Spiced Coconut Dal

Sometimes there are those weekends that are just purely AMAZING.  When every moment and every second engulfs your entire being in a beautiful way. The weekends that are long enough to let you relax, take a deep slow breath, and be thankful for how good life is. When everything falls into place, perfectly and naturally, better than you could have even imagined.

That was my weekend. Three days of pure fun, filled with love and happiness. The skies were blue, the sun kissed my face, and the smell of fir trees cleared my busy mind. If only….. every weekend, was three days long.

Now I am back home, back in my routine, and daydreaming of the days passed, still smelling the lingering hint of campfire smoke on my jacket. I also created another delicious recipe to share with you—a spiced coconut dal made with red lentils. I have been making it every weekend to have around during the week. It’s so good that neither I nor my husband can seem to get enough, and its already the fourth time I have made it. The reason I love it, besides the fabulous flavor of course, is that is comes together super quick. It is beyond easy and incredibly nutritious. For all of you wanting to add more plant based protein and fiber to your diet, this recipe is for you! Make it and watch it disappear!

Besides that it tastes great, and is super easy to make, this dal is also incredibly healthy! Lentils are legume ROCKSTARS. Firstly, they do not require soaking or long cook times like other beans. Therefore, they are a great option for the quick weeknight meals. Secondly, they are rich in plant protein, fiber, and vitamins and minerals, specifically iron and B vitamins.

So lets address the protein first. One cup of cooked lentils provides about 18g of plant-based protein, or about a third of daily protein needs based upon a 2000kcal diet. That is quite a bit! Secondly, this same cup of lentils provides about 16g of fiber, both soluble and insoluble. Did you know that the Institute of Medicine recommends 25-38g of fiber per day for women and men respectively? And did you know that most Americans do not even come close to getting that amount per day??  The benefits of having both the rich amount of protein and fiber together in one food is that feelings of satiety increase without adding a lot of calories to your meal. In addition, they help repair your muscles and keep you regular! Thirdly, lentils are rich in B vitamins, which help increase your metabolism and give you energy. So not only do they help you feel full longer, they also help you burn your fuel more efficiently! These little wonders are also rich in plant-based iron, which is absolutely necessary to keep your red blood cells fit and your energy up. Just make sure to eat them with something rich in vitamin C (like a tomato) to increase the absorption.

Now you know a little bit about why these little legumes are so great. In addition, more often than not lentils are also cooked with spices and herbs that offer additional healthy benefits. In this recipe I cook the lentils with a whole bunch of different culinary spices all of which offer potent antioxidant support. So yay to spices and yay to lentils! And most definitely yay to tasting DELICIOUS!

Spiced Coconut Dal
Makes about 5 cups

INGREDIENTS

1 tablespoon ghee or coconut oil

1 teaspoon cumin seeds

1 teaspoon mustard seeds

½ teaspoon fenugreek seeds 

½ medium yellow onion

¼ teaspoon cayenne

¼ teaspoon chipotle powder 

1 teaspoon ground coriander

1 teaspoon ground cumin

½ teaspoon turmeric

1 teaspoon sea salt

Fresh ground pepper

1 ½ cups split red lentils

1 roma tomato, diced

3 cups water

½ can full fat coconut milk

4 bay leaves

DIRECTIONS

In a medium sauce pan heat ghee (or coconut oil) over medium heat. Add the cumin, mustard, and fenugreek seeds, and sauté until they start popping. Then add the onion and continue to sauté until glassy.

Once the onion is glassy add the cayenne, chipotle powder, ground coriander, ground cumin, and ground turmeric, as well as sea salt and fresh ground pepper. Stir to mix well. Then add the lentils, tomato, and the fresh water. Bring the mixture to a boil.

Once the lentils are bubbling, reduce heat to a simmer and continue to cook lentils for about 10 minutes. Then add the coconut milk and 4 bay leaves and continue to simmer until lentils are tender, about another 10 minutes.

Store lentils in a glass container and refrigerate. They will thicken as they cool. Serve as a side or as an entree.

Note: I like to sauté diced yellow onion and tempeh until browned. Then I throw in 2 handfuls of baby spinach and heat until wilted. Season with salt and pepper and then top lentils with the sautéed mixture. Garnish with fermented sauerkraut for extra probiotic benefits. OR top lentils with sautéed onion and spinach and top with a fried pasture-raised egg. Both are super yummy!!

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Reference:

1. Bouchenak M, Lamri-Senhadji L. Nutritional Quality of Legumes and Their Role in Cardiometabolic Risk Prevention: A Review. Journal of Medicinal Food. 2013;16(3):185-198

2. World’s Healthiest Foods. Lentils. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52. Accessed February 18, 2015.

3. Gamonski W. Lentils: The Elite Legume. Life Extension. 2013. 85-88.

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Rejuvenate Your Lifestyle!

The REfreshME! Challenge is almost over-5 weeks down, 1 more to go! CONGRATULATIONS on making it to the last and final challenge-you rock! Now that you have been eating a balanced, nutrient rich, anti-inflammatory diet, its time to focus our attention from the gut to your brain. Since the two are very much connected, it is important to address your mental wellbeing. You can eat a wholesome, nutrient rich diet, yet that is not the only thing to address when aiming to lead a healthy life. This week we are going to tackle your sleep, your stress, and your activity level to REJUVENATE YOUR LIFESTYLE! Moving forward I hope you can keep some of the tools your learned in your back pocket to keep you on top of your health. Share your wonderful meal creations/recipes/inspirations with me on Instagram @poppiesandpapayas or on Twitter @PPapayas. 

Let's Get Moving!

Humans are meant to move; bend, twist, jump, skip, run, walk, stretch, dance, swim, climb, and lift! We were not meant to sit all day long. However, in today’s day and age, we are sitting too much. We sit in our cars, we sit at work, we sit at home watching TV. This is not news to anyone. We sit more than we stand, walk, or move otherwise during the day, and this is killing us! A recent article published in the American Journal of Preventive Medicine found that older women who sat for long periods of time increased their chance for untimely death, especially those that sat 11 hours or more. Even more interestingly, the study found that even women who exercised regularly, if they spent most of their daily hours doing sedentary activities, they also had an increased risk. Hmmmm….Therefore, even if you meet exercise recommendations of 30 minutes per day, 5 days a week, and sit the remainder of the day, the benefits of your exercise may not outweigh the risk of sitting all day long!

Exercise, or what I like to call it, enjoyable movement, is vital to your health and wellbeing. Below is a list of some of the main benefits of movement:

• Helps protect from developing heart disease, by increasing your good HDL cholesterol.
• Helps prevent and manage type 2 diabetes, but reducing blood sugar levels.
• Helps strengthen bones, and reduce the risk of osteoporosis.
• Relieves stress, anxiety, and depression through the release of endorphins.
• Helps improve sleep.
•  Promotes healthy weight.
• Promotes detoxification through sweating.
• Improves lung and muscle fitness.
• Improves overall cognition.

I know it can be hard to get outside and move, especially when it is cold and wet outside. However, making exercise a goal, and setting up an action plan to overcome your own barriers, is the first step to increasing movement into your day. This doesn't mean you have to go to the gym every day, or run 10 miles. Do something you enjoy! 

Some great tips to increase your movement throughout the day (without changing into fitness clothes) include the following:

• Buy a pedometer to track your daily steps! It's a great motivator.
• Stand up and walk or stretch every hour at the office.
• When you call family or friends go on a walk instead of sitting at home.
• Listen to music to encourage movement.
• Find a buddy to walk with during your lunch break.
• Split your lunch break in half: move the first half, and eat the second half.
• Consider getting a standing work station.
• Make yourself brain activity sticks to do every 30-60 minutes at work.
• Get off the bus a stop or two early to increase your walk home.
• Take the stairs instead of the elevator.
• Walk to the park to eat your lunch on a nice sunny day.
• Instead of driving to the grocery store or restaurant, walk/ride your bike/take the bus.

Time to go to BED!

Skimping on sleep doesn't do you or your health any good. We need sleep to give our bodies time to rest, digest, and repair. More and more research has been showing that loosing snooze time can increase inflammation, increase appetite, and decrease cognitive function. Most research studies indicate that 6 hours or less is a risk factor to health problems including obesity, diabetes, and cardiovascular disease. Experts generally recommend 7-9 hours of sleep per day, and noted that even skimping on 20 minutes of sleep, resulted in impaired performance and memory. However, on the opposite spectrum, sleeping too much is also a contributing risk factor.

So how can you change up your evening routine to support quality sleep?

1. Avoid eating 2-3 hours before bedtime.

Eating right before bedtime takes the focus away from resting and repairing to digesting your meal. It may even cause heart burn or discomfort. Eating a lighter dinner 3-4 hours prior to bedtime will enhance overall sleep. If your still hungry prior to bedtime, eat a small balance snack like 1/2 an apple and a few almonds.

2. Turn off the TV or computer 1 hour before bedtime to prepare the body for sleep.

Watching movies prior to bed, or working late hours on the computer stimulates the brain, and impairs the natural production of melatonin, the body’s sleep hormone. Therefore, switching to reading, taking a bath, or stretching, can be a great way to prepare the body for sleep.  This is guided meditation can be a great tool to help ease you into sleep.

3. Go to bed at 10pm and rise at 6am to follow the natural circadian rhythm.

The natural circadian rhythm starts with a gradual rise of the stress hormone cortisol, which spikes in the early morning, and without an alarm would wake you up. As the day progresses cortisol levels should naturally decrease, and your sleep hormone melatonin should naturally increase, peaking around midnight. By going to bed near 10pm and waking near 6am, you are naturally following your hormonal rhythm.

4. Choose your beverages wisely.

Drinking caffeinated beverages in the second half of the day may impair your sleep at night. Caffeine has a half-life of 5-6 hours, meaning that it takes your liver 10-12 hours to clear all the caffeine from your system. Therefore, aim to keep your coffee before noon, and choose herbal teas such as chamomile to aid in relaxation in the evening. Also, drinking too much alcohol at night, can affect the quality of your sleep by disrupting your circadian rhythm, and effecting your sleep cycles. Although alcohol is a relaxant, it does not promote optimal sleep.

Stop running from the BEAR!

Although stress can be a positive energy source, motivating you to perform well, extended periods of chronic stress can be quite harmful to overall health. Stress is a natural hormonal response that our bodies use to help protect ourselves against predators. First cortisol is released, stimulating the increase in our heart rate, and consequentially pumping more blood to our legs, arms, and brains. This is controlled by our "fight or flight" sympathetic nervous system. Stress, therefore, naturally channels the blood away from our GI tract which is governed under the “rest and digest” parasympathic nervous system, to our extremeties. This makes sense, because if a bear is attacking you in the woods, you want heightened cognitive function, and fueled muscles to run and fight.

However, in today’s world, it is very rare that one must run from a bear. Rather it is the continuous chronic stress that is impacting our health. For instance, tests, presentations, traffic, fights with your spouse, death of loved ones, financial issues, deadlines, etc all contribute to this natural “fight or flight” response. If we are constantly stressed our bodies never have the chance to return to the important “rest and digest” parasympathetic nervous system.

Chronic stress has shown to increase inflammation, suppress the immune system, decrease the absorption of nutrients, GI problems, reduced quality of sleep, and a whole host of other issues. Therefore, managing stress is vital to maintain optimal health!

Tips to help manage your stress:

1. Take the time to breathe and relax.

Deep breathing can help stimulate the parasympathetic nervous system and help manage stress. Here is a good source for free guided breathing meditation.

2. Get outside, breathe the fresh air, and move.

Adding enjoyable movement to your day naturally helps reduce stress hormones. However, excessive exercise can have the opposite effect, increasing bodily stress. Therefore, finding a good medium of enjoyable movement is best to help alleviate stress and boost energy.

3. Spend time with friends and family that nourish your soul.

Some people seem to drain your energy, while others give you energy. Spending time with friends and family that support, love, and care for you can help boost your emotional and mental health.

4. Have a creative outlet.

Creating a space to allow for creativity can increase overall wellbeing. Whether you love to draw, sing, dance, sew, write, photograph, craft, etc. doing these creative activities can help reduce stress.

5. Take an Epsom salt bath once a week.

Epsom salt is rich in magnesium sulfate. Magnesium is a mineral that is in over 300 enzymatic reactions within our body, including those responsible for relaxation. Excessive stress has been shown to drain magnesium levels. By taking an Epsom salt bath once a week, you can increase your magnesium, aiding in enhanced relaxation and feelings of wellbeing. 

Epsom Bath Recipe: Add 2 cups of epsom salt to your bath. Add essential oils such as lavender, rose, or frankincense for added stress relief.

Note: You can buy epsom salt at almost any grocery store or drug store.

6. Eat magnesium rich foods!

Most Americans are deficient in magnesium. In fact, adults average only about 66% of their daily magnesium (daily recommended amount for adults is 400mg). Therefore, eating foods rich in magnesium can aid in stress reduction and relaxation. Foods especially rich in magnesium are pumpkin seeds, spinach, swiss chard, soybeans, sesame seeds, quinoa, black beans, cashews, sunflower seeds, and navy beans.

Alright so here is your 6th Challenge!!!

Now that you have learned why you should move, sleep, and relax more, here is your next challenge! Take it by the horns and make it yours! Remember to print, download, and track on the REfreshME! Challenge Tracker to keep yourself accountable and motivated. Share your recipe inspirations, challenges, success with me @poppiesandpapayas and #refreshme2015.

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Weekly Recipe Inspiration:

Zesty Cilantro Lime Quinoa Salad

With lots of zesty lime juice and zest as well as fresh cilantro, this salad is sure to brighten your day. Also, quinoa, pumpkin seeds, black beans, and spinach are all great sources of magnesium! Per serving this salad has 119mg (30% of your daily magnesium). 

Serves 6 

INGREDIENTS

For the Dressing:

1/4 cup extra virgin olive oil

1/8 cup apple cider vinegar

Zest and juice of 1 large lime

1 1/2 tablespoons honey

1/2 teaspoon ground cumin

1/4 teaspoon chipotle powder (or more if you like it spicy)

1/2 teaspoon sea salt

For the Salad:

1/2 red onion, finely diced

1/2 cup chopped cilantro

1 1/2 cups cherry tomatoes, diced

1/3 cup roasted & salted pumpkin seeds (I used Eden Organic Spicy Pumpkin Seeds)

1 can black beans, rinsed and drained

2 1/2 cups cooked and cooled quinoa

2 cups raw baby spinach

DIRECTIONS

Add all the dressing ingredients into a large bowl and whisk to combine. Then add the chopped onion, stir, and allow to marinate. This softens the onion and makes it less spicy.

Meanwhile chop and prepare the rest of the salad ingredients. As you finish prepping the salad ingredients, toss them on top of the dressing. Finally when all salad ingredients are in the bowl, mix everything together. The longer the salad sits, the more flavor it has.

**If you need to make the quinoa add 1 cup quinoa into a medium sauce pan. Add 1 3/4 cup fresh water, and 1/4 teaspoon sea salt. Bring to a boil, cover, and reduce the heat to low. Cook for 10-15 minutes until the water has been absorbed. Fluff and allow to cool.    

Optional: Garnish salad with avocado or crumbled queso fresco.

Recipe Links:

• Sunshine Quinoa Salad
• Sugar Free Raspberry Oatmeal
• Fermented Cornbread

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My Tips For Lifelong Health Maintenance:

• 80:20 Rule: Try to follow the REfreshME nutrition guidelines 80% of the time. The other 20% is left for those crazy busy days, celebrations, and just LIFE in general. 
• Stay active.
• Drink plenty of fluids.
• Make sleep a priority.
• Take the time to relax...EVERY DAY!

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Reference:

1. ADAA. Exercise for Stress and Anxiety. http://www.adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety. Accessed February 7, 2015.

2. Rebecca S, Buchner DM, Liu J, et al. Sedentary Behavior and Mortality in Older Women. American Journal of Preventative Medicine. 2014;46:122-135.

3. Markwald RR, Melanson EL, Smith MR, et al. Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain. PNAS. 2013;110(14):5695-5700.

4. Roehrs T, Roth T. Sleep, Sleepiness, and Alcohol Use. NIH. http://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm. Accessed February 7, 2015.

5. Epsom Salt Council. About Epsom Salt. http://www.epsomsaltcouncil.org/about/. Accessed February 7, 2015.

6. Seelig MS. Consequences of magnesium deficiency on the enhancement of stress reactions; preventive and therapeutic implications (a review). J Am Coll Nutr. 1994 Oct;13(5):429-46.

7. Worlds Healthiest Foods. Magnesium. http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75. Accessed February 7, 2015.

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Extinguish Inflammation!

Wow! A whole month has gone by and only two weeks remain on the REfreshME! Challenge. How has everyone been doing? Keep me posted with your updates either through email or Instagram (@poppiesandpapayas). Use #refreshme2015 to share your recipes, challenges, and successes with other challengers. Now that you are nourishing your microbiome, lets add in a little bit more! Eating to beat inflammation is another very important aspect of a healthy, balanced lifestyle.

The Role of Inflammation in Chronic Disease

Inflammation is at the core of almost every disease state. Acute inflammation, or short term, happens after injury or infection and lasts minutes to days, and quickly is resolved. Whereas long term, or otherwise known as chronic inflammation lasts up to years and can stoke the fire for many chronic illnesses whether it is arthritis, type 2 diabetes, gut disorders, cancer, heart disease, allergies, etc. Poor diet, environmental toxins, stress, or even a viral or bacterial infection can trigger chronic inflammation. If the source of inflammation is not removed or treated, it can lead to further health issues. So lets talk about some of the dietary triggers to chronic inflammation.

1. COOKING OILS: The good, the bad, and the ugly.

The cooking oils you use, and the ways in which you use them, can increase inflammation within your body. HEAT, LIGHT, and AIR are the three factors that can change the quality of oil. Sadly, there is a lot of marketing used to sell consumers cooking oils that are not healthy. Therefore, choosing quality oils is the first step towards preventing inflammation.

Have you ever noticed at the grocery store that there are a wide variety of oils that all looks the same? They are sold in clear plastic bottles, are all pale yellow in color, do not have a taste, nor smell. Often, the labeling almost looks identical, and the price tag doesn't vary much. Some even have labels stating that they are heart healthy. BE AWARE! Do not buy these oils because they are heavily processed and refined and do not support health.

PROCESSED AND REFINED OILS

In order to extract the oils of nuts and seeds, they may undergo a process in which they are exposed to varying amounts of HEAT, LIGHT, and AIR.

REFINED OILS: Refining oils is a process in which oils are thoroughly filtered, reducing nutrient and antioxidant content. This process helps increase the shelf life of the oil, as well as its ability to handle heat, yet simultaneously this also reduces its flavor and aroma. Depending on the company, and their procedures, the oil can be highly affected during the refining process. Some may use chemical solvents such as hexane, high heat temperatures, and bleach to remove unpleasant flavors or odors. Although this practice may make the oils more shelf and heat stable, they are void of any antioxidant content. Therefore, you will find these oils in clear plastic bottles, all of which are pale yellow in color, with no flavor or smell.

Reliable Brands: Nutiva and Chosen Foods

EXPELLER PRESSED: These oils have been exposed to high pressures and heat to extract the oils. Depending on the company, they may choose to use additional solvents and bleach after this procedure. Spectrum is a brand that offers expeller pressed oils without the use of chemicals.

Reliable Brands: Spectrum

UNREFINED OILS: These oils are the best option. They have only been slightly filtered—like using a fine mesh sieve to strain a broth. This process does not require any additional heat and allows heat sensitive antioxidants and nutrients to remain intact. These nutrients and antioxidants give the oil its color and flavor, as well as its health benefits. For example, unrefined extra virgin olive oil has been touted for its heart healthy benefits because of its polyphenol antioxidants. Take those away, and the oil is just pure calories with no added benefit. Since unrefined oils are much more sensitive to HEAT, LIGHT, and AIR you will find these oils in dark glass bottles. Other oils like flax or hemp are even more sensitive to heat and light and therefore should be found in dark bottles in the refrigerated section.

Reliable Brands: Spectrum, California Olive Ranch, Nutiva, Barlean’s, Dr. Bronners Free Trade

Key Point: Purchase quality unrefined oils for the majority of your cooking.

Tip: Do your research on a company to decide if a refined oil is of good quality.

COOKING WITH YOUR OILS

As I mentioned earlier, HEAT, LIGHT, and AIR are the three factors that can reduce the quality of oils and cause them to be more pro-inflammatory. Therefore cooking, and the temperatures at which you cook at, can have a great impact on your overall health. So here is the science.

Depending on the fat you use, different temperatures cause the fat molecules to break down. When they start to break down, they will produce smoke. This smoke is the sign that your oil has reached its smoke point, a point at which the oil begins to degrade and produce a toxic by-product called acrylamide. This is the point at which you want to start over! The oil is no longer healthy to cook with, as it will promote inflammation.  If you see smoke rising from your sauté pan, dump it, wipe it out, and start over.

This happens to everyone, especially if you are trying to multitask in the kitchen. I have been there. All of a sudden your pan with oil, is too hot, and smoking….and you should and MUST start over. A good trick to avoid this situation, and to eliminate waste, is to heat your pan over medium heat until hot, add the oil, and then immediately add your ingredients. Reduce the temperature as needed. This way the oil is not exposed to high heat temperatures for long. Below you will find a chart regarding smoke points of oils I recommend to be used in your kitchen:

SUMMARY

Plant and seed oils that are very delicate with smoke points less than 300 should only be used for salad dressings, mixed in smoothies, or drizzled on meals after cooking. Plant and seed oils that are able to handle medium heat, 300-375 degrees fahrenheit are okay to be used for low to medium heat sautéing, and baking. If you want to fry on high heat, roast, or broil above 375 degrees, use ghee (my first recommendation) or a quality refined oil. Nutiva, and Chosen Foods carry quality refined coconut and avocado oils. 

Key Point: If your oil is smoking, dump, wipe, and start over!

Tip: If you want to high-heat sauté, use ghee or refined avocado, rice bran, or coconut oil from reputable companies.

2. The Omega-6 to Omega-3 Ratio:

Omega-6 and Omega-3 are essential fatty acids that must be consumed via the diet because we cannot make them ourselves. However, here in the Western world, most people consume a diet rich in omega 6 fatty acids, and poor in omega 3 fatty acids, with a typical ratio of 16/1. This means that for every 1 omega-3 fatty acid, we are consuming about 16 omega-6 fatty acids on average.

Why is this of concern?? A high ratio of omega-6 to omega-3 has been found to promote many diseases including cardiovascular disease, cancer, osteroporosis, and inflammatory and autoimmune diseases. Mostly this is due to their pro-inflammatory response in the body. See the body likes balance. An optimal ratio of omega-6 to omega-3 is 1:1, meaning for every one omega-6 there is one omega-3 because each has a very unique role within the body. Omega-6 fatty acids produce arachadonic acid, AA, which has pro-inflammatory effects within the body. For example, AA promotes blood clotting, raises blood pressure, and leads to the production of inflammatory by-products. This is good to stop bleeding and to stimulate the immune system when needed. However, TOO MUCH omega-6 can chronically stimulate blood clotting, increase blood pressure, and constantly stimulate the immune system, and therefore contributing to chronic disease.

Omega-3, on the other hand, has opposite effects. Omega-3 fatty acids produce eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have anti-inflammatory effects. EPA thins the blood, decreases blood pressure, and has anti-inflammatory effects, blocking the production of inflammatory by-products. DHA, has very unique properties as it produces neuroprotectins, which benefit the brain and the nervous system. Therefore DHA is important for healthy brain function and overall neuroprotection. Another good way to see it, is omega-3 fatty acids work just like your typical NSAID drug, like Ibuprofen, which blocks the formation of the inflammatory by-products. Therefore with an increased consumption in omega-3, and a decrease in omega-6, eventually they will balance out, and pain will begin to decrease, inflammation will subside, and brain function will heighten. 

WHY ARE WE IN OMEGA-6 OVERLOAD?

The reason why the Western diet is high in omega-6 fatty acids is because soy, corn, safflower, and sunflower are in most of our foods. The issue with these grains and their oils is that they are very high in omega-6. Most processed foods, usually contains one or more of the above oils. Also, non-pasture-raised animals are often fed corn as their main diet staple. Therefore, meats become a rich source of omega-6 in our diets. Another source of omega-6 fatty acids in our diets is going out to eat. Even if you yourself do not cook with the above oils, many restaurants do because they are cheap and relatively shelf stable. Therefore, eating out can also be a big source of omega-6 fatty acids. But that is not the only issue. These oils are often highly refined and processed, just like I mentioned earlier. So now you have two things working against you.

Tips to reduce omega-6:

• Choose organic grass-fed meats and dairy products.
•  Stop cooking with corn, soy, safflower, cottonseed, or sunflower oils.
• Use peanut and sesame oil sparingly.
• Eliminate packaged foods containing corn, soy, safflower, cottonseed, or sunflower seed oils.

HOW TO RETURN TO AN ESSENTIAL FATTY ACID BALANCE:

The only way to return to a more favorable ratio is to eat less omega-6 fatty acids, and more omega-3 fatty acids. As your diet shifts towards more omega-3 rich food sources, your cells will naturally start incorporating more omega-3 fatty acids in their membranes. This will help swing your body into a less inflammatory state. Foods rich in omega-3 are in the chart below. 

Tips to add omega-3 rich foods into your diet:

• Sprinkle ground flaxseed on your salads, mix them in with your yogurt, or add into your smoothies.
• Use flaxseed oil to make salad dressing or use 1/2 extra virgin olive oil and 1/2 flaxseed oil.
• Make an open-faced sandwich with avocado and smoked sardines.
• Pan-sear one side of sockeye salmon in an ovenproof skillet with a little ghee. Then flip and finish in 400 degree oven until flaky, yet still red in the middle. Season with herbed sea salt, fresh pepper, and lemon juice.
• Add roasted walnuts to your salads, breakfast porridge, or ice cream. 

Key Point: Eat less omega-6 rich oils and processed foods and incorporate more omega-3 fatty acids into your diet.

Tip: Instead of snacking on chips, snack on a handful of walnuts.

3. Eliminate Food Allergens

If you are allergic or intolerant to a certain food item, eliminating it from your diet will reduce inflammation. As you continue to eat a trigger food, your body’s immune system will be chronically triggered to “fight” off the food item. This can lead to digestive upset, pain in your joints, mental fog, and may even make you more susceptible to seasonal allergies, the flu, or the common cold. The most common food allergens include the following: soy, milk, peanuts, wheat/gluten, eggs, fish, and shellfish. For more information on food allergies visit: www.foodallergy.org.

If you suspect a food intolerance following an Elimination Diet will help identify whether or not certain foods cause an inflammatory response in your body. For guidance on an Elimination Diet speak to your dietitian :)

Alright so here is your 4th Challenge!!!

Now that you have learned how to reduce diet-related inflammatory triggers, here is your next challenge! Take it by the horns and make it yours! Remember to print, download, and track on the REfreshME! Challenge Tracker to keep yourself accountable and motivated. Share your recipe inspirations, challenges, success with me @poppiesandpapayas and #refreshme2015.

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Weekly Recipe Inspiration:

Basil Pineapple Immunity Smoothie

Adding basil, pineapple, and ground flaxseed makes this smoothie a wonderful drink to help reduce inflammation in your body. Pineapple contains powerful plant enzymes that aid in digestion and promote healing. Flaxseed on the other hand is a rich source of omega-3 fatty acid ALA, fiber, and lignans, which help balance hormones.

Serves 2

INGREDIENTS
2 medjool dates, pitted, and soaked
1 cup plain full fat yogurt or kefir
4 romain heart leaves (handful spinach works fine too)
2 handfuls fresh basil
1 1/2 cups fresh pineapple, cubed
2 tablespoons ground flaxseed (for highest quality grind whole flaxseeds in a coffee grinder)
1 tablespoon fresh lime or lemon juice
Pinch of sea salt
3 ice cubes

DIRECTIONS

Cut the medjool dates in half and remove the pit. Place the dates in a small bowl and cover with hot water. Set Aside. Place all the other ingredients into the blender and blend until smooth. Finally, remove the dates from the water, coarsely chop, and add to the blender. Blend the ingredients until smooth. Share and enjoy!

Recipe Links:

• SuperGREEN Chia Pudding
• Rose Hibiscus Raw Granola
• Halibut Ceviche
• Salmon Sushi and Nigiri
• Liquid Gold Turmeric Latte

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Feeling Motivated??? Here is how to prepare for next week!

• Get out your walking shoes.
• Make your bedroom a clean and restful place. 
• Purchase epsom salt. 

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Reference:

1. McWilliams M. Foods Experimetal Perspectives, 7^thEdition. Saddle River, NJ. Pearson. 2012. 

2. Gropper SS, Smith JL. Advanced Nutrition and Human Metabolism, 6^th Edition. Belmont, CA. Wadsworth. 2013.

3. Linus Pauling Insitute. Essential Fatty Acids. http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/. Accessed January 31, 2015.
4. Todays Dietitian. Nutrition, Inflammation, and Disease. http://www.todaysdietitian.com/newarchives/020314p44.shtml. Accessed January 31, 2015.

5. Simopoulos AP. Evolutionary aspects of diet, the omega-6/omega-3 ratio and genetic variation: nutritional implications for chronic diseases. BioMed & Pharmacotherapy. 2006;60:502-507.

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Nourish Your Microbiome!

Week 4 is here! Everyone has hopefully been making some significant changes in their eating patterns. By now the 9 cups of water per day are apart of your routine, and vegetables are taking up ½ of your plate or more at your meals. You have come a long way and you should be proud of that!! Taking those steps alone will make a huge impact on your health and overall wellbeing. However, now that baseline eating patterns have been met, I am going to start highlighting ways to spruce up your healthy plates for more specific benefits. Therefore, now we are going to move into nourishing your GUT!

Listen to your “GUT FEELING”……

Did you know that your gut is considered your second brain?And that the emotions you feel throughout your day can impact the way you digest and absorb the foods you eat? Also, vice versa, the foods you eat can directly impact your emotional status! WOW! That is why supporting your gut health, is vital in helping to restore imbalances throughout your body, whether they are mental or physical. Now there is a true meaning to having a “GUT FEELING”. For instance, if the gut becomes inflamed, it can show itself in more ways than just diarrhea, constipation, gas and bloating. Other signs of imbalance include mental fog, depression, decreased immunity, bacterial or yeast overgrowth, as well as food allergies and intolerances.  If the gut is inflamed, its ability to digest and absorb all the wonderful nutrients within your food greatly diminishes, leading to a further decrease in health. In order to obtain all the nutrients needed for optimal health we must have a healthy gut that can properly digest and absorb the foods we eat, and a vital part of a happy and healthy gut, is having a healthy gut flora!

Getting to know you MICROBIOME and GUT FLORA:

The human micrbiome is considered to be all of the bacteria that share our outer body space, including our skin and our entire gastrointestinal tract, including the mouth, the stomach, and small and large intestines. The gut flora on the other hand, are specifically the bacteria that co-inhabit our intestines, mainly our colon, and can weigh up to 4 pounds! Interestingly, every microbiome is unique to each individual, and is affected directly by diet, stress, and environmental factors. There is growing evidence that an imbalance, or otherwise known as dysbiosis, of our gut flora can be associated with disease, including inflammation, obesity, and irritable bowel syndrome.

However, luckily we can influence what types of bacteria reside in our gut through diet and lifestyle modification. Research has found that dietary changes can quickly change the types of bacteria that call your gut home. By promoting the growth of “friendly” bacteria you can simultaneously weed out the “bad” and consequently increase health. Therefore, taking the steps to nurture your own microbiome will naturally enhance your quality of life as well as your mood!

Growing protective “friendly” bacteria:

By reducing refined foods, sugar, and alcohol, and by increasing fruits, vegetables, fiber rich whole grains, beans, and legumes, you can support the growth of your friendly gut bacteria.  By simply replacing a Western diet with one that is high in plant based foods and fiber, can start you off in the right direction.However, long-term compliance to a plant-based diet is required to grow, establish, and nourish your gut microbiome. Below you will find great examples of foods to incorporate into your daily routine.

PROBIOTICS

In many cultures, fermented foods are apart of the general diet. These fermented foods contain live cultures of “friendly” bacteria that when consumed help establish the growth of these colonies within our colon. Following are some wonderful examples of probiotic rich foods.

• Plain unsweetened cultured dairy (yogurt or kefir)
• Fermented veggies (kimchi, sauerkraut, etc)
• Kombucha
• Tempeh
• Natto
• Miso

PREBIOTICS

Some plant foods are especially high in prebiotics, which are non-digestible carbohydrates that promote the growth and activity of “friendly” bacteria in our colon. The difference between prebiotics and probiotics, is that probiotics help establish cultures within our colon, while the prebiotics fuel these cultures. Some examples rich in prebiotics are below.

• Asparagus
• Sunchoke (Jerusalem artichoke)
• Apples
• Bananas
• Berries
• Oatmeal
• Legumes
• Leeks
• Onions 

FIBER 

All plant foods contain fiber. Fiber helps transport healthy bacteria to your colon, and also acts as an energy source for their survival. Although we cannot digest fiber, our friendly gut flora can, fueling their growth and also simultaneously fueling our gut cells with their by-products. It is a win-win situation! Besides fueling the “friendly” bacteria, fiber has many other beneficial properties; it helps promote regularity and ease constipation, increases satiety, improves blood sugar control, reduces cholesterol levels, and reduces the risk of colon cancer. Try adding the following fiber rich foods into your diet.

• Enjoy 1 cup of beans/legumes per day.
• Lentils, beans, chickpeas, edamame, split pea, etc.
• Enjoy nuts and seeds for their added fiber; especially flax and chia.
• Choose whole grains instead of refined white grains for added fiber and nutrients.
• Avocados are a great source of fiber and healthy fats.

Alright so here is your 4th Challenge!!!

Now that you are trained master gardeners, lets start cultivating, growing, and nourishing your gut microbiome.  Here is your next challenge. Take it by the horns and make it yours! Remember to print, download, and track on the REfreshME! Challenge Tracker to keep yourself accountable and motivated. Share your recipe inspirations, challenges, success with me @poppiesandpapayas and #refreshme2015.

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Weekly Recipe Inspiration:

SuperGreen Chia Pudding

Making this chia pudding is a great way to kickstart your day and nourish your "friendly" bacteria. With plain greek yogurt, chia seeds, banana, and berries, this pudding has all the prebiotics, probiotics, and other goodies inside to keep your belly happy. And yes, with a couple handfuls of spinach, there is a serving of vegetables inside. I love to make a batch, put it in two mason jars, and have it ready to go for the early morning work days. Then all you have to do in the morning is add the granola and fresh berries.

Makes 2 servings

INGREDIENTS
1 medium banana
1 cup plain organic Greek yogurt (I used 2%)
1/2 cup unsweetened almond milk (or any unsweetened milk)
2 handfuls baby spinach
2 tablespoons maple syrup
Pinch of sea salt
5 tablespoons chia seeds
1/4 cup of your favorite granola
Fresh berries ( I used raspberries)

DIRECTIONS

Place the banana, yogurt, almond milk, baby spinach, maple syrup, and sea salt into a blender. Blend on high until smooth. Pour the mixture into a glass bowl and stir in the chia seeds. Cover the bowl and place into the refrigerator. Let the mixture sit for at least 3 hours or overnight.

Spoon the mixture evenly into two mason jars, or serving glasses, and top with your favorite granola and fresh berries. Enjoy!

Optional: If you like your pudding a little less thick, just add in a bit more almond milk. You can also drizzle some coconut cream over the berries for added flavor.
Variation: I am guessing a steamed and peeled beet would taste delicious as well in place of the spinach.

Recipe Links:

• Steel Cut Oats with Cardamom Cashew Cream
• Happy Belly Porridge
• Power Bread
• Creamy Avocado Dip
• Spring Asparagus Salad

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Feeling Motivated??? Here is how to prepare for next week!

• Stock up on wild caught salmon or sardines, fresh or canned.
• Stock up on flaxseeds. Purchase them whole if you have a coffee grinder at home you can use, or purchase pre-ground, and store in the refrigerator. 
• Purchase quality unrefined extra virgin olive oil, unrefined coconut oil, flaxseed oil, and/or organic unsalted butter.
• Throw out any oils that you have at home that are pale yellow in color, do not have a smell nor taste, and are in a clear plastic bottle. 

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Reference:

1. Mayer EA, Savidge T, Shulman RJ. Brain-Gut Microbiome Interactions and Functional Bowel Disorders. Gastroenterology. 2014;146:1500-1512.

2. Bischoff SC. ‘Gut health’: a new objective in medicine?. BMC Medicine. 2011:9:24.

3. Conlon MA, Bird AR. The Impact of Diet and Lifestyle on Gut Microbiota and Human Health. Nutrients. 2015;7:17-44.
4. Moreno-Indias I, Cardona F, Tinahones FJ, Queipo-Ortuno MI. Impact of the gut microbiota on the development of obesity and type 2 diabetes mellitus. Frontiers in Microbiology.2014;5(190):1-10.

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Choose WHOLE Fruits and Veggies!

Yahoo!! You are now to week 3! Hopefully, making balanced meals and snacks is becoming easier and easier. Perhaps it is something you already did before or perhaps it is was something you had to struggle with. Either way, building balanced meals is a key aspect of eating for health! Congrats! Remember to share your progress on Instagram with #refreshme2015 so I can see how you are doing :) Now, on to plants!

I know I should eat more FRUITS AND VEGGIES, but WHY??

Eating plenty of vegetables and fruits is the corner stone of a healthy diet! One can get by with a simple diet of meat and potatoes. However, a diet containing little fresh produce will not be a diet that will help prevent chronic disease and reduce inflammation. Although fruits and vegetables do not carry many calories, they are rich in vitamins and minerals as well as bioactive compounds. Together they help reduce inflammation and support overall health and wellbeing. 

But first you might ask, what exactly is a bioactive compound? Well, bioactive compounds, or otherwise known as phytochemicals, are non-nutrient plant chemicals, that act as a defense mechanism against pests or help to attract beneficial animal interactions. Specifically, phytochemicals are the compounds that give fruits and vegetables their distinct flavors, colors, and aromas. For example, think of oranges and grapefruit, and their strong bitter flavor and aroma. This aroma is caused by flavonoids, specifically, hesperetin and naringenin, which are found mostly in the white spongy portion of the fruit. Several studies have reported a reduction in blood pressure and a reduction in inflammation with an increased intake of these flavonoids.  Pretty cool, right??

However, flavonoids are not the only phytochemical that has shown positive effects. There are many different categories, found in all plants, each with a wide variety of different benefits. Therefore, it is recommended to eat a WIDE VARIETY of whole fruits and vegetables. More and more evidence even suggests that the health benefits of the phytochemicals is dependent on the whole SYNERGY of the entire fruit or vegetable. Therefore, it is recommended to EAT fruits and vegetables instead of taking them in a supplement.

Generally, phytochemicals founds in plants have been shown to reduce the risk of major chronic diseases, including heart disease, diabetes, Alzheimer’s disease, and cancer. That is why the 2010 Dietary Guidelines for Americans recommends at least 9 servings of fruits and vegetables a day based on a 2000 kcal diet. However, just like water, Americans tend to eat less than half of the recommendation. SHOOT!

Key Point: Eat a rainbow of WHOLE veggies and fruits!

Tip: If you are in a fruit and vegetable rut, try a new produce item per week.

What does a SERVING SIZE look like?

I know 9 servings may sound like a lot, but let me show you what 9 servings actually looks like! If you start thinking about adding in veggies or fruits in all your meals and snacks it becomes easier as you go! Also remember that 2 cups of leafy greens such as kale and spinach quickly cook down into small amounts. Below you will find examples of what a serving of fruit and vegetables actually looks like. 

VEGGIES

• 2 cups of leafy greens (spinach, kale, collard green, chard, lettuce, romaine)
• 1 cup cooked 
• 1 cup raw veggies 
• 1 cup cooked whole or mashed beans and legumes*

*Note: If beans/legumes are not your main protein source they can count towards a serving of vegetables!

FRUIT

• 1 cup of berries
• 1 cup of diced papaya, melon, or pineapple
• 1 medium apple, orange, kiwi, or banana, etc

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EXAMPLE DAY

Breakfast

Egg scramble with 1 cup veggies (broccoli and mushrooms), whole wheat toast, and 1 orange.

Snack 

1 medium apple and peanut butter.

Lunch 

Mason Jar Salad with cooked quinoa, smoked salmon, crumbled feta, fresh mint and basil, 1 cup chopped veggies (cherry tomatoes and cucumbers), and 2 cups leafy greens. 

Snack 

Hummus and 1 cup veggie sticks.

Dinner 

Stir-fry with 2 cups mixed veggies (asparagus, green cabbage, carrot, bell pepper, onions, celery, mushrooms, etc), shrimp, and brown rice. 

Dessert 

1 cup fresh berries and plain yogurt.

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Tips to Increase Veggie Intake:

• Put mixed greens on your plate and top with you favorite cooked dish.
• Example: make a veggie scramble and top it on a bed of greens!
• Steamed, roasted, or blanched vegetables can be easier to eat and digest!
• Raw greens like spinach and kale cook down to small amounts!
• Blend veggies into smoothies! I love to blend in sprouts, leafy greens, and even steamed beets!
• When making sauces, add pureed or shredded vegetables.
• In hot soups, throw in extra fresh baby spinach.
• Have a savory breakfast instead of a sweet breakfast.

Key Point: Aim for 9 servings of fruits and vegetables per day

Tip: Eating more veggies than fruit is better for weight maintenance.

Do I need to buy ORGANIC?

Simply put, YES and NO.

Pesticides, which are often used to grow commercial crops, can affect the nervous system, irritate the skin or eyes, disrupt your hormones, and some may even increase the risk of cancer. Therefore, I highly recommend eating organic.

However you do not have to buy all your produce organic, especially as organic tends to cost more. Luckily the Environmental Working Group does annual research regarding which conventional produce has the highest and lowest amounts of pesticide residue. Each year they release an updated list in April. The number 1 produce has the highest amount of pesticide residue while the 51^st produce item has the least.

The EWG highlights a study that found children who ate conventional produce for 5 days had high levels of pesticides in their blood. However, after 5 days of eating organic, most pesticides found had disappeared. This indicates that in just a short period of time, a healthy body is able to eliminate pesticides rather quickly. So let's get started!

Some other interesting facts reported by the EWG:

• The average potato has more pesticides by weight than any other food
• All imported nectarines and 99% of apple samples tested positive for pesticide residues.

Therefore, even if you don't eat completely organic, choosing to buy organic for the first column, and buying conventional for the last column, can have a huge impact on the pesticide levels within your body and save you some money!

Key Point: Buy organic for at least the first "DIRTY" column of fruits and vegetables.

Tip: Eating in season is cheaper. For example, organic nectarines in the winter are extremely expensive and probably don't taste good—so wait till summer!

Here come the SUPERSTAR Veggies and Fruits!

Cruciferous Veggies

(kale, cauliflower, broccoli, cabbage, bok choy, brussel sprouts, watercress)

These sulfur-containing vegetables are AMAZING because they are rich in phytochemicals called isothiocyanates and indoles which have been shown to exert powerful anti-cancerous and anti-inflammatory effects. In a recent study of 1000 Chinese women, researchers found that women with high intakes of cruciferous vegetables had significantly lower levels of pro-inflammatory compounds in their blood. This is great news because inflammation is a risk factor for many chronic diseases! Try this delicious Chipotle coleslaw, and this tasty New Year's Detox soup.

Shiitake

Animal studies have found that shiitake mushrooms exert powerful anti-tumor properties and are therefore promoted for the prevention of cancer and reducing its progression. In some human studies, shiitake mushrooms prolonged the life of patients with advanced and recurrent stomach cancers. These mushrooms are also an excellent source of plant-based selenium. I love to simply sauté mushrooms in ghee, season them with salt, and add them to any savory meal.

Asparagus

I love asparagus not just because it tastes delicious, like in this Spring salad, but also because it is great for detox support and because of it’s powerful anti-inflammatory and antioxidant capabilities. Asparagus contains excellent amounts of minerals selenium and zinc, and vitamins A, C, and E, which are all powerful antioxidants. These help reduce inflammation in the body by quenching free radicals, which can increase the risk for cancer.

Papaya & Pineapple

Both papaya and pineapple are unique in their ability to offer digestive support because they contain digestive enzymes, papain and bromelain. These enzymes help break down protein and ease digestion, especially after a heavy meal. But the benefits do not stop there! These enzymes have also been found to have powerful anti-inflammatory properties aiding in everything from digestive upset to wound healing. Now you know why I love papaya so much! Plus its super tasty with a squeeze of fresh lime! Try this tasty papaya smoothie, or this easy papaya salad.

Berries!

Don't we all love fresh berries? And there is good reason to! Berries are a rich source of phytochemicals that have shown to provide significant health benefits because of their antioxidant properties. Berries also have high amounts of vitamins C and E, which also help quench free radicals. Those that are especially rich in nutrients and bioactive compounds are blackberries, elderberries, cranberries, and blueberries. This quick berry cobbler is delicious and so is this sprouted berry smoothie!

Alright so here is your 3rd Challenge!!!

Now that you are full to the brim with exciting information on why to eat more WHOLE FRUITS AND VEGGIES, here is your next challenge. Take it by the horns and make it yours! Remember to print, download, and track on the REfreshME! Challenge Tracker to keep yourself accountable and motivated. Share your recipe inspirations, challenges, success with me @poppiesandpapayas and #refreshme2015.

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Weekly Recipe Inspiration:

Massaged Kale Salad

This is a great salad to get in a lot of your cruciferous greens in one serving. By massaging the kale with sea salt you break down the fibers without cooking it. This makes the kale easier to digest and more enjoyable to eat because it is more tender and soaks up the flavors. If you are not a kale fan, try this recipe, as it has been a hit with many kale newbies :)

Serves 4

INGREDIENTS
1 bunch green curly kale (~8 leaves)
1/4 teaspoon sea salt
1 1/2 tablespoons unrefined cold-press extra virgin olive oil
1 1/2 tablespoons balsamic vinegar (white or brown)
1/3 cup coarsely chopped roasted maple almonds (see below for recipe)
**Crumbled gorgonzola, feta, or goat cheese
**Dried cranberries, raisins, or currants, chopped

Zest of 1 lemon (optional)

Squeeze of fresh lemon juice
Sea salt and fresh pepper to taste

DIRECTIONS

Wash your kale and shake off any excess water. You can also shake them in a clean kitchen towel.

Devein each kale leaf by pulling down along the stem towards the tip of the leaf. Chop the leaves into bite sized pieces and toss into a large bowl.

Add the sea salt and gently massage the kale for about 1 minute or until the kale leaves begin to break down and look shiny. Do not over massage otherwise it will wilt too much. Add the olive oil and the vinegar and toss well.

Finally, add the chopped almonds, cheese and dried fruit of your choice, and mix until combined. **Add as much of the cheese and dried fruit as you like.

Add the lemon juice and lemon zest if desired. Season with salt and pepper to taste. 

Variation: To make this salad dairy-free swap the cheese with diced avocado.

Note: To make this a balanced meal add a lean protein such as a hard boiled egg, fried tofu or tempeh, or even baked salmon and your choice of starch (whole grain, bean/legumes, potatoes)

Roasted Maple Almonds

Makes 1 cup

INGREDIENTS
1 cup almonds 

1 tablespoons butter or ghee
1 tablespoon maple syrup
Generous pinch sea salt

DIRECTIONS

Preheat oven to 325. Place almonds onto a baking sheet and roast for about 10 minutes until fragrant. Make sure to watch that they do not burn. Set aside to cool. 

Heat a medium cast-iron pan on medium. Add the butter and the maple syrup. Stir the mixture until it bubbles a lot, becomes syrupy, and reduces in amount. Add cooled nuts, and salt. Mix well to coat. Be careful as the syrup is extremely hot. 

With a spoon or spatula spread almonds onto a plate and allow to cool. Break into pieces. Serve with the salad or eat as a snack!

Recipe Links:

• Chipotle Lime Slaw
• New Year's Detox Soup
• Garlic Caper Winter Harvest Salad
• Emerald City Salad
• Spring Asparagus Salad
• Spring Green Smoothie
• Balian Papaya Elixir Smoothie
• Pretty in Pink Juice

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Feeling Motivated??? Here is how to prepare for next week!

• Stock up on your favorite beans, lentils, nuts, and seeds. Make sure to get low sodium canned beans/legumes if you like those for convenience. 
• Stock up on your favorite organic plain unsweetened yogurt or kefir. 
• If your feeling adventurous pick up some fermented kimchi or sauerkraut that contains live active cultures.
• And if you like tempeh, pick up some of that too!

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References:

1. Liu RH. Dietary Bioactive Compounds and Their Health Implications. JFS. 2013;78(S1):A18-25.

2. Chanet A, Milenkovic D, Manach C, et al. Citrus Flavanones: What Is Their Role in Cardiovascular Protection?. J Agric Food Chem. 2012;60: 8809-8822.
3. EWG Shoppers Guide 2014. http://www.ewg.org/foodnews/. Accessed January 10, 2015.

4. Jiang Y, Wu SH, Shu X, et al. Cruciferous Vegetable Intake Is Inversely Correlated with Circulating Levels of Pro-inflammatory Markers in Women. JAND. 2014;114(5):700-708.

5. American Cancer Society. Shiitake Mushrooms. http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/dietandnutrition/shiitake-mushroom. Accessed January 10, 2015.

6. Pavan R, Jain S, Shraddha, Kumar A. Properties and Therapeutic Application of Bromelain: A Review. Biotech Research Int. 2012:1-6.
7. Nile SH, Park SW. Edible berries: Bioactive components and their effect on human health. Nutrition. 2014.;30: 134-144.

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