The Benefits of Sesame Oil (Part 1): Kale, Brussels Sprout and Soba Noodle Salad!

Image via vataworld.wordpress.com

I've come a looooonnnnnnng way, y'all.

Before moving to New York, I had never even tasted Indian food! Not to mention mussels, oysters, Ethiopian cuisine - you name it, I hadn't tried it. Thankfully, I started dating Adam and even though he hails from a small town with a similar culinary climate as my own, he was an adventurer when it came to food and drink and I quickly followed suit. Now, Indian food is actually one of my favorites. 

Based on this information, I should have known I would fall in love with Ayurveda. 

As you know, I'm currently studying at the Institute for Integrative Nutrition. One of our recent lectures was an introduction to Ayurveda, traditional Indian medicine. Now, having gone from zero knowledge of Ayurveda to the equivalent of two books and a lecture's worth of knowledge, I can say quite confidently that I'm literally obsessed with all things Ayurveda. I even find myself daydreaming about going to India to visit a Vaidya (Ayurvedic doctor). It's quite fascinating stuff and I can't get enough.

To embrace my obsession wholeheartedly, I'd like to do a recurring series this month on sesame oil. While this may sound completely out of left field to you, I promise you that sesame oil is a natural medicine that you should know about! It has so many health benefits (especially as we enter spring) and you can use it for much more than just food!

But let's start slow this week with a simple recipe that uses sesame oil! This weekend I made Kale + Slivered Brussels Sprout Soba Noodles from one of my favorite blogs Sprouted Kitchen. I used her basic recipe, then threw in some sauteed shrimp to satisfy my inner carnivore. Here are the dirty deats...

Cut off the ends of 10 Brussels sprouts and slice them paper thin (if you have a mandolin, use it!).

Wash 1 bunch of kale (tuscan or dinosaur kale is recommended, but we used what we had!) and discard the stems.

Now working in batches, stack the kale leaves, roll them up tightly and slice them into long, narrow ribbons.

Grab your sesame oil (or toasted sesame oil) and sea salt.

In a large mixing bowl, add the kale, 1 tsp. of sesame oil and 1/4 tsp. of sea salt. Now, massage the kale with your hands for approximately 3 minutes, until the kale turns a dark shade of green.

Now add the sliced Brussels sprouts.

Toss in 1 bunch of sliced scallions.

Cook 4-8 oz. of soba noodles according to package directions. While they are cooking, pound 1 plump clove of garlic.

In the same bowl as the garlic, stir in 4 tsp. sesame oil, 1 Tbs. rice vinegar and 1 tsp. low sodium soy sauce. Now, pour this dressing over the mixture (I actually doubled this amount because I like things on the saucy side. Use as little or as much as you want).

Add 2 pinches of red pepper flakes and 2 Tbs. of toasted sesame seeds (white or black).

While the soba noodles are cooking, saute the shrimp (we used ghee and peppercorns for flavor).

After draining, add the soba noodles to the mixture.

Top with the cooked shrimp and sprinkle a few more sesame seeds on top for extra flair.

And now, the health benefits behind sesame oil...

SLOWS AGING - Sesame oil is packed with antioxidants that can help slow the signs of aging. Not only this, but consuming the oil keeps your skin hydrated from the inside out.

LOWERS CHOLESTEROL - The vitamin E in sesame oil has been shown to help lower LDL (bad) cholesterol and increase HDL (good) cholesterol. Plus, the dynamic duo of antioxidants and poly-unsaturated fats in sesame oil work together to lower blood pressure.

AIDS IN MOOD REGULATION - Many people find that sesame oil helps to calm their anxiety and improve their mood. Also, because sesame oil promotes blood circulation, it has been found to aid in deep, restful sleep.

HELPS PREVENT OSTEOPOROSIS: The calcium and zinc in sesame oil work together to promote bone health, thereby protecting you from the decay that leads to osteoporosis.

See? I told you it was a miracle food! I can't wait to show you sesame oil's other innovative uses next week, but in the meantime, enjoy this wonderful soba noodle salad and let it remind you that spring is upon us!

The Experts Weigh In: Lowering Cholesterol the Natural Way!

Image via alsearsmd.com

I was on the phone with my mother the other day when she shared some very impressive news with me. Because her story is a true testament to the quote 'Let food be thy medicine', I wanted her to come on the blog today and tell you about it. With no further ado...

BY: SHARON YARBROUGH, CONTRIBUTOR

I am here to testify that high cholesterol can be brought down without having to resort to drugs, statin drugs in particular. As you know from my previous post, I have always been a healthy eater and an avid exerciser. I am extremely health conscious, so you can imagine my shock when at my 55 year old checkup, I was told that my cholesterol was too high. In fact, I was so shocked that I was certain it was a mistake (perhaps a mix up in the lab?), but the nurse assured me that the report was mine and kindly explained that as one gets older, cholesterol tends to rise.

I am now 58 and subsequently, every lab work since then has shown my cholesterol to be high. At my most recent visit, my doctor encouraged me to start taking statin drugs and even went so far as to write me a prescription. I just stared and stared at the prescription in my hands thinking, "No way, Jose!". If you're not familiar with statin drugs (Lipitor being the most popular), you may not know that they have many side effects, including muscle pain and weakness, neuropathy, congestive heart failure, cognitive impairment, pancreatitis, depression and possibly the potential to cause cancer.

You can understand my fear of taking them.

Image via barnesandnoble.com

The next morning as I was praying about what I should do, I turned on the TV and found Dr. Stephen Sinatra, a renowned cardiologist, discussing cholesterol. He shared that cholesterol is not the whole problem, but that instead, there are many other factors that lead to heart disease. Inspired by his knowledge, I immediately bought the book he co-authored with Dr. Jonny Bowden, The Great Cholesterol Myth. After reading it cover to cover, I decided that I would try to lower my cholesterol without statin drugs... naturally.

Just recently, I had a check up and I am so thrilled to report that I have succeeded in lowering my cholesterol by 52 points - from 238 down to 186 (over 200 is considered the 'danger zone') - in just 3 months! Today, I'd like to share my dietary secrets with you so that you too can heal yourself through diet alone and avoid the harmful side effects of these popular drugs.

For breakfast, I eat a quinoa porridge sprinkled with chia seeds, flax seeds, honey, sliced almonds and fruit. Because of its recent popularity, you can find quinoa almost anywhere now in the grains aisle. Just cook the quinoa according to package directions and top with whatever ingredients you prefer. I always add chia and flax seeds because of their antioxidant and omega-3 fatty acids. Quinoa stores very well in the refrigerator, so I suggest making enough at one time for the whole week.

Then, for lunch or an afternoon 'pick-me-up', I make a green smoothie. You can use any kind of greens (spinach, kale, swiss chard, etc.). I usually buy my greens mixed in a pre-washed bag. In the blender or Nutribullet, I add 2-3 baby carrots, a sprinkle of flax or chia seeds, some honey and frozen tropical fruit (I like the pineapple, mango, strawberry mix).

Image via blendtec.com

In addition to these two things, I also added Jarrow brand Red Yeast Rice capsules to my diet. I take 2 capsules a day to help support my cardiovascular health. Not only did these changes lower my cholesterol, but they also succeeded in lowering my glucose levels from 99 to 83.

These minor modifications to my diet have given me much more energy and a better quality of sleep. Even my husband (who sometimes eats junk food) has commented on how much more energy he has since he's started following my lead. He just feels better overall.

I realize that not all of you have a problem with cholesterol (and may never have a problem), but I am sure that there are people in your life who could benefit from this information. Even if your cholesterol is fine, I can guarantee that working these modifications into your diet will improve your general health and well-being. I'm a believer because my results speak for themselves. Food can indeed be medicine.

Statin drugs and the side effects that come with them? No way, Jose!

Sharon Yarbrough is the best mother on earth - well, at least according to me. In addition to raising me and my brother Cale, Sharona (as we fondly call her) is an ACE-certified personal trainer and a sales rep for Juice Plus, a whole foods supplement (visit her site here). She has always been extremely active. She was a state-ranked swimmer in Georgia growing up, was on the very first University of Georgia women's swim team and continues to swim to this day. I have my mother to thank for instilling in me a desire to take care of myself through diet and exercise, and I tend to think that IF blogging had been around in her day, she would have beat me to the punch on this whole wellness blog thing.

Ghee Joyful: The Other Side of Butter!

Image courtesy of ancientorganics.com

I don't know about you but I adore olive oil. I've been known to down a whole baguette in an attempt to wipe up every last bit of oil. If I'm at a restaurant waiting on my food, forget about it. I'll definitely dance with the olive oil until my dinner arrives. No shame. It's good for me, right?

Well, yes and no. 

For years we've been told to cook with and consume extra virgin olive oil because it's packed with antioxidants and helps to lower cholesterol. While this is definitely true, cooking with extra virgin olive oil  at high temperatures can negate these helpful effects faster than you can say 'olive oil!'. Extra virgin olive oil has a low smoke point (around 320 degrees Fahrenheit). The smoke point is the temperature at which the oil starts to burn. Once that smoke point is reached, oxidation occurs and cancer-causing free radicals begin to form. So essentially, the benefits of olive oil are cancelled out by the formation of these free radicals. Bottom line - olive oil is better consumed cold, perhaps in a salad or as a flavoring tool.

But not to worry, my friends! I come to you bearing a perfect solution for high-heat cooking!

Image courtesy of purityfarms.com

It's a little thing called ghee (the 'gh' is pronounced the same way as in 'ghost'). Ghee has been used in Indian Ayurvedic cooking for thousands of years and is essentially clarified butter (butter that's had the water and milk solids boiled off). Ghee is ideal for cooking because it has a smoke point of up to 480 degrees Fahrenheit! It takes a lot of effort to burn your food when cooking with ghee! I should know! I'm notorious for burning my food (possibly because I'm enjoying my glass of wine a little too much while manning the stove)! 

Just like extra virgin olive oil, ghee is extremely high in antioxidants. And because it's a fat source, ghee can help your body absorb and utilize the fat-soluble vitamins such as vitamin A, D, E and K. Ghee has also been credited with the ability to stimulate the digestive system, enhance eyesight and maintain your muscles and tendons. It's even great for minor burns! Just dab some on and you're all set!

And for all my lactose intolerant friends, ghee is virtually lactose-free! You get all the taste of butter without the painful aftermath. Ghee even smells a bit like cheese! In my book, that's a win-win! Also, because most of the moisture has been removed, ghee will last out of the refrigerator for up to 2-3 months as long as it's in an airtight container. Even better though, if you refrigerate it, it will last up to 1 year. Ghee can easily be taken on a road trip or a weekend camping adventure! Leave the cooler at home!

But there's a catch. So listen up. 

Ghee is still a source of saturated fat, so it's best used in moderation. About 1 Tbs. of ghee equals up to 3 Tbs. of oil or butter. If you have high cholesterol, cardiovascular issues or struggle with your weight, it's best to stay away. But if you are generally healthy and aware of your daily fat intake, a little ghee definitely has it's benefits for cooking!

Image courtesy of local-food-tours.com

As always, your ghee is only as good as the cow it comes from. Make sure you buy ghee that come from a grass-fed cow. You can find ghee on the shelves of Whole Foods or other health food stores.

Give it a try! You might be impressed at how your cooking improves! Smoke alarms be damned!

The Health Benefits of Wine: I Can Toast to That!

Image courtesy of mylifescoop.com

I (heart) wine. I love it so much that I make it a priority to surround myself with people who share my sentiments. I learned to appreciate a good red from my friend Claire, who knows her way around a bottle. Then there's my friend Marissa, who I'm convinced just moved to San Francisco to be closer to Napa Valley. While I don't live anywhere near Napa (or France, where I'd really like to be for that matter), I still appreciate a good wine when I drink one, and today I'd like to share some really fabulous news with you!

Image courtesy of goodfoodworld.com

You may know this already, but wine can be good for you! -  really, ALL alcohol can be good for you. Now before you buy a case, call all your friends and dust off the ol' beer pong table, let me touch on why it's good for you, while also explaining the one disclaimer that might put a damper on your impending house party. Let's look at our next guideline from Michael Pollan's book Food Rules...

HAVE A GLASS OF WINE WITH DINNER

Now this sounds like a rule that I can get behind. I like wine. I eat dinner. Done and done! Michael Pollan goes on to explain...

"There is now considerable scientific evidence for the health benefits of alcohol to go with a few centuries of traditional belief and anecdotal evidence. Mindful of the social and health effects of alcoholism, public health authorities are loath to recommend drinking, but the fact is that people who drink moderately and regularly live longer and suffer considerably less heart disease                 than teetotalers."

Studies have shown that wine can be beneficial when you drink it in moderation. Moderation is a funny word because it's obviously different to different people. Moderation for you might mean two glasses a night, while moderation for the average college student might mean ten. The term moderate refers to the suggested 2 glasses per day for men and 1 glass per day for women, but the good news is: you can indulge moderately every single day if you feel so inclined!

Image courtesy of freedigitalphotos.net

Alcohol (of all kinds) raises your good, or HDL, cholesterol and helps to thin out your blood, thereby preventing build-up in your arterial walls. Then there's the phytochemicals in wine, which act as antioxidants and prevent the proliferation of cancer-causing free radicals in the body. Red wine is clearly the leader of the pack when it comes to health benefits, especially red wine from cooler climates. Red wine contains more of the phytochemical resveratrol. When making red wine specifically, winemakers allow the skin of the grape to stay on longer. The longer the skin is on, the more resveratrol there is in the end product. Resveratrol  works its magic by preventing blood clots and plaque formation in arteries, leaving you with a healthy heart. Malbec is a great example of a wine with high resveratrol content because the grapes used to make it have very thick skin. Other good choices are Cabernet Sauvignon and Pinot Noir.

Consuming wine during a meal seems to have its perks - other than avoiding that lightheaded, tipsy feeling you get when you drink on an empty stomach. When you drink during a meal, the compounds in wine help to  prevent the adverse effects of fatty foods during the digestion process. The two negative byproducts of fat digestion (malondialdehyde and hydroperoxide) - which are toxic to cells - are significantly reduced when wine is involved.

So the next time you're sitting down to dinner, don't feel guilty about pouring yourself a glass or two. When you drink in moderation, you can enjoy the life-saving perks!

Food Rules: Food So Fast It Makes Your Head (and Stomach) Spin!

Image courtesy of www2.qsrmagazine.com

I studied abroad in Australia the summer after my junior year of college. While I saw lots of kangaroos and other exotic things typical of Australia, I also encountered a lot of chickens. Not the kind of chickens you would imagine - the cute little guys clucking around in the chicken coop. No, this was more of the Kentucky Fried variety. Not cool, Australia, not cool.

Kentucky Fried Chicken has laid it's claim on Australia. There are so many that it's actually frightening. The rate at which fast food restaurants have taken over our country (and now the world) is totally alarming to me. This unfortunate phenomenon brings me to the next food rule I'd like to discuss from Michael Pollan's book Food Rules...

IT'S NOT FOOD IF IT ARRIVED THROUGH THE WINDOW OF YOUR CAR

It's OK to laugh out loud. It may sound comical and obvious, but it's the truth! Let me tell you why... The whole point of food is to provide your body with the necessary nutrients to function. Fast food and processed food provide little to none of these things. 

Image courtesy of pic2fly.com

Our concept of 'food' began to change in the 1950's, with the advent of TV dinners and fast food restaurants. America had been through some rough patches in the previous decades and now it was time to sit back, relax and enjoy the convenience of a microwave dinner or a made-to-order meal from the drive-thru window. Life was good. Health stats... not so much.

As soon as Americans began consuming foods that were highly processed, containing preservatives, artificial flavors and additives, the health of the general public began to take a turn for the worse. If you've ever seen the 2004 documentary Super Size Me, these health repercussions should be painfully obvious. In the film, Morgan Spurlock ate McDonald's 3 times a day for his experiment. Almost like clockwork, he started to experience major health problems. Granted, the average American doesn't eat fast food 3 times a day (I know, I know), but his experiment did make the point that fast food consumption only does bad things for your body.

Fast food and processed food have direct links to obesity, insulin resistance, high cholesterol, higher risk of heart attack, increased risk of developing allergies and possible sexual dysfunction. I don't know about you but this doesn't sound like a Sunday drive through the countryside to me. It sounds like a life spent in the doctor's office or waiting in the pharmacy line. It sounds expensive and it sounds debilitating.

Now if health risks aren't enough to keep you from that glorious Big Mac (believe me, I've savored a Big Mac or two in my time), then maybe the thought of its immortality will. You and I both know that real food goes bad, often quickly. It wilts, decomposes or grows mold. Studies have been done on the buns at fast food restaurants and in one study, the buns stayed good for up to two decades... that's 20 years, folks! Real food wouldn't come close to that. 

Image courtesy of photoree.com

But it doesn't stop at the buns... burgers contain excessive amounts of sodium, fries contain all the bad fats (like omega-6 oils) and even chicken nuggets have harmful additives that can affect your health. You can go for the salad option, but once you've added the dressing, you're still done for!

Listen, I grew up at McDonald's. I have vivid memories of eating Happy Meals and running around on the playground. I also grew up in the South, surrounded by Chick-fil-A's. I'm not going to deny that a chicken biscuit tastes like heaven, especially when you're on the run.

But the point is this... The choices you make today regarding what you feed your body directly affect the way your body will treat you later. If you give your body the love and respect it deserves, then it will serve you well AND you will reap the benefits of a happy and healthy life.

The good news is once you start eating real food, you'll probably be so disgusted by your former favorites that you won't even be tempted to hit up the drive-thru. Your food cravings will begin to change as you alter your diet for the better. I guarantee it.

Top o' the Afternoon to You: The Amazing Combo of Green Tea & Mint

Allow me to give credit where credit is due. I was never much of a tea drinker growing up, unless it was sweet tea of course. I actually discovered my love for tea in a very unlikely place, Costa Rica. Two years ago, Adam and I lived in a tiny beach town called Santa Teresa for 3 months. We saved up our money, took a hiatus from life and surfed every day. It was there that we met two very wonderful Brits, Jen and Harry. We lived in the bungalow next door to them and many afternoons, they would ask us to join them on their porch for afternoon tea.

The Brits weren't the only ones drinking tea though. Our friend Rotem, who owned the Israeli restaurant there, also introduced us to the concept of drinking hot beverages at the beach. His tea was extra special because it was laden with fresh mint leaves. I'd take that tea over dessert any day of the week.

Image courtesy of freedigitalphotos.net

Since I've been back in the States, I've continued the tea revolution... maybe because I miss Costa Rica or maybe just because it does a body good (sorry, milk).

Out of all the teas, green tea is one of the best options because it's antioxidants are not lost during fermentation. Its leaves are processed differently, allowing it to retain it's 'goodness'. Green tea...

• Has a high concentration of the antioxidant EGCG, which may help protect the body against cancer-causing free radicals. - Sayonara, cancer!
• Nourishes the lining of your blood vessels, helping to prevent clogging of the arteries. - Put the doughnuts down and let the tea do it's work!
• Improves your cholesterol levels by reducing the bad cholesterol. - Bye bye, bad boys!
• Speeds up your metabolism so that you burn more calories. - Work it out!
• Contains a strong chemical antioxidant called a catechin, which has powerful anti-bacterial and anti-viral properties. - A natural flu shot, much more fun than the alternative!
• Can help to delay and possibly reverse the progression of Alzheimer's and Parkinson's. - If you remember nothing else, remember this!
• Helps diabetics by slowing the rise of blood sugar after eating. - Slow down, sugar! 
• If applied topically, can help with wrinkles and other skin issues. - Forget it, face lift!

Image courtesy of freedigitalphotos.net

Now, let's talk about the best part...fresh mint! Mint...

• Aids in digestion. - Who needs post-dinner indigestion awkwardness?
• Acts as a natural sedative which, although mild, will help calm you down. - A little mint, count to 10 slowly, wa lah!
• Cleanses the blood. - Spring cleaning of the arteries!

I could go on all day, but we're wasting time!! Put the kettle on and get to drinking already!

...And now, a Costa Rica photo montage to peruse while you sip your tea! With no further ado....

The rain falling from our bungalow roof, taken with Adam's new amazing camera.

Our neighbors, on a Sunday stroll.

My favorite Brits, Jen and Harry, exploring the coastline.

Our other neighbors, the howler monkeys. Always causing a ruckus.

Headed to the 'Hermit Crab' beach for an adventure.