A few weeks ago I was caught red handed.

I was explaining to a client the benefits of whole grains and was showing a list of whole grains to try.

“Amaranth, what is that?” she asked.

I stumbled a bit. I know amaranth - in some ways more than other grains. It’s the one grain I can recognize without a doubt when I see it growing - the long, magenta “muppet fur” tail is a dead giveaway. I knew it to be originally from South America. And I knew it was a small grain - smaller than millet and more often found in a mix of grains than as a featured solo.

But what did it taste like? I couldn’t tell her. What made it special? (It looks like Muppet fur!) I drew a blank.

Now motivated to be more informed, I turned up a little information and a recipe featuring the unobtrusive, easily dismissed amaranth.

Amaranth is, in fact, another ancient South American grain (It was also a featured crop halfway around the world in the Himalayas). It was a staple of the Aztecs, Incas, and Mayans. Like quinoa, it all but disappeared in the region after a Spanish ban enforced by the Conquistadors. The Aztecs mixed amaranth with honey, shaped it like gods and ate it in ceremonial rituals. The similarity between this ritual and Catholic communion was too eerie for priests, thus the grain was banned for centuries.

Amaranth is rich in calcium, B-vitamins, vitamin C and antioxidants. It is also a source of harder to find minerals such as copper and manganese. Like quinoa, it is a rich source of easily digestible protein and also contains a good amount of fiber.
For more information on the rich history of amaranth, visit wikipedia.

Amaranth recipes are not easy to come by. The recipe below comes from Vegetarian Times. While it is a hearty fall stew, our recent bout of cool weather may be suitable enough to try out a test batch.

Amaranth Corn Chowder
Vegetarian Times Issue: March 1, 2000 p.48

6 servings

• 6 cups Vegetable Stock or vegetable broth
• 2/3 cup uncooked amaranth, rinsed
• 1 bay leaf
• 1 Tbs. plus 1 tsp. olive oil
• 1 tsp. ground cumin
• 1 large onion, diced
• 4 large cloves garlic, minced
• 1 medium red bell pepper, diced
• 1/2 tsp. dried oregano
• 4 cups fresh or frozen corn
• 1 tsp. canned chipotle chili in adobo sauce
• 1/4 tsp. salt
• 1/8 tsp. freshly ground pepper
• 1/4 cup chopped fresh cilantro
• 2 Tbs. fresh lime juice
• 2 Tbs. umeboshi vinegar
• 1 Tbs. umeboshi paste
• 1 Tbs. tamari or reduced-sodium soy sauce
• Cilantro sprigs and lime slices for garnish

Directions

1. In large pot, combine stock, amaranth and bay leaf and bring to a boil over high heat. Reduce heat to low, cover and simmer, stirring occasionally, 25 minutes.
2. Meanwhile, in large heavy skillet, heat 1 tablespoon oil over medium-high heat until hot but not smoking. Add cumin and stir 30 seconds. Add onion and cook, stirring often, until softened, about 3 minutes. Stir in garlic, bell pepper and oregano; reduce heat to medium and cook, stirring often, 5 minutes. Stir in 2 cups corn, chipotle and 1/2 teaspoon salt.
3. Stir corn mixture into amaranth mixture. Cover partially, increase heat to medium and cook, stirring occasionally, 30 minutes. Discard bay leaf.
4. Preheat oven to 450F. In small bowl, combine remaining 2 cups corn, 1 teaspoon oil and 1/4 teaspoon salt. Stir in freshly ground pepper. Spread in nonstick baking pan and roast until beginning to brown, about 15 minutes.
5. Remove soup from heat. Stir in roasted corn, chopped cilantro, lime juice, vinegar, umeboshi paste and tamari. Transfer to blender or food processor (in batches if necessary) and puree until almost smooth, or puree directly in pot with immersion blender. Let stand, covered, at least 30 minutes before adjusting seasonings.
6. Rewarm over low heat. Ladle into bowls, garnish with cilantro sprigs and lime slices and serve.

From the Daily Om (click here for more information or to subscribe)
Shedding Light On Ourselves
Parts That Don’t Want To Heal

In almost every case, we know what is best for us in our lives, from the relationships we create to the food we eat. Still, somewhat mysteriously, it is often difficult to make the right choices for ourselves. We find ourselves hanging out with someone who leaves us feeling drained or choosing to eat fast food over a salad. We go through phases where we stop doing yoga or taking vitamins, even though we feel so much better when we do. Often we have no idea why we continue to make the less enlightened choice, but it is important that we inquire into ourselves to find out.

When we choose that which is not best for us, the truth can be that there is a deep seated part of us that does not want to heal. We may say it’s because we don’t have the time or the energy or the resources, but the real truth is that when we don’t take care of ourselves we are falling prey to self-sabotage. Self-sabotage happens unconsciously, which is why it’s so difficult to see that we are doing it. The important thing to realize is that this very part of us that resists our healing is the part that most needs our attention and love. Even as it appears to be working against us, if we can simply bring it into the light of our consciousness, it can become our greatest ally. It carries the information we need to move to the next level in our healing process.

When we recognize that we are not making healthy choices, we might even say out loud, “I am not taking care of myself.” Sometimes this is the jolt we need to wake up to what is actually happening. Next we can sit ourselves down in meditation, with a journal, or with a trusted friend to explore the matter more thoroughly. Just shining the light of our awareness on the source of our resistance is sometimes enough to dispel its power. At other times, further effort is required. Either way, we need not fear these parts that do not want to heal. We only need to take them under our wing and bring them with us into the light.

“1 in 5 Americans live on a diet of ten foods or fewer: among the most common choices, french fries, fried chicken, chocolate chip cookies and Kraft Macaroni and Cheese.”

and my personal favorite:

“People will eat 28.4% more candy if its labeled low fat.”

Courtesy of Gourmet Magazine, June 2007

Last month I talked about the effects of stress on PMS symptoms, caused by liver
stagnation and consequently, excess estrogen in the body. This month, I’d like to
continue with dietary and herbal remedies to assist the liver in detoxifying and to reduce
the effect of PMS.

Below is a gentle, easy cleanse to allow the liver to clear out excess estrogen in the bloodstream. Depending on how severe your symptoms, you may notice effects in 2 weeks or 2 months. If no reduction of symptoms is evident after strictly following the program for three months, I would recommend seeking additional guidance with your naturopath or health provider.
This cleanse works not so much by cleaning out the liver, but by eliminating foods and stimulants which clog up liver function and replacing them with nourishing, whole foods to support liver and other organ function. The protocol below is an improved way of eating for many individuals. Obviously, one diet is not perfect for everyone, but moving towards the way of eating I will describe can increase health for most individuals.

These foods are to be avoided on the liver cleanse plan:

• alcohol - its connection to liver damage is well known.

• caffeine - especially in coffee and chocolate. Methylxanthines disrupt the estrogen to progesterone ratio and can cause or exacerbate PMS symptoms. I can personally testify to the coffee/PMS connection.

• Glutinous grains - wheat, barley, rye, spelt, and kamut. Gluten sensitivity is a common, often undiagnosed condition that can manifest in many different ways and will be discussed in a future newsletter.

• All Dairy products- most dairy is contaminated with hormones and pesticide residues, and dairy is a common allergen.

• Convenience foods - packaged pastas, soups, “meals” in a box, frozen meals, etc.

• Artificial food additives - partially hydrogenated oils, artificial sweeteners, colors, flavors, etc.

• All oils aside form high quality extra-virgin olive oil, or cold-pressed unsaturated oils: sesame, walnut, flax, pumpkin seed, etc. The heat used to process most oils oxidizes and destroys their beneficial properties. Clear, odorless oils in clear, plastic bottles are of extremely low quality and should not be used for anything other than furniture polish.

• Beef, pork, and conventionally raised poultry. Your animal protein sources need to be organic. The hormones and antibiotics given to livestock have a direct impact on our own hormone levels and are a burden to the liver. Beef and pork are more difficult to break down and are best avoided during the cleanse.

At this point, you may be asking me, “What can I eat? Do you expect me to graze on my lawn?”
Fortunately, there is a great abundance of options available to you on this cleanse. Please seek out and emphasize the following foods:

• Gluten-free grains: quinoa, brown rice, teff, amaranth, and corn.

• Vegetables! Vegetables are great cleansers and facilitate detoxification. Unless you are highly active, vegetables should make up 50% of two of your daily cleansing meals. The following vegetables are particularly beneficial to the cleansing process:
  • • • Cruciferous veggies - broccoli, cauliflower, kale, cabbage
      • Beets are incredibly cleansing, and are fabulous juiced with carrots and ginger.
      • Greens are especially cleansing: if it’s leafy and dark green, pile it on!
      • Garlic and onions contain high amounts of sulfuric compounds which are needed for the liver detoxification.
• Fruits - a potent source of antioxidants, fruits can quell sweet cravings and provide much needed antioxidants and nutrients. Below are the most beneficial:
  • • • Lemon - lemon is a classic body cleanser. Use fresh lemons, never already juiced, which contains preservatives.
      • Melons - very rich in antioxidants. Watermelon also contains glutathione, which plays an important role in detox and repair in the body.
      • Papaya - look for organic, and avoid Hawaiian papaya, as it is a genetically modified variety.
      • All richly-colored fresh fruits contain powerful compounds which cleanse and repair the body. Look for vibrant color and listen to which ones your body is calling out for right now.

• Eggs, organic poultry, wild fish, beans, lentils are great, easily assimilated protein sources. Eggs in particular contain compounds which assist in liver detoxification. Beans and lentils are fiber-rich foods which assist in keeping the digestive tract clear and moving smoothly.

• Omega-3 fatty acids - found in flax, walnuts, and cold water fish. Flax seeds are especially beneficial because the lignans in the seed assist in hormone regulation. Always grind your flax seeds so that your body can utilize the nutrients trapped within the seed.

• Drink a lot of water to facilitate the removal of waste products. This can also reduce the likelihood of headaches in the detox process.

• Green tea is a great antioxidant and is a good transition beverage for those of you who drink coffee or black tea. It does contain some caffeine, but far less than you will find in an espresso.
• Eat smaller, lighter meals throughout the day, going no longer than three hours without food. Avoid a large dinner. The liver really kicks in to do it’s job by increasing the amounts of detoxification enzymes between the hours of 10pm and 2am; having a large meal to digest detracts the body from utilizing energy for liver repair by placing the focus on digesting your meal. Your last intake of food should be a light meal by 8pm.
• Reduce external stressors as much as possible. Avoid the nightly news until they have something pleasant to say, turn off your cell phone when you are not expecting a call, and spend some extra time engaged in relaxing, restorative pastimes. Leisurely reading, long baths, slow walks, and saunas are all great ways to slow down, reduce stress hormones, and facilitate healing.

Herbal Remedies:

The following remedies are especially helpful for detoxification:

• Milk thistle - especially important; it has been documented to help the liver regenerate cells.
• Dandelion
• Licorice
• Red Clover

Several liver-specific herbal remedies are readily available and may be helpful. Make sure it has milk thistle and dandelion in the ingredients. Speak with a qualified individual at a reputable herbal remedy store (like the Bastyr Dispensary or The Herbalist) to assist you.

This versatile recipe can be used as a sauce for noodles or as a dressing for salads and steamed greens. It’s full of heart-healthy fatty acids, powerful antioxidants, and has a fantastic flavor. I’ve been using it as a salad dressing the last few weeks, but am eager to try it with rice noodles when the weather cools off!

My initial reasons for running a marathon were not noble. I wasn’t raising money for charity. I had these ideas that I would emerge from the experience a lean, long-legged gazelle. Never mind that I am 5’2”. I thought if I could run a marathon, I would never have to worry about not wanting to exercise again – it would be so ingrained in my day that it would be an effortless endeavor. I thought running a marathon would prove that I was stronger than my fears and bigger than ghosts that chased me. I was curious about what would happen in the course of training for such an event – could my body take it? What would it feel like to run for hours? Could I find the secret to the runner’s high?

I didn’t get what I expected; I received so much more. The gifts I received in preparation for my first event did not come to me at the finish line. They were granted in incremental doses – great and small – throughout the months of preparation for the big day.

Training for an event several months out is a grand experiment in mind and body. With few distractions or demands on a long run or ride (other than placing one foot or pedal in front of the other) you discover the unexpected. It is possible to run for longer than an hour. It’s possible to go longer than you ever dreamed! With practice, you get faster as well. You break barriers you did not know existed. You marvel at how loyal your body has been to you along these many miles and realize how it has always stood with you, time and time again, through dieting and childbirth and foolish mistakes. You develop an appreciation for it that extends far beyond dress sizes and BMIs.

Within these hours of solitude and quietness you also find miracles in the deep recesses of your mind. I discovered after 17 miles that I am a really, really good cheerleader and when push comes to shove I am the only one I can rely on to make it to the finish line. I discovered the power of attitude – how my rotten mood made a run unbearable and how easily that could turn around if I changed my internal dialogue. I found inspiration, great ideas, moving meditation, laughter, tears, and deep strength. I found the time to find more of who I am. I found I am stronger than my fears, so there is no need to outrun any ghosts. Each time I run, I have an opportunity to learn more, connect deeper, and become inspired.

Those of you in training have your own beautiful stories. Those of you who have considered trying the seemingly impossible have beautiful stories waiting to be woven. Join me on the trails. Join me at the starting line. I am waiting to hear your stories.