Ancho Chili Chocolate Bark

Ingredients:

• 2/3 cup raw, unsalted pepitas
• 12 ounces bittersweet chocolate, chopped into pieces
• 1 teaspoon ancho chili powder
• 1/4 teaspoon ground clove
• 3/4 teaspoon ground ceylon cinnamon
• 1/4 teaspoon cayenne pepper
• 3/4 cup toasted pistachios, chopped and divided 
• 1/3 cup candied ginger, finely chopped

Directions:

• In a skillet over medium heat, toast pepitas for 4 to 5 minutes, until fragrant and just beginning to pop. Transfer to plate and let cool. 
• In a small saucepan over very low heat, melt chocolate, stirring often to avoid burning. Once melted, fold in ancho chili powder, clove, cinnamon, cayenne, 1/2 cup pistachios and 1/2 cup toasted pepitas.
• Pour chocolate mixture onto a baking sheet lined with parchment paper and spread into an even layer. Sprinkle remaining pepitas, pistachios and candied ginger on top. Lightly press into the chocolate, then refrigerate for 45 minutes to 1 hour or freeze for 10 to 15 minutes.
• Once cool, break into pieces and enjoy immediately or refrigerate for up to 3 days.

Foods That Lift the Mood

 1. Carbohydrates – When we eat breads, rice, and pasta our bodies convert these foods to glucose (sugar) which is what our brains need to help us think clearly and feel our best. Consuming whole grain carbohydrates (brown or wild rice, bulgur, and oats) will provide your brain with a longer lasting source of glucose making you feel happier, longer!

2. Omega-3 fatty acids – Salmon, mackerel, and trout are good sources of these healthy fats. Not only do these fats help protect the heart, but they may protect some of the neurological connections in our brains as well. Add fish to your weekly menu… your brain will thank you for it!

3. Vitamin D – This important vitamin increases serotonin levels in the brain which may prevent feelings of depression. Mushrooms, whole milk, and fish contain vitamin D. Exposing skin to sunlight (without sunscreen) also triggers our bodies to make vitamin D naturally! If you are fair skinned check with your dermatologist before using this method.

4. Beans and legumes – High in folate, which is most often associated with maintaining gut health, we often forget that folate has also been associated with fewer depressive symptoms particularly in the elderly.

5. Nuts and seeds – A favorite mid-afternoon pick-me-up snack, nuts and seeds are good sources of an important mineral, selenium. There is some evidence that selenium helps reduce symptoms of depression and improve mood.

6. Probiotics – when consumed regularly, those that take probiotic supplements reported having lower perceived levels of stress and anxiety when compared to those that don’t take these supplements. It is possible that these good bacteria not only help with digestion, but may decrease the amount of inflammation throughout the body, and improve mood! We need more research to know whether this mechanism truly exists, but the research so far appears very promising.

7. Unprocessed grains – full of B-vitamins which, if missing from the diet, may lead to feelings of irritability and depression. This is because B-vitamins are needed to help our bodies create serotonin, a good-feeling hormone. Preventing B-vitamin deficiencies can be relatively simple by incorporating whole, unprocessed grains into your diet!

8. Cobalamin (Vitamin B-12) – this is one of the B-vitamins mentioned above, but B-12 is unique when compared to its B-vitamin cousins. Its most active form is only found in  animal products like lean animal products, such as fish, poultry and eggs. Low levels of B-12 has been linked with symptoms of depression.

9. Chocolate – chocolate help elevate mood, but before we get too ahead of ourselves, let’s remember that 1 oz. of dark chocolate would likely do that trick… one whole chocolate bar isn’t necessary! Artificial trans fats can also be found in some forms of chocolate which may lead to an increased risk for dementia and Alzheimer’s disease. Moderation is key!

From http://health.bastyr.edu

Roasted Carrot Lentil Salad with Tahini Dressing

Ingredients:

• 1 cup dried green lentils
• 3 cups water
• 1 small yellow onion, cut into quarters
• 2 cloves of garlic, smashed, divided
• 1 dried bay leaf
• 3/4 teaspoon kosher sea salt
• 1 tablespoon extra virgin olive oil
• 2 bunches of rainbow carrots (8-10 medium carrots), scrubbed well and trimmed (leafy stem tops cleaned well and reserved for garnish)
• 7-8 red radishes, stems trimmed and scrubbed well, divided
• 5-6 garlic cloves, skin-on
• 2 tablespoons extra virgin olive oil
• 1 teaspoon kosher sea salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 of a red onion, very thinly sliced

Tahini Dressing:

• 1/4 cup tahini paste
• 3 tablespoons freshly squeezed lemon juice
• 1/2 teaspoon kosher sea salt
• 1/4 teaspoon freshly ground black pepper
• 3 - 4 tablespoons warm water (depending on thickness of tahini paste)

Directions:

• Soak and cook the lentils: Place the dried lentils in a medium saucepan. Cover with cold water and allow the lentils to soak for one hour. Drain the lentils and  return to the same saucepan. Add 3 cups of water, the quartered onion, smashed garlic, bay leaf, and 3/4 teaspoon salt. Bring the lentils to a boil, reduce the heat to  simmer, and cook the lentils for 25 to 30 minutes, or until tender. Drain in a fine-meshed sieve and discard the onion, garlic, and bay leaf. Place in a large serving bowl to cool. Toss with a tablespoon of olive oil.

• Roast the vegetables: Meanwhile, preheat the oven to 425 degrees Fahrenheit. Slice the carrots into 1/2-inch rounds (the skinny ends of the carrots can be left in larger chunks, try to keep the carrots as consistently sized as possible) and cut the radishes into quarters (reserving one radish for garnishing. Place the carrots and radishes on a large sheet pan, along with the garlic cloves (leave the skin on), and toss with the 2 tablespoons of olive oil, 1 teaspoon salt, and 1/4 teaspoon freshly ground black pepper.

• Roast for 20-30 minutes, tossing the vegetables every 10 minutes or so, or until the carrots and radishes are caramelized and tender. Remove the roasted garlic cloves from their skin (discard the skin, but keep the cloves) and allow the vegetables to cool to room temperature. Add the roasted vegetables and garlic to the cooked lentils, along with the sliced red onion, and toss gently to combine. Season to taste with salt and pepper.

• Prepare the dressing: In a small bowl, whisk together the tahini paste, lemon juice, salt, and pepper. It should be thick. Add 3 to 4 tablespoons of hot water (depending on your brand of tahini paste, you might need more or less to achieve the right consistency) and whisk gently until smooth. The dressing should be the consistency of a thick salad dressing, but should still easily drizzle from a spoon.

• Cut the remaining radish into very thin slices. Roughly chop some of the reserved leafy stem tops of the carrots (roughly 1/4 cup or so). Garnish the salad with the sliced radish and chopped carrot stem tops. Drizzle the salad with the tahini dressing and serve at room temperature (this salad makes great leftovers and can be served cold from the fridge).

http://www.abeautifulplate.com

Pomegranate Quinoa, Almond and Avocado Salad

Ingredients:

• 4 cups cooked quinoa
• 1 cup pomegranate seeds
• 4 chopped scallions
• 1 cup chopped Italian parsley
• ½ cup toasted sliced almonds
• ½ lime - zest and juice
• ½ orange- zest and juice
• ⅓ cup olive oil
• ½ teaspoon salt, more to taste
• ¼ teaspoon cracked pepper
• ¼ teaspoon cinnamon
• ¼ teaspoon allspice
• 1-2 chopped avocados

Directions:

• Place cooked quinoa, pomegranate seeds, scallions, parsley and almonds in a medium bowl.
• Toss with olive oil, orange juice and zest, salt and spices.
• Taste and adjust salt.
• Gently fold in the avocado right before serving ( or serve the avocado on the side, if wanting to keep leftovers)

http://www.feastingathome.com

Five-Minute Super Bean Sun-dried Tomato & Basil Salad

Ingredients:

• 1 (15 oz) can Garbanzo Beans (Chickpeas)
• 1 (15 oz) can Great Northern Beans or other favorite bean
• 1 cup chopped Vegetables of choice*
• 1 Tablespoon chopped Parsley
• 1 Tablespoon chopped Basil
• 2 Tablespoons Oil from Sun-Dried Tomatoes
• 8 Sun-dried Tomatoes, chopped
• 1 - 2 Tablespoons very high quality Balsamic Vinegar
• 1/4 - 1/2 teaspoon Salt

Directions:

• Combine all ingredients in a bowl and serve. 
• Start with the lower amounts of vinegar and salt; taste and then add more according to your preferences.

Notes
*Some great choices for chopped vegetables include cucumber, broccoli, cauliflower, tomato, summer squash, green beans, and spinach.
If making this salad in advance, keep the fresh vegetables separate from the bean mixture and mix together right before serving.

http://theminiaturemoose.com

Is it a Cold or an allergy?

Is it a cold? Or allergies? If your runny nose and sneezing linger for more than a week or two, there's a good chance it's allergies. If you have allergies, your immune system, your body's defense system against bacteria and viruses, is on overdrive. It's reacting to a normally innocuous substance such as pollen, trees, grasses or ragweed as if it's a foreign invader. Often, it's bugged by more than one thing such as pollen, dust mites, mold spores, pet dander, or even food.

In order to defend the body, the immune system produces antibodies called immunoglobulin E, or IgE. These antibodies attach to the body's mast or tissue cells and basophils, or blood cells. When an allergen like pollen encounters its unique IgE, it fits like a key into a lock and releases histamines that result in inflammation and all the uncomfortable symptoms of allergies like a runny nose, sneezing, nasal congestion, itching, rash, swelling, and even asthma.

If your parents are allergy prone, you may be too. Or you can develop them when your resistance is low when you’re under stress. The most common substances that can provoke seasonal allergies in Colorado include: Trees such as Elm, Cottonwood, Cedar, Juniper, Pine and Aspen. other plants such as ragweed, pollen, thistle, dust and sage.

Other substances that can provoke an allergy include: Nickel, cosmetics, lanolin, animal dander, dust mites, some common drugs such as penicillin, aspirin and sulfa drugs, some food additives such as benzoic acid, food colorings and sulfites and chemicals found in soap and laundry detergents.

Many people are allergic to molds. Molds can live throughout the house, under the sink and in the bathroom, basement, refrigerator or any dark and damp place. Mold spores are carried in the wind and predominate in the summer and early fall. Cutting grass, harvesting crops or walking through tall vegetation can provoke a reaction.

Foods can also provoke allergic reactions. Some of the most common allergenic foods include chocolate, dairy products, eggs, shellfish, strawberries, citrus fruits, corn, wheat, peanuts, food additives, preservatives and dyes.

What causes environmental allergies?  Many environmental allergies are caused by food allergies.  When your internal environment such as your digestive tract and immune system is not working very well you develop environmental allergies.

What kind of natural treatments are available for environmental allergies? You can get rid of both food and environmental allergies.  Allergies tend to get worse every year if not treated.  Dr. Wiancek uses homeopathy to desensitize a person from their specific environmental allergies. She also uses natural anti-inflammatory products and Chinese herbs depending upon how severe the reaction. 

What is the difference between a food intolerances and food allergy? A person with a food intolerance is unable to digest and process food correctly, usually due to a lack of a certain enzymes and inflammation in the gut. A food allergy occurs when a person's immune system generates an antibody response to the injected food. Food intolerances can lead to an allergy, if particles of undigested food manage to enter the bloodstream and cause a reaction.

What are the most common symptoms of food allergies?  There are many symptoms related to food allergies these include:

Recurrent colds, sore throats, chronic tonsillitis, ear infections, ringing and buzzing in the ears, chronic nasal congestion, postnasal drip, Meniere's syndrome, constipation, diarrhea, abdominal cramping, ulcerative colitis, gallbladder disease, irritable bowel disease, migraines and other headaches, hives, canker sores, psoriasis, eczema, acne, asthma, frequent urination, teeth grinding, bedwetting, colic, muscle aches, osteoarthritis, rheumatoid arthritis, unexplained fatigue, anxiety, depression, insomnia, food cravings, obesity etc.

Most of these disorders have more than one cause, but food allergy is a relatively common and frequently overlooked cause. How a food allergy is best diagnosed? Food allergies are best tested thru a blood test.  The skin scratch test is used mainly for environmental allergies and immediate reactions to food.  Most people have delayed reactions to food which can be a symptom happening up to three days after eating an allergic food. A person can become allergic to almost any type of food and any combination of foods. Therefore, an accurate diagnosis is important.

Environmental and food allergies do not go away on there own.  If left untreated allergies tend to get worse every year.  Allergies can be treated successfully by improving your overall immune function, desensitizing a person from environmental allergies, eliminating the allergen, improving digestion and overall intestinal health.

Dr. Wiancek is a naturopathic physician who has been practicing at the Riverwalk Natural Health Clinic & Natural Pharmacy in Edwards, Colorado.  She is an author, educator and practitioner specializing in natural medicine. For questions you can e-mail her at Wiancek@healthref.com or call at 970-926-7606. 

Ways to protect our DNA and telomere length

Ways to reduce your toxic exposures- insert from renewal lab

• Eat less animal dairy and fat. The fatty parts of meat are where certain bioaccumulative compounds collect and concentrate. The same goes for the fat in large, long-lived fish, except that there is a balancing issue to weigh. Fatty fish such as salmon and tuna contain omega=3s, which are good for your telomeres, so eat in moderation.
• Think about the air when you turn up the heat with meat. If you cook meat on a grill or on a gas stove, use ventilation. Try to avoid the food directly on open flames, and try not eat the charred portions, no matter how tasty they are. A good idea for any food.
• Avoid pesticides in your produce. Eat foods that are free of pesticides when possible; at the very least, wash your produce thoroughly before consuming. Purchase organic fruits, vegetables and meats, or grow your own, Consider growing lettuce, basil, herbs and tomatoes in pots on your balcony. Safe alternatives for dealing with pesky critters can be found clicking here. 
• Use housecleaning products containing natural ingredients. You can make many of these products yourself. We like the housecleaning "recipes" found here.
• Find safe personal-care products. Carefully read the labels on personal-care products such as soap, shampoo, and makeup. You can also visit www.ewg.org/skindeep to identify which chemicals are in your beauty products. When in doubt, buy products that are natural or organic.
• Buy nontoxic house pants. Avoid paints the contain cadmium, lead, or benzene.
• Go greener. Buy more house plants: two per one hundred square feet is ideal for keeping your air filtered. Good choices include philodendrons, Boston ferns, peace lilies, and English ivy.
• Support urban forestry with your money and your labor. Green spaces offer so many benefits to mind and body, as well as to healthy communities. One newer idea can be considered in dense urban megacities, where one cannot plant enough trees to ride the air of toxins. If you live in a city, consider lobbying your municipal government to install air-purifying billboards. These billboards do the work of 1,200 trees, cleaning a space of up to 100,000 cubic meters by removing pollutants such as dust particles and metals from the air.
• Stay up to date about toxic products by downloading the "Detox Me" app by Silent Spring: www.silentspring.org