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Greens We Can Believe In

Note: this piece first appeared in the January 2009 issue of Clark Wellness ForkBytes.

Welcome to 2009! January is always a month of change and new beginnings, and that’s never been more true than this year in Washington, D.C., and the rest of the country as we prepare to inaugurate a new president. Harness this energy of change by trying something new and different in 2009. What would really excite and ignite your passion this year? Skydiving? Singing lessons? Experimenting with new cuisines?

To support your new year’s goals, we’re focused this month on one of the most important — but often neglected — food categories: leafy green vegetables. Read on for the whys and hows of leafy greens!

Delicious & Nutritious Leafy Greens

Dark green, leafy vegetables, such as kale, collards, and mustard greens, are a favorite choice among health food and nutrition experts. They are revered for their fantastic nutrient profile; leafy greens are a great source of fiber, calcium, folic acid, and beta-carotene, and many varieties are also high in vitamins C, A, and/or K.

Greens are great cleansers, so they are ideal to emphasize in your post–holiday indulgence meal choices. Well-cooked greens are particularly beneficial. If you find the flavor of greens to be bitter, try adding a little acidic flavor, such as lemon or umeboshi vinegar, to your cooked greens.

To prepare greens, wash the leaves well and tear or cut into bite-sized pieces. Greens shrink quite a bit during the cooking process, but they are much easier to chew and digest if they are already cut into small pieces before cooking. Place the cut greens in a steamer with a generous pinch of salt and steam until tender, usually around ten minutes. Alternatively, sauté your greens in a little extra-virgin olive oil and garlic. If the greens are very tough, add a small amount of water and cover your sauté pan to allow them to steam a few minutes before serving.

This month, challenge yourself to try one or two new varieties of leafy greens and enjoy their fresh, light, delicious flavor!

Hello, Pumpkin

Note: this piece first appeared in the November 2008 issue of Clark Wellness ForkBytes.

One of the loveliest gifts of the season is the bounty of autumn vegetables, especially root vegetables and winter squash. But one of the most iconic veggies of the holidays, the pumpkin, has been reduced to a product we buy in a can. Revamp your relationship to pumpkin this year by using your own freshly made pumpkin purée in your pies and breads, and roast your own seeds for snacks, salads, and soup toppings. I’ve demystified the process for you below, so read on for the details!

Working with Fresh Pumpkin

The bright orange pumpkin is a quintessential symbol of fall, seen everywhere from the front porch (carved, of course) to the holiday table (both as a centerpiece element and in pie form). Pumpkin is highly nutritious, providing large amounts of beta-carotene (the precursor to vitamin A), vitamin C, and potassium as well as fiber. The delicious flavor of pumpkin works well in a variety of recipes, especially sweet dishes such as the classic pumpkin pie, bread, cookies, and muffins. It’s also lovely served in savory items like soups or roasted vegetable side dishes. Since pumpkin is so readily available puréed in cans, many home cooks have never cooked a fresh pumpkin, but once you experience the superior fresh flavor, improved nutrition, and fun experience of cooking with fresh pumpkin, you’ll be hooked!

Working with pumpkin is similar to working with any winter squash, such as butternut or acorn. Choose small pie pumpkins for cooking (they have the best flavor and are the most tender). To begin, cut off the top and bottom of the pumpkin with a large chef’s knife, then slice the squash in half vertically, exposing the seed- and pulp-filled cavity in the middle. Scrape out these “guts” with a spoon and set them aside in a bowl or strainer (we’ll come back to those shortly).

Once your pumpkin is cleaned, you’re ready to cook it! Pumpkin adapts well to a variety of cooking methods. My favorite methods are roasting (place halves or quarters on a baking sheet and roast at 425ºF for 45 to 60 minutes or until tender) and steaming (place in a steaming rack or basket and steam over boiling water for about 15 minutes or until tender). After the pumpkin is cooked, scoop out the flesh or remove peel with a paring knife, then purée in a food processor or blender (adding water, if needed, to achieve the desired consistency). Store the fresh purée in flat freezer bags in the freezer to enjoy months of fresh pumpkin in recipes!

Freshly roasted pumpkin seeds are one of the great rewards of using fresh pumpkin. To prepare the seeds, simply separate them from the stringy, fleshy parts you removed from the middle cavity of the pumpkin (I do this in a colander in the sink), then spread the seeds on a baking sheet and allow to dry overnight. Drizzle the dried seeds with extra-virgin olive oil and a high-quality sea salt and, if you like, additional seasonings such as curry powder or other spices, then roast in a 300ºF oven for about 30 minutes or until lightly brown and crisp. Pumpkin seeds are very nutritious, with good amounts of iron, zinc, and phosphorus, and they are absolutely delicious sprinkled on soups or salads or eaten on their own as a snack.

I hope using your own pumpkin and pumpkin seeds adds a special touch to your holiday meals this year!

Close Encounters of the Fresh Kind: Finding & Selecting Fresh Food

Note: this piece first appeared in the October 2008 issue of Clark Wellness ForkBytes.

As we move into colder months, finding good quality fresh food can be a challenge. The abundance of spring and summer is a distant memory, and the fall harvest will wind down soon. Sometimes, it can be hard to navigate the world of produce selection, especially when you don’t know what to look for.

I’ve shared some of my favorite tips and tricks for finding the freshest and best-quality food available below. Use these tips to help you locate and select the best and freshest food!

1. Know what’s in season. Seasonal foods are fresh, abundant, delicious, and less expensive. Even in snowy winter months, many fresh foods are available! Fresh produce items available in the D.C. area in October include apples, pumpkins, spinach, green beans, and peppers, among others.

2. Buy local. Locally grown food has traveled less distance from the farm to your plate and is always fresher. Farmers’ markets and roadside stands are the best places to find local food, and many markets operate year-round.

3. Inspect your veggies. Leafy green vegetables should be vibrantly colored and firm, not wilting. Squashes should have a hard shell and deep color. Root vegetables should be firm and hardy. Avoid discoloration and signs of breakdown in all vegetables.

4. Pick your fruits. Berries should be firm and free of mold. Apples, pears, and stone fruit should be unbruised.

5. Serve ASAP. Though many produce items do store well, in general, eat produce as soon as it’s ripe to enjoy full nutritional and energetic benefits!

Getting Psyched Up for Exercise

Note: this piece first appeared in the September 2008 issue of Clark Wellness ForkBytes.

I’ve always found that September is a great month for recommitment. After a long summer of relaxing and running around, vacationing, and irregular routines, September is a wonderful opportunity to rededicate energy and time to self-care. Early fall is often when I find myself revisiting the goals I made for the new year in January and adjusting them to account for any new patterns in my day or week that have come up since then. For me, as well as for many of my clients, this invariably includes a change in one’s physical activity routine.

That’s why I’m so please to introduce you this month to personal trainer Ariane Hundt. Ariane has contributed great tips in her article below to inspire and motivate you to invite physical activity back into your life, no matter where you currently are.

Getting Psyched Up for Exercise
by Ariane Hundt

So, you think exercise is about as appealing as studying for a statistics exam? There are many reasons why you might hate exercise: Sweating, feeling lazy or tired, not having enough time, or maybe you weren’t happy with the results the last time you tried. You have your reasons, but let’s see if you change your mind after discovering some amazing benefits of exercise:

Looking fine: Do you want to have a strong and defined body? Here’s the news. You need to lift weights to get muscles — yes, even girls. Hit the gym twice a week for a full-body workout. The great thing about muscle is that it takes up less space than fat, and one pound burns about 50 calories a day!

Have fun: Believe it or not, exercise can be fun! Getting your friends together for a road race, rock climbing or wild water rafting, having a pool party, or playing beach volleyball are all fun ways to exercise without knowing it.

Pump it up: Cardiovascular exercise, such as running, walking, jumping rope, biking, or swimming improves the efficiency of your heart. If you commit to at least three weekly cardio workouts for four weeks of regular exercise, your heart will pump more blood per stroke — a sign of great fitness.

Combat the bulge: Running burns an average of 100 calories per 10 minutes. What better way to work off extra calories than going for a run in the park?

Are you beginning to change your mind yet? If you adapt these ideas you’ll get off the couch and onto the treadmill in no time:

You don’t have to love exercise to do it: Many people who exercise don’t do it because they love it so much, but they do love the way they feel after they’re done. That’s what motivates them to go to the gym.
Make the connection: Once you realize how good you feel after working out, you will want to keep that feeling. This will motivate you to continue your routine. Did you know that exercise boosts your self-esteem and makes you feel better about your body?
Plan for little, do more: If you are overly enthusiastic and plan seven workouts a week but never get around to doing even two, go back to the basics. Plan realistic workouts, such as running twice weekly for 30 minutes and 20 push-ups and sit-ups per day. Once you’re in the gym, you’ll want to keep going while you’re already there.
Think positive: Sure, watching TV may seem more appealing than working out, but which will make you feel better long-term? Think about what’s best for you long-term because sometimes what makes you feel good immediately isn’t necessarily good for you — just think of that bag of fries. Keep the focus on your goals and you’ll discover what feeling good is all about.

Ariane is a dynamic Personal Trainer, certified by the Aerobics and Fitness Association of America (AFAA). She has a refreshingly interactive and comprehensive approach in helping her clients achieve optimal health and the physical self they desire. As special contributor to Goalquest.com, she writes articles on nutrition, fitness, and wellness and is currently pursuing a graduate degree in nutrition. She has recently been featured on NBC, Fox 5 News, ABC News, CW11, and the New York Times as the creator of NYC’s toughest new workout, the Brooklyn Bridge Boot Camp. Visit Ariane’s website!

Living Off la Ferme

Note: this piece first appeared in the July 2008 issue of Clark Wellness ForkBytes.

Have you ever wondered what it would be like to spend your summer on an organic farm in southern France? Moi aussi! Well, I’m pleased to introduce you to Sara Scott, who is doing just that this summer. Sara is a recent graduate of American University, where she wrote an undergraduate thesis on sustainable farming in the D.C. area. She’s shared some wonderful information with you below about her experience on the farm, as well as some gardening tips for growing your own food at home. Sara has also provided us with a traditional bread recipe produced regularly in her host family’s kitchen. Check out Sara’s blog at sarafarminginfrance.blogspot.com!

Living Off the Farm: Organic Farming in Southern France
by Sara Scott

Contact Sara with questions or comments at GoSoccer27@aol.com!

What is a 21-year-old Washingtonian doing in the fields of southern France? This American city slicker is passionate about discovering how organic farmers grow the bounty of the earth that we find in our grocery stores and how these advocates for sustainable agriculture practice good eating habits. Although I also get to improve my French language skills and explore the area as a tourist, my experience at the dinner table of my host family has been the most life-changing aspect of this experience.

I used to treasure exotic and international cuisine back in the United States, believing that indulging in new ingredients and dishes from around the world gave me a taste for foreign cultures, but I feel even more spoiled eating the fresh and plentiful food solely from this region of the Cévennes National Park. The meals always include something gathered from one of the many gardens on the farm. For example, we eat homemade preserves for breakfast, which are made from the raspberries and strawberries grown outside my bedroom window. For lunch and dinner, salad greens, raw vegetables (carrots, radishes, onions, cucumbers), and fresh herbs (parsley, mint, chives, etc.) from the farm are either placed on the table for everyone to take as they are, or they are incorporated in dishes. Lunch is typically the largest meal — it is always at least as large as dinner — so that we have more energy to carry us through our afternoon tasks. Leftovers are often saved and stored properly for the next meal.

The rest of the food on the table comes from local markets and, sometimes, the grocery store. The bread, meat, and cheese usually come from the markets and in wonderful, creative varieties. Even small cheese rounds are sometimes decorated with herbs and edible flowers on top! My host parents try to buy organic at the grocery store and the markets, but many products are still unavailable as organic. They buy as much as possible from local producers because they know the people who made or grew the product, they know how the product was made or grown, and there are probably less additives or chemicals in the product. Bread is served with every meal, in addition to cheese at the end.

Getting my protein depends a lot on what is freshest. We eat eggs often because there are hens on the farm. Lamb is also popular because many farmers have sheep in the region. We also eat roasted chicken, baked fish, canned duck, and ground beef. All of this meat comes from the region, typically prepared without any preservatives or additives because they are not needed if sold locally. Everything tastes incredibly pure and flavorful. Making a commitment to eating locally produced meat and seafood definitely doesn’t limit one’s choices; the varieties are endless.

The weather greatly affects what we eat and how the food tastes. The weather has been very rainy, so the plants are suffering from a lack of sunlight. We even had to spray them with natural nutrients to help them recover. The strawberries were just barely sweet, the radishes and onions had a softer bite, and many vegetables were smaller (potatoes, squash, lettuce, etc.). Mushrooms have flourished in the forests, though, so we sometimes take trips to gather them. We later cook them in stir-fries or in lasagna. Letting them dry outside on a sunny day would also give them a beautiful, smoky flavor.

I certainly feel healthier eating from the farm and the farmers’ market stands. The fridge and cupboards are fairly empty since we usually eat whatever is gathered or purchased that day or the day before. The freezer does get a lot of use, however, particularly for meat and fruit spreads. The family even has a separate appliance in their cellar that is entirely a freezer! Freezing seems to be the best method to keeping foods stay fresh longer while preserving their unique taste.

I strongly recommend shopping often, buying limiting quantities, and enjoying your cooking experience with what you buy — or grow! Here are some gardening tips to help you discover the advantages of eating from your backyard:

1) Buy plants that have already started growing, perhaps from a gardening center or nearby farm.
2) Ask the seller of the plant for care instructions and ways to cook with it.
3) Sprinkle natural minerals and dung in the soil before planting.
4) Weed often.
5) Think about building a greenhouse to help protect the plants against undesirable weather.
6) If you would like firmer and more aromatic herbs, grow them outside. Greenhouse or indoor herbs typically are more fragile and weaker.

To learn more about my adventures in France, please visit my blog by clicking below!

Visit Sara’s blog!

Alternative Flours Explained

Note: this piece first appeared in the June 2008 issue of Clark Wellness ForkBytes.

Food allergies are on the rise in the United States. The incidence of food allergies has doubled in the past 10 years, and now over 12 million people in this country suffer from food allergies (3 million of these are children). It’s no wonder we’re seeing an explosion of media, cookbooks, and food products designed to support the diets of adults and children with food allergies, especially allergies to wheat and/or gluten.

When you first find out you or your child are allergic to gluten, it can be very challenging to figure out how to cook. So I’m pleased to introduce you to Andrea Boje, The Holistic Chef. Andrea is a personal chef in southern New Jersey who specializes in cooking for food sensitivities and allergies, and she’s shared some of her knowledge below to help you navigate some of the gluten-free flour choices available in stores.

Alternative Flours Explained
by Chef Andrea Boje

There are a lot of flours out there besides wheat but most people do not know what to do with them. Reading the label of a gluten-free bread can also be a little confusing when you see ingredients like sorghum and xanthan gum. Just what are they? Below is a list of flours and baking ingredients with descriptions of what they are made from and how they can be used.

Almond Flour – made by grinding blanched almonds (skins removed) into a fine powder. The consistency is more like corn meal than wheat flour. You can find extra fine Italian almond flour, which has more flavor but can be very pricey. Baking with almond flour requires using more eggs to provide more structure. Use it in cakes, cookies, and other sweet baked goods. You can make it yourself by grinding blanched almonds in a high-speed blender.

Brown Rice Flour – made from stone-ground brown rice. Used in gluten-free baked goods as a replacement for wheat flour. Can also be used to thicken soups and stews. I prefer to use this instead of white rice as it contains more fiber and therefore has a higher nutritional value. The higher fiber content will contribute to a heavier product than recipes made with white rice flour. Can also produce a gritty product when used alone and is best when combined with other flours like sorghum flour, potato flour, and tapioca starch.

Coconut Flour – delicious alternative to wheat and other grain flours. It is very high in fiber, low in digestible carbohydrates, and a good source of protein. It gives baked goods a rich, springy texture but needs a lot more liquid than other flours. Replace up to 20 percent of the all-purpose flour called for in a recipe with coconut flour, adding an equivalent amount of additional liquid to the recipe. You will not need as much sugar when using this flour as the coconut has a natural sweetness.

Millet Flour – adds a subtle flavor, creamy color, and more vitamins and minerals than other grains. Substitute 1/4 cup millet flour for an equal amount of unbleached white flour in any baked good. Can be a little gritty (like rice flour) and contains no gluten; it is best to substitute only about 25 percent of the all-purpose flour called for in a recipe with millet flour when baking.

Potato Flour – made from dehydrated potatoes. Used in bread, pancake, and waffle recipes and as a thickener for sauces, gravies and soups. It adds smoothness and moisture in gluten-free baking. It is high in carbohydrates and lacks fiber, which makes it necessary to use it along with other flours as a mixture.

Quinoa Flour – made by grinding the whole grain quinoa to a powder. Highly nutritious, containing more protein, calcium, and iron than other grains. It has a light nutty flavor. Not recommended to use alone as it does not contain any gluten; use quinoa flour for up to 25 percent of other flours in a recipe.

Sorghum Flour – sorghum is an annual grass originating in Africa and a popular cereal crop worldwide. It has a higher protein content than corn and about equal to wheat. It is neutral in flavor, which allows it to absorb other flavors well.

Tapioca Flour – made from the cassava root. Once ground, it takes the form of a light, soft, fine white flour. It is starchy and slightly sweet; It adds a chewy texture to baked goods and is a good thickener. Use about 1/4 to 1/2 cup of tapioca flour per recipe to lighten and sweeten breads made with heavier flours like brown rice and millet.

Xanthan Gum – a natural, complex carbohydrate made from a tiny microorganism called Xanthomonas campestris. Using about 1/4 teaspoon in bread and other gluten-free baked goods adds volume and viscosity (which usually comes from the gluten in wheat). It is also used as a thickener and emulsifier in dairy products, salad dressings, and other foods.

My favorite blend for gluten free baking is 1 cup rice flour, 1/2 cup tapioca flour, 1/2 cup potato flour, and 3/4 cup sorghum flour. Mix flours and keep in an airtight container. Use this mix to replace an equal amount of all-purpose wheat flour in your recipe of choice. Sometimes I add a little quinoa or millet flour as well. These flours come out best when there are eggs in the recipe and do not come out as well with egg replacers.

Andrea Boje, the Holistic Chef, is a personal chef in southern New Jersey specializing in cooking for clients with food sensitivities and allergies. She is a graduate of the Natural Gourmet Institute for Health & Culinary Arts. Keep up with Andrea’s latest recipes and articles at her blog and visit her website at theholisticchef.com!

The Skinny on Trans Fat

Note: this piece first appeared in the May 2008 issue of Clark Wellness ForkBytes.

It’s a confusing time to be health conscious. With the Information Age in full swing, we all have easy access to an unprecedented amount of information about health and nutrition. Even if we don’t seek this information out, we manage to become exposed to it through the media and advertising. And, unfortunately, a lot of the information out there — even well researched, good information — is confusing at best. Often it’s even contradictory.

Health professionals disagree on nearly every aspect of health with just a few generally accepted exceptions (for example, all doctors now agree that smoking is not a healthy habit). In the nutrition arena, controversy is pervasive; one extremely popular author will denounce olive oil or grapefruit in the same week another extremely popular author announces his latest cure-all, “The Olive Oil & Grapefruit Diet.” There is, however, one food category universally recognized as harmful to health: trans fats. But what the heck are trans fats?!

To understand what constitutes a “trans” fat, we have to look at what makes up a fat on the molecular level. Fats are basically chains of carbon atoms with hydrogen atoms attached (joined by bonds). The placement and number of the hydrogen atoms determines which type of fat the molecule is. In the diagram below (figure 1), the Cs represent carbon atoms and the Hs represent hydrogen atoms. The lines between the two letters represent the bonds between the two elements.

figure1sfat

You can see that in figure 1, each carbon atom has a hydrogen atom attached. That means this diagram shows a saturated fat, such as butter or coconut oil. Saturated fats are solid at room temperature.

When a carbon atom in a fat molecule is missing a hydrogen, two carbons will bond together (using a double bond). These unsaturated fats, such as extra-virgin olive oil or canola oil, are liquid at room temperature. When there is only one double bond, the fat is monounsaturated; when there are two or more double bonds, the fat is polyunsaturated, as in figure 2.

figure2pfat

The process of hydrogenation of fats began in the early 1900s. Food manufacturers wanted a way to produce shelf-stable fats that were less expensive than natural saturated fats. Basically, the process involves breaking the double bonds in an unsaturated fat and forcing a hydrogen atom onto the bond — making an unsaturated fat solid at room temperature. This is a great advantage for a food manufacturer because unsaturated fats (usually soybean oil) are extremely inexpensive, and hydrogenating them allows the manufactured food products to stay on the shelves for months at a time without spoiling.

For consumers, on the other hand, hydrogenated fats pose several concerns. The chemical hydrogenation process causes the structure of the fat molecule to be altered (the original formation of an unsaturated fat is called a cis formation; after hydrogenation, the molecule is altered into a bent trans formation — hence the term “trans fat”). Several large studies have shown that consuming hydrogenated fats raises LDL (“bad” cholesterol) and lowers HDL (“good” cholesterol). In addition, eating these fats may contribute to other major health problems, including cancer, liver dysfunction, infertility, inflammatory bowel disease, and diabetes (though more research is needed to confirm these possibilities).

As of January 1, 2008, it is now mandatory for food manufacturers to report trans fats on nutrition labels in the United States. Trans fats are often found in commercially produced crackers, cookies, candies, cereals, commercial peanut butter, and snacks, as well as margarine and shortening. Be sure to check food labels before buying (and eating) a product. Processed foods frequently contain trans fat because the hydrogenation process makes a product last much longer on the shelf — but keep in mind, if even bacteria can’t live on that food, it’s unlikely that your body will be well supported by it!

The easiest way to avoid trans fats is to eat a wholesome diet based on high-quality, unrefined, natural foods. Cooking your own food is a great way to guarantee you know what you are putting in your body. If you are used to cooking with margarine, it may be confusing to decide which cooking fats are the most health-supportive. We recommend extra-virgin olive oil, organic unsalted butter, and coconut oil for most cooking applications. If you need an unsaturated (liquid), no-taste oil (e.g., for baking), we suggest safflower or sunflower oil. Because pesticides are concentrated in fats, it’s important to choose organic cooking fats whenever possible.

Soothing & Cleansing Soups

Note: this piece first appeared in the March 2008 issue of Clark Wellness ForkBytes.

Soup is a great choice during the winter-spring transition. In colder, wintry weather, choose soups that are hearty with heavier, protein-rich ingredients such as beans, fish, and lean meats. Creamier blended soups and warming ingredients, such as ginger, cayenne pepper, and cumin, are all perfect for winter. Our ____ is a great choice for a warming, soothing winter soup. Give it a try in these first few weeks of March!

In spring, clear, broth-based soups are more appropriate. Choose recipes with light vegetables to support your body’s natural cleansing process in warmer weather. Clear soups are volumetric, meaning that they have a high water content and look like a lot of food even though they usually don’t contain a lot of calories — helpful if you want to shed a few winter pounds as the weather warms up.

All soups require a good deal of liquid (water or stock) as a base. To make your own homemade stock, place carrots, onions, celery, a few sprigs of parsley, some peppercorns, a bay leaf, and some leftover bones from animal foods (if desired) in a large pot, fill the pot with water, and place on the stove on high heat. Bring to a boil, reduce the heat, and allow to simmer for several hours (the longer the better!). Strain and discard the solid ingredients, cool down the liquid, and refrigerate or freeze until ready to use. If you use animal bones, you may need to strain the stock again just before use (or use a fat separator to degrease it).

Soups are a great medium for showcasing your own creativity. To create your own soup, just sauté the ingredients of your choice in a bit of olive or other vegetable oil, add liquid, bring to a boil, and then simmer until done. Enjoy experimenting with herbs, spices, and seasonings to make your own delicious soups!

Immune Support

Note: this piece first appeared in the February 2008 issue of Clark Wellness ForkBytes.

Welcome to February! It’s a month of romance, elections, and the last gasps of winter. And for some of us, this February seems to be bringing more seasonal colds, flus, and viruses. Right after I had the flu in early January, my partner caught an unfortunate stomach virus. And almost immediately after he recovered from that, I came down with conjunctivitis! It seems there are a lot of illnesses going around this time of year, so strengthening your immune system — the part of your body that fights off disease — is essential. At ForkBytes, we’re focusing our February on immune support.

The best way to support your immune system is to eat a whole-foods diet rich in a variety of fresh vegetables and fruits, whole grains, legumes, nuts, and seeds. The immune system is all about balance, including nutrient balance. Below, I’ve outlined some of the most important immune-boosting nutrients and some food sources to help you incorporate these key elements into your diet. Read on for the scoop!

Immune-Boosting Nutrients and Where to Find Them

Essential fat. The right balance of omega-3 fatty acids and omega-6 fatty acids helps your body make prostaglandins, which are crucial for immune-system health. Prostaglandins regulate white blood cells, which destroy and clean up “invader” microbes in the bloodstream. Essential fatty acids are found in flaxseed oil, fish oils, and evening primrose oil.

Vitamin C. Vitamin C is an antioxidant, which means it fights free radicals that can cause disease. It also helps your body metabolize essential fatty acids. Vitamin C is abundant in many fruits and vegetables, including red bell peppers, orange juice, strawberries, and Brussels sprouts.

Zinc. The mineral zinc has a well-deserved reputation for shortening the duration of illnesses. Zinc helps increase white blood cell count and enhances immune function. It is found in animal foods (especially red meat and liver) whole grains, and nuts.

Beta-carotene. Like vitamin C, beta-carotene is an important immune-boosting antioxidant. Pumpkin, yams, and carrots are all rich in beta-carotene.

Nourishing the Four Selves

Note: this article first appeared in the January 2008 issue of Clark Wellness ForkBytes.

The Four Selves is a useful principle for ensuring you are practicing great self-care. Check in with yourself four times, concentrating each time on one of the categories below.

The Physical Self includes:

food: eating a clean, natural, high-quality diet appropriate for your bio-individuality and lifestyle
movement: regular participation in a body-affirming movement or exercise program you enjoy
massage/bodywork: bodywork is helpful for stimulating immunity and feeling connected to the body
sleep/rest: ensuring appropriate restful sleep and adequate down time

The Mental Self includes:

occupation: finding a career or occupation that challenges your mind
activities that provide mental and intellectual stimulation
stress management

The Emotional Self includes:

relationships: romantic, family, friends, and colleagues
processing feelings through conversations, writing, etc.

The Spiritual Self includes:

anything that connects you to your spirit: deep breaths, spending time in nature, quiet time, etc.
creativity: self-expression, artistic endeavors, journaling

Try evaluating each area to see where you are now. How are you doing emotionally? What’s going on spiritually for you? Are you feeling physically and mentally nourished? Write down a few words, thoughts, or sentences that express where you are with each area today.

Now, beginning from that point, what is one small step you can take in each area to ensure better nourishment? Be creative and think tiny. What small, manageable steps can you take to ensure each of your Four Selves is happy, healthy, and thriving? Use action-oriented language to verbalize your steps (for example, “schedule aromatherapy bubble baths on Tuesday and Friday evenings” is clearer and more directive than “manage stress”). Then… do it!

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