HOW YOU CAN EAT TO REDUCE PAIN, ANXIETY, AND INFLAMMATION FROM CALLIE EXAS

My partner in CBD Education, Callie Exas, a Personal Trainer, Registered Dietitian and CBD IT Girl wrote this amazing piece on something near and dear to my heart, eating to enhance your anti-inflammatory responses. Callie and I are combining forces and hosting a Mind Body Workshop on the ins and outs of using CBD in your alternative medicine tool kit. Specifically, we’ll be breaking down the Endocannabinoid system and how to incorporate lifestyle shifts to enhance it. And on the CBD front we’ll talk to specifics on what to look for and how to choose the right products for what ails you. Both Callie and I came together because of our passion around using CBD products in our private practices so please join us at Hidden Hemp in Brooklyn on June 27th from 7-9pm. Each ticket includes a $15 credit toward any products in the store the night of the event. Find out more on my event page, we have limited spots so sign up early.

You can read more about Callie and her non-diet philosophy here. She is the real deal and her philosophy on food, nutrition lifestyle aligns very well with mine.

THE ENDOCANNABINOID SYSTEM

Humans have a neuro system called the Endocannabinoid (ECD) system. This neuro pathway runs with both the central and peripheral nervous systems and it's a team player when it comes to regulating a bunch of important functions like fertility, appetite, pain, mood, memory, and stimulation of exercise endorphins after working out. When the system is whack, either in the case of over activity or under activity, it can result in a lot of inflammation. Under active ECD has been linked to fibromyalgia, IBS, migraine, and inflammation. Overactive ECD systems are tied to dis-regulated appetite, metabolic syndrome and obesity, blood lipid issues.

EATING FOR A RESILIENT NEURO SIGNALLING SYSTEM

While CBD is all the rage right now, your nutrition is super important in determining your body’s ability to signal properly. Here’s the thing, CBD is great for treating acute and chronic situations. But your nutrition plays a key role in preventing chronic illness and supporting that ECD system’s neuro pathway. That’s right. You can eat yourself happy, literally. So what’s a lady to do.

Think anti-inflammatory thoughts! No. Actually, you can support a health ECD system by increasing your omega 3 to omega 6 fat ratio. Omega 3 fats are found in cold water fatty fish, nuts, seeds, avocados and dark leafy greens. Omega 6’s are often in processed foods with corn oil, soybean oil, palm oil. Now, I’m not saying you need to eliminate Omega 6s. They are essential. Just be mindful. That is all. We need fat in our diet. Fat helps build healthy supple cells and neurons. It helps protect the brain and keeps inflammation at bay. Low fat/no fat diet crazes of the 90’s may have led to the downfall of the endocannabinoid system for a lot of people. Research has shown the low levels of omega 3s in diet are linked to premature aging, dementia and mental illness. Moreover, healthy intake of essential fats is linked with better insulin and glucose control.

In addition to healthy fats, eat the rainbow- meaning eat in color! Antioxidants are extremely helpful in reducing inflammation. Certain foods contain antioxidant molecules called terpines. These molecules help reduce inflammation within the ECD system and promote proper signalling. Terpines are found herbs and plants like broccoli, mangoes, sweet potatoes, dark chocolate, rosemary, cloves, black pepper and pot (just sayin’). They’re highly potent and effective. Eat yourself happy!

CBD 101

CBD works by binding the body’s cannabinoid receptors within the ECD system to reduce the expression of inflammatory markers. In other word , it has the ability to calm the neurons down and shut down the inflammatory response mechanisms. (You can read more about that here.)

In the case of PMS, hormonal fluctuation causes increased expression of inflammatory markers called cytokines. Broad Spectrum oil essentially helps other neuron receptors put these inflammation markers in a headlock so that they can’t act out anymore - making you feel normal and less like a train wreak.

As we learn more, it’s clear that Broad Spectrum CBD from Hemp is going to start rocking our world in terms of how we treat chronic heath issues going forward.

Here’s the jist. CBD comes from the cannabinoid family of plants however, there are many different species out there - not just the marijuana variation. For the record, it’s also found in hemp. Also, cool fact: your body make cannabinoids naturally. CBD does not have any psychoactive side effects. When taken in its pure form, you will not get high. It’s biologically impossible - this is why hemp based CBD is 50 state legal and you’ll pass a drug test if you decide to use it. In 2014, President Obama signed The Agricultural Act of 2014, making plants with less than .3% THC legal. Drug tests are used to detect THC (the component of cannabis that gets you stoned). More importantly though, this little compound is proving to be extremely medicinal. Research has shown that it is therapeutic for a vast array of conditions, including but not limited to PMS, chronic pain, fibromyalgia, arthritis, IBS, IBD, anxiety, depression, cramps, migraine, sleep, acid reflux, and the list goes on.

IS CBD OIL RIGHT FOR YOU?

It might be, but that doesn’t the diminish the importance of healthy, varied diet full of plants, and essential fats. Only you can be the judge. Broad spectrum hemp oil is an all natural, non toxic substance that contains not just CBD, but also all of those beneficial antioxidants. There is substantial peer-reviewed evidence from the medical community that this treatment works for people suffering from life impeding chronic illnesses like migraine, gut problems, mood disorders, and chronic pain. Lastly, it has few serious side effects unlike prescription drugs.

If you’re thinking of trying CBD out, make sure to get it from a trusted source that’s third party vetted. Check out Tonic Vibes if that suits you. Having met the owner of the company and trying these products makes me comfortable recommending them to some people if I feel it's right for them. Lastly, you’ll also want to be sure that it doesn’t interact with any other medications you’re taking so be sure to talk to your healthcare provider about dosage.

I work with women to help them create better mind body connections with nutrition. Contact me if you’re interested in working together to eat happy, stop stressing about food and find balance on your plate without going bonkers.

PLANT BASED LASAGNA with KALE CASHEW RICOTTA

When the nights are cold and the days are short, cozy up to a nutrient dense, flavorful, one pot-meal that can feed an army. I have a love/hate relationship with lasagna. I absolutely love it, but my belly hates it. When I figured out that I couldn’t tolerate dairy and wheat, a few years back, I began recreating my favorite comfort meals without them. I think I finally figured out the consistency and ingredient mix in this recipe. Happily, the careful look at how food can poison and cure us, I was able to take the time to figure out what works and what doesn’t for my body. I can now tolerate these foods occasionally, but honestly, I don’t really miss them. Figuring out inflammation for me was a rewarding journey. I have gotten back to loving food rather than dreading stomach aches and skin problems, not to mention joint pain. When you listen to your body and become adept at understanding the signals, you learn the benefits of seeing it as a feedback loop, the microcosm of our internal systems reflects the macrocosm of this planet. Eat with the seasons, eat real food, eat plants, be happy.

INGREDIENTS

LASAGNA

1 butternut squash or 2 sweet potatoes, Sliced thin

1 zucchini Squash, sliced thin

1 white onion, sliced into thin rounds

1-2 russet potatoes, sliced into thin rounds

1 lb spinach, sautéed with garlic

1 garlic clove, minced

1 cup vegan mozzarella, Myokos or Parmela brands are my favorite and have real food ingredients

24 ouches Marinara Sauce, make your owner make it easy and use Rao’s Brand, there is nothing that compares, except maybe your Gand mother’s sauce

Salt

Pepper

1/2 lb Shitake mushrooms, sautéed until well done, optional topping for a heartier, wintery dish.

KALE/CASHEW RICOTTA

1 bunch kale, stems removed

1 cup raw cashews, soaked in water for 1 hour

2 garlic cloves

Juice from 1/2 lemon

PREPARE

RICOTTA

Soak cashews ahead of time for one hour. Set a large pot with about an inch or 2 of water on the stove and bring to boil. Once the water is boiling, add the kale, cover and let blanch for 1 minute. Strain excess water and rinse with cold water. Using a food processor, add the juice of 1/2 lemon, 2 garlic cloves, 1 generous pinch of salt, 1 teaspoon nutritional yeast, blanched kale and soaked cashews, pulse for about a minute or more until you have a ricotta like consistency. You may have to scrape down the sides of the container and pulse a few times to get the right texture. It should be light and fluffy and slightly sticky. This will be the glue for the lasagna.

LASAGNA

This all works very quickly if you have a mandolin slicer, if not, then turn on some music and get slicing. Organize the vegetables their own separate piles for easy assembly. Using a pat of your favorite veg based oil/butter sautée spinach with a teaspoon of oil and 1 clove of minced garlic until wilted, strain off the liquid and set aside.

Take 2 - 3 tablespoons of marinara and coat the bottom of your lasagna pan, then start with your sweet potatoes or butternut squash and layer the vegetables so that the pan is covered. Next,add a few dollops of the cashew ricotta and then another layer vegetables, this time, perhaps the white potatoes which takes the place of the noodles. Then add a pinch of salt and pepper and a layer marinara, in the middle, layer your spinach and just keep repeating different layers like so - Marinara, sweet potatoes, ricotta, potatoes, salt, pepper, marinara, vegan mozzarella, zucchini, onion, salt pepper, marinara, Repeat 2-3 times depending on the depth and shape of your pan. Once you get the top, place the rest of your marinara, ricotta and a handful of vegan mozzarella. Preheat the Oven to 350, cover and bake for 1 hour. Add sautéed shitakes for a heartier meal with a healthy dose of protein.

Let me know how it goes! This is definitely a show stopper and your guests will not believe it is plant-based!

Lentil Falafel for the Holidays?

LENTIL FALAFEL HAS OUR HEART

I don’t know about you, but I am always looking for new and interesting ways to please my small crowd and to date, this is our family’s favorite recipe; plant-based, savory comfort food at its best. I had the pleasure of receiving the base recipe for Lentil Falafel from my friend Sharon Matz, who learned it from her mother. I never imagined this would be a recipe that I would make time and again because it seemed too labor intensive.  But I have to tell you, it really isn’t a lot of work and the tahini dressing can be made ahead and the salad can be prepared while the falafel are frying. We have brought this into our monthly dinner menu rotation, sometimes twice per month. It is a meal that the whole family can get involved with, making patties, heating pita on the stove, drizzling the tahini, chopping vegetables.

This is my variation on Sharon’s recipe with just a few minor changes. I  use more parsley and I use coconut oil to fry. For gluten free options, replace wheat bread crumbs with Gluten free version which can be found at your local health food store or made from stale or toasted gluten free bread in the food processor.

About The Main Ingredient

Falafel are traditionally made with either fava beans or chick peas, but I have found that lentils are a perfect replacement for a lighter version of this traditional Jewish/Israeli comfort food.

Lentils are naturally high in fiber which make it a great anti-inflammatory food for most people and a great source of complex carbohydrate.  The reason I use lentils versus the traditional chick pea, is purely because my body digests these legumes more efficiently than chick peas. I have naturally chosen lentils as my legume of choice across the board. I have become obsessed with sporting them before cooking to enhance their digestibility, making them more nutrient dense. Can’t do beans? Try using raw, shredded sweet potatoes in place of lentils.  Let me know your favorite falafel ingredients, maybe we can have a party!?

FALAFEL

INGREDIENTS

1 cup green or brown lentils, soaked for at least 2 hours or over night.  

1 medium white onion, chopped

1-2 handfuls parsley leaves

½ - 1 teaspoon sea salt, start with less and add more  after testing the batter

¼ teaspoon pepper

1 teaspoon ground cumin

1-2 cloves garlic

Breadcrumbs, I like Ian’s Gluten Free Bread Crumbs

Pita bread

Oil for frying, I like using coconut oil

Pickles, for garnish

Prepare

Place lentils, garlic and onion in food processor.  Blend until mushy but do not liquify, should be lumpy, some lentils can remain whole. Add parsley, salt, pepper and cumin. Pulse until blended. Place batter into bowl and add breadcrumbs or matzo meal to bulk it up, about ¼ cup should do. Make flat patties with batter.  Fry in oil, until nicely brown.

SALAD

INGREDIENTS

1-2 ripe tomatoes, chopped

¼  red onion, finely chopped

1 tablespoon parsley leaves, finely chopped

Pinch of salt

Juice from ½ lemon

1 tablespoon olive oil

PREPARE

Add ingredients to a small serving bowl, toss with lemon juice and olive oil

TAHINI DRESSING

INGREDIENTS

⅓  cup tahini

⅓  cup water

¼  cup lemon juice.

2 garlic cloves, chopped.

½  teaspoon salt

10 parsley leaves

PREPARE

Add all ingredients, except water to a food processor, while everything is processing, begin drizzling in water until you have the perfect consistency.

ASSEMBLING YOUR FALAFEL

Take a slice of pita and warm it directly on the stove burner, making sure not to burn it.  You can cut off the top and stuff your pita or just place the salad and falafel directly on top, drizzle with tahini, fold and eat.

LIQUID GOLD - GINGERED TURMERIC TEA

My autumn cleanse brought me closer to understanding turmeric's powerful anti-inflammatory properties first hand.  Firstly, I should say I am a coffee addict and while I only have 1 cappuccino, occasionally 2, per day, without it, I am no fun to be around. So for my cleanse this year I opted for a slow descent down the caffeine highway and once I let go of the dairy, I followed with espresso, then moved to black tea and finally, herbal tea.  All the while,  I made this turmeric elixir each day,  sometimes adding fire cider (apple cider vinegar infused with cayenne pepper) if I wanted an extra shot of warmth.  To my surprise, I experienced absolutely no headaches, no body aches and I noticed my digestion was much calmer.  So here is my new addiction - Liquid Gold. I have always been an advocate for using turmeric in cooking because of it's amazing benefits, but there is nothing like experiencing the fruits of your labor, plus, it tasted really good!

INGREDIENTS:

2 cups hot water

1 teaspoon grated turmeric

1 teaspoon grated ginger

1 teaspoon honey

1 scant pinch black pepper

1 teaspoon Fire cider or 1/4 teaspoon cayenne (optional)

PREPARATION:

In a large mug, make a paste using all the ingredients sans fire cider.  Pour hot water over the paste, stir and let steep for 3 minutes.  Strain into another mug or cup and add fire cider. 

SIDE NOTE: Black pepper increases the absorbtion of turmeric, so use it or loose all that anti-inflammatory power.

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SHOPPING LIST:

turmeric, ginger, honey, Fire cider or cayenne (optional)

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The Ultimate Green Juice - A Spring Cleanse Elixir That Can Help Reduce Inflammation

Every Spring I am ready to ramp up my metabolism with a daily dose of greens.  Whether I drink them, stew them, saute them or eat them raw, it is a craving that arises when the weather begins to shift from cold and damp to that nice light crisp 70 degree, sunshine filled day.  It took awhile this year, but I think the seasonal shift is fully upon us.

Spring is a time of rejuvenation, nature is in her birth cycle.  It is the perfect time to focus on detoxification and healing through self-care. In Chinese medicine, spring is the time of the liver and gallbladder organs, making this cleansing time even more valuable. The liver is not only the body’s major detoxification organ, it also happens to be the great regulator of the emotions according to ancient tradition. When we commit to self-care and self-preservation through detoxification, the liver is able to refresh, soften and come alive, much the way a naked tree awakens and blossoms as the weather warms.

Take advantage of these energetics and start each day with a meaningful end to your overnight fast.  I love juicing this time of year because I feel like it sets me up to make the best choices for my body throughout the rest of the day!  So dust off the juicer, keep it in sight for the next month and haul your body over to the farmers market and get those greens! All greens are your friend this time of year and will help you to combat inflammation which naturally rises during the long winter months. As we lighten up the diet, eat and drink more greens, their bitter nature has the power to clean our joints.

INGREDIENTS

3-4 romaine leaves

1-2 bok choy leaves and stems

1 handful spinach

1 small cucumber

1 green apple

1 stalk celery

1 kale leaf

1 small handful parsley leaves and stems

1 lemon, skin removed

1-2 inch piece of ginger (optional, but recommend if weather is cool and joints are swollen)

PREPARATION

Add ingredients, one at a time, into your juicer and drink up. If you don't have a juicer you can add 1 cup of purified water to a high powered blender like a vitamix and blend all the ingredients until smooth.  I recommend removing the celery threads (requires a bit of patience) and the kale stem.  Blend the leaves first and then add in everything else.

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SHOPPING LIST:

romaine, bok choy, spinach, cucumber, green apple, celery, kale leaf, parsley, lemon, ginger (optional, but recommended if weather is cool and joints are aching).

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When The Healer Needs Healing: Bone Broth To The Rescue

Two separate trips to Nicaragua and Mexico last month left my gut bacteria a little overwhelmed  and after returning home with constant pain after eating and other "TMI" digestive complaints I settled in for a day of rest and bone broth prep.  

I checked my freezer for veggie scraps  and bones purchased from a farm in Pennsylvania that is certified humane. While I like to keep my diet plant-based as much as possible, my Chinese medicine roots have taught me to REALLY listen to my body.  I needed broth that was slow cooked with roots, herbs and stems, plenty of garlic and ginger to soothe and a touch of apple cider vinegar and cayenne to finish.

I simmered the ingredients for 12 hours and then moved them to the crock pot overnight.  I am thankful for the ability to have the time to open up my kitchen medicine cabinets allowing food to become the real medicine when I am not at my best.  Practitioners are not always the best patients, but when you take the time to prepare your food and drink your medicine, good things happen for all to see.

Bone broth has become the new green juice and when the seasonal shift or cultural transition have left you feeling acidic and inflamed, the nourishment here will not fail you.  I have spent two days drinking this golden elixir adding in bits of carrots and potatoes from the the pot. One more day and I will be totally back on track. Healing is rarely successful when you go for the quick fix.  Taking the time to be active in your process is a true gift.

BASIC BONE BROTH

3-5 lbs chicken bones

veggie scraps

2 celery stalks

1 hard onion, cut in half

1/2 bulb of garlic, cloves crushed

1 finger of ginger

1 large carrot

1-2 potatoes

2 teaspoons sea salt

1/2 teaspoon pepper

1 small turmeric root or 1/2 teaspoon turmeric

apple cider vinegar

cayenne 

PREPARATION

Place all ingredients into a large stock pot.  Cover with water by 2-3 inches.  Bring to a boil, then turn to simmer and cover.  Let the stock go for as many hours as you can, ideally 6-12. You can also make the entire stock in a crock pot.  I like to move the stock and ingredients to a slow cooker after it has been on the stove for a while to cook overnight. This is ideal to get the most nutritional benefit out of your broth.

Add a teaspoon of apple cider vinegar and a pinch of cayenne to each cup. Drink it down and feel better!

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SHOPPING LIST:

chicken bones, veggie scraps, celery stalks, onion, bulb of garlic, ginger, carrot, potatoes, turmeric root or 1/2 teaspoon turmeric, apple cider vinegar, cayenne

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Become a Smoothie Bowl Expert

It's summer time somewhere and from a Chinese medicine perspective this is when I tell my clients that it is safe to add in some raw fruit and veg to the diet.  In fact, the cleansing and anti-inflammatory effects of a plant-based diet comes when you eat a fair amount of raw food.  This doesn't work for everyone and it certainly doesn't work for me on a consistent basis, but in summer, this is my breakfast style of choice. Making a smoothie bowl is so easy and your entire family will love to create their own. This is my favorite way to start a hot summer day.

It goes without saying that fruit is sweet, but when we eat the whole fruit, we use the sugar at a slower rate and the body doesn’t fly into a sugar high. If you tend to get bloated when you ingest raw food, play around with spices like fennel, cardamom, ginger and cinnamon, adding them directly to your blender.

When using fresh greens in a smoothie, here’s my little secret: Add the greens of choice to the liquid and blend this first before adding any fruit. It will ensure that all the leaves are pulverized into liquid.

INGREDIENTS

1 c/ frozen mango

1/2 frozen banana

1 c/spinach

1/2 avocado

1 c/ coconut milk

FOR GARNISH

1 tablespoon hemp seeds

1 tablespoon ground flax seeds

1 teaspoon chia seeds

1 teaspoon pumpkin seeds

¼ cup mixed nuts and dried fruit

2 tablespoons buckwheat groats (I love these for the CRUNCH!)

1 tablespoon cacao nibs

1/2 cup fresh fruit

Assemble ingredients, except garnish,  into a Vitamix or high powered blender. Mix until smooth and creamy. You may have to work at this a bit by turning machine on and off to stir things up.  You want it to be thick, like ice cream. Pour into bowls and sprinkle with garnish items.  Eat immediately.  

Side note: Did you know that flax seeds have the highest source of vegan omega-3 fatty acid potential? Eat ‘em up to keep your joints happy! And while hemp seeds do come from the cannabis sativa plant, they won’t get you high, but they are high in omega-3 and omega-6 fatty acids as well as protein.

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SHOPPING LIST:

frozen mango, frozen banana, spinach, avocado, coconut milk, hempseed, Chia seeds, mixed nuts and dried fruit, buckwheat groats, cacao nibs

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