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

Warrior Wellness Nutrition {Tips & Recipes}

March Newsletter

I hope that winter weather is waning in your part of the world. I am certainly looking forward to Spring! As the days shift in temperature, you may find that your mood and energy shifts, too. One way to celebrate the change in seasons is to infuse your meals with the protective powers of spices and herbs. Please see my tips below for adding spice to your life! (You will love the benefits that you can receive from these simple additions to your meals.) I’ve also included recipes to help you select and use quality spices! If there is a topic that you would like me to cover in an upcoming issue of this newsletter, I’d love to hear from you! Wishing you renewal and wellness, Clarissa {Director of Operations/Director; Holistic Nutrition Programs}

Spice Up Your Health!

I often talk about the antioxidant benefits of fruits and vegetables. But another great way to infuse your food with anti-aging and disease-fighting nutrients is through herbs and spices! These food “enhancers” also enhance your life, packing a lot of vitamins, minerals and health benefits in just a pinch. I rounded up the latest research to help you Spice Up Your Health: To reduce inflammation: Inflammation is a key contributor to heart disease, diabetes, Alzheimer’s, cancer, and joint pain, so reducing inflammation is important to your health. According to a study cited in the Journal of the American College of Nutrition, the herbs and spices that best reduce or suppress inflammation and protect against DNA damage are: • Cloves  • Ginger  • Rosemary  • Turmeric  • Paprika  • Sage  • Cumin Of all the spices listed above, turmeric is a health superstar! That’s because it contains curcumin, an antioxidant compound found in the root of the turmeric plant. Years of studies continue to show that turmeric helps to: • Protect brain function  • Reduce the risk of memory loss  • Aid digestive and cardiovascular health  • Improve the immune system  • Prevent the growth of certain cancer cells  • Improve liver function (your body’s natural detoxifier.)  • Reduce cholesterol level  • Reduce joint pain and improve flexibility (especially in arthritis sufferers)  • Serve as a natural antibiotic, inhibiting the growth of bacteria What’s the best way to get all the health benefits of turmeric? Scientists note that combining black pepper with turmeric increases the amount of curcumin your body can absorb. (India and Thai recipes often contain both!) So mix the two spices when you’re cooking with turmeric! (See recipes below.)

It’s important to know which spices do what! Below are my favorite spices, listed by health benefit: ➢ To lower blood sugar: Cinnamon. ¼ to ½ teaspoon of cinnamon twice a day can lower your triglycerides and blood sugar. ➢ To get well faster: Garlic. Fresh garlic or garlic powder does more than add great flavor; garlic is a natural antibiotic, so if you are around people who are sick, or you feel under the weather, add a little extra to your recipes! To get the greatest benefits, chop garlic and let it sit for 15 minutes before cooking.(This lets the active form of phytochemicals develop, according to the American Institute for Cancer Research.) ➢ To relieve an upset stomach and reduce pain from arthritis: Ginger. Use fresh ginger in recipes and smoothies; dried as a tea (particularly good for stomach distress) or in an extract form, available at health food markets. ➢ To increase your body’s antioxidant activity: Oregano. According to a study by the USDA, oregano has the highest antioxidant activity of the 27 fresh herbs the organization tested. ➢ To help prevent memory loss: Sage. (Sage tea also soothes sore throat pain.) As noted earlier, turmeric is also an excellent memory protector. ➢ To increase mental clarity: Rosemary. (Rosemary also fights food-borne bacteria.) ➢ To boost your metabolism: Red Chili Pepper.  Yes, it's a temporary boost, but chili pepper can also help you feel more satiated. ➢ To improve mood (and help alleviate PMS symptoms): Saffron. Steep in hot water for a "saffron tea" or use it to season soup, quinoa or brown rice. ➢ To inhibit breast-cancer cell growth: Parsley. According to a study from the University of Missouri, add 1 to 2 teaspoons a day. ➢ To enhance flavor healthfully, try: • Coconut Aminos, a great replacement for soy sauce. • Tahini, a great source of calcium! Tahini is made from ground sesame and has a consistency similar to almond butter. It makes an excellent dip for veggies and a tasty spread for crackers/rice cakes. You’ll find it in the ethnic aisle of your grocery store. Spicing up your diet is an easy way to enhance your life and add flavor to your foods without adding calories, fat, sugar or sodium. See my spiced recipes below!

This Month's Recipes:

I could write an entire newsletter about just one spice: turmeric. It is the superhero of spices! So I’ve included three recipes this month that include this powerful cancer-fighting, brain-boosting spice. Turmeric Tea Ingredients  • 2/3 cup hot water  • 1/3 cup steamed coconut or almond milk (or you can use cold/room temperature)  • Juice of 1/2 fresh lemon  • 1 tsp turmeric  • ½ tsp honey (optional) Place 1 teaspoon fresh-ground turmeric in a mug or double-walled cup. Heat water to just before boiling. Pour hot water into mug and stir. Add steamed almond milk, lemon and honey (optional) and stir again. Let steep two minutes and drink.

Western Scramble Ingredients  1 16-ounce package organic sprouted firm tofu OR four free range eggs beaten  1 TBSP extra virgin olive oil  1/2 cup diced white onion  3/4 cup finely chopped red pepper  1/2 cup finely chopped jalapeño pepper (or other pepper of your choice)  1/4 tsp coriander   1/2 tsp cumin   1/2 tsp of fresh minced garlic OR 1/4 tsp garlic powder  Ground black pepper and kosher salt to taste  1 1/4 tsp ground turmeric   3 TBSP chopped green onions (about 2)  1/2 avocado, sliced Directions  Remove the tofu from its package and place tofu between 2 plates. Press to remove excess moisture. Place tofu in a medium bowl and mash well using a fork so you get a crumbly consistency. (If using eggs, gently beat 4 eggs together in medium bowl until yolks are broken up and mixed well).  Heat olive oil in a large skillet over medium heat. Add the onions and peppers and cook until soft, 3-4 minutes. Stir if needed to prevent sticking.  Sprinkle vegetables with the coriander, cumin, garlic and salt and continue cooking until just incorporated and fragrant, 1 minute or so. Pour in the mashed tofu or egg mixture and add the turmeric along with 2 tablespoons water (eliminate water if using eggs), and cook until the mixture is warmed completely, 1-2 minutes. Remove from pan; garnish tofu/egg scramble with green onion and sliced avocado. This is a great morning dish, and you can change it up with whatever ingredients you have on hand: mushrooms, pinto or black beans, even salsa! Quick note: Turmeric stains! Don't get it on your clothes!

Oven Roasted Cauliflower with Turmeric and Garlic Ingredients  1 head cauliflower, cut into florets  4 TBSP olive oil   2-3 cloves fresh garlic, chopped or minced   1 ½ teaspoon turmeric  1 jalapeño, finely diced  1/3 tsp black pepper Directions  Preheat oven to 425 degrees F. Whisk together the olive oil, jalapeño, garlic, black pepper and turmeric in a small bowl. Pour into a gallon-sized resealable zipper storage bag. Next, add to the bag the chopped cauliflower to the bag. Shake gently, ensuring that the florets are well-coated. Place coated cauliflower in a medium baking dish, single layer. Roast until lightly golden brown and just tender, 25 to 30 minutes. Check halfway through cooking and turn or flip florets if necessary. Serve warm, as a side dish or add your favorite protein to make it a main dish.

Spice Tips I wanted to share an important spice tip and my favorite brands to help you quickly, safely and easily Spice Up Your Health! Spice Tip: Whenever possible, buy whole spices and grind them yourself.The pre-ground, packaged brands on supermarket shelves may contain other ingredients such as rice, flour or salt. The FDA does not require manufacturers to list additional ingredients! Also, what you find on the shelves of grocery stores may be six months to a year old. Whole spices have a longer shelf life. So do yourself a favor and grind your own spices or select high-quality brands. The brands I like the best are: • Bragg Liquid Aminos Seasoning: Uses non-GMO soybeans; no preservatives added. A great alternative to soy sauce! • Organic, Fair Trade certified spices from Frontier, the first company to introduce Fair Trade Certified™ spices in the United States. Whole Foods carries them. • KRUPS Electric Spice and Coffee Grinder Cooks Illustrated magazine tested 12 models and this came out on top. Note that once you use a coffee grinder for spices, you don’t want to use it for coffee beans! Make it a dedicated spice grinder only!

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

#semperwise - Train Movements, Not Muscles

The typical approach of targeting various muscles in your workout is inefficient and ineffective.  The reason: Your brain sends signals to your muscles when you want them to contract (wake up!), but your brain won’t allow muscles to work independently of each other.

Courtesy of CorePerformance

 As an 18 year old Lance Corporal serving at Camp Lejeune in the ‘90’s, I was entrenched in the one-dimensional training model of the “Pump and Grunt” Bodybuilding era and old school Marine Corps exercises.   I succumbed to an ego based training module attempting to “Get Big."   In a very short amount of time, I arrived at a physical rock bottom- suffering from sciatic nerve pain, neck pain, low back pain, and tendinitis in both arms.   As a result, I was forced to take a second look at my training methodologies.   After conducting intense due diligence of different training styles, I began to incorporate a Movement Prep, FunctionalTraining, Breathe Connected Stretching (Yoga), Martial Arts, and Speed, Agility & Quickness into my program and into the programs of the Marines I trained.  Within a very short time, my issues fell by the wayside and achieved pain free peak performance.   Here at Semper Fidelis Health & Wellness, we encourage you to examine our mentors and influences that have helped us craft their programming.   Your workouts should use functional movements that prepare your body for the activities you perform in your daily life, recreational activities, and sports.  Make sure you use multi-joint movements that improve coordination and recruit lots of muscles, a process that expends more energy...burns more calorie...and provides a greater return on time invested.

#semperwise - Unfair Comparison

Unfair Comparison

I was in a yoga class last week and my mind began to wander...

I'm pausing here, because I imagine I am getting a few strange looks from some of my readers. I can hear your comments from here:

"Yoga?"

"Are you kidding me?"

I promise there is a point to this story, so keep moving warriors.

Anyway, while holding Warrior II, I found myself comparing my form to those around me in the class. For those of you that practice yoga, you (especially the Yoga Warriors) know all too well that this is a sure way to reduce the effectiveness of your practice. I recognized my wandering mind, cleared my thoughts, and began to settle back into my stance. As my gaze began to soften onto my extended hand, I had a bit of an epiphany. It was this short moment in time that I became a bit enlightened about a challenge that many wounded warriors encounter during their healing process with PTSD. I call it the Unfair Comparison.

Many warriors I work with, express an array of emotions surrounding the perception that they are "losing things" as a result of war injuries; both physically and psychologically.

Don't get me wrong here, there is no doubt that they change; we all change over time! Setting the right expectations with these particular warriors is a very important step in their healing process. This is why I want to help them avoid the pitfalls of an Unfair Comparison.

Given that the average recruit or junior officer enters the service between the ages of 18-22 years of age, it is difficult to avoid "baselining" our perceptions of ourselves as always being that "lean, mean, fighting-machine" captured in our photos from Basic Training / Ranger School / Tiger-Fighting Course, or whatever it was that we graduated from back in the day. When this type of comparison begins to dominate our thoughts, it becomes unhealthy. Comparing our current age to the days of our youth is a trap we set for ourselves that we are guaranteed to step into every time. These harmful and Unfair Comparisons are backward focused, meaning we compare ourself to something we cannot become; namely younger. These comparisons are also outward focused, where we find ourselves comparing ourselves to other people. This creates a great deal of sorrow and unhappiness. It reduces our resolve and becomes that hot flare-up that evokes the anger in some of us.

American poet Ralph Waldo Emerson once said, "What lies behind you and what lies in front of you, pales in comparison to what lies inside of you." Emerson gave us these thoughts when he wrote about finding happiness in our lives. With this in mind, I will submit that happiness and the Unfair Comparison will never be occupants of the same foxhole. Here's my take.

Comparing yourself to anyone else, right now in this present moment, is like comparing apples and oranges. What you think is important, may not resonate with your target of comparison. Your appreciation for simplicity may run counter to your opponents need for material things. But most importantly, your comparison is usually based on those activities or possessions that are found "outside" of ourselves.

Bottom line; you can't get younger and you can't be somebody else! So why compare yourself to something that is unobtainable?

I will also contend that the best comparisons we can make are those that gauge how effectively we are moving toward the Objectives we set for ourselves. In this mindset, we set the Objective, we choose to move toward it, and we are the ones that hold ourselves accountable to the standards we set. If we don't like the results, we change our tactics. Sound familiar, warriors? Just like adjusting the sight on a weapon, in order to hit the target!

Over the next several weeks, I will be highlighting how my coaching processfocuses on the key pillars that most of us use to define our own happiness; namely Self-Image, Wealth, Health, and Love. I will also be diving deeper into some of the other methods, we as humans, use in attaining the elusive buzz of happiness.

Who knows, maybe you'll even look forward to my next post? To those I say...

That brings me great happiness.

Warrior Out...

Beau Chatham is SFHW's Warrior Life Coach.  Learn more at his page.