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

#Semperkickstart - Why Yoga For Veterans?

After experiencing the devastating toll the Vietnam conflict took on our nations Warriors, and recently fighting two full military wars in Iraq and Afghanistan, we are now tasked with ensuring our active duty, reserve and Veteran populations are not taken for granted, and not forgotten.   

Across every branch of service, we train for and execute missions in austere and high stress conditions, most people would agree that this is our “bread and butter”.  We take great pride in the sacrifices we make mentally and physically to be successful in training and defending our nation in battle.  We do this all in the name of honor, courage and commitment.  There is of course a dark side to this noble cause, and in order to allow an individual to cope with and manage resulting mental stress or physical impairments, we need something on the other end of the spectrum to balance us out.   

So, why would a Veteran try something like yoga?  Isn’t that just for soft, pacifist, hippie types that burn incense and chant crazy talk, you might ask?  There are many different forms of yoga, and it is important to understand that the style we utilize is non-denominational and emphasizes simple but physically challenging postures in addition to breathing and relaxation techniques.  These evidence-based, practices are geared toward balancing your mind and body in order to cultivate a feeling of strength, confidence and relaxation in both the mind and body.  

As Veterans and members of our modern military, we have grown to become very good at wearing and polishing our armor.  We don our finest dress blues, pin our medals on our chest and stand tall with pride and honor.  All too often, we find that underneath that shiny, battle hardened exterior is a sea of turmoil churning and folding.  We don’t really talk about what’s below and in many ways, we don’t really know how to.  All too often, this closed, inner world governs and can dominate our thoughts and actions.  Yoga invites us to keep our pride, our armor and our medals, but to open up and safely address some of the disconnect that keep us stuck in a moment or pattern of behavior.  It allows us to put words on feelings and to find happiness from within, creating balance and fulfillment again.  

Whether you take one yoga class a week or five, you have to start somewhere, and we offer that there is no better place than a simple yoga mat.  Let 2013 be the year you come to the mat and bring yourself home.  

Semper Fi and Namaste,

Captain CJ Keller, USMC, Retired

SFHW Yoga Development Director

SFHW is sponsored by Tomuno Mats.  Tell them we sent ya!

#semperkickstart - Yoga (Nidra)

#semperkickstart - Yoga (Nidra)

Yoga Nidra is a scientific method for achieving a deep state of relaxation. It differs from many other methods of what we might consider to be relaxation. It is not hypnosis, although it is commonly mistaken for this.  Click HERE for more on Yoga Nidra from our friends at MyYogaOnline.

Here are some more sample Yoga Nidras from our friend Suzanne Manafort (Veterans Yoga Project)


How about a new pillow for your nidra practice?  Order from our Recoup page and a portion of the profits return to support Semper Fidelis Health and Wellness.

#semperkickstart - YOGA NEW YEAR

#semperkickstart - YOGA NEW YEAR

Around New Years, we generally tend to do two things: we reflect on the past year of personal adversities, the good times and the not so good, and come up with countless top 10 Moments of 2012. We also look forward to the new year, with new hopes and goals in mind. Many of us suddenly determined to become the person we want to be or live the life we want to have. Don't get me wrong, it's very important to reflect, and of course we need to set goals and commit to achieving them, but WHAT'S MISSING? Let this be a friendly reminder to you to be present in today. Maybe try something different this year, start with grounding yourself and loving yourself in the moment instead of counting on magic when the ball drops, the rest will fall into place, I promise. One hell of a year for me personally, gratitude to everyone I've connected with. Have fun and celebrate...Cheers!  - CJ Keller 

(CJ Keller is our Yoga Development Director)

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