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Hi
How is your car running these days? This month I give you a number of simple suggestions to help your body function at its best by reducing your toxic burden. Are you comfortable with the notion of "detoxing"? The idea can come across like a airy-fairy, holistic health concept or a confusing medical-mumbo-jumbo protocol. So let's make it simple: think of it like a car tune-up. When gunk builds up in your gas or oil, your car runs poorly. You can even come to a screeching halt. Well, the same applies to your body. How do you keep your car running well? You give it clean gas and oil and keep the filters clean. The same wisdom applies to your body. Give it clean food. And keep your body's filters clean (e.g. liver, kidneys, bowel). Keep reading for some ideas on how to help your body run smoothly all year long.
What do you want in 2010? How about better health?
We've entered the magic time of New Year's Resolutions, and many of them end up being about health. Unfortunately, most Resolutions become also-rans by the end of January. But it doesn't have to be that way. If you want your life to change, it's important to spend some time reflecting and deciding what you really want. Seriously. Don't be vague. Be very specific. Make it something you can control. And then write it down. In my experience, the secret is in beginning right away to take small, daily steps to actually make it happen. Don't get overwhelmed or caught up in negative talk (that voice in your head that says "Uh, great idea, my friend, but there ain't no way that's going to happen"). Start small. Do a little bit each day. And keep going! The victory is in persistence, not perfection.
Here's to a Healthier and Happier New Year for all of us.
Eat on purpose. Live on purpose.
Be Well,
Tracy |
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In this Issue
- Detoxify Naturally
- Recipe of the Month:
Broccoli Rabe Rave
- Mystery Label Revealed
- More Toxins in our food
- Upcoming Events:
- Vegetarian Night
- Wine & Chocolate Treat
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Crazy for Cruciferous Vegetables
Our bodies are amazing! We are exposed to a wide array of toxins and poisons each day, and our body is designed to process and excrete them seamlessly. But our body's detoxification burden is growing... Since World War II, more than 85,000 new synthetic chemicals have been released into our environment. Over 350 different pesticides are applied to our food (at the rate of over 4 billion pounds per year!). In fact, traces of over 400 chemicals can be found in the average human (and over 200 in a baby's placenta). If this doesn't concern you, I encourage you to consider it again. Our toxic exposure is increasingly outpacing our body's natural ability to keep ourselves clean inside and free from harm.
Certainly we can work to reduce our exposure (see more in the article below). But we can also support and increase our body's ability to process toxins. We detox primarily  through our liver, kidneys, bowels, and skin. Today I want to focus on your liver health and an easy way to boost its level of detoxifying enzymes: eat cruciferous vegetables. This family of vegetables includes cabbage, radish, broccoli, cauliflower, Brussels sprouts, arugula, turnip, and most heavy greens (e.g. kale, collard, turnip, mustard, bokchoy, broccoli rabe).
All of these vegetables are rich in sulfur. More specifically, they contain a big dose of sulforaphane (technically a phase II detoxification enzyme) that helps the body to convert chemical toxins from harmful free radicals to water-soluble waste that can be easily excreted from the body. This detoxing powerhouse also helps your cells to produce enzymes that naturally protect them from the molecular damage of cancer-causing chemicals.
Enjoy these vegetables daily and use a wide variety to keep it interesting. There are so many options: consider fresh salads, crispy stir-frys, marinated salads like cole slaw or broccoli slaw, steamed medleys, and raw cuts with dip. See this month's recipe for a quick and delicious way to prepare any kind of heavy greens. To maximize your nutritional benefit, avoid microwaving these vegetables, or if you must, do so in glass and not in a plastic bag. Sprouts from this vegetable family (e.g. broccoli sprouts, radish sprouts) are a quick and easy salad topper. Juicing is also a great way to concentrate the nutrition from these vegetables. However you enjoy them, make a point of adding these detox building blocks to your diet every day.
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Looking for a way to jumpstart your new year's plans for healthier eating and cooking? Join us!
Healthy - and Delicious - Vegetarian Eating
Do you believe every meal needs a piece of meat to be satisfying? This event is perfect for vegetarians, for meat-lovers, or for those who simply want more alternatives and variety in their diet beyond typical American fare. Vegetarian dishes really can be hearty, delicious, and satisfying. Don't believe me? Come and see for yourself! Learn to build a balanced single meal - or a lifestyle - using food from the earth. Let me show you how to do this with easy dishes you'll want to make at home. $35pp
Wednesday January 20, 6:30pm
Wine and Chocolate: Decadence that is Good for You
This one doesn't need much more description, does it? Come and join us to sample, savor, and learn the health benefits of these wonderful indulgences. This makes for a particularly fun evening exploring natural ways to relax. Enjoy a variety of wines, chocolates, and chocolate dishes selected to enhance - not endanger - your health. Start off the new year with a celebration of things you enjoy!
$35pp
Saturday, January 23rd, 7pm
Every session is a relaxed and informal event in my own kitchen in Hopkinton, MA, where you will meet others who love food and want to eat healthily. Feel more at ease in the kitchen. Bring more love and laughter to your cooking. Sample several dishes and take all the recipes home. Register now to participate in one of these lively, entertaining, and delicious events (call 508-944-1407 or email tracy@purpose.us.com). |
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Arsenic in Your Chicken (Nope - not kidding!)
Last month, I introduced the key role that toxins play in fueling chronic disease. It is indeed a dangerous world we live in...the air we breathe, the water we drink, the food we eat, the things we put on our skin. Some of these come from well-known and expected sources such as car exhaust, household chemicals (e.g. ammonia), and chemical preservatives in our food (e.g. sodium benzoate). If inspired, we work to avoid these more obvious toxins. There is, however, a wide array of hidden toxins out there that might surprise - or even shock - you.
Americans consume a lot of chicken - about eight billion pounds per year. That demand makes poultry farming an enormous industry. And while there are thousands of chicken farmers, there are only a few actual chicken producers (e.g. Tyson). Industry consolidation drives cut-throat profit standards, and farmers are forced to make tough decisions about how to reduce their costs and still eek out a modest living. The idyll you might imagine of chickens running about in a green pasture nipping at grasses and bugs is increasingly becoming only a figment of our imaginations. Factory-farming is now the American standard. And unfortunately, typical industry practices have evolved not only to condone inhumane animal treatment but also to allow toxic chemicals free rein in farming.
 Roxarsone is a common feed additive in commercial chicken food. It's not allowed in organic chicken production, but as recently as 2006, over 70% of standard American poultry raised for food was fed this inorganic arsenic compound. It's used to fight infections in the birds and to increase chicken growth abnormally, particularly to make chickens with very large breasts (the most profitable part!) and small legs that can't support them. Roxarsone also promotes blood vessel growth which gives the meat a pinker, "more pleasing" color. Of course, arsenic does the same thing in humans too and can promote cancer growth. In fact, chronic arsenic exposure is linked to a 10X increase in risk for cancers of the lung, skin, and bladder and is a suspected cause of liver, kidney, sinus, and prostate cancer. Even low-level chronic exposure is linked to atherosclerosis (arterial plaque), diabetes, and peripheral neuropathy (pain or numbness in the extremities - often a first sign of toxicity).
It gets more interesting. Roxarsone has been approved by the FDA for  chicken feed for over 50 years. Yet our Centers for Disease Control lists arsenic as the toxic chemical posing the number one greatest threat to public health. Hmm...sounds like the right hand and the left hand aren't talking to each other? Unfortunately, we get arsenic and other heavy metal toxicity (e.g. mercury, aluminum) from many sources...our water, our air, our food. Run-off from poultry farms can contaminate local water supplies. Poultry excrement is routinely fed to farm-raised fish (generally, look for wild fish varieties when you shop). Children romp on playground equipment made from pressure-treated wood; the green color you associate with it is CCA (chromated copper arsenate)
which is readily absorbed through the skin (look for safer, plastic playground options).
The body burden of arsenic and other heavy metals can become high and can lead to chronic disease. But don't let new information overwhelm you! Just consider resolving this year to become more aware of toxins in your life and to avoid the sources you know about and can control. You can learn more about arsenic in your chicken, and where you can, try to avoid this source of heavy metals.
 When shopping, choose to shop on purpose (and vote with your dollars) and to buy organic and preferably free-range animal products like chicken.
When you eat out, it's hard to control (or even know!) where your food comes from, so consider saving some money and choosing to eat at home more often. Every small step matters.
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Mystery Label Revealed
Did you correctly guess the product behind December's Mystery Label? Congratulations to Marsha Collins for being the first to recognize the ingredients in Crystal Light Lemonade.
Planning to reduce sugar this new year? Committed to losing weight? Congratulations! Those are both excellent goals. But don't make the mistake of trying to do so by turning to artificial sweeteners like aspartame and acesulfame potassium and products like Crystal Light and diet soda. Despite multi-billion-dollar marketing campaigns, all artificial sweeteners are still toxic chemicals. As my grandfather used to say, "Lipstick on a pig is still a pig." I cover this topic often in my newsletters because I think it's such an important one.
The US FDA has documented a whole host of health problems associated with regular consumption of aspartame (typically marketed as Equal or Nutrasweet) including headaches, seizures, memory loss, depression, heart arrhythmia, joint pain, and muscle spasms. Most of these are neurological as aspartame can pass the blood-brain barrier in your body (why it's particularly important to avoid it while pregnant or nursing). Aspartame is made up of three ingredients: aspartic acid, phenylalanine, and wood alcohol (methanol), all of which can cause problems in your body. Methanol consumed in this form can turn into formaldehyde, a known poison. Aspartic acid is a hidden source of MSG which, as I shared in my Jan. '09 newsletter, can be a neurotoxin when consumed regularly. But the list of concerns goes on and on... Learn more about the dangers of aspartame in this great write-up .
Don't give up on your goals! But avoid confusing your body by giving it fake, chemical-laden "food-like substances" and stick to whole, natural, true foods. In general, Americans need to drink more water. Bored with the taste? Kick it up by adding a splash of juice or some citrus slices. Herbal and green tea (hot or iced) are also excellent choices. If you need it to be sweet, try a little honey or a natural, herbal sweetener called stevia (available in the healthier food section of most grocery stores or you can order it on-line).
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Broccoli Rabe Rave
Treat your liver to a spa experience!
Ingredient
1 large bunch broccoli rabe (or any other heavy green)
2 cloves garlic
2 Tbsp olive oil
1 Tbsp water
pinch of sea salt
Directions
Wash broccoli rabe, shake off excess water, and cut stems into 1-2 inch pieces. Warm oil in a saucepan over medium heat. Add garlic and sauté for 2-3 minutes. Add broccoli rabe and sea salt and sauté for about 3 minutes. Add water, cover and allow to steam for 2 minutes. Check for desired tenderness and steam a bit more if necessary. To cut any bitterness, sprinkle the greens very lightly with a mild vinegar (e.g. rice vinegar).
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What I Find Inspiring
Our greatest glory
is not in never falling,
but in getting up
every time we do.
-Confucious
Chinese philosopher & reformer (551 BC - 479 BC)
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My name is Tracy Harrison. I am a health and wellness counselor and the founder of Purpose LLC. I work with individuals and groups to help them make step-by-step changes to become healthier and happier. Unlike most health fads and gimmicks, my clients make life-long habit changes. It's easy and fun, so it sticks. Permanent results are possible!
You don't have to be sick. You don't have to feel exhausted and depressed. You don't have to feel old and creaky. You can change your reality. You can rediscover real joy in your life.
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