Coffeeeeeeee

To me, there is nothing like the smell of coffee brewing. I’ve loved that smell since childhood. At 16 I began regularly drinking coffee. These days I joke to my kids that my mom gave me coffee as a very young child and that’s the reason why I’m so short. Truth be told, I started drinking coffee at too young of an age because I was frequently tired.

Over the years I didn’t  think much about the fact that I’d become dependent on coffee, as it had become one of my morning rituals.

At certain times in my life, such as when I was prenatal, I took a break from coffee completely.  But you can bet that postpartum I jumped right back on the wagon! I particularly loved my coffee during this challenging period of major sleep deprivation!
 

Then, a few years after I had my two kids, my life took an unexpected turn. I experienced the sudden tragic loss of one of my parents. This loss wounded me deeply. As I tried to adjust to my new reality, I found that I had quickly developed severe anxiety which was a affecting my health and life tremendously, and I immediately developed insomnia to boot.

I’d visit my acupuncturist and share my sleeping woes. Of course, coming off of coffee was always recommended.

As I loved having coffee—and let’s be real, decaf just isn’t the same—I just did NOT want to give up this small daily pleasure! However, as my lack of sleep grew worse, I felt like I had to see if giving up coffee would be a way for me to help myself. It’s not like it had to be forever.

The first thing I did was substituted black tea for my coffee for a week. Then, I moved to green tea, and finally to warm water with lemon, tumeric and honey. After a while I’d drink black tea a few times a week, but I stayed away from coffee for six months and my sleep improved. Not drinking coffee for a period of time really did help me because of I was suffering from adrenal fatigue.

Two reasons to consider NOT drinking coffee according to Dr. Mark Hyman:

1. Caffeine.  Adrenal Fatigue – or more accurately, Hypothalamus-Pituitary-Adrenal Axis Dysregulation (or HPA axis-dysregulation) – occurs when your circulating cortisol levels exceed your body’s capacity to function or handle stress. People with HPA axis-dysregulation are already pushed to their limits and essentially don’t have the ability to tolerate more stress, even if it is in the form of a chemical (caffeine) and not mental or emotional (like stress from work or family).

2. Gut irritation. Coffee is acidic. Let’s face it: Most people love their coffee with a touch of cream and sugar to buffer the acidity that black coffee causes. Coffee increased gastric secretions, which can harm the sensitive lining of the gut, and it can also create major damage in sensitive individuals who react to chemical inherently found in coffee.

Wondering if giving up coffee is right for you or want support to help kick the habit? Contact me today for a free consultation and we’ll figure it out together. From one coffee lover to another: I promise it’s not a bad as it seems.

Easy Strawberry Summer Soup

In the summer I try to keep the oven off and avoid cooking. I love homemade food, but as lady who lives in the Northeast I want to enjoy the warm weather and summer days while they last. I don’t have a grill and live in New York City. I actually told my husband that I was completely refusing to turn on the oven this summer and have been having fun trying to make easy summer dishes. I found inspiration and recipe for Strawberry Soup from Jennifer Iserloh (aka Skinny Chef). I made a few minor modifications to made it my own. It’s easy, tasty, and healthy!

Strawberry Summer Soup and Chenin Blanc—yum!

Easy Strawberry Summer Soup Recipe

Time: 10 minutes or less

Equipment: blender

Ingredients:

• 1lb fresh Strawberries
• 2 cups Chicken Broth
• 1 can Coconut Milk, full fat
• ¼ tablespoon Cardamom

Garnish:

• Goat Cheese
• Black Pepper

Procedure:

• Blend all ingredients until smooth
• Refrigerate soup for at least an hour
• Garnish... et voilá!

Yoga Remedies For Digestie Relief

Stress, fatigue, lack of sleep, and travel along with many other physical or emotional life events can all contribute to a disruption in digestion. Travel in particular disturbs our usual patterns, since we often forget to properly hydrate, may eat differently, and may cross time zones or feel anxious about using unfamiliar bathrooms. Having some tools in your arsenal to keep your digestion moving is key to feeling your best and making your belly and body happy.

Yoga postures (asanas) and breathwork stimulate our organs by constriction and and invigorating blood flood to our bodies. Additionally, yoga stabilizes digestion by working with the Vagus nerve. According to Robin Berzin, MD, the founder of Parsley Health:

The Vagus controls your relaxation response. It is part of the 'parasympathetic' side of your nervous system, which is the 'rest, relax, digest and heal' side. This is the counterpart to the 'sympathetic' nervous system, which is the 'fight or flight' side of the autonomic nervous system.

Consider adding yoga to your daily routine to further improve your digestion, or simply call on them when you’re feeling sluggish—aka constipated (note that different asanas are used for diarrhea, gas and bloating).

Here are a three of my favorite yoga poses that kids and adults can easily access to aid in elimination when your digestion is feeling backed up:

• Cat-Cow
• Malasana (garland or squat)
• Savasana (corpse pose)

Happy Belly

Hippocrates, the father of Western Medicine, knew how important our digestive tract was to our health. So it's hard not to marvel at the lack of attention and importance that our digestive tract has been given by Western physicians until recent years. 

According to Food Matters: 75-80% of our immune system resides in our gut—wow! So why do we care and what does that mean? We need to care if we want our health to improve. If our gut is in dysbiosis (microbial imbalance) then our digestive tract cannot properly break down the foods we eat and in fact this imbalance causes microbes to leak out of the gut and into our bloodstream. Because these microbes don’t belong outside our gut, they cause our bodies to produce an immune response to attack them. This is the definition of leaky gut. Leaky gut leads to disease(s) such as diabetes, Hashimoto's and more. Our modern lifestyle choices and diet contributes to bacterial imbalances in our gut.

Signs of leaky gut are: GI disorders (what I call "a sad belly"), hormonal imbalances, autoimmune disease, chronic fatigue, mood disorders, skin issues (think acne, eczema, etc.), candida overgrowth, and many food intolerances.  So, what's the root cause of this issue? 

“All disease begins in the gut.”

— Hippocrates

Here are six reasons that help us understand the root of  why you may causing your body to have a leaky gut:

1. Antibiotics, birth control, NSAIDS (non-steroidal anti-inflammatories)
2. Diet high in carbohydrates, sugar and processed foods
3. Diets low in fermentable fibers
4. Dietary toxins such as wheat
5. Chronic stress
6. Chronic infection

If you read through the signs and underlying causes and think this may be your issue—don't stress. More often than not the leaky gut and disease caused from it are repairable. First, you'll need to identify foods that may be causing the issue by elimination. Next, you add them back into your diet to evaluate if they are the issue and finally, you rebuild your gut flora. If this all sounds too overwhelming and you feel like you'd like someone to help you navigate restoring your health by having a happy belly simply reach out to me for a free consultation.  

By improving our diet and lifestyle choices we can correct our gut health, prevent disease and even reverse the disease process. 

2016: New Year, New You

“Tomorrow is the first blank page of a 365 page book, make it a good one.”

— Brad Paisley

Some are annoyed, some are motivated, some are indifferent to the resolutions set by many at the start of a new year. I personally love the chatter. It’s a time as a culture that we actually reflect as a larger group (okay, maybe our focus could be bigger picture, but at least it’s a start). Whether we think it’s a waste of time or we are gung-ho, it’s a time for change and we are all talking about it. That energy is amazing—now go do something with it! Here are my Top 6 ingredients for a great new year:

1. Stop being the naysayer!
2. Grab life by the balls—yes, whatever you dream it is with reach! Go make it happen.
3. Be proud of who you are—right now!
4. Love those around you and tell them you love them whenever you can.
5. Feel deeply everyday, it may be your only chance.
6. Love yourself—there is only one of you!

Back To School Remedies (for Kids and Adults)

September means the summer is over and kids are back to school. The seasons are starting to shift and inevitably cold season begins. I totally loath being sick...it is the pits. In my best effort to keep myself and family well and have a strong microbiome (gut) we eat and supplement ourselves with powerful anti-microbials, anti-inflammatories, and anti-virals. We do this to boost our bodies, keep us going strong, and help prevent illness. 

Here are six of my top food and supplement remedies: 

#1) Multi-strain probiotic. A good probiotic has more than one strain of bacteria. Keeping our microbiome happy is a key factor for keeping us healthy (read more on your microbiome here). I love Bio-Kult because it is very effective and can be given to both kids and adult. The capsule can be broken added to food or placed directly in the mouth for kids that are too young or don't know how to swollow pills.  

#2) Kimchi. This fermented food is a yummy prebiotic and digestive aid. You can find non-spciy versions too (aka sauerkraut) and add to the top of eggs, soup, stews, or just about any food. I put mine on salad quite often. This is also a food my kids love! Real Pickles is my favored brand at the moment and can be found at WholeFoods.

#2) Manuka honey. It may be a little minty, but it's packed with strong antimicrobial properties that have been scientifically proven. It can be taken alone, or is also delicious in tea and has a soothing effect for your throat. My kids prefer to have it in tea. 

#3) Cod Liver Oil: One of the best sources of omega fatty acids and vitamins A & D, this natural food source lubricates your body and is also great for the brain. It's best if you can consume it straight from the bottle (usually flavored with Lemon or Orange to offset the obvious fish-like flavor and aroma) but can also be taken as capsules.

#4) Turmeric: This spice is an amazing anti-inflammatory; inflammation of the body can lead to illness or disease. Organic India sells a quality organic, non-GMO herbal supplement. 

#5) Volcano Raw Juice blend from Juice Press: This formula of water, ginger, lime, oil of oregano, and cayenne is spicy and effective in helping you ward off viruses and bacteria at the first signs. It's not for the faint of heart and I doubt you're kids will enjoy it, but it's an extremely powerful organic raw food remedy if you can tolerate it... or even learn to love it. 

#6) Bone Broth: Check my post here on what this is and how to make it.

Almond Milk Debate and Recipe

As Almond Milk prices continue to rise and California faces one of the most severe droughts on record, the Almond Milk Debate continues. There are valid arguments on both sides, and you can read more on Huffingtonpost to make your own determination. Of course, I am of the opinion that it is always good to consider what we are buying and how it impacts the Earth. However, in the end, all we can do is make the best possible self-choice.

So, regardless of whether you think Almond milk is bad or good for the environment, it does make a good non-dairy alternative and is likely here to stay. Personally, I’ve been making my own almond or cashew milk since I made the switch to being dairy minimal (meaning that I prefer goat sources for cheese and I don’t normally consume cow’s milk in any form—though there are occasions where i decided to just have a little, such as when I am out... after all, no one has to be perfectly good all the time!).  If you are having trouble digesting dairy or just want to try an alternative, try making my simple recipe below. It take a little time to make, but it is well worth it!

Simple Almond Milk

Tools:

• Nut Bag

• Blender

Ingredients:

• One pound Almonds (or Cashews)

• ¼ cup Hemp Seeds

• Pinch of Himalayan Sea Salt

• 2-3 Tablespoons Maple Syrup

• 2 cup water to each cup of Almonds

Procedure:

• Soak the almonds overnight

• Combine the almonds, additional water, hemp seeds, and salt in a blender

• Blend at the highest speed for 1-2 minutes

• Strain the almonds using nut bag

• Press all the almond milk from the almond meal

• Refrigerate almond milk, make sure to shake before using

3 Day Juice Cleanse

Ok… I was finally going to do it, I was going to commit to a three day cleanse. In the past I’d conquered the 1-day fast and the 1-day juice cleanse, but committing to several days would be a new feat indeed! I was going to reset my body and NOT eat solid food. I wanted to kick my chocolate habit, stop eating grains for a time, and cut dairy out of my diet completely.

First, I picked the days I would do the 3-day cleanse. I decided on Thursday, Friday and Saturday. This way, I was able to prep meals for my family ahead of time to minizine the torture of handling food without eating it. Second, I ordered a pre-made cleanse. This way I’d have the juices on hand and I’d finish them because I’d payed for them. I decided to order from a well know company that uses organic produce and HHP to make the juice. 

They ship nationally, and you can check them out here: http://www.organicavenue.com. If you are a person who has an issues with sugar consumption or just wants to keep sugar to a minimum the have a low sugar option too. There are plenty of other great companies out there too. The most important part was to have the juices already on hand allowed me to have success.  One can argue that raw juicing is the way to go. But while I agree that under ideal circumstance this is the way I’d juice… the reality is that  most of us have too much going on to take this approach. So I recommend trying a reset using preorder juice, especially as a beginner. This will increase the likelihood that you actually complete the cleanse—which is, of course, the most critical.

Biggest Challenges

• having to touch food without eating since I still had to make breakfasts, lunches and dinners for my family

• Not eating on the 3rd of my cleanse when dining out when my Dad came to visit

Side Effects

• mild, persistent headache

• fatigue

Highlights

• self reward of accomplishing personal goal

• I tasted flavors and food differently after the cleanse

• I ate slower and enjoyed every bite

• I kicked my chocolate craving, dairy craving and grain craving. These foods all have addictive components

I challenge you to make a commitment to yourself to try a fast or cleanse. It could be as simple as not having one meal. Start simple. Give your body love and rest.

How To Find True Chocolate Bliss

Isn’t real chocolate perfect enough to speak for itself? Why do we keep eating chemicals when food science has proven that real food is better?

Close your eyes and image a piece of rich chocolate melting in your mouth. Notice how it engages all of your senses... how it makes your heart feel warm... and lights your mind with BLISS... how you feel perhaps kissed, loved, sensual, joyous––this is the power contained in chocolate. The latin translation for the cocoa plant which produces chocolate is “food of the Gods.” I’ll admit I have to agree!

In contrast to consuming chocolate choices of any kind, one has to consume the raw kind to get true health benefits. Raw cacao—the plant that makes chocolate—is one of the top 9 superfoods according to world chocolate and raw food expert David Woolfe, author of Superfoods.

One component of chocolate that has received a lot of attention is the lipid Anandamide. Anandamide is said to have natural feel-good qualities that are similar to THC, the active ingredient in marijuana. In a recent article written by David Wolfe he says “The word “anandamide” means “the bliss chemical”. Further he explains: “Anandamide is derived from the Sanskrit word ‘ananda’ meaning bliss and ‘mide’ meaning chemical.” I have to hand it to the scientist behind that naming—they knew what they were talking about.

As a self–proclaimed chocoholic by the age of 9 and family given nickname of M&M, I thought I was a chocolate expert. Undoubtedly, I wasn’t—and in fact was causing myself harm just to get those feel-good qualities. I wasn’t eating the raw chocolate “food of the gods,” I was eating chemicals—packaged, extended shelf-life, processed chocolate laden with sugar, milk and fat. I often wonder how I could have binged on the stuff daily for years. I was gaining weight, getting headaches, having mood swings (yep—I was a grumpy pants, looking for my next high, but crashing on too much sugar) and I always had an upset stomach. I guess my body knew, but my mind wasn’t listening. If this sounds all too familiar don’t worry. I have a recipe for reset.

As the the feelings of sickness continued I started to hear my Dad’s voice on repeat in my head saying “all good things in moderation” (a mantra which is roughly translated from popular Greek, pan metron ariston)––a great mantra for life! I finally decided to take this advice and make a change, because I thought I shouldn’t feel sick as twenty something and I wondered what my life going to look like if I kept mistreating my body. I was surely headed for obesity and diabetes, not a pretty picture!

Here is my recipe for how I kicked my habit and found a little pan metron ariston:

• Admit to overdoing it
• Go cold turkey—throw out all site of any chocolate and sweets
• Don’t eat any chocolate, raw or not, for a month (let your body detox). Even better—do a three day juice fast
• After a month reintroduce chocolate as treat, this time make sure it’s high quality good stuff
• Repeat daily mantra “all good things in moderation”

Whether you attempt at total detox or decide to take the more moderate route: just remember that when you're looking for a little piece of BLISS grab the raw thing. Otherwise read the labels: look for minimally processed cocoa with a percentage of 70 or higher. Steer clear of GMO, milk, and any artificial additives including sugar and fat.

To elevate your BLISS further you can eat superfood chocolates––that’s right! Here are some exciting options:

• Aloha superfood chocolate bar made with organic cacao and superfood greens––it’s just delicious
• Sacred Chocolate red wine infused chocolate with resveratrol (found in grapes and is believed to be anti–aging)
• Bhang Medical Chocolate a mixture of fine chocolate and medicinal cannabis (sorry prescription required)

Bone Broth: Traditional Medicine

When the cold weather sets in and my little ones begin our household cycle of sniffles, coughs, and crumpled tissues, I take a deep breath and right before I exhale I can smell the deep and rich aroma of chicken soup, the one I grew up on. Even thinking about the soup brings a calm and centering moment into my chaotic mommy-life.

Chicken, meat and fish soup can go by many names, known by various generations and traditions alike. More recently, bone broth has received attention as a new trend. If you are a strict adherent to the paleo diet this may be old news. According to Dr. Natasha Campbell-McBride author of GAPS Gut and Psychology Syndrome “meat and fish broth are the building blocks for rapidly growing cells in the gut and they have a soothing effect on areas of inflammation in the gut” and are  “full of vitamins, minerals and amino acids”.

I’ve been eating chicken soup made from whole chicken carcasses, including chicken feet and other insides, my whole life. My step-mom would tell me the feet gave the soup special antibiotic properties, and it always helped to mend the body and mind. I remember her making special trips to the farmer’s market to buy pounds of feet to freeze. The broth was much thicker than the average, and the taste was rich and nourishing. I never really thought much about her special broth. I guess because she discarded the carcass and feet without much notice from us. She made this soup, I imagine, as healing elixir because it was tradition. She watched her mother doing the same. She breathed deep the aroma and perhaps was momentarily calm. I always felt better after having some of her homemade chicken soup. I felt loved. I felt nourished.

As a mother now myself, I make my own homemade broth in a similar fashion to my step-mother’s. Yes, I too keep pounds of chicken feet in the freezer and make my own nourishing elixir throughout the winter months.

When I talk to my Dad, a European immigrant, about how his mom or grandmother made soup, he remembers that they used every part and boiled it in a big pot. A whole chicken could feed his family for a week. This traditional along, with my Oma [my grandmother] rubbing onions on his head when he was sick have lead to long family discussions surrounding food and health (I’m not sure if this remedy will popularize soon, but one never knows!).

It’s wonderful to see a resurgence of the tradition of bone broth. People are looking back at what their ancestors did—finding comfort and validation. Our mothers did know what they were doing!

If you are interested in making your own stock, it’s not too difficult, just a bit time consuming. Check out my bone broth recipe below. If that’s too much work and you’re in the NYC area you can checkout Brodo in the East Village where you can order bone broth to go at the window.

Bone Broth Recipe

Time: All day

Equipment: Stock Pot and Sieve

Ingredients:

• 1 medium chicken carcass (preferably from a local butcher or pastured organic), cover fully with water
• 3 -5 chicken feet (optional)
• 1 small yellow onion, peeled, trimmed, and cut in half
• 2 medium carrot, peeled and cut into 2 pieces
• 2 medium celery, washed and cut into 2 pieces
• one bunch parsley
• 1 teaspoon apple cider vinegar
• 4 garlic cloves, peeled
• 1 bay leaf
• Himalayan or  Celtic sea salt

Procedure:

1. Place the bones and vegetables in a large (at least 6-quart) stockpot, make sure carcass is fully covered
2. Add all other ingredients
3. Cover and bring to boil, bring down to a simmer for 8 hours adding more water if needed
4. Strain the broth through a sieve
5. Season as desired
6. Drink as is or make into a soup (bonus: can store in freezer for up to six months)