Warrior Wellness Nutrition {Tips & Recipes}

April's Health Tips & Recipes

Has everything started budding and sprouting in your part of the world? I love that my favorite spring veggies are arriving at the farmers’ markets and health food stores, and I’m encouraging everyone to try a few new varieties this year. Research shows that eating a variety of vegetables provides vitamins, minerals and anti-oxidants that can increase our immune system and help protect us from illnesses -- everything from the common cold to chronic diseases such as type 2 diabetes, heart disease, and even cancer. I love eating raw, steamed and grilled vegetables, but I also enjoy making fresh juices and smoothies. This month you’ll learn all about the benefits of juices and smoothies, along with my easy and delicious recipes. I’ve also included an important article, “The Dirty Dozen and The Clean 15.”The Dirty Dozen is a list developed by leading food gurus to help us learn which produce we should always buy organic. The vegetables and fruits on this list have the most pesticide residue, which can harm your health and cause digestive and bronchial issues. The Clean 15 lists produce that is typically safe to buy non-organic. As Spring continues to blossom, I’m wishing you a bountiful season and toasting new ways to eat (and drink) your veggies! -Clarissa {Director of Operations/Director; Holistic Nutrition Programs}

The Benefits of Juicing and Smoothies

One of the best benefits of juicing is the nutritional power packed into just one glass! Most people simply don’t eat enough fruits and vegetables to reap the disease-fighting benefits. While you wouldn’t normally sit down to a plate of 10 vegetables/fruits, you can make a smoothie or juice with the equivalent amount and drink to your health! It’s important to know your juice and smoothie ingredients and which are best for you: Not Good: Supermarket juices/smoothies often contain lots of added sugar, artificial ingredients and preservatives. (Preservatives can cause digestive issues, and sugar is not only addictive, but can increase joint pain, reduce immune efficiency and add weight gain.) Always read the ingredients. Also Not Good: Chain “smoothie bars” often make smoothies with unhealthy dairy products and sugary fruit syrup. That minimizes the nutritional value and adds lots of empty calories. Better: Raw, organic bottled juices from health food stores or quality juice bars are a good option when you’re pressed for time. But be sure to read the ingredients and look for whole, organic, unpasteurized ingredients. Best: Whenever possible, freshly-made juices and smoothies are the best option – either those you make at home or order fresh at health food stores or organic, juice bars. If you are looking for a juice bar near you – try the mobile app “Happy Cow.” No matter where you are, it will find the nearest juice bar, and you can look at the Yelp reviews for quality. Recommendations: I recommend juices/smoothies with a lot more veggies than fruits – try for a 3:1 ratio. The goal is to get as many veggies in your drink as possible and add just a small amount of fruit to make it yummy! However, our taste buds change over time, so if you are just starting out and the idea of drinking vegetables scares you, you might want to enjoy it with more fruit and adjust your recipe to your taste. I work with my clients to help them determine the best fruit to veggie ratio depending on where they are. I also recommend incorporating veggies - such as carrots or beets -- and low-glycemic fruits such as a green apple, pear, grapefruit, or lemon. I also love a frozen banana to make the smoothie creamy, delicious and satisfying! One of the main reasons I love juicing and smoothies has to do with QUANTITY. Consider this: how many green, leafy vegetables can you eat in a day? You can get your daily greens in a juice or smoothie without having to nibble on broccoli, kale and spinach all day! SO, which is better: a juice or a smoothie? Well, it depends on your goals and activities for the day. Are you working out in the morning or heading to a work meeting? Are you planning to add to your lunch or replace a meal?

What’s the difference between juicing and making a smoothie?

Juicing: Advantages: Juicing packs an incredible nutritional punch! It extracts all of the water and nutrients from vegetables, leaving behind the fiber. This means your body is better able to absorb the nutrients without having to digest the dense bulk of the plant. Plus, you can fit a large quantity of vegetables into a single glass of juice. The quick absorption gives you increased energy and helps your mental focus, while the vegetables themselves are powerful boosts to your immune system. Disadvantages: Although they are very high in nutrients and vitamins, juices can’t keep you full for long because your body processes the liquid quickly.

Smoothies: Advantages: Smoothies are more filling since they include the fiber. Also, the blender allows you to add bananas, dates, avocado, coconut oil, chia, flax, or hemp seeds, for example, to add even more nutritional benefits and keep you satisfied longer. Disadvantages: Chances are you are going to want to add more fruit than veggies and other ingredients to make it yummy, and unless you are consuming it as a meal replacement, it may be more filling (and more caloric) than you need.

Ingredients For juicing, I like to add lemon as well as ginger root, to increase digestive health. For smoothies, I also add chia or flax seeds because they are a good source of fiber and Omega 3s. Omega 3 fats help relieve joint pain, lower blood pressure and cholesterol, and are a good source of antioxidants, calcium, magnesium, and zinc. Chia seeds give you energy and help slow digestion – which helps you feel full longer. They also help balance blood sugar and reduce cravings! I add ice because it is a thickener and I like my smoothies very cold. For protein, I add either soaked almonds or vegan protein powder. Drinking your smoothie or juice soon after you make it ensures that you get the most nutritional value; however, I work with my clients to help them incorporate healthy habits for the reality of their life. For example, some of my clients make their juice/smoothie the night before so that they can enjoy it in the morning, when they might not have the time to make it. Other clients make a double batch and enjoy one in the morning, and one as a great afternoon snack. So whether you choose juicing or smoothies, you’ll be toasting to your improved health, energy and immune system!

This Month's Recipes

Superhero Sunrise Makes 2 servings (one for you, one to share, or one for later!) Ingredients: 6 leaves of kale 1 big handful of spinach 1 cucumber, peeled 6 carrots 1 lemon 1 grapefruit, peeled 1 thin slice of ginger root (dime size) 1/2 green apple (optional) ½ orange, peeled (optional) Directions: Push each ingredient through the juicer one at a time (alternating ingredients for best results). Catch with a large glass container or measuring cup, to make it easy to pour.

Green Energy Smoothie Ingredients: 1 cup of one of these: water, coconut water, almond milk, or cashew milk 2 bunches organic kale ½ - 1 frozen banana ½ - 1 cup *blueberries 2-3 organic pitted dates 2 TBSP chia or flax seeds 2 TBSP Vegan protein powder (optional) Ice Directions: Pour liquid into blender. (I recommend a NutriBullet or Vitamix to ground leaves and seeds.) Add remaining ingredients and blend on low 20 seconds, then increase to top speed. Blend until smooth. *Blueberries change the color from green to purple which you (or your kids) might prefer.

Want to eat your veggies? Enjoy with Heart-Healthy Hummus Ingredients: 1 16-oz. can garbanzo beans (also known as “chickpeas”) 1/3 cup Tahini (found in the ethnic food aisle or near the almond butter) 2-3 cloves garlic, peeled and chopped Juice of 1-2 lemons 1 tsp ground cumin ½ tsp ground coriander Sea salt and pepper to taste Directions: Blend all ingredients in a food processor until smooth and creamy. Scoop into a bowl and serve as a dip with fresh veggies -- carrots, celery, squash, zucchini, string beans, red and yellow peppers, cucumber, broccoli, cauliflower, cherry tomatoes, etc.

The Dirty Dozen and Clean 15

Let’s talk organic! You can reduce the amount of toxins you eat by buying organic fruits and veggies whenever possible to avoid consuming pesticides. Buying organic may cost more, but it is an investment in your health. Still, organic is more important for some fruits and vegetables over others. Take the lists below with you when you shop! The Dirty Dozen Food guru Dr. Andrew Weil, among other leading health experts, recommends that we buy organic for the following dozen fruits and veggies: 1. Apples 2. Strawberries 3. Grapes 4. Celery 5. Peaches 6. Spinach 7. Sweet bell peppers 8. Nectarines (imported) 9. Cucumbers 10. Cherry tomatoes 11. Snap peas (imported) 12. Potatoes In addition, HOT PEPPERS, KALE, COLLARD GREENS and BLUEBERRIES are top ORGANIC priorities, because they may contain organophosphate insecticides, which are characterized as "highly toxic" and of special concern.

The Clean 15 Dr. Weill and other health experts further suggest these “Clean 15” -- foods you don’t necessarily have to buy organic: 1. Avocados 2. Sweet corn (non-GMO) 3. Pineapples 4. Cabbage 5. Sweet peas (frozen) 6. Onions 7. Asparagus 8. Mangoes 9. Papayas 10. Kiwi 11. Eggplant 12. Grapefruit 13. Cantaloupe (domestic) 14. Cauliflower 15. Sweet potatoes Take these lists with you or keep them on your mobile phone, so the next time you’re in the produce section you can pull up this information and be an educated consumer!

Support Warrior Wellness Solutions   Holistic Training and Education Programs  We provide Holistic Integrative Health & Wellness Education & Training to Wounded, Ill, and Injured Warriors, their families and caregivers.  Our programs focus on veterans and service members who incurred a physical or mental injury, illnesses, or wound, co-incident to their military service. DONATE HERE

How yoga for veterans found me (part 2)

Within my first 10 or so yoga classes, I learned to used the physical postures as a vehicle to begin paying attention to my body and build an awareness of how each made me feel. On the mat, I could often watch frustration, anger, sadness, fear start to melt away and be replaced by feelings of happiness, lightness and gratitude. I realized that I wasn’t just learning new ways to be in my body and in the moment, but I was un-learning habits of judgment and resentment that hadn’t felt good for a long time. I was noticing that I had the ability and space to choose how to respond to the feelings that came up, regardless of the circumstances. Most importantly, I was learning that I could finally begin to feel safe, and start to soften my anxious grip on life. I could come home and find peace. I suddenly realized that I could quite literally save my life and I was endeavored to inspire veterans like me in the process.

In in the Summer of 2011, I completed Charm City Yoga’s first ever intensive teacher training and by the second day of week 3, I was beat, but also very alive! I recall thinking on more than one occasion that the mental and emotional challenges I faced here, rivaled the Marine Officer training I got in Quantico. We learned the traditional poses and how to teach them. We learned to breathe and let go, and how to safely invite others to do the same. We learned the yoga sutras, the energy body as well as basic anatomy and meditation. Upon graduating, I started teaching he first SFHW yoga for vets class at CCY’s Towson studio and the response was strong, although there was a problem. 

At least in part, I still held on to the story that tough guy Marines shouldn’t be doing fluffy stretchy white chick on the cover of Yoga Journal-type nonsense. I lacked courage, but only for a moment. I hadn’t completely embraced yoga, I was worried what other people would think. Finally, I said screw it. What do I have to prove? I made it through the “Battle of Ramadi”. This stuff is way too good and way too powerful! “There are lives to save” as Kim Manfredi told me one day. So, I owned it, and that’s when things really started to take off for me personally and the entire yoga for vets mission.

We quickly got some local and (small) national media attention and did our best to promote the class with the Towson University campus vet population and the VA. We also partnered up with a sister veteran organization championed by Rich Moore and Dave Landymore of The 6th Branch. These devil dogs were making great efforts to reform and rebuild an underserved, run-down part of Baltimore by cleaning up and repairing abandoned homes. Suzanne Manafort and Daniel J Libby became instrumental champions of the mission, offering trauma specific methods of teaching yoga to veterans. In 2012 I then began teaching to the residential veterans in the PTSD/ Substance Abuse clinic under Dr. Andy Santanello. Fast forward to 2014, I taught in the Baltimore VA’s neurology department with Dr. Robert Lavin, specifically for veterans with chronic pain issues. Overall now, yoga is offered in at least 60 VA’s nationwide, and the number seems to grow every week.

But back to me, because this is all about me, right? As I’ve progressed and grown as a teacher, I’ve done my best to apply the practices and principles to my own life which has accelerated and promoted my awakening as a good and simple man. Sure, I've stumbled often and completely fallen off on several occasions, but I’ve simply learned how to be and feel better over the years, with myself and with others. It’s allowed me to wake up to what is happening in my life and realize how often I let ego and pride to sabotage my ability to be honest and live right.

I’m now completing my 500 hour teacher training with former Army Ranger,Rolf Gates. With his wise guidance, and my commitment toward progress, I’ve strengthened my resolve to confront my deepest fears and demons. From the guilt and shame from all my past failures, to recurring PTS symptoms, to the destructive patterns of alcohol addiction that held me captive for 15 years, I have now come to a place where my aim is true and steady. I feel more capable and resilient than ever to rise to all of life’s challenges, fulfill my potential and not be so scared of falling short or not being enough. With this spiritual structure and positive outlook, I know that I can … we ALL can recover from the most painful and traumatic experiences life dishes our way.

As far as SFHW's growth is concerned, we just recently transitioned to Warrior Wellness Solutions for branding and we have added regular yoga classes in Virginia with staff instructor Peter Baverso, classes in North Carolina with Elijah, Alvaro and Clarissa, classes as well as in Pittsburgh with ambassador Sean O'Neill. Staff instructor Jason Baer completed his own teacher training last year and now has the helm of the Towson crew.  We also have skillful instructors like Michael Hanley, Patience Brown, Eric Brown, Scott Ostrow II, Sharla Williams-Hunt getting the good word out for us in the field.  In addition, Heather Johnstone offers fantastic acupuncture, for no cost to vets.

Allison Jordan Hofmann and the Lululemon crew in Towson as well as Colleen Dalton have been clutch with regular donations of money for vets to take classes as well as high quality mats to practice on! For that we are forever grateful.

Over the years, the venues may have changed and attendance has fluctuated, but one thing has remained, there are now multiple, thriving, resilient communities of veteran yogis that have grown, strengthened and benefitted from the practices we teach on and off the mat.

Honor, courage, commitment. Semper Fi and Namaste you brave bastards!

Join us in writing the next chapter!

CJ