9 Reasons to Eat Fermented Foods

Hi! Happy September! This month I’d like to focus on gut health! You may have heard that all disease begins in the gut. And it’s really important to take care of your microbiome. After all, your gut is your second brain!

So, let’s talk fermented foods. What are fermented foods? 
You have probably heard of sauerkraut and kimchee. These are examples of fermented foods, but beware if you are buying these straight from the shelf at the supermarket. Store bought fermented foods often contain high amounts of salt. They also tend to be completely over processed and are also usually pasteurized, which means they have been prepared at high temperatures that kill all the goodness that properly fermented foods provide.

What you want to look for is raw fermented foods. An example of raw fermented foods is cultured vegetables that are left in airtight jars at room temperature for several days. Commonly, the vegetable used for this is cabbage, but you might also find it mixed with carrots or beets or radishes and other vegetables which can be used as ferments too. One of my favorites is red cabbage with beets!
Examples of traditionally fermented foods that naturally contain probiotics include: 

• Fermented drinks: Kefir, Kombucha
• Fermented vegetables: Sauerkraut, kimchee, and cucumbers. 
• Fermented soy: Miso, tempeh, and natto. 

Why eat fermented foods? 
When vegetables have been fermented, they become even more nutritious. The healthy enzymes which are present in the vegetables flourish when fermented, and create an environment that is full of probiotics, enzymes and minerals which are important for a healthy body. The probiotic good bacteria and enzymes in fermented foods help to populate our gut and intestines with lactobacilli which are really important for healthy digestion. 
They also help to eliminate toxins from our body, so eating them will allow your intestines to detox which is a really good thing! Raw, cultured vegetables are really potent in terms of helping your body to operate efficiently. When your body is working the way it should, then you will not only feel great, but you will look beautiful too. Eating fermented vegetables will also help with weight loss and lead to more energy, as well as balance out the pH levels of your body. 
When everything is working as it should, you will find your immunity is boosted from having a healthy gut and you will start to really feel cleaner. It is important to eat fermented foods regularly to really experience all the amazing health benefits that were mentioned above. 
The great thing is that they are easy to eat with just about anything. It is recommended to get into the habit of adding them to your salads or even just having them as a side to other dishes you eat. They are particularly good to eat paired with starches and proteins, as it will help you to digest these foods better. 

Nine reasons to eat fermented foods 
1. Fermented foods improve digestion. 
2. Fermented foods restore the proper balance of bacteria in the gut. These health ailments (lactose intolerance, gluten intolerance, constipation, irritable bowel syndrome, yeast infections, allergies, and asthma) have been linked to a lack of good bacteria in the gut. 
3. Raw, fermented foods are rich in enzymes. Your body needs enzymes to properly digest, absorb, and make full use of your food. As you age, your body’s supply of enzymes decreases. 
4. Fermenting food actually increases the vitamin content. 
5. Eating fermented food helps us to absorb the nutrients we’re consuming. You can ingest huge amounts of nutrients, but unless you actually absorb them, they’re useless to you. When you improve digestion, you improve absorption. 
6. Fermenting food helps to preserve it for longer periods of time. These fermented foods ie sauerkraut, pickles and salsa will keep for months. A suggestion: if you have a huge batch of produce in your garden that you don’t want to go to waste or know how to use up, ferment it! 
7. Fermenting food is inexpensive. There’s nothing fancy required for this hobby. And many of the foods required to make these recipes are very cheap. You can use inexpensive cabbage to make sauerkraut, or get yourself a kombucha scoby and with a little water, sweetener and tea, you have a health elixir. 
8. Fermenting food increases the flavor. 

9. Fermented foods help build immunity.
How to Incorporate More Fermented Foods Into Your Diet 
Drink fermented beverages. Kefir and kombucha are available at many health food stores. They’re also very easy to make at home. Serve food with pickles, sauerkraut, salsa, ketchup, kim chi, and other naturally fermented condiments. You can buy naturally fermented condiments at health food stores or make your own. Get creative and experiment! Try making your own kombucha, kefir ice cream, sourdough bread, and fermented coconut milk, Eat some Japanese natto with rice. 

How to Ferment Your Own Foods 
It’s easy to get started with fermentation. You just need some starter cultures and some mason jars. First, wash your hands with soap and water.
1. Start with a cabbage or cucumber. Discard outer wilted leaves. Shred the cabbage in the food processor or slice it into quarters then cut into thin ribbons. Add this mixture to a bowl and add kosher salt or pink sea salt. Start to massage the cabbage and salt with your hands. It’s good if there is some liquid that appears. You want the cabbage to become limp and watery.
2. Pack the mixture into a sterilized (dishwasher cleaned) jar, and press it down so that the cabbage is tightly packed and under the liquid. Leave some space at the top of the jar, as the cabbage mixture will expand. Cover the jar with a cloth and use a rubber band to keep the cloth down. Leave at room temperature for 3 to 10 days away from sunlight.
3. Check the cabbage everyday. Press down any cabbage that floats above the liquid. After 3 days, try cabbage. It is tastes okay then put the jar into the fridge. Or you can let it ferment a lot longer, one more week. You can start eating some of the fermented cabbage once you put the jar into the refrigerator and enjoy! 



August Food Focus: Water

I hope you’re having a great month. I like to start my monthly food focus post with an inspirational quote.

Guard well your spare moments. They are like uncut diamonds. Discard them and their value will never
be known. Improve them and they will become the brightest gems in a useful life.
-Ralph Waldo Emerson

Relaxation and Exercise

Summer is often a time for serious play, time off and deep relaxation. Many of us use the summertime to rebuild
our reserves for the rest of the busy year. In our work-crazed society we can lose sight of the benefits of slowing
down and taking time to rest. Now that summer is in full swing, it’s time to enjoy the restorative powers of
reconnecting to your body through movement and relaxation. The body loves to move. Even though our body is healthiest when it is getting appropriate physical activity, we often feel dread and boredom when we hear the word “exercise”. Think for a moment of what type of movement you would consider fun as opposed to torturous. Perhaps you loathe the idea of a gym, but miss taking dance classes. Maybe you secretly want to try
yoga or rollerblading. You could play touch football with your kids, walk with a neighbor in the mornings or go for a swim. The summer offers so many choices – it’s simply up to you to choose which style of movement excites you. Your heart will thank you, your soul will be gratified, your limbs will be more fluid and you’ll sleep better at night.

Summer is a unique time of year when we can do both our relaxation and our movement out in nature. Take a
nap in a hammock and enjoy the smell of freshly cut grass. Go to the park and meditate or read under a favorite
tree. One of the greatest places to rest in the summertime is by the water. There is something magical and
restorative in water, and we naturally crave to be near it, by it or in it. Heading to the water, whether it is the
beach, a lake or a kiddy pool, can be relaxing and rejuvenating.

Whether you are relaxing, exercising or both, notice that being outside in nature has a profound way of quieting
the mind and reconnecting us to ourselves. Often this relaxation and peace of mind are what our bodies crave
the most. So while summer is with us, strap on your sandals and enjoy the rich elements of sun, wind and water
and the nourishment that they bring.

Food Focus: Water

Most of us are aware of the importance of drinking enough water. Getting our daily dose of water helps our organs perform their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly. Even with this knowledge, it can still be challenging to drink all the water our bodies deserve daily. In the summer, when we tend to play hard, sweat and spend prolonged time in the sun, drinking plenty
of water is critical. Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.

To start your day right, set a large glass of water by your bed each night and drink it when you wake up. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead. Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. Having a bottle of water close by will remind you to take a sip when thirsty. The first sip will usually let you know how much more water you need. A sip or two may be enough, or you may need a big glass. If you drink most of your daily water before early evening, you most likely will not be thirsty before bed. This is good, because drinking before bed and then waking to use the bathroom disturbs your peaceful night’s sleep.

What about quality? Some people like bottled water, while others prefer filtered water. The key is to like the
taste of the water you are drinking, and the water should agree with your body. If the taste of plain water is
unappealing, experiment to see how you can make it tasty and drinkable. Try adding a few mint leaves, a wedge
of lemon, a sprig of parsley, slices of cucumber, a twist of lime or a squeeze of orange to make water more
tempting, or to jazz up your routine. Also, drinking tea or juice and eating raw fruits and vegetables contribute to
the hydration process. So, splash in the waves, swim in the sun, drink plenty of water and enjoy the summer

Recipes of the Month:

Summer Tea
Prep time: 2 minutes
Cook time: 24 hours
Yield: 2 liters

3-4 tea bags of your choice


  • Fill an extra-large mason jar with water, add 3 or 4 of your favorite tea bags and cover with lid.
  • Place in sun for one full day and let the shining rays pour in heat and energy, bringing out the wonderful tea
  • Sweeten if so desired with natural sweetener and serve at room temperature or cold over ice.
    Note: Garnish with mint leaves or lemon wedge.

Ginger Tea

Prep Time: 7 minutes
Cook Time: 24 hours
Yield: 6-8 servings

1 pound fresh ginger root
2 quarts water
juice of 2 limes
maple syrup to taste


  • Thinly peel the fresh ginger, grate and mix with water in a large saucepan.
  • Bring to a boil and simmer for 4 minutes. Cover the pan and turn off the heat; leave
    for 24 hours.
  • Strain the liquid through a fine mesh sieve.
  • Add the lime juice and maple syrup or agave. Stir until dissolved. Serve chilled.

Another great summer drink is fruit-infused water. Use filtered water and add in slices of your favorite fruit. This makes a yummy Summer drink! And it’s healthier than the store brands.

Please forward this blog post to your friends, family members or colleagues who might be interested and/or inspired by it

Top 9 Benefits of Quercetin

Quercetin is a type of antioxidant found in plant foods such as leafy greens, berries, and broccoli. Research shows that quercetin can help manage numerous health problems ranging from heart disease and blood vessel problems to allergies and fatigue.

Have you ever wondered what makes a “Superfood” a super food? Have you wondered what the top superfoods like red wine, green tea, kale, and blueberries all have in common? The answer is quercetin, a natural compound tied to longevity, heart health, endurance, immunity, and more.

According to many studies. quercetin plays an important role in fighting free radical damage, the effects of aging, and inflammation. It s ione of the most abundant flavonoid antioxidants in the diet. In fact, quercetin is considered to be the most widely distributed and extensively studied flavonoid, according to a review published by the NIH in 2018.

Here are the top 9 Benefits of Quercetin and why to add quercetin-rich foods into your diet.

1. Lowers Inflammation

Flavonoids (aka bioflavonoids) including quercetin, are key anti-inflammatories that act as antioxidants, which means they fight the natural process of oxidation that takes place over time as we age. Quercetin can help stop damaging particles in the body known as free radicals, which negatively impact how cells work.

Research now shows that inflammation is the root of most diseases, including heart disease, cancer, cognitive decline, some mental disorders, and autoimmune disorders. At this time, practitioners and patients report using quercetin to effectively fight a variety of conditions related to inflammation, including:

  • “Hardening” of the arteries (know as atherosclerosis)
  • High cholesterol
  • Heart disease and circulation problems
  • Insulin resistance and diabetes
  • Eye-related disorders, including cataracts
  • Allergies, asthma, and hay fever
  • Stomach ulcers
  • Cognitive impairment
  • Gout
  • Cancer
  • Viral infections
  • Chronic fatigue syndrome
  • Inflammation of the prostate, bladder, and ovaries
  • Chronic infections of the prostate
  • Skin disorders, including dermatitis and hives

2. Fights Allergies

Some consider quercetin to be a natural antihistamine and an anti-inflammatory, possibly making it effective for lowering the effects of seasonal and food allergies, plus asthma and skin reactions. However, most research to date has been conducted on animals and not humans.

Histamines are chemicals that are released when the immune system detects an allergy or sensitivity. Quercetin can help stabilize their release from certain immune cells, which results in decreased symptoms such as coughs, watery eyes, runny noses, hives, swollen lips or tongue, and indigestion.

Quercetin has long been used in ancient Chinese herbal formulas to block allergies to certain foods (such as peanuts). 

3. Supports Heart Health

Because of its ability to lower inflammation and oxidative stress, quercetin seems to be beneficial for people with heart- and blood vessel-related disorders, according to a number of studies.

For example, a study shows that eating lots of deeply colored fruits and veggies that contain flavonoids is linked to a lower risk of cardiovascular disease, and even death, in older adults. Another study shows that Quercetin has also been connected to reduced risk for type 2 diabetes and obesity, which have many of the same risk factors as heart disease.

Studies done on animals and some human populations show that various types of flavonoids (quercetin, resveratrol, and catechins, for example) can help reduce the risk of atherosclerosis, a buildup of plaque within the arteries that can reduce blood flow, one of the primary risk factors for heart attack and stroke. Some studies have also shown that people who eat the most flavonoid-rich foods typically have healthier and lower cholesterol levels, plus fewer incidences of hypertension and high blood pressure.

In fact, if you’ve ever heard that red wine is good for your heart, that’s because it’s a natural source of quercetin. It’s one of the main active ingredients in red wine extract, which is associated with healthier heart function.

4. Helps Fight Pain

Taking quercetin supplements may help lower pain associated with arthritis, as well as infections, including those of the prostate and respiratory tract. This study suggests quercetin reduces inflammatory pain. For example, there’s some evidence from several small studies that people experiencing bladder pains from infections (causing an urgent need to urinate, swelling, and burning) have fewer symptoms when taking quercetin supplements.

Flavonoids are also linked to reduced symptoms of prostatitis (inflammation of the prostate) and rheumatoid arthritis. There’s evidence that when patients with rheumatoid arthritis switch from eating a “typical Western diet” to one higher in antioxidant-rich foods (like uncooked berries, fruits, vegetables, nuts, roots, seeds, and sprouts), they experience less pain and fewer recurring symptoms.

5. May Improve Energy and Endurance

Quercetin is added to some athletic supplements because it’s believed to help increase athletic performance and endurance, likely because of its positive effects on blood flow. Researchers from the School of Applied Physiology at the Georgia Institute of Technology found that, on average, “quercetin provides a statistically significant benefit in human endurance exercise capacity (VO2 max) and endurance exercise performance.”

Other studies show that quercetin helps increase immune function and prevents susceptibility to illnesses that can occur when someone trains intensely and experiences exhaustion. One study found evidence that taking a dosage of 500 mg of quercetin twice daily helped protect cyclers from exercise-induced respiratory infections.

Because it can boost energy, quercetin could affect sleep patterns. One study found that it may alter the sleep-wake cycle partly through activation of GABA receptors. However, insomnia is generally not believed to be a common side effect of taking quercetin.

6. Might Help Fight Cancer

A Boston University School of Medicine study published in the Journal of Biological Regulators and Homeostatic Agents shows a link between a nutrient-dense diet rich in quercetin and a lowered risk of cancer. Quercetin seems to have potential chemo-preventive activity and might have a unique antiproliferative effect on cancer cells, making it an effective addition to any natural treatment approach. Research shows that this may result from the modulation of either EGFR or estrogen-receptor pathways. Studies have also found that quercetin can help stop the processes involved in cell proliferation and mutation, the growth of tumors, and symptoms related to typical cancer treatments, such as radiation or chemotherapy.

At this time, the majority of studies done on quercetin’s effects on cellular functioning have involved animals, so more research is needed to reveal specific effects on human cancer cells.

7. Helps Protect Skin Health

Quercetin is capable of blocking “mast cells,” which are immune cells critical in triggering allergic reactions, inflammatory disease, and autoimmune disease, quercetin may help protect skin from the effects of disorders like dermatitis and photosensitivity. Flavonoids like quercetin block the release of many proinflammatory cytokines, which helps stop symptoms related to skin inflammation, even in people who don’t find relief from other conventional treatments or prescriptions.

Studies have found that quercetin has antioxidant and anti-inflammatory effects that help fight allergic and inflammatory diseases as well as some prescriptions when taken in oral supplement form. For example, some people take quercetin for eczema since it can inhibit the secretion of histamine and pro-inflammatory markers.

8. Protects Liver Health

Research shows that quercetin has protective effects when administered to rats with ethanol-induced acute liver injury. Researchers concluded that “quercetin, by multiple mechanisms interplay, demonstrates hepatoprotective effect on liver-injury induced by alcohol by increasing ethanol metabolizing enzyme activities, increasing antioxidant system activities against oxidative stress, and lowering the expressions of proinflammatory cytokines.”

A 2018 study found evidence indicating that quercetin attenuates liver inflammation and fibrosis in mice through inhibiting macrophages infiltration. Researchers believe it “holds promise as a potential therapeutic agent for human fibrotic liver disease,” a condition triggered by liver injury and inflammation.

9. Protects the Brain

There is mounting evidence that quercetin offers neuro-protective benefits due to its ability to defend the brain against oxidation and inflammation, leading to potentially less risk for cognitive conditions such as Alzheimer’s disease and dementia.

study from 2018 concluded that “findings suggest a possible new protective role for dietary flavonoids on Alzheimer’s disease (AD).” The study found that quercetin helps ameliorate cognitive dysfunction and may help reduce destruction of neurons.


For dosage amounts for quercetin supplement, consult your physician, naturopath, or functional medicine practitioner.







#quercetin #superfoods #plantbasedfoods

July Food Focus: Raw and Cooling Salads

Why is it that in the summer we naturally crave more fresh and raw foods? These foods have a cooling effect on the body. The lightness and high water, fiber and vitamin content work together to act as our internal air conditioning during these warm months. At this time of year we also need less dense, high-energy food because we get so much energy from being outside in the fresh air and sunshine. There is no better season than summer to have fun creating your own fresh, tasty, creative salad combinations. By simply tossing together several of your favorite raw veggies, naked or with a light dressing, you have a perfect meal for a hot summer’s day.  

  • Try your favorite leafy lettuce with various sliced, diced or grated veggies. The possible combinations are endless.
  • Fresh herbs are a wonderful option to mix in, as they are packed full of flavor.
  • Experiment with adding diverse forms of protein to your salads, such as nuts, seeds, beans, tofu, fish or poultry.
  • Pick up a light and healthy dressing at your local health food store, or mix up something easy, like lemon juice, black pepper and olive oil.

This is a great opportunity to try a new vegetable from your market. What are some creative flavors you’ve never tried before? Fennel and mint? Daikon radish and arugula? Summer squash with watercress? Whatever you choose, have fun with your food and stay cool. Happy summer!

Recipes of the Month:

Spinach Apple Slaw

Prep time: 7 minutes

Yield: 4 servings


1 batch or container Spinach or mixed greens

1/2 small red onion, thinly sliced

1 granny smith apple, sliced

1/2 cup toasted sunflower seeds or walnuts


1 teaspoon ground coriander

1 teaspoon dijon mustard

2 tablespoons apple cider vinegar (or lemon juice)

1/4 cup olive oil

2 teaspoons honey

salt and black pepper to taste

Or already made balsamic vinaigrette dressing as an option


1.   First make the dressing by combining all the ingredients and whisking well.

2.   Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl. 

3.   Toss salad with half the dressing. Add additional dressing if desired.

4.   Eat immediately, or chill for up to one hour and then add the apples just before eating.

Asian Chicken Salad

Prep time: 7 minutes

Yield: 4 servings


1 bunch organic romaine lettuce

1/4 organic red cabbage

1 cup grated carrots

1 orange

1 stalk green onion, diced

1 cup shredded cooked organic chicken

1-1/2 tablespoons toasted sesame oil

2/3 tablespoons plum vinegar


1.   Tear lettuce into desirable size pieces.

2. Cut cabbage in strips.

3.   Mix with lettuce, cabbage, and carrots with chicken in a salad bowl.

4.   Drizzle sesame oil and vinegar over salad and toss. Optional: Use sesame oil and soy sauce.

5.   Serve in individual salad bowls, top with orange slices and green onions in each bowl and serve.

Note: Add a healthy replacement for fried won ton strips of your choosing.


June Food Focus: Fruit

Happy June! Summer is here and so is the wide assortment of yummy fruit!!

Healthy Snacking

There’s no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!  

To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.

Although snacks are no substitute for loving your life, they can be great energy boosters. Many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Here are some tips:

  • Snack on things that don’t come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread.
  • Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.

You can also try “upgrading”:

  • If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers.
  • If you are craving a candy bar, upgrade to a handful of nuts and dried fruit.
  • Instead of a cup of coffee, upgrade to green tea.

Instead of ice cream, upgrade to applesauce with cinnamon.

Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won’t feel physically or psychologically deprived, and you’ll have plenty of energy to sustain your activities for hours.

Snacking is enjoyable and there is a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.

Food Focus: Fruit                                                                                                 

A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.

Eating raw fruit in summer months is highly cooling, while baking it in the winter months neutralizes the cooling effect. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after. Frozen, whole, puréed or juiced fruit can make great summertime cool-down treats. Try frozen grapes, banana-coconut smoothie popsicles or lime juice ice-cubes in iced tea!

Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature’s sweetness and whenever possible buy organic. Here are a few summer fruits and their health benefits:

Apricots: Apricots are a good source of soluble fiber, which feeds healthy gut bacteria and boost gut health. Strengthen bones. Improve heart health. Boosts metabolism. Has anti-inflammatory properties. May boost skin health. Dried apricot may help people with low iron levels.

Bananas: Bananas are fairly rich in fiber and resistant starch, which may feed your friendly gut bacteria. Are rich in potassium (which may help fight against hypertension).

Cherries: Cherries are a great source of  antioxidants and anti-inflammatory. These cellular body guards slow down aging and may ward off chronic diseases. Cherries are especially high in polyphenols, a large group of plant chemicals that help fight cellular damage, reduce inflammation, and promote overall health. Slightly warming in nature.

Grapefruits: Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.

Papayas: Are loaded with nutrients. Papayas have high antioxidant effects, contain carotenoids and contains a digestive enzyme called papain, which can break down the tough protein chains found in muscle meat. Papayas can help tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound.

Raspberries: Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth.

Plums and prunes: Are rich in nutrients. They contain over 15 different vitamins and minerals, in addition to fiber and antioxidants. Prunes and prune juice are well known for their ability to relieve constipation. Prunes may be beneficial for improving bone health. Plums and prunes are anti-inflammatory. Plums and prunes contain anthocyanins, a specific type of polyphenol, appear to be the most active antioxidants found in plums and prunes. They may have powerful health effects, including reducing the risk of heart disease and cancer.

Recipe of the Month: Fruit Nut Smoothie

Prep time: 5 minutes

Yield: 2 servings


1 cup coconut milk

1 banana

1 cup berries

1 cup kale or spinach

1/2 cup almonds or cashews

2-4 ice cubes


1.   Mix in blender for 1-2 minutes and serve.

Note: You can add other ingredients for added nutrition such as a spoonful of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.

Forward to your friends, family or to anyone who may benefit from this post.


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Free Radicals, Antioxidants in Disease and Health (nih.gov)

Plums, dried (prunes), uncooked Nutrition Facts & Calories (self.com)

Health benefits of dietary fiber – PubMed (nih.gov)

Diets for Constipation (nih.gov)

A Systematic Review on the Health Effects of Plums (Prunus domestica and Prunus salicina) – PubMed (nih.gov)

Antioxidant capacities, phenolic compounds, carotenoids, and vitamin C contents of nectarine, peach, and plum cultivars from California – PubMed (nih.gov)

Evidence for anti-inflammatory and antioxidative properties of dried plum polyphenols in macrophage RAW 264.7 cells – PubMed (nih.gov)

Flavonoid Intake and Bone Health (nih.gov)

Contribution of individual polyphenolics to total antioxidant capacity of plums – PubMed (nih.gov)

Carotenoids are more bioavailable from papaya than from tomato and carrot in humans: a randomised cross-over study – PubMed (nih.gov)

Relationship between aging and susceptibility of erythrocytes to oxidative damage: in view of nutraceutical interventions – PubMed (nih.gov)

Anti-Inflammatory and Skin Barrier Repair Effects of Topical Application of Some Plant Oils (nih.gov)

Bitter apricot essential oil induces apoptosis of human HaCaT keratinocytes – PubMed (nih.gov)

The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes mellitus, cardiovascular disease and colon cancer – PubMed (nih.gov)

A Review of the Health Benefits of Cherries (nih.gov)

Part 1 of John Robbins’ Interview with Dr. William Li

The Food Revolution Summit is an annual online event hosted by the father and son team, John and Ocean Robbins. The eight day summit consists of three interviews each day with renowned physicians and experts in the health, wellness, and sustainability space.

Dr. William Li is a renowned doctor, scientist, and angiogenesis expert, and the New York Times best-selling author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself. His groundbreaking work has impacted more than 70 diseases including cancer, diabetes, blindness, heart disease, and obesity. Dr.
Li’s wildly popular TED Talk “Can we eat to starve cancer?” has been seen by more than 11 million people. He founded the “Eat to Beat” initiative, which is a community of 50,000 people passionate about using diet to fight cancer, improve immunity, and prevent chronic diseases

Here’s part of John’s interview with Dr. Li.

COVID-19: Not Just a Respiratory Disease

John Robbins: You’ve been very involved in the last year in COVID-19 research. So, it was soon after
the WHO declared the pandemic, which was in March 2020, that we began to see a highly unusual
pattern of disease. COVID-19 patients had problems, not only in their lungs, which was what we would
have expected for a respiratory virus, which was what we then assumed this novel coronavirus to be,
patients were also having serious problems in their brains, their hearts, their livers, their kidneys, even
their toes. They were losing their sense of taste and smell. They had issues with blood clots.
Will, was this one of the first clues that suggested to you that COVID-19 is not just a respiratory disease,
but is also a disease that damages our blood vessels, and that in fact, many of the serious health
problems caused by COVID-19 are due to the damage it causes to our circulatory system?

Doctor William Li: Yeah. Just like everyone else on this planet, I had assumed that it would be a
respiratory infection. So that was my assumption going into this. And so when I locked down along with everyone else I started to observe the same patterns that you just described, that this respiratory infection was causing things that you don’t see normally in a simple respiratory virus, but in following the brain, the heart, the lungs, I mean, lots of different organs. And because my work at the Angiogenesis Foundation has always been about looking at common denominators of disease. And blood vessels being one of them, I began to speculate that maybe blood vessels were involved because that was the thing that linked the brain, the heart, the toes, the kidneys, all the things that we began seeing.

I realized as a medical scientist that the only way we could actually get on top of this pandemic is for
us to really understand it. And the reason that frontline workers were struggling so hard was that there
was almost no knowledge back in the spring of 2020, about how this disease works. So I jumped
in. I was able to, as a researcher, get autopsy tissue of people who died of COVID-19 and helped to
organize a group in Belgium, Switzerland, Germany, and the United States. And we literally dove into
the tissue to understand what was going on.

And we started with the lungs and we did see a lung infection. But the thing that was astounding to
me was we saw for the very first time, the SARS-CoV-2 coronavirus that causes COVID-19 invading
and infecting blood vessels. And that confirmed my suspicion that COVID-19 is a vascular disease.
And suddenly the things that we didn’t understand, the blood clots, the strokes, the COVID toe, the
kidney damage, all of a sudden started to make some sense. And it was the first layers of the onion
being peeled back. And so we published this as a lead article in the New England Journal of Medicine
in May. And that opened the gateways to beginning to walk down the path to understanding what this
disease was all about.

John Robbins: Well, you mentioned it being a vascular disease. We each have in our bodies a 60,000 mile network of blood vessels that brings oxygen and nutrients to feed every cell and every organ in
our body. And we each have endothelial cells that coat the inside wall of every artery and every vein
and every capillary in the human body. Will, if the novel coronavirus is wrecking a special kind of havoc on the endothelial cells, does this help explain why COVID complications can appear anywhere in the body?

Doctor William Li: Absolutely. And, in fact, after we started looking in the lungs and found vascular
damage in the lungs, which is the first place after you inhale the coronavirus, the damage is going to
take place. What we did is we went to the brain, the heart, the lymph nodes, the kidney, liver, and even
testicles, and we found organ to organ, the same type of vascular damage.

And that’s what we saw happening after COVID infection in the brain and the heart and the lungs,
everywhere we looked. And we’re seeing this vascular damage is not just in acute COVID, we’ve
also now confirmed that this is also happening in people who have recovered from their disease. So
they’re COVID survivors. But, some of these people wind up having some significant long-term effects
of COVID symptoms that we’re now beginning to explain by having this persistent damage at the
circulation level, what I call the long tail of COVID.

John Robbins: When you mention the long tail of COVID I’m thinking about how very early in the
pandemic, when we were first encountering a virus that no human body had ever experienced before,
and we knew almost nothing about it, you were one of the people, one of the few scientists then
who were raising questions about what happens to people after the virus is cleared, or almost totally
cleared from their body, after they have apparently recovered. And you said something then that I find
today to be remarkably prescient, you said, and this is a quote, “We don’t know yet what the long-term
damages that may occur and may persist in the vascular endothelium. If it turns out that there was
widespread systemic damage to endothelial cells, then that could persist much longer than the actual
infectious component of the virus.”

Will, now a year later, facilities are opening all over the country to care for the growing number of
Americans who suffer from COVID-19 symptoms many months after their diagnosis. And for the people
whose COVID-19 symptoms linger for months, the effects can be devastating. In some cases, there is
a relentless, self amplifying cycle of inflammation throughout the entire body. This is obviously a very
serious problem. But I just want to say that what you said more than a year ago now seems remarkably
prophetic. And what I want to ask you is, is there anything we can do to protect and to repair our
vascular systems? I mean, are there ways we could use food, for example, to help protect endothelial
cells, to prevent blood vessels from breaking down in the first place?

How to Use Food to Protect Your Blood Vessels

Doctor William Li: Such a great question. And, you know, what I would tell you as a vascular biologist,
so my area of research specialty focus is on blood vessels, but I’m also an internal medicine doctor,
and I’m trained to look at young and old men and women healthy and sick. And I’ve always been
focusing on how to make sure we maintain vascular health.

Before we talk about COVID and long-term COVID, let’s talk a little bit about heart health, right?
Because essentially, the number one killer around the world is cardiovascular disease. And what
happens there is you have the damage to the endothelium that doesn’t occur in short order, like with
COVID, but occurs over many years. And we’ve always thought about it as cholesterol buildup, but
what’s really happening, John, is that the lining, the endothelial lining has been compromised. And so
blood doesn’t quite flow quite so easily. And you get blood clots.

And whether you’re talking about a heart attack or stroke, or some of the other organ complications
we’re seeing in COVID, this idea of vascular protection has been paramount long before this pandemic
took place. So what are some of the things that we can do not just to lower cholesterol like that is a
worthy goal, lowering your lipids. I mean, so many people take statins, but, you know, I think there’s a
dietary approach to lowering cholesterol. But what we’re really trying to do is not just lower the bad
guys who want to protect the good guys and get those into fuel yourselves, a lining to be healthy.
So here’s what we can do with food. And this is really remarkable. Plant-based diets comprised of fruits
and vegetables, but especially vegetables of various sorts that contain fiber, contain phytonutrients are
well-known to protect the vascular endothelium. And so when you talk about sulforaphane being found
in broccoli or in kale, those sulforaphanes actually help to boost the activity, boost the strength of the
blood vessels and protect those blood vessels and make your cells healthier.

When you’re talking about fruits like apples, which contain quercetin, but not just the flesh of the apple,
but the peel of the apple as well, which contains another bioactive, natural chemical called ursolic
acid. These are mother nature’s kind of farmacy with an F that actually helps to keep our vascular
endothelial cells healthy.

Another one that does this, by the way, is a substance called hydroxytyrosol.8 Hydroxytyrosol is actually
found in the flesh of the olive. And although olive oil is indeed a healthier oil than many other choices,
it turns out that the hydroxytyrosol is soluble in water, not oil. So it’s mostly found in the fruit of the olive
and when you press olive oil, most of the hydroxytyrosol is thrown away in the flesh of the olive.
So all these things kind of converge into thinking about plant-based foods, Mediterranean cuisine
comes to mind as a vascular healthy cuisine, but also Asian diets. It’s really about the patterns of eating
that would actually help protect our blood vessels.

John Robbins: You know, when you mentioned broccoli sprouts and sulforaphane, we grow broccoli
sprouts in our kitchen and we eat them everyday, primarily because of their stunningly high levels of

Will, is there research now showing that eating broccoli sprouts strengthens the immune system’s
ability to fight viruses, including COVID-19?

Broccoli Sprouts and COVID-19

Doctor William Li: So what’s amazing is the work that’s been done specifically with broccoli and
broccoli sprouts, there was a study out of the University of Florida, in Gainesville, where they were
looking at young people during flu season.9 So this is before the pandemic and they wanted to ask,
whether or not food could enhance the body’s natural response, immune system’s natural response to
a vaccine, right?

So one of the things that we do know is that vaccines don’t work evenly in every single person.
Some people respond really well. Some people don’t respond so well. So this research study I was
mentioning, took young and healthy people and gave everybody a flu vaccine, but they gave half of
people a flu vaccine plus a shake made with broccoli sprouts. How many, how much broccoli sprouts?
About two handfuls worth. A couple of cups of broccoli sprouts, you put it into a blender, it turns into a
smoothie, not very easy to drink. The other side, they give a placebo, so no broccoli sprouts at all.
And what they found later, and they gave everybody the flu vaccine, what they found later is that the
young people who received the vaccine plus broccoli sprouts had a 22-fold amplification of their
immune system’s response to the vaccine, 22 times, and with natural killer cells, other immune cells,
which is really remarkable to me, as sort of being able to raise your shields in an absolutely stunning

And when they actually looked for the virus in the patients themselves, they swabbed their nose. They
found zero, no evidence of virus in the people who drank broccoli sprouts and had a shake. And they
found some virus still present in the nose of people who got the vaccine, but no broccoli sprouts.
So this just goes to show that foods can actually combine well with medicines. And it’s really clear to
me that food has a real potential. And sulforaphane is found in broccoli and broccoli sprouts of which
the sprouts have 100 times more than the grown-up adult broccoli, are one of these areas that almost
certainly are going to help.

Mushrooms and COVID-19

John Robbins: You mentioned the people in China who seem to be less likely to get COVID-19 were
people who, it turned out, were drinking more tea, green or black. You have included green tea in a list
that you wrote titled, 10 Things to Eat Right Now to Fight Back Against COVID-19. I’d like to talk to you
about that list. First on the list is mushrooms. Well, what is it about mushrooms that make them helpful
in the fight against COVID-19?

Doctor William Li: So, first of all, mushrooms are one of my personal favorite foods. I love them. I call
them treasures from the forest. I love all kinds of mushrooms, white button mushrooms, chanterelles,
porcinis, shiitake, enoki. I mean, you name it. There isn’t a mushroom that I’ve met that I haven’t loved.
Easy to cook, delicious. They are packed with other good sources of fiber. The soluble fiber is called
beta-D-glucan, and it feeds our microbiome, activates our immune system, and mushrooms contain
another thing that activates our immune system, which is vitamin D.

All the good stuff in the mushroom is found not only in the cap, which is what we all eat, but also in the
stem. And so this is one ingredient that I wanted everybody to know about, fresher, dried, lowly, white
button mushroom, or fancy mushroom, it doesn’t really matter.

John Robbins: You mentioned the stem. I remember in an earlier conversation that you and I had. I
remember you saying that the stem actually has more of some of the beneficial compounds than the
cap, and yet the stems are of course fibrous and not as palatable. What we do with the stems is we boil
them and make stock out of them. Is it, do you see that being a reasonable approach, Will?
Doctor William Li: Absolutely brilliant way of actually using the stems. I mean, many cultures and many
recipes will call for mushrooms and you just cut up the stems and throw them in and saute them or
whatever you’re going to do with them. Making stock is a brilliant way of actually using mushroom
stems. And you can also put the stems into a blender and make a mushroom soup out of it as well. So
if you want to consume a stock or actually a mushroom soup and there’s so many ways to actually use
mushroom stems, I highly encourage it.

One of the things that we can do for our planet by the way is not to waste food. And this example of
we’re giving about mushrooms and stems is that is just another example where when mother nature
gifts us with a food, like a mushroom that is beneficial to our health, usually it’s not just one part that’s
good for us, usually there’s multiple parts, and we’re finding this with broccoli florets, the tree tops, and
the stems, the stems also are rich with good stuff, carrots, the taproot, the orange part is really great for
us, but the greens, for carrots are also packed with vascular health promoting materials as well.
I think that there’s also an opportunity for us, not only to save ourselves, but to save our planet, do
something good for yourself and do something good for the earth as well.

This is part of an excerpt of an interview John had with Dr. Li.

Please share with family and friends who may benefit from this info.



10 Things to Eat Right Now to Fight Back Against COVID-19 – Dr William Li

Sulforaphane reduces advanced glycation end products (AGEs)-induced inflammation in endothelial cells and rat aorta – PubMed (nih.gov)

Sulforaphane protected the injury of human vascular endothelial cell induced by LPC through up-regulating endogenous antioxidants and phase II enzymes – PubMed (nih.gov)

Quercetin attenuates vascular calcification by inhibiting oxidative stress and mitochondrial fission – PubMed (nih.gov)

Quercetin reduces blood pressure in hypertensive subjects – PubMed (nih.gov)

Ursolic acid in health and disease – PubMed (nih.gov)

Effects of mushroom-derived beta-glucan-rich polysaccharide extracts on nitric oxide production by bone marrow-derived macrophages and nuclear factor-kappaB transactivation in Caco-2 reporter cells: can effects be explained by structure? – PubMed (nih.gov)

A Review of Mushrooms as a Potential Source of Dietary Vitamin D – PubMed (nih.gov)

10 Steps To Help You Look Younger

The secret for looking youthful has been a constant question since the beginning of time it seems. In fact, many researchers have done some experiments to find ways to slow down the aging process.

There are some techniques that have been implemented, but the most important things for us to do are being consistent in implementing a healthy lifestyle and eating habits.

We can’t stop the natural change, but we can still look younger if we want to work hard to slow down the aging process.

Here ae ten (10) easy steps to help you look younger:

Detox: It’s important to start detoxification, getting rid of toxins from our bodies. Our body’s metabolism has done that process, but in everyday life, we are exposed to so many chemical hazards from air, food, and environment. Fasting or just consuming fruits and vegetables are ways to detoxify our bodies.

Sleep: Having enough sleep, at least 6-8 hours a day, will make our skin healthier. Having a good sleep is also important because the growth hormone is working during that time. It renews the old cell of our body, including the skin cell. Our skin will look fresh and young if we have enough sleep.

Food: Eating healthy and safe food every day will make our body fit, slim, and also look younger. Try to eat more fish instead of chicken, pork, and red meat. Fiber foods, vegetables, fruits, and supplements are important food to consume. Drink less coffee and other caffeinated beverages. Eliminate artificial sweeteners.

Exercise: Through routine exercise, we will feel happier, energetic, and confident. It also increases our bone density and muscle which can make our body look 15-20 years younger.

Relax: By trying to be relaxed, our face will look younger. Stress and worries appear on our face. If we can manage our stress and feel at peace, our face will look younger and attractive.

Be Positive: A positive mindset and affirmations can lead to a healthier life. Negative thoughts tend to bring failure and make us look older. Meditation can lead to a positive mindset. Keeping a gratitude journal can also lead to a positive mindset.

Medical Check-ups: Just like a car, our body also needs attention and care so it can work well every day. Having routine medical checkups during our is important to recognize diseases as soon as possible.

Active Life: Always try to be active during your life. Do things you enjoy. Activities can increase health; and if you are in your elder age, your memory will increase too.

Social Life: A happy social life can increase your spirit, bring a peaceful mind, and make you feel and look younger. Communication with our friends, family, neighbors, colleagues, and others can bring happiness to us.

Image: Start to look at your image. Is your body weight ideal for you? If not, set a goal(s) to reach your ideal weight. Also, look at your skin, hair, nail, and teeth. These things are important to look at as they will show your age. Looking good and feeling good will increase your image. Note: Make your own do-it-yourself products as they don’t contain chemicals which can affect the way your look and feel.

Hope these steps help you.



#cleanfoods #cleanliving #wellness #coaching

May Food Focus: Sprouting

Happy May! This month’s focus is diet and why they don’t work and sprouting. I’m learning to sprout buckwheat for a raw desserts class.

Why don’t diets work?

You can’t turn on the TV, drive down the road or go to a party without being confronted with America’s hottest obsession: weight. Diets are a billion-dollar industry; companies spend millions and millions luring you to try the latest diet (low carb, high protein, low fat, no fat, you name it) with promises that this will (finally!) be the solution—your shortcut to a thinner body. Advertising efforts also deeply affect our children, who develop distorted body images and are often on diets as early as nine or 10 years of age. 

Our culture touts diet pills, celebrity workouts, convenience foods and trendy diets to help us achieve our desired weight, but these quick-fix solutions have backfired. America’s populace has reached its highest weight in history. About half of Americans are overweight; one-third are obese. Diets steer us away from our common sense and dip deeply into our pocketbooks while eliciting few, if any, lasting results. Why?

  • Diets don’t work because each person is unique, with different needs based on gender, age, ancestry and lifestyle.
  • Diets don’t work because they are extreme solutions. As in physics, if a pendulum swings to one extreme, it has to swing equally to the other. A diet might work for a short amount of time, but research shows that almost all diets result in a 10-pound gain once off the diet.
  • Diets don’t work because they are too restrictive. People who fail on diet plans are not flawed or weak. Diets by nature require discipline and restriction at levels that are unsustainable by a healthy human body.
  • Most people are disconnected from why they gain weight and see diet as the only culprit. For example, ignoring or discounting emotions is often the first thing to cause weight imbalances.
  • Most importantly, diets or healthy eating is a lifestyle and diet should be based on bioindividuality.

In our fast-paced world, we have lost sight of many aspects of life that truly nourish and balance our bodies, such as slowing down, eating a home-cooked meal and spending quality time with loving people. Eating consciously and making simple lifestyle changes will create positive results and release you from the endless cycle of dieting.

Given half a chance, your body will balance out by itself, but this is only possible by getting out of the diet mentality and listening to what you truly need. Imagine taking all of the outward energy you expend on diets, fads and gimmicks and turning it inward, so that you can listen to your heart and inner wisdom. There is no such thing as a quick fix; you already have everything you need within you. With careful thought and loving reflection, you can feed yourself in a nourishing way. Working with your body rather than against it will bring you increased energy, stabilized weight and sustainable health.

Food Focus: Sprouts

In the spring season, seeds flaunt their vitality and energy by sprouting. Sprouts of all varieties contain the building blocks of life in the form of vitamins, enzymes, amino acids and simple sugars. In their early growth state, sprouts are very easy to digest, allowing our bodies to access many wonderful nutrients. Recent research by the American Cancer Society has backed what holistic nutrition has known for years: that sprouts contain anti-cancer properties, high levels of active antioxidants, concentrated amounts of phytochemicals and significant amounts of vitamins A, C and D.

In their raw form, sprouts have a cooling effect on the body, and therefore are best consumed in warm weather or by robust, warm body types. Those who tend to feel cool can try steaming spouts or adding them to warm dishes such as stir-fries and soups, to reduce the cooling effect. There is a wide variety of edible and delicious sprouts, each with a different texture and flavor: alfalfa, mung bean, lentil, radish, clover, sunflower, broccoli, garbanzo and adzuki.

Here are some great ways to serve up sprouts:

  • Add to salads.
  • Combine with other vegetables in wraps, roll-ups or stir-fries.
  • Use as garnish on top of soups, stews, omelets or scrambled eggs.
  • Add to rice or whole-grain dishes.
  • Use in sandwiches instead of lettuce.

Spring has arrived! Eat sprouts and feel alive!

Recipe of the Month: Spring Sprouting Steamer                                         

Prep Time: 3 minutes

Cook Time: 5 minutes

Yield: 4 servings


1 zucchini

1 summer squash

1 package mixed crunchy sprouts (lentil, adzuki, mung, garbanzo)

3 tablespoons of freshly chopped tarragon

1 tablespoon of ghee (clarified butter) or butter

4 lemon wedges

salt to taste


1. Slice zucchini and summer squash in discs about 1/4 inch thick. Steam with sprouts for about 5 minutes or until desired tenderness.

2. Toss with tarragon, ghee and salt in bowl.

3. Serve with lemon wedge.

Note: Try fresh herbs like parsley, dill, cilantro or mint for a totally different taste.

April Food Focus: Leafy Greens

Happy Spring!

Quote of the Month: You can clutch the past so tightly to your chest that it leaves your arms too full to embrace the present. – Jan Glidewell

Spring Cleaning

People like “stuff”. We tend to hold onto it year after year. We save and stock up on things that we don’t know what to do with anymore. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems out of the question. There is a saying that goes, “You have to get rid of the old to make way for the new.”  If you are feeling stuck or stagnant in your life, try spring-cleaning. Throw out some of that stuff, say goodbye to your past and welcome the new energy of your happy, healthy future. Try these three ideas:

  1. For good mental and physical health, we actually have two “houses” that need to be spring-cleaned: our physical homes and our physical bodies. Just as we accumulate “stuff” in the form of outgrown clothes, magazines, rusty bicycles, tools and random keepsakes, so do our bodies accumulate old food residues and toxins that need to be cleaned out.
  • To spring clean your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. Without much energy going toward digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion.
  • While you’re cleaning out your body and home, don’t forget to spring-clean your heart. Throw away negative thoughts and habits you’ve been harboring that no longer serve you. A clean, open heart will allow you to receive all the good that awaits you each and every day. If your heart and mind are cluttered, there is no room for life’s gifts and surprises to enter.

Food Focus: Leafy Greens

Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.

Recipe of the Month: Shitake and Kale/Spinach/Swiss Chard

Prep Time: 2 minutes

Cooking Time: 10 minutes

Yield: 4 servings


1/2 pound shitake mushrooms

1 tablespoon olive oil

1-2 cloves crushed garlic

1 bunch of either: kale, spinach, or swiss chard, chopped

pinch of salt or organic soy sauce

Optional: minced ginger


1.   Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.

2.   Add chopped shiitake mushrooms, stir-fry for 5 minutes.

3.   Add chopped kale, stir-fry for a couple of minutes.

4.   Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.



#leafygreens #vegetables #nutrition #nutritioncoaching

It’s that time again: 10th Annual Food Revolution Summit

Happy Monday!
It’s that time of year again…Time for the Food Revolution Summit! The summit is April 24 to May 2.

This free annual event, hosted by John and Ocean Robbins, features a phenomenal lineup of plant-based medical doctors and holistic nutrition experts including:

Dr. Michael Greger
Dr. Neal Barnard
Dr. Joel Fuhrman
Dr. Dean Ornish
Dr. Kristi Funk
Dr. Joel Kahn
Dr. William Li
Dr. Brooke Goldner
and many more of my favorite health and wellness leaders.

These are some of the top doctors we should be listening to. You will learn so much about health, nutrition, and healing from these amazing experts that your head will explode… in a good way!

Since I first listened in on the summit in 2013, I look forward to the Food Revolution Summit every year and I can say with absolute certainty that you do not want to miss this event. Tune in free online and learn how to eat for optimal health and for disease prevention and reversal, and learn how we can work together to improve the health of those around us and change our food system for the better.

By the way, John Robbins is the son of Robbins of the Baskin-Robbins ice cream empire!

Register here for free access to the 2021 Food Revolution Summit and get your free immunity guide here.

To your life and health!

#FoodRevolutionSummit2021 #wellness