Veggin’ Out

Shortly after I began my Natural Wellness studies, I chose to became a vegetarian. It wasn’t a matter of animal rights so much as a step toward preventative health. Don’t get me wrong, I love animals, but the health statistics of carnivores vs. vegetarians are pretty compelling.

 ”Protein Toxemia,” as it’s called, is one of the leading causes of cancer and degenerative diseases in America. The animal protein, combined with the added hormones and antibiotics found in our factory-raised meats, can accumulate in the body and disrupt its natural balance. On top of that, high-fat American diets (due in large part to the overconsumption of red meat) is contributing to obesity and heart conditions.   

So no burgers seemed like a no brainer.

 I don’t regret the decision at all, but I didn’t realize how difficult it would be to create a balanced vegetarian diet. Meat, while it’s not essential for the human body, has nutrients that are difficulty to come by through other food sources– protein is the big one, but also amino acids and vitamins like iron, zinc, and all the B’s.

To make it a little easier for myself and other veggieheads out there, I compiled a list of some great nutrient sources that will make for a more complete diet. Check some of the items for links to delicious and healthy recipes. Bon appetit!

Sources of Protein

• Plant protein combos: Beans and rice, tofu and whole grains
• Swiss chard
• Quinoa (an ancient grain that cooks like a rice)

Sources of Iron

• Legumes
• Whole grains
• Nuts and pumpkin seed
• Raisins and prunes
• Clams
• Asparagus

Sources of Zinc

• Seafood (if you’re a pesco-vegetarian like me!)
• Spirulina (a super green usually found in supplement form)
• Whole wheat and wheat germ
• Eggs
• Lima beans

Sources of B Vitamins (especially B12)

• Brown rice
• Sea greens like kelp and nori (yum!)
• Brewer’s yeast (sprinkle it on cereal or popcorn)
• Chlorella
• Barley grass

Power to the Herb-avores

America is a salt-and-pepper kinda culture. As such, we often undermine the power of herbs when seasoning our food. Herbs are an incredible means for adding depth and flavor to your dishes with none of the fat. You will also be cutting back on your spending, and your carbon-footprint, if you choose to grow your own herbs. For those of you who get that seasonal ambush of snow, indoor herb gardens can be a lifesaver when you’re looking to lighten up heavy winter meals. Basil, Bay, Chives, Oregano, Parsley, Rosemary, and Thyme are some options that thrive well indoors. With a few supplies and some TLC, you can have access to fresh herbs all year round!

 Since I’m still a novice on the herbology scene, I found this great video with tips for starting your own culinary ‘gardenette.’ Check it out…

Not only are herbs delicious, but they each possess amazing healing properties. Thyme is a wonderful antibiotic and antiseptic (when applied topically), rosemary can sooth headaches, and basil may help to reduce fevers. Herbs have been used in traditional medicine since the beginning of civilization and they are still effective remedies for a number of ills.  

And don’t forget about spices for kicking up your cooking and your health: Thermogenics like cinammon, cayenne, and ginger can speed up the fat burning process! And you wondered how Posh Spice stayed so trim…

Krazy for Kombucha

What can I say about my beloved ’bucha… This is the not-so-new ‘hot new thing.’  

I admit, bottled Kombucha has been around for some time now, and while it already has some loyal consumers, the general market has a hard time stomaching this wonder drink. Kombucha is a Chinese tea that has been cultured for a week to 30 days. Like many fermented products (think yogurt or sauerkraut), this drink has a bitter taste with the residual flavor of vinegar. If that doesn’t turn you off, the drink has floating remnants of tea cultures that you might end up chewing on as you sip. That said, it’s no surprise that some people can’t get beyond popping the top.

But here’s my Kombucha defense… most of the population will drink fermented grapes and grains to get drunk, so why not drink fermented tea to get healthy? They don’t call this a miracle elixir for nothing… it contains liver detoxifiers, antioxidants, polyphenols, probiotics, and amino acids. It also has properties that burn fat, stimulate metabolism, aid digestion, strengthen the immune system, and encourage healthy skin and hair. Though it is not backed by science (what miracles are?) it has been used by many as part of successful cancer treatment. And if you don’t buy the hype, even the most skeptical consumer must admit it will certainly do more for you than a Vodka Tonic.

With Kombucha’s growing popularity, there are more options out there to help in the flavor department. I am a big fan of GT’s Gingerade 100% Kombucha, which is on the powerful side; but they also have some lighter variations mixed with fruit juice, like Mystic Mango and Cosmic Cranberry. Kombucha Wonder Drink is another great brand that might be better suited for first-time tasters. It has less of a vinegar bite and comes in some delicious fresh flavors.

Kombucha’s effervescence makes it a excellent alternative to empty-calorie sodas. I drink it as a pick-me-up during the day instead of pouring that second cup of coffee. It also works to quell cravings or hold off your appetite until your next meal.

So go out and try a bottle. Your body won’t be disappointed. And if it helps, pour it in a martini glass and throw an umbrella in it. It’s always 5 o’ clock in Kombuchaville.

Redefining Temptation: Eat the Apple.

In the natural world, the term “DIET” does not exist, at least in it’s modern context. In this world, there are no magic fat-trimming pills, no freeze-dried boxed meals, no weightloss plans that restrict you to eating only beef jerky and hotdogs. In this world, the term “DIET” means exactly what it was meant to:  derived from the Greek diaita, literally meaning ’a manner of living,’ from diaitasthai meaning ‘to lead one’s life.’

There is a sense of peace and control in this definition that does not translate to our present-day view of the “DIET.” Diets, as today’s society perceives them, are binding, inconvenient, stressful and, for these reasons, seldom maintained. When you slip into the mentality of “dieting,” it becomes difficult to lead one’s life because life seems to be tempting you away from your goals.

But in the natural world, there is no such temptation because everything is acceptable and accessible. You can live among the bounties of the earth without having to question their effect on your waistline. It is their soul purpose to nourish.  They are most delicious and nutrient-rich in their natural state, working with your body to refuel your energy and lubricate your metabolism. Their calorie count is irrelevant because, when consuming whole foods, your body recognizes when it has had enough and feels content. You will not experience the spikes in blood sugar that can lead to carb cravings. You will be balanced.

So I challenge you to stop trying to fend for yourself in a world of prepackaged and highly processed adversaries. Stop eating food with a barcode. Call it the “No Bag, No Tag Diet.” Or don’t call it a diet at all. Just call it life, and one in which you eat to live and can still love every bite of it. 

The A.M. Renaissance…

Well friends, it’s about time to resurrect the Artemis Method. Don’t worry, I haven’t strayed from the journey…on the contrary, I have been so deeply involved with natural living methods that I haven’t had time to fill you in.

But I must fill you in because, in this time, something happened that changed my life and my perspective of natural health forever.

Shortly after graduating from college, I was diagnosed with moderate cervical dysplasia. This is a condition in which a majority of the cervix is covered with precancerous cells. Dysplasia of the cervix is typically associated with the human papilloma virus, but it can also be caused by dietary deficiencies (particularly folic acid) or immune-suppressing medications.

This really struck a chord with me. I have maintained disordered eating habits for years and I had suppressed the symptoms of this abuse with several allopathic medications. One of these said meds the Antibiotic, a notorious hero AND villain of conventional medicine. While this little pill is great for quashing signs of infection, it can also kill off good bacteria and disrupt the immune system with longterm use. What’s worse, it silences your body’s natural warning signs that something is wrong. As long as I had medications, I didn’t have to change my habits.

But I understood that this was the last straw. My dysplasia had a high risk of developing into invasive cancer, a risk I couldn’t take if only for the sake of my future child: cervical cancer may have to be treated with a hysterectomy, or removal of the cervix, which would make childbirth impossible. I needed a solution, to my condition and my lifestyle, and I was already on the right path…the Naturopath.

I sought the guidance of a local Naturopathic Doctor who had had some success treating dysplasia using natural means. This meant no more chemicals, no more denial. She put me on a regimen of several mineral supplements and herbal tinctures and recommended a vegetarian diet. Everyone thought I was nutty, but I truly believed in the ability of natural therapy to heal me.

Meanwhile, I worked to reconcile my relationship with food. I started cooking my own organic vegetarian meals, using ingredients rich with nutrients to bolster my immunity and replenish my system. With the mentality that this food was actually medicine, I became more comfortable with reestablishing a complete diet. Soon, cooking became a therapy in itself: the meditative rhythm of chopping vegetables, the creative freedom of developing new recipes, the empowering discipline of choosing only natural, whole foods.  

I became so passionate about this way of life that I detoured from my post-graduate career and started taking classes in Natural Health and Holistic Nutrition. I wanted to know about every vitamin, mineral, and herb. I wanted to understand how my body could function at its optimum state of health. I wanted to see firsthand just how healing nature could be.

And I did. As of today, I am clear of cancerous cells. I am also clear of all the complications of my eating disorder. No chemical medicines, no allopathic treatment…just nature at its best.

So now that you are filled in, I hope you will stay tuned as I share the many lessons I learned on this powerful stretch of my journey. This is the Artemis Method reborn!

What’s your Dosha?

When I started my Natural Health ‘journey,’ I made it a point to explore the field in all its practical and cultural contexts.  Natural wellness is apparently a globally-coveted state of being… almost every country practices some variation of alternative medicine.

I find myself a pretty flexible naturalist. I’m not loyal to one particular practice, but I’m drawn to some interesting concepts from each. Ayurveda, for example, is the form of natural health traditionally practiced in India.  They have a strong belief in the natural elements that make up human physiology: space, air, fire, water, earth . According to Ayurveda, every person is composed of  some combination of these elements within three energy fields in our bodies. These energies are called doshas and are characterized as Vata, Pitta, and Kapha.

The Vata dosha is made up of space and air, the Pitta of fire and water, and the Kapha of water and earth. While equality among the three doshas is possible, a person typically has one predominant dosha. The proportions of your doshas create your unique ayurvedic identity, or prakriti. Your prakriti allegedly accounts for your physical, mental, and behavioral characteristics.

• People who have a dominant Vata dosha tend to be thin with dry skin and hair. They are light sleepers. They embrace change or simply gravitate towards it. They tend to favor warm environments.  
• Those who have a dominant Pitta dosha typically have a medium frame with warm skin and thin hair. They are ambitious and self-confident, and these intensity shows in their demeanor. They favor cool environments.
• Those with a dominant Kapha dosha are more robust with smooth skin and thick, wavy hair. They are stable, calm, and generally loyal. They are very heavy sleepers.

Regardless of your dosha proportions, you need to maintain their natural balance to achieve wellness. This balance can generally be achieved through a proper diet. Some Ayurvedic doctors say that each dosha is more predominant at a different time of day: Vata in the morning, Pitta in the afternoon, and Pitta at night. To allow your metabolism to flow with these natural energies, it is suggested to eat your heaviest meal during lunch, when fire (your most energetic dosha) has the most influence.

For more on how to balance your doshas, take these diagnostic tests to determine where your discrepancies are and what you can do to correct them.

Many Names, One Remedy

Silybum. Marium. Mary Thistle. Carduus marianus. No matter what you call it, Milk Thistle might be the next big thing on the Natural Wellness scene. This medicinal plant has been long considered a natural cure for various intestinal ailments, particularly those that involve the liver. Ancient Eurpeans swore by the stuff… and they didn’t even have it available in convenient capsule form!

Here’s how it works: The plant contains a bioflavonoid complex known as silymarin that has the alleged ability to block toxins from entering your liver. This includes alcohol and processed food. Milk Thistle may also remove harmful toxins that have already been stored away in your liver cells, and will then rebuild these damaged cells by speeding up the protein synthesis process.

The plant also has great heart benefits, as with any other powerful antioxidant.

 Milk Thistle has been suggested for people who are undergoing chemotherapy, have chronic hepatitis, experience senstivities to environmental pollutants, consume alcohol in moderate to large quanitites, or want to counter the negative effects of prescription medication. The medical disadvantages of Milk Thistle are few, except for those with plant allergies. Still, it is always suggested that you consult a doctor before taking ANY supplement, even if it is herbal.

ONE PRECAUTION: Not all Milk Thistle supplements are created equal! It is important to look for a product that is certified natural and in its purified form. This will ensure that the supplement has not been contaminated with outside toxins.

Try WholeHealth Milk Thistle, which uses 100% Vegetarian capsules with no artificial or animal ingredients.

Turning off in the Bedroom

For better or for worse, television has become a cultural staple…our go-to device for information, entertainment and cathartic release. While I don’t consider myself a huge TV-buff, I enjoy it for the company and an occasional dose of HGTV. In most situations, it dissolves into a source of background noise to break up the monotony of everyday routines. For many, including myself, this includes sleep.

It occurred to me just recently that television probably isn’t conducive to a goodnight’s sleep. It seems like an obvious assumption, but it becomes a serious problem when applied to Natural Wellness. By interrupting the REM cycles and cutting into snooze time, television could be a huge factor in the disturbance of one’s natural inner balance. Rest is, after all, one of the six essential elements required for the body to function properly.

I did a little web surfing to see if there was any conclusive research on this theory. Yahtzee. in 2006, Finnish scholars published a study in the Journal of Sleep Research that revealed a pretty significant correlation between television and sleep deprivation.

The study focused on child subjects and drew a link between television content and distrupted sleeping patterns: when kids were exposed to mature subjects, even on the nightly news, their stress will subconsciously increase and make it harder for them to get to sleep at night.

The University of Maryland Medical Center reports that adults are also affected by television viewing because the nature of the medium is so engaging, appealing to one’s emotional, visual, and auditory senses. Once the senses are stimulated, it’s like waiting for a boiling pot to cool…and even after you fall asleep, your subconscious is still affected by the residual sound and light.

Besides turning off the tube, there are a few things you can do to ensure some quality Z’s.

1. Respect the Bed- If you spend a lot of time in your bed doing things other than sleeping, you could weaken your mind’s natural connection between the location and the act. When you get into bed, your body should think “It’s time to go to sleep,” not “It’s time to do work,” etc.

2. Avoid the Pre-Bed No-Nos- Right before you hit the sack, there are a few things that you should stay away from: Alcohol, Caffeine, Spicy/Sugary foods, and Exercise. All of these will get your blood pumping, making it harder for your body to relax.

3. Practice Relaxation Techniques- Controlled breathing and light meditation before bed can help you shed stress and release body tension that would have otherwise kept you awake.

4. Have a Snack- I’m usually against eating before bed, but a snack that contains tryptophan will help you doze. There are a lot of contradictory reports about this amino acid, which is found in most protein-based foods, but it has been proven in some cases to promote sleepiness. A small helping of milk, yogurt, or banana will do the trick without filling you up.

Spring Healing

One of the Naturopathic principles addresses the Healing Power of Nature. This is true year-round, but I feel that Nature’s healing capabilities are strongest in Spring. We have just spent months cooped inside against the cold weather. We have little choice but to seek refuge in manmade shelters that are choked up with unfiltered germs and artificially-generated heat. The sunlight has been dull at best, but more often cast over by snow clouds. The winter tends to take its toll on us physically and emotionally, throwing off our natural balance. Our bodies suffer from the lack of exposure to nature and it’s healing powers.

But Spring marks a turn in the downward trend. Everything is reborn. The weather is warmer, the sun is brighter, the air (which we can now breath in abundance) is fresher. This Say goodbye to head colds and seasonal depression…is the time for physical and spritual healing.

This is also the time to make significant changes to your natural lifestyle. Now that the earth is in bloom, your diet and activities can change to correspond to the new season. Start taking outdoor walks. Plant an herb garden. Spring clean those areas in your life (both physical and mental) that have been collecting bad energy.

A new beginning could be exactly what you need…

Toxic Foods

There are certain foods that will always carry a stigma. You know you shouldn’t touch them, but their off-limit status makes them that much more desirable. Don’t deprive yourself only to have a binge breakdown later. Everything in moderation.

That said, there are a few products that should be approached with caution.

According to many Naturopathic doctors, there are three food groups that are classified as toxic. They make it hard for your body to flush out metabolic by-products and can lead to a build-up of toxic nutrients in your body.

1. Alcohol- No surprise here. We hate to love it. A couple glasses of wine or cold beers can seem like an innocent vice, but too much alcohol can cause more than just a morning lag. It will throw off your body’s natural balance and interfere with it’s ability to function effectively.

2. Sugar- The sugar discussion always comes back to the infamous carb argument, but it has more serious effects than weight gain. White processed sugar depletes body of nutrients such as magnesium and zinc, slows metabolism and the immune system, increases appetite, and interferes with the transportation of Vitamin C through the body. It also converts to saturated fat, which leads to heart disease. If you need to sweeten food, opt for natural sweeteners like honey or molasses. DON’T opt for artificial sugar subsititutes. This is a whole other issue…

3. Dairy- Some claim that this is a necessary food group, and there is some truth to that, but dairy products are not always kind on the body. Dairy usually takes a very processed form (ie. cheese singles, chocolate milk, sweetened yogurt). What dairy can offer you in terms of nutrients is often overcome by preservatives and other no-no ingredients. If you must get your dairy fix, try for organic products.