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
sulforaphane.

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
way.


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.

Namaste

Sources

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.

Namaste,

Shaline

#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

Ingredients:

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

Directions:

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

Ingredients:

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

Directions:

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.

Namaste,

Shaline

#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!
Shaline

#FoodRevolutionSummit2021 #wellness

Antioxidants: Eat the Colors of the Rainbow!

Most people know that it’s important to eat fruits and vegetables as part of a healthy diet, but did you know that it’s important to eat the colors of the rainbow? Each different color of fruits and vegetables offers unique nutritional benefits that are favorable to our health. The colors of the rainbow are loaded with antioxidants.

Antioxidants help neutralize free radicals which cause cell damage, which ultimately can lead to diseases of the heart and cancer.  It seems everywhere you go it’s blueberry this and strawberry that.  You have your choice of wild blueberry/strawberry smoothie, blueberry/pomegranate juice, or blueberry/cranberry juice and so on.

I love blueberries.  But, in our rush to embrace the latest antioxidant food craze (blueberries, cranberries, pomegranates) we’re ignoring some very high-antioxidant foods that are probably sitting ignored in our cupboards.

You may be asking, “What could possibly be higher in antioxidants than my beloved wild blueberry?”  Well, how about the small red bean?  That’s right, I said “bean.”  The small red bean actually has more antioxidants per serving size than the wild blueberry.  And the red kidney bean and pinto bean have more antioxidants per serving size than a serving of cultivated blueberries. 

What other foods are high in antioxidants?  For starters, there are artichoke hearts, blackberries, prunes, pecans, spinach, kale, and plums. 

The truth is, there are many common foods high in antioxidants and you should not just restrict yourself to one particular food source.  Why?  Well, you probably have heard the expression, “Eat the colors of the rainbow.”  It refers to the fact that foods are in different color “families” containing different types of antioxidants which have different benefits. 

Why Eat the Colors of the Rainbow:

Red (red apples, watermelon, strawberries, red grapes, raspberries, beets, red potatoes, radishes)– are colored by a natural plant pigment called, lycopene or anthocyanins. Lycopene has been found to reduce risk of some cancers and heart disease, by protecting our cells from damage. Anthocyanins are powerful antioxidants that also protect our cells for damage. Several of these fruits and vegetables are high in Vitamin C, which aids in the prevention of illness and boosts our immune system. Overall, foods from this group are disease fighters!

Orange/Yellow (carrots, sweet potatoes, orange bell pepper, oranges, lemons, squash, peaches, pineapple). This food group are colored by plant pigments called carotenoids. Scientists have found that carotenoid-rich foods can reduce risk of certain cancers, heart disease and improve the function of our immune system. Several of these foods are rich in Vitamin A, which is important for the health of our eyes, skin, hair and mucous membranes. Foods in this group can improve the ability to learn and remember.

Blue/Purple (purple grapes, plums, blackberries, blueberries, raisins, figs, eggplant, red onion). Foods in this color group have plant pigments called anthocyanins, which help protect our cells from damage, keep our brain healthy and may offer us some protection from Alzheimer’s disease. These powerful antioxidants have anti-inflammatory properties, can help us feel younger and aid in our thinking and learning.

White (bananas, cauliflower, garlic, mushrooms, onions, potatoes, parsnips). Foods in this color group contain the pigment, anthoxanthins and may contain health promoting “allicins” by helping to lower cholesterol, blood pressure and decrease risk of heart disease and stomach cancer. Some foods in this group like potatoes and bananas are very high in potassium.

Green (green apples, green grapes, kiwi, green bell pepper, zucchini, lettuce, spinach, avocados). Foods in this group are colored by a plant pigment called chlorophyll. Foods from this group contain high amounts of phytochemicals which are good for eye sight and a healthy heart. A compound called “indoles” found in broccoli and cabbage may protect against cancer.

It’s important to eat foods from all color groups to reap the full benefits of antioxidants.

The good news is that you can eat healthy foods high in antioxidants (by eating them raw, cooking them, or juicing them) without having to pay a high price for them at your local juice bar or supermarket.

So, give your blueberries some company at the dinner table.  Add them with some beans, spinach, quinoa, and artichoke hearts and enjoy your antioxidants!

Here are some recipe ideas.

  • Add some fresh berries to your oatmeal
  • Snack on 1 cup of grapes or a banana in the mid-morning
  • Add sliced avocado, lettuce, tomato and onion to your sandwich
  • Dip apple slices or banana in peanut or almond butter for an afternoon snack
  • Make a tasty side salad with a homemade dressing, such as apple, mixed greens, and balsamic vinegar.

Namaste,

Shaline

#nutrition #wholefoods #coaching

11 Steps To 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 are 10 easy steps to help make you look younger

Detox: It’s important to routinely detox your body to rid it of toxins. Our body’s metabolism has done that process, but everyday we are exposed to many chemical hazards from the air, food, and environment. Fasting or just consuming fruits and vegetables are ways to detoxify our bodies.

Sleep: Getting enough sleep, at least 6-8 hours a day, will make our skin healthier. Having good sleep is also important because the growth hormone is working during that time. It renews the old cells of our body, including the skin cells. 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 red meat. High fiber foods, vegetables, fruits, and supplements are important food to consume. Drink less coffee and other caffeine beverages.

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 younger..

Relaxation: 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/Be Happy: A positive mind, affirmations, and gratitude can lead to a healthier life. Negative thoughts tend to bring failure and make us look older. Meditation can lead to a positive mindset.

Routine 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. 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 our spirit, bring a peaceful mind, and make us feel and look younger. Communication with our friends, family, neighbors, colleagues, and others can bring happiness to us.

Performance: Start to look at our performance. Is our body weight ideal for us? If not, try to fix that to the best ideal weight. Also look at the skin, hair, nail, and teeth. Those are important as they will show our age. Looking good and feeling good will increase our performance.

Alcohol: Eliminating alcohol can help slow the aging process. Alcohol causes your body to release more stress hormones which speeds up the aging process.

Namaste,

Shaline

#plantbased #cleanliving #antiaging

March Food Focus: Quinoa

March quote

Proximity is power – Tony Robbins

I’ve been super busy the past two weeks. I attended Tony Robbins’ virtual event, Unleash The Power Within. It was a phenomenal event and life changing. I want to share something with you that I learned from Tony.

5 Keys to Success

  1. Feed your mind
  2. Feed and strengthen your body
  3. Find a role model and then make a plan to reach your goals
  4. Take massive action. Do this daily.
  5. Give more than you expect to receive

 Chewing (Mindful Eating)

When it comes to increased health, it’s not just what we eat but how we eat. Digestion actually begins in the mouth, where contact with our teeth and digestive enzymes in our saliva break down food. But these days most of us rush through the whole eating experience, barely acknowledging what we’re putting in our mouths. We eat while distracted—working, reading, talking and watching television—and swallow our food practically whole. On average we chew each bite only eight times. It’s no wonder that many people have digestive problems.

There are many great reasons to slow down and chew your food.

  • Saliva breaks down food into simple sugars, creating a sweet taste. The more we chew, the sweeter our food becomes, so we don’t crave those after-meal sweets.
  • Chewing reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food.
  • More chewing produces more endorphins, the brain chemicals responsible for creating good feelings.
  • It’s also helpful for weight loss, because when we are chewing well, we are more apt to notice when we are full.
  • In fact, chewing can promote increased circulation, enhanced immunity, increased energy and endurance, as well as improve skin health and stabilize weight.
  • Taking time with a meal, beginning with chewing, allows for enjoyment of the whole experience of eating: the smells, flavors and textures. It helps us to give thanks, to show appreciation for the abundance in our lives and to develop patience and self-control.

The power of chewing is so great that there are stories of concentration camp survivors who, when others could not, made it through with very little food by chewing their meager rations up to 300 times per bite of food. For most of us 300 chews is a daunting and unrealistic goal. However, you can experience the benefits of chewing by increasing to 30 chews per bite. Try it and see how you feel.

Try eating without the TV, computer, Blackberry, newspaper or noisy company. Instead just pay attention to the food and to how you are breathing and chewing.

This kind of quiet can be disconcerting at first, since we are used to a steady stream of advertising, news, media, email and demands from others. But as you create a new habit, you will begin to appreciate eating without rushing. You have to eat every day—why not learn to savor and enjoy it?

Food Focus: Quinoa

Quinoa (pronounced keen-wah), is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago; they referred to it as the “mother of all grains.” It contains all nine essential amino acids, making it a great source of protein for vegetarians. Quinoa is also high in magnesium, fiber, calcium, phosphorus, iron, copper, manganese, riboflavin and zinc.

While quinoa is widely considered a grain, it’s actually the seed of a plant called Chenopodium or Goosefoot, related to chard and spinach. Quinoa is a gluten-free grain and has a similar effect as other whole grains in helping to stabilize blood sugar.

It has a waxy protective coating called saponin which can leave a bitter taste. For best results, rinse quinoa before you cook it or even soak it for a few hours or overnight. When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge or as its own side dish.

For quinoa, and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation, it is vital to chew your grains well and with awareness. A great meditation is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.

Recipe of the Month: Quinoa Brown Rice Pilaf

Prep Time: 3 minutes

Cooking Time: 30-40 minutes

Yield: 4 servings

Ingredients:

1 cup quinoa

1/2 cup cooked brown rice

2 1/4 cups water, organic chicken, or organic vegetable broth

1/2 cup dried cranberries

1/2 cup walnut pieces

1/4 cup chopped fresh parsley

pinch of salt

Directions:

1.   Rinse quinoa in fine mesh strainer until water runs clear.

2.   Boil the water and add quinoa and salt, cover and reduce heat.

3.   After 15 minutes add brown rice, stir; then add cranberries and walnuts to top; do not stir.

4.   Cook 5 minutes more, until all the liquid is absorbed.

5.   Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.

Namaste,

Shaline

#quinoa #healthyeating #wholefoods #healthcoaching

7 Reasons to Grow Your Own Organic Vegetable Garden

During the last decades there has been a change towards mechanization and homogenization of farming, which uses pesticides, additives, herbicides, synthetic fertilizers and mass-production techniques. All this is clearly affecting mankind’s health, and new diseases are spreading rapidly amongst humans and animals (bird’s flu being the most recent one).

There are several reports including report from the World Health Organization that show how the use of chemicals and other products on food, coupled with the manufacturing processes involved, are a threat for our health.

If you have space for a few pots or even a small spot in your backyard, it is a wise decision to grow your own organic vegetable garden. Here are seven reasons for doing this.

1. You will have no additives in your vegetables. Research by organic food associations has shown that additives in our food can cause heart diseases, osteoporosis, migraines and hyperactivity.

2. There will be no pesticides or synthetic fertilizers used. These chemical products are applied to obtain crops all the time regardless of plagues or weather conditions, and affect the quality of the vegetables. Besides, pesticides are usually poisonous to humans.

3. Your vegetables will not be genetically modified (GMOs). antibiotics, drugs and hormones are used on vegetables to grow more and larger ones. One of the consequences of this practice are vegetables which look all the same and are usually tasteless. Besides, we end up consuming the hormones that have been used on the vegetables, with the potential risks for our health.

4. Eating your own organic vegetables will be much more healthy for you. They will not contain any of the products or chemicals named above, and they will be much more natural than any ones you would find at the supermarket. Your health will be at less risk because you will then know that nothing has been added to your vegetables.

5. Your own organic vegetables will be much more tasty. The use of pesticides, synthetic fertilizers, hormones and antibiotics make vegetables grow unnaturally and take the taste away from them. With organic vegetables, your cooking will be enhanced as their flavour will show fully.

6. Organic farming is friendly to the environment. Because you won’t use pesticides or other equally harming products on your vegetables, you will not damage the soil or the air with the chemical components.

7. When you grow your own organic vegetables you are contributing to your own self-sustainability and the sustainability of the planet. Small communities have been founded where members exchange products that they grow naturally, thus contributing to create a friendly and better place for us all.

In the end, eating organic products only means that we do not add anything else to them than they would naturally have. As you can guess, additives, fertilizers, pesticides or hormones are not components of naturally grown food. To better care for your health, grow your own organic vegetables -and a few pots is all you need.

Namaste,

Shaline

#garden #growyourownvegetables #organic

10 Steps To Clearer Skin

At some stage in all of our lives, we want clearer, fresher, younger-looking skin. Well, it can be achieved without dropping a ton of money and it can happen naturally! What you must do is persevere and over the course of three weeks, your skin will begin to look fresher and clearer. Here’s how;

  1. Keeping your skin clean is your first priority! You must cleanse your face morning and night with a gentle, natural cleanser that not only rids the skin of dirt and grime but then treats it with an antibacterial ingredient like tea tree oil.
  1. After cleansing the skin pat dry and then spray a fine toning mist over the face to cool and help close the pores while they are clean. Let this mist dry on the face.
  1. When the toner has dried apply a very small amount of moisturizer over the entire face and neck. Look for a moisturizer that is made for problem skin types and contains antibacterial ingredients like tea tree oil and lavender essential oil. These ingredients are gentle but very effective at clearing the skin from blemishes and pimples.
  1. Getting the right amount of restful sleep your body needs nightly will reflect in the state of your skin. Seven hours is generally adequate. Not enough sleep over a period of time will result in problems that are hard to cure such as loose skin under the eyes and dark circles.
  1. The food you eat is of the utmost importance for healthy, clear skin! Make sure you are getting a good amount of fresh fruits and vegetables and limit your red meat intake to three or four times a week. Foods that are easily digested will help your system keep your skin nourished and promote fresh, new cell growth. Drink lots and lots of water too!
  1. Cleanse the skin on your body and face with a weekly scrub. When using a body scrub, start at your feet and work towards the heart, this helps eliminate toxins. Doing it in the opposite direction will push the toxins back into your system. Use a very gentle facial scrub on your face and neck as these areas can be easily damaged.
  1. Try an Aspirin face mask! This mask is having fantastic results on those people with open pores, pimples, and acne. Crush about 15 aspirin tablets to a powder mix to a paste with a little water, less than 1 teaspoon, and then apply to a cleansed face. Leave for twenty minutes to work its way into the skin and then rinse off and apply a light moisturizer. Try this weekly, after a face scrub.
  1. Once a month use a home steam treatment to thoroughly draw out impurities from the face. Add boiling water to a basin or bowl and add two drops of tea tree oil. Place your face over this with a towel covering and gently let the steam open and cleanse the pores. Be careful not to let the steam burn your face. Finish with a tepid face wash.
  1. Get out into the fresh air and take a walk, swim in the sea, ride a bike, and have fun! The exercise will boost your system and your skin will love it.
  1. Take a fish oil supplement daily. Cultures that eat a lot of fish have clearer skin and the fish oil helps eliminate toxins from the body and by now you know that is fantastic for your skin!

These ten easy tips will help you get that clear skin you so desperately want, remember to make the lifestyle changes you need to and enjoy the benefits that will come with it! A fresher, clearer, more youthful-looking complexion.

Namaste,

Shaline

#skin