Here are ten things to remember to keep you and your reproductive system ageless; even when you find yourself on the same side of the fence as the grunge icons of yore.

1. Much like a jilted rock star girlfriend, the female hormone system is extremely delicate and needs a lot of support. Keep it rockin’ with a daily elixir of B vitamins (especially folic acid and niacin), zinc, and vitamin E.

2. Mood swings occur when the liver is impaired and can no longer detoxify the influx of estrogens. In the words of Dave Grohl, this is a call for fiber, anti-oxidants, and the amino acid, L-Methionine.

3. Sonic Youth waxes poetic on their love of sugar “kane” but according to Traditional Chinese Medicine too much sugar can lead to menstrual irregularities and PMS. Just say no!

4. If you wanna feel the Nirvana-esque love buzz, than you must keep your keep your adrenals happy and nourished. Feed them with vitamin A, C, and E; essential fatty acids, and B vitamins--especially pantothenic acid.

5. Take my hand, not my picture, spilled my tincture. Think Eddie was referring to his tincture of Siberian Ginseng? Hope not, it’s what we all need to keep our cortisol levels on keel so that we feel as young as we think we look.

6. I sometimes realize I could only be as good as you'll let me. I imagine cortisol spinning this Pearl Jam song to woo melatonin; as melatonin helps preserve cortisol’s levels. The result? It keeps us looking like we did in the early 90s, but with fewer rips in our jeans and a lot less plaid.

7. Feel like you fell on black days? Low progesterone levels may be the main factor in PMS. Boost your mood and p-levels with B vitamins and magnesium.

8. It doesn’t have to be the end of the road if you’ve entered menopause early. This can happen to strict vegetarians as early as the age of 35 due to low cholesterol and hormone levels. Be sure to keep stress levels low and look to B vitamins, vitamins E and A, calcium, magnesium, and zinc to put a stop to uncomfortable symptoms.

9. Want to be one of the happy, shiny people of REM fame? Drink plenty of water and remember to get your daily does of essential fatty acids, as both keep pre-menopausal mamas lookin’ fresh.

10. In bloom. We all want to feel that way, regardless of age. The pituitary gland regulates the ovaries and the female cycle, so it’s important to feed and nurture it with a diet high in B vitamins and high quality proteins.

Mahalo and aloha!

As this adventure with food comes to an official close, it is my intention that a new one will begin. Not only have a learned myriad new concepts relating to food and health, I have also integrated many of them into my new way of living.


I will share my new found knowledge with my family, and if I ever get around to writing the Blue Girl Hawaii beauty book , I will share the concept of food as medicine--especially as it relates to beauty and anti-aging-- with my readers, as well.

I look forward to learning more in the years to come and the resulting journey. Thank you, Dr. H, for the walking with me down the first few miles of the road.

Detox

Being the rebel that I am, my body went into uprising mode on more than one occasion this week. Every day proved to be a challenge diet-wise.  I was true to my supplements, good about juicing, and for the first time in months dedicated to exercise (which I did almost daily). I also had body work done and tried to be diligent about keeping a positive mindset.
Although, I usually don't eat many food containing gluten, the minute I told my body it was forbidden, that's all I wanted to eat.  I gave in a few times: once with sourdough toast (which I never eat!); and then with three  bottles of Stella Artois beer (which I never drink and paid dearly with a hangover and bloated tummy), and an egg and cheese breakfast sandwich,  (post-Stella). While I feel slightly guilty for not sticking to the detox plan 100%, I stayed very tuned in to my body thorough out the week and noted while I am not highly intolerant to gluten, it does have a slightly negative effect upon my body: bloating, slight mental fogginess, and fatigue.  I am, however, very proud of the fact that I stuck to everything else, and am starting to feel better then ever; especially after re-introducing exercise to my daily routine.  I am going to try this again soon and try to stick to the diet portion without fail.  Great experience. Glad we experienced this as part of this class. Mahalo!

7-Day Detox:

Step One: Removing

I have various areas of concern, with regard to my diet, but this week I am going to focus on removing gluten. I do not consume much of it, but I have noticed that when I do, a shortbread cookie here or a cupcake there, I always pay the price: I bloat, I feel nervous, my brain feels foggy, and the list goes on.

My focus will be on eliminating gluten completely, while focusing on all of the nutrient-dense, gluten-free foods that, more often than not, I ignore: lots of organic fruits, veggies, raw nuts, lean proteins, etc.


Step Two: Adding

At the beginning of this class I chose to make changes to benefit my liver: carrot/kale/beet juice; as well as the following supplements: Spirulina, Milk Thistle, and Psyllium. I also take Dr. Christopher’s Lower Bowel Formula, 3 caps nightly. It contains: Cascara Sagrada Bark, Goldenseal Root, Turkey Rhubarb Root, Red Raspberry Leak, Fennel Seed, Barberry Bark, Ginger Root, Lobelia Herb, Cayenne (I’ve taken this for over a decade, as my body can’t function without it, after years of bulimia-induced laxative abuse).

I also take probiotics and enzymes daily. I hesitate to add any more supplements, but I do plan on adding celery to my juice for my kidneys. I purchased an book detailing acid/alkaline foods and will make a concerted effort to eat an alkaline heavy diet.

Step Three: Opening

Since I started school, last October, I haven’t had time to exercise as I normally do and have spent a ridiculous amount of time sitting (drive time and homework); which means my body is starting to show and feel the effects. A few days ago, I began walking again and plan to do so every night during the cleanse (4 miles). I also scheduled body work for mid-week to help relax and further aid in the detox process. Dry brushing and essential oil baths are also on my list.
I feel the weekly changes we’ve been asked to make since the beginning of class have prepared my to ease into the cleanse. If I have to start at zero, I believe it would be too overwhelming. It feels as if everything is in place and now I can focus on being gluten-free for seven days.

Phillip: Hyper-Hypo Kid

http://vids.myspace.com/index.cfm?fuseaction=vids.individual&VideoID=34905070

Mike Myer's as Phillip is one of my all time favorite SNL skits.

In real life, Phillip would be diagnosed with severe ADHD (not a joke,I know, but what is life without humor?), who probably shouldn't be eating that contraband chocolate bar.  ADHD is exacerbated by food coloring and additives found in many popular foods given to children, such as: "kid- friendly"beverages in boxes and pouches, candy, and ice cream to name a few. Here's a quick rule of thumb for moms who think the jellied, fruit snacks they are feeding their children are healthy: brightly colored processed foods contain one or more additives! 
If you want to avoid having a Phillip on your hands, here are my recommendations:
Eliminate, or greatly reduce, foods with large quantities of dyes or additives; as well as, sugary drinks.
Offer your children whole food snacks (fruit, nuts, raw veggies, etc.) instead of those that are pre-packaged.
Feed them a diet rich in fruits, vegetables, grains, and healthy fats, so when they come into contact with processed foods, their little bodies will have an easier time dealing with the offending additives.
Zinc and magnesium deficiencies have also been found in children with ADHD, so be sure yours are eating foods rich in these minerals--such as: yogurt and celery (with peanut butter).

My choice for week six is fiber supplements.  Admittedly, I never consume an adequate amount of fiber, so I have chosen to use capsules.  Fiber is imperative to liver health, as it helps to quickly expel the toxins from the body—via the digestive tract—so they are not reabsorbed into the bloodstream, leaving the liver to deal with them once again.  This week, I felt as if I was experiencing a healing crisis, and therefore, went easy on the introduction of yet another supplement, but am looking forward to seeing/feeling the effects within the upcoming weeks.

Hail to the Kale-Part Deux

As we come to the end of our fifth week of this class, I am thrilled to report that my efforts are finally beginning to show on my face and my overall state of being.  It began with milk thistle capsules (prior to the start of class); one week later I added a daily glass of carrot juice, a week after that spirulina caps, and now the addition of kale.  My skin is beginning to glow again, the lines between my brows are softening, and my energy level has skyrocketed. I believe  everything is working synchronistically, but it is most definitely the addition of kale that has taken the healing process to a super sonic level.

Hail to the Kale

Kale. Cultivated in ancient Greece and Rome, this curly headed green is rich in calcium, chlorophyll, beta carotene and other nutrients perfect for aiding in the detoxification of my liver.  Although, I would benefit immensely from the high fiber content (if consumed in its whole state), I have chosen to juice two broad leaves into my daily glass of carrot juice.  It has only been one week and I can already see an immense difference in my skin and energy level.  It will be interesting to see the results that two weeks of juicing kale will make.  Stay tuned....

Raise the Roof to Master S

Cleanse, restore, and fortify!
I’m not speaking of the powers of certain religious master who has attained a  pop-status cult following, but spirulina—master of the ocean.
This blue-green single cell organism has so many health benefits—from anti-aging to boosting immune function— it could easily attain a religious following of  its own.  Spirulina is packed with vitamins, minerals, amino acids, and enzymes. It is reputed to have a higher protein content than steak and contains more beta carotene than carrots.
In relation to the liver, “Master S” improves the liver’s ability to process toxins and also aids the liver in the metabolism of cholesterol and the regulation of blood sugar. So, as I raise my hands to the imagined sea before me, I have one word of praise for the healer that hailed from its depths—Hallelujah!

An apple a day keeps the doctor away goes the old refrain. It should be updated for the twenty-first century to read—a carrot a day keeps the doctor away. With liver issues running rampant due to chronic stress, food additive consumption, a culture that pops pills for everything from ADD to herpes—it's time to give our livers a hand, or in this case a carrot, to aid in its detox and healing.  Carrots are rich in beta carotene, which help the liver to recharge, renew, rejuvenate.
This week, I added carrot juice to my daily diet to gently aid in the cleansing and healing of my emotionally over-taxed liver.  Bottoms up! or as they say in Hawaii, okole maluna!

"More liver!" I don't know why, but as I write this post, I can hear the voices of the Jewish bubbies (grandmothers) who frequented Canter's Deli, in Hollywood, when I lived there in the '80s. Fast forward twenty years and now it's my own body screaming it at me, although the voice is similar, it's saying, "pay more attention to your liver."
For the past few years, everyone from my acupuncturist to my teacher of Chinese Medicine have warned me that I had better start being kinder to my liver. Being the rebel that I am, I ignored them all. Now my face is showing tell-tale signs of liver meridian dysfunction and I can no longer ignore the voice in my head.  I do not indulge in chemical excesses that would lend themselves to faulty liver function, but I am extremely emotional and the stored hormonal by-products of the these emotional tsunamis are beginning to take their toll on me.  One bad breakup and two deaths (my pop and my first love) within a two year span left me reeling and  literally wrecked my liver (yes, there was a lot of anger involved, mostly toward myself).  It is my goal within the next twelve weeks to cleanse, repair, and renew my liver, so that  I can move into the next phase of being- fresh and transformed.

Aloha!

Mahalo and aloha to you, Dr. H, for creating a classroom atmosphere which allowed for extraordinary changes in my relationship with food. I cannot post a final picture, as my brother borrowed my camera, but I will say that it would look  very different from the photo posted previously. The Hersey bar would be gone, as would the box of Amy's frozen Mac and Soy cheese,  and the non-organic almonds.  Yes, there would be still be a can of Coke, but I swear I am working on eliminating it once and for all. You would also find the addition of more fruits and vegetables.  I have never been one to cook and am a creature of habit when it comes to eating takeout multiple times during the week, but I am making different, more healthful choices.  I was really hoping to drop back to 100 pounds and look a decade younger, but my body isn't exactly cooperating (at 43 it's more stubborn than ever!), but I am hoping one more class with you will remedy that situation. I am counting on it. Again, thank you for everything and for opening my eyes to so many new things. Peace and love! Carla

Guests abound in the Crujido house this week; which means eating on-the-go and on the town. Everyone that knows me understands that I am much like Cher’s character in Mermaid; I don’t really cook and when I do it’s in miniscule amounts and everything resembles an appetizer.  When the boys rolled in from LA, we decided to hit True Foods Kitchen for  dinner. While my eyes kept going to the steak tacos, in spite of my long-standing love affair with a vegetarian lifestyle, I decided to stay true and try a new grain combination for this week’s assignment.  I ordered the Quinoa Tabbouleh salad. It was a sexy melange of  sprouted quinoa, arugula, lemon, olive oil, and pomegranate. Accompanied by a sinful cocktail of organic pineapple juice, grapefruit juice, jalepeno, and vodka.  It was decadently delicious.

King of the Fruits

“You can’t have-a the Mango.”

 

Maybe you can't have that one, but you can have have this one.

Mangos, sometimes referred to as “king of the fruits” were said to be a favorite of the Buddha and the  tree purportedly granted wishes to those who asked.  I don’t have a mango grove to meditate, or petition wishes in, but I’m still going to whisper my secret wishes into my  fiery mango salsa and hope that Buddha has his ears peeled.

Mango Salsa:

2 medium mangoes, fresh, ripe, peeled, pitted and chopped
2 Tbs. fresh cilantro, chopped
1/2 small red onion, chopped
1 jalapeño pepper, seeded and minced
2 TBS. lime juice

Combine all ingredients and salt and pepper to taste in a bowl. Mix thoroughly and chill before serving.

Serve with tortilla chips or atop a shrimp taco. Yum!

Toxic Meal in a Can

This blog post was was researched for my mother, who became violently ill after eating a can of tuna.  I personally, won’t touch fish; but my mama— a Norwegian—loves fish in many forms (including canned tuna).
Tuna is an excellent source of low-fat source of protein, potassium, selenium, and vitamin B12. It also contains niacin and phosphorus.
Tuna is beneficial in promoting heart health and protecting against Alzheimer’s and cancer. 
On the down side, canned tuna can contain dangerous levels of mercury; which can be toxic to the nervous system.  According to an article in the S.F. Gate, 48 cans of tuns where tested—various brands from Star-Kist to Whole Foods— 16 were found to exceed the maximum recommended level of mercury. Many companies are starting to source tuna from farms; which could have health repercussions of a different nature; including parasites and a cocktail of toxic chemicals known to be carcinogens.

So, one might ask? What’s the best tuna?  Obviously not, Chicken of the Sea.  More and more, it’s becoming abundantly clear to me—we must all learn to eat organic, eat local, eat in-season or run the risk of getting sick or worse.

Put Da Lime In Da Cococut and Drink It All Up

“Young, green coco-nuts. Young, green, coco-nuts.”  A wizened old Filipino man beaconed us to his stand at a summer food festival, in Seattle, with his sing song call. He reminded my brother and I of our grandpa— how could we resist?  In spite of our island roots, we had never tasted buko, as it is known in the Phillipines.  Coconut water is best drunk from a freshly cracked coconut; however, this usually isn’t an option. Thankfully, coconut water is now available, in eco-friendly packaging, at the local health food store.
I stumbled upon O.N.E.’s Coconut Water, while seeking a healing elixir for my son. It is rich in minerals, namely potassium, and had myriad health benefits:

Keeps the body cool and at the proper temperature
Rehaydrates the body
Effective in the treatment of kidney and urethral stones
Kills intestinal worms
Aids the body in fighting viruses that cause the flu, herpes, and AIDS
Helps prevent osteoporosis
Helps control diabetes
Enhances libido
Promotes bowel movements
Promotes healthy thyroid function
Improves digestion
Provides quick energy
Helps eliminate  yeast infections
Helps keep skin soft and smooth

So, what are you waiting for?  Raise a glass, or buko, to your health.

Antioxidant Blast

Give your senses a  firey blast and your body a shot of antioxidants with Spicy Cranberry Salsa.

Top a small bowl of brown rice, or quinoa, with avocado, crushed black pepper, and a scoop of this tangy, spicy goodness.  So 'ono (delicious)!
 

Directions:

Empty a 12-ounce bag of fresh or frozen cranberries into a saucepan and transfer 1/2 cup to a small bowl. Add 1 cup sugar, 1 strip lime zest and 2 tablespoons water to the pan and cook over low heat, stirring occasionally, until the sugar dissolves and the cranberries are soft, about 10 minutes. Increase the heat to medium and cook until the cranberries burst, about 12 minutes. Reduce the heat to low and stir in the reserved cranberries. Add salt and pepper to taste. Chop 1 cup raw cranberries in a food processor and add to cranberry sauce. Stir in 1 thinly sliced jalapeno, 1 tablespoon lime juice. Let cool to room temperature. Just before serving, add 2 tablespoons chopped cilantro.

*Adapted from a recipe on foodtv.com

Fiber 101

What is fiber?
Dietary fiber is plant material which cannot be digested or absorbed into the bloodstream, and which passes relatively intact through the digestive system.

There are two types of dietary fiber:

Soluble fiber dissolves in water to form a gel-like material, which binds fatty acids in the digestive system. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble fiber does not dissolve in water, and therefore moves bulk through the intestines. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.

How much fiber do we need on a daily basis?
A daily fiber intake of 20-35 grams is recommended.

Best fiber choices:     
Grains and whole-grain products
Fruits
Vegetables
Beans, peas and other legumes
Nuts and seeds

Health benefits of fiber:
Colon and rectal cancer
Breast cancer
Diabetes
Heart disease
Diverticulitis
Constipation
Weight control

5 Protein Rich Foods

1. Adzuki Beans: Hawaiians like to eat Adzuki beans nestled in the bottom of a paper cone, topped with ice cream, shave ice, and sweet syrup.  I’m not sure this is what the authors of Encyclopedia of Healing Foods had in mind when they hailed their nutritional value; but let me tell you the Hawaiian way is totally ‘ono (yummy).
Adzuki beans are  an excellent source of fiber and protein, as well as being rich in B vitamins.  They also contain trace minerals: molybdenum, copper, manganese, and zinc.

2. Quinoa: Not only is it fun to say repeatedly, but it’s also a nutritional powerhouse. This little seed contains all the heavy hitters: all the amino acids, magnesium, manganese, protein, vitamin B2, vitamin E, and fiber.  It also contains iron, phosphorous, copper, and zinc. This Latin American dynamo is the least allergenic of all the grain, making this a perfect choice for those with wheat and gluten sensitivities. Confirming the old adage, good things do come in small packages.

3. Geoduck:  Never would I eat this giant, phallic, clam (even if it is indigenous to one of my favorite places on the planet—Seattle, Washington); however, when I saw that it was mentioned in our book I had to find out what it had to offer—besides serving as fodder for numerous jokes in  my pupule(crazy) home. Geoducks (pronounced gooey-duck) are an excellent source of low-calorie, low-fat, complete protein, and contain myriad other nutrients such as: B vitamins (especially B12),

4. Crab: Who lives in a pineapple under the sea? Spongebob Squarepants. He, however, is not the one I want to throw into a pot of boiling water, and devour. It’s his boss, Mr. Krabs.  Mr Krabs’ (although spelled with a K, in this case, he’s the real deal) succulent, sweet, pink-white flesh is low in fat, high in protein, and is a moderate source of omega-3 fatty acids (300-400 ml. per 3.5 oz. serving). Krabby patty, anyone?

5.  Pistachio:  Holy nuts!  No, I’m not speaking of the crazies that go door to door selling religion, but of one of the two nuts mentioned in the bible: the pistachio.  Pistachios contain protein, heart-healthy fats, a bevy of B vitamins,  vitamin E, folic acid, potassium, and myriad minerals.

Food Inc.

One word: disturbing.

Monsanto,  lame cows being pushed by forklifts, the fact that 90% of the food offerings in a standard grocery store contain gmos, a child dead from eating a fast food hamburger, head honchos in the food industry being appointed to positions of power -within the government- so as to further their evil, one-track agenda to control the American food system: with a list like this it's difficult to choose the most disturbing imagery or message from the film. 

This movie makes me want to eat purely vegan and organic. Unfortunately, at present, that is not a possibility financially.  I do plan on taking steps towards both.  Naively, I thought that my daily sugar fix (of a chocolate bar and a Coke) weren't contributing to the problem. Wrong! I felt that soy-based products purchased from my local "health" food store weren't contributing to the problem. Wrong! I believed buying produce from America, as opposed to Mexico or other Latin American countries, where DDT is still allowed was safer. Wrong!  Food Inc. set the record straight. It's time for me (and America) to be part of the solution, not the problem.