Tiffin

Since childhood, I've loved the line in a poem: "October's Bright blue weather" - a day like today!

With fall & return to school, it's a great time for all of us to think about packing lunches - & what fun options are available theses days!!
I was admiring stainless steel sets on-line, looking for 'the right one,' & a friend gifted me with this sweet three tier 'tiffin' - which closes with bails - rather like my dad's old aluminum mess kit!
They're sitting on a napkin I made last winter - there's a pocket for the chopsticks & spoon in the middle. This is reminiscent of one of the first 4-H sewing projects - a roll up placemat with pocket for utensils - I carry it in my purse! The Half moon napkin is double sided, & folds into a cute 'Christmas tree' - I made a bunch using fat quarters for my MOMs group gals last holiday season.
I've been reading about ideas for packing bento & tiffin sets, even the recommended amounts. Whew!! The height conversion chart puts me at 165 cm (typical Japanese woman is shorter, at 157) so the lunchtime amount would be closer to 800 calories (the recommendation for 157 cm is 600 calories/boxes containing ~ 600 ml).

Each tier of my 'tiffin' holds 2 cups, about 480 ml - so the contents of two well packed tiers is about the 'right' amount for lunch!! As 'Biggie' says: "So you ordered a bento box online, it arrives and you’re shocked at how tiny it is. People try to tell you to just eat less, but you have a sneaking suspicion that you may have accidentally bought a bento box sized for a 2-year-old instead of an adult."
LOL - that's exactly how this looks - & the amount of salad I'd normally pack explodes out of one of the tiers - so I intend to get a glass storage container to keep in our large fridge at work for several days worth of greens, & pack other veggies in the tiffin!
There's also a sweet tutorial on tying a furoshiki - which does double duty as a wrap for lunch & placemat! Since I already have the napkin & utensils, I'm set! I may also get a larger stainless steel container (our natural foods store carries several options) for days I'll be elsewhere & want a bigger salad! I also have a couple of stainless steel water bottles (two sizes) for days I'm not at the office.

I'll make my first furoshiki out of a couple of 'fat quarters' binding them with solid red or brown bias tape. I've thought of making a bag as well, but may just do this!! 

Love the comment "The Japanese Minister of the Environment recognizes the furoshiki as ideal for helping to minimize the waste of plastic bags." A small basket is another option.
This is a lovely way to meet your own dietary needs - gluten free, low carb, diabetic . . . just pack what YOU can eat!!
* use rice, quinoa or other GF grains; you can add sauted veggies to the grain or lightly stir fry - & think 'nutrient dense' - quinoa & amaranth are two of these super foods!
* pack small fairly solid veggies - cherry tomatoes, carrot sticks, olives, shredded carrots & beets - eat from the rainbow - choose bright colours for maximum nutrition
* my set has a small sauce/dressing container, save your 'wet' ingredients for that
* when you're cooking for the week, make some of a main dish in ramekins or cut small servings from the main dish - freeze some for a variety of meals (label & try to use fairly quickly!)
* add spices to yogurt or kefir for dipping veggies - savory or sweet
* Keep some 'basics' at work - gluten free tamari or Braggs Liquid aminos, flaked nori, wakame or other seaweed to sprinkle on salad, a container of your homemade salad dressing (most commercial dressings are made with corn, soy, safflower etc. oils -stick to coconut & olive oil for maximum health!
* Pack your favorite eating utensils, & find napkins in colours you enjoy - anything you can do to make meals more fun & colouful.
* Pack whole, in season fruit separately when possible
* Think of creative ways to use leftovers (planned overs!) - I cook my grains (usually quinoa w/ a T of teff & one of amaranth) without seasoning, then season according to the meal, grate stirfry some veggies to add, etc
* if you have kids, engage them in packing/ choosing their own lunch fixings.
* when preparing veggies, toss onion skins, garlic, veggie trimmings (no dirt or mold) into a bag in the freezer to make stock - you can freeze some of the stock in an ice cube tray, then pack in a covered container to toss in when you're cooking veggies or soup!
* Peruse the bento sites for more beautiful & creative ideas for making your packed meals something to look forward to!
* Friends of mine have a blog with meal & recipe suggestions for using the veggies from our local CSA shares - this is another great resource! Check their archives for what's in season where you live.
* Tiffin/bento packing is great for increasing your consumption of local, in season food.

Please share your ideas for fall meals & ways you 'pack your lunch' - Happy eating!

*** MAGIC ***

 I think my word for 2010 is  * MAGIC *

This year already feels full of possibilities & opportunities.
& I'm seriously working on reducing clutter, both at home & in the office
(& yes, need to get off-line & on task!!!)

I take part in an on-line 'conversation' group of women who respond to questions every few weeks. This morning, the gal who invited me to participate sent a personal e-mail quiring if the ~ 20# weight loss I experienced over ~ 8 months & mentioned recently had been 'mostly' from the switch to coconut oil.

While that's defiantly contributed, the switch to Gluten Free has played a big part as well! This is what I sent to the group:

yes, (much of the weight loss) seems to have resulted from the shift in oils (using coconut
& olive oil while avoiding others) in the spring, then going GLUTEN FREE in the summer!
I love having  a waist again :) The mainthing I notice if I get some stray gluten is bloating.
I use high quality digestive enzymes or vinegar in water with questionable meals.

My energy level is up, & I WANT to move/exercise more because of the extra
energy, I find myself craving 'bad' stuff (anything with gluten, high
fructose corn syrup, & unsaturated oils) tho I still love things like GOOD
chocolate, fresh fruits etc. Pomegranates - I will miss those when the
season's over!!

This link to Grain Damaged offers a good overview of gluten sensitivity.
(the gal who asked about my weight loss suffers from IBS, & this article focuses
on food sensitivities usually playing a huge role in IBS, with wheat/gluten being the main
cluprit!!)

Hmmm - I also got a CSA (Community Supported Agriculture) membership this
year, with a local organic farm. I tend to buy local/Organic as much as
possible (I choose coconut as one of the 'from far' foods - still OG) but
having the CSA membership really cuts down on buying 'other' (non-organic)
food. & prompts me to eat more veggies, which we 'should' anyway!

So that's another slight shift. Since 'my farmers' use  water from their own well, the
veggies are grown fluoride free - & fluoride interferes with the body's
ability to absorb necessary iodine, while the chemical fertilizers used by
NON OG farmers cut the amt of Magnesium available.
One of my 'additions' this year is a good water filter - that removes the
fluoride! Sigh. Why do *they* have to mess with our lovely NW water??

& 'of course' cutting soy as much as possible from my diet has helped (my
dau still uses some in cooking, & it's also 'hidden' in lots of things)
since soy depresses the thyroid, & coconut balances it, the inclusion of
coconut combined with the exclusion of most soy tends to boost the
metabolism (unless one had an overactive thyroid, then coconut would help
calm it down!) & much commercial soy sauce contains gluten, so Chinese
restaurants are pretty much 'out' unless they're conscious & REALLY offer
gluten free (soy sauce free) options.

Many women start eating more soy during menopause, for the phyto estrogens
- but with the thyroid depression, I suspect that's tied to weight gain!

Restaurant eating has gotten much more selective - I'm a Virgo, & have
been 'health conscious' for years; going gluten free gives me the 'excuse'
to say "Aw, I'm grain damaged - can you bring me .  . . ." (a salad w
olive oil & vinegar - or no dressing, a soup not thickened with flour, not
something breaded or fried . . . )  & lots of nice veggies . .  .& watch
my friends scarf down a huge plate of something greasy . . . (fried in
un-saturated un-healthy oils to boot!)

****** so that's my personal 'formula' for having dropped ~ 20 # in the last 18 months. & people
have begun noticing - one of the NDs that shares our office asked how much I'd lost the other
day! Her husband has dropped 30# since going Gluten Free last spring; she & their teen son still
eat some, but much less than in the past.
"LIVING WITHOUT" mag has a list of 10 'Must Dos for New Celiacs' (I so like the term 'Grain
Damaged!)
1: Understand your disease - research!
2: Build a Medical team
3: Join a Support group (my dau's best friend is part of ours, I haven't gone yet)
4: Check your Pantry (read lables & toss. Segragate gluten-containing food if one or more family
members still eat the stuff!)
5: Stock the Basics, including some good GF mixes! - Personally, I enjoy having a 'larder' of flours
as well, so I can add play with tweeking recipes (like the chestnut scones!) but I've always been
a 'creative' cook!
6: Dust off your apron (& make some new ones!)
7: Buy a bread machine (my dau got one for Christmas that has a low carb/gluten free cycle
I'm more an oven gal, myself! But do have access to it! & a dear client brot me several GF mixes
as a Christmas gift!)
8: Patronize Local Businesses - YES! & if they accomodate you, TIP WELL & let them know you'll
return!
9: Don't settle
  This could be our motto for life - don't settle!! Breathe it in!
10: Exhale - relax - it will be all right - & even better!

Exhaling reminds us to - INHALE!
A psychic friend told me in a reading that when I found myself craving bread, to remember to
take a moment to breathe! That my body was craving more *fuel* - & to think of Oxygen first!
so go outside, hug a tree, & take a DEEP BREATH!!

Oh, dear!! Here's a link to an article on how agave nectar (which I use sporadically) is made!!
Guess I'm retiring that bottle!!

December Daze

Does the season seem to be racing by to you, too?? I think my mind is still in November. It's grey & rainy (was COLD last week, with my first frozen pipes in this 100 yr old farm house!) Threats of bad weather kept my group of galfriends in town on the weekend, rather than our planned Holiday trip to the big city (Portland). We had coffee at our regular watering hole, & dinner at a lovely restaurant where I've played several times - to the delight of all! The food was delicious & well prepared, & blissfully gluten free (yes, there was bread on the table, but not in the sauces! & since the others chose 'cakey' deserts, I got a poached pear with house ice cream & chocolate sauce all to myself!)
My grandkids, as well as my son & his wife are all in 'Nutcracker' last weekend & this, so I went along to help backstage (& watch from the wings) for Sunday's performance. I began dancing with the senior teacher 30 years ago, after seeing this show, so there's always a bit of magic! Emily, almost 6, was a little sister of 'Marie' (often 'Clara') & had a duet on the front of the stage during party scene! She loves ballet - took classes in the summer up in their area, & seems to thrive with all the dance. The 9 year old is a clown & an ice princess, so again has some extra bits.

I'll be playing over the lunch hour at a local ins. office, You can head over to my Ladyharp blog for my post on the season's Holiday Music.

I've been working on more fingerless gloves, & somehow yesterday misplaced (lost??) my bag of knitting - sigh!! Where?? Had it (I thought) when I went to the car, didn't have it when I reached my office!! Was distracted by texting back & forth with my dau-in law about something she's making for a friend (she created the pattern for me, so I was sending her measurements, etc)
& I'm working on the presents for my 'Mom's Group' gals for our brunch next weekend. For several years our group has been a steady 6 or 7, several have joined so 10 - 12 could be present next week!! It's a simple item, & I'll make 12! My 'treat' for the Brunch will be the yummy Gluten Free Scones - no nuts, as one of the gals is sensitive to tree nuts. & head over to Hanlie's blog for a great re-cap of the info on coconut oil!!
The year I joined the group, I knew there was a holiday 'brunch' - but not that it included presents! So sat in amazement as gals with full bags made their way around the table, placing a small bundle in front of each plate! I've made ornaments, blessing stars, & etc, & recieved similar gifties. Last year, one of the gals had gone to France in the summer, & brought back a cutwork placemat, another year, we had a glass 'candy' from Italy from another adventurer!

Off to work on the presents!

Joyful Creation - Joy Diet

This week our 'diet of Joy' took us into an exploration (creatively) of our desires.

As 'Her Grace' wrote, "I chose to act on a small desire: drinking a particular flavor of tea, dancing in the kitchen, . . . " For me it was playing with a pattern & sewing an apron, 'sitting' in the morning with sick granddaughters, picking up my CSA weekly 'share,' making a delicious Pumpkin Smoothie & more roasted Broccoli soup, playing harp for my first Taizé service (contemplative, lots of candles, brief prayers) . . . 'being' attentive to the moment.

I journaled a bit, & yes, made lists, did Self-Reiki, washed a few dishes, swept the kitchen, . . .

Several of my burning desires were related to creativity, & working on the apron, changing the pattern a bit, & buying a fun apron book felt like a beginning there. I've also been thinking about health/immunity, etc; which are definatly a passion. & think of training I'd like to finish (Breema certification, perhaps a beginning Sacral-Cranial class)

Today at my 'Bodaceous Babes' Red hat luncheon, one of the other women, very enthusiastically, mentioned how excited she has been to learn about the benefits of coconut oil as a preventative/cure for Altzheimer's!! I followed up her comments - & the other gals were LISTENING & interested! Reversing Altzh.?? Just coconut oil?? She also had encountered Mary Newport's work with her husband, Steve, & also has dementia in her family, so would enjoy avoiding it. At least one seemed ready to go buy some, & begin using it!

Kara wrote about sometimes being 'too wordy' & that's something I struggle with - 'do you want the 50 c or the 5 $ answer?' I sometimes ask someone who's asked me for info. I've worked on 'not casting pearls before swine,' & focusing on sharing info with those who are truely interested, in a way that they can relate to.

With Chiron & Ceres, the wounded healer & nurturer, in my 3rd house of communication, part of my spiritual gift is to do with communicating & sharing 'nurturing' information! As a Virgo (sun), that's often about health & healing.

My daughter teases that she'll make me a shirt that says "ASK ME ABOUT ___" but which passion should we put?? Hmmm - maybe something like a dry erase board on a shirt - so I could write in what I'm currently studying!

Today my daughter visited her Nutritionally minded MD, & when she asked whether he advised getting the Swine Flu vaccine, (I've never gotten a flu vac., hoped she & her girls wouldn't) he referred her to Dr Mercola's website, & "educate yourself . . . "

I just laughed when she said that!! OK, I knew immediatly he didn't think she should get the vaccine!! We watched the 4 part video on the site, featuring MD Russell Blaylock,& by the end, she'd decided AGAINST getting vaccinated or having her daughters (4 & 9) vaccinated! Dangers include hightened risk of developing degenerative diseases inc. MS, rhumatoid arthritis, & Guillain-Barre Syndrome (GBS), which could be triggered by recieving the vaccine.

One of the suggestions (more on this in my next blog - + info on upping your Magnesium intake - stay tuned!) Dr Mercola makes: Optimize your vitamin D levels. "As I've previously reported, optimizing your Vitamin D-3 levels is one of the best strategies for avoiding infections of ALL kinds, & Vitamin D deficiency is likely the TRUE cuplrit behind the seasonality of the flu -- not the flu virus itself."

Creamy Broccoli Soup

A long time family favorite has been a visit to the 'Sage' Restaurant for fresh bread & their signature 'Creamy Broccoli Soup.'
Since she was little, my 9 year old granddaughter has asked to go to the Sage for soup. Since going gluten free this summer, we haven't gone there, though we could still have one of their awesome salads, or a soup made without flour to thicken it. (& no bread - sniff!) We have the recipe, which includes grated cabbage & carrots, plus a 'rouix' made with milk & wheat flour.

Last week's CSA share included 3 heads of Broccoli & one of cauliflower - & a suggestion from 'one of last years subscribers for broccoli/cauliflower soup: 'Chop up broccoli and/or cauliflower (and possible some onions and/or garlic) and toss evenly with oil. Roast at 400° until tender. Meanwhile, heat up some good quality broth (we use homemade chicken stock) on the stove. Add the roasted broccoli/cauliflower to the soup pot and simmer for a few minutes. Transfer about half the soup to a blender and blend smooth. Return to the pot and also stir in some grated cheddar cheese and/or cream. Salt and pepper to taste and serve hot with crusty bread. Easy, warming, and delicious!"

Can I just say yum??

This recipe is open to interpretation - I usually make my own broth by simmering trimmings (onion & garlic skins & ends, carrot tops, pepper & tomatoe ends, aspargus, mushrooms, etc) that I've stored in the freezer (keeps them from getting slimy in the veggie drawer!) for ~ 20 minutes while chopping the cauliflower & etc.
I don't add cole (cabbage, broccoli, etc) crop trimmings to stock - tends to make it too strong.
I do add a piece of Kombu (kelp) a bay leaf & fresh or dried herbs. Cheese can be added (or not) at the time of serving - I don't add it to the 'basic soup.'
I use coconut oil to spoon over the veggies, & I used that hot oven to roast a delicata squash & a beet or two (seperate pans) at the same time. I could see doing a beet soup using the roasted beets.

I added a grated carrot to that first soup; a sweet potato & about 1/4 of a small squash to the second batch. I chop the pieces of broccoli & cauliflower left whole pretty small, as that's a feature of the Sage version. That recipe also calls for Lowery seasoned salt (gluten & colour free, so my daughter has a jar), or I've used Hawaiian Alaea salt.

This makes a lovely curry as well - I add coconut milk to the blended soup, & a bit of curry paste (gluten free :) when I'm reheating a bit. Today I heated & curried some for lunch, adding squash slices, fresh red pepper, beet tops, fresh (uncooked) garlic, & a sprinkle of kelp.

This week our share included a fat cabbage & exotic broccolini or some such - doesn't it look too pretty to cook!!

Over on Suzie's blog she raises the question 'what is homemade?' - I tend to do a lot 'from scratch' - but like her sense of food made in your kitchen with love & care!

A friend who's Choktaw, Cherokee & Celtic (Welsh) told me her mom & aunties always sang while cooking, & chased her out of the kitchen when she was in a bad mood! I love that image, & remind myself to sing more when I'm cooking!

While blogging around, I found this delightful idea for a pumpkin smoothie!!
Oh my!
Pumpkin Smoothie* (* recipe from Chris Freytag, via 'journey to fitville)

½ cup canned pumpkin
1 small container Greek yogurt (1/4- 1/2 C)
Approximately 1 Tbsp agave syrup
Dash of cinnamon or pumpkin pie spice
6 oz (3/4 cup) almond milk
6-8 ice cubes

I made this a couple of times yesterday, scooping out pieces of the delicata Squash I'd baked the other day, & my favorite 'Greek Gods' Yogurt! Last night, I added ~ 1/4 C frozen blueberries - & it still tasted GREAT, plus having more antioxidents. Lee added a 'scoop of french vanilla whey protein,' & I tried that in the second batch.
I am going to experiment with sweet potatoes, as I have some of those from my share. I enjoyed this, as I love pumpkin/squash etc, but don't really care for the sweetness of pumpkin pie. This was just right!

& looking for a beet soup recipe, found one in The Sustainable Kitchen that calls for rhubarb! That would be good for a spring soup, thought of trying it with cranberries for the fall!
It calls for roasted beets, rhubarb, onion, garlic, ginger, 1/2 c red wine plus a bit of balsamic vinegar, stock & a bay leaf. It's heated & blended, with some of the beets cut into match sized slivers for garnish.

Coconut Oil & Altzheimer's

When I first began researching the use/safety of coconut oil, one of the first articles I ran across was Dr Mary Newport's 'What if there was a cure for Altzheimer's' - written last year, about a month after she & her husband Steven (only 58, but diag. with Altz.) began using coconut oil & his dementia began decreasing! Since my own mother had dementia, I've been interested in avoiding it - & that article tipped the balance to my 'coconut oil switch!'

Mary's blog gives updates on Steven's progress - a year later, he continues to improve, is happy, & recently got 'bored' - so he's now volunteering at the hospital where Mary works! They have settled on a combo of coconut oil (together, they consume a gallon a month!) & MCT oil, as the MCT oil is faster acting & raises his ketone levels more, but the coconut oil is better at sustaining his mental clarity.

Altzheimer's is being called by some 'Type III diabetes' as there's a connection between how sugars are processed by the liver & brain.

In her most recent blog entry, Mary writes: "A St. Petersburg Times reporter contact me a few days ago, who is doing a story about Axona (the prescription MCT oil) and came across the MCT/CO information on the internet. He wants to do a story about the coconut oil and MCT oil along with the story about Axona and wants to talk with some other folks who have had some results with CO or MCT oil. If anyone would like to have some input, his name is Steve Nohlgren and his email address is Nohlgren@sptimes.com ."

In an earlier post, Mary writes about a a report on BBC News that eating curry once or twice weekly "may fight dementia." Dr Newport comments that the assumption is that the curcumin in the curry makes the difference - but curry is usually made with coconut milk, which contains medium chain fatty acids (from the oil), which will be converted in the liver to ketones.
She ends with the comment: "If there is not enough curcumin in curry to make a difference maybe this other ingredient will!" I just picked up an Indian cookbook w/ lots of curry recipes - most gluten free :) when I was at Borders on the weekend, & look forward to trying them.

If you or a loved one is concerned about your memory - you might consider tring coconut in its many forms!! It's on the federal gov's 'GRAS' (Generally recognized as safe) list, suitable for people of all ages, as MCT oil is used for hospitalized infants & elders!

A fellow on the Yahoo 'coconut oil forum' also suggested checking into a product made from jellyfish that addresses 'calcium binding proteins' for brain health!
Intresting - watching a short video interview on the site, I noticed the researcher presenting the info had the round face & neck that I associate with a sluggish thyroid - wonder if the folks at Quincy Bioscience are aware of the benies of coconut?? :)

Cleansing

My daughter, in her explorations on becoming gluten free, brought home some books on Stanley Burroughs' Master Cleanse, which uses lemonaede made from freshly squeezed OG lemon juice, maple syrup & cayanne pepper in pure water several times daily, for 10 or more days.
I've enjoyed reading 'the complete Master Cleanse,' & am looking at how it would 'fit' in my life. (as a massage therapist, I spend 1/2 - 1 1/2 hours with each client - too much of a 'purge' wouldn't be good!)

Meanwhile, I got a few OG lemons & the suggested Grade B (more minerals, & actually the 'best' - & a bit cheaper!) yesterday, & drank a glass of the juice this AM. My sister-in law has suffered from gal stones, & begins her day with a glass of cayanne infused lemonade, so this felt like a good way to get some of the benefits!

Since beginning to use coconut oil almost exclusively, I've been steadily 'trimming' & my energy has consistently been good. I enjoyed seeing that Tom Woloshyn, the author of 'The Complete Master Cleanse,' suggests using coconut oil when you come off the lemonade cleanse.

I like to use Lalitha's chaparral cleanse several times a year, brewing a cup of tea each evening & drinking the following AM, & also have used Cleanse Powder, taking a spoonful & 'chasing' with water, & clear tea from the lovely Lincon City Herb Store. (from a 'rave' by a fellow shopper: "Mark will ship to all parts of the country. He is in my opinion, one of the BEST and most compassionate herbalists I have the pleasure to know. Here is the address and phone if you prefer to order through him. They have a FANTASTIC Chinese Herbal section, Bulk herbs and all sorts of vits. and minerals. Also books.
THE HERB STORE
3417 N.W. Hwy. 101
Lincoln City, Oregon 97367
PH: (541)994-9733 )

Meanwhile, my daughter's been making great gluten free bread, & chicken noodle soup (using rice noodles), & a lovely chicken curry, for which I made fresh coconut milk! MMMmmm . . .

Natural beauty

I've always enjoyed playing with natural beauty 'fixings' - beginning with things like peppermint facial steams & such when I was in HS.

Recently found the ecoetsy blog, & this recipe for a natural deodorant! I love the Avalon Organics roll on - which I often find 'way cheap' at our local Grocery Outlet, but had to try mixing some up!!

Here's what I used:
3 T coconut flour (called for cornstarch)
1/2 tsp baking soda
1/4 C shea butter
1/4 C coconut oil
5-10 drops neem oil (this is sticky, so had to gestimate!)
10 drops Lavender essential oil
10 drops Lemon essential oil
5 drops Clary Sage e. oil
heat oils (I put the container above the light on the hood above my stove for ~ 15 minutes) & combine. Add a bit more soda or starch if it needs it.
Viola!
It smells yummy, a bit gritty with the flour/soda, & will give a report after I've used it for a few days!

For a face scrub, I grind some rolled oats in my trusty electric 'coffee' mill, with dried lavender, rose & calendula petals. I may add a bit of cornmeal & clay for more 'grit.' I keep it in a small jar in the bathroom, & use rather than soap for washing my face.

I tend to use locally made glycerine based soaps, BioKleen (made in nearby Vancouver Wa) for my laundry, with a tbsp of baking soda sprinkled on the clothes. (need to look for washing soda)

I've been using coconut oil for my main 'lotion' these days, but inspired by the shea/coconut oil blend, I just combined a Tbsp of coconut oil, one of shea butter, & a tsp of coco-butter, melting them above the light. Nice & smoothe!

I've made the switch to mineral based cosmetics - ordering them online, or occasionally picking some up at a shop in town. If you order from CMH, be sure to check for the monthly special! I especially enjoy her 'chameleon sparkle,' the shimmer veil, & the sampler sets. A small 'sample' size is < $2, so it's easy to try these.

Well, off to the 'salt mines,' & then this afternoon I head downtown to play the harp for our 'Who's on Third' Festival! If you're in the area, stop by :)

Eye Exercises

I found a post on the Coconut Oil Forum from a gal who's begun doing Tibetan Eye exercises to strengthen her eyesight. I looked it up & found this eye chart plus instructions - How fun!! The suggestion is to do these exercises twice daily, & to begin & end the session with eye 'palming.'
The author (name not cited) makes an interesting comment on the role rancid oils play in eyesight deterioration: "This type of damage is from the vegetable oils in the polyunsaturated configuration of the oils treated with hydrogen, (Trans fatty acids), [which] causes the rancidity (free radical damage) of cellular fats." - another reason to use coconut oil, don't you think?

My dad used a similar pattern regularly, & my kids recall his 'eye exercises.'. He was part Cherokee - did this come from something he learned growing up, or something he read??
Byrle's Eye Calisthentics didn't use a chart, each pattern involved looking to the very edge of ones' field of vision. They included: circling the eyes clockwise & counterclockwise, looking up & down, back & forth, & in a figure 8 pattern (which includes the diagonals in steps 4 & 5 of the Tibetan pattern!)

There is also a sweet acupressure self massage that I found in a calligrapher's cook book - 'Pots & Pens Three' these lovely drawings & text are by Andrea Heid.
I found the same Chinese set online here. There are also u-tube videos, inc. this one showing a child doing the exercises!

I remember reading an article about an elderly Chinese woman who did these daily, & could still do fine embroidery with out glasses into her 80s or 90s!

I include eye palming, face & self-massage at the end of my Tai Chi/Qigong class. It will be fun to add my dad's eye calisthentics into this pattern.

Mental Gymnastics

This week a friend invited me to join her in a class at one of the Sr. facilities on Brain Wellness, presented by Roger Anunsen - what fun! This week's topic was "Antioxidents vs. Free Radicals & Omega 3 Fats: Insulating your thoughts"

Each day, with 'normal' lifestyle, we are exposed to oxidative stress, & a daily intake of naturally available antioxidents helps counter that stress. The 'target figure' is ~ 3000 Units of antioxidents on the ORAC (Oxygen Radical Absorbance Capacity - or the capacity to absorb radical oxygen) scale.
The industrial revolution brought awareness of what happens when metal is exposed to oxygen, think of an old wagon, sitting in the rain - rust = oxidation!

Remember 'eat from the rainbow?' if we do, we are well on our way to meeting our ORAC 'quota!'
Think dark, think variety, think blueberries, raspberries (above photo), black berries, plums, carrots, broccoli, bright colours, dark beans, dark juices (3 glasses of red/purple juice a week was found in the 'Seattle Longitudinal study' to provide 34% reduction in risk of cognitive decline), think spices like curry (turmeric - & often coconut milk :), chocolate, carob & cinnamon. Various nuts, inc. walnuts, hazelnuts (filberts), brazil nuts & pecans are all high in antioxidents.
Green, rooibos, honeybush & herb teas are also good sources of antioxidents. Remember that you can use all of these 'iced' as well! Over on Peppy Lady's blog, there's a link to a site on chakra foods - fun way to tap the energy of those bright foods :)

This AM I made hummus - using some of the black beans (rather than garbanzo) that I cooked in my crockpot yesterday! I love hummus, & this is yummy! The black beans have the same phytochemicals as blueberries - so do purple potatoes!

Black Bean n Basil Hummus
1/2 C Black beans, cooked (I always soak several hours & drain before cooking)
1/4-1/2 C bean liquid, as needed
2 cloves garlic, chopped
1/2 lemon, juice
4 fresh basil leaves, sliced
1/4 tsp salt
1/2 C tahini
Tbsp coconut oil
-- blend or pop into food processor - add bean liquid as needed for consistency. Use as a spread.

Roger mentioned that one gal asked the ORAC rating for prunes, as she eats one with each meal. He looked it up, 400 (each) so 3=1200, about 1/3 of her daily antioxident quota!
My mom faithfully put ~ 1/2 dozen prunes in a juice glass & covered them with water each evening, then ate them with her breakfast, & drank the juice. She was thinking of 'regularity' & perhaps potassium & vitamin A - but was getting ~ 2400 ORAC Units. She loved broccoli & carrots, & made sure we had a veggie or two with lunch & supper.
When Lois moved into Assisted Living, they struggled to find the 'right' laxative, so I suggested they bring her prune juice each AM (which was always one of the choices) - 'don't ask her which she wants, just bring it!' I knew she'd prefer the 'natural' approach, & wasn't thinking of antioxidents - but it might have helped her growing 'fuzziness' as well!!

This AM we picked berries for the granola, & Kayleen ate the black raspberries first! I planted a bush in memory of my Hospice client Roberta, who loved them, though they were rarely available from a shop. My mother-in law had a bush, so I'd pick her handfuls in season, which she relished! She also loved radishes, & I'm not sure where her housekeeper shopped, as she often 'couldn't find any.' Well, that's an easy 'fix,' if you have a garden! I'd bring her those, too!

The antioxidents are needed daily, & think of getting more if you live in the city, smoke (or live with a smoker), are a heavy drinker, or otherwise have a higher need. I think of coconut oil in this 'antioxident' category, as it's absorption doesn't produce free radicals, so it reduces oxidative stress. (it's high in Omega 6 fats, so doesn't 'help' there).
"It's never too late to build up reserves!" Alcoholics who have gone into recovery will often experience a 'neuro-outburst' of brain regeneration within a few weeks!

The Omega 3 fats are necessary several times a week - as we tend to get more Omega 6 oils, but a 1/1 balance is ideal. Walnuts provide both Omega 3 fats & antioxidents - great double purpose food! Also avacados, pecans & filberts.
Fish (salmon, trout, sardines . . . ) & flax seed are two of the best sources. Eggs & meat from free range animals are much higher in Omega 3s; as soon as you begin feeding animals grain, the ratio shifts to higher in Omega 6s.

My 'yummy sprinkles' are a great way to prepare your own flax seeds, combined (if you wish) with sesame for better antioxident absorption (Vit E) & milk thistle to help detox & build the liver. I sprinkle some on my granola most mornings, & have fresh or frozen fruit as well.

Myelin, the 'white matter' of the brain, is the insulation that surrounds the brain & nerv axions. Cognitive decline is linked to loss of myelin, or 'de-myelination. Omega 3 oils support the recovery & regrowth (re-myelination - a relatively new concept!) of the myelin! (& the MCT found in human milk & coconut are an important factor in myelination in infants.)

Think of your nerves as an electrical wire, covered in a rubber insulation - the wire is the axion, the insulation, the myelin, which wraps around the 'wire' in a spiral. Each time you recall a bit of information, you 'make' another wrap - so old memories (your first grade teacher's name: ___ your first (or early) address: ___ a grade school 'best friend':____) are easy to recall - they are more heavily 'insulated!'
-- I love this image of a spiral around the nerve - I always think of insulation, & have offered this image to clients with a nerve injury. In anatomy class, we learned that if a nerve is injured or severed, the myelin needs to be repaired first, & if that happens, the nerve can regenerate! It often takes weeks to months - to years!
One client whose toes were numb for 4 years after knee surgery had feeling return ~ 6 months after beginning to recieve bi-monthly massage! Another client (& professional musician/guitarist) asked for Reiki on his Left hand, which had been bitten by a dog the summer before. Working with the image of nerve repair from the outside in & the Reiki, he noticed significant improvement by the next week!

A memory that's recent - the name of that gal you met last week: ____ only has a thin myelin coat - so less protected. That's why a name game & repeating someone new's name several times helps you encode (& insulate) it, for easier recall - how cool!
Mental exercises increase the electrical flow, & spur myelination & growth. We played several group mind games - group activities are more potent than the same exercise done alone - socialization! (check out my 'movement is medicine post last Nov - ballroom dance offers a 76% Altzheimer's risk reduction - movement, memory, social activity!)
Go to Roger's website to order some of his memory games! When my kids were little, we'd play 'concentration' with a set of Ranger Rick cards - & one of the 4 year olds was the hands down camp at instant recall! My grandkids have several of these, one with faces of kids from around the world.

Play, enjoy, remember to eat your ANTIOXIDENTS DAILY, & OMEGA 3s 3x a week! Like Roger says, in a couple of years, I want you to remember why you're doing this!

I notice this is my 77th 'Vale' blog - one of our mind gym games was 'Think Again' We would count off, around the circle (front OR back row - ~ 12-15 people in each), & when we came to a 7 or multiple of 7, that person would say 'Think Again!' & the flow would reverse (clockwise/counterclockwise/clockwise, . . .)
Throughout the class, Roger would flash several bird pictures on the screen, & invite folks to 'name' its group (a 'shimmer' of hummingbirds was one of my favorites! Or a 'charm' of finches). At other times, he'd have us play a round of 'Think Again' (5 or 6 times in 1 1/2 hour!) He'd start with a different person each time. We got to 36 a couple of times, & 42. This was the 8th of 9 weekly classes, so the rest of the group had been playing for WEEKS, & were all 70 or older!

It's tricky - I don't readily remember my multiples of 7 above 28 - can easily calculate them - but that takes time. Roger pointed out ithat when someone doesn't come up with 'their' number within about 30 seconds, they'll lose the train! I'm dyslexic, & much prefer pattern & number games to word games if spelling is involved (love ones involving the meaning of words)

For the numbers 7, 14, 21; 28, 35, 42; 49, 56, 63; say 'Think Again! Remember to include 7, 17, 27, 37,47,57,67, & say Think Again' for them as well. (complete set: 7, 14, 17, 21, 27, 28, 35, 37. 42 47, 49, 56, 57, 63, 67; 70)
At 70, say: "I don't have to Think Again!' (or 77, since this is the 77th blog :)

27/28 & 56/57 are two 'doubles' where the flow reverses twice, (so the person who said 'T* A*' for 27 will say "29" . . . Our row got 'stuck' at 42 several times - if you say the number rather than 'Think Again,' or don't remember 'your' number when the flow reverses, that round's over.

I've been 'reviewing' my times tables, & will see if my women's book group will play this evening!! (I'll let you know :)

I think fondly of my daughter's gradeschool classmate who, when I was trying to remember the date, said 'don't you know - if you think of weeks as a base 7 - now it's not really base 7, but you can use that - so if you know that in June, the 7th falls on a Sunday, each of the Sundays in June will be a multiple of 7?!! In July, the 7th falls on Tue, . . . " (which is part of the reason 7, 14, 21 & 28 are so ingrained - er, myelinzed - in my brain!)
Well, duh - but I hadn't thought of it that way before - I sure have ever since - thank you, Justin!!

Cheers!

Spring Daze

This week my grand daughters are out of school (& playschool) for spring vacation - & I've hung out with them several days! Today was sunny (YEA) & we walked to the track by their mom's work so they could ride their bikes around - fun! Stopped to visit their mom, then went to Grocery Outlet to see if there was still some of the Coconut Oil my dau. spied there the other day! Yes!! & way cheep (& Organic, unrefined :) - got several bottles, but wanted to try it first (I've had that brand before, but not that packaging).

So I didn't get them all - ratz!! Went back later in the day & there was only one left! I hope folks that really appreciate it picked it up! I did mention it to the checker & an older lady (It's GOOD for you!) I did find some smoked salmon & got more greek style olives that second trip :)

I've been mixing coconut oil with almond butter for my grand daughters, & they tell me when they want more - their moods have been good the last few days, & even 'melts' don't seem to last long! The 4 yr old is particularly volatile, so this is good! I think it's helping with 'brain chemistry' & they sure enjoy it! The oldest said 'grammie, we need more!' & handed me the almond butter ;)
Their dog Dax, a husky mix (almost 13) waits for his spoonful as well - coconut oil? don't mind if I do! This description of dogs 'going nuts' for the coconut oil applies - I give my chihuahua Gracie a dab (about 1/2 spoonful) & Dax a couple of Tbsp - I'd been putting it on a cottonball to swab Dax's ears, as he tends to have yeast & 'itchy' ears - & my daughter just got him a 'senior' kibble.

I have been keeping up with the exercise for the Lenten Challange - got to Ballet last Sat & then Tue, & played with the hula tape again this week. & walking & . . . .

One of the Docs from our office is out of town, so I received part of her CSA 'share!' I was so excited. It included salsify, so I looked up some recipes & adapted one that called for both salsify (related to dandelion & lettuce - you cook the root & can use the long leaves in salad) & jersulam artichokes! Sauted in Coconut oil, & added some garlic & 1/2 an onion.
For liquid I used nettle/alfalfa infusion It was a hit! My daughter grew up eating Jersulam Artichoke tubers, & loves them - with this quick saute (<15 min) the veggies are crunchy crisp, & the flavors go well together! For dinner I added a bit of coconut milk, curry paste & powder & some of the greens (kale & flowering turnip tops) also quite nice! & made some coconut rice (added about a cup of coconut milk while my brown rice, quinoa & teff was a' cooking) . . . Gracie & I both enjoyed it!

I've been reading Nina Planck's 'Real Food' & appreciating again growing up with mostly real foods. The big 'culprits' of 'industrial foods' were the wessen oil & crisco, white flour & white sugar we consumed! & my mom had cooked for the haying & planting crews, so made the best deserts!
We lived across the road from a dairy, so drank plenty of raw milk, ate range fed beef, & prob. good 'farm raised' chicken & eggs, plus venison & trout. As Nina, who began farmers markets in London & NY says, isn't it intriguing how real fats & meat are (sometimes) thought to be 'bad' & are falsly acused of causing all kinds of diseases - that were rare 'till we began eating 'industrialized foods,' inc. relatively new oils (soy, corn, rape - excuse me - modified rape or 'canola'), lots of refined sugars (now GM sugar beets, & high fructose corn syrup)
Several folks mention when farmers tried to fatten hogs by feeding them coconut oil, they got skinny! So they switched to corn & soy oil, & (like so many people,) they got nice & fat!

I also ran across a blurb countering the supposed 'dangers' of feeding dogs 'table scraps' - well, what did they eat for the last several thousand years spent as human companions?? - meat & 'people food' (ie: grains & veggies & some fruits - Gracie esp. loves raw apples & carrots) . . . . rather like the 'dangers' we're told exist if we eat foods we've eaten for thousands of years (alergies excluded ) . . . Marion Nestle gives the 'formula' for pet food: "a half a pound of grains, a quarter of a pound of meat, you bury them within it, you throw in some vegetables, you throw in a couple of supplements that you can buy at a supermarket and you’ve taken care of it."
When I first got Gracie, I made her food, then life happened, & I fed her kibble (Organix - a good brand!) So I've been feeding her bits of my meals (she is sturdy, but still small!) & she loves it!

So that old La Leche League formula: eat a wide variety of food in close to its natural state, is still my watchword.

What Oil do you use?

Friday while shopping at our local natural foods grocery, I found several sizes of Organic Virgin Coconut oil on sale, with an article on its use by the store nutritionist.
I'd begun using some for cooking & massage recently, so picked up the largest bottle. Several years ago I'd read with interest the 'new opinion' on Coconut oil - that it's really good for us!
(The blue bottle is olive oil, which I use uncooked.)

Why did we think Coconut & Palm kernel oil were 'bad oils?' basically - bad for US business (& here I am, trying to buy more 'locally,' sigh! But I did just sign up for a CSA membership :)
. . . In the 30s & 40s, they were used widely in commercial baking, but WWII limited access, then in 1987, a conscious 'smear campaign' by the ASA (American Association, a farm organization), which attempted to block competition by trying to persuade lawmakers to introduce legislation against cholesterol-raising saturated fats. . . .

Beatrice Trum Hunter writes: "Palm and coconut oils resist oxidation and are highly stable. They do not require hydrogenation, and are trans fat-free. However, many of the domestic oils are predominantly polyunsaturated, which makes them quite unstable and subject to oxidation. To make them more stable, they need to be hydrogenated. A major portion of soybean oil, for example, is hydrogenated."
(PLUS: a large percentage of SOY is also GM - genetically modified, requiring use of chemicals such as Round-up for 'optimum' growth. If soy in any form is not marked Organic, it's probably GM.)

Checking online, I found a lovely article by Dr. Mary Newport in Florida, (a neonatalist) whose 58 year old accountant hubby was suffering from dementia - about 5 years into it. They were using various pharmaceutical controls, & taking fish oil, etc. "What if there was a cure for Alzheimer's Disease . . . ?"

Dr. Newport, & her husband Steve were looking into a vaccine (Elan) for the dementia. He went for his annual screening, & scored at 12 one day, 18 the next, 4 1/2 hours after starting the coconut oil (he needed to score at least 16 to be accepted for the vaccine.)
The second day of his tests & screening, she'd picked up some coconut oil, & stirred a couple of tablespoons into his morning oatmeal before taking him for more tests. He began the day as 'forgetful' as ever, the test was ~ 4 1/2 hours after eating the oatmeal with coconut oil, & he knew it was spring, it was Wed, & both the town & county they were in - (he could only recall the town the day before!)
This was a 'chance' finding for Mary, who was researching one of the possible Alzheimer's drugs on-line, & found it contained 'Medium Chain Triglyceride' (MCT) - oil, with one mention that the source was coconut or palm kernel oil! (Breast milk is high in MCTs.) So they picked up some coconut oil (60% MCT) & began using it, starting the AM of the second test.
Dr Newport writes: "In 2003, George F. Cahill, Jr. and Richard Veech authored, “Ketoacids? Good Medicine?” and in 2004, Richard Veech published a review of the therapeutic implications of ketone bodies. These articles are not found in journals that the average physician would read, much less the lay public. Unless you are researching the topic, it is unlikely that you would ever randomly come across this information."

Two Months later, having continued to use several tablespoons of coconut oil daily, in addition to his other treatments, Steven was still 'better' - was happy & chatty in the morning, (he'd been depressed), could converse more normally, etc. He remembered names of family members when they went to visit (couldn't before) & interacted socially with more finesse & animation.

Mary writes: "Until very recently, I didn’t see anything regarding the potential use of medium chain triglycerides (MCT oil), or ketone bodies (also called ketoacids,) the end product of their metabolism, which may not only treat, but also prevent Alzheimer’s disease."

One of Steven's 'tests' at the clinic was to draw a clock on a sheet of paper - the first just has the numbers 9 - 12 on the L side of the sheet, with 4 rough circles on the right, & no circle around. (he later told her he couldn't really picture a clock at that time.)
His wife had him try again 2 weeks & a month later: he drew a circle, made 'pie' lines (without prompting - not all lined up, & more than 12 - still like a kid's drawing) with all the correct numbers in their correct places around the wheel.

Dr Mary Newport: " Further, this is a potential treatment for Parkinson’s disease, Huntington’s disease, multiple sclerosis and amyotrophic lateral sclerosis (ALS or Lou Gehrig’s disease), drug resistant epilepsy, brittle type I diabetes, and diabetes type II, where there is insulin resistance.
"Ketone bodies may help the brain recover after a loss of oxygen in newborns through adults, may help the heart recover after an acute attack, and may shrink cancerous tumors. Children with drug resistant epilepsy sometimes respond to an extremely low carbohydrate ketogenic diet. MCT oil appears to be useful as an aid in weight loss and body builders use it already to improve their lean body mass."

"The Philippines has one of the lowest incidences of cardiovascular disease in the world. Studies have shown that total cholesterol to HDL ratio improves with non-hydrogenated coconut oil. The people in this part of the world also eat fish regularly, providing them with omega-3 fatty acids, which probably contributes as well to the lack of cardiovascular disease. My nurse friends from the Philippines tell me that many of their relatives back home cook everything in coconut oil and have coconut in one form or another at nearly every meal."

-- Dr Dickson (an ND at our clinic) is big on 'ketosis' for weight loss - coconut oil reacts in the body in a way that promotes the ketones in the blood, without restricting carbs (of course focusing on whole grains, etc, too :) & at the same time, stabilizes blood sugar.

Dr Newport: "Instead of storing all MCTs as fat, the liver converts them directly to ketone bodies, which are then available for use as energy. Oral and intravenous administration of MCT oil produces hyperketonemia, or circulating ketone bodies, which are then available to the brain for energy, in the absence of glucose and even in the presence of glucose. In addition, hyperketonemia results in a substantial (39%) increase in cerebral blood flow, and appears to reduce cognitive dysfunction as-sociated with systemic hypoglycemia in normal humans."

V. Potter writes: I am just now jumping on the coconut oil bandwagon (about three weeks now) and I’m really starting to feel GREAT! I have suffered from severe migraines for the past 25 years, the last 15 becoming increasingly severe, coinciding with the addition of soy and the "low-fat mentality" to my diet. Nothing helped! I should be experiencing my pre-menstrual migraine by now and instead I feel like I could climb Mt. Everest! Also I wondered if it decreased the waist to hip ratio because mine has gone from 7.2 all my life to 7 (or something like that). I think I had the sluggish thyroid too, with a low body temperature of between 96 and 96.8. Now it’s starting to climb for the first time in years. Thank you... Sincerely, V. Potter

Dr Newport: "If you are using any type of hydrogenated vegetable oil or any oil with trans fat, do not use any more and get rid of it! Extra virgin olive oil, butter and other natural, non-hydrogenated oils are okay to use along with the coconut oil. It is possible to use coconut oil in place of all other oils, however, since it contains no omega-3 fatty acids, it is very important to eat salmon twice a week or get enough omega-3 fatty acid from other rich sources such as fish oil capsules, flax meal, flax oil (not for cooking) or walnuts."

-- I make my own flax meal by grinding it with sesame seeds in a seed grinder & FREEZING it (small ~ 3 day batches), & sprinkle a Tbsp. or so on my morning granola (homemade, now with coconut oil. I bake it at 320* for 20 minutes, a mix of OG rolled oats, some shredded (OG) coconut, flax seeds, a few tablespoons of oil & one or two of honey.

Another author writes: "Researchers have known for quite some time that the secret to health and weight loss associated with coconut oil is related to the length of the fatty acid chains contained in coconut oil. Coconut oil contains what are called medium chain fatty acids, or medium chain triglycerides (MCTs for short). These medium chain fatty acids are different from the common longer chain fatty acids found in other plant-based oils. Most vegetable oils are composed of longer chain fatty acids, or triglycerides (LCTs). LCTs are typically stored in the body as fat, while MCTs are burned for energy. MCTs burn up quickly in the body. They are a lot like adding kindling to a fireplace, rather than a big damp log."

-- Anyway - I'm trying it!! I already use olive oil pretty exclusively for dressings & such, & had begun using the coconut for cooking, have always loved 'real butter' & read of the dangers in margarine years ago. When I was 9 & my dad got his 'Good' Post office job, I remember him telling my mom "We can afford butter now - no more margarine!" She still baked with Crisco, & cooked with Wesson oil (which she kept in the cupboard), & we had hydrogenated peanut butter, I always preferred the butter :)
He would often complain at the artificial coffee creamer on the table at our Grange Hall, & their use of margarine - "We're supposed to be a farm organization - we need to use the real thing!"

Today I cooked the brown rice: sauteed a leek & a few OG white mushrooms with the brown & some red rice, in a Tbsp of coconut oil,'till the rice turned opaque.
I added a piece of Kombu (kelp) & my Herbes de Provence mix (from my own herbs), simmered in veggie stock for ~ 20 minutes; then added the leek tops, a couple of sliced garlic cloves, 1/2 cup Quinoa & 2 Tbsp Teff (African millet) & simmered 20 min more. My dau & son-in law loved it! Said it tasted a bit sweet - way yummy :)

Oh, & check your salad dressings!
Many marked 'Olive Oil' often have that as the third or forth oil, after peanut, soy, corn, &/or canola, (& if they're not marked OG, they are also prob. GM) . . . I just make my own with olive oil!! & there are some fun recipes using coconut oil for dressing as well.

cheers! & happy March :)