thenaturalhealthplace.com.

A great way to be a part of nature is to eat seasonally.  In past eras, when chronic disease, weight, and general poor health weren't as much of a problem, people ate seasonally and locally.  Perhaps nature has a way of telling us what we need to eat and when?  In the spring and summer, berries and vegetables and juicy tomatoes.  In the fall, apples and squashes. In the winter, dried fruits and seeds, root vegetables, grains.  Obviously there are variations and deviations on this theme, but it is a good concept to think about for good health.

Today I want to share with you a new favorite of mine, which am so excited about!  I have always been an apple crisp fan.  My favorite recipe had loads of sugar, but a lot of other good things, like apples and oats.  I have adapted and changed recipes until I came up with this.  I hope it is a delicious, fall-pleasurable, and not-so-bad-for-you treat that you and someone trying to stick to a healthy diet while undergoing treatment can enjoy.  Really, the only thing in this that isn't PERFECT for your diet is 1 Tbsp. butter per person, which really isn't bad, and the pleasure it brings....is worth far more than any damage done!

Mini Apple Crisps

(Makes two. Double as necessary for larger groups.)

For Apples:
2 apples, peeled and sliced
1 Tbsp. orange juice
lemon zest from 1/4 lemon
squeeze of lemon juice
1 1/2 tsp. coconut crystals
1/4 tsp. cinnamon
1/8 tsp. nutmeg

For Topping:
2 Tbsp. spelt flour
2 Tbsp. coconut crystals
1/8 tsp. sea salt
2 Tbsp. oats
2 Tbsp. butter
1 tsp. honey

Apples in the ramekin before adding the topping.

1. Preheat oven to 350 degrees and butter two ramekins.
2. Slice apple, and then cut slices cross-wise so you have half-crescents.
3. Mix apple with zest, juice, crystals, and spices. Divide into the two ramekins.
4. Make the topping: whisk together flour, crystals, salt, and oats.
5. Cut the butter into tiny pieces. Mix into the dry mixture with your fingers, pinching butter into the mixture until there is no dry powder remaining, and the mixture is moist and all stuck-together.
6. Drizzle honey over now-moist flour mixture and mix with a fork until well-blended.
7. Spread out topping over apples in the two ramekins, and press down well.
8. Bake in 350 degree oven for 1 hour.

Variety

Before I open this blog, I want to send out my thanks to my dear friend Lauren, who named my new blog.  Thank you, Lauren!  A new name was needed, and she provided.  And thanks to the rest of you who followed me here to this new name.

Now onto variety...

I cannot emphasize enough the notion of variety having a positive effect on your health.  Sometimes when I visit the Farmer's Market on Sunday, I want to buy a little of everything offered, knowing that each color, variety, texture, and type of vegetable has something beneficial for my body. I have to remind myself that the market will be there next week, and I can buy something different then.  You can't eat everything good for you in one day, so think of each week as a blank canvas for building your optimum health!

If you like white rice, try brown. If couscous floats your boat, try millet. Crave pasta?  Try rice sticks.  Consider carrots your staple?  Try parsnips. Potatoes, try yams.  Reaching for something different at the farmer's market or supermarket means that your body will benefit from new (possibly deprived) nutrients and vitamins.  This is good for everyone, but especially if you are fighting disease.  A wide variety of  proteins, fats, carbohydrates, vitamins, and minerals will strengthen your body and make you better equipped to fight disease.

In order to not let things go to waste by buying a large amount of a large variety, buy small amounts.  Grab two loose leeks instead of the bundle.  Use the bulk food bins to buy small amounts of interesting grains. Store your grains, nuts, dried fruits and seeds in jars to keep them fresh.

When I find myself with too many veggies that are on the edge of not being so fresh anymore, I make a gigantic salad for dinner.  Last night: mixed greens, alfalfa sprouts, black olives, an avocado, a handful of broccoli, pumpkin seeds, red pepper, a delicious balsamic vinaigrette, and sesame seeds and seaweed flakes (Gomasio) on top.

A staple in our house over the years is what we call "Japanese Soba Noodle Soup." My friend Rebecca introduced me to some derivation of it probably 16 years ago.  It is very simple to make, delicious, and oh-so healthy, too!

Joining us for lunch, my cousin Lily told me today that this soup reminded her exactly like chicken noodle soup, only more interesting (and healthy!)  That is exactly the point of variety and diversity in your diet: mixing it up with something different.

Japanese Soba Noodle Soup
Serves 4-5

1 package soba noodles
1 strip kombu
6 cups water
3 cups vegetable broth
splashes of tamari (or soy sauce)
1 package extra firm tofu
2 carrots
2 green onions

-In a medium sized pot, bring water to a boil and cook one package of soba noodles, according to package. When finished, drain, and divide into 4 separate bowls.
-In a large pot, boil 4 cups of water. Add one strip of kombu and boil for an additional 5 minutes; remove kombu.  Add the vegetable broth and simmer.
-Meanwhile, in a small bowl, cut up the tofu in 3/4 inch squares, drain well,  and pour tamari over it, tossing occasionally to soak in the flavor.
-Wash, peel and chop carrots at an angle. Cut up green onions into 1 inch pieces. Add to the large pot of boiling broth, along with the tofu and tamari.  Cook vegetables in the broth for only about 3 minutes.
-Add additional tamari to broth to taste.
-Divide broth, veggies, and tofu evenly among the 4 bowls, and serve, along with chopsticks and soup spoons.