Archive for the ‘Quick health tips’ Category

Warming “Jamu” Turmeric Tea

| March 21st, 2016

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Turmeric is an ancient Indian yellow spice used for centuries that has an active ingredient called
curcumin. It has significant anti-inflammatory properties as well as a host of other health benefits.
Turmeric is also fantastic for digestion and cleansing the liver which is the “filter” for our body.

Whenever you feel pain in joints and muscles or just want to boost your immune system,
make some Jamu or Golden Milk tea just before bedtime. Drinking turmeric tea in the morning
and evenings may make all the difference in soothing joint pain. Make sure and add black pepper as it
enhances bio-availability of turmeric as well as makes the tea invigorating. The maple syrup sets off
the earthy-acridness of the spice enough that the tea is simply delicious. Udo’s oil added at the end is full of DHA that helps with inflammation.

I use coconut milk because it is full of healthy fats and is so good for you! Turmeric tends to stain anything it comes into contact with, so be careful!

                                                                                                 -To your good health, Lee Newlin

serves 2

Ingredients
• 2 cups unsweetened coconut, flax, almond, hemp, soy milk or filtered water
• ½ teaspoon fresh turmeric powder
• 1 tsp cinnamon
• 1/4 tsp of freshly grated nutmeg
• 2 slices of fresh ginger
• black pepper (just a pinch)
• 1 tsp of fresh lemon juice
• 4 tsp. maple syrup or honey
• 1 tsp sesame oil or Udo oil (great for joints) (health food stores carries both)
Directions
1. Gently bring milk just to a simmer and whisk in all the ingredients, except the lemon,
sweetener and oil. Let sit for 5 minutes and then remove ginger slices.
2. Whisk in the lemon, oil and maple syrup just before serving hot.
3. For a frothy and creamy consistency use an immersion blender and blend for 10-15 seconds.
4. Top off with grated nutmeg and stir now and then as you drink so all the good stuff doesn’t settle to the bottom.

 

 

Kale Secrets Revealed

| January 20th, 2015

One of the biggest obstacles people face when it comes to eating dark, leafy greens like the kale above is figuring out how to prepare them to make them taste delicious. Many older greens can taste bitter and tough when undercooked or mushy when overcooked. Knowing how to create tender, flavorful greens anytime of the year requires learning a few tricks like I’ve listed below. Once you’ve tried a few of these ideas you’ll be including these wonderfoods in many meals to come.                                           -To your good health, Lee Newlin

Storage
• Keep greens chilled in the refrigerator. They’ll keep for 5 days if in the proper storage bags ( I recommend “green bags” which remove ethylene gas from produce and are reusable) Use them as soon as possible to reap the health benefits fully. Do not wash kale before storing in the refrigerator as exposure to water encourages spoilage.
Prepping:
• Remove any thick stems (just hold the kale upside down by the stems and strip the leaves off with your hand), then stack large greens on top of one another, roll them into tight bundles and slice into thin ribbons. Don’t compost the stems!  They are loaded with nutrition and if finely chopped, can be sautéed along with onion. To get the most health benefits from kale, let sit for a minimum of 5 minutes after cutting and before cooking. Sprinkling with lemon juice while allowing the kale to rest prior to heat  can further enhance its beneficial phytonutrient concentration.
Blanching:
• Blanching reduces bitterness and softens the tougher greens of winter, which is useful if you want to follow up with a quick stir fry or to freeze them for later use. To blanch kale, stir stripped leaves into boiling water for a minute or two, drain, then immediately plunge into a bowl of cold water. Proceed with your recipe.
Braising:
• Braising tenderizes and adds a deeper flavor. To braise, slow cook 1 pound of greens in 1/2 cup of salted cooking liquid (stock or wine or water) for about 20 minutes or until greens are tender and ready to eat. You could add other flavor enhancements like minced garlic, ginger at the beginning. We like tamari (soy sauce), mirin, just a tad of toasted sesame oil, a dash or two of hot pepper sauce and plum vinegar but do taste as you add to make it your own recipe.  Another favorite combination is simply minced garlic and ginger, diced onion and vegetable stock.   Braise until tender, usually 15 minutes.  Yum!
Use in Salads:
• While kale is a go-to green for soups and braising, it also works surprisingly well uncooked in salads. The key to turning these leaves tender enough to eat raw is to use your hands to massage the sliced thinly leaves with an acid like lemon, a bit of olive oil and salt and pepper
• To prepare the kale for a massaged salad, strip the stems and cut into thin ribbons. Then add dressing ingredients and using your hands, massage them into the greens thoroughly, which “collapses” or softens the leaves. You can let the kale marinate for a bit before serving.
• Using avocado instead of the olive oil is delicious! Just rub the juice of one lemon and one chopped fully ripe avocado into a cleaned, stemmed and shredded bunch of kale, then season to taste.  Mix in a cup of diced tomatoes and you will put this recipe on your “Foolproof” and “go to” list for sure.

For Breakfast, really?:  Try adding fresh arugula on top of toast with hummus.  We cannot eat it  without these amazing and delicious greens.

Top ten tips to a healthier lifestyle

| November 6th, 2009

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1. When shopping for produce at the farmer’s market look for a rainbow of colors, like the picture of the peppers above. Colors usually signal nutrition.

2. Walk at least 30 minutes each day (we get our exercise around the farm for sure) and do weight bearing exercises twice a week.

3. Strive to include 5 servings each day of fresh fruits and vegetables. Also, include a handful of raw almonds or walnuts each day.

4. Drink 5 cups of green tea (hot or cold) if okay with your doc. Drink plenty of water daily.

5. Strive to attain 8 hours of sleep each night. Lack of proper rest ushers in big health issues.

6. Be a food detective. Read labels and avoid anything that contains trans fats, high fructose corn syrup, enriched flour, or words you can’t pronounce or you don’t know what it is. If a food requires a label to tell you how nutritious it is…think twice. Super foods don’t come with labels.

7. Eat a cooked tomato product with a healthy fat each week. Lycopene, a powerful antioxidant, is more readily absorbed when heated with oil. Its health giving properties are not just for men either.

8. Start your day with some time to meditate.  Yes it is important for good health to set aside all issues and thoughts for a few minutes and truly center yourself.

9. Don’t guess about supplements. Ask your health care professional or nutritionist what you need to include in your daily repertoire that you may be lacking.

10. Cruciferous veggies are simply loaded with antioxidants. My favorites include kale, broccoli sprouts, broccoli, collard greens, cabbage and yes…brussel sprouts.

Email me for some fantastic recipes to change your mind if you are turning up your nose. I can turn you!  Oh, one more thing…..in a small notebook, write down each and every day, three things that you did great.  It makes you happier than you can believe just after one week!  but don’t stop.

Thinking about August’s garden in the winter

| August 6th, 2009

It’s not too soon to start thinking about your winter garden. Start your seeds in August.

Broccoli
Kale
Collards
Spinach
Lettuces
Oriental Greens
Carrots
Swiss Chard

These veggies will be grown in a large raised bed, and as frigid weather approaches will be covered by white transluscent plastic over short and wide plastic hoops.

Taste buds bloom in 2 weeks

| July 6th, 2009

Your taste buds are malleable and can eventually change to appreciate new and different flavors. When you switch highly processed, fatty, salty, and sugary food for healthier fare, it can take one to two weeks before your taste buds acclimate. Don’t expect to love new flavors right away (and certainly don’t expect your kids to). Just keep serving the new dishes, and soon neither you nor your palate will recall what all the fuss was about.

A radical life change; needs radical life changes

| May 6th, 2009

Lee and Larry Newlin

Our older daughter, Meredith, gave me another amazing book by Donald Yance, entitled, “Herbal Medicine, Healing, and Cancer.” His chapter on “Spiritual Focus” is especially enlightening and inspiring. He quotes the great Medieval mystic, Meister Eckhart, “If the only prayer you say in your whole life is thank you, that would suffice.”

Cancer is by definition radical. Most changes we make in life are incremental and even unconscious with stumbling starts and stops. The focus that cancer brings to the need to change has been life-changing, and in hopes of not sounding trite – a splendid gift.

Here are some specifics we have incorporated into daily living:

We walk briskly for 40 minutes – 6 days a week. (Saturdays are heavy gardening days for us)
We measure our waistlines instead of watching the scale.
I have a very much loved organic herb and veggie garden which I gather from each day, and recently, we have incorporated some berry bushes.
Our meals revolve around fresh and varied vegetables, fruit and foods that have stellar nutrition.
We prepare almost all of our meals at home, rarely eat out, and avoid processed foods with empty calories.
My refrigerator and pantry consist of nutrient dense foods.
Our friend teases us about our carbon footprint by going faithfully every Saturday morning to the Farmer’s Market and going out of our way to hit other markets when we are traveling. Our menus revolve around what is in season- particularly disease-fighting super foods.
We avoid white sugar or any kind of artificial sweeteners or white flour products in our food preparation. Trans fat, fructose, or anything harmful to eat is banned from our kitchen. We have come to appreciate that we are all hard-wired to crave sugar, fat and salt, but you can re-wire your brain after a time for these cravings to significantly subside – it’s consistency that is the key.