greens, greens, greeeeeeens

the journey of coming into my 'doctorness' involves a large amount of turning inward, and doing much more of that self discovery stuff that, to me, really lasts a life-time.  i would like to share one of those things i've been contemplating, what my potential 'go to' puzzle solver might be when i am practicing (many, many years from now...).  

many of my doctor-professors commonly refer to cases/patients in their past and their treatment plans.  i've noticed a trend lately, in that nearly all of them have a certain question they ask the patient that sheds light on what might be the underlying cause of whatever the symptoms are their past patient was experiencing.  for one, it is travel.  she often links any digestive or neurotransmitter imbalance to whether or not her patients have been exposed to 'critters', as she calls them.  another is gluten.  most certainly a common topic both around school, as well as the media and community here in portland, so one that likely deserves its own post.  

in recognizing this trend, i soon embarked on my own inward journey as to how it resonated to me.  at first, i felt these doctors were expressing a little bit of reliance, more of less, on this certain indicator of some kind of pathology.  as i thought more, i started to consider what i feel is very important to health, and something that i passionately feel is a strong contributor to health and wellbeing.  nearly instantaneously i knew: greens! 

so enough about this journey, i want to share some cool stuff about this super important health thing!  greens are literally defined, by me, as ANY green vegetable.  there are certainly varying degrees of health benefits from these medicinal foods that are so common in the world.  a good rule of thumb to apply, is the darker shade of green, the more health benefits.  dark colored kale, swiss chard, or spinach often carry more vitamins and minerals than peas, green beans or green bell peppers.  some of my personal favorites are the leafy greens: spinach, kale, chard, collards, celery, cilantro and broccoli.  here are some of the vitamins/minerals provided by the darker colored greens: 

vitamin A, C, K, B12 

iron 

follate 

calcium 

manganese 

most greens carry at least 5 of these vitamins/minerals.  my personal goal and proposal to you, is to try to make at least 1 meal a day centered around this food category.  if you're wondering what i mean exactly, here are some examples: 

want a burger?  make your meat/boca/turkey burger, wrap it in a large romaine leaf, chard leaf or kale leaf 

craving something warm and saucy?  chop up some kale (stems removed of course). saute with some EVOO and minced garlic, then top with marinara sauce -- maybe even one without sugar as an ingredient! 

warm with the start of some summer weather?  its salad season!  spinach salads with garbanzo beans, any veggies in the fridge and some avocado OR chop up some of that yummy kale with no more stems, toss that with your romaine lettuce for some variation of texture and again, add any other veggies/meat you'd like 

tired and feel like sitting on the couch, picking up the tele and ordering a pizza?  muster the energy to jump in the kitchen, cut up 2 heads of broccoli, toss in the steamer.  steam.  once steamed, drizzle EVOO, sliced avocado and whatever spices sound like they'll spice you up (should total 7 minutes - from start to dishes finished!) 

thirsty?  try tossing some spinach in your homemade, frozen fruit smoothies! 

out to dinner?  considering adding that side salad and maybe taking a portion of your entree home, for lunch the next day with some added steamed kale or spinach - 2 meals for the price of one! 

i hope you're starting to see that the options can really be endless.  trying to incorporate at least 1, if not all your meals around a dark green, can be so beneficial for your body.  the amount of work the body does daily for things we think so simple, or don't even consider - such as temperature control, proprioception, digestion, metabolism, etc. etc. etc. NEEDS the vast amount of minerals and vitamins that are delivered from such foods as greens.  

give it a try!  and remember, you are what you eat! (especially now, its no secret i am a spinach leaf) 

...an organic spinach leaf that is - just a reminder to choose, buy and eat ORGANIC. 

"Eat food. Not too much. Mostly plants." 
— Michael Pollan (In Defense of Food: An Eater's Manifesto)

its been a long time coming

well, my attempt at a regular blog didn't go too well.  but that's great, because now i get the excitement of feeling like i'm starting a new one!  there have been a lot of changes in my life in the last few months.  noticing that i haven't written since october (!), so much has progressed.  i began my studies at the national college of natural medicine and am constantly, every single day, blown away at the intelligence of the human body and the incredible power this medicine has.  i've still been blessed with the privilege of teaching yoga classes regularly, but with spending more time with school, my time for practicing has definitely been depleted.  like i said, its been a transition! 
another huge change, especially for those of you you have known me for a while, is that i recently began eating meat again.  it had been something like 14 years since i had eaten any red meat, and a little over 2 years since i'd eaten poultry.  it was a very weird thing, and it still kind of is.  i always believed in and wanted to be vegetarian, but sometimes what we think is working and what is best is just not.  sitting in with my beloved naturopath, she simply exclaimed that in her many years of being in medicine, the healthiest people, those with the least 'random' ailments, were her "meat and potato people".  this was so interesting to me, as i had always thought the exact opposite.  i did more research on it and decided that i might as well give it a try.  id been veg for so many years that i was somewhat interested in seeing and exploring how my body would respond.  
to my utter and complete surprise, the response has been so positive.  i have so much more energy.  i get full after i eat and am eating less during the day.  the biggest shift for me was during my runs - i don't feel like i'm dying!  okay, it wasn't that bad before, but i do feel astronomically better.  luckily, here in pdx there is such an abundance of local farms, we are able to get healthy raised, local meat very easily.  
this brings me to my next change!  nate and i joined a coop a few months ago!  we pick up a box of fresh veggies every tuesday from a warehouse just across the bridge from my school.  lately, its been an abundance of greens (spinach, asparagus, kale), beets, carrots, and sweet potatoes.  they also work with bulk distributers so we can also get nuts and grains from them at a much cheaper price than the grocery store.  and meat!  they work with a number of local farms to provide good, well raised cows and chicks.  
lately, i have been so, so, so enjoying the spring.  the days the sun is out in full force today, portlanders too, are out in full force, full of smiles and sweat from bike riding everywhere.  its a beautiful thing.  
thinking back on my goal for this blog - to share inspiration for living with abundant love, i can say that i still feel that very same way.  one thing i've been contemplating lately is how precious this life is.  each and every moment that we live is the only one of those very moments we get.  this body, this is the only one we get.  it is the only thing we really have.  and with my studies, learning the VAST work that goes on inside the body just for simple, daily living, truly blows my mind and has made me re-evaluate what is really important.  
perhaps you too, can feel more and more connected to you, to what you experience in each and every moment.  being present standing on your own two feet.  


~ "Life is available only in the present. That is why we should walk in such a way that every step can bring us to the here and the now." ~ Thich Nhat Hanh 
  

care for some cannabis?

perhaps in an effort to not waste leftover keg beer, sometime in your life, you've enjoyed a nice bowl of beerios?  or, the morning comes when there is no more milk in the fridge, but a nice carton of OJ for your cereal..?  i bet though, not many of you have thought of adding a dash of cannabis to your morning o's?  


well, think again all you cannabis lovers (and even for you haters..). 


hemp milk.  


milk alternatives have definitely been on the rise in the last few years with soy, rice and almond milk making a welcoming entry into many more homes.  this past year however, has seen a much warmer welcome to hemp milk.  milk made from the 'nuts' or seeds of the hemp plant.  and let me tell you, it is deeeeeeelicious.  


not only does it taste marvi, but it really does 'do a body good'. 


just an 8 ounce glass provides the body with 46% of the daily recommended calcium and 43% of daily phosphorous.  one glass is such a great source of balanced omega-3 SDA)(and omega-6 (GLA) fatty acids.  additionally, vitamins A, D, B12, E, riboflavin and folic acid, 10 essential amino acids and 4 grams of digestible protein.  and, those allergic to nuts are safe to start drinking up!


unlike soy, hemp seeds don't contain high levels of the enzyme inhibitor, phytates, which can interfere with correct absorption of minerals in the body.  nor does hemp milk have oligosaccharides, which can cause flatulence and digestive stress on the body.  


one thing to make sure of is to read the label and make sure there is NO carrageenan in the ingredients.  the only brand i've seen with it is tempt.  carrageenan is no good for the body, its carcinogenic! 


as california moves closer to legalization of mary-ju-wanna and us here is oregon are hoping to at least get close to where california is now, come november, one thing still stands : the illegal status of growing hemp.  thanks to our trusty neighbors, the canadians, we can consume such yummy, healthy milk alternatives now.  


and sorry kids, no THC here. 


some ideas to add hemp milk to your diet : 

• use in smoothies or green drinks
• in coffee or cereal 
• for baking ingredient substitute for milk/cream 
• in homemade latte's base 
• as a comforting beverage

so, next time you're looking for something new and exciting to grab at the grocery store, think green!  

love, joy and peace to all :) 

Live as if you were to die tomorrow. Learn as if you were to live forever.
Mohandas Gandhi 

shot! shot! shot!

who likes shots?  i'm not talking vodka or tequila here (for once..) but the kind that pokes a sharp needle into your body and injects something, a vaccine perhaps?  likely, not many of us enjoy them but this time of year there is so much importance pushed for getting the annual 'flu vaccine'.  


i read an article yesterday that a strip club in florida is offering free flu vaccines to their patrons.  just last weekend when i was in tustin, mom and i stopped in walgreens for baby shower candy and the checker not only asked us if we wanted the flu vaccine, but continued on for nearly 2 minutes about its health benefits.  afterwards, i thought to myself, 'i wonder if he gets some sort of commission for sending people over to the pharmacy'.  


i personally, cannot remember the last time i got a flu shot.  similarly, i cannot remember the last time i had the flu.  now, this isn't some tangent about how vaccines as a whole can be harmful to the body, but just consciously thinking about the flu vaccine itself.  


the vaccine is created based on the strain of flu that is in the southern hemisphere (where its winter during our summer) along with the strain from the previous year and this year they were so clever to just go ahead and throw in the H1N1.  that sounds like an all in one deal.  pretty good, huh?  well, if you had a time machine and were able to go back to winter 1 year ago, then yeah you would probable be coasting, flu free.  however, that alone makes me personally question the application to the current years flu strain.  


additionally, the vaccine contains a number of 'fillers' if you will, including:  "The final solution can contain additives such as Triton-X 100, a detergent; polysorbate 80, an emulsifier that is a potential carcinogen; and additives such as formaldehyde to inactivate the virus as well as gelatin and residual egg proteins used to nourish the cultures.  Additionally, "many influenza vaccines still contain thimerosal,” Tenpenny says, which is being investigated for its link to brain injury and autoimmune disease. Several studies have found significantly increased odds of neurodevelopmental disorders—including autism, mental retardation, speech disorders, personality disorders and thinking abnormalities—in children (not adults) following thimerosal-containing vaccines. (naturalsolutionsmag.com) 


to elaborate some more, in order for a new vaccine or medicine to be released to the public, the law states it must be tested with randomized controlled trials.  the flu vaccine, when tested with its placebo, had a 1% efficiency rate! 1%!! not to mention, the pharmaceutical companies have generated 146 million vaccines for this year and with their financial ties to the government, thats well over 146 million dollars in profit.  it all sounds a little fishy to me..


further, there is always a push for people under certain categories to get the flu vaccine, especially pregnant mothers.  however, there have been many studies that have linked vaccines in pregnant women to miscarriages.  not only that, but that lovely list of preservatives and potential carcinogens that is injected into the mother, goes directly to the growing fetus.   


obviously though, for anyone including pregnant women, the flu is not desirable.  what i feel is good to think about though, is what other methods of prevention and care we can take as caregivers of our own bodies.  first off, eating foods that nourish the body systems: vegetables, fruit, nuts, whole grains.  additionally, supporting the body system with applicable vitamins.  just one (1000mg) vitamin c a day not only supports the immune system, but the liver too which is the main filter for the body.  zinc and echinacea are also great supports.  garlic too, mmmm.  swallow it like a pill!..if the stomach can tolerate it.  there are so many ways to naturally take care of the body, both in preparation for the winter and exposer to bacteria, to heal it if bacteria makes its way in, as well as just support the body systems as a whole.  


yoga, especially sweating out toxins can prove to be so beneficial as well.  another thing to maybe think about, is how terrible it would be to get a little flu.  if you're willing to put the flu virus in your body with a vaccine, what is so terrible about maybe letting the body takes its natural course if you do contract the virus?  maybe you miss a couple days of work?  whenever i feel my body is run down and perhaps trying to fight off a bug, it is usually a red light that i need to give my body rest.  its my own intelligent system telling me its time for a break.  


a naturopathic physician at bastyr university in seattle says this, "there may even be an advantage to getting the flu while you’re relatively healthy because it may make you more resistant to the flu later in life. 'Exposure to germs when you’re healthy is a good thing,' Brammer says. “When I’m 70 and not as healthy, I’ll be glad I had some of these influenzas when I was 23 and got the flu. My body would know that flu. Even though viruses change and mutate, new viruses will come along that are similar to past ones, offering some limited immunity.” Brammer also says that getting the flu is an opportunity for the body to detoxify. “It’s a good way to exercise the immune system and tells us how well it’s working,” she says.    


so, maybe do a little research before you go out for your shot this year, or even next.  most important is to listen to your own body as it is your greatest guide, not the checker at walgreens :) 


in addition, if you sparked a little bit of interest in this, there is a really great article written by an MD if you follow this link.  he elaborates on a lot of the scientific proof of the effectiveness and alternate means of prevention : 
http://www.lewrockwell.com/miller/miller27.html

one of the greatest gifts we have, is the freedom of choice.  what better way to utilize this freedom than being informed and aware of what we put in our own bodies? and then choosing for ourselves. <3


Keeping your body healthy is an expression of gratitude to the whole cosmos - the trees, the clouds, everything. - Thich Nhat Hanh


light, love and happiness. shine on!  

clean eating recipes

in preparation for the next few days of clean eating, i have made a substantial amount of brown rice, adzuki beans and red lentils.  having these things made up ahead of time, makes actual meal preparation much more convenient and available.  

making rice and lentils separately, measure out desired amount (i used 2 cups of rice and 1 cup of lentils) and rinse in strainer.  fill 2 pots with water (measured out to be double the amount of grain/lentil) and bring to a boil.  add the grain/lentil to boiling water cover and let simmer for 30-40 minutes , or until liquid is absorbed.  

beans take a little more work, but taste so much better than beans from a can.  i use a quick-soak method that goes like this: rinse beans and place in a pot covered in water.  bring the water to a boil and then turn off heat, cover and let sit for 1 hour.  after the hour is passed, pour beans into a strainer and rinse.  put them back into the pot and cover with water again, this time bring to a boil, cover and let simmer for 1.5 hours, or until the beans are tender.  

in addition to the advanced preparation of these items, i have also done my grocery shopping and purchased a plethora of yummy, organic veggies and fruits.  i bought lettuce (romaine, red leaf and spring mix), cauliflower, celery, carrots, heirloom tomatoes, potatoes (sweet and red) cilantro, red and green peppers, cucumbers, kale, beets, garlic, zucchini, green beans, mushrooms, onions and avocados.  for fruit, i bundled up local, hood river apples (YUM) and peaches.  

todays meals will consist of: 

breakfast..

• 1/2 cup brown rice 
• 1/2 cup adzuki beans
• 3 leaves of kale, stem removed and chopped into 1 inch-ish pieces 
• 1 carrot, sliced 
• 2 mushrooms, sliced 
• 1/4 avocado 

cover the bottom of the pan with water (we're steaming here, foodies!) and turn to medium-high heat.  toss the carrot, mushrooms and kale into the pan, followed by the rice and beans.  let cook just until warm and until the veggies are tender.  transfer goodies into bowl of choice and top with sliced avocado, 1 tbsp EVOO, a dash of salt, turmeric and love :) 

lunch....

• 1 cucumber, skin removed, cut in slices 
• 1 cup spring mix 
• 1 stalk celery, sliced 
• 1 cooked beet, quartered 
• 1 small tomato (heirloom? yummm) 
• red onion to taste 
• broccoli sprouts

toss all into your favorite bowl with 1 tbsp EVOO, a dash of salt and pepper.  enjoy sitting on the floor with legs crossed, making sure to keep a long spine :) 

interrupting recipe time here with a little side-note.  for some reason, eating on the floor is very soothing to me.  it makes me feel that much closer to the earth beneath me and is truly comfortable in my body.  additionally, it makes me feel grounded so that i can truly be present with each bite of food, enjoying the flavors and feeling refreshed knowing that i am fueling my body with healthy nourishment. maybe give it a try sometime! 

and fo dinnaaa.. 

a nice, colorful bowl of lightly steamed veggies, lentils and some chia seeds! 

• 1/2 cauliflower, cut into small pieces 
• 2 carrots, cut into 1 inch pieces 
• handful of green beans, end cut off 
• 1 zucchini, cut into 1/2 inch pieces 
• 2 mushrooms, butts cut and halved
• 1 tbsp chia seeds 
• 1/2 cup lentils 

toss all veggies (usually thicker ones..carrots..in first and softer..mushrooms..on top) into steamer basket. bring water under basket to a boil then turn heat to medium.  let steam for approx. 10 minutes or until soft to your liking.  once done, put lentils on bottom of plate or bowl, pour veggies on top and sprinkle chia seeds on veggies.  finally, drizzle 1 tbsp EVOO, dash of salt and any other herb that sounds yummy :) 

see, thats not too bad, right?  it really helps to make the few things you can up ahead of time to cut down on actual meal preparation.  in addition to eating these meals, i snacked on an apple, sliced with some almonds between breakfast and lunch and drank a few cups of herbal tea throughout the day (no green or black, of course!).  

i was able to get a yoga class in this morning at the lovely hour of 6 am (yesssss bootcamp!!) and plan on doing a very soothing and relaxing class this evening at home.  


i hope if you've read all the way down here to the bottom, that you are smiling :) embrace the beauty of the world, but first..of yourself. 


"You yourself, as much as anybody in the entire universe, deserve your love and affection". - The Buddha 

lovely beginnings

in trying to decide on the most interesting and exciting first post, my heart continued to say "cleanse, cleanse, cleanse". perhaps it was presenting a challenge for me in breaking down a cleanse here as my first post, or perhaps it was really just saying, "kelsey, you need a cleanse". either way, i'm going for it.

this time of year is truly one of my favorites. especially up here in the northwest, there is a clear shift of season where the days are still abundant with sunshine, but the air is considerably more crisp and the days shorter. gone are the long summer days, brown lawns and sweaty bike rides. welcome flannel sheets, socks, green lawns, sun breaks and falling leaves.

as the seasons shift and the earth adapts, we too need to take our own measures to assure health and wellness.  what better way than to cleanse the body of summer bbq's, beerfests and sunscreen meanwhile allowing the bodies internal balancing system to re-center and prepare itself for the winter months, than a dosha balancing cleanse? some might say there are many better ways but hey, this year i'm giving this one a go! 

to cleanse, lets turn to our ancestors; the magnificent and intelligent people truly had it right in treating the body in a similar fashion as the earth. we turn to the East.  to Ayurvedic medicine.  

first, a little pre-cleanse background information! 

shifting from summer to fall alters the surrounding dosha from pitta (fire and water elements) to vata (space and air elements).  in the summer months, most of the foods we crave are cooling foods - salads, fruit, smoothies, etc.  this is really no coincidence as the craving is a result of our bodies naturally balancing the surrounding pitta environment.  however, in the fall, the vata months, we generally seek warm, soothing foods such as soups.  so, a dosha balancing cleanse between these two seasons can truly work to prepare the body for the shift and to make the transformation of foods more assessable for digestion.  further, as the balance can be acquired naturally, there will be less room for the dreaded 'overeating' in the winter months (which can arguably be a direct result of unbalanced body systems, doshas).  

so, i am personally beginning a cleanse this upcoming sunday (maybe, just maybe, i can talk the man into participating as well!).  the next few days (thursday through saturday) i plan to eat clean which simply involves: 

• no caffeine, alcohol, stimulants 
• no meat, dairy or eggs
• no sugar 
• no heavy carbohydrates, but rather whole grains
• plenty of water -  ideally around 3 liters/day 
• legumes (beans, lentils)  
• PLENTY of vegetables and fruit

starting sunday and continuing until thursday..5 days.. will be a mixture of green juices and vegetable broth (all homemade and organic*, of course) 

ingredients for the juices and broths will vary and at day 3 on tuesday switching to more vata characteristic foods, adding warming spices and consuming warm soup.  

in addition to cleansing the body with simple, nourishing foods, it is also very beneficial to balance the mind and replenish energy in the body.  during the cleansing days, plenty of sleep is key (at least 8 hours), sweating with a gently yoga class, bathing twice a day to remove toxins released out of the skin, plenty of hydration with water or warm herbal tea, and of course smiling, laughing and feeling content and inspired with the cleanse.  acknowledge the continuous work our bodies do for us every day and be willing to give back to it both with compassion, gratefulness and rest.  after all, we only get one body, right? 

"To keep the body in good health is a duty...otherwise we shall not be able to keep our mind strong and clear." - The Buddha  

*organic foods here, is such an important factor and one to be very aware of.  cleansing is beneficial for so many reasons and one key element is removing free radicals and toxins in the body as a result of pesticides and other additives in so many foods we consume.  so, give it your all and eliminate those toxins, as least for the cleanse!