Green Tea & Chocolate: The Cancer Slayer Chronicles

Weekending: House Cleaning (Making Your Own Cleaners)

I'm awed by baking soda.

It can be the chief ingredient in cleaning your toilet, or it can be one of only a handful of ingredients that come together to make a easy, delicious bread. You can use it to clean your teeth, or soak in a bath of it to relieve an itchy case of Poison Oak. It can deodorize your refrigerator, or extinguish a small fire.

It is a sort of super hero around the house.

These days, I'm mostly cleaning with it.

I find the weekend to be the only time I can really get any house-cleaning done, and even then, it isn't something I want to spend the whole day doing. Fortunately I often have a small helper going bathroom to bathroom with me, or wrangling the long vacuum hose in order to clean the rugs herself.

I'm happy to include her as much as possible -- company makes these mundane tasks so much better! -- but I don't want her handling toxic cleaning chemicals.

Thus, she was the inspiration for looking into people-friendly cleaning supplies that actually work (I don't want the toilet to merely look clean!). She was the inspiration, but my own quest for a healthy, anti-cancer life was the real clincher: How can I be healthy in an unhealthy (chemical-filled) environment?

So I was delighted to find two resources that were chock full of recipes for cleaning products that:

• are fun to mix up, especially with a kid helper (science experiments!)
• work really, really well
• smell great to boot!

The first is a lovely little book called Make Your Place: Affordable, Sustainable Nesting Skills by Raleigh Briggs (awesome title that kind of says it all, right?).

The second resource I turn to frequently is a website: How to Clean Things. Their tagline is "Though we try to preach very little, we do believe that it's time to take housekeeping out of the 50s and into the 21st Century" -- via baking soda, lemon juice, citric acid & vinegar.

Here are a couple of recipes to get you started cleaning naturally this weekend, too.

Soft Scrub

1 c. baking soda

1/4 c. liquid castile soap (I love Dr. Bronner's Peppermint Scented)

3-5 drops tea tree oil

2 aspirins, powdered

Directions: Mix all the ingredients together and add enough water to make a paste. Keep in a jar or old shampoo bottle. To use, apply with a sponge, scrub & rinse thoroughly. (Works especially well on chrome & stainless steel, but also great for tubs & sinks. My sister-in-law used it to clean some pesky mold from wood, too.)

Almost All-Purpose Spray Cleaner

1 tsp liquid castile soup

2 TBSP white vinegar

1 tsp borax

1/4 tsp each: eucalyptus and lavender oil

3 drops tea tree oil

2 c. hot water

Directions: Mix all the ingredients together in a spray bottle. You can use this on anything besides glass. Spray it on, scrub and rinse off with a clean, damp cloth.

Toilet Bowl Cleaner

1/2 c. baking soda

1/4 c. vinegar

10 drops of tea tree oil

Pour each ingredient straight into the toilet. Each recipe equals 1 cleaning. I like to pour it all into the toilet (getting it up on the sides) and then let it sit there for a few minutes while I clean the rest of the bathroom.

Bath & Shower Cleaner

This recipe & method works great! 

Note: I buy essential oils at Staff of Life, Whole Foods, or New Leaf. I buy castile soup in a large bottle at Trader Joe's, and I found Borax at Safeway.

Happy cleaning!

Photo credit: I thought about dumping some baking soda in a pretty bowl and taking a picture, but then I found that someone had already done that. Original source. 

 

The Cruciforms: Immune-Stimulating, Anticancer Warriors

"The Cruciforms"? New boy band? Not so much. 

Rather they are winter's shining stars of the veggie world: Brussels sprouts, bok choy, Chinese cabbage, broccoli, cauliflower, etc -- and we eat them as much as we can each week, at least 3 times.

Three times a week is the magic number researchers at the Cancer Research Center of the University of Pittsburgh discovered. Vegetables containing sulforaphane (our cruciform heroes) were shown to considerably increase the action of the immune system against tumors when consumed three times a week. Second, "tumor-carrying rats that consumed sulforaphane were shown to have half as much risk of developing metastases as those that did not." (Servan-Screiber, Anticancer, pg. 135)

Note, however, that boiling cabbage and broccoli kills their sulfaoraphane molecules.

This week I discovered a new Brussels sprouts recipe that we liked so much I cooked it twice already. It's from anticancer rock star, Kris Carr's, cookbook Crazy Sexy Kitchen and she writes this intro to the recipe:

Are you ready to become a Brussels sprouts addict? This dish is redic! Whether it's a Tuesday night dinner or a holiday celebration, everyone will want a heaping serving of this stupendous side-dish. (pg. 208)

So, there you have it. Kris & I agree -- you've got to make this dish this week!

Roasted Brussels Sprouts with Pistachios and Cipollini Onions (from Crazy Sexy Kitchen; serves 4)

Cancer-fighting powers:

Brussels sprouts ~ Cruciform vegetables contain sulforaphane and indole-3-carbinols, which are powerful anticancer molecules. They are capable of detoxifying certain carcinogenic substances. They prevent precancerous cells from developing into malignant tumors. They also promote the suicide of cancer cells and block angiogenesis. Consume 3 times a week.

Onions ~ The sulfur compounds in the alliaceous family (garlic, onions, leeks, shallots, chives) reduce the carcinogenic effects of nitrosamines and N-nitroso compounds, which are created in over-grilled meat and during tobacco combustion. They promote cell death in colon, breast, lunch, and prostate cancer, as well as in leukemia. All the herbs in this family also help to regulate blood sugar levels.

Olive oil ~ The green tea of the Mediterranean diet. Olives and olive oil contain particularly high concentrations of phenolic antioxidants. Olive oil is richer in antioxidants if it is cold-pressed, extra-virgin oil. Researchers have found that the consumption of olive oil by women taking Herceptin may increase the efficacy of the medication because the polyphenols and oleic acid in olive oil can inhibit expression of the HER2 gene.*

3 cups Brussels sprouts, cleaned and halved

1 cup cipollini onions or shallots, peeled and quartered

1/4 cup raw pistachios

1/2 tsp black pepper

1/2 tsp sea salt

Pinch of red pepper flakes

2 TBSP olive oil

3 TBSP sherry vinegar

Directions:

Preheat the oven to 375 degrees. In a bowl, combine all the ingredients. Give it a good mixing.

Roast the Brussels sprouts mixture on a sheet pan for 12-15 minutes, shaking the pan about halfway through to ensure even cooking.

Serve hot. 

 *Cancer-fighting nutritional info comes from David Servan-Schreiber, MD, PhD: Anticancer: A New Way of Life.

 

Eating the Rainbow: Green (Chilling Out With Kale, 3 Ways)

We all need to chill out. Seriously.

Our bodies are currently in a state of hyper inflammation. Inflammation in and of itself is a good and necessary thing. It is how our bodies heal when we are hurt or sick: Specialized cells and proteins respond to the injured area, sealing it off, destroying damaged tissue, killing invading bacteria.

But an over-active inflammatory system can cause damage, like an out of control fire. 

Our immune systems are charged with keeping everything in balance: Knowing when to bring on the heat, and when to cool things off. 

Some foods promote inflammation (sugar, omega-6-heavy cooking oils, dairy, processed meats, alcohol) while others help to cool the body, like kelp, turmeric, almonds, wild salmon, shiitake mushrooms, green tea, papaya, blueberries, olive oil, sweet potatoes, and your dark leafy greens.

Chronic inflammation plays a role in many types of cancer. 

Just like immune cells gearing up to repair lesions, cancer cells need to produce inflammation to sustain their growth. To this end, they begin an abundant production of the same highly inflammatory substances seen in the natural reparation of woods. They act as chemical fertilizers promoting cell reproduction -- in this case, cancer cell reproduction. Growing tumors use these substances to help themselves develop and to make the barriers surrounding them more permeable. The very process that enables the immune system to repair lesions and pursue enemies in all the body's recesses is diverted for the benefit of the cancer cells. They exploit it to spread and reproduce.

The overproduction of inflammatory factors throws neighboring white blood cells into disarray. The natural killer cells and other white blood cells are neutralized. They don't even try to fight the tumor, which prospers and grows in plain sight. ~ Servan-Schrieber, David; Anticancer. pg. 43-44 

To this end, we eat a lot of kale around here.

Kale and other green fruits (honeydew!) and vegetables are also full of Vitamins C & K, calcium, folate and potassium. Good things in these veggies (sulforaphane, isothiocyanate, and indoles) fight numerous diseases by eliminating toxic waste from the body.  

I used to simply dunk kale in boiling water for a minute or two, and then stir it around in some hot olive oil, garlic & salt and call it good, which is great, but a little boring every night. So lately I've been experimenting with kale recipes and I've found some winners (one with coconut and another that doesn't require any cooking!). 

Kale Method #1: Massage It ~

Kale Salad (serves 6, large portions; from EatingWell Magazine, September 2012)

2 bunches of kale

1/2 cup freshly grated Parmesan cheese

1/3 cup extra-virgin olive oil

1/4 cup lemon juice

2 minced garlic cloves

1 TBSP soy sauce

1/2 tsp freshly ground pepper

1/4 tsp salt

Directions:

Strip the kale. Wash and dry the leaves. Tear the leaves into small pieces and place in a large bowl. 

Add the Parmesan, olive oil, lemon juice, minced garlic, soy sauce, pepper and salt to the greens.

With clean hands, firmly massage and crush the greens until the volume is reduced by about half (1-2 minutes). They should look a little darker and somewhat shiny and have a silky, soft texture.

Serve.

Kale Method #2: Roast It ~

Kale Salad (serves 4; from Heidi Swanson's Super Natural Every Day)

1/3 cup extra-virgin olive oil

1 tsp. toasted sesame oil

2 TBSP soy sauce

1 bunch of kale, chopped, stems trimmed, large ribs removed

1 1/2 cups unsweetened large-flake coconut

Directions:

Preheat the oven to 350 degrees with two racks in the top third of the oven.

In a small bowl or jar, whisk or shake together the olive oil, sesame oil, and soy sauce. Put the kale and coconut in a large bowl and toss well with about two-thirds of te olive oil mixture.

Spread the kale evenly across two baking sheets. Bake for 12-18 minutes, until the coconut is deeply golden brown, tossing once or twice along the way. If the kale mixture on the top baking sheet begins to get too browned, move it to the lower rack.

Remove from the oven and transfer to the kale mixture to a medium bowl. Taste. Add more dressing as needed. Serve warm.

(Coconut is pretty amazing in it's own right.)

Kale Method #3: Boil & Saute It ~

Young Kale with Lemon and Garlic (serves 2 as a side dish; from Nigel Slater's Tender) (This is the version my kiddo likes best.)

2 large handfuls of torn kale

2 TBSP butter

a little olive oil

2 cloves garlic

a little lemon zest

the juice of half a lemon

Directions: 

Wash the greens and set them aside. Bring a pan of water to a boil. Salt it lightly, and cook the greens for no longer than a minute or two. They must retain their crispness and vigor. Drain and set aside.

Meanwhile, warm the butter and oil in a shallow pan, peel and crush the garlic, and soften it in the butter and oil. Add a little grated lemon zest (a couple of teaspoons should suffice), then, as the butter starts to froth, squeeze in the lemon juice. Lower in the greens and toss them gently in the hot, lemony garlic butter. Correct the seasoning and serve immediately. 

 

 

The Vegetable Course: Feeding Kids Their Veggies

This post was originally published on my other blog, I [Heart] My Life, in June 2012. I'm reposting it here because of its relevance as well as because it is one of my favorites.

~~

I do my best, but I'm not necessarily any more a nutritional wiz when it comes to feeding my kid than anyone else.

Sometimes that means that all she wants to eat for dinner is bread and roasted chicken skin (she actually frequently says lately with a greasy grin, "I'm a chicken skin girl!").

I feel like I'm constantly urging protein and veggies on her. Sometimes successfully, sometimes not so much. Luckily she loves beans and eggs (hard boiled or sunny-side up, please, but don't even try to give her an omelet or a fritata!). (Since first posting this, she's discovered that she can cook her own scrambled eggs -- with supervision, of course -- and that she likes poached eggs.)

In the past, nori has saved us in the vegetable department: If she's not eating many other vegetables in a given day, at least she's eating sea vegetables!And occasionally we successfully combine eggs (protein!) and nori (veggies!) into this tasty breakfast/snack/lunch/dinner.

But even lately, she's not the nori monster she once was.

So I had a light bulb moment when I was reading Pam Druckerman's Bringing Up Bebe. (More on my thoughts on this book here.)

Druckerman was discussing the differences between how American children eat and how French children eat. Mainly, that French children eat vegetables and not just pizza, chicken "fingers" and grilled cheese sandwiches. She talked about a given in France (even in preschools!), which is serving food in courses: a vegetable course, followed by main course (that can also include vegetables), and finishing with a cheese course.

A vegetable course! (Que the light bulb over my head.)

I'll tell you why it's brilliant: 1) If you make sure your kid comes to the table hungry, they'll eat the first thing you set before them, 2) if vegetables are all that are available, they'll eat them.

It takes a little bit of planning to space out your dinner into course, but I've seen it payoff so well if the pasta, chicken, potatoes, corn, etc. stays in the kitchen until the first course vegetables are eaten. And they are eaten!

This can work in restaurants, too. Recently Nia and I went to the Crepe Place for dinner. We ordered a steamed artichoke to share and I asked the waitress to wait to bring our main dishes until we'd finished the artichoke. Nia was really hungry, so she dove into the artichoke. As soon as her pasta appeared, though, she was over the artichoke, even though she'd been so into it moments before. Which made me really glad I'd asked for the delay in bringing it. I've also gotten in the habit of asking for the bread to be brought half way through the main course, instead of before or at the beginning.

When Nia and I are eating alone at home for lunch or dinner, it works out well to prepare her vegetable course first and then while she's eating it at our kitchen bar, we can chat while I finish cooking/preparing the main course. A lot of times, she comes into the kitchen wanting a snack 30 min before dinner, claiming she's starving, so the vegetable course has been a great way to be able to say "yes, you can have a snack -- here's your vegetable course!" (Yes, in a super nerdy way we literally call it a "vegetable course." Sometimes she asks if she can have corn for her vegetable and since I've explained that corn is actually a grain, she asks for a "grain course." Tricky girl.)

When introducing this method in your house, I'd recommend starting with the veggies you already know your kid likes. Then branch out from there to introduce other veggies. And remember, just because they didn't like it last week, they might like it now.

In our house, I expect Nia to at least try everything. While she may announce that she still doesn't like beets, she gets excited when she discovers she does like red bell peppers -- it makes her feel like she's growing up. So instead of saying, "I don't like xxx," I'm trying to get her to say something my wise kindergarten teacher taught me 30 years ago: "No thanks, I have not yet learned to like xxx."

Some simple, kid-friendly vegetable course ideas:

~ Steamed artichoke with mayo, butter, or garlicy olive oil for dipping

~ Cooked peas with olive oil and salt

~ Steamed broccoli with cheddar cheese

~ Roasted sweet potato plain or with butter

~ Glazed carrots (combine cut carrots with water, honey, butter and salt in a large skillet; cover and simmer until carrots are tender; uncover and cook until liquid is a syrupy glaze.)

~ Raw or steamed sugar snap peas (it's fun to eat them out of the pod)

~ BBQed green beans

~ Brussels sprouts cooked with a little bacon grease

~ Kale chips

~ Nia's roasted carrots

~ Simple veggie stir-fry (frozen veggie mix stir-fried with 1 tsp of peanut or canola oil; toss with 1 tbsp oyster or hoisin sauce or Soy Vay and 1 tbsp rice vinegar)

~ Coleslaw

One more idea: The wonderful children's cookbook Pretend Soup as several recipes for vegetables that are meant to be mostly cooked (and eaten!) by children. Fun!

Eat Like You Mean It

The other day I was in the car with my daughter when an ad for Carl's Jr. came on the radio. The slogan was one I hadn't heard them use before: Eat like you mean it.

It got me thinking.

What does it really mean to literally eat like you mean it?

Of course, they -- the suits behind Carl's Jr. -- mean it like: "Be a man, eat this giant, messy, fast-food burger. Go big, or go home! Salads are for sissies and burgers from other fast-food 'restaurants' are for wanna-bes." (All this said in a super-low, drawn-out baritone, of course.)

Pretty bold.

But I think it is dead wrong.

If you'll humor me a sec, here's what I think.

If we were to actually 'eat like we mean it' we'd only put into our bodies what food is truly for:

• to provide energy
• to keep our many systems running optimally

And yes,

• to give us pleasure

(You can't only go for point #3, but you certainly can't leave it out of the equation either if you want to have any sort of enjoyment in something we do quite a lot of in our lives.)

On our kitchen counters, on our stove-tops, in our blenders -- little food experiments are happening all the time. Individual ingredients are coming together to create something new. These experiments are chiefly orchestrated to please our taste buds and satisfy our bellies.

But the experiment doesn't stop there.

Once in our stomachs, our bodies go about unpacking these tasty packages. Chemistry is unfolding further: some bits for your brain, some for your muscles, some for your hair (shiny!), some for your skin (smooth!), some to heal that pulled hamstring... A little distribution system is underway getting all those nutrients to their rightful places. If we eat like we mean it, then our food is nutrient-rich & the majority of it won't end up on the storage shelves of our thighs, butt and hips -- or tossed out with the garbage (note, I'm not talking about fiber here, which is vitally important.)

So, yeah. Thanks for the tip, Carl's Jr. I will eat like I mean it.

 

How -- and Why -- We Should Eat Chia Seeds

These are chia seeds. They are tiny, but mighty. They represent a huge shift in my diet.

When I was diagnosed with cancer last year I was 30 lbs overweight. But I felt healthier than I had in a long time: over the course of the proceeding 4 months, I'd already lost 30 lbs. I was eating well and exercising too (something that had become challenging ever since my little one decided she'd rather walk, too, than be carried in a carrier). 

For the first time in my life, I was paying attention to calories, both calories-in in the form of food, and calories-out in the form of exercise. I was avoiding sugar, white flour, and processed foods.

Although I didn't necessarily love the way I looked in the mirror considering I still had 30 additional pounds to shed, so far being overweight really hadn't cost me much. I was physically active when I wanted to be without difficulty: I played tag and chase with my child, I went hiking. I didn't let my weight get in the way of activities: I went to the public pool in a swim suit, I played at the beach. Even though I was carrying extra weight, I felt strong & that I could count on my body: I had a successful home birth.

Until I was diagnosed, I hadn't had any medical red flags. 

It happened frequently that after I was diagnosed, doctors would go over my medical history with me and ultimately say, "So you're pretty healthy.... except for the cancer."

Except for the cancer.

When the diagnosis came, I couldn't help but wonder if I'd brought this on myself. Sure, I know there are a lot of factors that contribute to a cancer cell taking root and flourishing. But I'm not doing myself any favors by denying that perhaps, just maybe, I created the perfect environment for that first rogue cell.

Although no one has said as much, from what I've read, it seems plausible:

 We finally have an explanation for the simultaneous epidemics of cancer and obesity [in the US]. Changes in our diets over the last half century point to the culprit: a dietary imbalance in the ratio of essential fatty acids [omega-3s] leading to the incredible overconsumption of omega-6s, together with the rise in insulin levels due to the higher and higher glycemic index of the modern Western diet. (pg. 78) ~ David Servan-Schreiber, MD, PhD, Anticancer.

"The imbalance of the omega-3s and the omega-6s" (we'll tackle the glycemic index piece in another post).

This omega juggling act is very new to me -- I knew omega-3s were good (in so far as I'd heard of them and noticed them touted on certain egg cartons), but I never really thought about omega-6s, and no one on my oncology team brought it up. But now I'm thinking about it all the time in terms of a scale. Anticancer a great illustration of this:

 

Omega-6s aren't inherently bad. We need them for times when inflammation, coagulation, and cell growth are necessary. It is when we have a greater amount of them in our bodies than we do the cooling, regulating omega-3s that they become a problem (and the inflammation goes on to cause other problems).

And unfortunately our modern diets favor omega-6s: corn & soy-fed meat and dairy, vegetable oils, trans fats (such as margarine). 

Now in my new post-cancer life, it is in my best interest to seek a balance between the omegas. I'm boosting my in-take of short-chain vegetal omega-3 (such as flax and chia seeds, nuts and canola oil) as well as the long-chain omega-3s found in fatty fish and nori.

Women with breast cancer whose tissue samples were richer in omega-3 fatty acids derived from plants had a significantly lower risk of developing metastatic tumors. (p. 143) ~ David Servan-Schreiber, MD, PhD, Anticancer

Back to the chia seeds at the start of this post. 

I've been making chia seeds a simple near-daily habit in order to boost my omega-3 in-take (as well as swaping the omega-6-filled dairy and meats for omega-3 grassfed options). Chia seeds are the same we grew up with, only instead of growing chia pets we can now eat them. 

In order to "unlock" their fiber, as with flax seeds, you have to add in an extra step before eating them. Lots of people grind their flax seeds. With chia, I simply add hot water to 2 TBSPs of the seeds and let it sit for a couple of minutes (put in enough water to cover the seeds and give it a quick stir). This turns the seeds into a sort of jelly consistancy. I then take that jelly and do a couple things:

• Turn it into a little porridge of sorts by adding nuts, fruit, a little milk, a sprinkle of ground cinnamon and/or ginger, and a drizzle of agave. It's a nice pick-me-up when you're craving a little something sweet.
• Or mix it into oatmeal, yogurt, etc and then prepare your cereal or yogurt as you normally would.

Pass the omega-3s, please!

Eat Like a Rainbow ~ Red & Orange ~ Bring on the Carotenoids

The produce section of the grocery store -- or the stalls at the Farmers' Market -- are such colorful places. A literal rainbow of food choices.

Color matters. Each color represents particular phytonutrients, vitamins & minerals -- each with specific life-saving benefits. 

Many of us eat "5 a day" as the FDA recommends, but we eat 5 of the same pale-colored fruits and vegetables. Apples, bananas, celery...

While apples & bananas are very good and rock in the portability department, I've taken up a new challenge lately: to eat the entire rainbow each day: Red, orange, yellow, green, purple. Tomatoes, carrots, pineapple, yellow bell pepper, kale, nori, blue-berries, grapes... 

I find the foods on the "warm" side of the color spectrum particularly attractive, and for good reason. Red, orange, yellow/green vegetables are rich carotenoids. Carotenoids are chemical compounds that absorb light and determine the color in fruits and vegetables. In our bodies they make their way to specific tissues and organs, where they have been shown to protect against DNA damage, thereby preventing heart disease and certain cancers. 

Pink grapefruits are in season now. And oh so delicious! They are rich in lycopene, which is one of the most potent free radical scavengers in nature. (Free radicals are unstable molecules that damage healthy cells as they travel through the body. They are produced naturally by the body as it uses oxygen to convert digested food into energy. Liver spots, cataracts, cancer, and other degenerative diseases are all the result of free-radical damage.**)

Sweet potatoes are another richly colored food that is in season now. Sweet potatoes are full of alpha-and beta-carotene, which are carotenoids and very effective antioxidents. They protect against cancer by preventing oxidation damage, reducing the multiplication of cancer cells, and eliminating tumors. Plus, they're chock-full of vitamin A, vitamin C, magnesium, and potassium. Wow!

Sweet Potato Pancakes adapted from Pam Stearns

Cancer-fighting powers:

Sweet Potato ~ Bright-colored (orange, red, yellow, green) fruits and vegetables contain vitamin A and lycopene, which have the proven capacity to inhibit the growth of cells of several cancer lines, including brain gliomas. Lycopene stimulates the growth of immune cells and increases their capacity to attack tumor cells. A study that tracked breast cancer patients for six years showed that those who consumed the most foods rich in carotenoids lived longer than those who consumed less. (Ingram, D "Diet and Subsequent Survival in Women with Breast Cancer," British Journal of Cancer 69, no 3 (1994)).

Ginger ~ Ginger root is a powerful antiinflammatory and an antioxidant (more effective than vitamin E) and has protective effects. It acts against certain cancer cells. Moreover, it helps reduce the creation of new blood vessels (needed by cancer cells to survive). *

Cinnamon ~ Like ginger, cinnamon is a powerful antiinflammatory and an antixidant, even more so than blueberries and pomagranate juice. One teaspoon helps to lower blood pressure and LDL cholesterol and may help prevent Type 2 diabetes. Just half a teaspoon a day can help regulate blood sugar. (Penn State (2011, August 11). Antioxidant spices, like turmeric and cinnamon, reduce negative effects of high-fat meal. ScienceDaily)

1/2 cup: all-pupose white flour and whole wheat flour (each)

1 TBSP of your favorite sweetener (agave, honey, maple syrup, sugar...)

1/2 tsp: baking powder and salt (each)

1/4 tsp: baking soda, ground cinnamon, grated nutmeg, and ground ginger (each)

1/2 cup roasted sweet potato puree (approx. 1/4th of a large sweet potato)

1 large egg

3/4 cup milk 

Directions:

Roast the sweet potato (wash, place on a cookie sheet in a 350-degree oven for 50-60 min). Slice the sweet potato in half length-wise and scoop the inerds into a measuring cup. Mash with a fork. Set aside.

Combine the dry ingredients in a large mixing bowl.

In a small bowl, combine the wet ingredients, including the sweet potato puree. 

Add the wet to the dry, adding more milk if it seems too stiff. Should not be soupy, but should not be overly thick either.

Heat a skillet over medium heat. Add a pat of butter to greace. 

When hot, drop the batter on to the skillet. I like to make "silver dollar" pancakes using 1 TBSP-scoops of batter at a time. A skant 1/4 cup of batter would make a "regular" size pancake.

Flip when bubbles begin to break on the surface, 3-4 minutes.

Cook for only a couple minutes more on the second side. 

Adjust your heat if the outside is scorching before the inside is fully cooked. These are dense pancakes. 

Enjoy!

~~

 *Cancer-fighting nutritional info comes from David Servan-Schreiber, MD, PhD: Anticancer: A New Way of Life.

** Color-related health info comes from What Color is Your Diet? by David Herber, MD, Ph.D.and Susan Bowerman, and The Color Code by James A Joseph, Ph.D., Daniel A Nadeau, MD, and Anne Underwood.

11 Reasons to Start Your Day With Lemon

For some time now, there's been a list floating around the Internet touting 10 reasons you should drink lemon-flavored warm water. I came across the list, found it both compelling and in the very least harmless, and so have been starting my day with warm water and lemon every day for a few months now. 

Looking back, I think it's made a big difference in my health this cold & flu season. I haven't been sick since last June, in the midst of a depressed immune system due to chemo.

More recently, during the Christmas holidays, I was literally surrounded by sick people (puking people, congested people, Scarlet Fever people) and I didn't develop so much as a stuffy nose, muscle ache, or belly twinge. 

I think it's the lemon. 

The icing on the cake: I recently learned that citrus has cancer fighting powers in addition to immunity boosting powers. So I'm here to give you the ELEVEN reasons you should start your day with a mug of warm water and a lush lemon slice. 

1. Cancer fighter: Oranges, tangerines, lemons, and grapefruit contain anti-inflammatory flavonoids. They also stimulate the detoxification of carcinogenics by the liver.

2. Immunity booster: Lemons are high in vitamin C, which is great for fighting colds. They're also high in potassium, which stimulates brain and nerve function, and helps control blood pressure. 

3. pH balancer: Drinking lemon water everyday will reduce your body's overall acidity. Lemon is one of the most alkaline foods around (citric acid does not create acidity in the body once metabolized). 

4. Weight loss stimulator: Lemons are high in pectin fiber, which helps fight hunger cravings. It has also been shown that people who maintain a more alkaline diet lose weight faster.

5. Digestion aid: Lemon juice helps flush out unwanted materials. It encourages the liver to produce bile which is an acid required for digestion. Efficient digestion reduces heartburn, gas and constipation.

6. Diuretic: Lemons increase the rate of urination by the body, which helps purify it. Toxins are, therefore, released at a faster reach, which helps keep your urinary tract healthy.

7. Skin clearing: The vitamin C component helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well. Lemon juice applied directly to the skin can help reduce the appearance of scars. 

8. Freshens breath: Not only this, but it can help relieve tooth pain and gingivitis. The citric acid can erode tooth enamel, so don't go too strong on your lemon juice. If this worries you, you can rinse your mouth with fresh water after your lemon water, and/or use a straw occasionally.  (I'd recommend a glass one when drinking warm liquids.)

9. Relieves respiratory problems: Warm lemon water helps clear chest infections and halt pesky coughs. It's thought to be helpful with asthma and allergies, too. 

10. Zen boosting: Vitamin C  is one of the first things depleted when you subject your mind and body to stress. As mentioned above, lemons are full of vitamin C. 

11. Want to kick the coffee habit? Starting with lemon water in the morning can curb your morning coffee cravings.

Drink up!

Grassfed is the New Black

Want a cold, refreshing glass of Grassmilk?

Sounds kind of scary, right? Maybe a concoction your kid would make outside in their play kitchen? 

Well, not only is it real, it is my new favorite grocery purchase. 

Grassmilk is milk from pastured cows. But all cows eat grass, and thus all milk comes from "pastured" cows, right? Sadly, no. Most convential dairy (and meat) cows eat corn and soybeans, as well as chicken manure & feathers (seriously). 

As disgusting as that sounds, it isn't the main reason I look for "pastured" on my milk, half and half, and butter. The main reason are the omega-3s that occur naturally in dairy products from pastured animals (eggs included).

Cancer fighting powers:

Short-chain vegetal omega-3s allay the harmful effects of hormones that promote cancer growth. They have also been linked to lower cholesterol and attenuation of spikes in blood sugar levels... In France, researches reported that women with breast cancer whose tissue samples were richer in omega-3 fatty acids derived from plants had a significantly lower risk of developing metastatic tumors.*

Grassfed milk, butter, eggs (and beef, but I'll get to that in a sec) tastes better than the conventional stuff. It's true. Guests have commented that my butter tastes good! Here are the products I like:

• Milk
• Half and half
• Butter

In the last six weeks, my own small flock of chickens has begun laying organic eggs, but I do sometimes still buy eggs and when I do, I make sure they are coming from pastured, organic hens. If not purchased from local farmers, I love this brand. 

Last in the grassfed items I buy and cook with is beef. All through my chemotherapy (5 months!), I drank a nutrient-dense broth my mother-in-law made for me from grassfed beef marrow bones. Now, unfortunately I can hardly say the words "bone broth" without having some PTSD effects (from the chemo, not the broth!) but we do continue to buy grassfed beef. My current favorite source is Leftcoast Grassfed/Tom Kat Ranch up the coast a little ways in Pescadero, CA. Their meat is delicious, and affordable. 

If I'm going to eat red meat now and then, I want it to be worth it. This stuff is!

(Leftcoast cows. Photo credit here.)

It is a good first step to ensure the meat and dairy products you consume are organic (pesticide, antibiotic, and hormone-free), but if the animals are simply eating organic corn and soy, you are consuming a diet richer in omega-6s than omega-3s, which causes inflammation. 

Instead, let's eat what our grandparents ate: Real eggs. Real milk & butter. Real meat. 

Check these websites to find producers in your area: www.eatwild.com and www.americangrassfed.com

Recipe: 13-Bean Grassfed-Beef Chili (kid tested; kid approved!)

Cancer fighting powers:

Cooked tomatoes ~ Research shows that lycopene in tomatoes leads to longer survival for prostate cancer patients. Tomatoes also contain a whole series of anticancer nutrients whose combined actions is more effective than lycopene on its own. Note: Tomatoes must be cooked in order to release these nutrients. Olive oil improves their assimilation, as does combining cooked tomatoes with broccoli.

Onion ~ The sulfur compounds of the alliaceous family (garlic, onions, leeks, shallots, chives) reduce the carcinogenic effects of nitrosamines and N-nitroso compounds, which are created in over-grilled meat and during tobacco combustion. All the herbs in this family help to regulate blood sugar levels, which reduces insulin secretion and thus inhibits the growth of cancer cells. Moreover, they specifically promote cell death (apoptosis) in colon, breast, lung and prostate cancer, as well as in leukemia. *

Serves approx. 8; begin by soaking the beans overnight, then 1/2 hour of prep time, 4 hours of cooking time

1 1/4 cup 13 Bean Dry Soup Mix (I like Bob's Red Mill)

1 lb. grassfed, organic ground beef (I like Leftcoast Grassfed)

1 organic medium onion, chopped

8 oz organic pizza sauce (I like Eden Organics) or double the tomato sauce below

8 oz organic plain tomato sauce

1 TBSP Mexican Seasoning (chili peppers, garlic, onion, paprika, cumin, celery seed, oregano, cayenne, bay)

1 tsp salt

1 pinch of pepper

Optional: Grated cheddar cheese, sour cream, crusty whole grain bread

*Note: This chili is robust but not spicy. You might want to add chilli powder in addition to the Mexican Seasoning.

Directions: 

Soak the beans. I prefer to do this overnight. To do so, place in a large pot (Dutch oven works great) and cover with water. 

First thing in the morning, drain the beans, then cover with fresh water and simmer for 3 hours. (Alternatively, you can let them sit all day, and then simmer them approx. 4 hours before you want to serve the chili.)

After 3 hours, turn off the burner and let the beans hang out all day in their soaking water. 

When you're ready to prepare dinner, chop the onion and brown the beef in a skillet. Add the chopped onion to the beef and cook for approx. 5 minutes. 

Add the beef and the onion to the waiting beans and soaking water. Add the pizza sauce and the tomato sauce to the bean mix. Add the spices as well. 

Stir, cover & simmer for 1 hour. 

Serve with grated cheddar and sour cream. Crusty bread for dipping is nice, too, as is a glass of cancer-fighting red wine.

 *Cancer-fighting nutritional info comes from David Servan-Schreiber, MD, PhD: Anticancer: A New Way of Life.

Matcha Green Tea Mocha or Latte

Likely you've heard that green tea is a super hero.

It's true. It's definitely one of the Big Dogs when it comes to antioxidant power.

What I like most is it's easy to come by and anyone can make it. It's as easy as dropping a tea bag in hot water.

But, there are two important tips to keep in mind in order to fully activate green tea's cancer-fighting powers: One must consume enough each day: 2-3 cups a day, and you have to steep your tea long enough for it to release its catechins: 5-10 minutes. (!)

I usually give myself some variety & break up my green tea bag consumption by making a Matcha Latte or Matcha Mocha in the afternoon. Tea Lattes are becoming popular (in coffee houses as mainstream as Starbucks or your corner indie coffee spot), but they tend to be quite sweet as well as pricey (I've paid $5!). Matcha can be bought in bulk at Whole Foods so you can make this at home, cutting the price & the sweetness (if you like). 

Matcha Green Tea Mocha

Cancer-fighting powers:

Green tea ~ Rich in polyphenols, including catechins, which reduce the growth of the new vessels needed for tumor growth and metastases. It is also a powerful antioxidant and detoxifier, and it facilitates the death of cancer cells by apoptosis. In the laboratory, it enhances the effects of radiotherapy on cancer cells. Japanese green tea (sencha, gyokuro, matcha) is even richer in catechins than common varieties of Chinese green tea.

Dark chocolate ~ Dark chocolate (more than 70% cocoa) contains a number of antioxidants, proanthocyanidins, and many polyphenols. These molecules slow the growth of cancer cells and limit angiogenesis. It's glycemic index is moderate, distincly lower than that of white bread.*

1 serving, approx. 160 cals (if using coconut milk)

 8 oz organic sugar-free vanilla coconut milk (I like So Delicious brand) -- used for low calorie count

1 TBSP organic unsweetended cocoa powder -- used for cancer-fighting power 

1 TBPS organic agave syrup -- used for low glycemic index

1 tsp organic matcha green tea powder -- used for cancer-fighting power

Directions:

Heat the coconut milk until it is hotter than you can drink, but not boiling (this is to allow time for the green tea to steep without your drink getting cold while you wait). 

Add the cocoa powder and matcha powder. Whisk or stir vigorously until all clumps of powder are incorporated. Let sit at least 5 minutes to allow the green tea to release its catechins.

Add the agave syrup.

Using a milk frother, or a spoon, combine all ingredients. 

Enjoy!

(Adjust the agave as needed. Play with your milk types. Making this with soy milk would boost the calories, but would also boost the cancer-fighting properties. Leave the cocoa out for a latte.)

*Cancer-fighting nutritional info comes from David Servan-Schreiber, MD, PhD: Anticancer: A New Way of Life.