Spring Cleaning: Greens, Greens, Greens

Hello You!

I’m really excited about this month’s article which is all about cleaning up your house and your mind/body!!  Greens are an excellent way to get a healthy, clean body with skin that glows.  Did you know that greens are the numero uno food left out of most American’s diets???  It’s also the most beneficial food for our bodies, too, which makes sense since God created greens and us.  Everything He makes is good, and perhaps, we ought to eat what He makes for us to eat–like greens!!  What He makes is good, when we eat what He creates for us to eat that’s really good, and being healthy is really great.  Plus they are fun to look at!

druglessOn a more personal note, I am now a  member of the American Association of Drugless Practioners.  Yay!!  Plus I have just a few more weeks left at the Institute for Integrative Nutrition.  I find this ending to be so bittersweet as I have so loved the classes and getting to know so many other students all with unique and interesting stories.  On the upside, however, we can continue learning and stay in touch with one another.

cropped-pblogogweb1.pngPearlblossom’s Happenings:

Wed., May 1, 2013-Sugar Blues Class at Harvey Park Rec., Denver

Ever feel like you struggle to eat those greens?  Perhaps you want to shed a few pounds but feel like it will never happen? Join my Six Month Program.  Just click the link, and wha–la!  We will set a time for a free health history! free initial consultation

You can clutch the past so tightly to your chest that it leaves your arms too full to embrace the present                      .-Jan Glidewell

 Spring Cleaning

People like “stuff”. We tend to hold onto it year after year. We save and stock up on things that we don’t know what to do with anymore. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems out of the question. There is a saying that goes, “You have to get rid of the old to make way for the new.”  If you are feeling stuck or stagnant in your life, try spring-cleaning. Throw out some of that stuff, say goodbye to your past and welcome the happy, healthy future. Try these three ideas:

For good mental and physical health, we actually have two “houses” that need to be spring-cleaned: our physical homes and our physical bodies. Just as we accumulate “stuff” in the form of outgrown clothes, magazines, rusty bicycles, tools and random keepsakes, so do our bodies accumulate old food residues and toxins that need to be cleaned out.

  1. To spring clean your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. Without much energy going toward digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion
  2.  While you’re cleaning out your body and home, don’t forget to spring-clean your heart. Throw away negative thoughts and habits you’ve been harboring that no longer serve you. A clean, open heart will allow you to receive all the good that awaits you each and every day. If your heart and mind are cluttered, there is no room for life’s gifts and surprises to enter.
mustard greens

mustard greens (Photo credit: Wikipedia)

Food Focus: Greens

Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.

 Recipe of the Month: Shiitake and Kale

Shiitake Mushrooms are an excellent immune system booster, but if you have an autoimmune disorder, use with care.  An overly active immune system could result in a flare.

Prep Time: 2 minutes

Cooking Time: 10 minutes

Yield: 4 servings

Ingredients:

1/2 pound shiitake mushrooms

1 tablespoon olive oil

1-2 cloves crushed garlic

1 bunch kale, chopped

pinch of salt

Directions:

1.   Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.

2.   Add chopped shiitake mushrooms, stir-fry for 5 minutes.

3.   Add chopped kale, stir-fry for a couple of minutes.

4.   Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.

Forward to a Friend

It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.  Thanks!

Happy Easter!!

We are well onto our way to enjoying this Easter. It’s a beautiful spring day, and my son enjoyed his Easter basket. Our Easter lamb is in the crock pot, and folks want a strawberry tart later. I better get busy!

I also wanted to take a minute to wish you a very happy Easter!!

Easter Lily in the corner of my kitchen that's slowly becoming a jungle.

Easter Lily in the corner of my kitchen that’s slowly becoming a jungle.

Nibble, Gulp, or Chew? What Works Best

Hello Everyone!!

I just returned from a big family and much needed trip to Hawaii. All thirteen of the Lindholm relations spent time on the beach together.

Here is my husband's family at a luau.

Here is my husband’s family at a luau.

It was so refreshing to fall asleep and wake up to the sound of the waves hitting the beach. I also loved seeing houseplants growing in the wild, as well as the wide range of hibiscus. It grows in Colorado, but it is so much prettier in Hawaii.

me on the beach

me on the beach

After readjusting to Colorado snow (brrr…) and our normal routine, I’m back to my IIN studies and my own garden. I’ve also been thinking about you and what would be best to encourage you today.

To encourage you, I’m writing to tell you about the importance of chewing. If your mother ever told you to take time to chew your food, she was SO right. Plus I have a great recipe for Quinoa Pilaf below. Enjoy! This is just for you!

xxoo,

Dani

PS The winner of the Pearlbossom Wellness giveaway is Michael Knospe!! Congratulations!!

I have made it a rule to give every tooth of mine a chance, and when I eat, to chew every bite thirty-two times. To this rule I owe much of my success in life.

-William Gladstone

Chewing

When it comes to increased health, it’s not just what we eat but how we eat. Digestion actually begins in the mouth, where contact with our teeth and digestive enzymes in our saliva break down food. But these days most of us rush through the whole eating experience, barely acknowledging what we’re putting in our mouths. We eat while distracted—working, reading, talking and watching television—and swallow our food practically whole. On average we chew each bite only eight times. It’s no wonder that many people have digestive problems.

There are many great reasons to slow down and chew your food.

  • Saliva breaks down food into simple sugars, creating a sweet taste. The more we chew, the sweeter our food becomes, so we don’t crave those after-meal sweets.
  • Chewing reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food.
  • More chewing produces more endorphins, the brain chemicals responsible for creating good feelings.
  • It’s also helpful for weight loss, because when we are chewing well, we are more apt to notice when we are full.
  • In fact, chewing can promote increased circulation, enhanced immunity, increased energy and endurance, as well as improve skin health and stabilize weight.
  • Taking time with a meal, beginning with chewing, allows for enjoyment of the whole experience of eating: the smells, flavors and textures. It helps us to give thanks, to show appreciation for the abundance in our lives and to develop patience and self-control.

The power of chewing is so great that there are stories of concentration camp survivors who, when others could not, made it through with very little food by chewing their meager rations up to 300 times per bite of food. For most of us 300 chews is a daunting and unrealistic goal. However, you can experience the benefits of chewing by increasing to 30 chews per bite. Try it and see how you feel.

Try eating without the TV, computer, Blackberry, newspaper or noisy company. Instead just pay attention to the food and to how you are breathing and chewing.

This kind of quiet can be disconcerting at first, since we are used to a steady stream of advertising, news, media, email and demands from others. But as you create a new habit, you will begin to appreciate eating without rushing. You have to eat every day—why not learn to savor and enjoy it?

Food Focus: Quinoa

Quinoa is not a grass, but its seeds have been...

Quinoa is not a grass, but its seeds have been eaten for 6000 years. (Photo credit: Wikipedia)

Quinoa (pronounced keen-wah), is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago; they referred to it as the “mother of all grains.” It contains all nine essential amino acids, making it a great source of protein for vegetarians. Quinoa is also high in magnesium, fiber, calcium, phosphorus, iron, copper, manganese, riboflavin and zinc.

While quinoa is widely considered a grain, it’s actually the seed of a plant called Chenopodium or Goosefoot, related to chard and spinach. Quinoa is a gluten-free grain and has a similar effect as other whole grains in helping to stabilize blood sugar.

It has a waxy protective coating called saponin which can leave a bitter taste. For best results, rinse quinoa before you cook it or even soak it for a few hours or overnight. When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge or as its own side dish.

For quinoa, and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation, it is vital to chew your grains well and with awareness. A great meditation is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.

 

Recipe of the Month: Quinoa Pilaf

Prep Time: 3 minutes

Cooking Time: 30-40 minutes

Yield: 4 servings

 

Ingredients:

1 cup quinoa

2 1/4 cups water or stock

1/2 cup dried cranberries

1/2 cup walnut pieces

1/4 cup chopped fresh parsley

pinch of salt

 

Directions:

1. Rinse quinoa in fine mesh strainer until water runs clear.

2. Boil the water and add quinoa and salt, cover and reduce heat.

3. After 15 minutes add cranberries and walnuts to top; do not stir.

4. Cook 5 minutes more, until all the liquid is absorbed.

5. Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.

 

Forward to a Friend

It’s such a pleasure to help those closest to us become happier and healthier. Please forward this post to friends, family members or colleagues who might be interested and inspired by it.

 

 

 

 

 

New Phase for Pearlblossom

pblogogwebI’m beginning a whole new phase as I progress through school at IIN, and it’s very exciting!  We past the halfway point last December, and I now can officially start seeing clients.  I already have one client who I really like meeting with!  I would love to meet with you too and find out what your health goals are.

In my six month program, we would meet twice a month for 50 minute sessions. If you need help with stress management or weight management, I’m eager to support you.  Really.  Whenever I meet with my first client, I find the time just flies because it’s so fun.

To sign-up for a free consultation, click here: contact Dani

I’m really looking forward to talking!