I’ve spent a great deal of time in airports and other states and have become very familiar with finding food while traveling. Since my travels have mostly been via plane to metropolitan areas, it has been easy for me to pack what I need or find something reasonable in an airport.

Last month, a new challenge came my way — healthy eating while traveling via roadway, cross-country.

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It’s playtime in the Dream Kitchen!

On April 25th, VIBRANCE Nutrition and Fitness teamed up with Design Kompany to do a educational lunch and work party for solopreneurs. Design Kompany provided the space and I came in and demonstrated how easy it is to make a quick, healthy lunch in under 20 minutes. Here is shortened video footage of the event: (more…)

I had the great honor of being consulted recently for an article in the Seattle PI on smoothies.  To read more about how smoothies are an awesome recovery food and a great carrier for extra nutrition, click here:

Fiber.

Long touted as essential for heart health, and more recently for digestive health, fiber is also an important ally in the battle of the bulge.

Fiber has a wonderful capacity to assist in appetite suppression. Which is more filling — consuming 8 oz. of freshly squeezed apple juice or the 3 apples it took to make that juice? When we juice, we discard the pulp (fiber) and consume the rest. That fiber is key to keeping us full and happy over the long term. It provides bulk, slows absorption and prevents blood sugar from skyrocketing, preventing strong hunger pangs after the inevitable crash.

Within the stomach lies signals that get triggered when the muscles of the stomach wall stretch, creating a cascade of messages that basically tell our body to stop being hungry. The longer something sits in the stomach, the longer time passes before we receive a signal to eat again. Complex foods which take a lot of time to break down last in the stomach longer. This is why whole foods are so important. They give your belly something to work on, where a refined food like Red Vines or white bread need little effort to get into the blood stream.

Want to see it for yourself? Take a piece of white bread and a piece of 100% whole wheat bread. Place each in a separate bowl of water and wait five minutes. The white bread will collapse in your hands. The whole wheat bread, although soggy, will remain more intact. Imagine what would happen if that water was 98.6 degrees and we added some stomach acid to it!

Aside from sustaining fullness, fiber also stops some calories from being absorbed. By decreasing the time food sits in the digestive tract, as well as binding to bits of food particles, fiber reduces the total caloric load absorbed by the body.

Fiber is actually quite easy to find. Current recommendations for fiber are 20 -35 grams per day. Most Americans get about 10-15 grams a day. Research shows that blood sugar management in diabetes is greater when fiber intake reaches 50 grams a day. For purposes of weight loss, I recommend my clients take in between 30 and 50 grams a day.

So, to recap:

• Fiber helps prevent heart disease,
• contributes to healthy digestive tracts,
• keeps you more full on less food,
• and keeps you fuller longer!
• Fiber inhibits a small percentage of calories from being absorbed,
• and minimizes blood sugar spikes, having a beneficial effect on diabetes and insulin levels.

Where is fiber found?

In whole plant foods! Think fruits, vegetables, whole grains such as brown rice, corn, quinoa, kamut berries, wild rice; beans, peas, and lentils, and starchy vegetables such as potatoes, sweet potatoes, and taro root.

Ground flax seed, psyllium husk and various brans (wheat/oat/rice) can be added to oatmeal, smoothies, or other foods to increase fiber intake and fullness.

What are some ways you can sneak more fiber into your day?

Last week, I was interviewed by Bob Condor of the Seattle Post Intelligencer about smoothies as a recovery fuel.

Smoothies are one of the best, easiest ways to receive optimal nutrition after a workout, or as a way to begin your day. Potent in antioxidants (the treasures within fruit), smoothies also act as a ocnvenient carrier for all sorts of supplemental nutrition that may be inconvenient to receive otherwise. You may add extra protein, flax oil, additional antioxidants, green powders (or greens themselves!), liquid calcium or multivitamin complexes, bee pollen, badditional fiber, and more! The possibilities for flavors are endless and they are great hits with the kids.

Please click here to read more in the Seattle PI:
Here’s to summer smoothies!

PS — I would also like to note there is a minor factual misprint in the article. It appears as though I may not have made it clear to the author that while there are many reasons why whey protein is preferable to rice protein in a recovery smoothie, digestibility is not one of them.

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The National Institute for Health recently released the results of the longest and largest weight loss maintenance study conducted. The results - not terribly astounding in my opinion. The support of personalized counseling outranked web support and self-guidance in sustaining weight loss over a period of two years.

According to the NIH, “At the end of the study, participants receiving personal counseling retained an average weight loss of 9.2 pounds, compared to an average of 7.3 pounds for those using the Web-based intervention and 6.4 pounds for those in the self-directed group. Personal counseling sessions were brief and mainly by telephone. The Web site was developed to provide the same advice as personal counseling. Both interventions were designed to be practical to implement in a variety of settings.”

Why would phone counseling be the most beneficial? All I can offer is my own theories and experience.

Human beings are social creatures. As a species we have learned to rely upon and connect with one another in order to survive. Those who come to me after trying to go solo are frustrated, confused, and de-motivated. Receiving personal support allows the individual to receive what they need, when they need it. This is something the media or a book simply cannot offer. Often there are also struggles with following a healthy food plan when the social circle one is interacting with is not committed to such a lifestyle. The individual then must make the choice of isolating to stay on the diet or socializing and risking falling off the plan. A healthy lifestyle is very difficult to sustain without at least one other individual committed to supporting it. Simply put, our culture is not set up to sustain health without a great deal of support and some savvy, defensive eating skills!

Web support touches on some individual needs, but what is missing is the subtle nuances that enhance communication; rapid exchange of ideas or needs and tonal inflection which can indicate that there are deeper issues to be explored. When on the phone or in person, these subtleties are not hidden behind text. The counselor and counselee can establish a deeper bond through an “I hear you, I see you” type interaction that is much more difficult to obtain via the internet. This multi-sense communication will enhance results through a stronger bond between the two parties, and an ability for the counselor to pick up on subtle cues which may be missed over email.

If you feel frustrated with going it alone, confused about the conflicting messages of the media, or are ready for additional support to meet your health goals, consider reaching out for additional support. It’s only natural, and studies show it’s the most effective way to get the job done!

To read the NIH press release in full, click here:

To schedule an initial consultation to see if personal nutrition coaching is right for you, click here:

1) Say hello to your vegetables. Invite them over for dinner.
Vegetables are the most critical and most lacking food in the American diet. Plant life carries abundant sources of vitamins and minerals and are chock full of powerful cancer-preventing, heart-protective, inflammation-squelching antioxidants. They offer an abundance of nutrition for few calories, and are loaded with fiber to satisfy appetite for long periods of time. Enjoy them liberally - steamed, raw, stir-fried or roasted. Hold the cheese sauce!

2) Drink your water!
Our cells bathe in a sea of water. More than 65% of the human body is comprised of this element! Most of us walk around in a state of dehydration - especially if we partake in the coffee culture that permeates the Northwest.
Dehydration manifests itself in numerous symptoms other than thirst. Food cravings, hunger, poor concentration, headaches, muscle spasms, bladder issues, poor skin quality, overheating and fatigue during exercise are some of the symptoms that can be attributed to dehydration.
Don’t like the taste of water? Try adding slices of lemon, orange, lime, or cucumber to your water. Mint sprigs can be particularly refreshing in the summer.
Please note - there is no substitute. Calorie-free “flavored water” is not water. Water is water. Drink liberally until urine is clear. Repeat.

3) Eat Breakfast!
Studies show breakfast eaters have lower blood pressure and cholesterol, better concentration and moods, and are more likely to be height-weight proportionate than their fasting counterparts. Not eating breakfast is akin to letting your car idle all night and then trying to drive it from Seattle to Portland without fueling up. If you have no appetite in the morning, try a piece of fruit or 1/2 a yogurt to start. You’ll soon discover fewer cravings, greater energy, smaller evening meals and a rumbling tummy in the morning — all signs of a healthier metabolism!

My favorite holiday food growing up was my mother’s sweet potatoes. The recipe had been passed down from my great-grandmother and unlike most family’s marshmallow-laden recipe, ours was studded with pecans and brown sugar. Often called yams, the dark orange fleshy tubers we enjoy every holiday (canned, marshmallow-laden or otherwise) are actually sweet potatoes.

These foods come into season November and December, but are available year round for our enjoyment. They are an ideal winter food - heavy and warming with a sweet taste that satisfies cravings that peak during dark months. Rich in beta-carotene, sweet potatoes give us the precursor to Vitamin A that is essential for night vision. They are a perfect example of how nature gives us the appropriate foods at the appropriate time of year.
Sweet Potatoes, despite their candy-like flavor (which is enhanced by roasting or broiling) are low in the glycemic index and do not cause the spike in blood sugar white baking potatoes can, making them a preferred food of bodybuilders, diabetics, and those following a low glycemic diet. They are rich in soluble fiber, B6 and potassium, all heart healthy compounds which protect against heart disease. The sweet potato is also rich in powerful antioxidants which protect against inflammation and certain cancers.

This wonderful whole food is a great way to get healthy, nutrient rich carbohydrates that will not adversely affect your blood sugar or weight. For the next few months, replace steak fries with baked sweet potato fries and white rice or mashed Russets with mashed sweet potatoes. Enjoy them in savory and sweet dishes!

Below is a recipe for Sweet Potato Fries. I encourage you to give them a try for dinner one night. If you have a favorite sweet potato recipe you’d like to share, I’d love to see it!

Sweet Potato Fries

• 6 Sweet Potatoes, cut like steak fries
• 2 tbsp. Coconut Oil, warmed, or grapeseed, sesame, or peanut oil (these do well under higher heat)
• 2 tsp. sea salt
• 3 TB. Mexican seasoning, Cajun seasoning, or spices of choice
• 1/4 tsp. cayenne (optional)

Preheat oven to 425 degrees (220 degrees Celsius). In a mixing bowl, toss sweet potatoes with oil and spices. Place potato wedges evenly on a baking sheet with enough space between each wedge to allow them to get crispy. Bake for 10-30 minutes (depending on size), flipping the over halfway through to brown all sides. When finished, they should be crispy on the outside and soft on the inside. Cool for 5 minutes before serving.

Ah, is that the sound of sniffles in the air?

Cold and Flu season has arrived! Normally I squeak by unscathed, but this fall I can’t make that claim. I’m just sick enough to be a little cranky and low energy, but not so ill to feel comfortable taking a rest day. After whining for a spell, I’ve realized that I’m going to nip this in the bud quicker by doing less, dosing up on my favorite remedies, and getting some extra sleep. This is somewhat of an amazing feat as it counters a multi-generational attitude in my family (on both sides) of “toughing it out” through illness and injury.

I know many get struck with the cold or flu every time it comes around. While long-term nutrition strategies for a healthy immune system are the best way to counteract this, individual consulting is the best place for that discussion. So I’m going to share some of my favorite “helpers” to recover from illness quickly after you’ve been bit.

1) EHB: One of NF Formulas most popular concoctions, this herbal and vitamin support for immunity cuts the duration of illness significantly. This coupled with the Master Cleanser (below) enabled me to knock out Mononucleosis in 3-4 days about a decade ago. I’ve been a faithful supporter ever since!

2) Master Cleanser: This recipe, adapted from Stanley Burrough’s notorious fasting beverage, will knock out just about any cold, flu, or infection you may be experiencing.

• juice of one lemon
• 1 tbsp grade B maple syrup
• 2-3 small cloves garlic
• 1″ fresh ginger root, peeled.
• cayenne pepper or cayenne tincture, to taste
• 1/2 cup water
• hot water

Blend lemon juice, maple syrup, garlic, ginger, cayenne, and half cup water until smooth. Pour into a 24-32 oz. mug and top off with hot water. This is most effective at night after a hot bath and before bed. Alternatively, it can be nursed throughout the evening. Use as much cayenne as you can tolerate. It tastes much better than it sounds, believe me!

3) Sweat it out! Saunas or hot baths increase the core body temperature will often kill off unwanted invaders. This is essentially creating a feverish environment within the body. Drink plenty of water during and after your bath or sauna. Also, wrap up in warm clothes and blankets afterwards to draw out the sweating potential.

4) Soup’s On! Mom’s chicken soup, a bowl of steaming pho, or your favorite broth-based soup rich with vegetables and protein will help boost your immune system, retain heat, and sweat out invaders. Garlic, ginger, cayenne, thyme, shiitake mushrooms, and licorice root can be added to further support the immune system and fight viruses.

What is your favorite way to combat colds and flus? Do you have any family recipes or tips that you’ve used to hasten the duration of a cold? I’m always open to suggestions and would love to hear what you have found helpful for you! Please share your favorite tips and recipes with me. If published, I’ll be sure to give you credit for your thoughtfulness!

I’m going to step up on my soapbox. I’m going to get political. Don’t say you haven’t been warned.

As a human being and a consumer, I am positively outraged and aghast at the United States’ response to mad cow disease. If you stop and think about it, you may have noticed that we haven’t heard much about that in the last year or so. Has it gone away?

Of course not. Do not think for a minute we are protected.

I came across an astonishingly grim article from Vegsource, a vegetarian website that I have keep sporadic tabs on for many years. I am the first to admit this source is biased, but the information presented in the article is reportedly drawn from the USDA’s own reports.

According to presented statistics, between the years of 1998 and 2006, an estimated 777 cows infected with bovine spongiform encephalopathy (ie - Mad Cow) entered our national food chain undetected. This estimate is derived from examining the number of cattle slaughtered daily, the amount inspected, and cases found.

Last year, despite (or because of) growing concern of BSE risk in the United States, the USDA decided to SCALE BACK on mad cow testing, from 1000 cattle daily to 110 a day. Keep in mind over 70,000 cattle are slaughtered in this country every single day. The majority of these are processed in huge processing plants, where thousands upon thousands of animals become the various cuts of meat enjoyed by millions of Americans. The potential for contamination is ridiculously high; particularly among ground beef which, depending on the processing facility, may contain proteins from 300-1000 different cows in a typical patty. Please also note that while the United States was testing approximately 1% of their cattle, Japan and a number of European countries test 100% of their cattle. It isn’t like it cannot be done.

While the practice which creates mad cow — feeding cattle back to cattle — has been banned in this country since 1997, the USDA lags far behind in inspecting and ensuring this practice is not continued. The law does not prohibit the feeding of one species to another - for instance, downed cows may be fed to chickens, and these chickens can in turn be fed back to cattle. Given this disease can transfer from bovine to homo sapien, who’s to determine it cannot be passed to avian species as well? In a time of lagging profits due to concerns of cholesterol, saturated fat, and BSE, who is to say that a number of feedlots would not continue to sneak in some free food to cut operating costs? It isn’t like USDA inspectors are making spontaneous surprise visits.

Are you concerned yet?

If you consume beef, there are a number of things you can do to protect yourself and your family. It is absolutely imperative in this culture to practice what I call “defensive eating” in order to stay healthy and well because the industry and the government will not be doing this for us. Below are some steps you can take to prevent contamination:

1. Consume 100% grass-fed, free range cattle. These cattle are the healthiest because they consume a natural diet they can process (corn is difficult to process, increases digestive disorders and the risk of illness in cows). Know your sources (Thundering Hooves and Oregon Country Beef are a couple) and become intimately aware of where your food comes from.
2. If you can’t find grass-fed, look for cows which have been fed a 100% vegetarian diet. This may be corn or another grain, but keep in mind newspaper is “vegetarian”, and is a common filler in animal feed.
3. Grind your own beef. The best way to not ingest 300 cows in a hamburger patty is to have a butcher grind up a cut of beef before your eyes.
4. Eat less beef. Experiment with meatless meals every few days and see how it feels. Most people know at least one vegetarian - ask for a favorite recipe or idea for lunches and dinners.
5. Ask Questions. Be a detective. Ask your server where the beef comes from - not the supplier - the RANCH. Look that ranch up online. Just because the menu assures “all-natural beef” doesn’t mean a darn thing. Does the ranch disclose how the cattle are housed, fed, and slaughtered? If not, it probably isn’t pretty. Call them and ask more questions. Your concern will prompt change within the industry - especially among smaller ranches. Don’t underestimate the power of being an informed consumer.

Good luck out there, my fellow defensive eaters. We have a lot of homework to do!

After continued pressure from consumers, Starbucks has annoucned that it will supply only rBGH-free milk in their US stores by December 31st of this year!
This is a huge step in public health advocacy, as Starbucks is a significant supplier of America’s dairy consumption. Starbucks yield to consumer concern is sending a loud message to the Dairy Industry: Americans do not want added hormones in our milk!

rBGH is a genetically modified, artificial hormone added to dairy cows to encourage milk production. The amount of milk a cow fed rBGH is able to produce is around 7 to 8 additional gallons per day. However, the risk of mastitis (pussy inflammation of the udder) increases by 25%, necessitating additional antibiotics and contaminating the milk supply with both puss and excessive pharmaceuticals. Yes - there is an allowable amount of puss permitted in your glass of milk.

In addition to causing greater suffering and drugging of dairy cattle, rBGH is suspect in human cancers of the prostate, breast, and colon and is consequently banned in Japan, Australia, New Zealand, Canada, and all 27 countries in the European Union.

Please express your thanks to Starbucks for taking a step to ensure quality beverages and for responding to consumer concerns. Click here to send Starbucks CEO Jim Donald a thank you, on behalf of Food and Water Watch, a public advocacy group.

More info on safety concerns of rBGH.
Wikipedia’s definition and discussion of rBGH.

For awhile, I’ve suspected I’ve had food intolerances. Specifically, certain highly refined soy products have come to cause severe GI distress. I’ve stayed away from tofu, soy dogs, and Bamboo Garden for quite some time - at least if I plan on being social the next 36 hours.
More recently though, I have suspected other intolerances. For instance, I have to clear my throat of what I call the “mucus plug” when I have dairy products. When I gave up wheat for a month, I noticed how bloated it made me when I ate it. It also does wacky things to my alertness.

With greater education on digestive issues in the last year, I’ve become increasingly aware of how poorly my own digestion is (and has been for many, many years). I finally buckled down and decided to get tested. I chose Enterolab as the research validity of stool testing has impressed me and it was not necessary to convince a doctor to let me get tested. One of the problems of allergy testing is accuracy. Even blood tests are only about 50% accurate. The theory of stool sampling is that you find inflammation right at the source and before the gut is so damaged that the inflammatory immunoglobins leak into the bloodstream.

I received my test results a few weeks ago. Unsurprisingly, my immune system is reacting to gluten (which means wheat, rye, spelt, kamut, barley, and most oats), soy, and dairy. I tested negative for eggs and yeast.

Initially, I have to say I feel blessed. My clients have taught me so much about intolerances and in helping them cope I have learned a great deal about what is available. Were it not for them, I would have been in an absolute panic.
When I started reading labels, I began getting a little cranky. When I realized my major seasoning - tamari - was no longer an option, I got a little more cranky. So I had my old-standby college meal - whole wheat macaroni and cheese with soy hot dogs.
Hey - I never said I was above emotional eating!

With my naturopath, we have devised a plan of action. For the next month, I’m following a strict elimination diet to see what improvements can be made. She recommended this first to more accurately determine how food is causing dysfunction without the variables of supplements and probiotics. Then we will delve into an extensive gut repair regimen to facilitate tissue repair and recolonize with friendly bacteria. I will also be experimenting with NAET, an allergy elimination technique which has been touted to remove allergies and cure asthma. I don’t know much about it yet, but am excited to learn what it has to offer and see how it works for me.

I will likely be wary of gluten, soy, and dairy for the rest of my life, but I am hoping to be able to come across the every once in awhile without negative consequences. I feel confident that with some time and attention this is entirely reasonable. The human body has incredible capacities to heal and rejuvenate when given the chance.

Stay tuned for more developments!

This fascinating Photo Essay from Time Magazine explores the common foods eaten in a family each week across the globe. Included is price per week on groceries and favorite meals. A fascinating window into different cultures (and the pervasiveness of soda) across the world. Photos have been taken from the book “Hungry Planet” - a coffee table book on my wishlist for about a year now.

What The World Eats - Part 1:

What The World Eats - Part 2:

Courtesy of Time Magazine, this quick slide show explores some common appetite stimulators:

Photo Essay: What Makes Your Eat More Food

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 week I have had a lifelong friend visiting. She has recently been diagnosed with multiple food allergies and is currently on a predominantly gluten-free diet. What most would consider a great limitation has been a wonderful exploration in what is available in Seattle (and NYC).

Right here in our lovely city is Wild Ginger, listed among my friend’s research as being friendly to those with gluten sensitivities. To say it is “friendly” is a gross underestimate. Del, our server, bent over backwards and made certain that each meal was suitable to be shared among all. The house soy sauce was substituted for a wheat-free tamari, our catfish was breaded in tapioca flour instead of wheat and was sent back twice (without our knowledge) because the “chefs didn’t get the sauce perfect enough”, and then given to us on the house in the end because it came to us late. Del’s commitment to our meal was legendary, and so memorable I nabbed her business cards to share with my food-sensitive clients.
The garlic bok choy we ordered was not too heavy on the garlic, and stir-fried until just crisp-tender. The curry was heavy with coconut and spice, the sauce itself thickly clinging to the vegetables and rice rather than dripping through to the bottom of the plate. My companions eagerly mowed down on Kung-pao chicken and lamb skewers, remarking on the generous flavors of each dish. The complex yet balanced flavor profile of each dish reflects the quality of the chefs and the commitment to fine cuisine Wild Ginger is known for.
If you have food-sensitivities or just value damned good service, I highly recommend Wild Ginger downtown. Ask to be served by Del - she certainly won’t disappoint - and tell her I sent you.