Delicious & Protective Recipes

On Juicing…

juicing

On Juicing

Overview

A common question I get asked daily is on the value of juicing.  I tell you, if you want to get a nice, constant and non-stimulant burst of energy, there is nothing like a nice squeezed fresh veggie juice. Try it and you will see what I am talking about.

The Downside of Juicing:

  1. It’s an acquired taste ( so is diet soda’s and lots of people drink diet soda – which is sooo nasty.) It’s worth getting used to.
  2. Can be a pain in the behind to clean the machine when made at home
  3. Can be expensive (anywhere between $7 to $9 of a 16-ounces juice)

The upside? Read on….

Why juice?

Juicing is a cornerstone treatment in many natural cancer therapies. Juicing provides cells with live enzymes and oxygen rich fresh food. It provides concentrated enzymes and nutrients that help detoxify the body and allow it to heal sufficiently to get rid of stored toxins.

  1. Rapid absorption. Juicing helps you absorb a large amount of nutrients and plant chemicals nearly instantaneously since the fiber is left behind in the pulp. Wait a minute, isn’t fiber important? Yes it is, however, the purpose of juicing is to get rapid aborptions of nutrients and therapeutic plant chemicals to flood your cells. You can ( should and will) get plenty of fiber from the consumption of whole fruits, vegetables and grains.
  2. Efficient consumption of vegetables. With one glass of vegetable juice you probably consume more vegetables than most people do in one week.
  3. It may help fight and prevent cancer. There seems to be hundreds of protective phytochemicals (plant chemicals) in all plants. Proanthocyanidins and caritnoids are just some of them. For example; broccoli contains indole -3 – carbinol that seems to have protective properties against prostate cancer. That is just one out of over one hundred protective chemical discovered and studied. Why wait for all phytochemicals to be discovered? Juice up and protect yourself.
  4. Gives you energy. Juicing is better than coffee or over the counter energy products for long-term sustained energy. Plus it helps you with the first 3 points of this list unlike energy products, which have detrimental effects.

Juicing is not all you need

Juicing has very no essential fat, no protein and no fiber. Unless you are doing a juice fast, you still need to eat wholesome meals. You can drink a fresh squeezed juice either before or after a meal.

Start slow

If what your juicing is too concentrated (like wheat grass , for example) it can be nauseating. You should feel good and experience more energy within a short-time.

Use Organic whenever possible. Farmer’s market produce is also good. Make sure to wash well. If organic and farmer’s market produce is not available use produce that are LEAST contaminated with pesticides.

If you cannot buy all your juicing vegetables and fruits organically – these are a must to buy organically: apples, celery, sweet bell peppers, peaches, strawberries, nectarines (imported), grapes, spinach, lettuce, cucumbers, blue blueberries, potatoes ( not for juicing either way) – In other words, AVOID for juicing unless they are organic or not from famer’s market.

NOTE: produce from farmer’s market is typically organically cultivated but they do not announce it because there’s a hefty price for the organic stamp from the USDA. They simply often do not want to pay the extra cost.

Juicing for starters

To enjoy juicing start with vegetables that are more pleasant tasting: Celery, cucumbers, carrots (not more that one or two sticks at time), apples ( not more than one apple) – all organic.

After you get used to juicing add: Red leaf lettuce, Green Leaf lettuce, Romaine lettuce, Endive, Escarole, Spinach, parsley, bok choy, cilantro.

Bitter vegetables to juice: Kale , Collard Greens , Dandelion Greens ,  Mustard Greens (probably the most bitter). Just two or three sticks should be enough

To make it appetizing: add lemon, lime half an apple and a small piece of fresh ginger (gives it a kick).

Do not store your juice for more than 24 hours. Instructions on storing fresh squeezed juices:

  • Put your juice in a glass jar with an airtight lid and fill it to the very top. Mason jars work just great. There should be a minimum amount of air in the jar as the oxygen will “oxidize” and damage the juice.
  • Immediately store it in the refrigerator and consume it through out the day. It is best to drink it as soon as possible or within 24 hours of juicing.

Making the juice vs. buying by the juice made

Either way is fine. Finding a reliable health food store that makes fresh, organic juices can be challenging in some places. If doing it yourself there are three main concerns: Buying a reliable juicer that is durable and juices well. 2. Finding one that is easy to clean. 3. One this is affordable. Good juicers run between $200 to $1000. I find the best ones to be around $300 or so.

If a juicer is a pain in the (beeeep) to clean – you’re likely not doing it.

I have two favorite juicers:  Omega J8005 Nutrition Center Single-Gear Commercial Masticating Juicer or the Breville 800JEXL Juice Fountain Elite 1000-Watt Juice Extractor ( like this one slightly more)

I like these juicer’s for a few reason’s:

  1. It makes juice at low temperature which helps retains enzymes and nutrients

  2. It’s relatively easy to clean

  3. It’s relatively inexpensive for the quality

 

 

Your Parents Were Right All Along: Why You Really Should Eat Your Broccoli

Boy-eating-broccoli

Your Parents Were Right All Along: Why You Really Should Eat Your Broccoli

The Takeaway First

In 2010 researchers discovered that sulforaphane, a chemical found in broccoli, reduces the risk of prostate cancer. The latest research adds that this broccoli-derived compound actively kills cancer stem cells. This and other research shows us that the powers of leafy, green vegetables extend further than we think.

The Details

According to a leafy greens review (Royston & Tollefsbol, 2015) published a few months ago in the journal Current Pharmacology Reports, broccoli and other cruciferous vegetables have incredible powers as preventive medicine. Diets high in these vegetables significantly decrease the risk of death from cancer and the risk of developing cancer at all.

This same article explains that eating broccoli is one easy way to create cancer-fighting chemicals in the body. Broccoli turns into glucosinolates, which turn into the sulforaphane. Sulforaphane attacks cancer stem cells and stunts them before they can even begin to metastasize.

On top of all this, eating leafy greens in the same family as broccoli has been found to reduce inflammation (Royston & Tollefsbol, 2015).

The authors of another recent article on sulforaphane (Labsch et al., 2014) recommend a high-sulforaphane diet for cancer-prevention and cancer-suppression.

Related to all this, a brand-new Korean study (Hwang & Lim, 2015) found that broccoli stems and leaves actually have a lot more sulforaphane than the florets (the tiny green buds that bloom from the stalk).

My Take On This

Remember when you were a kid, and the only thing left on your plate after dinner was a dark-green pile of stalky vegetables? If you still avoid these greens, now is the time to stop. Broccoli is one of those powerful, natural preventive medicines that I have come to love in my years of practice. I think of it alongside turmeric, pomegranate, and green tea as a major component to maintaining a cancer-unfriendly body.

And that is why I recommend eating broccoli and all cruciferous vegetables.

These are not exactly groundbreaking studies, but they do confirm the findings of a growing body of research that is uncovering the huge benefits of eating cruciferous vegetables—especially for men like you. In my last post on this topic, I mentioned a study where eating cruciferous vegetables decreased men’s risk of prostate cancer by 32% (Steinbrecher et al. 2009). Even after diagnosis, cruciferous vegetables knocked down another group of men’s risk of prostate cancer progression by 59% (Richman et al., 2011). These are not small numbers!

What You Should Do

OK, so chances are your parents did not know that broccoli had such an ability to decrease your risk of cancer, let alone prostate cancer, and I’m 99.9% sure they didn’t know that broccoli directly targets cancer stem cells by flooding your body with sulforaphane—but you have to admit: they were right.

I know you know what to do, but I’ll say it anyway: eat broccoli. Don’t just eat the thinner stalks and the florets; eat the big, chunky stems and the leaves, too. My juicer friends sometimes tell me they add kale and broccoli leaves to their morning smoothies. Make sure to steam them well, however. Raw broccoli contains chemicals called goitrogens which can cause thyroid problems down the road. Also, broccoli is tough to digest when raw. Skip the raw broccoli from the veggie platter at the next party. The carrots are fine to eat raw—and easy on the creamy dip! (I digress.) Personally, I prefer colorful fruits in my smoothies (pomegranate is powerful and delicious) mixed with leafy greens. I do not like broccoli in my smoothie, but you might. Supplements made out of broccoli extract also seem to help – I recommend them often. For your health and your gustatory pleasure (trust me, it’s a word): try one of my favorite recipes:

Creamy Cruciferous Soup by Marti Wolfson – Culinary Nutrition Educator
  • This luscious emerald soup is surprisingly rich sans the cream which many pureed soups contain. I especially love to make this soup transitioning from winter to spring. The liver reaps great benefit from the broccoli, cabbage and as well as aliums such as onions and garlic. You can swap your favorite greens like spinach, kale or dandelion greens or herbs like parsley, thyme, and rosemary.

    Serves 8

    Ingredients:

    • 1 T. olive oil
    • 1 medium onion, diced
    • 1 tsp. ginger, minced
    • 2 cloves garlic, minced
    • 4 celery stalks, chopped
    • 3 cups chopped broccoli, florets and stems
    • 1 head, fennel, chopped
    • 2 cups chopped savoy or napa cabbage
    • 6 cups water or stock
    • 1 tsp. sea salt
    • 1/8 tsp. ground black pepper

     

    Procedure:

    Heat the oil in a large pot on medium high heat. Add the onion and cook until the onions are translucent. Next, add the ginger, garlic, celery, broccoli, fennel, cabbage and a generous pinch of sea salt and continue to cook another 2 minutes. Add the water or stock, remaining sea salt and pepper.

    Bring to a boil, cover and reduce the heat, simmering for 20 minutes. Place the soup in a blender and blend until smooth and creamy. Taste for salt.

     

References

Hwang, J.-H., & Lim, S.-B. (2015). Antioxidant and Anticancer Activities of Broccoli By-Products from Different Cultivars and Maturity Stages at Harvest. Preventive Nutrition and Food Science, 20(1), 8–14. doi:10.3746/pnf.2015.20.1.8

Labsch, S., Liu, L. I., Bauer, N., Zhang, Y., Aleksandrowicz, E. W. A., Gladkich, J., . . . Herr, I. (2014). Sulforaphane and TRAIL induce a synergistic elimination of advanced prostate cancer stem-like cells. International Journal of Oncology, 44(5), 1470-1480. doi: 10.3892/ijo.2014.2335

Richman EL, Carroll PR, Chan JM.Vegetable and fruit intake after diagnosis and risk of prostate cancer progression. Int J Cancer. 2011 Aug 5.

Royston, K. J., & Tollefsbol, T. O. (2015). The Epigenetic Impact of Cruciferous Vegetables on Cancer Prevention. Curr Pharmacol Rep, 1(1), 46-51. doi: 10.1007/s40495-014-0003-9

Steinbrecher A, Nimptsch K, Husing A, Rohrmann S, Linseisen J. Dietary glucosinolate intake and risk of prostate cancer in the EPIC-Heidelberg cohort study. Int J Cancer 2009; 125: 2179–86.

Pomegranate: the Superfruit!

pomegranates

Pomegranate: the Superfruit!

The Takeaway First

Remember years ago when I was raving about pomegranates? I’m still raving, and it’s because scientists are finding out more and more about the power of pomegranate juice and extract to boost male health. The latest findings, which I list below, confirm that pomegranate extract induces cancer cell death, blocks free radicals, and counters inflammation. For these and other reasons, pomegranate is a genuine superfruitso put it on your shopping list!

The Details of Studies

The latest study (Lucci et al., 2015) on pomegranate and prostate cancer, published this past January in the journal Food Chemistry, found that pomegranate extract had a strong ability to block the growth of new cancer cells—also known as an antiproliferative property. This study also confirmed that pomegranate contained powerful antioxidants and healthy fats.

Another study (Ammar et al., 2015) published around the same time in the journal Prostate looked at how pomegranate extract affected prostate enlargement in rats. Compared to controls, the prostates of rats that received pomegranate extract shrunk by a whopping 30 percent. OK, we are talking about rats here, but still.

My Take on Pomegranates

It’s very interesting living in the 21st century because of the way traditional medicine and modern science are colliding. Pomegranates have been used in Indian Ayurveda traditional medicine for thousands of years, and now scientists are taking these traditions into the lab to examine their specific effects, and the specific mechanisms by which they do what they do.

The body is a complicated machine, so I don’t mean to claim that pomegranate juice or extract, by itself, is going to cure you of any disease without incorporating other key nutrients and lifestyle practices. Foods are just about as complicated as we are, and frankly, we only know a tiny bit about the numerous chemicals that give pomegranates their effect. However, the latest findings provide a pretty good reason to give pomegranates a place in our dietary lifestyle. Besides their antiproliferative and antioxidant properties, pomegranates can be an aid in weight management and can also help to manage diabetes. They contain good fiber and plenty of nutrients, too. Because of pomegranates’ high anti-oxidant content, scholars have suggested that it could aid in circulation and cardiovascular health (Zhang et al., 2011). Oh and yes, pomegranate can improve blood flow down below and possibly improve erectile function. (I’m waiting eagerly for more research on this!)

What You Should Do

There are plenty of ways to enjoy the benefits of pomegranates. My personal recommendation is to eat pomegranate seeds whole ( in a salad or something) or blend them together in a refreshing smoothie. After all, whole foods work synergistically; this means that you’ll get a lot more from eating the fruit as it appears on the tree than, say, from ingesting a few ingredients isolated in a lab. If it’s hard to get the whole fruit where you live, then by all means take a dietary supplement. I do. We can see from the latest research that even pomegranate “extract” has powerful effects.

Reference:

Ammar, A. E., Esmat, A., Hassona, M. D., Tadros, M. G., Abdel-Naim, A. B., & Guns, E. S. (2015). The effect of pomegranate fruit extract on testosterone-induced BPH in rats. Prostate, 75(7), 679-692. doi: 10.1002/pros.22951

Lucci, P., Pacetti, D., Loizzo, M. R., & Frega, N. G. (2015). Punica granatum cv. Dente di Cavallo seed ethanolic extract: antioxidant and antiproliferative activities. Food Chem, 167, 475-483. doi: 10.1016/j.foodchem.2014.06.123

Zhang, Q., Radisavljevic, Z. M., Siroky, M. B., & Azadzoi, K. M. (2011). Dietary antioxidants improve arteriogenic erectile dysfunction. International Journal of Andrology, 34(3), 225-235. doi: 10.1111/j.1365-2605.2010.01083.x

5 Tips to Stay Healthy during the 4th of July Holiday

5 tips to stay healthy during the 4th of July Holiday

july4

1.    Don’t grill any animal products. This includes chicken and fish. I know we associate 4th of July holiday weekend with grilling burgers and drinking beer  but let’s be real here, it’s not worth eating carcinogens. Grilling vegetables are permissible and not carcinogenic. Try grilling portabella mushrooms. They are meaty in texture and taste really, really good. HERE’s a good recipe.
2.    Go easy on the booze. It’s not worth it to over drink alcohol. The World Cancer Research Fund suggest’ alcohol is a pro-carcinogen. Ok, 1 or 2 beers, if you must, is fine. More beers than 2 and you are pushing it.
3.    Don’t forget to exercise. It should be part of the holiday weekend fun. If it’s not, do it anyway. It’s good for you and we sometimes have to do things we don’t like.
4.    Drink 8 to 10 glasses of water. It’s hot out there and you can easily dehydrate. You know if you are drinking enough water if your urine is clear. The darker yellow the urine the more dehydrated you are.
5.    Enjoy the company with those you love. And that’s what the holidays are all about.

 

Wishing all my friends who read this blog a very Happy 4th of July Weekend!

Crucifers: Why We Should Eat a lot of them – new study

 We Should Eat A lot of Cruciferous Vegetables

Crucifers

 

Doggy Bag Message First

Cruciferous vegetable deliver significant anti-inflammatory benefits in this latest study. The consumption of about 6 servings a week of these powerful plants show maximum protection against most cancer’s and heart disease.

Study Details

  • Over 1000 Chinese women were studied
  • Higher intake of cruciferous vegetables was connected with significantly lower of pro-inflammatory markers (for the curious minded, those markers include: tumor necrosis factor-α (TNF-α), interleukin-1β (IL-1β), and IL-6)
  • Less anti-inflammatory benefits were observed with consumption of all vegetables combined but not with non-cruciferous vegetables.

My Take On This

If there were a vegetable that deserves most praise for it’s health benefits it would be cruciferous vegetables. These family of vegetables includes: broccoli, cauliflower, Brussels sprouts, cabbage, bok choy, collard greens, horseradish, wasabi and kale.

There are two main phytochemicals found to have the most benefit; sulforaphane and indole-3-carbinol. These powerful plant chemicals seem to possess anti-carcinogenic, detoxification  and anti-inflammatory value.

Cruciferous and Prostate Cancer

For the past decade, there has been a plethora of research on the benefits of these vegetables and prostate cancer.

The stimulation of a specific detoxification group of enzymes (called phase II enzymes) could be partly responsible for the association of intake of broccoli and other cruciferous vegetables with decreased prostate cancer risk (Brooks et al. 2001)

In the one big study on men and prostate cancer, high consumption of cruciferous was associated with a 32% decreased risk of incident prostate cancer. (Steinbrecher et al. 2009)

In 1,560 men,  cruciferous vegetables consumption after diagnosis was strongly associated with reduced risk of prostate cancer progression among men initially diagnosed with non-metastatic prostate cancer. (Richman et al. 2011)

Cruciferous and Breast Cancer

4,886 Chinese breast cancer survivors who were diagnosed with stage 1 to stage 4 breast cancer from 2002 to 2006. Breast cancer survivors who eat more cruciferous vegetables may have improved survival. Women who consumed the highest intake of vegetables per day had a 62 percent reduced risk of breast cancer mortality, and 35 percent reduced risk of breast cancer recurrence, compared to women with the low intake. Study LINK HERE.

The benefits of broccoli and its “cousins” are not only in cancer. One group of researchers saw a 31% lower cardiovascular mortality in individuals with the highest intake of cruciferous vegetables. (Zhang et al. 2011)

So, there you have it. The more cruciferous you consume, the longer you live. Here are some tips though:
Make sure the vegetable is not brown or overly cooked – that would reduce the amounts of protective phytochemicals. Also, steam them just a little and avoid eating them raw since raw vegetables may be indigestible in many who eat them.

 

Crucifer Soup Recipe

Here’s a scrumptious and protective crucifer soup recipe from our Natural gourmet chef Marti Wolfson.

Creamy Emerald Soup

Created by Marti Wolfson, CHC

Serves 4-5

Ingredients:
1 T. olive oil
1 medium onion, diced
1 tsp. ginger, minced
2 cloves garlic, minced
2 large celery stalks, chopped
1 bunch kale, stems removed and discarded
3 cups water or homemade vegetable stock
1 tsp salt
1/8 tsp. ground black pepper
Squeeze of lemon

Directions:
Heat the oil in a medium pot on medium high heat. Add the onion and cook until the onions soften and become translucent. Add the garlic, ginger, celery, broccoli, kale and ½ tsp. sea salt and sauté for 3 minutes. Add the water or stock and remaining salt and pepper. Bring to a boil, cover and reduce the heat, simmering for 20 minutes.   Place the soup in a blender and blend until smooth and creamy. If a thinner consistency is desired add water ¼ cup at a time. Taste for salt and finish with a squeeze of lemon.

 

References:

Jiang Y, Wu SH, Shu XO, Xiang YB, Ji BT, Milne GL, Cai Q, Zhang X, Gao YT, Zheng W, Yang G. Cruciferous Vegetable Intake Is Inversely Correlated with Circulating Levels of Proinflammatory Markers in Women. J Acad Nutr Diet. 2014 May;114(5):700-708.e2.

Brooks JD, Paton VG, Vidanes G (2001) Potent induction of phase II enzymes in human prostate cells by sulforaphane. CEBP 10:949–954

Steinbrecher A, Nimptsch K, Husing A, Rohrmann S, Linseisen J. Dietary glucosinolate intake and risk of prostate cancer in the EPIC-Heidelberg cohort study. Int J Cancer 2009; 125: 2179–86.

Richman EL, Carroll PR, Chan JM.Vegetable and fruit intake after diagnosis and risk of prostate cancer progression. Int J Cancer. 2011 Aug 5.

X. Zhang, X.O. Shu, Y.B. Xiang et al. Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality Am J Clin Nutr, 94 (1) (2011), pp. 240–246

Delicious & Protective: Smoothies

Smoothies

Building blocks to a nourishing smoothie….

By Marti Wolfson

Dr. Geo and I love to make healthy smoothies in the morning because it’s a quick way to get essential nutrients in a glass, sustain your energy, and maintain a healthy body.

Instead of giving you a recipe this week I thought I’d give you the building blocks to what makes a great tasting and nutrient dense smoothie. All you have to do is mix and match from the essential categories and you’ll understand how to put together a well balanced breakfast or mid day snack. Enjoy!

Best to use organic fruits and vegetables. Plus, the Vitamix brand is the best smoothie blender in the market in my opinion (Dr. Geo).

Essential Ingredients

Protein:
1 cup Organic Yogurt (if tolerable)
1 serving protein powder (hemp, pea, or rice protein)
1 cup Organic Kefir (non dairy is available in some stores)

Liquid:
1- 1.5 cup water, coconut water, or non dairy organic milk like almond, coconut, rice, or hemp

Fruit:
1/2-1 banana
1 cup mix of berries (blueberries, strawberries, blackberries, raspberries)
or other fruit in season

Greens:
1 cup spinach, kale or swiss chard

Other add-ins:
1 T. ground flaxseeds
1 T. hemp seeds
1/2 T. organic cacao powder or nibs

Mix and match. Enjoy!

My Sleep Deprivation Experience & Why Sleep is Important

Sleep1

 

My sleep deprivation experience and why sleep is important

3 weeks ago in the midst of a major heat wave here in New York City, after a “normal” day at the clinic, I  attempted to walk my way to urgent care. Except, I did not make it.

I was only two block away when I decided to call the ambulance to take me to the Emergency Room.

What happened?  I’m suppose to be Dr. Health.

I was feeling run down 3 days prior and developed a low grade fever. That was not alarming as I was glad a fever developed. An occasional fever is a good thing as it can stimulate the immune system,  force us to slow down , drink more fluids and get more rest.

I developed a sharp pain on my left side of my chest with shortness of breath on any exertion. The faster I walked the less I could breath.  At this point, the thoughts that went through my head were” Left chest pain, Shortness of breath and fever – ER.”

All is good and back to normal now. I was diagnosed with a small infection in my lung that was treated with antibiotics.

This is the first time I have taken any medication, prescription or over-the-counter, in 14 years. Sure I felt like a loser. This all happened on a Thursday, rescheduled my Friday patients and rested Friday and Saturday. Sunday, I was out on the court playing basketball.

Thinking back, 4 hours of sleep a night for about 7 days in a row was probably the culprit. I typically need 6 to 7 hours of sleep a night.

“I love sleep. My life has the tendency to fall apart when I’m awake, you know?”

                                – Ernest Hemingway

The Importance of Sleep

I find it ridiculous when people brag about how little sleep they need; ” Oh I only need 3 or 4 hours a night and I am good.” There’s nothing good about that. That is a recipe for disaster.

This recent article in the New York TImes  points out that sleep deprivation leads to eating more and gaining weight.

Sleep is essential for a healthy immune system. More people get sick when they are sleep deprived – proven from my personal experience.  Chronic sleep deprivation leads to chronic disease.

In Prostate Cancer , Sleep and deprivation and shift work significantly increases the risk of the disease. (Sigurdardottir et al. 2012)

With pelvic pain, Painful Bladder Syndrome / Interstitial Cystitis and Erectile dysfunction and cardiovascular health sleep deprivation and sleep apnea worsens the symptoms.

Sleep2

Doggy Bag message and What to do

1.    If you are a good sleeper, don’ t take it for granted. There are many people who are not
2.    We all can tolerate a few days of little sleep. There are times when we have to work a little longer or tend to babies. Chronic sleep deprivation though, is a problem.
3.    Go to a sleep clinic if you have sleep problems. They will evaluate you and provide the proper therapy if needed.
4.    If the problem is a racing mind (rumination), write your thoughts down on paper. Or better yet, type them on your smartphone – that’ s how we do it in the 21st century 🙂 Most of the times you don’t want to forget your “to do list” for the next day.
5.    Practice transition time. Transition time is a method where you ease your way from morning time (yang) to nighttime (yin). Shut down the computer. Take a warm bath. Drink chamomile tea. Spray some lavender oil around your bed. Read a relaxing book.
6.    Try acupuncture. Although sleep problems is not my specialty per se, I have helped many people improve their sleep patterns with acupuncture.
7.    Try melatonin, especially when traveling to a different time zone or if you work night-shift hours. Melatonin can balance out circadian rhythms.
8.    Avoid caffeine, nicotine and alcohol 5 hours of bedtime.  These may interfere with your ability to get deep sleep.
9.    Exercise in the morning helps with sleep at night – especially if done outdoors. Avoid strenuous exercise 5 hours before bedtime
10.    Make your last meal the lightest  and have it 2 to 3 hours before bedtime. Big meals at night interfere with quality sleep.

If you diligently follow these tips – you will once again train your body to sleep like a baby.

I hope this helps. Let us know how you do.

 

Reference:

Lara G. Sigurdardottir, Unnur A. Valdimarsdottir, Katja Fall, Jennifer R. Rider, Steven W. Lockley, Eva S. Schernhammer, Lorelei A. Mucci;Circadian Disruption, Sleep Loss and Prostate Cancer Risk: A Systematic Review of Epidemiological Studies; Cancer Epidemiol Biomarkers Prev. 2012 July; 21(7): 1002–1011.

Delicious & Protective Recipe of the Week: Kale Salad

 

KaleSalad

Created by Marti Wolfson
www.martiwolfson.com

Kale Salad

Kale has been the comeback kids of the vegetable kingdom over the last few years. No longer garnish on catering platters, this king of the cruciferous family is loaded with cancer fighting properties as well as high in calcium, Vitamin A, C and K. Kale is a wonderful vegetable to bring into your weekly  repertoire since it goes well in salads, soups, sautees, and green smoothies. Kale salad is easy to make and lasts in the fridge up to 5 days.

Serves 4-6
Ingredients

  • 1 bunch Tuscan kale, de-stem the leaves and chop into bite-sized pieces
  • 1-2 garlic cloves, minced
  • juice of 1 lemon
  • Pinch of red pepper
  • 1 oz. grated Parmesan or Drunken Goat cheese (optional)
  • 3-4 T. olive oil
  • Sea salt to taste
  • black pepper to taste
  • ½ cup grape or cherry tomatoes, halved
  • 1/3 cup toasted pine nuts or sunflower seeds.

Procedure

Wash the kale and drain.  In separate bowl combine the garlic, lemon, pepper, olive oil salt and pepper, and whisk.  Pour the dressing onto the greens and massage for about 5 minutes. Gently mix in the cheese and tomatoes. Refrigerate a few hours to marinate the greens. When ready to eat garnish with nuts or seeds.

Bon Appétit !

Don’t be foolish. Do healthy things during your vacation.

 

Vacation

Don’t be foolish. Do healthy things during your vacation.

I had a patient yesterday in the clinic who needs to lose a good 30 pounds.

We discussed the protocol I put together for him to reach his health goals – not only weight loss but to create an anti-cancer micro-enviornment in his body.

He candidly said to me he would start when he gets back from vacation in two weeks. I cringed. To give him time to think of what he said, I silently paused for about 5 seconds –  he then smirked knowing that what he said was pretty ridiculous.

That type of mentality is a recipe for failure – right off the back.

The “I’ll start on Monday approach” or even better, the ” I’ll start on January 1st” approach is the quickest way for you to tell yourself that you are not sticking to something.

That’s why I don’t promote “diets” or any type of unsustainable “health” program.

Fitness and health is a state-of mind first. You are not there mentally –  you’ll not be there physically.

For many people around the world, the last two weeks and the upcoming 4 weeks is a big family vacation time. Don’t blow it.

It’s easier to stay on a health program when you are on vacation then when you are on your daily grind.

Eat well, exercise everyday (doesn’t have to me more than 30 minutes a day), take your supplements and…. yes…. have a couple of drinks.

Wellness, fitness, optimal health is a habit. It’s never too late or too early to start a healthy habit. The more you do it, the more it becomes a way of life for you – and that’s what it’s all about.

Enjoy the rest of the summer!

Delicous & Protective Recipe of the Week – Quinoa Burger

QuionaBurger (1)

 

Quinoa Vegetable Burger

By Marti Wolfson
The standard American diet tends to include more than enough meat. Here’s a meatless yet satisfying burger that is packed with flavor and nutrition. Quinoa is protein-rich and when combined with beans like chickpeas makes it a more complete protein. Cancer-fighting ingredients like garlic, kale, mushrooms and scallions give this burger an all-star nutrient line-up. If you are dairy free feel remove the feta altogether or try adding a heaping tablespoon of yellow miso paste.
serves 8

Ingredients

•    1 head garlic
•    6 T. olive oil
•    1/4 cup farro*
•    1/2 cup water
•    2.5 cups cooked red or white quinoa
•    1 cup kale, leaves removed and chopped
•    1/4 cup dried porcini mushrooms, soaked in hot water for 20 minutes
•    1 15oz. can chickpeas
•    2 T. chopped olives
•    2 T. minced scallions
•    1/4 cup feta
•    salt and pepper to taste

Procedure

•    Preheat an oven to 400 degrees.
•    Cut the very tip of the garlic to expose the flesh and drizzle 1/2 tsp. olive oil on top.
•    Wrap in foil and place in the center of the oven for about an hour. When the garlic is done remove from the oven,  open the foil and let cool.
•    While the garlic is roasting, add the farro, water and pinch of salt to a small pot.
•    Bring to a boil, then reduce the heat to simmer, cover the pot and cook for about 20  minutes or until all of the liquid is absorbed.
•    Remove from the heat and cool.  In a medium pan, add 1 T. olive oil on medium high heat.
•    Add the kale and a pinch of salt and cook until tender. Remove from the heat and cool.
•    Once the garlic is cool to touch, squeeze the cloves out of the skins into a food processor.
•    Add the farro, chickpeas, 2 T. olive oil and a pinch of salt and pepper. Combine until well blended (consistency of thick hummus).
•    Remove the mushrooms from the soaking liquid and give them a rough chop.
•    In a medium mixing bowl combine the quinoa, kale, mushrooms, olives, scallions, feta and a pinch of salt.
•    Then add the chickpea mixture and combine throughly. Mixture should stick together. Shape into 8 burgers.
•    Heat the remaining 2 T. olive oil in a large non-stick skillet on medium high heat. Cook 4 burgers at a time, about 3-4 minutes on each side. Serve plain or with a thin slice of greek cheese melted on top. Enjoy.
•    * soak farro for 20 minutes