PINA VERDE GREEN DRINK

Pineapple, spinach and cilantro pack this green drink full of flavor and health benefits. I am a smoothie goddess in the heat of summer and this one always sets me straight. This recipe can be juiced or blended. I like the blended version because you get all the beneficial fiber. Want something lighter? Run all the ingredients through the juicer. The end result is a deliciously bright, healthy green drink that will have your skin glowing, mind sharp and energy vibrant.

INGREDIENTS

1 inch slice of whole pineapple

1 handful of cilantro

1 handful of spinach

1/2 large cucumber, slices

1 celery stalk

3 romaine leaves

1 inch piece of ginger

DIRECTIONS

Blend all ingredients until smooth or run through a juicer.

MY FAVORITE ORANGE JUICE RECIPE - 3 Ingredients

As we have all most likely experienced, grocery shopping is getting stressful. My last visit to my local store had me in and out quickly only sticking to the open air fruit and vegetable area. I saw a bag of juicing oranges and thought it would be a great treat to make my family some fresh squeezed orange juice one morning.

After 3 weeks of social distancing and staying at home, I have gotten into somewhat of a healthy routine cooking, yoga, meditation and exercise, but it does feel like someone is constantly cleaning dishes. Between prepping vegetables, baking sweets, trying new recipes I never had the time for, and then making time for keeping up with work related issues, it seems like the day flies by. What I have found for myself is that if I start the day out healthy, I tend to finish it more healthy, and even if I do give in to some comfort food and a glass or two of wine, I know I have crowded out most of the foods that don’t do my body good.

This recipe does require a juicer and is a bit messy, but your family will appreciate every sip because it is that delicious. I am a huge believer in eating real food to get necessary vitamins and minerals, I take supplements too, but in times like these it is even more important to eat well because our microbiome needs to be fed a wide variety of fruits and vegetables to remain diverse and healthy. A diverse microbiome has been linked to longer life and a significantly lower incidence of chronic and acute illness. Feeding your gut biome a variety of fresh food and fermented vegetables (link to my sauerkraut recipe here) can be some of the best healing you can offer yourself and your family during the Coronavirus pandemic. Stay safe, eat well and stay home.

INGREDIENTS

10 juicing oranges

4 large carrots

3/4 teaspoon powdered turmeric

PREPARATION

Wash carrots, leave skins in tact. Cut oranges in half and cut away the skins. Juice everything and whisk in the turmeric. You can also use fresh turmeric and grate it into the juice directly, about 1/2 teaspoon per cup will do.

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.

BREAKFAST OF CHAMPIONS

I was a child of the 60’s and 70’s. A typical breakfast included a bowl full of one of the following - Wheaties, Captain Crunch, Honeycombs, Sugar Pops, Rice Crispies, Apple Jacks, Fruitloops and Trix. My siblings and I would fight over who got the prize inside. I am not sure when I grew out of sugary cereals but at some point I must have realized there was more to breakfast. Today my eating style is influenced by science, longevity research and sustainability. I know what makes me feel good and what heals my ailments. I also love, love, love my food to taste delicious so I try to create yummy variations using a diverse group of plants, fats, flavors and food groups. And when cycling season gets underway, I eat to sustain my energy levels as well as nutrient loading for joint health. My current Breakfast of Champions looks like this - a wholegrain bowl of superseeds, healthy fats and herbs to enhance digestion. This power breakfast is my all time favorite post- cycling fuel. By the way, you don’t need to be training for anything to eat this power bowl, it will also affect your brain and cholesterol levels positively, so it’s a great recipe for starting your day! This whole grain and seeded breakfast bowl includes a vegan source of omega 3-fatty acids, a good source of fat and a hint of cumin to aide your digestion.

INGREDIENTS

1/2 cup Bob’s Red Mill Gluten Free Steel-Cut Oats

1 tablespoon each, Pumpkin Seeds, Hemp Hearts, Sunflower Seeds, Ground Flax Seed, Chia Seeds

1 Tablespoon olive oil

1/4 teaspoon Cumin

1 pinch Himalayan Pink Salt

PREPARE

Cook oats according to package, add toppings and enjoy.

Side note: Want a sweeter version, replace cumin with cinnamon and add your favorite seasonal fruit.