The Essential Nutrient: Water!

     Today I want to talk about something real simple, that the majority of us clearly don't get enough of: Water! Studies have shown that 2/3rds of Americans don't drink enough water! We can go without food for weeks but without water we die of dehydration in a few days. Over two-thirds of our body is water yet most of us don’t clearly understand the importance of drinking plain water. Water is the most abundant compound in the human body and is necessary for the digestion of food, for the transport of food to the tissues, for the elimination of body wastes, for the circulation of body fluids, for a lubricant in the joints and internal organs - keeping them moist permitting the passage of substances between the cells and blood vessels - and for the regulation of body temperature. Water Is part of the blood system holding dissolved minerals, like calcium and magnesium in solution, making them available to the body tissues when they an required for proper health.

     Most of us have heard or read about these many functions of water yet ironically most of us are suffering from dehydration. We have been lead to believe that only when we experience a "dry mouth" must we be lacking adequate water. This medical misunderstanding has resulted in pervasive, chronic dehydration with subsequent health problems.

    Some of the problems treated and alleviated with adequate water intake are asthma, allergies, hypertension, high cholesterol levels, headaches, migraines, low back pain, rheumatoid arthritic joint pain, angina pain and intermittent pains (cramp like pain in the legs due to insufficient blood supply). As people age, they lose their thirst sensation and become gradually, chronically - dehydrated. All too frequently we tend to confuse thirst with hunger and instead of drinking water we eat, leading to weight gain.

    The physiological effects of drinking plain water is not the same as drinking beverages that contain water like: juices, sodas, coffee and tea. In fact, some of these liquids, coffee and tea, contain dehydrating agents (caffeine and theophylline) which stimulate the central nervous system which at the same time creating a strong diuretic action on the kidneys.

     Your body needs a minimum of 6 to 8 ounce glasses of water each day. Remember, alcohol, juice, sodas, coffee, and tea don’t count as water.  Most of us will find that we are drinking no more than 3 to 4 glasses per day, not 6 to 8. Thirst should be satisfied at all times with water. The more we pay attention to the body’s constant need of water the healthier we will be. Having a "dry mouth" is the last outward sign of extreme dehydration. Which can easily be avoided by drinking the proper amounts of water. Many medications actually dehydrate the body leading to more severe problems.

     Keep in min, the human body is roughly composed of 25 percent solid matter and 75 percent water. Brain tissue is said to consist of 85 percent water and the blood is 90 percent water.

Water - plain, properly filtered water - is an overlooked and essential nutrient and may be your missing ingredient to a healthier, more vibrant, and longer life. Did you know that an American taking a five-minute shower uses more water than the average person in a developing country slum uses for an entire day? Not only that, but a typical individual in the United States uses 500 liters of water each day! Lets all take advantage of the fact that we have water accessible at every hour of the day! Drink up, it's good for your health! Until next time readers, keep it clean! :)

Gentle and Rejuvenating Ginger!

  The root of the ginger plant was used by ancient healers in Southeast Asia who utilized it's healing properties to cure indigestion and joint pain nearly 5,000 years ago. Today, many of the same benefits are being procured by this magical plant. It is top on my list of medicinal herbs because of the vast array of ailments it is proven to treat or cure. I'd like to show you a few of these marvelous benefits and give you some ideas on how to incorporate ginger into your daily life!
 
Ginger for Inflammation

   Ginger root contains powerful anti-inflammatory compounds called gingerols. These substances can cause a reduction of pain and increased mobility for people who suffer from rheumatoid and osteo-arthritis when they consume the plant regularly. Other anti-inflammatory benefits (if you aren't quite to the arthritis stage in life) include helping to clear skin of acne and other related outbreaks. I personally have found a few slices of ginger added to green tea and drank daily can help clear your skin almost completely! I have also experimented with using ginger as a topical acne treatment by rubbing the cut end of the root directly on a blemish, which was noticeably lessened the next morning.

Ginger as Cancer Treatment/Prevention

   Those very same gingerols that help to reduce inflammation may also be cancer fighting and killing machines! Studies have shown that the compounds, which also give ginger it's distinct spicy flavor, could inhibit the growth of human colorectal cancer cells and even induce death in ovarian cancer cells! A pro-inflammatory state is thought to be a contributing factor in the development of ovarian cancer, therefore, by reducing inflammation you are greatly reducing your risk! Ways to incorporate these cancer-fighting benefits including drinking ginger tea and eating foods spiced with ginger.

Ginger for Increased Immunity

   You may have heard that drinking ginger tea can help fight off a cold or flu. That is entirely true and I have used this many times to beat or prevent illness. Ginger is extremely warming and can even cause you to produce sweat on a cold day. By causing your body to sweat, you are increasing detoxification, which is exactly what you want when you are sick! Also, ginger can help an upset stomach and is a natural pain-killer. I find that drinking several cups of fresh ginger root tea with lots of lemon and local honey helps to kick illness faster than any commercial medicine I've ever tried. Give it a shot next time you're under the weather!!

   I hope you have learned a little bit about my favorite medicinal herb ginger. Not only is it delicious (especially combined with cinnamon in tea), but it has many disease fighting properties as well. I encourage you to try it out and see what ginger can do for you! Until next time, stay clean and healthy!!! :)

Pumpkin Cheesecake Muffins

   I love when I stumble upon a recipe that is so completely satisfying I can't help but share it as soon as my tongue gets a taste. This recipe definitely meets those standards. I am also enamored with fall, everything about it. From the cooler breeze to the changing colors in the trees, I adore it all. My absolute favorite thing about fall? It's pumpkin season. :) 

   

   Upon purchasing a small, organic "sugar pie" pumpkin from Whole Foods, I had a hard time deciding what to actually do with it. I flirted with the idea of making cupcakes with a nice cream cheese frosting. Or should I, upon the boyfriend's request, go all out and make a delicious (albeit time consuming) pumpkin cheesecake? With these ideas in mind, I scoured the internet in hopes to find the perfect fall treat. And boy, did I find it! The perfect combination of the two, I present to you:

Pumpkin Cheesecake Muffins

  

For the filling: 

• 8 oz. cream cheese, softened
• 1 cup powdered sugar
• 2 tsps cinnamon 
• 1 tsp almond extract (optional but delicious)

For the muffins: 

• 3 cups all-purpose flour
• 1 teaspoon ground cinnamon
• 1 teaspoon ground nutmeg
• 1 teaspoon ground cloves
• 1 tablespoon plus 1 teaspoon pumpkin pie spice
• 1 teaspoon salt
• 1 teaspoon baking soda
• 4 large eggs (or egg substitute - I used 4 chia/flaxseed "eggs")
• 2 cups sugar
• 2 cups pumpkin puree (you can purchase this pre-made or make your own - details below)
• 1¼ cups grapeseed oil (or any oil you have on hand. I used a combination of grapeseed and coconut.) 

For the topping: 

• ½ cup brown sugar
• ½ cup flour
• 1½ teaspoons ground cinnamon
• 4 tablespoons cold unsalted butter, cubed

   If you're like me and prefer to avoid pre-processed foods, you might consider making your own pumpkin puree for this recipe. It's very simple to do and a small "sugar pie" pumpkin provided me with the exact amount I needed for this recipe. To make pumpkin puree, there's a variety of different ways you can go about it. All ways begin with you cutting the pumpkin in half, de-seeding it (Save for a later date! Pumpkin seeds are very nutritious and spectacular toasted with some cumin and chili powder.), and then chopping small and removing the skin. I chose the quickest method which involves placing the diced pumpkin into a pot of boiling water and letting it cook for about half an hour. Alternatively, you could roast the pumpkin or steam it. Both take a bit longer to do, however, and I was very impatient last night. ;) After you cook the pumpkin using whichever method you choose, you simply place the bits in a food processor or blender and let 'er rip! In seconds, you have freshly cooked pumpkin puree! (This also freezes exceptionally well if you end up with more than the needed 2 cups!)

   Now for the ACTUAL recipe. Preheat oven to 350 degrees. Combine your ingredients for the filling. Simply whisk together until nice and creamy, and then store in the fridge until ready to use. You'll want to make the topping next. To do so combine the dry ingredients and then add your cubes of butter. Then you'll want to use a fork to mash the butter into the dry mixture until it is crumbly. Also set this in the fridge until you're ready to assemble. Now you can make the muffin batter. Simply add all ingredients and mix until incorporated. (I used an electric hand mixer but with a little man power you can easily do this by hand.) You want to line a cupcake pan (or two if you have them!) and then fill the paper 3/4 of the way full with the muffin batter. Then you will add a dollop (about 1 tbs) of the cream cheese filling on top. Finally, sprinkle generously with the topping. Bake for about 20 minutes and then remove when a toothpick (or other sharp kitchen device) comes out clean. Let cool for as long as you can manage. I don't recommend eating directly out of the oven - the cream cheese filling is molten, trust me! 

   These muffins are the perfect fall treat and taste even better the next day for breakfast. I hope you enjoy this recipe and the beginning of your fall/holiday season! Until next time, stay hungry delicious clean!!!

Increasing Your Willpower

Is there a goal you've set or a change that you'd like to make that you just can't seem to make yourself do? Whether it's losing weight, quitting smoking or even just making more time for your family, we all have challenges overcoming what we want to do in the short term for what we know will be good for us in the long term. Here are a few tips gleaned from Kelly McGonigal's book The Willpower Instinct on how to increase your own willpower and do the things you always find yourself wishing you could do.

Track the choices you make related to your challenge.
Before you start tackling your goal head-on, go about your week like you normally would and be conscious of what choices you make throughout the day. What derails you when you're about to do something you need to do? Are you stressed, hungry or tired? Do you get a sense of comfort and security when you spend an extra hour at work? When you constantly check Facebook, are you even aware that you're doing it before you find yourself commenting on a status? Being aware of what motivates you lets you know what's preventing your success. You may be surprised by what you discover!

Willpower is finite.
Just like any muscle in your body, your brain can handle only so much resistance before it finally gives out. This includes minor daily tasks, like remembering a phone number. Don't ask your brain to run a marathon right away. Anything worth doing takes time, so if you're struggling just remember to keep trying. Don't overburden yourself with too much too fast, and don't beat yourself up if you don't get it right. Try to remove any obstacles that make it more difficult for you to reach your goal daily, and use the following techniques to boost your willpower over time. Remember too that many stressors can drain your willpower throughout the day, so be aware that if you've had a rough day at work you'll be more likely to slip up.

Meditate at least 5 minutes daily.
Research shows that daily meditation, even in short increments, can boost your attention, focus, stress management, impulse control and self-awareness. Effects can be seen immediately, but the best part is the more regularly you meditate, the more adept you are with all of these skills.


Slow your breathing down and take deep breaths.
Just twenty minutes daily of being conscious of your breath, and even just taking a few deep breaths before a big challenge for one to two minutes greatly increases your willpower reserve. Try to take 10 to 15 seconds for each breath.

Get a full night of sleep.
Being tired drains your brain of energy too, not just your body. When your brain isn't functioning at its best, it's difficult to balance tough decisions. Do yourself a favor and make sure you get the 8 hours you need. You'll work more efficiently in the long run than if you stay up late and work an extra hour.

Exercise at least 5 minutes daily.
That's all it takes to boost your mood and your resistance to temptation!

Relax your muscles.
When your body is relaxed, you recover some of your willpower. Unfortunately, watching TV doesn't count. Lay on your back with your knees bent in a quiet place. Tense up your muscles and then release them to feel full relaxation. You may be scowling, slouching, or clenching your fists and not even realize it.

Hopefully you'll find these tips helpful as you set out to reach your goals. Start small and dream big! And until next time, keep it clean!