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“Don’t eat anything your great-great grandmother

wouldn’t recognize as food. There are a great many

food-like items in the supermarket your ancestors

wouldn’t recognize as food (Go-Gurt?

Breakfast-cereal bars? Nondairy creamer?; stay

away from these.”

MICHAEL POLLAN

J

SESSION FOUR

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Eliminating harmful chemicals and substancesfrom your Food and Environment

What is processed food?

Processed food is any food that has been taken from its original, natural source and altered to create a new substance. It could be chemically treated, stripped of nutrients, have chemicals added to preserve shelf life, dyed, heated at very high temperatures, or more.

Although we cannot avoid all processing, there are varying levels to be aware of: • A bag of chips is much more processed than a rice cracker.• White table sugar is more processed than blackstrap molasses.• White bread is more processed than whole grain, high fiber bread.• Most energy bars are almost completely processed. A raw food bar is hardly processed.

try to completely avoid:• chemically-treated food (If you can’t pronounce it, it is probably a chemical.)• artificial sweeteners• additives and food dyes• non-organic luncheon meats, bacon, cured meats with nitrates • sulfured foods (Dried fruit is okay if not sulfured.) • MSG (strongly linked with infertility and brain damage):

Chinese restaurants (the sauces) seasonings (read labels)flavored chips and snackspackaged soups

• alcohol (Limit to 3-5/week. Choose organic wines over beer.)• hydrogenated oils and trans-fats (shortening, margarines, fried, burnt food)• cottonseed oil, canola and soybean oil• plastic wraps (Dioxins can leach into food. Never heat plastic in microwave.)• teflon and all nonstick cookware• paint thinners and dry cleaning materials

The following drugs have been suggested to have an effect on fertility and pregnancy. Always check with your doctor before going off or starting any medication:

• headache and pain over-the-counter medications – may affect egg quality • aspirin and NSAIDS – may affect ovulation by blocking prostaglandins and thinning the lining of the gut • antihistamines and decongestants – can dry up cervical fluid • antibiotics – may affect vitamin absorption and promote yeast overgrowth • anti-depressants – may affect ovulation and kills good gut flora (good bacteria) • nitrous oxide – used in dentist and veterinarian offices • marijuana – affects developing egg

What are you putting on your body?

The skin is our largest eliminative and protective organ, which is why it makes perfect sense that what we put on our bodies affects us just as much as what we put in our bodies. Your body absorbs everything it comes in contact with, whether that is through your skin, your mouth, your eyes, your nose, or your ears. Think about all of the non-food products that your body comes in contact with daily, including those bottles in your medicine cabinet and the ones under the sink you use to clean your house. Keep in mind that it takes only 26 seconds for something you put on your skin to enter your bloodstream.

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did you use any of the following today?

• shampoo • conditioner • body soap • face soap or cleanser • facial toner • facial moisturizer • sunscreen • toothpaste • tampons • perfume or cologne • body lotion • makeup • shaving cream • hairspray • hair mousse or gel

There’s a high chance that the products you use on a daily basis are harming your body and wreaking havoc with your health. Many brands of personal care products contain a plethora of toxic chemicals that are making you sick. They have been linked to cancer, headaches, reproductive problems, heavy metal toxicity, chronic fatigue, dermatitis, rashes, eczema, acne, other skin irritations, eye damage, inflammation, and a host of other health problems.

The beauty industry is not regulated and is not forced to comply with many safety standards. This means that you have to take extra care when selecting which products to use on your body and in your home.

toxic chemicals found in personal care and household products:parabens (petroleum-based preservative) laurel/lareth sulfates preservatives fragrance DEA (diethanolamine) talc propylene glycol (used in anti-freeze and latex paints) FD&C or D&C color (It’s really coal tar.) fluoride (toxic substance found in toothpaste) artificial colors and fragrances petroleum silicates silicones wheat bisphenol A formaldehyde hydrogenated oils benzene mineral oil PVCs pthalates

three simple rules to adopt: 1. If you wouldn’t eat the product, then you shouldn’t put it on your body. 2. If it contains ingredients that you can’t pronounce (or explain), then don’t use it on your body or in your home. 3. Transition to natural products at whatever pace feels comfortable for you.

• hair coloring • nail polish or nail polish remover • antibacterial soap • hand soap • deodorant • contact solution • laundry detergent • baby powder • fabric softener • air fresheners (for house or car) • household cleaners • dish soap • fabric freshener • baby wipes

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Whole Journey-Approved Personal care Brands:

Body lotion–100% organic coconut oil, shea butter recommended Alaffia, Hugo Naturals, Shikai, Evan Healy, Dr. Hauschka, Avalon Organics, Weleda, Aubrey

Body soap Dr. Bronner’s, Alaffia, Pacifica, Sonoma

Conditioner Giovanni, Jane Carter, Intelligent Nutrients, John Masters Organics

Deodorant–Avoid anti-perspirants, parabens and aluminumFATCO, Primal Pit Paste

Hair color Aveda

Facial Moisturizer Annmarie Gianni Skincare, Avalon Organics, FATCO, Gabriel Organics

Facial Soap or CleanserAnnemarie Gianni Skincare, Avalon Organics, FATCO

Liquid Hand SoapPangea Organics, Hugo Naturals, or mix Dr. Bronner’s with water

Make-upAnnmarie Gianni, Pure Minerals, Mineral Fusion

Shampoo–get without parabens or lauryl sulfatesAubrey Organics, Avalon Organics, Desert Essence, John Masters Organics

Skin care–all naturalAnnemarie Gianni Skincare, FATCO

SunscreenAnnemarie Gianni Skincare, Badger, Kiss My Face, or make your own from sites like WellnessMama.com

TamponsNatracare, or try a menstrual cup like DivaCup or similar

Toothpaste–get without fluoride, parabens, or sodium laurel sulfatesRevitin, Weleda, Desert Essence

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the top Four Personal care ingredients to Avoid

As you begin to notice and make changes on what you put on your body, it’s important to know exactly why, because that can motivate you to switch brands and spend the extra bucks on higher quality products. Look for these four ingredients in your personal care products, and if they contain them, either trash them or leave them on the grocery store shelf.

Parabens are a petroleum-based preservative used as an antifungal and an antimicrobial that absorb into the skin, digestive system, and blood stream. They are found in almost all conventional lotions, shaving creams, and many forms of makeup. Often, they will have a prefix like methyl or poly, so look for methylparabens or polyparebens on the ingredient label. Parabens have estrogen-mimicking components (linked to early puberty in girls), and they have been found in breast cancer tumors. Grapefruit seed extract is a natural preservative/anti-fungal/anti-microbial and many of the natural products will have that ingredient rather than parabens.

Sodium Lareth Sulfate (SLS) is a cheap and very effective foaming agent found in soaps, detergent, shampoo, and toothpaste. It is a known skin irritant and is commonly used as a pesticide/herbicide to kill plants and insects. It emits toxic fumes when heated (i.e., hot shower). A study from the University of Georgia Medical School showed that SLS had the power to have long-term permeation of the body’s tissues, namely the eyes, brain, heart, and liver. The American College of Toxicity concludes that SLS has properties that corrode the fats and proteins that make up our skin and muscle, which makes sense when you consider that it is used in car wash soaps, to clean garage floors, and to degrease engines. SLS is too harsh for the human body.

DEA (diethanolamine) is a chemical that is used as a wetting agent in shampoos, lotions, creams, and other cosmetics. DEA is used widely because it provides a rich lather in shampoos and keeps a favorable consistency in lotions and creams. DEA by itself is not harmful, because it is an organic compound. However, it reacts with other ingredients in the cosmetic formulas to form an extremely potent carcinogen called nitrosodiethanolamine (NDEA). NDEA is readily absorbed through the skin and has been linked with stomach, esophagus, liver, and bladder cancers. Propylene glycol is a chemical found in personal care products that acts as a penetration enhancer and keeps products from melting in heat and/or freezing when it is cold. It is used in anti-freeze and latex paint. The down side of propylene glycol is that it alters the structure of the skin by allowing chemicals to penetrate deeply beneath it. It is found in items such as shampoo, conditioner, soap, acne treatment, moisturizer, toothpaste, deodorant, nail polish, mascara--basically anything you could possibly use on your body. It has been shown to be linked to cancer, developmental and reproductive issues, allergies, immunotoxicity, neurotoxicity, and endocrine disruption.

To evaluate the toxicity level of your current personal care products, visit The Skin Deep website by the Environmental Working Group (EWG).

Please watch our video, "The Four Personal Care Ingredients to Avoid."

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the Facts About your cookware

What is wrong with Teflon?

Teflon is the trademarked name for polytetrafluoroethylene (PTFE). Some expert advisers to the EPA consider this chemical, which makes things non-stick, a likely carcinogen (cancer-causing substance). By 2015, the DuPont Company, the makers of Teflon, along with a handful of other companies will eliminate a harmful chemical in Teflon called perfluorooctanoic acid (PFOA).

When Teflon is heated above 300 degrees, the coating can break apart and emit toxic particles and gases. This has been linked to thousands of pet bird deaths and an unknown number of human illnesses each year.

If your cupboard is filled with teflon items, be mindful that it must be treated very carefully or the non-stick coating can be marred or destroyed. Teflon pans should never be used with metal utensils. Never cut directly on the pan.

What is the best cookware on the market today?

Stainless steel is a great cooking surface but tends to be a bad heat conductor. Look for stainless steel with aluminum or a copper core to help distribute heat nicely. These pans are much more expensive than cast iron, but they require zero maintenance, and, when used properly, they’re effectively non-stick.

Waterless cookware is a uniquely designed surgical stainless steel made of several layers of metals which provide thorough conduction of the heat on the pan or pot. This high-grade, quality stainless steel is safe to use since it does not contain hazardous chemical components that could contaminate the food. It is also known for its non-stick quality. Waterless cookware tends to retain the majority of the nutrients of the food, and the natural flavor is not lost or diluted.

Cast iron pans are fantastic and inexpensive ($15-25 for a nice heavy skillet). Cast iron takes some extra care and takes longer to warm up. You have to season the pans if you don’t want your food to stick.

Enameled cast iron is another option which is more expensive than cast iron, but it does not need seasoning. This type of cookware will warm up slowly and hold heat for a long time. This is heavy like cast iron, but its surface is smooth like stainless steel.

Please watch our video, "Healthy Cookware."

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Grains barleynon-organic oatsryewhite flourswhite breads

Processed Meatsantibiotic filledfactory farmedhormone treated canned meatpackaged lunchmeatsprocessed hot dogs, patties, and sausages

Sweetenersagavecane sugar (even organic)corn syrupdextroseevaporated cane juiceglucose syruphigh fructose corn syrupmaltosewhite sugar

Artificial Sweeteners acesulfame-Kaspartamesaccharinsucralose

Oils/Fatsbrominated vegetable oilbutter (conventional)canola oil cottonseed oilcorn oil fractionated oilmargarinepartially hydrogenated oilpeanut oilsoybean oilvegetable shortening

Beveragescoffee (non-organic) cow’s milk (pasteurized) fruit juicessodasoy milksugary drinks

Spices and Condimentsautolyzed yeastartificial flavoringsartificial colorings benzoate preservativesmonosodium glutamate (MSG) outdated spicespreservativessodium (table salt)

Legumesall soy products (except non-fermented soy products such as tamari, miso, and tempeh)soybeans, canned and dry soy milk Otherascorbic acid corn starch (modified)magnesium stearatesodium benzoatesorbitolsoy lecithin

Unfavorable ingredients list

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healthy “throw together” meal ideas

This is not cooking. This is assembling with light heating when necessary. Keep basic ingredients in your house, and this becomes very easy. All meal ideas can be assembled and/or prepared in less than 15 minutes and are health and weight conscious. Fiesta tacoshard-shelled, blue corn tacosguacamole black beans (rinsed and drained) or organic refried beanssalsaromaine lettuce, tomatoes, and onions (chopped)Greek yogurt (plain)

Take a hard-shelled, blue corn taco and layer the bottom with organic refried beans or canned black beans mixed with salsa. Layer with chopped romaine lettuce, tomatoes, and onions. Top with guacamole, more salsa and 1 tablespoon plain Greek yogurt. Pair with a large green salad. (Optional: add ground turkey sautéed with cumin.)

the Ever-changing stir-FryPlace a combo of any of the following in a skillet with a dab of coconut oil or ghee: chicken, chicken sausage (organic and free range), shrimp (wild), or tempehfresh or thawed frozen veggies like corn/pea/carrot mixes, brussel sprouts, broccoli, cauliflower, spinach, or Asian stir-fry blends fresh onions, choppedchopped garlic (from a jar or chop your own depending on time)canned water chestnuts, drainedbok choy (white and green parts chopped)pinch of ground ginger and cumin

Cook the chicken, shrimp, or tempeh first for about 5 minutes before adding veggies. Add and cook veggies incrementally by denseness of ingredient, (i.e., carrots will cook longer than spinach). Once all the ingredients have been cooked, add in flavor from sauces or spices such as tamari, cumin, ginger, etc.

tWJ Brown rice FavoritesServe any of the following options over a fist size of cooked brown rice. (Some stores sell pre-cooked rice, such as Lundberg brown rice.)

shoyu,tamari or coconut aminos (healthier versions of soy sauce) toasted sesame oil mixed with tamari and raw honeysalt, pepper, garlic flakes, and onion powdermelted ghee mixed with turmerictomato sauce with lots of dried basil, oregano, and parsley

chickpea salad over leafy GreensMix 1/2 can rinsed and drained organic garbanzo beans (or white, navy, black beans, etc.) and mix with a few tablespoons salsa along with 1 tablespoon of raw apple cider vinegar. Add salt and pepper to taste. Add in chopped celery, carrots, and string beans if you have them.

Destem fresh kale, chard, and/or collard greens and mix with fresh spinach. Steam in a pot with 1 inch water and steam for a few minutes until color turns brighter. Season greens with Spike or lemon pepper

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and salt. Serve the chickpea salad mixture over the leafy greens and add a side of brown rice or quinoa pasta. Easy Quinoa ideas

• Quinoa is a nutty and nutritious grain that cooks in about 12-20 minutes. Cook it and then season with spices and/or sauces of choice from your condiment list. • For a simple and delicious flavor, sauté some onions with a touch of coconut oil in a skillet for a few minutes. For extra sweetness, add one tablespoon raw honey. Add the cooked quinoa to the skillet mixture.

• Mix cooked quinoa with a can of organic, veggie-based, non-creamy soup, such as Amy’s lentil or lentil vegetable. • Open a container of organic veggie or free-range chicken broth and put in a pot. Chop up whatever fresh veggies you have on hand and add to the pot. Add salt, pepper, garlic, and an MSG-free bouillon cube. Add leftover rinsed canned beans if you have them. Add cooked quinoa right in the pot to make a one-pot meal.

Quick turkey chili with Aduki Beans

2 cloves garlic, minced2 tablespoons grapeseed oil1/2 cup chopped white onion1 can organic aduki beans, rinsed (Eden is a good brand.)1 pound ground turkey (free-range, organic)11/2 teaspoons ground cumin1 teaspoon red chili flakes1 pinch cayenne pepper3 drops stevia or 1 tablespoon raw honey1 teaspoon ground black pepper1 cup marinara sauce (without sugar)1 15-ounce can Muir Glen fire-roasted tomatoes

Sauté garlic and onions in grapeseed oil. Add turkey and cook on medium heat for 5 minutes. Add all spices; stir and cook for a few minutes. Add aduki beans, fire-roasted tomatoes, and marinara sauce. Let mixture simmer for 5-7 minutes to allow flavors to meld. Stir in sweetener.

tips to remember When you have a good variety of sauces, salsas, dips, salad dressings, and spices on hand, any simple food can come to life over and over again in new tasty ways. The key is to always have these things stocked.

Tomato/pasta sauce makes everything taste good.

Don’t combine too much. Simplicity will keep you feeling lighter and will optimize digestion throughout the night.

Decide if you want to keep fresh or frozen foods in the house and always have them around. If fresh, consider farmers’ markets, a local CSA, or a delivery service. Always spend fifteen minutes prepping veggies when you get home from the market. Cut, wash, and store in ziploc bags along with a paper towel for reducing excess moisture. This simple step will set you up for a much healthier week.

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Weekly convenience menu samplerSunday• Make two roasted chickens (for a family of four). Use our Roasted Chicken recipe and/or the Roasted Chicken with Root Vegetables recipe. Save the meat from the second chicken for recipes later in the week.• Make a huge salad for tonight’s dinner as well as for salads later in the week.• Make Christa’s Italian Dressing to use for salads during the week.

Sunday dinner: Roasted Chicken with Root Veggies along with a salad Monday lunch: leftover dinner from last night or use some leftover chicken to make a chicken spinach wrap made with a brown rice tortilla. Add avocado and some salsa.Monday dinner: Chicken and Black Bean Tostadas with Cole Slaw (topped with chopped tomatoes and avocado).

Tuesday lunch: leftover beans and chicken tostadasTuesday dinner: Asian Stir-Fry with Fish (You may substitute grass-fed beef or chicken.) along with Asian Sesa-me Quinoa Make enough to have leftovers for tomorrow's lunch. Cook twice as much quinoa as you need and reserve half for tomorrow’s dinner. Do not season the second half of the quinoa. Chop extra veggies (peppers, broccoli) for Thursday’s dinner, as well.

Wednesday lunch: leftovers from dinner last night Wednesday dinner: Italian Grilled Shrimp Skewers with Warm Quinoa and Spinach Salad (Make enough for lunch tomorrow.)

Thursday lunch: leftovers from last night. If there is no leftover shrimp, add some drained and rinsed garban-zo beans to the quinoa and spinach salad. Thursday dinner: brown rice pasta with store-bought or homemade tomato sauce, ground turkey, and sau-téed veggies. Serve with a big salad (that you made on Sunday). Make or buy extra sauce for pizza on Friday.

Friday lunch: leftover pasta for lunch and any extra chopped veggies from Tuesday’s and Wednesday’s dinner if you have them. Friday dinner: build-your-own pizza night! Use a brown rice pizza crust (purchased), sauce from Thursday’s dinner, and your choice of various toppings, such as:

• Applegate ham• tomatoes, olives, and parsley• arugula, pine nuts, roasted red peppers, red onion, and basil• Applegate pepperoni • goat cheese, red onion, and spinach

Saturday: Find-your-own-food night or eat out.

Breakfast Ideas:• gluten-free oatmeal with coconut oil, raw honey, cinnamon, and chia seeds• toasted brown rice tortilla with almond butter and cinnamon• scramble with eggs, spinach, avocado, and salsa • The Farm Fresh Frittata can be made on Sunday, and you can heat up and eat all week.• Sauté kale in coconut oil. Scramble in 2 eggs and then add in leftover quinoa. Enjoy!!

Please watch our video on "Eating Out Without Blowing Your Diet."

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shopping list for Weekly convenience menu

meat/seafood/poultry 2 whole organic chickens 1 pound wild-caught white fish or salmon 1 pound medium-sized shrimp 1 pound ground turkey 1 dozen pasture-raised eggs

vegetables 6-8 fingerling or 4 red potatoes 1 bag carrots 1 head celery 1 head broccoli 2 large white onions 3 shallots 1 head each red and green cabbage 3 tubs pre-packaged mixed organic greens/lettuce (put a piece of paper towel in the container reduce moisture) 1 bag organic spinach 2 avocados 1 container grape or cherry tomatoes 4 bell peppers – mixed colors 2 bunches kale 1 bulb garlic 4 lemons

grains and beans2 cans or boxed black beans1 can garbanzo beans2 pounds quinoa1 pound brown rice pastasprouted corn tortillasbrown rice pizza crust shells (pre-made)

Note: Depending upon the pizza toppings you want to use, you may need to add a couple of extra ingredients to the list. Also, please purchase organic products, especially for produce and animal products, whenever possible.

condiments unrefined coconut oilgrapeseed oilorganic almond buttertamari (gluten-free soy sauce)toasted sesame oilraw honeytaco seasoning or can chipotle in adobo sauceolive oilflaxseed oilBragg’s apple cider vinegar2 jars marinara sauce – make sure it is sugar freedried oregano flakesdried basildried thymecinnamonsalsa

otherfrozen organic corn

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condiment list

We encourage you to create your own condiment tray for your table, so that you and your family can personalize every meal. A Lazy Susan is perfect for storing different condiments on your table.

Combination Suggestions:

Indian: curry, coconut milk, turmeric, coriander, ginger, cinnamon

Italian: garlic, olive oil, basil, oregano

Asian: tahini, toasted sesame, chili pepper, honey, tamari, coconut aminos, garlic, ginger

Mexican: cilantro, cayenne, cumin, chili powder

basic spices garlic ginger turmeric curry powder cumin oregano basil parsley cinnamon nutmeg

pepperscayennechili powderchili flakeswhite pepperblack pepper in a grinder

saltsceltic sea salt or himalayan pink saltgomasio: ground sesame seeds with salt

nuts and seedstahini and other nut butters (cashew and almond)nuts: pine, brazil, cashews, walnuts, almonds, macadamiaraw or toasted pumpkin seedssunflower seeds and sesame seedshemp seeds, chia seeds and flax seeds

sweeteners xylitol (from the birch tree only) raw honeygrade B maple syrupdark liquid stevia coconut sugarmolasses yacon syrup

Please watch our video on "The Healing Powers of Salt."

oils, vinegar, saucestoasted sesame oil extra virgin olive oilcoconut oilchili sesame oil – try Eden brandflax oil apple cider vinegarumeboshi paste: a tangy, tart purée made from pickled Japanese plums (umeboshi)umeboshi vinegar – a salty, slightly fruityvinegar (Use on grains and vegetables.)tamari soy sauce/shoyuvarious hot saucesvarious salad dressings

sea vegetableskelp flakes or dulse (Sprinkle on soups, salads and vegetables for a rich source of minerals and elements.)nori flakes – high in protein and dietary fiber (Use instead of salt for a slightly nutty, salty taste.)wakame – use in miso soup kombu - use to soften grains and beans

othernutritional yeastsprouts: alfalfa, sunflower, mung, broccoli ketchup and mustardpeanut sauce coconut milktomato saucegrated daikon radish

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twelve spices that Belong in the medicine cabinet

Think about the last time you suffered from an upset stomach, headaches, or muscle aches and automatically reached for an over-the-counter drug to mitigate your symptoms. We look at OTC drugs as safe because they were not prescribed. However, OTC drugs can thin the lining of the gut and add a burden to the liver or kidneys. From time to time, why not turn to nature for relief? Within your own kitchen you possess all you need to calm, soothe, and relax whatever minor ailments may arise.

1. Cinnamon is listed first because it is truly a power spice. Just a half teaspoon daily can dramatically reduce blood glucose levels in those with Type II Diabetes. Cinnamon is also proven to reduce triglycerides, LDL ("bad" cholesterol), and total cholesterol. It also serves as an anti-coagulant and wards off urinary tract infections. When possible, look for Ceylon cinnamon.

2. Basil can be used on skin infections and insect bites. Basil is high in vitamin A, vitamin C, phosphorus, and calcium. It is also a source of iron, magnesium, and potassium. It is thought to help eyesight and the cardiovascular system and to ease digestive distress. Basil tea can also soothe a headache, calm the nerves, and lower a fever.

3. Cayenne's claim to fame is that it promotes circulation and boosts metabolism as well as offering relief from menstrual cramps and fibroid tumors when consumed internally. Externally, it can be used as a pain killer in a compress or cream.

4. Cloves, a delightful fall spice, is a powerful anti-fungal and anti-microbial, making it a clear choice to promote digestive health. While it tastes fantastic in chai tea, you can also use it externally for dental pain (apply the oil) or add it to a footbath to get rid of athlete’s foot.

5. Parsley relieves itching when used externally. Taken inside the body, it is one of the most nutrient-rich, detoxifying herbs we have. It acts as an anti-inflammatory, an anti-spasmodic, and a diuretic and helps conditions from colic to indigestion. Whenever you make or buy a green juice, be sure to add parsley to it.

6. Sage, externally, is very beneficial in treating acne, gum and throat infections, breast pain, and oily hair. Internally, sage is great for mental health. Sage tea has helped ease depression and anxiety for generations.

7. Thyme, which we can never have enough of, is a wonderful anti-parasitic agent that can improve poor appetite, diarrhea, stomach cramps, and indigestion. Thyme is a cure for a hangover and doubles as an aid to alleviate symptoms from colds and bronchitis.

8. Cardamom is the "queen of spices," second only to black pepper, the "king of spices." It is one of the most valued spices in the world. Cardamom is used internally for indigestion, nausea, and vomiting and can help to reduce excessive phlegm. It is also used to prevent stomach pain and flatulence. In ancient Ayurvedic traditions, the cardamom seeds are chewed to sweeten the breath and to help reduce the acid effects of caffeine in coffee.

9. Cumin is loaded with phyto-chemicals; is high in antioxidants and minerals like iron, copper, calcium, potassium, manganese, selenium, zinc and magnesium; and contains high amounts of B-complex. The active principles in the cumin may increase the motility of the gastro-intestinal tract as well as increase the digestion power by increasing gastro-intestinal enzyme secretions. Cumin is also used to help with sleeplessness, and because of its antiseptic properties, is great to take when you feel a cold coming on.

10. Cilantro is rich in nutrients; is a good source of iron, magnesium, phytonutrients and flavonoids; and is also high in dietary fiber. Cilantro has been used for thousands of years as a digestive aid since it stimulates the appetite and aids in gastric juice secretion.

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11. Ginger has a stellar reputation for controlling nausea of all types. Studies have shown ginger to be especially effective in curbing motion sickness, morning sickness, and post-operative and chemotherapy-induced nausea. Ginger is an excellent digestive by aiding in the absorption of food and elimination of gas and bloating. Ginger stimulates circulation, so it is good for cold hands and feet.

12. Turmeric is a powerful dietary spice for autoimmune-related inflammation and pain. Turmeric is also a fantastic source of indirect antioxidants which means that it boosts and stimulates the body’s own production of antioxidants for hours after consumption. Some of the longest living people in the world are in Okinawa, Japan. Their longevity is credited to their ability to manage the inflammation process. They do this by drinking turmeric tea daily.

Try our Turmeric Ginger Lemonade recipe or purchase herbal teas at Mountain Rose.

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health"ier" Fast Food and Airport options

Finding a healthy meal at the airport or on the go can be a daunting task, especially when most choices include cheeseburgers, fries, fried chicken, and pizza. After some recent travels and lots of time in airports, we put together a "healthy options" list to keep you healthy when you are on the go.

Note: Most of the foods from the places listed below are likely to be genetically modified, but we do the best we can given the circumstances we are in. There is no such thing as perfect, so just limit the number of times you frequent these establishments.

starbucksTheir perfect oatmeal with nuts is a good option but skip the sugar and use honey instead. (Save the dried fruit for later for proper food combining.) Many SB menus don’t advertise the oatmeal any longer, but they all have it, even internationally. 4 grams fiber/5 grams protein

Uno chicago GrillSteamed seasonal veggies and whole grain brown rice with grilled chicken or fish. It’s very rare to find a restaurant in the airport that offers brown rice...a huge bonus!

smoothie kingIf you’re craving something sweet, try their Pomegranate Punch with antioxidant-rich pomegranates, blueberries, bananas, and apple juice. Ask for whey protein instead of soy protein and a boost of greens.

Panera Their turkey artichoke on focaccia with a bowl of garden vegetable or black bean soup is a good option but only eat half the bread. Or, you can have a salad with the dressing on the side and a cup of soup.

Jamba Juice Their grab and go options are fairly healthy. Try their salads (not the pasta salad) or their greens and grains wrap with quinoa or the Greek goddess wrap. Hot oatmeal is another healthy choice, and if you’re up for it, a shot of wheat grass to wash it down.

sbarroEveryone thinks of pizza, pasta and subs when they pass this place, but Sbarro actually has 5 great salads to choose from. Try their tomato and cucumber salad with olive oil and vinegar and add grilled chicken for more protein.

chili’s-to-GoSoup and salad or chili and a salad; fajitas (only eat the amount of tortillas they give you); or grilled salmon or chicken salad. When eating in, they have a "guiltless" salmon with a side of black beans and steamed vegetables which is a perfectly combined meal.

chipotle We favor Chipotle because their meat is mostly hormone and anti-biotic free. A good choice is a chicken or fish burrito bowl without cheese (substitute with extra guacamole for a healthier fat option) along with extra cabbage and black beans and lots of fresh lime and salsa on top.

rubio’s This company does not use lard, microwaves, or freezers. We like the chili-lime salmon burrito with whole wheat tortilla; blackened/grilled mahi burrito with whole wheat tortilla; or the Health-Mex without rice (get cabbage instead). When choosing burritos, though, remove the tortilla and do not eat; only eat the burrito filling. Any of the gourmet grilled tacos in a corn tortilla are also smart choices but upgrade to guacamole instead of cheese. Their grilled grandé bowl, balsamic roasted veggie salad, and the chopped salad are also healthy options.

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Au Bon PainThis is a wonderful little French café cart with plenty of healthy, tasty options. Try their French Moroccan tomato-lentil soup. It contains a good dose of fiber, B vitamins, and protein. The garlic and curry powder add antiseptic and antioxidant/anti-inflammatory benefits to this meal.

subwaySubway is definitely not our top pick. However, if you find yourself there, the veggie delite with avocado is a decent go-to sandwich. Or better yet, choose a salad to avoid the genetically engineered bread. Request avocado and olive oil on the sandwich or salad because the fat will satiate you.

Wolfgang Puck ExpressPlenty of salads and healthy dishes to choose from.

california Pizza kitchenThe grilled chicken and vegetable salad with Thai peanut dressing is light and tasty.

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We embrace many dietary theories for different reasons. The blood type diet helps us determine which potential food sensitivities an individual may have a propensity toward (like wheat and dairy) and how to determine the adequate type and amount of protein with which an individual can thrive. There are certain genetic propensities, as well, that we can offset with the right nutrients. While this is not a panacea diet, it is a helpful tool to help you discover how to operate your body a little bit better. Use this as a guide and not as an absolute.

Blood Type Considerations

Blood Type: B

Blood Type Strength Weakness Health Risk Diet Profile Weight Loss Supplements Exercise

Type B

‘Balanced’

10,000-15,000

BC

nomadic

flexible

creative

Blood type B

is more likely

to naturally

tolerate dairy.

strong immune

system

versatile

adaptation to

changes in diet

and environment

strong nervous

system

tolerates chaos

no natural

weaknesses

tendency

toward auto-

immune

breakdowns

and rare

viruses.

type 1

diabetes

chronic

fatigue

syndrome

autoimmune

disorders:

Lou Gehrig’s

disease

lupus

multiple

sclerosis

omnivore

meat

(no chicken)

dairy1

grains

beans

legumes

vegetables

fruit

reduce:

corn

lentil

peanuts

sesame seeds

buckwheat

wheat

increase:

greens

eggs

venison

liver

licorice tea

magnesium

licorice

ginkgo

lecithin

moderately

physical,

with mental

balance,

such as:

hiking

biking

tennis

swimming

travel

wandering

Blood Type: A

Blood Type Strength Weakness Health Risk Diet Profile Weight Loss Supplements Exercise

Type A

‘Agriculture’

25,000-15,000

BC

cooperative

sensitive

orderly

settled

cultivator

evolved when

agriculture

began

adapts well to

changes in diet

and environment

little need for

animal food

immune system

preserves and

metabolizes

nutrients more

easily

sensitive

digestive

tract

vulnerable

immune

system,

open to

microbial

invasion

heart disease

cancer

anemia

liver and

gallbladder

disorders

type 1

diabetes

classic vegan

vegetarian

vegetables

seafood

grains

beans

legumes

fruit

reduce:

meat

dairy

wheat

kidney beans

lima beans

increase:

high quality

oil,

fermented soy

foods,

vegetables,

pineapple

vitamin B-12

for vegan type

folic acid

vitamin C

vitamin E

hawthorn

echinacea

calming

centering

exercises,

such as:

yoga

tai chi

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Adapted from Eat Right 4 Your Type by Dr. Peter J. D'Adamo.

If you would like to determine what your blood type is, you can order a blood test kit online for testing at home.Please check out our video, "Eat Right for Your Blood Type."

Blood Type: AB

Blood Type Strength Weakness Health Risk Diet Profile Weight Loss Supplements Exercise

Type AB

rarest/universalreceiver

900-1,000years

old

rareenigmatic

mysterioushighly

sensitive

most recentlyevolved blood

type

pentium chipcan process

veryquickly

mostadaptable

designed for

modern life

rugged

immune

system

combined

benefits of

type A and B

sensitive

digestive

tract

tendency for

over-tolerant

immune

system

allowing for

microbial

invasion

heart

disease

cancer

anemia

reduce:

red meat

kidney beans

lima beans

seeds

corn

buckwheat

increase:

seafood

good-quality

dairy

greens

kelp

pineapple

reduce:

meat

dairy

wheat

kidney beans

lima beans

increase:

high quality

oil,

fermented soy

foods,

vegetables,

pineapple

vitamin C

hawthorn

echinacea

valerian

quercitin

milk thistle

calming

and

centering

exercises:

yoga

tai chi

combined

with

moderate

physical

exercises:

hiking

cycling

tennis

Blood Type: O

Blood Type Strength Weakness Health Risk Diet Profile Weight Loss Supplements Exercise

Type O

universal

donor

‘Oldest’

30,000-

25,000 BC

strong

hunter

leader

self-reliant

goal-oriented

most

susceptible

to wheat and

corn allergies

hardy

digestive

tract

strong

immune

system

natural

defenses

against

infections

efficient

metabolism,

shorter small

intestines

less chance

for cancer

low tolerance

to new diets

environments

immune

system

can be

overactive

and attack

itself

low thyroid

inflammation

arthritis

blood-clotting

disorders

ulcers,

because

they get

overly acidic

red meat

strong

enzymes to

digest meat

high protein

vegetables

fruit

reduce:

wheat

corn

baked goods

kidney beans

navy beans

lentils

brussel

sprouts

cauliflower

mustard

increase:

kelp

seafood

salt

liver

red meat

kale

spinach

broccoli

coleus

forskohlli3

for vegetarians

vitamin A

vitamin K

calcium

iodine

licorice

kelp

intense

physical

exercise,

such as:

running

aerobics

contact

sports

martial

arts

power yoga

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Protein

What it is: Protein is a component of food, called amino acids, that comes in many different forms. Amino acids are the building blocks for major parts of a lean human body. They are crucial to the body’s minute-by-minute regulation and maintenance. Your body makes its own supply of amino acids, but your body must also get some from food.

Importance: Protein is a basic building block of cells and tissues needed to keep us strong. It is crucial for vital functions, regulation, and maintenance of our bodies.

Trends: Current American diet trends encourage an increase in protein consumption and carbohydrate reduction. Simultaneously, there is another belief system that we do not need a lot of protein, and people are encouraged to eat much less protein. There is a very judgmental attitude in the field of diet, i.e. "My way is the only way". However, there must be a way that is non-dogmatic. Try experimenting and see what works for you, your body, and your lifestyle.

Too little protein: Common symptoms include sugar and sweet cravings, feeling spacey and jittery, fatigue, weight loss, loss of healthy color on facial area, weak feeling, anemia, change in hair color and texture, skin inflammation (in severe cases), and pot belly (in severe cases).

Too much protein: Common symptoms include low energy, constipation, dehydration, a lethargic and heavy feeling, weight gain, sweet cravings, having "tight" or stiff joints, an overly acidic body status, kidney function decline (due to the stress required to process excess proteins; kidney faces increased pressure to filter toxins and filter wastes), foul body odor, halitosis, and calcium loss that compensates for the acidic status in body.

Things to consider: Your mind may disagree with what your body wants. Trust your body. It is rare for American people in this day and age to be protein deficient. Consider your heritage, ancestry, blood type, activity level, and life goals when choosing protein.

Reprinted with permission from the Institute for Integrative Nutrition©.

Please watch our video "What's in Your Protein Powder?"

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BeansBeans are a wonderful way to add high-quality, plant-based protein to your diet. They are high in iron, B vitamins and fiber, and are versatile enough that you may never tire of them. Dry beans stay fresh longer when stored in a cool, dark place (rather than on your countertop). Don’t use beans that are more than a year old, as their nutrient content and digestibility are much lower. Also, old beans will not soften, even with thorough cooking.

1. Check beans for rocks and shriveled or broken pieces, then rinse.

2. Soak for six hours or overnight, with water covering four inches higher than the beans. Small and medium-size beans may require less soaking—about four hours should be enough. Note: If you’ve forgotten to presoak the beans, you can bring them to a boil in ample water to cover. Turn off the heat, cover the pot, and let stand for one hour.

3. Drain and rinse the beans, discarding the soaking water. Always discard any loose skins before cooking, as this will increase digestibility.

4. Place 1 cup of dry beans in a heavy pot and add 3 to 4 cups fresh water.

5. Bring to a full boil and skim off the foam.

6. Add a small piece of kombu (seaweed) and a few bay leaves or garlic cloves for flavor and better digestibility.

7. Cover, lower the temperature, and simmer for the suggested time. Check beans 30 minutes before the minimum cooking time. Beans are done when the middle is soft and easy to squeeze.

8. About 10 minutes before the end of cooking time, add 1 teaspoon of unrefined sea salt.

9. Cook until beans are tender.

All times are approximate. Cooking length depends on how strong the heat is and how hard the water is. A general rule is that small beans cook for approximately 30 minutes, medium beans cook for approximately 60 minutes, and large beans cook for approximately 90 minutes. Be sure to taste the beans to see if they are fully cooked and tender.

Digestibility: Some people have difficulty digesting beans and legumes. They may develop gas, intestinal problems, irritability, or unclear thinking. Here are a few techniques for preparing and eating legumes that will alleviate most problems.

• Soak beans for several days, changing the water twice daily, until a small tail forms on the beans. • Use a pressure cooker. This also cuts down on cooking time.• Chew beans thoroughly and know that even small amounts have high nutritional and healing value.• Avoid giving legumes to children under 18 months since they have not developed the gastric enzymes to digest them properly. • Experiment with your ability to digest beans. Smaller beans like adzuki, lentils, mung beans, and peas digest more easily. Pinto, kidney, navy, black-eyed peas, garbanzo, lima, and black beans are harder to digest. Soybeans and black soybeans are the most difficult beans to digest.• Experiment with combinations, ingredients, and seasonings. Legumes combine best with green or non-starchy vegetables and seaweeds. • Adding kombu or kelp seaweed to the beans helps improve flavor and digestion, adds minerals and nutrients, and speeds up the cooking process.• Note: Using canned beans is okay, too. Choose Eden brand because they are stored in bisphenol A-free cans. Make sure to rinse thoroughly. Reprinted with permission from the Institute for Integrative Nutrition©.

lentils (no soaking required) 30-45 minuteslima beans 60-90 minutes mung 60 minutesnavy 60-90 minutespinto 90 minutes split peas 45-60 minutes

adzuki 45-60 minutes black (turtle) 60-90 minutes black-eyed peas 60 minutescannellini 90-120 minuteschickpeas (garbanzos) 120-180 minutesgreat northern 90-120 minutes

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session Four Action items1. Begin swapping out your bath and body products for natural ones. Start with swapping out 3-5 products over the next two weeks.

2. Evaluate your cookware and make a plan to ditch your Teflon and purchase approved cookware. Stainless steel is the least expensive, but we give you other options in your reading materials.

3. Read through your "Unfavorable Ingredients List" and see if there are a few more ways to rid your kitchen of those ingredients.

4. Have a "Cook Up!" Read through your "Weekly Convenience Menu" and shopping list and plan to spend a three-hour chunk of time shopping and cooking to make a week's worth of meals. This will enable you to eat healthy, five-minute meals all week. Remember, when it comes to healthy eating, "failing to plan is planning to fail," so take the time to actually do this.

5. Love your liver! Try making our Turmeric Ginger Lemonade (either hot or cold) and drink 12-16 ounces a few times a week. If you have a lot of inflammation and pain or want to lose weight, drink it daily. Add either grass-fed beef liver or Radiant Life liver pills to your weekly regimen. If you opt for the pills, taking 3 daily is a good dose. Strengthening your liver strengthens your entire body.

6. Choose 3-5 new condiments from the "Condiments List." If sea vegetables haven't yet made an appearance in your kitchen, bring them on board!

7. Experiment with protein! Learn the signs of too little and too much animal protein. Adjust your intake ac-cordingly, so you can find your own personal formula.

8. Revisit your personal nourishment list or primary foods. Increase your self-care and bring your primary foods to a new level. Do at least one kind thing for yourself every single day for two weeks and docu-ment what it was.

9. Try adzuki/aduki beans if you haven't already. As extra credit, make one of our lentil recipes so you get cozy with how easy lentils are to make.

Bonus: Please watch our video on "Loving Your Liver" and on "Eating Healthy on a Budget."

Be sure to read all of Session Four handouts and watch all the corresponding videos. Keep these action items somewhere visible, like your refrigerator, for a daily reminder.