Anti-Cancer Effects of Green Vegetables

Check out today’s blog to learn about the powerful anti-cancer effects of certain green veggies that might be on your plate this Meatless Monday. Don’t miss Dr. Fuhrman’s delicious recipe at the end of the blog!

Nutrition scientists have shown over and over that people who eat more natural plant foods—vegetables, fruits, legumes—are less likely to be diagnosed with cancer. But are all vegetables equally protective? If we wanted to design an anti-cancer diet, we would want to know which foods have the most powerful anti-cancer effects. Then, we could eat plenty of these foods each day, flooding our bodies with the protective substances contained within them.

So, which foods have the most powerful anti-cancer effects? Cruciferous vegetables.

This family of vegetables includes green vegetables like kale, cabbage, collards, and broccoli, plus some others like cauliflower and turnips (see the full list at the bottom of this post). They are named for their flowers, having four equally spaced petals in the shape of a cross, from the Latin word ‘crucifer’ meaning ‘cross-bearer.’

All vegetables contain protective micronutrients and phytochemicals, but cruciferous vegetables have a unique chemical composition: they have sulfur-containing compounds which are responsible for their pungent or bitter flavors. When cell walls are broken by blending or chopping, a chemical reaction occurs that converts these sulfur-containing compounds to isothiocyanates (ITCs)—compounds with proven anti-cancer activities.

Over 120 ITCs have been identified, and the various ITCs have different mechanisms of action. Because different ITCs can work in different locations in the cell and on different molecules, they can have combined additive effects, working synergistically to remove carcinogens and kill cancer cells. Some ITCs have anti-inflammatory, antioxidant, or even immunologic effects. Some ITCs can inhibit angiogenesis, the process by which a tumor establishes a blood supply.

Some ITCs detoxify and/or remove carcinogenic compounds; the combined consumption of broccoli and Brussels sprouts (rich sources of the ITC sulforaphane) increases the excretion of certain dietary carcinogens. (1) Some ITCs inhibit cancer cell growth or induce cancer cell death: cruciferous vegetable juice, containing a variety of ITCs, has been shown to induce apoptosis, or programmed cell death, in breast cancer cells. (2)

Some ITCs can prevent carcinogens from binding to DNA and initiating cancerous changes in the cell. Sulforaphane activates enzymes that protect cells from DNA damage by carcinogens. (3) But if DNA does indeed become damaged, the growth of the damaged cell can be stopped to allow for DNA repair, or the cell can be programmed for cell death. These processes can control this damage. Several ITCs, including sulforaphane, indole-3-carbinol (I3C), and diindolmethane (DIM) stop growth or induce death in cultured cancer cells. (3) Sulforaphane blocks tumor formation and induces programmed cell death in colon cancer cells. (4) Allyl isothiocyanate (AITC), present in several cruciferous vegetables, inhibits proliferation and induces cell death in bladder cancer cells. (5)

Indole-3-carbinol and its metabolite DIM may be especially protective against hormone-sensitive cancers; they help the body transform estrogen and other hormones into forms that are more easily excreted from the body. (6-7)

These observations in cell culture and animal studies have been confirmed by epidemiological studies drawing connections between cruciferous vegetable intake and cancer incidence. Inverse associations between cruciferous vegetable intake and breast, lung, prostate, and colorectal cancers have been reported. Similar associations exist for total vegetable intake, but cruciferous vegetables are far more potent:

•    Cruciferous vegetables are twice as powerful as other plant foods.  In population studies, a 20% increase in plant food intake generally corresponds to a 20% decrease in cancer rates, but a 20% increase in cruciferous vegetable intake corresponds to a 40% decrease in cancer rates. (8)
•    28 servings of vegetables per week decreased prostate cancer risk by 33%, but just 3 servings of cruciferous vegetables per week decreased prostate cancer risk by 41%. (9)
•    1 or more servings of cabbage per week reduces risk of pancreatic cancer by 38%. (10)

How can we maximize the ITC benefit of our cruciferous vegetables?  Methods of preparation and cooking can affect the availability of ITCs to be digested and absorbed.  Chopping, chewing, blending, or juicing allows for production of ITCs. Some ITC benefit may be lost with boiling or steaming, so we get the maximum benefit from eating cruciferous vegetables raw; however, some production of ITC in cooked cruciferous vegetables may occur in the gut once the vegetables have been ingested.

Cruciferous vegetables are not only the most powerful anti-cancer foods in existence, they are also the most nutrient-dense of all vegetables. Although the National Cancer Institute recommends 5-9 servings of fruits and vegetables per day for cancer prevention, they have not yet established specific recommendations for cruciferous vegetables. I recommend 6 fresh fruits and 8 total servings of vegetables per day, including 2 servings of cruciferous vegetables, one raw and one cooked. Consuming a large variety of these ITC-rich cruciferous vegetables within an overall nutrient-dense diet can provide us with a profound level of protection against cancer.

List of cruciferous vegetables:
•    Arugula
•    Bok choy
•    Broccoli
•    Broccoli rabe
•    Broccolini
•    Brussels sprouts
•    Cabbage
•    Cauliflower
•    Collards
•    Horseradish
•    Kale
•    Kohlrabi
•    Mache
•    Mustard greens
•    Radish
•    Red cabbage
•    Rutabaga
•    Turnips
•    Turnip greens
•    Watercress

Recipe: Braised Bok Choy
Serves: 2
Ingredients:
•    8 baby bok choy or 3 regular bok choy
•    1 teaspoon Bragg Liquid Aminos or low sodium soy sauce
•    2 cups coarsely chopped shiitake mushrooms
•    2 large cloves garlic, chopped (optional)
•    1 tablespoon unhulled sesame seeds, lightly toasted*
*Lightly toast sesame seeds in a pan over medium heat for 3 minutes, shaking pan frequently.

Instructions:
1.    Cover bottom of large skillet with 1/2 inch water. Add bok choy (cut baby bok choy in half lengthwise or cut regular bok choy into chunks).
2.    Drizzle with liquid aminos. Cover and cook on high heat until bok choy is tender, about 6 minutes.
3.    Remove bok choy; add mushrooms and garlic to the liquid in the pan.
4.    Simmer liquid until reduced to a glaze. Pour over bok choy. Top with toasted sesame seeds.

For an extensive collection of green vegetable recipes like these, visit Dr. Fuhrman’s website and check out his most recent book, Eat for Health.

References:

1. Walters DG, Young PJ, Agus C, Knize MG, Boobis AR, Gooderham NJ, et al. Cruciferous vegetable consumption alters the metabolism of the dietary carcinogen 2-amino-1-methyl-6-phenylimidazo [4,5-b]pyridine (PhIP) in humans. Carcinogenesis 2004;25:1659–69.

2. Brandi G et al. Mechanisms of action and antiproliferative properties of Brassica oleracea juice in human breast cancer cell lines. J Nutr 2005;135(6):1503-9

3. Higdon JV et al. Cruciferous Vegetables and Human Cancer Risk: Epidemiologic
Evidence and Mechanistic Basis. Pharmacol Res. 2007 March ; 55(3): 224–236

4. Gamet-Payrastre I et al. Sulforaphane, a naturally occurring isothiocyanate induces cell cycle arrest and apoptosis in HT29 human colon cancer cells. Cancer Res 2000;60:1426-1433

5. Bhattacharya A et al. Inhibition of Bladder Cancer Development by Allyl Isothiocyanate.
Carcinogenesis. 2009 Dec 2. [Epub ahead of print]

6. Yuan F et al. Anti-estrogenic activities of indole-3-carbinol in cervical cells: implication for prevention of cervical cancer. Anticancer Res. 1999 May-Jun;19(3A):1673-80.

7. Dalessandri KM, Firestone GL, Fitch MD, Bradlow HL, Bjeldanes LF. Pilot study: effect of 3,3?-diindolylmethane supplements on urinary hormone metabolites in postmenopausal women with a history of early-stage breast cancer. Nutr Cancer 2004;50:161–7.

8. Michaud DS et al. Frut and vegetable intake and incidence of bladder cancer in a male prospective cohort. J Natl Cancer Inst 1999; 91(7):605-13

9. Cohen JH et al. Fruit and vegetable intake and prostate cancer risk. J Natl Cancer Inst 2000;92(1):61-68

10. Larsson SC, Hakansson N, Naslund I, Bergkvist L, Wolk A. Fruit and vegetable consumption in relation to pancreatic cancer: a prospective study. Cancer Epidemiol Biomarkers Prev 2006;15:301–305.

A Year Without Sugar

Nicole MacDonald

I am thinking about all you sugar addicts out there when I say this: I never thought it would be possible to go without sugar.

The initial goal was to test my willpower. On the cusp of the 2008 New Year, I proclaimed to my husband that I would go without sugar for a year. I secretly doubted I could get ahead of the addiction that made me eat goodies until my belly ached.

The Obsession

I was born into a family of sugar-lovers and from a young age I gravitated towards all things sweet. I ate excessive amounts of sugary goodies and paid the consequences. I ate until I felt like I would burst and then hated myself for it. After the lovely sugar high, I fell asleep or felt unmotivated and grumpy. I felt miserable for overeating in an effort to get a sugar fix. I could not eat sugar in moderation. I tried. Things got worse when I began using sugar like a drug. When I needed a pick-me-up I kept hard candy in my mouth. When I felt blue, a hot fudge sundae or plate of snickerdoodles filled the need to be comforted. To reward myself meant a pint of ice cream or bag of donut holes. I recognized an unhealthy pattern but it felt out of my control.

The funny thing is, with the exception of sugar, I ate healthy. After college I overhauled my diet to vegetarian and organic. My friends and family referred to me as a health nut. I liked the nickname but I still had a terrible habit of eating too much sugar. For several years I did most of my sugar binging alone, careful to guard my health nut image.

Free At Last

The first few weeks of 2008 went surprisingly well because I stocked my kitchen beforehand with natural sweeteners like dried fruit, dates, maple syrup, honey, molasses, date sugar and brown rice syrup. I discovered that sugar substitutes were not boring after all. (Artificial sweeteners are not an option for me—I like to eat food, not chemicals.) Experimenting with new recipes gave me the satisfaction and comfort that baking has always been to me. Since the white stuff was out of my system, I noticed that I had more energy and didn’t experience the debilitating sleepiness that accompanied the crash I was used to feeling after getting high on sugar. I felt less moody and more motivated. For once in my life I wasn’t chained to the one object that had laid claim to my decisions, emotions and willpower. Sugar used to be in control and now I was. Every day that I didn’t eat sugar was an accomplishment. The biggest changes in my life were not just physical—they were also mental, emotional, and spiritual. I was free of my slavery to sugar, which led me to another fantastic discovery: I realized my potential to do anything I wanted. Willpower in other areas of my life skyrocketed. I faced challenges with a different attitude, because if I, the Queen of all sugar addicts, could give it up then nothing was impossible.

Sugar-Free Tips

Navigating food at stores and restaurants is…interesting. There are hidden sugars in all kinds of products: salt, spices, lip gloss, canned foods, and so-called “healthy” cereals, crackers, breads, meat/dairy alternatives and soups. Read ingredient labels, ask questions, and request healthier, sugarless products at restaurants and grocery stores. It works! Focus less on packaged foods and more on a variety of fresh fruits and vegetables. Support your local farmer and help the environment by joining a CSA (Community Supported Agriculture). All the local fresh produce and herbs you get out of it will blow your mind.

In the last two years I’ve done hours of research and read books about nutrition, overeating, sugar addiction, the psychology of eating and the food industry. All have been extremely rousing. To really motivate yourself to cut out sugar, read about it. It’s much easier to stick to your sugar-free goals when you read about why it’s important. Sugar plays a role in many diseases including obesity, diabetes and heart disease. Learn about the people and organizations who put sugars in our food and get passionate! Moderation is key, but for most of us the ability to determine what and how much to eat is a troubling gray area. There are many variables influencing this. Billions of dollars are spent every year on advertising junk food. Recognize when and why you have a craving. Be prepared by keeping healthy snacks with you at all times (mixed nuts, dried fruit, fruit leathers, flavored tea, an apple, etc.). When you’re invited to dinner, bring a naturally-sweetened dessert for all to try. You can have a lot of fun experimenting with recipes and surprising your host with delicious, sugar-free versions of sweetness.

Since quitting the white stuff, I’m happier, more energetic, less moody and less tired. I used to get the flu every year but I haven’t had the flu or a cold in over two years. I have a blog where I write about my experiences, research, tips, recipes and alternatives to sugar. Networking with people has been invaluable. Find like-minded people for encouragement and discussions.

During my sugar-free journey, I’ve been greatly inspired by the following books and give them credit for the motivation they’ve provided:

Mindless Eating by Brian Wansink, Ph.D.

The End of Overeating by David Kessler, M.D.

Food Politics by Marion Nestle

Eat, Drink, and Be Healthy by Walter Willett, M.D.

Skinny Bitch by Rory Freedman and Kim Barnouin

Sugar Blues by William Dufty

Nicole MacDonald lives in the Washington, D.C. area. She enjoys volunteering with nutrition advocacy groups and is currently working on several writing projects.

From Candy to Kale

I love gummy bears! And, quite honestly, over the years, I have become a self-proclaimed gummy bear connoisseur. A family friend introduced my brother and me to Haribo gummy bears when we were kids. And ever since, I have had a love affair with those colorful, chewy (but not stick to your teeth chewy), sweet yet tangy little loveable bears.

What’s wrong with this picture? Right, a culinary nutritionist who has devoted her life’s work to teaching people about health supportive food lifestyle is talking about her love of candy. Well, maybe that’s not such a bad thing?

I just wrote an article for my holiday newsletter entitled You and Your Kids: How Much Health Food is Too Much? An excerpt:

I picked my older son Jack up from school the other day to find him wearing a necklace made of Frootloops (artificially colored “cereal” that is literally the bane of my existence). OK, I will openly admit that I took a slightly not-so-silent gasp as he ran over to me filled with pride over his creation. I pulled it together just in time to meet his enthusiasm with a smile at the same time thinking, “OMG, my kid is wearing a necklace made of “food” with carcinogenic dyes.”

So, that evening Jack’s  culinary nutritionist-mom (me, that is) decided to email his teacher to “just throw out there” that in the event that she has food related activities in the class, I am happy to make suggestions for the healthiest products on the market to use (ie. New Morning Fruit-e-O’s versus Frootloops). I received a very nice e mail back from her stating in not so many words that to teach kids about what is healthy, they also need to experience what is not healthy. Point taken.

This whole experience triggered a very important thought process for me: How much “health food” is too much? A weird question posed by a person who devotes her life to teaching people about eating healthfully. But, at the same time a very important question to ask and address. And one I deal with every day in my work and personal life.

First, back to the gummy bears. Yes, Haribo does have those carcinogenic dyes* in them, the same ones that Frootloops have, but I have come to the conclusion, after wearing many different food lifestyle hats, that a little junk can’t hurt. In fact, it is actually healthy. OMG! What a weird thought! Even so, I must add that I do have a little Jewish guilt when I eat those dyes (which comprise less than .1% of my diet).

Second, I will have you all know that I love kale! It is an acquired taste for some but raw and if cooked just right, it’s delicious (and filled with all that good stuff our bodies need). I love it raw in salads (finely chopped); sautéed in olive oil and garlic with a little lemon; and roughly chopped with onions and cooked in a little olive oil, broth and white vinegar with a touch of salt.

So, I guess the big question is (and appropriately so post-Holidays): How do you balance junk food with healthy food?

Firstly and most importantly, I want to point out that it differs for everyone. To some, junk foods are chips, candy, cookie, cakes, beverages and more that are made with “fake” ingredients (dyes, flavors, sweeteners, preservatives) and to others junk foods are the same foods with natural ingredients. To me, the first is SUPER JUNK and the latter is JUST JUNK. My choice: SUPER JUNK is for once in a while and JUST JUNK is OK in small doses everyday.

I am big on Conscious Eating. And the way I encourage my clients to become conscious eaters is to keep a food diary. They eat, write down what they are eating then look at what they have eaten. After about two days, they don’t like what they see. Thus, they start thinking about what they are putting in those precious bodies of theirs. So, just a little suggestion for all of you who want to assess the “candy” (junk food) and “kale” (healthy food) in your food lifestyle:

• Keep a food diary for one week

• When complete, highlight “candy” in one color and “kale” in another

• Assess the results, determine what you want to change and write it down

• Then ask yourself, can I replace any of the “candy” with the “kale” or can I replace the SUPER JUNK with JUST JUNK (the healthier JUNK choice)

Life is about balance. Moderation is my mantra!

I can’t end this article without adding that I have finally found the perfect natural and organic gummy bear thanks to Yummy Earth! It is even better than Haribo. My SUPER JUNK is now JUST JUNK. I can have my candy and eat it too, all guilt-free!!!

Finally, for those of you who love “candy” (literally), check out www.naturalcandystore.com. An amazing resource!

*The FDA will argue that food dyes are GRAS—Generally Recognized as Safe. Don’t know about you, but I want to eat (99.9% of the time) things that are safe versus generally recognized as safe?

8 ways to lighten up while dining out.

Lisa Borden

Dining out is one of life’s absolute pleasures and privileges, especially in Toronto where more and more local, organic cuisine is peppering the culinary scene. Restaurants are a key part of our culture – think celebrations, business meetings and first dates and it’s crucial for us and our world to eat off of greener menus (and we are not simply referring to a leafy salad).

I find my own palate has changed as I stick to my own set of eating-values. I now want slow food (but sometimes when I’m out with all 3 kids, not too slow) and organic menus supporting local food providers. In fact, I’ll drive across the city for it (because there are but a few gems). I try to counteract the un-eco-ness of the travel in as many ways possible and hope that as we all demand more, there won’t be a “green restaurant” category, and it’ll be the standard because it just makes sense for all of us.

Sample and savour the following ways that you can easily dine al-eco and continue to adapt as many that are right for your unique palate.

1. Check Please! Before you make a reservation or choose where to dine, check out what the restaurant offers in terms of ingredients, menu items and eco-aspects – www.ourfaves.com is a great resource for Toronto. Ask if they use reusables, including cloth napkins and tablecloths. If you currently frequent establishments that use disposables (plastic cups for condiments and coleslaw?), suggest that they switch. Also, when you are seated, take a good look around and see if anything jumps out at you…do the kids have Styrofoam cups? Are they giving out paper, throwaway menus (in which case, share one)? Taking a moment or two to think ahead will most likely save some trash (and cash) in the long run and don’t think it’s unreasonable to ask – those raised eyebrows may get others to think your way also.

2. W(h)et Your Appetite. We are fortunate in Toronto to be able to drink “free” tap water. It used to be that one would be considered cheap when saying “just tap, please” rather than ordering a fancy (read: rip off) bottle of H20. Now, you’ll simply proclaim yourself an eco-hero. There are many restaurants that now offer their own filtered water i.e. Pizzeria Libretto. But, don’t let your glass be filled if you are not going to drink it…no sense wasting our precious resource. For every glass of water not served, you save even more, since it takes water to make water drinkable. When you refuse a glass (and explain why if you can), it might just get the restaurant and those sharing your table thinking about conserving also.

3. Don’t Suck. How many times have you seen drinks get served where the swizzle sticks and straws immediately get removed and put down on a plate or table? I’m disappointed if I forgot to remind the server to NOT use a straw. Even those compostable ones are a waste and take our precious resources to manufacture. If you really need a straw, buy reusable ones from the lifetime guaranteed, Glass Dharma straw collection.

4. Confucius Says: Re-Fuse. Did your dessert come in a little plastic wrapper? How about those wood sticks? Bring your own chopsticks (To-Go ware makes great sets in carrying cases) or refuse them and stick to eating with your fork (also an easy way to avoid sloppy chopstick technique from being noticed). Pass on the fortune cookie knowing that we’re all more fortunate that you did.

5. Skip that Joint. Jump the fast food line altogether, but if you must (why, oh why?) don’t take the ketchup and mustard packets, the disposable napkin (now you have to eat neatly), the straws and the outer bag that gets trashed immediately. Health concerns aside, eating at a fast food joint is one of the quickest ways to create unnecessary waste.

6. ‘Tis the Season - If you see fresh strawberries or asparagus on the menu in December, you can be sure they weren’t just picked in Ontario. Locally grown, organic foods are better for you and the planet, and arguably taste better. Everything has an impact, but give into your cravings – you are out after all, just choose the most sustainable option you can – lots of veggies trump red meat!

7. Kids are People Too. Why treat your kids differently? We all tell our kids that life isn’t fair, but a restaurant is one place your children should be treated as adults. Avoid those kids’ menus (read: crap). If they are too young to drink from a glass, bring your own from home and don’t take those plastic cups with lids! And then there are the crayons, why are they considered disposable? 12 Million Crayons are made each day in the USA which equals about 120,000 pounds of petroleum based product. Applause goes to Crazy Crayons in the USA who has been recycling unwanted crayons into new ones for over 16 years!

8. Stay out of the doghouse! Those doggie bags aren’t really a way to be thrifty…if you plan on taking something home, take your own reusable containers along with you. You’ll start a trend – trust me. Don’t over order food and your waistline and wallet will thank you because whether the packaging is Styrofoam (arghhh!) or is compostable, it’s still waste.

Now that you are full from these ideas, your new table manners should make you a little lighter and a lot healthier. I hope you’ll enjoy sitting down for your own “trash” talk with your friends and family. Bon Appetit.

Lisa Borden is an eco-advocate and mother of three, whose full-service marketing firm, Borden Communications + Design Inc., is a direct reflection of her commitment to better, more responsible living. She is a dedicated workaholic, admitting that it takes a lot of time and effort to change the world, especially in her non-preachy, fun, engaging and inspiring ways.

Health For The Holidays!

It’s that time again. The holidays are here. For many people there are gifts to make or purchase, parties to go to, family gatherings to attend, and lots of planning to do. I feel stressed already! Of course, I admit I put these stresses on myself.

With so much to do it is important to take EXTRA good care of yourself at this time. This can be a challenging thing to do when faced with social engagements such as parties and family gatherings with tempting festive food to gorge upon. Here are some of my special tips to help when those difficult moments arise…

Plan ahead. If you are visiting family or going to a party eat before you go, bring food with you, call ahead and ask what kind of food will be served, bring a dish that will be big enough for you to eat and share with others.

Say as little as possible about your diet. Be an example of a healthy person and that will speak for itself. If you talk in detail about your diet you will welcome the possibility of a debate, others may feel uncomfortable and threatened, and you may end up feeling like a freak.

If your host feels sorry for you because you don’t want to eat/drink toxic substances, say “I feel so good eating this way and it’s worth it!” Your enthusiasm will shine and no one can ever tell you how to feel. If others are insulted that you are not eating their food and you have explained that it may make you sick to eat then they are not being considerate to you. When you are a guest in someone’s home they should be concerned that you are comfortable and happy. Right? Answer: make sure you bring your own chow.

Cravings. A beast. The definition of a craving is ‘to long for’ or ‘a desire.’ Temptation will be everywhere and whether you’re happy or gloomy anyone can find cause to lose his or her head.

Ready for the answer? Stay conscious and present in the moment. It really is your choice. The question is: Is the payoff of giving into a craving really worth it to you? When I have a craving I tune in. What is it that I really want? Is it the taste? Do I want sweet, salty, crunchy, chewy, spicy, or creamy? Or is it that this gal can’t resist free food? How about the numbing out experience of a starch overload? When we overeat we become so sedated from the chemical reactions in our body that it causes a stimulating effect. Foods such as meat, dairy, wheat, and  sugar all contain opiate like substances that induce pleasure sensations in the body and can cause dependency. That means food addiction. So, if you reach for the bread or the pastries your healthy diet may go down the drain. Kaput! Chances are you will soon be dreaming about when you can eat those cupcakes again. If you think you can get away with eating just one, you may want to think again. Remember how you felt last time you gave in.

Solution. Try having some great substitutes on hand. Raw food desserts are delicious. Break open those cookbooks and get the dehydrator on. Mine is on right now!

Negotiate. I do this all the time and I have been eating raw food in great abundance for two decades. So, you want a potato chip. A good tactic is to ask yourself if you can avoid having it today and make a deal with yourself. If you want it tomorrow then you will consider it. Usually, the craving is long forgotten. However, if the next day you are still thinking about that darn potato chip that you missed eating at the party, consider finding a healthier substitute. How about dehydrated crackers or air popped popcorn? If you try this strategy, you may be able to let it go.

Can you let it go? Are you ready? That is the true question. As long as you feel it is okay to still eat food that you know is toxic it will continue to be a temptation and have a hold of you. I haven’t eaten pizza in 20 years and I can watch someone eat it without developing a craving for it. I used to love pizza.

Of course, this blog would not be complete without mentioning the good old colonic. Often, when one is holding old food in the body it will interfere with good digestion and assimilation. Cleansing the colon will help to heal food cravings and improve digestion. Any illustration of a human colon will reveal a thread running along it also known as the nervous system. A full toxic colon will aggravate the nervous system and can create irritability, anxiety, mood swings and those crazy food cravings. There is no better time then now to wipe the slate clean!

Finally, tuning in also means looking deeper inside yourself to see what your craving is really about emotionally. Perhaps, this holiday season you don’t have a mate, or it feels stressful to visit family, you may be grieving a loss in your life, or struggling financially. We all have dilemmas that we contemplate on a daily basis. Instead of feeding the problem with a fast fix of food indulgences why not think of something else. Feed your soul with a walk in the park, call a long missed friend, take a hot bath with essential oils, schedule a massage or sauna, or put on your favorite music and sing and dance. I do!

Gratitude is the best medicine on earth. Even if you can only be grateful for each breath you take. Your life is a treasured gift to cherish during the holiday season.

Happy Holidays!