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

Sweet Potatoes Studded with Braised Cabbage

A great dish for weekly dinners, the components of this dish can be made ahead of time and assembled just prior to serving. Bake sweet potatoes and cook the cabbage in advance and store them in the fridge for up to four days for a quick, easy dinner that takes minutes to prepare. For best results, make the sauce right before serving and ladle it piping hot over the stuffed sweet potatoes.

Ingredients:
4 Sweet potatoes
4 cloves garlic, minced
1 onion, diced
1 tablespoon coconut oil
1 red cabbage, shredded
1/2 teaspoon sea salt
1/2 lemon

For Sauce:
1 tablespoon olive oil
1 tablespoon raw honey
1 tablespoon lemon juice
1 tablespoon grated fresh ginger

For Garnish:
4 tablespoons minced parsley

Directions:
Preheat oven to 400 F. Bake sweet potatoes on a baking sheet for 45-60 minutes, or until easily pierced with a fork.

In a large pan, saute garlic and onions in 1 tablespoon of coconut oil over medium-high heat for 5-10 minutes, stirring occasionally, until the onions are translucent and soft. Add the cabbage and sea salt, along with 1/2 cup of water. Cover and cook over medium heat for 30 to 40 minutes until the cabbage is tender, continuing to stir occasionally and adding a splash of water as needed to moisten.

Split open sweet potatoes and mash each side slightly with a fork. Stuff as much braised cabbage into the openings as possible.

For 4 servings, double the ingredients of the sauce, Add all ingredients to a small sauce pan. Heat the mixture over medium-high heat until it bubbles slightly. Continue stirring for 1 to 2 minutes until the sauce is well combined and slightly thickened. Pour over the sweet potatoes. Garnish with parsley, enjoy!

Cilantro Pesto

Ingredients
2 cups packed cilantro
1/4 cup walnuts
1/2 lemon, juiced
2 garlic cloves
2 tablespoons olive oil
1/8 teaspoon sea salt

Directions
Place all ingredients in a food processor and process until well combined. Scoop pesto into a small bowl and enjoy as dip, salad dressing or sauce.

Lemon Balm Tea

This lemon balm tea is soothing and mild. Having lemon balm before bed will help calm your nerves and give you a better night's sleep.

Ingredients
2 tablespoons lemon balm
1 teaspoon lemon zest
1/2 teaspoon minced fresh thyme leaves
1 teaspoon lemon juice

Directions
Mix the lemon balm, lemon zest and thyme together. Boil 4 cups of water. For each serving, use 1 teaspoon of the blend per 1 cup of hot water. Steep for 5 minutes or more. Add 1/2 teaspoon lemon juice to each cup just before serving.

*If a stronger, more medicinal tea is desired, use 2 teaspoons or up to 1 tablespoon of the tea blend per serving.

From Life-Changing Foods Anthony William

Berries and Cream

Ingredients
1 cup blueberries
1 cup blackberries
1 cup raspberries
1 cup strawberries
2 13.5 ounce cans full-fat coconut milk, refrigerated
1/3 teaspoon grated ginger
1 teaspoon maple syrup
Lemon juice (from about 1/4 lemon)
1 2-inch piece vanilla bean pod, split lengthwise
1 teaspoon lemon zest
4 leaves fresh mint, minced

Directions
Rinse berries, mix together , and divide evenly into 2 bowls. Open the cans of coconut milk, being careful not to shake them. Coconut milk naturally separates in the can, leaving a thick, heavy layer on top. Scoop out the solid cream from each can and place it in a small mixing bowl. (You will need 1/2 cup of cream). Discard the thin liquid that remains. Using a fork, whisk together the coconut cream, ginger, maple syrup, lemon juice, and the scraped seeds from the vanilla bean pod.* Whisk until the mixture is well combined and smooth. Scoop a generous dollop of cream over the berries in each bowl. Top with lemon zest and mint.

*Save the exterior of the vanilla bean pod for use blended into a smoothie or dessert.

From Life-Changing Foods Anthony William

Salsa Avocado Boats

Ingredients
2 avocados
1 1/2 cup diced tomato
1 cup diced cucumber
1/4 cup diced onion
1/4 cup minced cilantro
1 garlic clove, minced
1 lime, juiced
1/8 cup minced jalapeno
1/8 teaspoon seal salt
1/8 teaspoon cayenne or red pepper flakes (optional)

Directions
Halve the avocados and remove pits. Combine all the remaining ingredients in a small bowl. Scoop salsa into the center of each avocado.

From Life-Changing Foods Anthony William

Apricot Bars

Ingredients
1 cup dried apricots
1/2 cup dates, pitted
1/2 cup almonds
1/4 cup coconut

Directions
Place all the ingredients in a food processor and process until well combined. Line a baking tray with parchment paper and press the mixture into a large, flat rectangle about half an inch thick. Chill in the freezer for at least 30 minutes before cutting into bars. store bars in the refrigerator for up to 1 week or in an airtight container in the freezer for up to 1 month.

From Life-Changing Foods Anthony William