Artichokes

I love this picture! It looks quite professional. These organic globe artichokes are from my garden. Last year I almost gave up on the plants and pulled them as they looked like they had given up. The heat and dryness during the summer in Arizona is unrelenting making it challenging to be an organic gardener in the desert. But I decided to wait it out with my two plants (or I was just too lazy to pull them out) and one day this spring I happened to look up (as they are in raised beds and the top of the plant stood over 5 ft tall) and I see 5 small artichokes peeping out. I was ecstatic. Then a neighbor told me they need about two years to mature. I'm so glad I was patient (or lazy). They ended up being quite prolific and I had to give away many. Probably due to the quick onset of heat this spring they all opened (they are supposed to be harvested while the leaves are still compact) and have already flowered, which is quite beautiful . According to the Mediterranean Journal of Nutrition and Metabolism, artichokes have the highest reported antioxidant capacities of vegetables. In addition, studies have shown artichokes to aid digestion and gall bladder function, and raise the ratio of HDL to LDL. I guess I will baby them along to see if they last another year.

Homemade Chicken Bone Broth

 

Every year I try something new, whether it is a recipe or a process such as sprouting nuts or making bone broth. I feel it brings me and my family closer to optimal health as I learn the right way to prepare and eat food. Late last year I made my first batch of bone broth from organic grass fed beef. Definitely much messier and stinkier than chicken bone broth so I tend to do this more often. I had no idea how easy this was. No recipe either! The next time you are chopping vegetables, save the broccoli stalks, carrot tops, kale stems, beet leaves, etc in a large bag in the freezer. Buy a whole organic free range chicken (I use Trader Joe's) and cook it on low in the crock pot for about 6 hours with onions, carrots, celery, herbs, sea salt, water, and anything else you like.  I usually plan on a full dinner that evening with the drumsticks and breast meat. After I have had dinner and the chicken cools a bit I strip the carcass (using the meat in several lunches, etc), return it to the crock pot and put more filtered water in to cover it as well as the whole bag of veggie parts (no need to defrost), more sea salt, and tons of fresh herbs from my garden. I let this go on low until the next morning. I stir it and see if the bones crush easily or I will add more water and let it go longer. Then I strain it, jar it, and freeze it. It yields about 6 peanut butter jars. And I always delight in a hot cup of broth. It is so beneficial to the gut, to the discs in our vertebrae, to our eyes, and basically our entire body. Drink it, flavor any meal with it or use it as a base for soups. 'To Your Health!'

SUGAR!

About 100 years ago, each person consumed an average of 4lbs of simple sugars per year. Today, especially in America and England, that number is 150+pounds (per person!)

-In the 1950's Dr. W.C. Martin classified refined sugar as a poison because of its deleterious effects on the body's cellular functions.

-Example: Daily intake of sugar creates a chronic over-acid condition. To buffer this environment and to protect the blood, calcium is leeched from teeth and bones which eventually cause weakening and decay.

-Other pathological conditions that can manifest: Kidney disease, coronary heart disease, ADD & ADHD, cancer, chronic fatigue syndrome, overgrowth of candida and yeast...

-Read the labels: anything ending in -ose is a type of sugar: glucose, fructose, sucrose, dextrose, lactose, etc

-Stay away from artificial sweeteners. Some have been found by researchers to be neurotoxins that can damage the nervous system and brain.

-If you must use sugar, opt for those minimally processed, such as; turbinado, succinat and coconut sugars. Raw, unfiltered, unprocessed honey can also be used but do not cook with it as it is not heat stable. Maple syrup, Stevia, and various types of fruit are also alternatives.

HOMEWORK for the week: Keep a simple diary of how much sugar you ingest per day. Keep the amount of grams at or below 25g. It's very difficult. To find almost every food under the sun, visit: www.calorieking.com

Resources:  
How To Eat, Move, and Be Healthy, by Paul Check
www.mercola.com

 

Getting Back To Primal

According to the Chek Institute there are seven movement patterns, called 'primal' because they were key to the development and survival of early man. They are essential to performing activities of daily living and in preventing injury. Incorporate a few at a time or all of them into your exercise program. They are: squat, lunge, bend, push, pull, twist, and gait (meaning three different speeds: walking, jogging, and sprinting). For example, combine two patterns to create a lunge with a cable pull or a squat with a push. This will better facilitate your upper body communicating with your lower body which is more functional to the way we live. You are better off never using a bench for exercises - so use it to hold your keys, phone, and towel. Instead, incorporate the physio ball (or Swiss ball) into your program which activates the stabilizers of the spine and pelvis (core) and improves motor skills and balance. For more information regarding functional exercises and primal patterns contact us at www.macrotherapy.com

Keep An Eye On Your Chicken

What is an AFO? Animal Feeding Operation. Industrial animal farms that keep and raise animals in confined situations. Feed is brought to them instead of them foraging for it. It also means that they eat, sleep, defecate, and die within a small area of land. As if that thought weren't enough to turn you off from massive inhumane farms here's another reason: Feeding arsenic is still standard practice on chicken AFOs because it helps the birds grow faster and controls a common intestinal disease. Lets carry this thought from farm to table (and beyond) to understand the horrible ramifications of their actions.
The chickens injest this cocktail and produce waste. This waste is spread over agricultural land every year (by the metric ton). We injest these chickens (and what they have eaten) and everything else that is raised on this 'waste' land and we contribute this waste to our groundwater and environment.
A step you can take right now is to find a local chicken farm that treats their animals humanely, allows them to roam freely and uses chemical free or organic feed. I found one at our local farmers market in Phoenix. The farm is called Prescott Valley Farms (http://www.prescottvalleyfarms.com/) and they have a store front in Phoenix and sell at the farmers markets. Support the local farms in your state and your health will thank you for it.

For the full article go to: http://articles.mercola.com/sites/articles/archive/2011/03/23/what-to-know-if-you-ever-want-to-eat-chicken-again.aspx

Take Advantage of Your Brain's Best Times

Want to maximize your brain's rhythms? Pay attention to these following times for certain tasks:

• 7 to 9 AM: Best for Passion
• 9 to 11 AM: Best for Creativity
• 11 AM to 2 PM: Best for Tough Tasks
• 2 to 3 PM: Best for a Break
• 3 to 6 PM: Best for Collaboration
• 6 to 8 PM: Best for Personal Tasks
• 8 to 10 PM: Best for Relaxing
• 10 PM onward: Best for Snoozing

For more on each: http://online.prevention.com/brain-naturally-smart/index.shtml

7 Thoughts That Are Bad For You

The 7 most detrimental thoughts to health are:
1. Cynicism: increases the likelihood for developing heart disease
2. Lack of meaning: decreased life span for test subjects
3. Fretting: fretters in a study were more likely to smoke and thus died sooner on average
4. Lack of Self Control: shorter life span as compared to their study counterparts
5. Anxiety: increases likelihood for developing dementia
6. Gloom & Doom: increases arterial plaque formation
7. Stress: increases metabolic syndromes, heart disease, blood pressure....

For more info: www.livescience.com/health/090911-7-bad-thoughts.html

Calorie Restriction & the Immune System

Our immune system ages as we do. Caloric restriction(1/3 fewer calories) has a huge impact on immune system of monkeys. To see a short video from Live Science go to: http://www.livescience.com/common/media/video/player.php?videoRef=pur1330_caloriesandimmpod_sc

Skin Deep: Cosmetic Safety Website

Another great link to bookmark: www.cosmeticsdatabase.com/ Skin Deep is a safety guide to cosmetics and personal care products brought to you by researchers at the Environmental Working Group. Enter the names of all your hair, face, body products (as well as baby products) and immediately you will get a rating from 0 (low hazard) to 10 (high hazard) and an ingredient listing. You can also enter your e-mail address for free newsletters.

Quickies

According to the American Heart Association after quitting smoking one can experience these benefits in just one to nine months: shortness of breath decreases, cilia in lungs regrow, circulation improves, energy levels increase, and infection decreases.

The smallest bones in the body are in the ear.

Middle ear infections should decrease as a child ages because the eustachian tube changes from a horizontal to a slanting position; thus, fluid cannot pool and become infectious as easily.

Ligaments attach bone to bone and tendons attach bone to muscle.

Hand washing is considered the single most important method of infection prevention.

Foods that are labeled "organically grown" might still have pesticides if they cross a state border or country border due to agriculture laws. Foods that are from other countries are nutritionally deplete-buy local within 100 miles of where you live.

"Life is defined by movement and death-and the lack thereof" (unknown)

(sources: Outline Review for the Medical Assistant-2nd edition and Macrotherapy Nutrition notes)

Top Foodie Picks For Movie Night At Home

These 2 documentaries are on my 'must watch' list and should be on yours if you are concerned about the food you and your family eats.
Here is a synopsis: "In Food, Inc., filmmaker Robert Kenner lifts the veil on our nation's food industry, exposing the highly mechanized underbelly that's been hidden from the American consumer with the consent of our government's regulatory agencies, USDA and FDA. Our nation's food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. We have bigger-breasted chickens, the perfect pork chop, insecticide-resistant soybean seeds, even tomatoes that won't go bad, but we also have new strains of e coli--the harmful bacteria that causes illness for an estimated 73,000 Americans annually." (www.foodincmovie.com/about-the-film.php)
The second one is King Corn (www.pbs.org/independentlens/kingcorn/film.html)
“For the first time in American history, our generation was at risk of having a shorter lifespan than our parents. And it was because of what we ate.”
—Curt Ellis, KING CORN filmmaker

6 Surprising Exercise Facts

From cardio and cravings to weight training and energy drinks. For the full article click here: www.mainstreet.com/article/family/family-health/6-surprising-exercise-facts

Genes and Breast Cancer

Experts say that women in Western countries can reduce their breast cancer risk by up to one third by changing their diet and physical activity. Some experts believe 90 percent of cases are preventable.
If you have a family history of breast cancer your risk rises significantly. However, according to research only 20-30 percent of women diagnosed with breast cancer are actually genetically predisposed to it.
(According to Dr. Mercola): "And the truth is, you are NOT a captive to your genes. The KEY to remember here is that it is NOT your genes that dictate your health but rather the expression of your genes. You have the ability to easily turn genes on and off with your lifestyle and emotional state." To read on: http://articles.mercola.com/sites/articles/archive/2010/04/13/at-least-onethird-of-breast-cancer-cases-are-avoidable.aspx

Lack of Border Inspection of U.S. Food Supply

It is estimated that about 0.6 percent of our food supply entering the U.S.A is inspected by the FDA. This poses serious health risks especially when the food is contaminated with toxins, banned chemicals, carcinogens, and high levels of antibiotics. According to Economy in Crisis 80% of the fish sold in America is from third world countries not known for their food safety standards.
For the full article go to: www.economyincrisis.org/content/toxic-fish-expose-greater-concern-imported-foods-us

Yes, fat is good for you!

Here is another handy list of the best types of fat that should be in your diet:

1. Organic, free-range animal meats and fats such as lard, tallow etc. (high heat cooking)
2. Fish or high quality fish-oil supplements. (should come from wild fish that have been filtered for heavy metal toxicity and other metal toxicity.)
3. Organic, free-range eggs –the yolk should be kept intact during cooking to prevent oxidizing the cholesterol in the yolk. (boiling or low-temperature poaching and frying)
4. Raw nuts, soaked before eating to break down the phyto-nutrients and makes all the nutrients more bio-available.
5. Avocados – a good source of monounsaturated oleic acid.
6. Cold-pressed, unfiltered organic olive oil –(moderate temperature cooking)
7. Butter, raw if possible – Butter has many benefits including fat-soluble vitamins, short and medium chain fatty acids-from pasture-fed cows only – this has strong anti-cancer properties
8. Ghee (clarified butter)
9. Coconut oil or butter – high in medium-chain FA(high heat cooking)
10. Pumpkin seed oil
11. Flax seed oil – Always keep refrigerated and never heat.
12. Castor oil
13. Cod liver oil
14. Palm oil – (high heat cooking)
Go to one of the best websites to learn more: https://www.chekconnect.com

Top Offenders

Many of us cannot afford to buy all of our fruits and vegetables in the organic section. Although, organic is the best route if you want to reduce your consumption of pesticides,if you can't or if it's not available experts say to at least focus on the foods you eat most of the time. Copy this list of top pesticide offenders and stick it on your refrigerator as a reminder: apples, bell peppers, celery, cherries, imported grapes, nectarines, strawberries,peaches,pears,lettuce, spinach, and potatoes.

Soy And Corn Tied To Bee Colony Collapse

Here is a very interesting article on the declining bee colony issue. Pesticides, genetically modified crops, corn pollen, and cell phone towers have all been named as possible causes. Some beekeepers feed their bees a mixture of sugar and soy protein to stimulate breeding and production which contributes to immune system depression. Go to www.westonaprice.org and scroll to Soy Alert on the sidebar for the full article.

Gorgeous Weather for a Hike

The weather here in Phoenix, Arizona is, as you know, gorgeous this time of year. My friend and I and our dogs hiked the Ringtail Trail and the Sunset Trail making a big loop of about 5 miles. This trail is east of Scottsdale off of Shea and 124th St. There are restrooms at the trail head as well as biodegradable dog poop bags. You will also find a huge trail map and info. Happy trails!

Perils of plastics?

Perils of plastics? Survey of risks to human health and the environment
"Today, plastics accumulate in garbage dumps and landfills and are sullying the world's oceans in ever-greater quantity. And plastics and their additives aren't just around us, they are inside virtually every one of us -- present in our blood and urine in measureable amounts, ingested with the food we eat, the water we drink and from other sources.
What are the overall effects of the plastics we unwittingly ingest? The literature Halden surveyed is ambiguous on this point, despite more than half a century of study. Part of the difficulty lies in the absence of good controls for studying health outcomes, as plastic exposure is a global phenomenon, and finding unexposed subjects for comparison is nearly impossible. It is known however that health effects vary depending on who is exposed -- and when. Infants and pregnant or nursing mothers are at heightened risk for toxic exposure or passage of BPA and additives like DEHP.
This January, the FDA announced an important reversal of its 2008 claims regarding the safety of bisphenol-A, expressing new concern about "potential effects of BPA on the brain, behavior and prostate gland of fetuses, infants and children," and pledging to collaborate with other federal health agencies to reevaluate the chemical's safety." From www.Sciencedaily.com

What's Your Excuse Now?

Can't seem to fit in exercise into your day or week? Bored with your current routine? Add in some interval training and your body will become more efficient in a shorter period of time while burning more calories! Read more: www.msnbc.msn.com/id/35581793/ns/health-fitness/ns/health-fitness/