Tuesday, December 21, 2010

Power of Fresh, Raw Fruit & Vegetable Juices - Part 9

Greetings Everyone! Warm Holiday wishes to you and yours! We've had a few inches of fluffy snowfall here in coastal Maine, but it seems to be melting today. Hopefully, we'll get some more tomorrow to guarantee a white Christmas!

Today's fresh juice recipe is the perfect fortification for this time of year when you can feel as if you are being pulled in all directions - know what I mean? With Holiday preparations, shopping, relatives stopping by, parties to attend or host, plus your regular everyday life to maintain, it can take a toll on your physical energy, granted, but your mental energy can really take a hit. I think you'll enjoy this veggie juice blend . . . it's delicious, refreshing, as well as re-energizing to your "drained" brain! Enjoy.

Vegetable Brain Blast

I enjoy this green blend on a regular basis for breakfast or as an afternoon snack. We don't generally think of our brain as requiring lots of energy, but it certainly does. It consumes loads of fuel, especially carbohydrates, in order to perform at its peak. This beverage helps me to maintain my mental stamina if I have a particularly trying task at hand that requires focused concentration. It also aids in the healing of acne, arthritis, and other inflammatory health problems.

Ingredients:
- 3 medium apples, including cores
- 3 medium carrots
- 1 medium cucumber
- 4 teaspoons barley grass or wheatgrass powder

Method:
1. Juice the apples, carrots, and cucumber together.
2. Add 2 teaspoons of your chosen grass powder to each glass of juice and stir vigorously to blend.

A Good Source Of: anti-oxidants, chlorophyll, potassium, calcium, silicon, trace minerals, and natural sugars

Yield: 2 generous servings


NOTE: This article was written by Stephanie Tourles and adapted from her book, "Raw Energy", Storey Publishing, 2009. The information in this article is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author . She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Tuesday, December 7, 2010

Power of Fresh, Raw Fruit & Vegetable Juice - Part 8

Season's Greetings, Everyone! Are you in the Holiday Spirit yet? I sure am! Christmas is my favorite holiday of the year. Yesterday, my little Maine coastal town got a surprise 5" of fresh, fluffy snow to get the Holidays started off right! The snow lightly coated the limbs of the fir and spruce trees in my forest - looks like a Currier & Ives Christmas painting. Now, all I have to do is watch the annual re-run of Dr. Seuss's "How The Grinch Stole Christmas" and I'll be all set. I have to watch the original cartoon, not the movie remake with Jim Carey.

Today's juice recipe comes to you just in time for your Holiday celebrations. It's lip-smackin' luscious with a zingy-zippy spicy flavor and is a festive, frothy pale green. I hope you give it a try! Enjoy.

Apple Ginger Ale
This juice blend combines the core-warming, stimulating effects of flavorful ginger root with the tart-sweetness of Granny Smith green apples. It gently increases circulation, tastes absolutely delicious, is full of potassium and pep-promoting natural sugars, and is a great, incredibly thirst-quenching pick-me-up for that afternoon slump. Nothing saps energy and strength more than indigestion and its accompanying painful and embarrassing symptoms: cramps, gas, headache, and bloating. Right? Consider this drink a cure for what ails you. Plus, it's good for easing nausea that can occur during the flu or pregnancy. Apple Ginger Ale makes a beautiful non-alcoholic light green drink for St. Patrick's Day or Christmas festivities. Children and adults will love it!

Ingredients:
- 5 medium Granny Smith apples, including cores
- 1-2 thumb-size pieces of ginger root (use the larger amount if you really like ginger's bite)

Method:
1. Juice the apples and ginger root together.
2. Serve over ice & enjoy.

Yield: 2 generous servings


NOTE: This article was written by Stephanie Tourles and adapted from her book, "Raw Energy", Storey Publishing, 2009. The information is complete and true to the best of the author's knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Tuesday, November 23, 2010

Power of Fresh, Raw Fruit & Vegetable Juice - Part 7

Happy Thanksgiving To Everyone! What am I most thankful for this year? My health and that of my husband's, my bounteous garden, my grandmother reaching the age of 94, the steadily increasing sales of my many authored natural health books, year-round employment, and the fact that my nephew, Joshua, is thriving in his first year of college - those are the things that I'm thankful for (plus many more)!

What are you thankful for? Make sure to give thanks for the bounties, whatever they may be - emotional, physical, spiritual, or financial - that have been bestowed upon you this year . . . and be sure to give back to others . . . ensures "good karma"!

Today, I'm going to share one of my favorite, energizing morning hot beverages with you. I'm sure you'll find it enlivens your senses while being most delicious and good for you, too! Perfect for those cold, winter, spring, or fall mornings when you just can't seem to wake up, get going and warm.

Morning Power Shot

This is my version of a spicy, ginger-flavored lemonade. Gingerroot is a pungent, moderately hot herb that enhances energy by literally increasing circulation throughout the body. Combined with a pinch of cayenne pepper powder and vitamin C-rich lemon juice, this blend enlivens the senses, provides a rosy glow to the complexion, warms the body from head to toe, helps relieve indigestion, constipation, and motion sickness, freshens breath, diminishes appetite, and clears sinus and respiratory congestion. Whew! My Morning Power Shot will give you a bigger energy boost than you'd get from a shot of espresso - guaranteed! And with no caffeine jitters!


Ingredients:
- 1/2 cup purified water
- juice of 1 medium lemon (1/4 - 1/3 cup)
- 2 teaspoons gingerroot, peeled, very finely minced
- 2 teaspoons raw honey
- pinch of cayenne pepper powder

Method:
1. Heat the water to just shy of a simmer in a small saucepan. Remove from heat.

2. Put the lemon juice, gingerroot, honey, and cayenne in a medium mug and then pour in the hot water. Stir to blend and allow the mixture to steep for 4-5 minutes. The longer it steeps, the stronger and more potent the ginger becomes.

3. Drink quickly (or sip slowly - whatever you desire), ginger bits and all, when juice blend is comfortably warm. Chew the gingerbits before swallowing. Feel the hot energy coursing through your veins. Raring to go now, aren't you?

Yield: 1 serving


NOTE: This article was written by Stephanie Tourles and adapted from her book, "Raw Energy", Storey Publishing, 2009. The information is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of the author. Ms. Tourles disclaims any liability in connection with the use of this information. It is for educational purposes only.

Monday, November 8, 2010

Power of Fresh, Raw Fruit & Vegetable Juice - Part VI

Fall Blessings! Hurricane Tomas blew in last night - I should say "backed in" from the Gulf of Maine - and boy did the wind kick up! Now it really looks like winter around here! All of my oak trees finally shed their leaves and dumped them onto my freshly mown lawn! C'est la vie!

I hope you are all preparing yourselves for a healthy, vibrant winter season and are enjoying the fresh, nutrient-packed juice recipes I've been sharing. I've got about 5 more to share with you over the next two months - then I'll change subjects. Todays juice recipe happens to be a summer favorite, but if you can find watermelon in winter, it makes a fabulous, colorful and nutritious drink for entertaining or occasional immune-boosting sipping. Give it a try, especially if you have kids - they love it!

Watermelon Cooler (a.k.a. Virgin Pink Mojito)
Watermelon juice, naturally high in pick-me-up sugars, is the perfect choice to refresh, refuel, and rehydrate following a hard, sweaty workout or an afternoon spent mowing the lawn or gardening. This sensational, celebration-in-pink juice blend is also an excellent beverage to serve for alcohol-free summer entertaining. Sweet-tart and cooling to the palate, it looks especially enticing served in prechilled fancy glassware garnished with sprigs of fresh mint. For a festive option, add party appeal with colorful straws and tiny decorative umbrellas. Here's to summer!
For an adult winter (or anytime) holiday drink option, add a splash of your favorite high-quality vodka. I'm not much of a "drinker", but when I do have a bit of alcohol, I like to use Maine-produced, Cold River Vodka. It is made from Maine-grown potatoes and is gluten-free. Other good vodkas I like are Grey Goose and Belvedere. Adding a splash of good sparkling wine, sake, or rum are tasty options as well. Happy Holidays!

Ingredients:
- 4 cups cold, seedless watermelon, roughly cut into 1-inch chunks
- 1 tablespoon raw honey or agave nectar
- Juice of 1 medium lime (about 1/4 cup)
- 5-10 fresh mint leaves
- 2 mint sprigs for garnish (optional)

Method:
1. Place the watermelon, lime juice, honey, and the 5-10 mint leaves in a blender. Liquefy until smooth and the mint leaves appear as tiny specks, about 30 seconds.
2. Pour into two beautiful glasses with or without crushed ice. Garnish glasses with fresh mint sprigs, if desired.

Yield: 2 generous servings

A Good Source Of: potassium, vitamin C, beta-carotene, and the cancer-fighting carotenoid lycopene

NOTE: This blog article was written by Stephanie L. Tourles and adapted from her most recent book, "Raw Energy: 124 Raw Food Recipes for Energy Bars, Smoothies, and Other Snacks to Supercharge Your Body", Storey Publishing, 2009. The information given is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Saturday, October 23, 2010

Power of Fresh, Raw Fruit & Vegetable Juices - Part V

Hello Once Again . . . the glorious color of the Downeast, coastal Maine fall leaves is waning and the chilly winds are blowing strong today. Alas . . . winter's coming. October's full moon was bright and beautiful last night as it shone over the Penobscot River - just down the hill from my office, the river feeds into the Penobscot Bay. The light reflected off the water and filled my space with an amazing glow. There's much energy to be absorbed from a full moon - mental, spiritual, and physical!

Speaking of natural energy, today's juice recipe will aid in keeping your immune system strong this season and your body and mind stoked with good vibrations. I hope you take the time to make yourself a glass or two or three this fall and winter season. Enjoy.

Body-Builder Cocktail

This juice blend is a bone-strengthening, muscle-building nutritional pharmacy in a glass. The generous chlorophyll content of parsley aids in the cellular uptake of oxygen, thus stimulating your metabolism. This is also the ultimate "beauty beverage" in that it promotes gorgeous skin, hair, and nails and relieves water retention throughout the body.

Important: Due to parsley's natural kidney-cleansing properties, this strongly-flavored blend can be a potent diuretic; don't consume more than 4 to 6 ounces per day.

Ingredients:
- 6 medium carrots
- 1 cup packed parsley (flat-leaf or curly), including stems

Method:
1. Juice the carrots and parsley together. Use carrots to help push the parsley through the juicer if necessary.
2. This is a very powerful juice. Please drink slowly, mixing each sip with saliva before swallowing. Don't chug it down or you might become slightly lightheaded!

Yield: 2 small servings, about 6 ounces each

A Good Source Of: calcium, iron, magnesium, sulfur, phosphorus, and potassium, plus bountiful beta-carotene, vitamins B and C, and energizing natural sugars


NOTE: This article was written by Stephanie L. Tourles and adapted from her book, Raw Energy, Storey Publishing, 2009. The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of the author. Ms. Tourles disclaims any liability in connection with the use of this information. It is for educational purposes only.

Saturday, October 9, 2010

Power of Fresh, Raw Fruit & Vegetable Juice - Part 4

Hello Health Enthusiasts! Cold and flu season is upon us . . . at least here in the Northeast! Everyone I meet lately has had the local strain in some form or another these past weeks. Yes, even I, the maker of my own herbal medicines and aromatherapeutic health-fortifying formulas, have succumbed to a moderate cold/flu bug this week - complete with chest congestion, coughing, achiness, and general malaise. My hubby came down with it real bad last weekend, then gave it to me. Oh well . . . such is life. I've finally decided that I've inherited a tendency towards lung and stomach weakness (thanks, Dad!), and must constantly fortify myself against pesty bacterial/viral invasions - and watch my stress load. Lots and lots of hot ginger root tea and cayenne tincture on the tonsils came to my rescue . . . loosening phlegm and opening my respiratory passages! The American Botanical Pharmacy - run by Dr. Richard Schulze - offers the absolute best cayenne tincture. Check out his entire herbal formula catalog at www.herbdoc.com. His recent catalog is amazing. He even has a new Super Food energy bar that I suggest you try out!

Another immune-boosting formula that you might want to add to your daily food intake is "Rachael Jean's Super Green Drink" offered through Jean's Greens Herbal Tea Works & Herbal Essentials. Look up www.jeansgreens.com or call (888) 845-8327, tell Holly I sent you, and order a bag. Good stuff and loaded with "good for you ingredients".

Don't forget to check out my other website www.rawenergy-juiceplus.com if you are interested in adding potent dehydrated fruit, veggie, and berry juice powders to your supplement regimen. Juice Plus is a fabulous product and chock-full of anti-oxidants, and if you don't have time to do actual juicing, it is the next best thing!

It is paramount that you pay attention to your nutritional intake, especially pre- and post- fall and winter seasons so that your immune system is strong and able to fight off what discomforts may come your way . . . and they will. Today, I will share with you another delicious juice blend. Try to make this colorful, nutritionally potent drink a part of your regular immune boosting arsenal! Enjoy and be well!

Tart and Tangy Winter Nectar

Enjoy this late fall and mid-winter blend when citrus fruits are at their best - succulent, ripe, and heavy with juice. Grapefruit is a great blood sugar stabilizer, and it helps to maintain energy and mood levels throughout the day. I especially like to serve this delightfully colorful beverage during the holidays - sans alcohol.

Ingredients:
- 2 medium pink or red grapefruits
- 1 medium lime (or lemon)
- 1 tablespoon raw honey
- 2 mint sprigs for garnish (optional)

Method:
1. Cut the grapefruit and lime in half and juice with a manual or electric citrus juicer; strain out the seeds.
2. Pour the juice into a blender, add the honey, and blend on medium for 10 seconds. Or . . . vigorously stir room-temperature honey into the juice by hand.
3. Serve in 2 of your best tumblers or wine glasses with or without crushed ice. Garnish with mint sprigs if desired.

Yield: 2 servings

A Good Source of: antioxidant flavonoids, vitamin C, and potassium


NOTE: This article was written by Stephanie Tourles, Lic. Holistic Esthetician, Community Herbalist, Aromatherapist, Nutrition Consultant, and author, and adapted from her latest book, "Raw Energy", Storey Publishing, 2009. The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of the author. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Sunday, September 19, 2010

Power of Fresh, Raw Fruit & Vegetable Juices, Part 3

Early Fall blessings to All! The maple leaves are just beginning to offer a glimpse of their potential red, orange, & yellow glory yet to come! Can't wait. My favorite season of the year is here . . . cooler temperatures, drier air, high-energy color in the woodlands, and time to harvest my winter squashes before the squirrels and deer discover their sweetness . . . buttercup, butternut, acorn, and pumpkin. Yum! I cut and stored 48 buttercup squash just last week. I haven't even counted the other squash yet. Good harvest so far! Sorry for my long absence, I've been busy prepping and teaching medicinal herb classes and also preparing for an intensive, long weekend class in advanced Ayurveda for myself.

Today I will share with you another juice recipe from my book, "Raw Energy". The juice is gloriously colored, sweet and tangy. Wonderful for children and adults. Enjoy!

Here Comes The Sun

This vibrant juice beams with the colors of the sunrise and is simply chock-full of energetic vibrations that will strengthen and balance your innermost being. An anti-oxidant rich cocktail that will help boost your immunity to colds and flu. I suggest you and your family partake of this luscioius juice frequently. If you want to up the already high anti-oxidant level, then add 1/2 to 1 cup of fresh or frozen blueberries or concord grapes to the blend. It will turn a blue/orange color, but will be ultra potent! Here's to your winter health!

Ingredients:
- 3 medium oranges, tangerines, or tangelos, peeled & sectioned
- 3 medium carrots
- 1 ripe, medium papaya, seeded, flesh scooped out

Method:
1. Wash all produce thoroughly. Juice the oranges, carrots, and papaya, together. For this recipe, you don't need to use a separate citrus juicer for the citrus fruit - just toss it in with the other ingredients.
2. Stir to blend before consuming. Drink immediately.

Yield: 2 servings

A Good Source Of: Vitamin C, folic acid, carotene pigments, potassium, calcium, natural sugars, and enzymes.


NOTE: This article has been adapted from the book, Raw Energy, by Stephanie Tourles, Storey publishing, copyright 2009. The information in this article is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of Ms. Tourles and she disclaims any liability in connection with the use of this information. It is for educational purposes only.

Wednesday, September 1, 2010

Power of Fresh, Raw Fruit & Vegetable Juice - Part 2

Labor Day Blessings To All! I can't believe the summer is nearly over . . . sure has been a hot and dry one here in my neck of northern coastal Maine! My organic, heirloom tomatoes are ripening quickly - finally - and are at least 1-2 pounds a piece . . . absolutely huge, sweet and tasty. Winter squashes and the pumpkin patch are sweetening up nicely, too. Mother Nature plus my good garden soil has sure produced a delicious bounty this summer. The squashes will be enjoyed long into winter.

Juice Blends & Singlular Taste Sensations

In the blog articles that will follow over the next couple of months, I will be sharing recipes that are tasty juice blends derived from a variety of fruits and vegetables. But if satisfying, single-ingredient simplicity is what you are after, you can always whip up a fresh and frothy glass of pure carrot juice (one of my personal favorites), or try tart and tangy Granny Smith apple juice, or a potassium-packed glass of straight-from-the-garden tomato juice - a late summer delight here in my state of Maine. FYI . . . my book, "Raw Energy" (the source of these blog articles), is all about integrating delicious, nutrient-and enzyme-rich, energizing snacks into your diet, so have fun, be creative, and don't be afraid to experiment with unfamiliar flavor combinations. You might be pleasantly surprised at what you can come up with!

A word to the health-wise: Fresh juices oxidize quickly - in other words, their rich nutrient bounty rapidly diminishes with exposure to oxygen. Always drink fresh juices immediately after juicing to derive optimum benefit. As an alternative, though not the ideal way to consume fresh juice, minimal nutrient loss will take place if stored properly for a short period of time. So if you'd like to drink your juice several hours after making it for an energizing snack at work or school, or following a workout at the gym, simply store it in an airtight container such as an insulated beveral bottle immediately after making it, and keep chilled. Consume within eight hours.

Todays' Part 2 of our discussion of fresh juices and health will include a fabulous veggie juice recipe for you to enjoy. Drink this "live" veggie cocktail daily for two weeks and I guarantee that your youthful vitality will spring forth once again. Your cells utilize the health benefits of this yummy "salad in a glass" almost immediately. If you consume an acid-producing, premature age-promoting diet (as most Americans do), heavy in meat, dairy, eggs, fast-food, fried foods, coffee, soda, and refined carbohydrates, then this is the drink for you. It will help to alkalize and normalize the body's chemistry.

V-5: Staying Alive Vegetable Juice Cocktail

Ingredients:
- 4 stalks celery
- 1/2 medium bell pepper (any color), seeded, stem removed
- 6 medium carrots
- 2 medium tomatoes
- 1 medium cucumber

Directions:
Juice the ingredients together. Stir well before serving. Pour into glasses and enjoy.

Yield: 2 or 3 generous servings

A Good Source Of: balanced vitamins and minerals, especially vitamin C, beta-carotene, folic acid, potassium, magnesium, calcium, silicon, and sodium


No time to juice???? I do understand . . . we're all very busy these days. I have a solution. On the market now, there are low-temperature juice powders available that are quite wonderful to use on a daily basis and nearly as good as fresh juicing. Hallelujah Acres, www.hacres.com retails dried barley, beet, and carrot juice powders that taste pretty good and also offers raw snack bars, among other products. Give them a try.

There's another product called "Juice Plus" that I simply adore and as a licensed, holistic esthetician, concerned about the health of my hair, skin, and nails, and youthful vitality, it is a product I won't do without. It is in capsule form and is made from fresh, high quality fruits and veggies. Juice Plus Orchard Blend (red capsule) and Juice Plus Garden Blend (green capsule) - between them - contain 17 total fruit and veggie varieties. The powders are concentrated fruit and veggie juices made using a low-temperature process that preserves the enzymes and nutrients. The dark purple capsule, Juice Plus Vineyard Blend, contains a wide variety of dark purple and red fruits, enzymes, and amino acids that are ultra-potent anti-oxidants. I wouldn't go a day without taking my Juice Plus.

Juice Plus also comes in flavorful, sugar-free, nutritious, chewable "gummies" - that children especially love as do elders and those who cannot or won't swallow capsules. I consider this product a true FIND! And . . . I don't recommend many products - because most don't meet my strict requirements. You can find out more about Juice Plus by going to my other website, www.rawenergy-juiceplus.com. Feel free to contact me through my website: www.stephanietourles.com or through Facebook is you have any questions about juicing or my product recommendations.


NOTE: This article was adapted from the book, "Raw Energy - 124 Raw Food Recipes for Energy Bars, Smoothies, and Other Snacks to Supercharge Your Body", by Stephanie Tourles, Storey Publishing 2009. The information is true and complete to the best of the author's knowledge. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Monday, August 16, 2010

Power of Fresh, Raw Fruit & Vegetable Juices - Part 1

Hello Everyone! I'm beginning a new educational health series today - The Power of Fresh, Raw Fruit & Vegetable Juices! During the next several blog sessions, I'll be passing along vital information about the health building power of consuming fresh, raw juice on a daily basis. I hope you find it inspiring.

Consuming real, fresh, raw juice has many benefits, aside from the pure gustatory delight of downing a colorful, fragrant glass of flavor. The primary action of all juicers, regardless of the brand, is to break apart the normally indigestible cellulose pulp in fruits and vegetables, liberating more nutrients than would be available if those foods were simply chewed and swallowed. Drinking a daily glass of freshly extracted fruit or vegetable juice is a delicious way to obtain a portion of your necessary vitamins, minerals, enzymes, antioxidants, and daily fluid supply. As most of the fiber is removed during juicing, this luscioius liquid, a concentrated source of natural sugars, is easily assimilated and provides nutrients on a cellular level within minutes. For the elderly or the infirm, or for one recovering from an illness, slowly sipping cool or room temperature, fresh juices can be quite soothing and building to the system and can enhance vital nutrient uptake, especially if suffering from diminished digestive capacity.

Believe me when I tell you that a daily glass of fresh juice - whatever blend or singular taste sensation you choose, will definitely energize your body and improve the look and function of your skin. And when your skin's appearance and energy levels improve, you can bet that all other functions inside your body will be getting healthier, as well! That's a fact!

Almost all juices available from the grocery store, whether in glass bottles, cans, plastic jugs, cardboard cartons, or aseptic boxes, are pasteurized (cooked) - read the label. Many contain added sugar, high-fructose corn syrup, artificial flavors, synthetic colors, undesirable artificial sweeteners, and preservatives and may be less than 30 percent real juice. Unless it say pure, fresh-squeezed or fresh-pressed, and unpasteurized, you can assume it isn't. Homemade juice or freshly extracted juice purchased from your local juice bar is the absolute best for your health and taste buds. Really fresh is what you want, not juice that's been sitting on the shelf for an unknown length of time.

If you are hypoglycemic or diabetic, I recommend that you dilute your juice by 50 percent with purified water and ALWAYS sip it slowly - swishing each sip in your mouth so that it mixes with your saliva prior to swallowing. This will minimize the possibility of a "sugar rush" or "sugar high" that might throw your system off balance. This is the best way to serve juice to young children, as well.

In order the make the juice blend recipes that will follow in the upcoming blogs, you will obvioiusly need to purchase a good middle-of-the road juicer that will cost approximately $150.00. Top-of-line juicers can cost as much as $600.00 or more, but aren't really necessary - unless you desire a commercial quality or have a very large family and plan on using your juicer several times per day. If you wish to make wheatgrass juice or nut butters, then you will need to research juicer brands that come with special attachments which allow those additional functions.

In some of the next few juicing blogs, I will mention a few of my favorite juice powders that you can take in lieu of doing actual juicing - as most of us these days are often pressed for time - and juicing does take a bit preparation time plus clean-up.


NOTE: This article was adapted from the book, "Raw Energy", by Stephanie Tourles, Storey Publishing 2009. The information is true and complete to the best of the author's knowledge. All recommendation are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Friday, August 6, 2010

Tips For Luscious Lips - Part V

This is the last in the "Tips For Luscious Lips" natural lip care recipe series and it is one of my favorite, thick yummy lip balms. Children and men really love this one and if you create a big batch, makes fabulous stocking stuffers for the Holiday Season. Makes lips super soft and conditioned!

Vanilla Velvet Honey Lip Balm

This rich and soothing balm can be used year-round. It doubles as a mild antibacterial ointment when applied to cuts and scrapes and helps prevent scarring.

Ingredients:
- 1 tablespoon honey
- 1 tablespoon organic soybean or almond base oil (not essential oil)
- 1 1/2 teaspoons beeswax
- 5 drops vanilla essential oil

Directions:
In a very small saucepan, over low heat or in a small double boiler, warm oil, honey, and beeswax, until the wax is just melted. Remove from heat, add the essential oil, and stir to blend. Now, do these next steps very quickly or the mixture will set up oddly and the water-based honey will separate out from the balm . . . Set the pan in a shallow ice-water bath. Using a tiny whisk or spoon, stir rapidly for 30 to 60 seconds until the honey is incorporated and the formula is like thick peanut butter. It will be a pale yellow-brown color and taste very sweet.

Spoon the mixture into storage containers and cap. Let the mixture set for 2 hours before use. No refrigeration is required, but for maximum freshness and taste, please use within 1 year.

Recommended For: everyone, especially children (flavor & texture are like vanilla honey fudge)
Use: as desired
Prep Time: approx. 30 minutes, plus 2 hours for flavor & consistency to synergize & set
Blending Tools: small whisk or spoon
Store In: small plastic or glass jars or tins
Yield: approx. 5, 1/4 oz. containers or 2.5 tablespoons total balm


NOTE: This article was adapted from the book, "Organic Body Care Recipes" by Stephanie Tourles, Storey Publishing, 2007. The information is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. The author disclaims any liability in connection with the use of this information and rcommends that the reader use their common sense when trying new products on their skin. This information is for educational purposes only.

Saturday, July 17, 2010

Tips For Luscious Lips - Part IV

Summer in northern New England has been a real scorcher lately! Thank goodness for the cool evening fog that rolls in off the ocean. That mist really soothes my garden plants and gives the veggie leaves and flowers a good drink at night.

This time of year, or even in the less humid fall and winter seasons, my lips can become rough and dry. The natural lip care recipe I'm going to share with you today is very, very simple to make using just one ingredient from your kitchen cupboard: baking soda. Won't you please give it a try? I'm sure your lips will be most grateful for the pampering!

Rough Lip Scuff

This simple, lip-scuffing method quickly loosens flaky, dead skin, leaving lips smoother, softer, and healthier-looking. The brushing action stimulates circulation and actually causes the lip tissue to plump temporarily, improving the look of your sultry pout!

Recommended for: everyone, especially those who have chapped, rough, and weather-beaten lips
Use: twice per week
Prep Time: mere seconds
Blending Tools: toothbrush
Store In: do not store; mix as needed
Yield: 1 treatment

Ingredients:
- 1/2 teaspoon baking soda
- Premoistened toothbrush

Directions:
Place baking soda into the palm of one hand and dip damp toothbrush bristles into the soda. Gently brush premoistened lips back and forth for approximately 20 seconds. Be careful not to brush too hard to avoid causing further irritation. Rinse.



NOTE: This article was adapted from the book, "Organic Body Care Recipes", by Stephanie Tourles, Storey Publishing, 2007. The information is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Tuesday, July 6, 2010

Tips For Luscious Lips - Part III

The heat is definitely on here in Maine! July ushered in plenty of high temps, hazy skies, and tons of hair-frizzing humidity, plus lots of lip-frying and drying sunshine. Luckily, I have just the lip-pampering balm recipe to keep your smoocher soft, moist, and protected. Hope you take the time to give it a try. Enjoy!

Honey Fruit-Flavored Lip Balm

This balm is rich and soothing for year-round use. For great taste that appeals to children, you can flavor this balm with synthetic, food-grade flavoring oils such as apple, apricot, peach, or cherry. Essential oils such as anise, fennel, or vanilla also add flavor - if you wish to avoid the synthetics. For the shiniest gloss, use castor oil as the base oil.

Ingredients:
7-8 teaspoons almond, jojoba, organic soybean, or castor base oil
2 teaspoons beeswax
1 teaspoon honey
10 drops lemon, orange, lime, or tangerine essential oil (or food flavoring oil of your choice)
1/4 tube or less of your favorite natural, synthetic-free, colored lipstick (optional)

Directions:
In a very small saucepan over low heat or in a double-boiler, warm oil, beeswax, and honey until the wax is just melted. Use 8 teaspoons of oil for a softer consistency; use 7 teaspoons for a firmer balm.

Remove from heat. Add the essential or flavoring oil and the colored lipstick (if desired), and stir until the lipstick is melted. Set the pan in a shallow ice-water bath. Using a tiny whisk or skinny ice-tea spoon, stir rapidly for 30 to 60 seconds until the honey is completely incorporated and the formula is like thick frosting. It will be a pale yellow color unless you've added colored lipstick.

Spoon the mixture into storage containers, and cap. Let the mixture set for 2 hours before use. No refrigeration is required, but for maximum freshness and taste, please use within 1 year.

Recommended for: everyone, especially children
Use: as desired
Prep Time: approx. 30 minutes plus 2 hours for flavor and consistency to synergize & set
Blending Tools: small whisk or spoon
Store in: small plastic or glass jars or tins
Yield: approx. 6-7, 1/4 ounce containers or 3 heaping tablespoons


NOTE: This article was adapted from the book, "Organic Body Care Recipes", by Stephanie Tourles, Storey Publishing, 2007. The information is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Monday, June 21, 2010

Tips For Luscious Lips - Part 2

Welcome Summer Solstice! To commemorate the day, at about 7am this morning, I went for a 2.5 mile speed walk along the dirt road that meanders through my woods. Simply glorious. At the ocean-view vista at the top of our hill, I paid homage to the summer sun and her warm energy that she sends coarsing through my body and the flowers, herbs, and veggies in my garden. Ahh . . . summer!

As promised in the last blog, I will be sharing some natural lip care recipes that you can make at home and customize to your liking and/or needs. There will be three recipes in total. I'll give you the first one today.

The colorless versions of these lip treatments can be worn alone or as a base or top coat with your favorite commercial lipstick. The colored versions contain no added drying chemicals or mica or fish scales for shimmer; nor do they have that metallic lipstick taste that can linger in your mouth for hours. These beeswax and honey formulas provide only a sheer wash of color.

Using these recipes, you can create a basic, nourishing lip balm or gloss that smells and tastes good, not synthetic or manufactured. Your children will enjoy these lip treats, too!


Healing & Cooling Lip Balm & Gloss

This lip treatment is rich, soothing, ultracooling, and especially good for lips that are weather-beaten or chapped and tender.

Ingredients:
4-5 tablespoons almond, jojoba, or castor base oil (castor oil is preferred if you want a super- shiny gloss)
1 tablespoon beeswax
2 teaspoons honey
20 drops peppermint or spearmint essential oil or tea tree essential oil (optional medicinal choice if you suffer from ultra-chapped or bleeding lips, or have fever blisters)
1/2 tube of your favorite natural, synthetic-free, colored lipstick (optional)

Directions:
In a very small saucepan, over low heat or double boiler, warm oil, beeswax, and honey until the wax is just melted. DO NOT allow this mixture to get too hot . . . no simmering allowed! Do not walk away from the pan. Use 5 tablespoons of oil for a softer consistency; use 4 tablespoons for a firmer balm.

Remove from heat. Add the essential oil (if desired) and colored lipstick (if desired) at this time, and stir until the lipstick is melted. Set the pan in a shallow ice-water bath. Using a tiny whisk or iced-tea spoon, stir rapidly for 30-60 seconds until the honey is completely incorporated and the formula is like thick frosting. If you don't stir rapidly enough, the honey (which is water-based) will tend to separate out of the formula and settle to the bottom. The final product will be a pale yellow color unless you've added colored lipstick.

Spoon the mixture into storage containers and cap. Let the mixture set for 2 hours before use. No refrigeration is required, but for maximum freshness and taste, please use within 1 year.

Important Recipe Information:
Recommended for: everyone
Use: as desired
Prep Time: approx. 30 minutes plus 2 hours for flavor & consistency to synergize & set
Blending Tools: small whisk or spoon
Store in: very small plastic or glass jars or tins
Yield: approx. 12 - 14, 1/4-ounce containers or 6-7 tablespoons


NOTE: This article was written by Stephanie Tourles and adapted from her book, "Organic Body Care Recipes", Storey Publishing, 2007. The information is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author. The author disclaims any liability in connection with the use of this information. It is for educational purposes only.

Wednesday, June 9, 2010

Tips For Luscioius Lips - Part 1

Howdy everyone . . . I'm discussing "natural lip care" today and I'll show you ways to nourish and pamper those delicate lips to keep them soft, luscious, plump, and always comfortable, no matter what the season.

Unlike the rest of your skin, your lips do not contain any sebaceous glands (oil glands) or sweat glands to keep them moisturized and lubricated. If lip tissue is damaged by heat, cold, drying lipsticks, smoking, too many happy-hour beverages, herpes, or other agents such as some prescription medications or anti-aging creams containing glycolic acid or salicylic acid, the small amount of saliva that reaches your lips via the tip of the tongue will not be sufficient to prevent your lips from becoming dehydrated. Thus, many of us constantly slather them with lipsticks, glosses, balms, and ointments of various kinds in an attempt to prevent drying and cracking and simultaneously keep them kissably soft and supple.

If you're a woman, you probably know from first hand experience that many brands of lipstick tend to be drying instead of moisturizing (regardless of the advertising hype). Some can even cause your lips to flake, peel, and become unsightly. What's more, I have yet to see an "all-day formula" that lasts past midmorning without becoming unattractively cakey. Yet take heart! Over the next 4 blogs (this one included), I'll share tips and 4 chemical-free lip balm and gloss recipes that you can make at home and even customize with essential oil fragrance and color, if desired. All of the ingredients in the recipes are actually edible - which is a good thing considering women tend to ingest several pounds of lipstick over a lifetime.

PUCKER UP With These Lip Pampering Tips!

1. When venturing out into the sun, be it the beach or bright ski slope or back yard garden, don't forget to apply a lip balm with an SPF of 15 or higher. Find a natural balm containing micronized zinc oxide which blocks the sun's rays. Today's modern zinc oxide-based balms won't give you white lips like a 1960's lifeguard!

2. Thick castor oil, the main ingredient in most commercial lipsticks, can be applied straight out of the bottle for a natural glossy look sans color.

3. Slick on a bit of cocoa butter for a moisturizing chocolate-flavored lip treat. Great for men and boys because it's colorless and not too shiny.

4. After brushing your teeth, gently brush your lips as well. "Not only does it take away any chapping, but it plumps up the lip temporarily for that sought-after 'pouty' look," says Diane Irons, author of The World's Best-Kept Beauty Secrets.

5. Apply a lip balm frequently throughout the day to create a moisture-resistant barrier on your lips that will help prevent moisture loss.

6. Keep hydrated! Make sure to drink lots of water or herb tea throughout the day.

7. A dab of honey on your lips will act as a humectant, drawing moisture from the air to your skin, keeping your lips soft, plump, and kissably sweet.

8. A dab of vegetable glycerin mixed with vitamin E or wheat germ oil makes an effective, nourishing moisture barrier. Tastes good, too!


NOTE: The above article was written by Stephanie Tourles, lic. holistic esthetician, herbalist, aromatherapist, nutritionist, and author of 9 books on natural skin / body care. It was adapted from her book, "Organic Body Care Recipes", Storey Publishing, 2007. The information is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Monday, May 31, 2010

Digest With Ease - Part III

Greetings Everyone! Here's hoping your Memorial Day is sunny, beautiful, and relaxing. Let's all remember the reason for the holiday and honor those who have fought for our freedoms and pray for a safe and speedy return for those who are still in harm's way.

Today, we conclude the topic of "Digest With Ease" by discussing the importance of your liver. It is a vitally important organ to your overall health and wellbeing - especially where digestion is concerned - but gets forgotten and mistreated.

Love Your Liver

Your liver, located on the right side under your lower ribs, is the most metabolically complex organ in the entire body. Explains Dr. Richard Schulze in the May 2000 issue of his newsletter Get Well!, the liver "Detoxifies, metabolizes, renders harmless and eliminates harmful toxic poisons, chemicals, and substances from your blood. It produces many different enzymes that actually convert toxic poisons into harmless chemicals and then they are eliminated in the bile that your liver excretes."

QUOTE: "To eat is human; to digest, divine." - Charles T. Copeland

Your liver does so much for your body that I'd need an entire book to explain all of its functions, but suffice to say it is vital that you keep it healthy for good digestion. To encourage liver health, eat a nutritious diet consisting of whole, organic, high fiber foods and plenty of purified water. Avoid junk foods, alcohol, fatty and fried foods, processed and chemical-laden foods, smoking, and drugs. Remember, a sluggish, clogged liver, produces a sluggish, unhealthy, lethargic you!

Don Ollsin, herbalist and author of Herbal Healing Journey, suggests organic dandelion root tea and diluted lemon water as daily tonics for the liver. The lemon water is important for its natural hydrocholric acid that the liver converts into some 6 billion different enzymes. Dandelion root and young leaves are first class liver cleansers and tonics. Dandelion provides a rich source of easily-absorbable minerals, clears congestion of the spleen, gallbladder, pancreas, bladder, and kidneys, and is rich in organic sodium being of tremendous benefit to the stomach and intestines.

A fresh dandelion greens salad in springtime is as delicious as it is good for you . . . full of vitamin C and beta-carotene, blood-building chlorophyll, minerals, and acts as a mild diuretic to rid your body of bloat. Take care when consuming dandelion root tea. Don't simmer the dried or fresh root for more than 20 minutes and don't drink more than 1/2 to 1 cup per day as it can have a laxative effect. If you need a gentle laxative, then this is the tea for you, if not, it just might "clean you out". Here's to your healthy liver and comfortable digestion!



NOTE: The above article was written by Stephanie L. Tourles and adapted from her book, "How To Feel Fabulous Today", copyright 2001, Storey Publishing. The information is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guaranteee on the part of the author. Ms. Tourles disclaims any liability in connection with the use of this information. It is for educational purposes only.

Friday, May 21, 2010

Digest With Ease - Part 2: Guide To Digestive Bliss

Hello All:
Here in northern, coastal Maine, we are having an unusually warm, dry spring. This just doesn't happen in May. We're usually cool, damp and foggy. Thus, this lovely weather is allowing me to have a jump-start on the growing season. I've been a busy-bee these last few weeks planting my two large gardens. I'm adding "hidcote" lavender and "anise hyssop" and a medicinal "hyssop" plus "lady's mantle" to my herb garden. My "elecampane" has multiplied nicely since last summer and I now have five large plants. The fragrant "white mint" is spreading her wings and going nuts . . . taking over as mints like to do. I've had to cut her back dramatically so she doesn't consume all of my garden space over time! Please plant some medicinal & culinary herbs, even in pots, if you don't have garden space. They're wonderful to add to foods and use in teas. Mints, rosemary, thyme, lavender, and anise hyssop are terrific used as digestive teas . . . which is our subject today: Digestive Bliss.

Guide To Digestive Bliss

Repeatedly reaching for a commercial antacid is not the answer to digestive problems. The answer lies in simply observing the rules of civilized eating and allowing your body's chemistry to do what it's designed to do, ensuring complete comfortable digestion. Below are some tips that I find helpful if suffering from digestive discomforts . . .

1. Always sit when eating - When I'm super busy, I find that I often eat while standing and trying to do other chores - usually gulping my food and swallowing lots of air. This makes for an unsatisfying meal and frequently ends in severe indigestion accompanied by burping and gas. I notice a big difference in the way I feel if I simply take 20 minutes to sit down, relax, and enjoy my meal.

2. Say grace - Offer a few words of reverence or have a moment of silence for the nourishment you are about to consume. This simple act alone causes you to pause before eating, thereby putting your digestive system at ease.

3. Give yourself an enzymatic boost - I find that when I suffer from an occasional bout of indigestion, a couple of plant-based enzyme capsules taken right after my meal really do the trick. Available in health food stores, they assist the digestive system naturally without disrupting the acid/alkaline balance.
Typically, I take one capsule daily of a product called "PB 8" (though, not an enzyme) to ensure that I get the appropriate amount of good flora in my gut. It contains eight different strains of probiotics and I find that I don't get yeast infections, colds, or digestive upsets when I keep up my intake of this wonderful product.

4. Eat raw veggies - Begin your meals with a raw veggie salad or glass of freshly made raw vegetable juice, such as a carrot, celery, and apple blend, Chew or sip very slowly and thoroughly. Raw foods, which happen to be severely lacking in the American diet today, are chock-full of live enzymes that aid in the digestive process. As a bonus, you'll tend to eat less if you fill up on a large, fiber-rich salad first!

5. Eat in a quiet atmosphere - Turn off the TV, silence the cell phone, put away the newspaper, and eliminate other distractions. A little soft music is nice in the background - if you wish.

6. Heed nature's call - Make time to go to the bathroom. Sounds like an odd statement, I realize, but some people will just hold it all in - in an effort to get more work done. By all means, don't do that! You'll just be miserable. Regularity is one of the keys to a happy, proper functioning digestive system and a flat abdomen!

7. Chew, chew, chew! - Digestion begins in the mouth. Chew each bite until it is nearly liquefied, then swallow. That way the enzymes present in your saliva have a chance to initiate the digestive process. Thorough chewing also promotes slower food consumption - thus you eat less.

8. Don't eat when angry, stressed-out, or physically exhausted - Digestive juices are suppressed during emotionally or physically demanding times. Digestion requires lots of energy. Wait until you are relaxed and calm before you eat.

9. Don't drink lots of fluids during your meal - Sipping is okay. A stomach full of liquids slows the digestion of solid foods and dilutes the digestive juices. Also, avoid ice-cold beverages; they interfere with digestion. Think of your stomach as a crock pot. It needs to maintain an even temperature in order to cook or "digest" the food within. If you add cold water to the crock pot, it takes it a while to get back up to temperature and continue cooking the food. If you did this, the crock pot might not even cook your food properly and allow it to sour. Thus with your stomach, if you accompany your food with iced drinks, it lowers the stomach's temperature, and slows digestion. It really is true. The teachings of Ayurveda and Traditional Chinese Medicine always stress drinking liquids at room temperature or slightly warm.

10. Try to eat at approximately the same times each day - Your body likes rhythm. Mother Nature has her natural rhythms and so does your body. Your digestive system functions better on a regular schedule. You know what happens when you travel and upset your normal eating patterns . . . digestion tends to go awry and stomach / intestinal upsets occur.

11. Leave the table - When you think you could still stomach a little bit more food, stop eating. It takes your brain up to 30 minutes to register that it is full.



NOTE: This article was written by Stephanie Tourles, lic. holistic esthetician, aromatherapist, herbalist, & nutritionist, and adapted from her book, "How To Feel Fabulous Today", copyright 2001, Storey Publishing. The information in this article is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author. The author disclaims any liability in connection with the use of this information. It is for educational purposes only.

Sunday, May 9, 2010

Digest With Ease - Part 1

Spring Blessings & Greetings To All . . . Today we will begin Part 1 of a 2-part discussion on the topic of digestion and the importance of achieving digestive bliss to encourage proper nutritional uptake and a harmonious working, comfortable body.

DIGEST WITH EASE

The adage "You are what you eat" should actually be, "You are what you properly digest, assimilate, and eliminate." No matter how healthy your diet, if you can't properly digest your food, then you can't a ssimilate the necessary nutrients to keep your body functioning at optimal levels.

Your digestive system consists of a 25 to 35 foot long, winding, twisting tube that receives at one end (the mouth) and eliminates the spent product from the other end (the anus).

Indigestion is a major problem incurred by a large percentage of the population, especially the over-40 crowd. The manufacturers of popular antacids are quite aware of this dilemma and are quick to capitalize on America's discomfort. Just turn on the television and their ads instantly appear right after lunch and dinnertime. They offer quick, albeit temporary, relief to those who regularly gorge themselves on massive quantities of greasy, excessively spicy, or fiberless foods, or those you lead stress-filled lives, smoke, drink alcohol on a regular basis, and eat on the run. If you continually stuff yourself past the exploding point, eat too fast or under stressful conditions, or make poor food and lifestyle choices, your body is bound to rebel.

Travel often? Then you've probably suffered more than your share of digestive distress. Whether traveling for business or pleasure, by plane, train, bus, or car, simply being away from home base for any extended amount of time takes your body out of its comfort zone. A toll is always to be paid by your digestive system with new dining times, potentially lots of sitting, unusual foods, eating on the run, new water, jet lag, and new sleeping environment.

Disorderly conduct . . . Digestive disorders left untreated can eventually lead to serious problems, such as cirrhosis of the liver, jaundice, hepatitis, diverticular disease, and cancers of the digestive system. Anyone suffering from chronic digestive problems can attest to how unbearable the disease makes everyday life!

In my next blog, Part II of "Digest With Ease", I will give you handy, easy to apply tips to bring more comfort to an often uncomfortable situation - digestive difficulties. My Guide To Digestive Bliss will also offer ways in which to prevent indigestion in the first place.

Until next time, have peaceful experiences, pray for peace, spread peace among all living beings.


NOTE: This article was written by Stephanie Tourles, lic. holistic esthetician, aromatherapist, nutrition specialist, and herbalist, and has been adapted from her book, "How To Feel Fabulous Today!", Storey Publishing, 2001. The information in this book is true and complete to the beset of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of the author. Ms. Tourles disclaims any liability in connection with the use of this information. It is for educational purposes only.

Saturday, April 24, 2010

Osteoporosis: The Silent Disease - Part 3

This is Part 3 on the topic of osteoporosis. I want to tell you a bit about one of my favorite calcium / mineral-rich foods - sesame seeds - and why you should make them a part of your daily diet.

Sesame Seeds: The Tiny Yet Mighty, Tasty Seeds That Deliver A BIG Nutritional Punch!

Unless you regularly consume traditionally-made "halvah" - sesame seed candy, or "gomasio" - the toasted sesame seed / sea salt condiment, or drizzle sesame-garlic tahini salad dressing over your greens, the only time that you can probably remember eating sesame seeds is when you ate your last hamburger bun. Shame!

The tiny, oval, pale brown sesame seed delivers a big nutritional boost toward growing and maintaining healthy bones, teeth, hair, skin, and nails. This tasty seed is almost 19 percent protein and is richly endowed with B & E vitamins, calcium, copper, zinc, magnesium, manganese, potassium, iron, phosphorus, and other trace minerals. Try to find unhulled, whole sesame seeds; these are darker in color and considerably richer in nutrients than their white, hulled cousins.

A good way to add sesame seeds to your diet is to replace peanut butter with organic, crunchy sesame butter. I prefer raw sesame butter, but the toasted variety is okay, too. Sometimes sesame butter is referred to as "tahini" or "sesame tahini". I also like to make sweet sesame snack balls by combining sesame butter with enough whole sesame seeds to form a stiff paste. Add raw honey to sweeten, then form into small balls about one-inch in diameter, and roll in unsweetened coconut shreds to coat. Refrigerate, then enjoy. Yum.

Benefits: If you eat 2 or 3 of these nutrient-dense, decadent treats each day, you may find that your PMS symptoms begin to diminish, a calm demeanor envelopes you and you don't become rattled so quickly, you fall asleep with ease and stay asleep, and perhaps if you suffer from restless leg syndrome, this begins to abade. As sesame seeds are high in fiber and healthy oil, constipation issues will be lessened. Not bad for a tiny seed!!

NOTE: The above article was written by Stephanie Tourles, lic. esthetician, herbalist, cert. aromatherapist, and nutritionist, and adapted from her book, "How To Feel Fabulous Today!", Storey Publishing, 2001. The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Saturday, April 17, 2010

Osteoporosis: The Silent Disease - Part 2

Hi everyone. I hope spring has sprung in your neck of the woods and you are enjoying nature's refreshing color pallette. Here in Maine, the forsythia, daffodils, and dandelions are just beginning to show their vibrant yellows. Spring is SLOW to come to Maine, but this year we've been lucky with moderate temps and just the right amount of rain. Today we will continue with our discussion of osteoporosis and natural ways to build better bones.

BUILD BETTER BONES - NATURALLY

"The causes of calcium loss may include decreased estrogen in women after menopause, decreased testosterone in elderly men, lack of weight-bearing activity, smoking, excess dietary animal protein, processed sodium, caffeine, and soda pop. In other words, most instances of osteoporosis are due to lifestyle choices," according to Ronald G. Cridland, M.D., certified member of the International Association of Hygienic Physicians (IAHP). Other causes of osteoporosis can include regular use of steroids and aluminum-containing antacids, lack of regular menses, history of anorexia, low bone density, poor dietary habits, hyperthyroidism, and poor health in general.

Osteoporosis does not have to be a fact of life. It can be prevented to a great degree and is often partially reversible with proper diet, exercise, and lifestyle changes. Disease prevention is always the preferred way to go, bit it's never too late to take corrective action no matter the status of your present bone health. Here are some tips to help all adults slow and/or prevent bone loss:

1. Strengthen your digestion. Many Americans suffer from poor digestion. Maximum nutrient absorption is not possible with an impaired digestive system, which tends to get worse as you age. Remember to chew your food well, eat in a relaxed atmosphere, take a daily probiotic to aid digestion, take a few drops of digestive herbal bitters (available in health food stores) prior to eating and after eating, and if indigestion is still a problem, follow your meal with mild fennel tea or a warm cup of ginger root tea. Try to eat lightly and not stuff yourself. An ultra-full belly is hard on the digestive system, tends to make you gassy, drains your energy, and doesn't get assimilated well.

2. Moderate your protein intake. According to John A. McDougall, M.D., "Excess consumption of protein triggers the kidneys to excrete calcium from the body. For people on high-protein diets, these losses are significant. Studies have shows that the quantities of protein commonly consumed by Americans cause calcium to be lost from the body at a rate that is greater than the body's capacity to absorb more calcium. It is estimated that between 1% and 4% of the adult skeleton is lost each year on the high-animal-protein American diet. This net loss of calcium occurs even when people consume high quantities of calcium."

3. Eat a "strong bone" diet. Include moderate amounts of whole grains, nuts, and seeds, plentiful fruits and vegetables, bi-weekly servings of canned salmon and sardines along with their edible bones, as well as small amounts of organic chicken, beef, and other fish/shellfish. Eliminate processed foods. A strong, supportive skeleton needs ample amounts of vitamins C, D, K, and calcium, magnesium, manganese, copper, zinc, silicon, boron, moderate amounts of phosphorous, and naturally-derived fluoride. Mineral-rich herbs to add in your daily diet include nettles, horsetail, comfrey leaves, calendula blossoms, and raspberry leaves.

I need to mention a supplement that I'm quite passionate about, and that is raw, fermented cod liver oil blended with high-vitamin butter oil. It delivers real, absorbable vitamins A and D plus the necessary amounts of the essential fatty acid - omega 3. These nutrients are essential for proper bone development, brain function, skin and nerve health. Search online for "raw fermented cod liver oil" and you will find a few good sources from which to purchase. It is more expensive and rare than cod liver oil you will find in the health food store, but most of those oils have been heated to high temps and the vitamins have been destroyed requiring the manufacturer to add back synthetic vitamins - off all things! Natural is always better!

4. Moderate dairy intake. Contrary to popular belief, dairy products are not the best foods for building bones. Yes, most dairy products are high in calcium, but they are also high in protein and leave an acidic ash in the body after digestion. This causes calcium to be excreted from the body, not retained. Additionally, after age 4, most people cannot properly digest dairy products due to an absence of necessary enzyme production. Cow's milk is best suited for calves, not humans. If you feel that you must drink milk or eat other dairy products or just cannot live without them, please consume organic, grass-fed, raw cow or goat milk/cheese/kefir only. Pasteurization makes dairy harder to digest as it kills the live enzymes contained within, and most commercial dairy was produced from cows raised on pesticide-laden grain (grass is their natural food, not grain), and is tainted with antibiotics, herbicides, steroids, etc. This kind of dairy definitely does not do a body good!

5. Make an impact. Your bones need at least 30 minutes of daily weight-bearing exercise in order to build and preserve the most bone. Brisk walking up and down hills, stair climbing, weight lifting, running, dancing, and jumping rope fill the bill. A sedentary lifestyle will rapidly accelerate bone loss.

6. Don't smoke. Cigarette smoking and the smoking of recreational marijuana can inhibit bone growth, boost calcium excretion, and impair digestion. It also slows the healing of fractured or broken bones.

7. Limit salt and sodas. Refined salt (aka free-flowing bleached grocery store salt), sodium in most manufactured foods, and the phosphorus contained in sodas are calcium-depleting minerals. If your diet is high in junk foods or you eat out several times a week you are probably consuming excessive amounts.

8. Check your medications. Several medications can increase the likelihood of bone loss. Among these are adrenal corticosteroids (cortisone-like drugs), anticoagulants (blood thinners), aluminum-containing antacids, some chemotherapy medications, antidepressants, certain diuretics, and some antibiotics. Check with your health care provider for possible side effects and how to counter them.

9. Limit alcohol consumption. Daily intake beyond a small glass of wine or beer can interfere with calcium absorption.

NOTE: The above article was written by Stephanie Tourles, a lic. holistic esthetician, aromatherapist, nutritionist, and herbalist, and adapted from her book, "How To Feel Fabulous Today", Storey Publishing, 2001. The information is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of the author. Ms. Tourles disclaims any liability in connection with the use of this information. It is for educational purposes only.

Friday, April 9, 2010

Osteoporosis: The Silent Disease - Part 1

I realize that the subject of osteoporosis has been written about to no end . . . but the incidence of this potentially crippling disease continues to rise in young and old alike. In fact, it is increasing dramatically worldwide, especially in developed countries where protein and dairy consumption is high, rich and processed foods abound, sedentary living is commonplace, high stress is rampant, and environmental chemicals and poisons are encountered every day. Approximately 33 percent of all American women and 20 percent of all American men will suffer serious consequences related to this disease at some time in their lives. Many more will suffer from minor to moderate effects, especially in their smaller joints and as general stiffness throughout their body.

Being well-versed in natural therapies, including nutrition and herbalism, I'd like to give you my perspective on this disease and natural tips to use towards prevention and/or moderating the progress of osteoporosis. I hope you find some useful information that you can apply to your daily life.

Osteoporosis is a condition of weak, thin, porous bones, and it is not limited to frail, little old ladies anymore. Porous bones can be found in just about anyone, from a 16-year-old football player to a 60-year-old man who's been on prednisone to treat asthma complications.

Osteoporosis is often called the "silent disease" because bone fractures and breaks can occur without warning. Often it's the arm, wrist, foot, or hip that breaks. The bones of the spine are also a common area of thinning. Frequently, over several years or even decades, the supportive vertebrae will collapse upon themselves, causing the trademark stooping posture, loss of height, and back and neck pain.

You must realize that bone is a dynamic, living, semi-flexible tissue. It is not simply a fixed, hard structure. Like your skin, it is in a continual state of flux, always regenerating and degenerating. This constant tearing down and rebuilding of bone helps keep your skeleton strong - that is, as long as you provide it with the necessary building blocks.

Bone health is dependent on more than just calcium intake! Maintaining bone health is not as simple as popping a daily calcium supplement or drinking a cup of milk. Bone health is determined by the interrelationship of circulating levels of minerals, trace minerals, hormones, vitamins, proteins, and other nutrients, as well as regular weight-bearing activities, sunlight, and right lifestyle.

If you are taking TUMS or another popular drugstore brand of calcium supplement on a daily basis . . . confident that you are covering all of your "calcium bases" . . . please, I beg of you, think again. What you are eating is primarily artificial color, flavor, filler, and chalk (calcium carbonate) or ground up oyster shells. Your poor body doesn't know what to do with synthetics - other than store them in fat tissue - nor does it know how to process chalk or oyster shells. We humans are not meant to consume inorganic minerals such as chalk or oyster shells. Just think what they'd do to your teeth if you didn't powder them first! Instead, if you were to put that calcium carbonate powder or oyster shell powder on your organic garden as a fertilizer, and allow the vegetables to naturally uptake that inorganic mineral substance, then you could eat those calcium-rich veggies when ripe, and be able to absorb organic calcium. When inorganic minerals are absorbed via a growing plant, they are converted to organic minerals - which a human body can easily absorb and assimilate. But eat chalk or oyster shell powder and assume it will be assimilated into your bones, I don't think so!

That's a bit of "food for thought" . . . Next week I'll continue with Part 2 . . . How To Build Better Bones Naturally. Stay tuned . . .


NOTE: This article was written by Stephanie Tourles and adapted from her book, "How To Feel Fabulous Today!", Storey Publishing, 2001. The information is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author. Ms. Tourles disclaims any liability in connection with the use of this information. It is for educational purposes only.

Wednesday, March 31, 2010

Healthy Eating Principles

Hello All . . . I have just returned from another leg of my book tour for my latest book, "Raw Energy". Last week, I was in Providence & Cranston, Rhode Island at the Whole Foods Markets doing raw food demonstrations and giving talks about the benefits of raw foods. Both events were "sold out" and I was thrilled that so many wanted to discuss nutrient-dense foods and raw foods, in particular.

Whole Foods Market has a wonderful brochure they are now passing around to consumers encouraging a healthier lifestyle through healthy eating, education, and support. The brochure is titled "Health Starts Here . . . Get Started Today" and it includes this real nifty pull-out card that lists the "Aggregate Nutrient Density Index" or ANDI for top 10 foods by departments such as "Produce", "Fruit", "Beans", "Nuts & Seeds", "Whole Grains", "Meat", "Fish", "Cheese", and "Refrigerated Dairy Case". An ANDI score shows the nutrient density of a food on a scale from 1 to 1,000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including, but not limited to: vitamins, minerals, phytochemicals, and antioxidant capacities. Being the "foodie" that I am (even with a degree in nutrition), I found some of the food rankings to be real eye-openers. The "Green Vegetables" category listed under "Produce" ranks the absolute highest in nutrient density. I've always been a big proponent of eating lots of greens and consuming daily green drinks such as wheatgrass, barleygrass, spirulina, and chlorella. I knew, deep down inside, that greens were fabulous for you!

I encourage those of you who live near a Whole Foods Market to pick up one of these brochures and read it thoroughly - absorbing the information.

Below, I will quote the brochure's "Healthy Eating Principles" section. Some of it you've read before or heard in the media, but it stands to be re-iterated. What you eat becomes your beauty, energy, long-term youthfulness, and total body health! Never forget that!

"Whole Foods Market - Healthy Eating Principles"

At Whole Foods Market, we believe that focusing on these 4 criteria offers the greatest health benefits, no matter what dietary path you follow.

Plant-Based
- Emphasize fresh vegetables, both raw and cooked; fruits; legumes/beans; nuts; seeds; and whole grains.
- Eat a colorful variety of plants to ensure you're getting the best nutrients for your body, which leads to feeling satiated.

Whole-Foods
- Choose foods that are real, fresh, natural, organic, local, seasonal, and unprocessed.
- Eliminate the consumption of refined, highly processed foods and foods void of nutrients, such as artificial flavors, colors, preservatives, sweeteners, and hydrogenated fats.

Low Fat
- Get your healthy fats from plant sources, such as nuts and avocados.
- Minimize extracted oils and processed fats.
- Reduce or eliminate consumption of animal products; choose leaner meats and seafood, and low-fat dairy.

Nutrient Dense
- Choose foods that are rich in nutrients when compared to their total caloric content; also known as foods with a high nutrient density.
- Build your menus around plant-based foods to ensure highly nutrient-dense meals.
- Choose foods with a wide spectrum of vitamins, minerals, phytonutrients and antioxidants.
- Look for the Aggregate Nutrient Density Index (ANDI) scoring system to guide you on healthier choices.

NOTE: The above article was written by Stephanie Tourles and was adapted from the Whole Foods Market brochure, "Health Starts Here - Get Started Today", copyright 2010 Whole Foods Market, IP, L.P. It is for educational purposes only.

Sunday, March 14, 2010

Raw Food Snacks Under 200 Calories

Hello Everyone . . . I've just returned from a long book tour on the California coast - for my new book "Raw Energy" - in which I gave many talks and raw food demonstrations at several independent book stores such as Warwick's in La Jolla and Copperfield's in Sebastopol. I also did a live television bit for San Diego Living and an internet video for www.organicauthority.com. My visit to the Real Goods store in Hopland allowed me to travel through wine country - which was extraordinarily green. Apparently, California has had quite a bit of rain thus the countryside looked more like the emerald hills of Ireland rather than the normally golden hills of California.

I have to recommend one restaurant, in particular, to those of you visiting San Diego . . . "Miguel's" in Point Loma. If it's a nice day, make sure to ask for a table on the second floor open-air porch! Miguel's offers true Mexican fare at its finest! If you enjoy shrimp ceviche, theirs is spectacular . . . delicate raw shrimp marinated in fresh lime juice and green chili sauce . . . superb - as is their taco salad.

The topic today is raw food snacks. To prevent weight gain and keep energy up and your mood and blood sugar stable, aim for two or three 150- to 250- calorie snacks per day, depending on your activity level. Here are some delicious energy bites and drinks all under 200 calories - they're all nutrient-dense and filling, plus there's no need to worry about consuming unhealthy fats or refined ingredients!

1. 2 small celery ribs, each stuffed with 1 tablespoon raw almond butter
2. 1 small apple and 1/4 cup raisins or currants
3. 10 to 15 raw almonds, hazelnuts, or pecans
4. small plate of carrot sticks, bell pepper strips, celery sticks, radishes, and cucumber slices with
1/3 cup guacamole dip
5. 2 cups fresh or frozen strawberries or berries drizzled with raw honey
6. 1 cup freshly made raw almond milk and 1 large dried fig
7. quick banana smoothie: 1/2 frozen banana blended with 1 cup fresh, raw almond milk and
dash of cinnamon or nutmeg powder
8. small handful of unsulfured, dried fruit: cherries, apples, apricots, pineapple, or mangoes
9. 8-ounce glass of fresh carrot or apple-ginger juice - put your juicer to work for your health!
10. 1/4 cup of your favorite raw trail mix
11. 2 or 3 small fresh fruit kabobs
12. half an avocado with a squeeze of lemon juice and sprinkling of sea salt & dried basil
13. 2 cups freshly made gazpacho
14. 1 tablespoon raw tahini (sesame seed butter) or raw almond butter and 1 tablespoon raw
honey swirled together


NOTE: The above article was written by Stephanie Tourles, lic. holistic esthetician, herbalist, nutritionist, author, and raw foods enthusiast. It was adapted from her latest book, Raw Energy, (Storey Publishing, 2009). The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Saturday, February 27, 2010

The Benefits of Raw Food Snacks - Part 2

Hello Again - This blog will feature "Part 2" of the introduction material (begun with the previous blog) written in my newly released "Raw Energy" book. I hope that after reading this, it will inspire you to want to read the entire book and try some of my raw snack recipes. In future blogs, I will be discussing - more indepth - the importance of consuming raw foods in your daily diet.

Part 2 starts here . . .

"What is the real health difference between my raw snacks and ubiquitous commercial snacks? Most conventional snacks are made with processed, refined, nutritionally empty ingredients with a sprinkling of preservatives and synthetic flavorings and a heavy-handed complement of white sugar and sodium. Yes, consuming them will indeed give you a real, albeit temporary, energy lift when you need it most. But because they are not created from whole foods consisting of unprocessed proteins, essential fats, and complex carbohydrates, that digest slowly and feed your body with sustained vitamin-and mineral-rich pep, but instead are made of refined ingredients, stripped of their former life-giving elements, they will cause your blood sugar to spike. Within an hour or so, the opposite happens: your blood sugar plummets, and low blood sugar means low energy, a cranky attitude, and a hankering for even more junk. By consistently consuming these types of snack foods, day in and day out, you may have unknowingly jumped into an unhealthy eating cycle replete with unstable energy, a raging appetite, poor health and mood, and a less-than-radiant appearance.

It's time to hop off that merry-go-round of poor snacking choices. The recipes in Raw Energy are chock-full of nutrients and long-term energy boosters that taste so incredibly good, you'll wonder why you haven't been snacking this way all along. These raw snacks meet your body's nutrient quota, trigger your natural appetite-regulating hormones, and won't leave you wanting more. We tend not to overeat the foods that satisfy on all levels.

The basic goal of this book is simple: to introduce you to a new way of snacking healthfully in the raw. The snack recipes in this book eliminate the negatives and accentuate the positive aspects of snacking, helping to maximize vigor, vitality, beauty, physical stamina, and endurance at every stage of life. These family-and friend-tested recipes will aid in the achievement of the utmost nature has to offer: total, resilient, whole-body health, with eyes that sparkle, hair that is lustrous, skin that is fresh, glowing, moist, and smooth, nails that are strong, bodily organs that function well and work in harmony with each other, and - best of all benefits, as far as I'm concerned - mental and physical energy to spare. The road to health can be paved with wonderful freshness, new taste sensations, vibrant colors, and delectable flavors that make your taste buds dance and your spirits soar.

Anyone who is still a bit dubious or isn't sure about the taste excitement of whole, raw snack foods will swallow his or her skepticism with the first bite of my Creamy Carob Freezer Fudge or sip of my Papaya Sunset Soup. So, turn the pages and absorb a bit of information about the fresh world of raw foods and the importance of regular snacking. Learn how to stock your kitchen with the best raw ingredients and essential food-processing equipment and gadgets, and read the primer on learning how to "uncook". Then, jump right in, find a recipe that piques your interest, get your hands messy, and be prepared to enjoy some luscious snacks in the raw. The recipes are relatively simple to concoct, yet exciting on both visual and taste-satisfying levels. Once you get the knack of cooking in the raw, I hope you will be inspired to tap in to your own inner creativity in tweaking these recipes to suit your own personal tastes and dietary needs.

NOTE: The above article was derived from the book, Raw Energy, by Stephanie Tourles, Storey Publishing, 2009. The information is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author. Ms. Tourles disclaims any liability in connection with the use of this information. It is for educational purposes only.

Saturday, February 20, 2010

Raw Energy - Part 1

Hello Everyone . . . Right now, I'm on the road, smack in the middle of my book tour for my latest book, "Raw Energy". I'm traveling throughout the country giving talks and doing raw food prep demonstrations and speaking to all manner of people who are interested in the raw food movement and what energizing, pure raw food can do towards helping to heal their bodies and rev up their energy levels.

"Raw Energy" was published in late December 2009 and is an introductory book into the world of raw foods. It is not a "militant" raw foodist book that will try to convert you to a 100% raw food diet and persecute you if you don't eat all raw, but rather, it is a book that will encourage you to integrate more raw, luscious, whole foods into your diet. It presents to you124 recipes for raw food snacks that range from juices, nut milks, smoothies, trail mixes, raw cereals and fruit parfaits, veggie chips and dips, to frozen fruit creams, chilled fruit soups, dehydrated energy bars, and raw confections (including raw fudge!!).

"Raw Energy" will also describe for you the equipment essentials necessary for making raw food creations, teach you how to "uncook", and will introduce you to raw food recipe ingredients and a few more exotic ingredients, such as raw cocoa, raw carob, spirulina, raw soy sauce, bee pollen, plus others.

I'm going to begin this Part-1 by writing, verbatim, the introduction of my book. I want you to see just how exciting and potentially delicious the addition of more raw foods - in the form of snack foods - into your diet can be. Here we go . . .

THE BENEFITS OF RAW SNACKS

"Raw Energy" was written especially for those of you seeking healthful and dramatically different alternatives to empty-calorie snack foods such as doughnuts, muffins, white-flour bagels, vending machine junk, processed cookies, cakes, candy, crackers, and chips, fast-food milkshakes, artifically flavored milk drinks, and pasteurized canned and bottled juices - not to mention so-called energy bars that frequently contain refined fruit syrups and high-fructose corn syrup.

The methodology of food preparation in "Raw Energy" represents a huge departure from the way most Americans cook. My aim with this book is to introduce you to a new realm of food preparation: uncooking! I hope to educate and make you, my health-conscious readers, aware that raw snacks can be far more satisfying than conventional snacks while providing deep, sustained, "get-up-and-go" power and promoting health, vitality, and good looks - as they tantalize the taste buds. The all-raw-ingredient recipes are easy to make, delicioius, and delightful to the eye and palate. And better still, they are highly nutrient-dense and enzymatically potent: raw foods retain their naturally occurring enzymes, which typically make them easier on the digestive system than cooked foods. These energy treats consist of real, whole foods, and are completely unheated and uncooked, as is each individual ingredient. Unlike most "no-bake" cookbooks published to date, "Raw Energy" recipes contain no sugar, fruit juice concentrate, jams or jellies, marshmallows or fluff, corn syrup, chocolate syrup, flour, dairy products, refined salt, candy pieces, toasted or roasted ingredients, malt sugar, chocolate or butterscotch chips, sulfured dried fruit, or hydrogenated fats. They DO contain raw nuts and seeds, raw unprocessed honey, raw nut butters, unsulfured dried fruits and coconut, raw oats, raw carob and raw cocoa (yes, raw cocoa powder does exist), freshly extracted juices, nut milks, and all types of fresh and frozen fruit. I even use raw sweet potatoes and zucchini to create sinfully delicious, crispy, dehydrated vegetable chips. These snacks are good for your body (nutrition and taste), mind (no guilt), and soul (satisfying).

I'll stop here this week. Next time, I'll pick up with, "What is the real health difference between my raw snacks and ubiquitous commercial snacks?" . . .


NOTE: This article / blog was written by Stephanie Tourles and taken from her new book, "Raw Energy", Storey Publishing, 2009. The information given is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author. The author disclaims any liability in connection with the use of this information. It is for educational purposes only.

Tuesday, February 2, 2010

Nourish Your Hair - Part 2

In the last blog, I promised that I'd give you a yummy herbal tea recipe to naturally nourish your hair. Well . . . here it is. Now, I won't guarantee that this tea will make you sprout hair as long and lush as Rapunzel's, but this mineral-rich brew is a delightful way to nourish your hair (skin and nails, too) from the inside out. This recipe uses dried herbs, and will yield 2 cups of tea.

This is a terrific tea to drink on a daily basis to remineralize your body, especially if you have weakened bones, have recently broken a bone, or are pregnant and want to ensure that your unborn child receives plenty of naturally-derived minerals to build strong bones and teeth. The herbs are very safe to consume regularly.

RAPUNZEL'S FAVORITE HERB TEA

Ingredients:

- 1/2 teaspoon horsetail
- 1/2 teaspoon raspberry leaves
- 1/2 teaspoon nettles
- 1/2 teaspoon oat straw
- 1 teaspoon peppermint
- 2 cups boiling, purified water
- Honey or lemon to taste (optional)

Directions:

Add the herbs to the boiling water, then remove pan from heat source. Cover and steep for 5 to 10 minutes. Or, steep for 4 hours for a super-nutritious infusion. Strain. Add honey or lemon to taste, if desired. Sip slowly and enjoy.


NOTE: This article was written by Stephanie Tourles, lic. holistic esthetician, aromatherapist, herbalist, and nutritionist. She is the author of "Organic Body Care Recipes", Storey Publishing, 2007; and "Raw Energy", Storey Publishing, 2009; plus many other titles on natural body care. The information in this article is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of the author. The author disclaims any liability in connection with the use of this information. It is for educational purposes only.

Thursday, January 21, 2010

Nourish Your Hair - Part 1

Hello everyone! Sorry for my absence, but I've been away on the first leg of my book tour for my latest book, "Raw Energy". Look up my website, www.stephanietourles.com to see the cover shot and read more about it. It is now available in bookstores everywhere! In the next few weeks, I'll be introducing you to the wonders of raw foods and how they can benefit your health, beauty, and overall energy level. The study of raw foodism is fascinating and if you want to learn more . . . stay tuned.

Today, though, after many, many requests, I'm going to give you some advice on how to ensure that you have a fabulous head of gorgeous hair. If I'm having a bad hair day (and I know this may sound shallow) then my self-confidence is down. Sound familiar? Here's some dietary advice to follow so that your crowning glory stays in tip-top shape.

Healthy, shiny, bouncy hair is a reflection of proper nourishment and a healthy lifestyle. Even if you use the highest-quality natural shampoos, conditioners, and styling aids, the condition of your hair will still suffer if your diet is lacking in necessary nutrients. If you hair seems lackluster, try modifying your diet.

HOW TO HAVE HEALTHY HAIR

Eat more protein if your locks are limp, lifeless, and slow growing. Good sources of protein include organic eggs, organic lean meats and wild-caught fish, beans and seeds, whole grains, fermented soy such as tempeh, and organic raw dairy products or homemade raw almond or walnut milk. Please avoid pasteurized dairy products and especially non-organic sources of dairy as they contain large amounts of chemicals and hormones that "don't do a body good".

Get your ABC's. These vitamins are vital to the health of your hair and scalp. Good sources of vitamin A include minimally heated (preferably raw) cod liver oil; red, yellow, and orange vegetables and fruits; spirulina; organic egg yolks, and deep green leafy vegetables. Good sources of vitamin C include citrus fruits, deep green leafy vegetables, rose hips, tomatoes, berries, pineapple, apples, persimmons, cherries, bell and hot peppers, papayas, and grapes. Good sources of vitamin B include organic lean beef, poultry, egg yolks, liver, raw milk, brewer's yeast, whole grains, alfalfa, nuts and seeds, fermented soy products, deep green leafy vegetables, spirulina, wheat germ, molasses, peas, and beans.

Cut back on caffeine, alcohol, refined sugar and flour, and junky snacks. These empty-calorie foods deplete your body's stores of vitamins B & C.

Include iodine, sulfur, zinc, and silica in your diet. These four minerals are essential for proper hair health (and nice nails). Good sources of iodine include all types of wild-caught fish, spirulina, sunflower seeds, and sea salt. Good sources of sulfur include turnips, dandelion greens, radishes, horseradish, string beans, onions, garlic, cabbage, celery, kale, watercress, wild-caught fish, organic lean meats, eggs, and asparagus. Good sources of zinc include spirulina, barley grass, alfalfa, kelp, wheat germ, pumpkin seeds, sunflower seeds, almonds, whole grains, brewer's yeast, raw milk, organic eggs, oysters, nuts, and beans. Good sources of silica include horsetail herb, spirulina, nettles, dandelion root, alfalfa, kelp, flaxseeds, oatstraw, barley grass, wheat grass, apples, berries, burdock roots, beets, onions, almonds, sunflower seeds, and grapes.

In next week's blog, I'll share with you one of my favorite mineral-rich herb tea recipes which will nourish your hair from the inside-out!

NOTE: The information in this article is true and complete to the best of author Stephanie Tourles' knowledge. All recommendations are made without guarantee on the part of the author and she disclaims any liability in connection with the use of this information. It is for educational purposes only. For more organic hair care information, please see Stephanie's book, "Organic Body Care Recipes", Storey Publishing, 2007.