Health & Wellness Blog

Hi Detox Crew,

If you missed Monday night’s meeting, here’s a recap of what we discussed.

What people are feeling most proud of, after week 1:

- Not caving into cravings (wine, coffee, sweets)

- Cooking more

- Impacting family food choices

The BIG question of the night . . . 

Q): I’m feeling constipated is that normal?

A): Yes. That is normal on the detox, however it’s a sign that you may need to change your regimen a bit. Below are some suggestions to alleviate constipation

- DRINK water, DRINK water, DRINK water

- Find movement in your day, do some type of exercise (walk, run, yoga etc)

- Eat a few prunes or add prune juice to your shakes

- Try Smooth Move tea

- Take 2oz of aloe juice 1-2 times a day, alone or in a shake

Resources:

- Food: Amande cultured almond milk yogurt (Common Market or Wegman’s), Seeds of Change pre made quinoa & brown rice (Costco), Applegate Farm chicken apple sausage (Common Market).

- Cookbooks: The Moosewood Restaurant Low Fat Favorites, Heaven’s Banquet by Miriam Kasin Hospodar, Clean Eating by Terry Walters.

- Websites: www.vegetariantimes.com

- Magazines: Living Without

Thanks.
Sam

Hi All,

There have been a couple of common questions over the past few days so I wanted to answer to the entire group.

1) I could not make the meeting last night. Will there be some follow up information?

Sam is going to post an outline of the meeting onto the blog site so you can see what you missed. Most of the meeting was interactive, but any recipes that were given out will be posted to the blog as well, so don’t forget to check it!

2) I have been struggling with constipation on the detox. Anything I can do?

This is actually a common issue on this program. The body is going through many changes and while there is a lot of fiber in the diet, we have removed caffeine and alcohol which both tend to increase bowel activity. Your bodies have become used to relying on the stimulation from these substances so it takes awhile to re-establish a healthy bowel pattern without them. The best solutions are to add a probiotic into the program, increase your advaclear (2 per shake), and have an occasional cup of caffeinated green tea or a 1/2 cup of organic coffee to stimulate peristaltic function in the intestines.

Hope this helps!
Ryan

Thank you all for coming out last night for our second group detox meeting. And thank you Sam for all of the great information and experience that you shared with us!

See pic to the right of my dinner (and Lisa’s dinner too!) from last night. This is a white bean chili made with onions, leeks, celery, poblano peppers, jalapeno peppers, garlic, vegetable broth, white beans, cumin, oregano, basil, rosemary, salt, pepper, lemon, and lime. I topped it with green onions and cilantro and served it over brown rice. Yum!

I hope you are doing well Lisa, make sure that you let us know how you are feeling today!

Here is the recipe for no bake brownies, just in case you were desperate for a chocolate fix…this is very, very rich so be sure to only have a small piece! The ingredients are also a little pricey, so I like to save this for a special treat.

No Bake Brownies

3/4 cup coconut (warmed to liquid consistency)
1/4 cup raw honey
1 tsp vanilla
1 cup raw cacao
2 cups almond meal
pinch of sea salt

Gently mix wet ingredients (coconut oil, honey, vanilla) in mixer (takes a little while for raw honey and oil to combine). Slowly add dry ingredients (raw cacao, almond meal, salt) until mixed together. Pat thick mixture into glass dish and put in the freezer for about 1-2 hours. Once out of the freezer, you can store it in the refrigerator. Garnish with your favorite topping like shredded coconut, strawberries, blueberries, or just eat plain!

Enjoy!
Rachael

Week 2, here we go!

Sweet Potato Hash is one of my favorite recipes and I can eat it for breakfast, lunch, or dinner. It takes a bit of chopping but is worth the effort in the end. Check out the recipe below. I paired it with greens & mushrooms for a satisfying, vegan friendly meal.

Sweet Potato Hash

Ingredients
2 1/2 Cups Sweet Potatoes ,peeled and diced
1 1/2 Cups Red Peppers, diced (if you like green pepper, use half green peppers and half red peppers)
1/2 Cup Red Onions, diced
2 tsp garlic, minced
1 tsp jalapeno, minced
3 T Oil (use your favorite detox friendly oil – I like coconut oil)

Salt and Pepper to taste

Blanch diced sweet potatoes in boiling water for 2-3minutes (this helps to tenderize before they are cooked in the hash). Drain and set aside.

In a large skillet, heat oil and add red peppers, red onion, garlic, jalapeno, and a little salt. Cook over medium heat for 10 minutes until vegetables are soft. Then turn up heat to medium-high and add sweet potatoes. Cook hash for another 10 minutes. Add salt and pepper to taste.

Enjoy! Rachael

Detoxers,

Sunday starts 3 shakes. Get after it! Now, you are in the thick of it. How do you feel? Have you noticed any changes? What questions do you have? Are you coping better than expected?

As you enter week two, stay focused and renew your commitment this week. Prepare, plan  and set yourself up for success. This week involves more shakes and the removal of animal protein. Be sure to fill yourself with good sources of vegan protein, such as beans, nuts, and quinoa. Also include healthy fats from olive oil, nut butters, and avocado. If you crave the “steaky” sensation of meat, grill up some portobello mushrooms or roast hearty veggies like squash, eggplant and potatoes.

Below you will find another detox friendly recipe. Enjoy! Looking forward to seeing you all on Monday, for our week 2 meeting at 6:30pm. Meet at HHA, not Sol Yoga.

Sam

Quinoa and Mushroom Skillet

Serves 6

• 2 Tbs. olive oil
• 1 medium-sized red onion, quartered and thinly sliced
• 1 cup quinoa, rinsed
• 2 cups vegetable or mushroom stock
• 10 to 12 oz. cremini or baby bella mushrooms, sliced

Directions

1. Heat oil in large skillet over medium heat. Add onion, and cook, stirring   often, until golden, about 5 minutes.
2. Stir in quinoa, and cook, stirring   often, 1 to 2 minutes, or until lightly toasted. Pour in stock.
3. Stir in mushrooms, cover and cook  15 minutes, or until stock is absorbed. Season with salt and pepper; serve hot.

OK team,

You are into the two shake phase and approaching the weekend. Use your time wisely this weekend and continue to prepare food in advance for optimal success. Revisit the grocery store and replenish staple items like fruits, grains and fresh greens.

If you have a Costco membership, swing by the mega-chain and look for some of the following items:

- Organic olive oil

- Organic quinoa

- Naked juices

- Organic lunch size hummus packs

- Organic baby kale

- Seeds of Change quinoa & brown rice blend (pre-made)

- Frozen fruit (various)

- Organic agave

Feeling adventurous? Try one of my absolute favorite rice dishes. Great for week 2.

Coconut Cashew Rice

Prep Time: 10-15 min, Cook Time: 15-20 min

Servings: 6

Ingredients (use organic ingredients where available):

1 tablespoon olive oil

1 large onion, minced

2 cloves garlic, minced

4 scallions, trimmed and minced

1 tablespoon grated fresh ginger

1/2 teaspoon ground turmeric

1/2 teaspoon ground cinnamon

1/4 teaspoon ground cloves

1/4 teaspoon hot pepper flakes

1/4 cup unsweetened coconut milk

1 tablespoon agave

5 cups cold cooked long-grain rice

1/2 cup shredded unsweetened coconut

salt, to taste

freshly ground black pepper, to taste

1/4 cup chopped cashews, for garnish

Directions:

Heat the oil in a large skillet or wok over medium heat until hot. Add the onion and garlic and cook until the onion is softened, about 5 minutes. Add the scallions, ginger, turmeric, cinnamon, cloves, red pepper flakes, coconut milk, and sugar and stir-fry over medium-high heat for 2 minutes, or until fragrant. Add the rice, stir to combine well, and heat until the rice is hot. Stir in the shredded coconut. Season to taste with salt and pepper. Transfer to a serving dish, sprinkle with cashews, and serve.

Later.

Sam

Honey Mustard Cod, Spinach with Pine nuts and raisins, quinoa

Folks,

As you ween yourself off of coffee, and overcome your caffeine addiction, know that what seems impossible, IS possible. You can do it!

Coffee may seem tasty and satisfying (and it is), but caffeine does have some drawbacks. Read the passage below about some of the quirks and negative affects of caffeine. Some thought provoking information.

Have any of you experienced any of these symptoms or side effects?

Sam

1. Cardiovascular Problems

Caffeine increases heart rate, elevates blood pressure and can contribute to the development of heart disease. Drinking both decaf and regular coffee may increase cholesterol and homocysteine, the biochemical that science has linked to increased risk for heart attack. Caffeine is also linked to coronary vasospasms. Coronary vasospasms cause 20% of all fatal heart attacks that kill otherwise perfectly healthy people.

2. Stress

Caffeine stimulates the excretion of stress hormones, which can produce increased levels of anxiety, irritability, muscular tension and pain, indigestion, insomnia and decreased immunity. Increased levels of stress can keep you from making healthy responses to normal daily stress.

3. Emotional Disturbances

Anxiety and irritability are hallmark mood disturbances associated with caffeine consumption, but equally important are depression and attention disorders. Depression may occur as part of the letdown after the stimulant effects of caffeine wear off. It may also appear during the recovery period after quitting caffeine while the brain’s chemistry is readjusted. Rather than increasing mental activity, caffeine actually decreases blood flow to the brain by as much as 30% and negatively affects memory and mental performance.

4. Blood Sugar Swings

Diabetics and hypoglycemics should avoid caffeine. Caffeine stimulates a temporary surge in blood sugar followed by an overproduction of insulin, which causes a blood sugar crash within hours. This rollercoaster causes weight gain since insulin’s message to the body is to store excess sugar as fat.

5. Gastrointestinal Problems

Many people experience a burning sensation in their stomach after drinking coffee because coffee increases the secretion of hydrochloric acid, which leads to an increased risk for ulcers. Coffee, including decaf, reduces pressure on the valve between the esophagus and the stomach so that the highly acidic contents of the stomach pass up to the esophagus, which can lead to heartburn and gastro-esophageal reflux disease.

6. Nutritional Deficiencies

Caffeine inhibits the absorption of some nutrients in addition to causing the urinary excretion of calcium, magnesium, potassium, iron, trace minerals and all essential elements necessary for good health.

7. Male Health Problems

Milton Krisiloff, MD, has found that in the majority of cases, men can significantly reduce their risk for urinary and prostate problems by making dietary changes, which include eliminating coffee and caffeine.

8. Female Health Problems

Fibrocystic breast disease, PMS, osteoporosis, infertility problems, miscarriage, low birth weight and menopausal problems such as hot flashes are all exacerbated by caffeine consumption. Women on birth control pills are particularly at risk since they tend to have a decreased ability to detoxify caffeine.

9. Aging

Many people find that in their 40s, they can no longer tolerate the same level of caffeine consumption they could in their 20s and 30s. Production of DHEA, melatonin and other vital hormones decline with age, but caffeine speeds up that process. Caffeine dehydrates the body and contributes to aging of the skin and kidneys. It has been shown to inhibit DNA repair and slow the ability of the liver to detoxify foreign toxins.

10. Adrenal Exhaustion

Caffeine consumption leads to eventual adrenal exhaustion, which can leave you vulnerable to a variety of health disorders related to inflammation and fatigue.

Adapted from Caffeine Blues: Wake Up to the Hidden Dangers of America’s #1 Drug by Stephen Cherniske.