Travel Tips for Healthy Eating

Life was too monotonous. I have been feeling that mortality is palpable, that life is so short and transitory. So my solution? Let's go live it up! So my family and I decided to go on a weekend trip to the city. Beach, ocean, diversity will fill us up. But will our health be compromised by the stress and chaos of traveling, leaving us more depleted than when we left?

Oftentimes we may ask ourselves, "where did the food go?" as we drive through barren towns, with only truck stops, 711's, fast food joints and liquor stores. The answer should be, "In my backseat!" With us came along the snack staples that we enjoy at home. You can make a simple 10 minute cooler full of snacks and quick meals, brimming with the foods that I have given you in session. Here are some of the things that I picked up quickly before our trip:

• South American Quinoa Salad (from the local Organic Deli - my daughter Camaria was excited. Kids are always so open to having a good time!)
• Strawberries
• Bananas
• Almond Butter
• Larabars
• Smoked Salmon
• Bragg's Seasoned Almonds
  
• Ginger Kombucha
• 3 Large Bottles of Water

Once you have made the drive, you have restaurants and grocery stores to contend with. I immediately called my father and found out where the closest farmer's market was so we could stock up on local, organic, and yummy snacks for the day.

The Farmers Market

Just like anywhere, you will find items that will tickle your senses and send you off course from a wholesome, fresh diet at a farmer's market. I found myself transported to the cobblestone streets of southern Italy, a long skirt trailing behind me as I waved and rubbed shoulders with the village people. There is something so primal about an open air market. All I needed was a hand woven basket and my fantasy would be complete. Pastries, muffins, and cakes freshly baked wafted to my nose. My daughter immediately honed in on what she wanted to celebrate our festive trip....

I asked her to hold off and to look at everything that was offered first. We could snack on samples of fruit, vegetables, cheeses, and fresh nuts and oils before we make the call.

Here is what I ended up buying at the market:

• Pint of Organic Blueberries
• 1/2 Pound of Organic Sugarsnap Peas
• Whole Grain Flaxseed/Orange Muffin for Cammie :)
• 3 Fresh Organic Peaches
• Pint of Organic Strawberries

I skipped the meat and other rich items. These would give us fresh, fiber-rich and juicy breakfast items, clean our palette and allow us to absorb some immune-boosting components before the beginning of our day.

Coffee Shops

One of my husbands favorite things to do when traveling is to go to local coffee houses. These are great places to meet with people, linger, philosophize about politics, religion, and spirituality, and also get some great tips on what is happening in the area. The downside is stopping as much as we do (2 times on the drive down, and 3 times while in the city) can add up to high exposure to sugar, caffeine, and milk. There is a magical solution that will combat stress, hydrate your blood and skin, and boost your energy levels while on-the-go.

Tea!

While on this trip I had 5 cups of tea, in a day and a half. I chose herbal varieties every time. Mint, chamomile, licorice, roobois, dandelion. Every 16 ounce cup gave me the hydration I was needing (which can be challenging when you do not want to drink the city tap water, and always forget to reload on purified water), dampened my appetite with warm, sweet, and savory varieties of herb, and energized me with antioxidants that were floating within each glass.  No need to add sugar or honey. These herbal teas coat your throat with warmth, and have subtle tastes that blanket your mind with curiosity. All that with no added calories!

Restaurants

Finding dining that is healthy is not as hard as you may think. I made sure we knew of every organic grocery store in the city. They always have salad bars and hot deli items that are organic or fresh and natural. Look them up beforehand, or ask the front desk staff at your hotel. Whole Foods is a grocery store that is ubiquitos in most cities in america today, but they are just an example of what is out there. I used them to get a three bean salad, spinach salad, and baked potatoes to go - as well as a burrito for my daughter.

Raw food restaurants are popping up everywhere. Cafe Gratitude in Marin was a mandatory stop for me to pick up one of their desserts for our series finale, "Lost" party in the hotel room. Raw food restaurants have amazingly delicious concoctions, and do not be afraid of them! Order a salad if you are tentative, and they will always be great!

But what if you do not plan ahead? Or maybe you are really hungry and in need of a sit down? Well, most restaurants have menu items that will vibe with your whole food, healthy program. If you schedule a 'How to Eat Out' session with Natalie you can learn all the tips on how to choose menu items, order it correctly, eat for optimal digestion, and portion sizing. These skills can carry you through any restaurant experience, regardless of the neighborhood!

We went to Haight and Ashbury, and found ourselves hungry and in need of a 'sit down' experience. We found Asqew, an amazing restaurant chain with fresh, natural meats and fish, and wholesome grains and salads. I got a spinach salad with wild Alaskan salmon skewers on top.

Cammie wanted the antibiotic and hormone free chicken skewer on lemongrass rice. It was delicious!

When you are in a healthy mindset, healthy foods will be drawn to you like a moth to a flame. With a little preparation, and some enthusiasm for focusing not only on eating healthy, but enjoying the discovery of the journey, you will come back from a mini vacation full of energy and renewed spirit!

Remember this tip: eating healthy should not be stressful and regimented. You should be inspired and lifted by immersing yourself in environments that value well being, while also nourishing yourself with friendly, loving thoughts about your body, your family, and the beautiful people and scenery you are experiencing. You can eat all the organic veggies underneath the sun, and still be a grump! Nutrition is the nourishment of mind, body, and spirit, so remember that eating healthy is just a product of choosing to notice the beauty in your world.

PS. Many of these photos are courtesy of Camaria Anastasio Pescetti, my 7 year old daughter. Thank you!

Take the Parking Lot Challenge

Here is a simple challenge that you can do the next time you are running errands. I want you to stop, park your car and look around at your environment. Look at the state of those around you, and observe any themes in your environment. What do the people look like? Are they mostly overweight, or thin? Do they look healthy and vibrant, or sick? Are they happy and boisterous, or do they look sad, irritable, and withdrawn? These are simple cues that send you a signal of what the current environment is creating.

An easy way to do this is to watch people in the parking lot arriving and leaving a grocery store or restaurant. Go to Hometown Buffet, a restaurant known for its glutinous survey of foods, or any fast food joint, like Taco Bell, McDonalds, or Burger King. You will notice that the people that dine at these restaurants are usually overweight, sick looking, or have skin disorders.

Then, go to a raw food restaurant, an organic deli or grocery store, and compare. The people that shop and dine in these places look very different. In fact, a male friend of mine commented on this, saying that organic grocery stores are the best places to pick up beautiful women!

Have you ever thought that your decisions are on autopilot based on your environment? Have you considered that if you change your environment, perhaps you can change as well? I am a firm believer that what we surround ourselves with, be it food, people, or elusive places, we become. If you frequent places with people who accept lower levels of health and vitality, then you may second guess your own right and ability to develop a more attractive and vibrant version of you. Food is not the only part of nutrition. Nutrition is what we consume in body, mind, and spirit. We must be aware of what we are exposing ourselves to, to truly understand why we continue destructive habits.

A great rule of thumb is to observe and honor those people who you aspire to become. Even if you are eating in a fast food joint, watch the woman who is thin and radiant in the room. What does she order, and how does she eat? It is not always 100% effective, but overtime you will develop the skill of objective awareness.

This is not about elitism or petty judgment. There is nothing less important about a person who is exhibiting extra weight or disease. They have just as much potential intellectually, emotionally and physically as any one else. It is not about looking down on those who you do not want to become. They are just as important and beautiful in engaging you in your journey back to health. Discernment and awareness are tools to use to excavate the inner workings of your reality, and find what may be influencing you on a subconscious level.

When you can learn this simple skill you will find that the places that you choose to go will change, and so will the tone and ease of your path to well being. No longer will you feel that the local co-op is a nervous and unknown territory, when you realize that something good may be rubbing off on you while you are there.

Whether it is in a restaurant, shopping mall, or grocery store, take a picture in your mind of what it is that you are seeing. Take the challenge and let me know how it goes!

The Paleolithic Diet Revealed

The paleolithic diet is known by many names; paleo diet, the caveman diet, stone age diet, or hunter-gatherer diet. The basic premise to this way of eating is that we must eat the foods that are natural to our evolutionary blueprint. If we can eat according to the way our far off ancestors did, in the paleolithic era (10,000 years ago) we will be set free from the modern foods that are making us sick.

The belief in this methodology is that our current diseases and complaints truly began when we opted out of our natural hunter-gatherer diet. The onset of modern agriculture, animal husbandry, and mechanical processing and packaging was the end of the Paleolithic era.

In this plan we would eliminate all grains, dairy, beans/legumes, potatoes, sugar, and packaged food. We would focus on the foods that are free from technology and processing, like meat, fish, shellfish, eggs, tree nuts, vegetables, roots, fruits, berries, and mushrooms. Oils would be those that could be gathered by man, like olives, palm, coconut, avocado, walnut, almond, hazelnut, or pecan. All animal products are preferred to be wild, or grass fed, with an emphasis on organic when possible to mimic the natural micronutrient profile of nature's food, free from chemicals or additives.

What I love about this diet fad is its urgency to get rid of processed, packaged, chemically produced food. This is so vital and important in revitalizing the body and activating healing of any kind. Those who can adhere to this plan will gain benefit initially because of eliminating the common allergens of the modern diet, wheat, dairy, soy, and corn. They will theoretically be cutting out all sugars, additives, and chemicals, and will finally bust through some of their food cravings. They will be focusing on protein, and will thus lose an initial amount of weight, and could potentially stabilize their blood sugar. But sometime down the road the Paleo followers may reach a roadblock. Let me tell you why.

Toxins & Increased Acidity

The prime flaw in this approach is the emphasis on animal products. In a world brimming with over populated, factory raised, hormone and antibiotic-laden animals, we are not going to be receiving the health benefits of the wild game that was once present in the open lands of our ancestors. No longer do we have an abundance of animals at our disposal free from human influence and taint. Even 'grass-fed,' 'organic,' and 'free range' labels are devised by man, with numerous loop holes and criminal actions set behind them.

In her book, The Jungle Effect, Dr. Daphne Miller decided to go on a journey to the spots on the planet where chronic western diseases were absent. What she found was fascinating, and very applicable to the paleolithic diet. Each group of people, whether in Greece, Africa, Mexico, or Iceland, ate in entirely different ways (some with grains, mostly plant-based, or mostly animal-based), but with amazing health benefits and qualities of life.

When speaking of animal products, Iceland became a vocal point. The local woman she was staying with would not touch the salad that she had made. The Icelandic people loved eating a plethora of animal products instead as the staple of their diet. How could they eat all these animal products, and still have benefit? Upon further investigation researchers discovered the key. The animals and fish they had been eating were raised on clean, open water, or nutrient-dense soil and plants that had been untouched by man (imagine a scene out of Lord of the Rings, where land is vast, fresh, and clear). This enabled the antioxidant, fatty acid composition, and other healthy compounds to be transferred from the flesh of the animal to the flesh of man. These people lived in rural areas, where raising and taking advantage of wild animals could support the human population.

Although many of the Paleo Diet advocates emphasize the importance of the source of the meat, they miss this one significant point: how can we truly be taking advantage of the hunter-gatherer lifestyle when we are not hunter-gatherers? How can we claim to mimic that lifestyle when the consumption of animal-based products today coincides with the consumption of low-grade, low-nutrient density material? We are exposing ourselves to animals who are not pure and wild in their origin, and who are eating plants or feed that is from nutrient-poor, degraded soil.

Tired all the time? Suffering from joint pain, muscle pain or weakness? Constipated, suffering from acne, eczema? If you are not in a place on the planet where you can kill your own game on a regular basis, your adherence to this philosophy may down the line create toxicity, and overly acidify your system.

The Myth of Evil Versus Good

As in every diet fad, it is always good against evil. Some food is the crown jewel, and the other is the root of our suffering. But is this dogmatic approach really beneficial?

As in the aforementioned book, where Dr. Miller traveled the world, and in older works like Weston A. Price, these researchers find that healthy and thriving populations have diverse and wide-ranging diets, with many different staples, and ratios of foods. They find one common denominator that is withdrawn from all these golden examples, processed food. This is where the Paleo diet is right. Processed and refined food is a method in our current civilization that is causing disease.

Where the Paleo diet goes wrong is in assuming that taking evolutionary steps back to our caveman days is the end-all, be-all of our needs. It is an assumption based on the flimsy demonizing of a wide-range of foods that some populations have thrived on, with good qualities of life. Legumes, root vegetables and grains, for instance, have been used in the highly touted Mediterranean diet, and in the Mexican, African, and Greek populations with longer life spans and hardly any sign of western disease.

Any diet that excludes food that is natural, wholesome, and untouched by man is most likely off track. Natural, unprocessed whole fats, carbohydrates, and proteins can be the cornerstone of a enjoyable, delicious, and youthful diet. 


Long-Term Lifestyle Challenges

Anything that we attempt to incorporate in our lives must be done with care and awareness to our personal disposition. We are polar beings who are constantly changing. One day we may need more of a macro-nutrient, or less of a mineral. Going through puberty, menopause, or a stressful time in ones life are all examples of how we need fluid and flexible wisdom in place to always have health on our side.

The Paleo diet, albeit with temporary health benefit, is regimented and unrealistic in its approach. Although the base of the diet includes fruits, vegetables, and healthy, natural oils, most people, especially those with high-stress and physical demands, are going to rely on the protein-dense animal products as the base of their caloric needs. The average person will have to rely on mail-order meats and animal products, expensive organic meats, or vi for conventional choices when over budget and in need of convenient fixes. This will over time challenge the individual to be steadfast on this plan without wavering in the real world, and will create physical imbalances and toxicity in the body. 

In Conclusion

There are many questions one should ask. How much data exists to support the dietary and disease findings of the Paleolithic days? And how far should we take this philosophy? Were the vegetables and meats steamed, stir fried or boiled in the Paleo days? If not, then shouldn't we follow that restriction as well, in the event that raw foods were what promoted health? If that was the case, would you follow suit and take it to the next level? Or would you much rather have a way of eating that is not part of such a bound construct?

Staving off the processed and denatured consumables of modern food manufacturing is smack-dab on spot. But encouraging the consumption of a high ratio of animal-based protein, and eliminating plants that have shown benefit in cultures around the world, is unhealthy in our day and age. Now more than ever we need more plant-based disease fighting, anti-aging, immune-enhancing phytonutrients to combat our stressful and toxic state, that are not present in animal products.

People who are excited about these new ideas are precisely those who need to approach their diet from a more intuitive, and self-assessed perspective. They may need to look at the emotional reasons that they eat, heal any digestive impairment that was developed from their previous diet, and above all learn how to make decisions in the real world, without feeling bogged down by a 'regimented religious experience' of a diet.

Nutrition for Osteoarthritis

I was in a hurry. Weaving in and out of crowds, only to find myself stuck behind an elderly man, seeming to concentrate on every single centimeter of movement with his step. At first I was frustrated, why couldn't he be aware and see that I was needing to pass? Why was he going so slow? As I darted forward I saw his face, tired and worn with pain. I remembered that my mother was recently diagnosed with osteoarthritis of the hip, my father of the knees when I was a child. They are suffering from debilitating pain. Many people in our country do. Walking, or any movement at all, is a huge task to muster. Their joints are damaged from osteoarthritis, so much so that it alters everything about their life.

Osteoarthritis is the inflammation of the joints due to cartilage degeneration. Normally, our bones meet at a junction (or joint) with a cushion of fluid and tissue. This enables the bones to move freely next to each other, like a boat on water. But people experiencing this condition do not have that buffer, and their bones grind against each other like granite-on-granite, creating inflammation, burning pain, and eventually immobility.

The methods for dealing with bone-on-bone inflammation are limited when dealing with a doctor. Pain relieving medications are the initial treatment to relieve the discomfort for the patient. Although the symptoms may diminish, the disease process itself continues. And the long term use of these NSAID's actually cause more inflammation by stressing the liver, and damaging the lining of your intestines. The New England Journal of Medicine states that the long-term use of these over the counter drugs exacerbates asthma, allergic reactions, fragility of the bones, and immune system depression (New England Journal of Medicine 331, no. 25, 1994). These are all progressed forms of inflammation.

The other option is surgery, where the joints are replaced or resurfaced, or when tissue is shaved, trimmed, or reconstructed. But this does not come without risks as well. Blood clots, infections, dislocation, loosening and stiffening of the joint, in addition to the devices malfunctioning (as is the case with Zimmer Durom Cup).

None of these methods are addressing the underlying cause of the condition. Why is it that the body has allowed the degradation of cartilage tissue? Where is this inflammation attack coming from?

There is the wear and tear of living. Yet many people live into their 90's and beyond without any symptoms of joint discomfort and degradation. Perhaps it is genetics, yet even if we have some collagen-producing defect in our make-up, isn't their ways to prevent or reduce the effects? I believe there is.
  
When it comes down to it, osteoarthritis is a symptom of extreme, unnatural, and rapid aging in the body. If you are experiencing it, you are getting old, fast. Free radicals are the culprit.

Think of your body like a house. The more activity inside your house (metabolism, toxicity, stress, movement, etc.) the more stress is produced on the electrical, structural, and utility units, and repair or replacement is needed. In a normal household we have ways to deal with these natural issues. We call in repair workers (immune system) and buy raw materials needed (antioxidants) to neutralize or replace the parts that are not working. But in a house that is poor, and not getting enough funds (nutrients) we are unable to protect and fix the things that go wrong.

Nutrition no doubt has been shown to prevent bone disorders and inflammation from occurring. But there is also research showing that the addition of healing foods, and the exclusion of anti-nutrients from the diet, may be able to regenerate tissue and boost pain relief.

What is the most common and ubiquitous substance that your body is exposed to? What do you take in 5 times a day, every day of your life? Food! Yet this significant and impactful factor in your lifestyle is rarely discussed when it comes to bone and cartilage health.

What follows are suggestions for eating right for bone and joint health. If you take these factors into account and implement them in your everyday life, you will reap rewards.

First, we want to raise the deposit of certain resources into the bank account of your body that will provide your cells with the raw goods needed for repair, regeneration, and healing. Here is a sampling of some:

• Cayenne pepper contains capsaicin, a phytonutrient rich in Vitamin A and C. The consumption of this spice cinches down on inflammation, and helps in decreasing the pain associated with arthritis.
• Berries like cherries, blueberries, raspberries, and strawberries have a remarkable ability to strengthen collagen in the body. Eating one cup a day has shown to reduce uric acid formation, and prevent gout and other forms of arthritis (M. Gabor, "Pharmacologic Effects of Flavonoids in Blood Vessels," Angiologica 9).
• Potassium-containing foods help in prevent the calcification deposits in the joints that causes stiffness. They also inhibit sodium retention, and prevent bone loss. The rich sources are bananas, green leafy vegetables (think kale, swiss chard) kelp, salmon, sesame seeds, sardines, brown rice, garlic, winter squash, nuts, and yams.
• Apple cider vinegar, a teaspoon included in a glass of water before each meal, fights the build up of acid crystals in our joints. It also helps us digest proteins, reducing the inflammatory effects of undigested food.
• Garlic and onions have proven to be beneficial for osteoarthritis and gout. They contain sulphur compounds that have antiviral and antibacterial properties, giving the immune system a much needed boost to fight free radical damage.
• Vitamins! Studies continue to show that patients who are deficient in vitamins and minerals are more prone to osteoarthritis. Dr. Roger Williams of the Rheumatic Clinic in London says that it is very possible that those who suffer from arthritis could achieve permanent results through proper nutrition and joint manipulation. 
• Vitamin C rich foods repair cartilage and tissue and are co-factors in protein synthesis (in other words, they help rebuild things in the body). The rich sources are broccoli, parsley, guava, strawberries, kale, cabbage, bell pepper, citrus fruits, watermelon and papaya. 
• B vitamins are essential for joint health. Niacin (Vitamin B3) helps people from developing osteoarthritis in the first place. Pantothenic Acid has been given orally to patients and their osteoarthritis improved. B vitamins are especially rich in green leafy vegetables.
• Vitamin E is a powerful nutrient that fights free radical damage and reduces inflammation. Studies have shown that sufferers of osteoarthritis with a high intake of Vitamin E report a significant reduction in their pain. Mustard greens, chard, sunflower seeds, almonds, and spinach are great sources of this vitamin.
• Omega 3 Fatty Acids are polyunsaturated fats that are notorious for being deficient in the standard American diet, and for being anti-inflammatory. Anti-inflammatory substances are like bouncers that keep your crazy kids from partying and destroying your house. With their help they can prevent the damage that is done to cartilage and connective tissue, among other things. Find these fats in flaxseeds, walnuts, and cold water fish like salmon.
• Zinc, copper, selenium, Vitamins A, D, and K have all been found to be co-factors in the growth, maintenance, and protection of the joints and cartilage.
• THE BOTTOM LINE FOR EATING FOR JOINT HEALTH:
• An Alkaline Diet - Foods, when burned as fuel in the body, produce acidic or alkaline byproducts. If we consume too many acid foods (meat, poultry, dairy, and grains) then our body is more apt to produce inflammation and rapid aging of the tissues and joints in the body. We want to shoot for foods that give us alkaline minerals and phytonutrients that fight off inflammation, infection, and rapid aging. Remember:
• Eliminate animal products (including dairy). 
• Raise your intake of cold water fish, like tuna, salmon, herring, and halibut, which produce a natural anti-inflammatory effect in the body.
• Focus primarily on fresh fruits, vegetables, raw nuts and seeds as the main staple in your diet. These foods are the pillar category in nutrition for fighting disease and chronic pain.

Eating good food is only the beginning. Ingesting anti-nutrients, or foods that are taking vitamins, minerals, and energy out of the body, can continue to create disease and inflammation. Here are the foods to avoid for those with osteoarthritis:

•  Phosphorus to calcium balance in our body is important. Too much phosphorus in relation to calcium interferes with the chemical balance required for bone and joint health. Dr. Nancy Appleton warns that if functional calcium in the blood is low, the body will compensate by removing calcium from the bones. Oftentimes this leads to calcium being deposited in weak joints, causing crippling pain and inflammation. Lower your intake of the following phosphorus-containing foods and substances: 
• Meat, poultry, dairy, soda, caffeine, alcohol, and table salt.
• Sugar suppresses immunity, increases inflammation, causes weight gain, mood swings, hormonal imbalances, and dilutes our nutrient intake with empty calories. Free sugars include corn syrup, table sugar, beet sugar, evaporated cane juice, etc. Sugar is a main ingredient in our favorite comfort foods, like cookies, candies, cakes, pastries, fruit juice, and soda. Eat nature's sugar instead, fresh fruit!
• Refined foods are foods that have been processed to become packaged, marketable, and less perishable. The problem with these foods is that they no longer are complete nutrition packages. Mother nature designs, for instance, a grain to come with vitamins, minerals, and enzymes that actually aid in the digestion and absorption of the food. When these are taken out (as is the case with grocery store packaged food) the body has to take withdrawals from its own nutrient reserves to process the food. The end result is an overdrawn internal system, pulling resources from the bones and tissues to deal with what has been eaten! Refined foods include white rice, white flour, white bread, white pasta, cookies, crackers, pizza and snack cakes. Make sure to look for products made with whole grain flours, and stick to fruits, vegetables, raw nuts, legumes, and oils as the main staples of your diet.
• Stimulants, which include cigarettes, alcohol, marijuana, caffeine, pharmaceutical and recreational drugs, may make the body feel better temporarily, but they are poison to the bones. A stimulant is something that arouses improvement in your physical or mental function. But what many people do not realize is that stimulants increase function by scaring the body. On exposure to one of these substances, the improvement felt is actually the body pumping blood through the kidneys 10 times faster, increasing heart rate, and heightening mental acuity, to get the substance out of the body as fast as possible. Over time this causes increased free radical damage, aging of all the cells, and burns out the internal factories of the body that are supposed to keep the body in tip-top shape. Begin to taper down by reducing your intake by half, and then another half, until you can wean yourself off completely.

Although the protocol above is just scratching the surface of what we can do with nutrition, these pointers will be a great start in supporting the healing of your body. So much more comes into play. You may need to consult with a nutritionist for support and guidance on more specific and far-reaching programs and education like the following:

• Portion Sizing - Eating large meals can inhibit digestion, and prevent the absorption of nutrients needed for repair.
• How To Eat - Have you ever thought of not what you eat, but how? This has a huge influence on your youthfulness, health, and ability to utilize nutrients. 
• Emotional Dysfunctions With Food - Have you always felt out of control with food, and at odds with your weight? Discover what is preventing you from letting go of destructive addictions and habits.
• Body Image - No matter what your diet, current state of health, or life experience, loving and appreciating your body as it is right now is integral in the healing process.
• Hypochlorhydria - Low stomach acid can be an issue that is contributing to inflammation, nutritional deficiencies, and rapid aging. 
• Leaky Gut Syndrome - Intestines that are damaged can allow undigested food molecules to reak havoc on the internal system of the body. This is thought by many practitioners to be one of the prime causes of auto immune disorders.

If osteoarthritis could teach us anything, it is that we must pay attention to the subtle needs of the body. We may not feel the stabbing pain in the joints or feel the disappointment that we cannot keep up with our kids in the backyard in our immediate moment, but the potential is there. The burning of the lungs with the drag of a cigarette, the fatigue after the doughnut, or the guilt following a binge-eating session are all opportunities for us to feel and respond to the needs of our body before we develop more progressive and debilitating conditions. If the body is pushed to constantly 'give in' to an acidic, stressful, and nutrient-deficient lifestyle, something is taking the brunt.

Blueberries: Balls of Fury!

When I get sick, my imagination runs wild. A side effect of going to college and studying the inner workings of the body, I can see the little viruses or bacteria infiltrate my system (maybe while my immune army was busy fighting off the glass of wine the other night?). They wear 1930's clothing, carry machine guns, and somehow Al Capone (played by Robert De Niro) is in there somewhere. These untouchables are not in their element. They are in a foreign land, and are no match for my immune system, brimming with cells that neutralize, fight, destroy, and dispose of sleaze balls like these.

But sometimes our body runs out of the raw resources needed, and we fall prey to a bout of the flu, or maybe even over time we yield to the most compromising immune deficiency of all, cancer. In the U.S., an estimated 25–50 million cases of the flu are currently reported each year — leading to 150,000 hospitalizations and 30,000–40,000 deaths yearly. And cancer takes 500,000. It appears as though these renegade cells or viruses are winning!

Lucky for us nature has designed foods that, when ingested, give the body the fire power needed to combat these imbalances. Plants! And one of the most popular and widely studied super hero for boosting immune capacity in the plant kingdom just became available this May!

Blueberries!

Blue, round, succulent, sweet, and dense, they are like little balls of fury against foreign invaders and domestic terrorists (like cancer). They contain powerful antioxidants that not only strengthen the immune system and combat the criminals of the body, but also improve the integrity collagen in your tissue, skin, and cardiovascular system. They promote brain health, regular elimination, and have compounds within them that seem to be specialized soldiers. Ellagic acid, for instance, blocks metabolic pathways that allow cancer. Resveratrol (that came along with that glass of wine, and the gift of a hangover) can prevent cancer and heart disease.

This summer, make sure to increase your antioxidant capacity with blueberries. They satisfy that sweet tooth, and only pop 81 calories for one cup! Here are some tips for enjoying them:

• Straight out of the Organic carton (rinse them with water first) for a snack!
• Sprinkled on your morning cereal or yogurt. 
• Freeze them and pop them in your mouth as a yummy dessert.
• Put them in a almond milk smoothie, with banana, hemp protein, and some fresh pineapple.
• Blueberries with Maple-Cashew Drizzle
• Maple-Cashew Drizzle Recipe
• 1 Cup Raw Cashews
• 1/2 Cup Almond Milk
• 1 Tbs. Maple Syrup or Honey
• Pinch of Sea Salt
• Blend the above ingredients together in a food processor or blender. Drizzle on top of a pint of blueberries. 2 Servings.