Rebirth.

Fall has always been my favorite season.

I love the weather, the smells, the air, the cooler temps, the way the light changes.

Although it's a time when so many things are coming to the end of their life cycle, or preparing for dormancy, for me it's always felt like a time of rebirth. Maybe it's because my birthday is in September...note to self: change age to 42 in Bio...but this Fall, in particular, feels like a time of tremendous change, growth, evolution, and rebirth. I'm hopeful about so many things, working hard in multiple areas of my life. The personal areas are as exciting to me as the public, and will certainly have long-lasting benefits for myself and everyone in my life. The public venture that I'm working on is pretty interesting, too. For the time being, I'm going to stay mum about the details, but I can tell you that I'm feverishly working on a teeny-tiny business that I sincerely hope can help everyone attain their own optimum state of well-being. Really, truly, being as well as possible in every conceivable way. It's an extension of this blog, but will happen in real-time, living, breathing, flesh-and-bone form!

Stay tuned. When it's up and running, you'll be the very first to know! Honest.

Turmeric Update.

Turns out I've probably been absorbing little to no turmeric all these years. Huh.

As I wrote last year, I take turmeric with every meal for several reasons. My main reason for taking it is because it reduces inflammation and relieves my ever-present runner's knee pain. Also, it aids digestion and it's also been shown to reduce tumor growth and shrink existing tumors. Good in so many ways. If you want to read more, click on the previous turmeric post.

Although the one I've always taken contains bromelain, "to enhance absorption", it's likely that turmeric is only absorbed when it's cooked with, or processed with, fat.

The one pictured above is the one she recommends, but any turmeric supplement with "curcumin phytosome" included should do the trick.

The Best Thing You'll Eat This Week.

Since first tasting this salad two weeks ago, I have eaten it four more times. It is heaven, especially when you factor in the Heat Insanity we're living through.

Super-simple to make. Super-refreshing to eat. Bonus: watermelon is rich in vitamins A and C, as well as potassium and lycopene. Potassium helps to regulate blood pressure, and lycopene is a great antioxidant, lowering the risk of heart disease and skin, bladder, cervical and lung cancer.

Watermelon, Fresh Basil and Goat's Milk Feta Salad


1 seedless watermelon
6-8 fresh basil leaves
crumbled feta (I used goat's milk feta, due to my dairy issues)
balsamic vinegar

Cube the Watermelon. Chop the basil into thin strips. Arrange melon on plates. Sprinkle chopped basil and feta on top. Drizzle balsamic vinegar over it just before serving.

I'm will try hard not to wear out this recipe...it's going to be tough.

EDIT* Watermelon DOES indeed have a higher Glycemic Index than some other fruits (in the 70's), but the Glycemic Load of watermenlon is fairly low (4). Glycemic Index is a useful tool for diabetics; the higher the number, the greater the blood sugar response. The Glycemic Load addresses the full impact of carbohydrates. It takes into account the Glycemic Index, but gives a more complete picture than Glycemic Index alone. When you look at the Load, rather than just the Index, watermelon is a pretty good choice.

Here's a link to a good Glycemic Index/Glycemic Load Chart

Also, let's not forget two things: One-I am NOT a doctor, so if you are diabetic, don't listen to me-follow your doctor's instructions. Two-I live and eat by one basic tenet: MODERATION. I wouldn't eat an entire watermelon any sooner than I'd eat an entire cake, or work out for 5 hours. The photo above is the exact salad I ate with dinner last night...probably around a cup of watermelon. That's a reasonable portion. Aside from a food allergy or medical condition, I think the best path to a health is to eat really well, treat yourself occasionally, and enjoy every single bite.

Bendy is my Basic.

So, I've been reading  a lot the past two months about arterial health, and I keep coming across articles that focus on a correlation between trunk flexibility and arterial health. Trunk flexibility, in the simplest of terms, just means being able to touch your toes. The main takeaway from these articles is that we should all add more stretching to our exercise regimens. This article sums it up beautifully-and it's nice and short.

I have no way to prove this to you, but in the photo above, my knees are not bent. I can, after a lifetime of regular running, yoga, Pilates, etc., put my hands flat on the ground with straight legs. Bully for me. So, here's my question: Are my arteries healthy simply because I have good flexibility, or because I really, truly love physical exercise? This is pretty much a chicken/egg question, because it makes sense that most people who exercise regularly will have better health overall, including healthier arteries. But I can think of several super-fit  friends right now who hate stretching, so it's possible that many fit people lack flexibility...

Everything I've read suggests adding 15 minutes of stretching to your day. Some recommend stretching prior to your regular workout, but I firmly believe that it's risky to stretch muscles when they are cold, so I would suggest at least a five minute warmup of some kind, or to add stretching to the end of your regular workout. I know it sometimes seems like a drag-you're "done" and ready to move on to the next part of your day, but it's worth it. Not only are you keeping your arteries flexible, you're also helping to create longer muscles and reduce muscle soreness. Totally worth a few more minutes.

Clean Eating is my Basic.

Let's begin with me stating that this is not meant to be preachy, or make anyone feel bad about how they eat. This post, and everything I write pertaining to health, fitness, nutrition and lifestyle is truly coming from a place of compassion and hope. I wrote a bit last week about my dad's stroke and how it totally rocked my world-view. As promised, here comes some more information on heart health...I've gone from nutrition fanatic to full-blown zealot. My poor kids. The photo above is pretty much how the fridge is stocked at all times...fruits, veggies, almond milk yogurt, bean dip, hummus, flax seeds, leftover Indian, eight types of salsa, beer. No red meat, very little cheese, no butter...animal fat and cholesterol are two things that I strive to eliminate from the food we eat at home. When we eat out, I don't worry about it, because I know that most of the food we eat is super-clean. The photo below is an accurate depiction of the pantry...rice cakes, quinoa, whole-grain pasta, Nutella, almond butter, lentils, crackers, almonds, pistachios, rice and tons of beans. I didn't photograph the bowl on my counter, but here's what's pretty much  always in it: bananas, avocados, kiwi, whatever else is  in season...mangos, pears, etc. 

                                                              

Onward. It's no secret to anyone who knows me-even a little-that I love to eat. I'm almost always hungry, and I truly eat more than anyone I know. BUT. 95% of the food that goes into my body is whole, fresh, and packed with nutrition. What do I mean by that? Well....let's break down what I've eaten so far today.

6:00 am-coffee with hemp milk, fresh blueberries, fresh raspberries, oatmeal

10:00 am-one banana with almond butter on it

12:00 pm-carrots, zucchini, cauliflower, bell pepper (all raw), hummus, fresh berries

2:15 pm-bowl of Kashi with hemp milk, slice of angel food cake, 2 squares of super-dark organic chocolate

don't worry, there are many meals yet to be eaten today...dinner will be grilled chicken and quinoa with roasted sweet potato and black beans, and I'm craving a cupcake, so I'll bake those as soon as I finish writing this.

So, let's see...this is pretty normal for me. It seems that I eat every two hours or so-whenever I'm hungry, I eat. I never, ever think about calories, but I DO think a great deal about the nutrient value of everything I put into my body. I have the luxury of being able to buy organic food for my family. I know that this can be very expensive, but I really have figured out how to buy organic without breaking the bank, by using Whole Foods organic store brands whenever possible and focussing on "The Dirty Dozen" and "The Clean Fifteen" when buying fruits and veggies. It will take too long to write about these helpful lists...Google it if you're not familiar. And I treat myself when I want a treat. I try to fill up on fresh fruits and veggies before I eat anything else, to ensure that I'm getting vitamins and tons of fiber. Every processed food item in the house, with the exception of the Cheddar Bunnies that my kids still love, is made with whole-grains. I am pretty hardcore about limiting the salt intake of everyone in my family. I can't have dairy, so that eliminates the danger of animal fats from my diet, and I bake all of the sweets in the house to my exacting standards so that I am always able to say "yes" when my kids ask for a cookie or cupcake...with two girls, I don't want to start any eating-disorders. I don't keep any truly evil foods in the house, which is not to say we never eat them...I just think it's important to make it a treat to go to Graeter's for ice cream, rather than having it in the freezer at all times. And I thank God that there isn't a Busken Bakery near our home, for the doughnut is my well-known Achilles heel. We never eat fast food. Never. Why would I put poison into my body?  (Other than my beloved doughnuts, that is. Maybe Hypocrite is my Basic). My idea of fast food, and I'm not trying to pretend that it's healthy, is getting Indian carry-out every few weeks.

Alright then. We all know fresh fruits, vegetables and whole grains are good for you. The fiber in these foods is critical for keeping arteries clean. Soluble and insoluble fiber differ, but both are vital: Soluble fiber acts like a "sponge", soaking up fats and cholesterol and flushing them out of the body. Examples: oats, legumes (beans, peas, lentils), apples, bananas, berries, most vegetables. Insoluble fiber acts like a "broom", increasing stool bulk and literally sweeping undesirable crap from your body. Examples: whole grains, bran, nuts, seeds, the skins of many fruits and vegetables. Eat as much fiber as you can, but work your way up slowly to avoid horrific gas pain. Once you're used to it, no problem, but if you go from one apple a day to 50 grams of fiber per day, you're going to be in a gassy hell.

I will leave you with a great article, for those of you who want to make a healthy change, or if you just want to see how you're doing, as far as heart-healthy eating is concerned. It's from the Mayo Clinic, which is one of the few consistently reliable health sites out there. It hits on all of the big ideas; limiting unhealthy fats, cholesterol and sodium, emphasizing fruits and vegetables, etc., and gives specific examples and substitutions for each category.

http://www.mayoclinic.com/health/heart-healthy-diet/NU00196

On the Cheap.

As promised, here is the inexpensive emergency serum I bought several weeks ago. It's called Dr. LeWinn by Kinerase Lift and Resculpt Serum XX. Many of you will recognize the Kinerase brand from Sephora...although I just went to their site and no longer see it listed in the brands, so maybe they have stopped carrying it? Who knows. At any rate, I have often read about and considered buying Kinerase products over the years, but the ingredient list and price tag deterred me from doing so. BUT, as I've mentioned, I have decided to loosen up on my pure-ingredient commandments. Plus, as I also mentioned, I was out of town and unable to purchase my regular potions, which led me to a place I normally reserve for emergency toilet paper, toothbrushes and oversized bags of crappy candy: Walgreen's.

I have a strange relationship with Walgreen's; I am simultaneously reviled by and attracted to it. I often make bad decisions beneath it's ghastly florescent lighting (see my asshole candy debacle of 2010), but I always find it strangely soothing to be there...I almost enter into a sort of dream state. Time stands still. Then I wake up in my car with all seven flavors of Bonne Bell Soda Pop Flavor Lip Smackers, a 2-pound bag of Fun Size Milky Ways, Cover Girl Cream Blush, and Suntan colored L'Eggs pantyhose.

As always, I digress. Back to the new serum. I have to say I'm very happily surprised with the results so far. Enough so that I just went and bought a new bottle. At about $25.00 for a 1 oz. bottle, it's cheaper than anything I've used in the past decade. I will go ahead and compare it to my ultimate Caudalie Firming Serum. I actually think I like the Kinerase serum better for summer, because it is very light and absorbs immediately, with zero greasy after feel. It leaves my skin really soft and hydrated, but without the slip of the Caudalie Serum. I have been putting Caudalie Eye Balm and then sunblock on top of it and have not had a single clogged pore or breakout, which is miraculous for me. OK, so we know it's not giving me acne, but how does it work? Prettay, prettay good. My skin doesn't look terribly different than it did a few months ago, when I was still using Caudalie Serum, and I'm going to go ahead and consider that a Win. Me and Charlie Sheen...winning alll damn day. I do think the texture and firmness of my skin seem really nice right now, so that's a bonus. As far as I can tell, this serum is just a lower-priced version of the regular Kinerase Pro+Therapy Advanced Repair Serum, which sells for $92.00/0.5 oz. In fact, after reading both ingredient lists, the only difference is that the regular, expensive Kinerase Serum contains all four paraben preservatives, and the cheaper one is paraben-free. Huh. Who's the sucker, now?

Sea Change.

Sea Change- noun: a profound or notable transformation.

And, we're back.

With a slightly modified world-view.

As a few of you know, my dad suffered a massive stroke on May 25. Which is why my last post was written on May 23. I got the call from my mom and flew out hours later. He's doing really well now , but the two weeks immediately following the stroke were pretty rough...the stroke occurred in the right hemisphere of his brain-his right carotid artery was 100% blocked. He  was completely paralyzed on his left side, was unable to swallow, and while cognitively pretty much OK, his speech was slow and ponderous and he was totally exhausted almost all the time. The day after the stroke he "coded". This is when your pulse slows/stops and the "crash team" comes is with a defibrillator. Then he aspirated some vomit and developed pneumonia. Next, his brain began swelling so he was moved to a bigger hospital, with a neuroscience ICU. Then, he acquired a MRSA infection. So the recovery has been, to say the least, a total bitch. During the 10 days I was with him and my mom, in two different hospitals, I began to learn a bit more about stroke causes, recovery, and risk factors. There is so much information that to write it all here would be too much for all of us. You can easily Google "stroke" and get more information than you can imagine. Having said all that, let me restate that he is doing incredibly well now-a full four weeks later. He passed his "swallow test" two days ago, which means he can safely have foods like applesauce and pudding. He is rapidly regaining movement and use of his left leg and arm...this is huge. And I credit his rapid progress to his determination, intelligence, and love of physical activity. No WAY was this man going to lay down and give up. Give up? What? He retired last year. Has a beautiful home in Hilton Head. Bought himself his Dream Car for a retirement gift. Porsche 911 sc4, anyone? Still has a beautiful, healthy wife. Friends who love him. Amazing grandchildren. You don't just give up with this much to live for. So he is now in a full-time stroke rehabilitation institute, and he is working his ass off four hours a day. I am so incredibly proud of him, and positive that he is on his way to making a full recovery.

As for the sea change, it's going to make itself known on this blog. Yes, I will still give reviews and recommendations for all of my favorite foods, recipes and skin care products. And fitness/health/running/strength training. But, I have to let you know, my focus from this day forward is going to be a lot more on heart health, arterial health, and keeping blood pressure and cholesterol within healthy ranges. That's Part One. Part Two has to do with my psychotic analyzing of all skin care product labels...the whole process is getting scaled waaaay back. While I was with my dad, and then traveling with my family the next week, I ran out of several products, so I *gasp* went into Walgreen's and bought *gasp again* sunscreen and a firming serum. And guess what? They are working just fine. Of course I read the labels carefully, and made certain that they didn't contain parabens, BHT or chemical sunscreen ingredients. Beyond that, I let the rest of the ingredient list slide. I think that I can relax a little (probably a whole lot) on my vigilance regarding every. single. ingredient. I think if I can avoid the few that I KNOW are unsafe, I can ignore the ones that just bug me because they're not naturally sourced or organic. So there you have it. We will get back to more regular posting. I will absolutely let you know about the cheap and effective serum I found at Walgreen's, and look out for plenty of recipes and natural remedies for lowering cholesterol and keeping arteries clean and flexible.