Houses of Healing

Respiratory and Digestive Wellness: Part 7 - Detoxification

The lungs and colon can be gradually renewed by eating healthy, protective foods and engaging in an active lifestyle.

Extreme and intense cleansing and fasting methods - including colonics - can too easily show surface changes that are quickly replaced by even more toxic, mucus laden foods and activities. Letting go of sluggish lung and colon attachments is not easy and, except in acute diseases of the lungs and colon it is best to make slow, steady progress in cleansing and renewing these organs.

Eat organic foods and drink pure, clean water. Pesticides, herbicides, and poisonous agricultural chemicals in food and water are a primary source of toxins. The organs of detoxification have difficulty breaking them down and eliminating them. These toxins then get stored in the body where they damage cells, create premature aging, and contribute to degenerative diseases.

Eat a variety of health supporting foods because every day your dietary needs will vary depending on physical activity, stress, climate, season, weather, emotional, mental and physical demands.

Eat an abundance of fresh vegetables and fruits. They contain a variety of vitamins and minerals and other protective substances that prevent cell wall damage. They are also the most purifying foods for the body. Eat 7-13 servings of vegetables and 2- 4 servings of fruits a day.

1/2 cup of cooked or raw vegetables, 1 cup of raw leafy greens, 1/2 cup or 1 piece of fresh fruit is considered a serving.

Fresh, organic vegetables and fruits are the primary components of a cleansing diet.

Fruits and vegetables provide phytonutrients that help prevent cancer, heart disease, glaucoma, arthritis, and other degenerative diseases.

The soluble fiber in fresh fruits and vegetables cleanses the intestinal tract and arteries.

Dark, leafy green vegetables such as watercress, romaine lettuce, and mustard greens are high in chlorophyll, which has natural detoxifying and cell protective benefits.

Deep orange and yellow vegetables and fruits and dark leafy greens contain antioxidant vitamins that assist in neutralizing harmful free radicals and provide protection against degenerative diseases.

Sulfur rich vegetables such as onions and garlic help to remove heavy metals from the body.

The cruciferous vegetables, including broccoli, cabbage, and kale, block the formation of cancer causing substances.

Fresh fruits and vegetables help to reduce excess acidity and result in a more healthy alkaline state. Vegetables and fruits with the deepest, richest colors are the best sources of protective antioxidants. Eat a variety of fruits and vegetables and eat them both cooked and raw.

Raw foods generally have the highest concentrations of antioxidants; some nutrients like beta-carotene are most readily absorbed when vegetables are lightly cooked.

Steaming, blanching, stir frying, and grilling are good cooking methods for preserving vital nutrients.

Fruits are quickly digested and have a natural laxative effect, which cleanses the intestinal tract.

Fruit may be the most easily digested when eaten in between meals. When eaten with meals, fruits like melons may cause gas and bloating.

Whole grains and beans are digested slowly providing a steady flow of energy that keeps your blood sugar levels balanced throughout the day.

Refined flour products may be mucus producing and whole grains are cleansing and provide bulk to sweep out the intestinal tract. Complex carbohydrates also contain protective substances called protease inhibitors that are natural enzymes and inhibit carcinogens in the intestinal tract.

Proteins provide the essential building blocks the body needs for restoration and rejuvenation.

The body needs protein to keep the muscles strong, the skin and hair healthy, and to repair and generate cells and to produce your brain neurotransmitters.

Too much protein stresses your body, causing a build-up of uric acid in the bloodstream that the kidneys have to eliminate.

Fish, poultry, and tofu are more easily digested than red meats.

Fish, especially fatty fish like salmon, tuna, sardines, mackerel and herring are also rich in omega-3 fatty acids that have a variety of protective roles in the body.

Seafood is also rich in selenium and coenzyme Q-10, potent antioxidants that protect cells from degenerative changes.

Soybeans are an excellent source of complete vegetable protein and are high in antioxidants.

One of the most potent antioxidants in soybeans is genistein, which is protective against cancer, atherosclerosis, heart attacks, and strokes.

Soybeans increase the levels of good HSL cholesterol and block the oxidation of harmful LDL cholesterol.

Soybeans also regulate blood sugar levels.

Soybeans come in a variety of forms including tofu, tempeh, soymilk, and soy protein. Eat three to four ounces of tofu of tempeh daily or one cup of soymilk.

Eating the wrong kinds of fats damages cells, causes cancer and heart disease, and speeds up the aging process. Unhealthy fats include polyunsaturated oils, saturated fats, and hydrogenated oils.

Polyunsaturated oils such as safflower, corn, sesame, soybean and sunflower oils are detrimental to your health. They quickly oxidize and create free radicals that destroy healthy cells.

Polyunsaturated oils become more toxic when they are hydrogenated to become margarine or shortening. Trans-fatty acids are created during this process. These fats impair healthy cell function, clog arteries, lower beneficial HDL cholesterol, depress the immune system, and stimulate the growth of cancer.

Once inside the body, trans-fatty acids continue to oxidize and create more free radicals.

Cut down on saturated fats found in red meat, whole milk dairy products, poultry skin and Pam and coconut oil. These fats cause an increase in unhealthy blood cholesterol, clog the arteries, and greatly increase the risk of cardiovascular disease.

Eating healthy fats provides protection against cancer, heart disease, and other degenerative diseases, and helps to slow aging.

The healthiest form of fat is extra virgin olive oil. Olive oil is a monounsaturated oil and slow to oxidize.

Olive oil reduces harmful LDL cholesterol and raises levels of protective HDL cholesterol.

Olive oil helps to cleanse the blood of excess cholesterol, and contains natural substances that prevent the formation of dangerous blood clots.

Olive oil makes cell membranes more resistance to destructive effects of free radicals and helps to prevent heart disease and cancer.

Eat foods high in glutathione found in fresh fruits and vegetables. It is an antioxidant that helps protect the body from rancid fats.

Apples - rich in pectin, a water-soluble fiber. Eating two apples a day may help lower cholesterol levels. They contain caffeic acid a potent anti-cancer agent. Eat the whole apple with the skin on.

Asparagus- helps to cleanse the body of toxins. They contain the amino acid asparagine, which has a diuretic effect and is an excellent kidney-purifying tonic. They are rich in vitamin C, A, folic acid, potassium and rutin (a bioflavonoid that helps to strengthen the capillaries).

Beets - rich storehouse of minerals, including iron, potassium, copper, zinc, calcium, and magnesium. They are a good source of soluble fiber, they help to cleanse the large intestine and have a natural laxative effect. They are good blood builders.

Broccoli - is a rich source of beta-carotene and other carotenoids, and a variety of powerful antioxidants. Eating broccoli regularly, - several times a week - lowers the risk of cancer. It is a good source of B-complex vitamins, sulfur, iron, chlorophyll and has more vitamin C than citrus fruits.

Burdock- is a classic liver tonic. It is rich in minerals, B-complex vitamins, and vitamins C and E; it helps to cleanse the blood through its action on the liver. It has a gentle diuretic property that promotes the elimination of toxins through increased kidney function.

Cabbage- has powerful cancer preventive properties, it contains a variety of anticancer agents such as indoles, chlorophyll, and flavonoids that block the development of cancerous cells, eating raw or cooked cabbage once a week has been shown to reduce the risk of colon cancer by more than sixty percent. Naturally fermented and unpasteurized sauerkraut is a good source of beneficial bacteria and it helpful for improving the health of intestinal flora.

Carrots- one of the best sources of beta-carotene with approximately 5,000 units in one carrot, one cup of carrot juice may contain approximately 25, 000 units of beta-carotene an entire day’s worth. Beta-carotene promotes healthy liver function and has powerful antioxidant properties. Carrots are rich in pectin, which helps to relieve constipation, cleanse the colon and lower blood cholesterol levels.

Cherries- recommended for alleviating painful symptoms of arthritis, gout, rheumatism, they relieve rheumatic complaints by neutralizing excess acids in the body and alkalizing the blood. They have a gentle laxative effect for cleansing the intestinal tract and are a good source of vitamin A and C and are rich in minerals that are helpful in building the blood. Cherries are a good source of ellagic acid, which has cancer preventative properties.

Garlic - has powerful antimicrobial properties and helps to cleanse the body of unhealthy microorganisms including bacteria, fungi, viruses, and parasites. Some believe that the antimicrobial effects are greatest if eaten raw. Garlic also enhance the functioning of the immune system, increases levels of beneficial HDL cholesterol and it thins the blood and helps to prevent blood clots. You can eat two or three cloves of garlic daily.

Grapes- have diuretic and intestinal cleansing properties for detoxifying effects. They contain caffeic acid, a natural compound that has potent anticancer benefits and they also contain a variety of other antioxidants, these protective nutrients are concentrated in grape skins. Red and purple grapes are richer in antioxidants than green grapes and they are good sources of potassium and vitamin C. The darker varieties are rich in iron and help to build healthy blood. Grape juice is beneficial for the cardiovascular system, helps to lower blood levels of harmful LDL cholesterol and to increase beneficial levels of HDL cholesterol.

Grapefruit - excellent source of pectin, the soluble fiber that helps to sweep out the intestines and lower blood cholesterol levels. Fresh grapefruits contains a natural chemical that helps to dissolve cholesterol plaques in arteries and is rich in vitamin C. Grapefruit has potent antioxidant properties and is protective against cancer. The white inner rind is high in bioflavonoids, which strengthens capillaries. The slightly sour taste stimulates liver function and purifies the digestive tract. It is also a good source of glutathione a powerful antioxidant that protects cells from damage by oxidized fats.

Caution - If your are taking drugs or are exposed to elevated levels of toxins Do Not eat grapefruit or drink grapefruit juice. Grapefruit juice decreases the rate of elimination of drugs, such as cyclosporin from the blood. One research study found that after drinking just 8 oz. of grapefruit juice a day, six of fourteen healthy adults were found to have a greater than 50 percent increase in their blood levels of cyclosporins levels compared to those who drank just water.

Kale - has the highest content of carotenoids of all leafy green vegetables. Carotenoids are powerful antioxidants that protect the body against cancer and other degenerative diseases. Chlorophyll, vitamin C, calcium, magnesium, folic acid and iron are found in abundance in kale and the calcium in kale is easily absorbed.

Lemon - excellent for cleansing the digestive tract and for helping to alkalize the blood. The sour taste is believed to be beneficial for the liver. Lemons are rich in vitamin C and the rinds contain a substance called limonene, which has potent anticancer properties. Lemons stimulate intestinal function and the astringent properties help to cleanse the body of excess mucus.

Onions- have a variety of health protecting and cleansing benefits. They help to improve circulation and reduce excess mucus in the respiratory tract and throughout the body. They are rich in sulfur, which promotes detoxification from heavy metals and parasites. Compounds in onions help to regulate blood pressure and eliminate damaging LDL cholesterol which increasing levels of beneficial HDL cholesterol. Red and yellow onions contain quercetin a powerful antioxidant that neutralizes carcinogens and has antimicrobial and anti-inflammatory properties.

Parsley - contains an abundance of vitamin A, vitamin C, iron, calcium and magnesium and is a rich source of cleansing chlorophyll. It stimulates increased urination and helps to purify the urinary tract.

Pineapple - fresh pineapple contains bromelain, a digestive enzyme that aids digestion and has potent anti-inflammatory properties. The digestive enhancing properties of pineapple make it beneficial to eat before or after meals and eating fresh pineapple between meals helps to cleanse the body of accumulation of mucus and other metabolic wastes. Avoid unripe acidic pineapple and use those which are ripe, sweet, and juicy.

Spinach - is rich in beta-carotene and other carotenoids. A potent natural chemical in spinach called lutein, is as powerful an antioxidant as beta-carotene. The high concentration of chlorophyll in spinach blocks the formation of cancer causing substances in the gastrointestinal tract. It is a good blood builder because of its abundant iron content. To help neutralize oxalic acid, which interferes with calcium absorption, cook spinach quickly in a small amount of boiling water.

Watercress - is exceptionally rich source of calcium, iron, and carotenoids. Its high chlorophyll contents make it an excellent blood purifier and the slightly bitter taste helps to stimulate liver and gall bladder function. It has diuretic properties.

Watermelon - cleanses and cools the body, has excellent diuretic properties and helps to purify the kidneys. It is rich in beta-carotene, vitamin C, potassium and magnesium. It is easily digested but only if eaten alone, when eaten with other foods it may cause bloating and intestinal gas. It is one of the few foods that contains lycopene, a potent antioxidant that may be more powerful than beta-carotene.

Calcium rich foods - help to detoxify the body. They help to eliminate heavy metals, and block the absorption of saturated fats in the gastrointestinal tract, which helps to lower levels of harmful HDL cholesterol. They also help to protect against the formation of cancerous cells. Calcium rich foods help maintain bone and cardiovascular health and relieve symptoms of insomnia, anxiety, and stress. Eat between 1,000 and 2,000 mg daily. Avoid calcium supplements made from bone meal or dolomite because they may be contaminated with lead. Take calcium citrate or calcium carbonate and take with meals for optimum absorption. Calcium rich foods include - almonds, broccoli, collards, kale, legumes, oranges, sesame seeds, tofu, and sardines.

Vitamin C rich foods - act in a number of ways to cleanse and protect the body. They help to prevent cancer by shielding cells from damaging free radicals. They also enhance immune function and block the formation of carcinogens in the intestinal tract by stimulating the production of glutathione. Vitamin C protects the cardiovascular system by increasing beneficial HDL cholesterol, cleansing the arteries, strengthening blood vessels and preventing blood clots. In addition to eating a variety of vitamin C rich foods, a supplement of 1,000 mg is often recommended. Divide it into two or three doses to keep the body well supplied. Vitamin C rich foods include - broccoli, cantaloupe, cauliflower, grapefruit, kiwi, lemons, oranges, papaya, peaches, red bell peppers, strawberries, and tomatoes.

Carotene rich foods - have powerful antioxidant properties that protect the cells against degenerative damage. They inhibit the formation of cancerous cells, prevent the buildup of plaque in arteries, and stimulate immune function. Beta-carotene and other carotenoids are abundant in fresh fruits and vegetables. Eat about 25,000 units of beta- carotene a day - the amount found in about one cup of carrot juice. Eating seven to 13 servings of fresh vegetables and fruit a day should supply you with adequate amounts of beta-carotene. Carotene rich foods include - apricots, broccoli, cantaloupe, carrots, collard greens, dandelion greens, kale, mango, peaches, red bell peppers, romaine lettuce, spinach, sweet potatoes, tomatoes, watermelon, winter squash.

Glutathione rich foods - glutathione is an amino acid found in a variety of foods and is produced by every cell in the body. It is a potent antioxidant and plays a critical role in detoxification. It helps to neutralize and break down free radicals so that the body can eliminate them. These foods destroy oxidized fats in the gastrointestinal tract, a primary cause of free radicals and protect against a variety of degenerative diseases including cancer, arthritis, diabetes, and heart disease. They also strengthen and regenerate immune cells. Glutathione rich foods include - asparagus, avocado, broccoli, cauliflower, grapefruit, onions, oranges, potatoes, strawberries, tomatoes, watermelon.

Favorite Dinner Recipes I

Risotto, Veggies and Chicken

This is very quick dinner but it has the essence of a luxury restaurant meal.

Lundberg package Risotto Spinach and Mushroom mix – you can get it at Whole Foods – cook according to package directions

Boneless, skinless chicken things or breasts – hormone and antibiotic free – (this why I shop at Whole Foods Market)
• Place in baking dish. Drizzle with a little bit of olive oil, salt, pepper, and any of the following: paprika, hot red pepper flakes, Italian seasonings, rosemary,
• Add a tiny bit of water to the bottom of the baking dish.
• Cook at 450 in the oven until done – I usually cook my chicken thighs frozen and it takes about 30 minutes. It will take less time to cook if they are not frozen.

Veggies
• Cook a big bunch of fresh spinach in a veggie steamer.
• Sautee mushrooms and onions in a small amount of olive oil over a high heat.
• When both are done mix together (but don’t make it too soggy with too much spinach juice).

Plate the veggies, risotto and chicken separately and eat by candlelight.

Respiratory and Digestive Wellness: Part 6 - Facts and Tips for Healthy Lungs

The lungs are responsible for delivering cleansed blood with a fresh supply of oxygen to the heart where it is pumped to the rest of the body.

The lungs also work to detoxify the body by expelling toxic carbon dioxide gas from the body.

Many people breathe shallowly, using only a small amount of lung capacity. This leaves residues of carbon dioxide in the bloodstream and leads to symptoms of toxicity such as fatigue. By learning how to breathe properly, you can make dramatic changes in your health.

Learning how to breathe correctly can powerfully assist you in cleansing your body.

Poor breathing patterns, environmental toxins, smog, exhaust fumes, industrial pollutants, smoke and airborne allergens result in impaired lung function. As often as you can, be in places where the air is clean and pure. Trees and plants, oceans and mountains, running streams and rivers, are all sources of oxygen rich air.

Symptoms of respiratory distress and poor lung function include shallow breathing, fatigue, bronchitis, chronic coughs, congestion, unexplained coughing, and chest pains.

Mucus is a necessary part of healthy body function. It lubricates mucous membrane tissue, helps to eliminate wastes, and is part of an immune defensive reaction.

•Excess mucus leads to congestion, which puts a burden on healthy lung function.

•Reducing the intake of foods that promote the formation of excess mucus can help to cleanse your lungs.

•Foods which contribute to congestion are dairy products, flour products, refined foods, and sugar.

•Wheat in any form is especially congesting and gluten-containing grains - wheat, oats, barley, and rye - should be avoided by those sensitive to gluten. (Other grains such as rice, buckwheat, millet, and quinoa can be used.)

•Fresh vegetables and fruits are low in mucus forming possibilities and help to cleanse the body.

•Sipping hot water with lemon can help to reduce mucus congestion and cleanse accumulation from the respiratory tract.

Exercise increases the demand for oxygen, encourages more deep breathing, and enhances the rate at which the body eliminates carbon dioxide. Your cells receive extra oxygen and get rid of toxic wastes that contribute to fatigue.

Because exercise makes you breathe more deeply the capacity of the lungs to take in oxygen and eliminate carbon dioxide is improved. If the lungs are not regularly used to their full capacity, they begin to lose their elasticity.

Avoid exercise in polluted areas.

Deep breathing exercises promote a feeling of relaxation and well being and with regular practice will increase your energy, promote clear thinking and improve the quality of your sleep.

Yoga is excellent for increasing your awareness of your breathing patterns and will stretch and rejuvenate your body while enhancing your control of your breath.

Sit or lie in a comfortable position and place your hands on your belly. Inhale through your nose and allow the breath to flow down into you abdomen. Your abdomen should expand as you inhale. As you continue to inhale allow the breath to flow upward into your lungs and your chest and back expand. Hold for just a moment and then let the air flow out in the reverse order. As you exhale, feel the breath first flow out of the top portion of your lungs as your chest falls. Completely exhale by pulling your abdomen in toward your sine to expel all the air from your lungs. Pause for a moment and repeat. Continue breathing in this way for a few minutes. Breathe slowly and gently. Don’t force the breath.

Blowing up a balloon is another way to expand the lung capacity.

An herbal steam inhalation is an excellent way to loosen congestion and cleanse the lungs. Steam inhalations are useful for relieving chronic sinusitis, respiratory congestion, bronchitis, and colds and flu.

•The warm steam eases congested breathing and the volatile oils from the herbs release their healing properties into the steam and help to cleanse the lungs while promoting the expulsion of mucus.

•Adding antimicrobial herbs helps to resolve any infection in the lungs. Good herbs to use include thyme, eucalyptus, peppermint, rosemary, and lavender.

Herbs for the lungs include demulcents that have soothing mucilogous properties, which help to heal the mucous membranes of the lungs. They act as tonics to improve the lung health.

•Demulcents include mullein, licorice root, plantain, violet, malva, flaxseed, marshmallow root, and fenugreek.

Expectorant herbs facilitate the removal of excessive mucus from the lungs and helps to relieve congestion. Too much mucus causes stagnation and creates a supportive environment of bacteria and viruses to take hold. It also interferes with healthy lung function.

•Expectorants act on the entire respiratory system and are useful for supporting the body in overcoming colds, flu, and other respiratory illnesses.

•Some expectorant herbs are mucilaginous and have a slippery, soothing quality that helps to heal irritated bronchial tissues caused by allergies, air pollution, smoking or bronchitis. Such herbs can be taken over a long period as tonics for the lungs. Marshmallow and mullein are good examples.

•Some expectorants have potent antimicrobial action and help to cleanse the lungs of harmful microorganisms. Thyme and eucalyptus are good examples.

•Herbs that act as expectorants help to loosen and eliminate excess mucus. Expectorants include thyme, horehound, eucalyptus, licorice, fenugreek, and mullein.

Diaphoretic herbs stimulate perspiration by promoting increased circulation and dilating the capillaries at the surface of the skin. By increasing perspiration, diaphoretics assist the skin in detoxifying the body.

•In treating colds and flu, diaphoretic herbs help the body eliminate the virus.

•Diaphoretic herbs include yarrow, ginger, thyme, elder, and peppermint.

Antimicrobial herbs have a direct action against bacteria, viruses, fungi, and other microorganisms. They are useful for supporting cleansing during an infection or overcoming a chronic condition such as Candida albicans.

•Anticirobial herbs in a detoxifying program help in purifying the blood and lymphatic system and assist the body to eliminate unfriendly microorganisms that may be in the body.

•Antimicrobial herbs include echinacea, goldenseal, garlic, thyme, eucalyptus, and yarrow.

Mullein, peppermint, licorice help to relieve congestion related to colds, bronchitis, or allergies. They help to soothe irritated bronchial passages and cleanse the lungs of excess mucus.
Chronic congestion can be helped by herbs such as thyme, mullein, fenugreek, licorice, and ginger.
Eating one to four cloves of garlic a day is beneficial.

•Japanese researchers show that garlic can prevent infection by the influenza virus.

•Several studies have shown that garlic can destroy the virus that causes cold sores.

•One study showed that whole garlic extract stopped the growth of 30 strains of bacteria, including six strains that cause tuberculosis.

•Garlic is specific for use with bronchitis, asthma, high blood pressure, stomach ulcers, chronic colitis, influenza, urinary tract infections, Candida albicans, cardiovascular problems, and all respiratory infections including colds.

•At the earliest signs of a sore throat, running nose, aching bones start adding garlic to your diet either in the form of fresh garlic or garlic capsules. Fresh organic garlic may be preferred because of the live enzymes it contains.

•Add garlic to soups, stews, vegetables, and salads just before serving to retain the medicinal properties.

Reach for the Better Feeling

We are in the midst of a drought here in Virginia. Last Friday was the first day it has significantly rained in months.

We live in the woods in the foothills of the Blue Ridge mountains and we are always interacting with nature. Before the rains we were very aware of the drooping leaves on the trees, the grasses turning brown, and the ground becoming hard and dusty.

Various research studies have investigated plants and their awareness and some have found that when plants are stressed- like when they don’t get enough water - they emit a high pitched screech. Some research also shows that when plants feel life threatened they “faint”.

Surrounded by nature as we are - whether we were conscious of it or not - we were embedded in this natural response to the drought. I found that myself, my family, and my local clients were experiencing some very challenging moods.

In times like these, when you are embedded in a structure larger than yourself, it behooves you to take extra steps to take great care of yourself. Keep looking within asking yourself “What do I need within myself to reach for the better feeling?”

For myself, I wanted to feel like I had more personal power in my environment. Rearranging my dinning room, writing up a new program that I want to add to my practice, and taking naps helped me feel that I had more power to arrange my personal environment and I felt better – while waiting for the rain to come.

Use circumstances to guide you in your internal conversation but don’t let circumstances dictate how you feel and what you do.

After the rain, the plants are feeling better, the screeching has subsided and rain is predicted for later this week. We sure do need it still.

“True wisdom consists in not departing from nature and in molding our conduct according to her laws and model.” -Seneca

Here’s the beef on beef

Beef gets a bad reputation. But all foods have positive attributes to contribute.

Over consumption of grain feed, antibiotic loaded red meat from high fat, char broiled or well done cuts is not healthy. However, lean cuts of organic, grass fed beef eaten in moderation are an excellent source of many nutrients.

Beef is an great source of protein providing 20-30 grams of protein in just 4 ounces. Beef is also an excellent source of vitamin B12 and a very good source of zinc and selenium. Plus, beef is a good source of riboflavin, vitamin B6, niacin, iron, and phosphorous.

And - contrary to popular opinion - red meat has no greater effect on blood cholesterol than the same amount of chicken or turkey.

The negative effects of eating red meat are not simply from the meat itself. There is some evidence that the manner in which the meat is prepared determines the negative health effects of eating red meat. Studies show that eating meat that has been cooked very well done had 50 to 220% greater risk of contributing to a negative health outcome than eating red meat cooked rare or medium.

Avoid broiling or grilling at high temperatures and avoid eating red meat cooked very well done. Keep your consumption of red meat like beef to 3-4 oz daily (about the size of a deck of cards) and eat only certified organic meat.

Beef is warming to the body, strengthens and builds the blood. Beef raises your life energy and is a good food to use in frail and emaciated conditions. If there is general weakness, beef will build strength.

Grain fed vs. Grass fed

Grass fed animals are usually healthier and have a healthier fatty acid profile, which contributes to less of a inflammatory effect in you when you eat meat. Grass fed meat also has higher concentrations of conjugated linoleic acids, which are fatty acids known to decrease cancer risk and may help people maintain a healthy weight.

When animals are grain fed the health benefits in the fat of animals greatly diminishes and contributes to pro-inflammatory, immune diminishing effects.

Grass fed animals are sometimes but not always, free range. And sometimes but not always, organic. Free range animals are healthier than those kept in confined quarters. If they are organic it means that the grass they feed on is grown without pesticides or chemicals - either on the plants or the soil itself.

The ideal is to buy and eat meat that is from an organic grass fed, free range animal. Check out your local Whole Foods Market or other trusted organic grocer for options.

Respiratory and Digestive Wellness: Part 5 - Skin

Facts and Tips for Healthy Skin

The primary function of the skin is to help maintain a constant body temperature.

Sweating plays an important role in detoxification because toxins, including heavy metals, drugs, pesticides and other environmental pollutants, are eliminated through perspiration.

Approximately twenty-five percent of the body’s waste products are excreted through the skin.

If the skin is not efficiently expelling wastes, the other organs of elimination are burdened with excess toxins.

If the large intestine, kidneys, or liver are not adequately detoxifying and disposing of wastes the skin will have problems with rashes, pimples, acne, boils, skin rashes and other eruptions.

The key to healthy skin requires attending to all the organs of detoxification.

To clear up the skin - Eat abundant fresh fruits and vegetables and other high fiber foods to cleanse the intestinal tract and reinvigorate the lymphatic system. Drink 2 quarts of pure water and herbal teas a day to detoxify the kidneys and liver.

Symptoms of poor skin function include: acne, clogged pores, excessively dry skin, excessively oily skin, skin rashes, eczema, and slow wound healing.

The skin also acts as the first line of defense against harmful microorganisms. Beneficial bacteria live on the surface of the skin and prevent infiltration by bacteria, viruses, fungi, and parasites.

The bloodstream absorbs approximately 60 percent of whatever is applied to the skin.

Antiperspirants and other chemicals applied to the skin kill off friendly skin bacteria leaving your vulnerable to attack by unfriendly microorganisms.

Choose natural body care products, and natural fibers such as cotton, silk, linen, and wool. Avoid synthetic fabrics that inhibit perspiration and can irritate the skin.

Foods for healthy skin include fresh vegetables and fruits, lean proteins, good fats and oils, and lots of pure water.

Dull dry and flaking skin points to a deficiency of essential fatty acids.

Adherence to a low fat diet can result in dry skin and hair.

Fat is a necessary nutrient in the diet. Do not cut fat out of your diet. Focus on eating healthy fats such as extra virgin olive oil, almonds, avocados, pumpkinseeds, and sesame seeds, walnuts, sunflower seeds.

Include sources of omega-3 and gamma-linolenic (GLA) essential fatty acids in your diet. These help keep the skin supple and well lubricated.

• Omega-3 oils are abundant in oily fish such as salmon, sardines, and mackerel. Approximately 3 servings a week (about 10 ounces total) are ample for most people.
• Flaxseeds are also a good source of omega-3 fatty acids and can be taken as ground seeds or as an oil. Flaxseed oil goes rancid quickly and should be used within six weeks of opening. Do not cook with it. It can be used on salads, baked potatoes, or pasta.
• Flaxseeds must be ground to be eaten otherwise they will pass through the intestinal tract undigested. Flax meal can be added to oatmeal or other cooked cereal.
• Ground flaxmeal can be whipped into a beverage in the blender with fruit juice, soymilk, or almond with bananas or other fresh fruit.
• Flaxseeds have mucilaginous properties and become gel like when added to liquid so drink any beverage with them immediately after adding the flaxseeds.
• Good sources of GLA include evening primrose oil, black current oil, and borage oil.
• GLA is helpful for treating dry skin and hair, eczema, and other skin disorders.
• Evening primrose oil, black currant seed oil and borage oil are rich sources of GLA and can be taken as supplements.

Drinking plenty of water will help keep the skin hydrated and facilitate the release of toxins.

A daily bath or shower removes surface toxins and perspiration.

A scrubbing with a loofah or rough washcloth will remove dry skin cells and refresh your skin.

You should have a water filter on your shower if your tap water is chlorinated. It will keep you from absorbing chlorine, which is a protein toxin.

Saunas and steam baths are good methods of purification. The heat and steam stimulates circulation and opens the pores helping the skin to expel toxins.

• Before using a sauna or steam bath, apply olive oil liberally to your body. Sandalwood or lavender essential oils can be added. The oil penetrates the skin and expels toxins from the body. Applying oil before a sauna promotes increased perspiration and leaves the skin soft and well moisturized.
• Regular saunas taken once a week can help keep you in optimal health.
• A wet sauna or steam is best and easiest on the body. If you use a dry sauna, spray your body with water every couple of minutes.
• A moderately hot sauna that you can remain in comfortably for 10 to 15 minutes at a time promotes the release of toxins much more effectively than a scalding hot sauna that you can tolerate only a few minutes.
• Between sessions rinse off with a tepid shower. Keep a towel covering your head while in the sauna to prevent overheating.
• Drink plenty of fluids before, during, and after to simulate the excretion of toxins and to keep the body well hydrated.
• If at any time you experience dizziness or nausea, discontinue the sauna.
• Finish up the sauna or steam with a cool shower.
• If you are pregnant or have high blood pressure or cardiovascular disease, do not use saunas, steam baths, or other hot baths without consulting your health care practitioner.

Epsom salt baths are helpful for promoting deep cleansing of toxins through the skin.

• A simple detoxifying bath is to put two cups of Epsom salts in a bathtub of hot water. Soak 20 minutes sponging your face with a cool cloth while in the tub. Do not use Epsom salts if you have kidney problems, cardiovascular problems including high blood pressure. Anyone with a degenerative disease or on medications should consult their health care practitioner before using Epsom salts.

Herbs for the skin include:

1) blood cleanser that improve the function of the liver, large intestine, and kidneys in removing wastes and build rich blood -echinacea, sarsaparilla, yellow dock, burdock, Oregon grape, red clover, nettles,

2) diaphoretics that act directly on the skin to increase surface blood flow and promote perspiration to help the skin excrete toxins more efficiently- yarrow, peppermint, elder, ginger.

The thyroid gland regulates the functions of the skin.

The skin has three layers, the outer skin called the hide; the inner skin called the mucus membrane; and the middle skin, the serious membrane, which lines the pleural, pericardial, peritoneal, and the cranial cavities and the joints.

The normal functions of the outer skin are to exhale gases, sweat out water and certain toxic salty substances, oil the skin and its hair with special oil glands, and protect the inner body.

Skin diseases are signs of toxic irritation and respond well to neutralization and elimination of the poisons.

The inner skin, or mucus membrane, normally secretes clear mucus that keeps the membranes moist and with the aid of the flagellated lining cells, propels irritants and foreign bodies toward an elimination point. Under stress the thyroid gland many force toxins out through the mucus cells.

When the superficial cells of the inner skin are involved and the secretion is watery, this is called a cold.

When the deeper layers are affected, the discharge becomes muco-purulent (mucus and pus), purulent (pure pus), or purulent-hemorrhagic (pus and blood). These are illnesses such as sinusitis, bronchitis, gastritis, enteritis, appendicitis, tonsillitis, mastitis, cervicitis, pyelitis, etc.

Vitamin C shortage shows as bleeding gums, soreness in mouth and gums, rough and scaly rash around hair roots.

Vitamin B complex deficiency shows as cracks and canker sores in the corners of the mouth.

Dry skin and brittle nails are often due to a lack of cold-pressed oils and essential fatty acid oils such as omega-3 and omega-6 in the diet.

Eat grapes for skin health.

• Grapes contain a class of bioflavonoids called proanthocyanidins that are many times more powerful than vitamins C and E at scavenging free radicals. They also have antioxidant phytochemicals, which promote cellular health by neutralizing carcinogens and boosting the activity of detoxifying enzymes.
• Grapes also promote blood vessel health by protecting the strength and flexibility of collagen structures, the fibrous proteins in blood vessels, tissue cells, gums, bones, and teeth.
• Grapes also help to protect the collagen structures that give skin its smoothness and elasticity.
• Grapes are naturally high in the mineral silicon, which is part of the connective tissue of skin, hair, and nails. Grape packs can be made for external use. Lightly crush grapes and pack them 1/2 to 1-1/2 inches thick between layers of cloth or directly on the skin. Apply to the external areas of affected inner organs and tissues for one to four hours each day.

Cabbage water is good for troubled skin. The drink is rich in iron, calcium, magnesium, and phosphorus.

• Cut a cabbage head in half. Put half of the cabbage in a saucepan with water and cover, simmer for 20 minutes, cool, and strain. Pour the cabbage water into a glass jar and eat the warm cabbage. One hour after eating the cabbage, put the other half of the cabbage through a juicer with the lemon (rind included), drink half a cup every other hour until finished. Herbal teas such as sage and red clover go well with this cleansing. Barley water also goes well with it.

Vegetarian Protein Sources

Many of you find it hard to get enough protein in your diet. Below are some sources of protein you may not have thought of.

Legumes
• Black beans - about 9 – 13 grams of protein per 1/2 cup
• Garbanzo beans - about 9-12 grams of protein per 1/2 cup
• Navy beans - about 9 grams of protein per 1/2 cup
• Aduki beans - about 9-14 grams of protein per 1/2 cup
• Kidney beans- about 13 grams of protein per 1/2 cup
• Black eye peas - about 8-12 grams of protein per 1/2 cup
• Split peas - about 14 grams of protein per 1/2 cup
• Fava beans - about 8-11 grams of protein per 1/2 cup
• Lentils - about 9-15 grams of protein per 1/2 cup
• Lima beans - about 7-10 grams of protein 1/2 per cup
• Mung means - about 7-12 grams of protein per 1/2 cup
• Pinto beans - about 8-12 grams of protein per 1/2 cup
• Great northern - about 8-12 grams of protein per 1/2 cup
• Soybeans - about 17-24 grams of protein per 1/2 cup

Grains and cereals, etc.
• Quinoa has about 13 grams of protein per 1/2 cup dry
• Barley - has about 10 grams of protein per 1/2 cup dry
• Corn meal/ polenta/ has about 8-11 grams of protein per cup dry
• Amaranth has about 14 grams of protein per 1/2 cup dry
• Buckwheat (not a true wheat) has 3 grams of protein per 1/2 cup cooked
• Millet has about 4 grams of protein per 1/2 cup cooked
• Rye has 15 grams of protein per 2/3 cup dry
• Teff about 10 grams of protein per 1/2 cup dry
• Wheat - has 10-16 grams of protein per 1/2 cup dry
• Pasta – has about 5-8 grams of protein per 3/4 cup cooked
• Rice - has about 3 grams of protein per 1/2 cup cooked
• Wild rice - has about 4 grams of protein per 1/2 cup cooked
• Spelt - has about 12 grams of protein per 1/2 cup dry
• Triticale - has about 13 grams of protein per 1/2 cup dry
• Bulgur - has about 3 grams of protein per 1/2 cup cooked
• Oats - has about 3 grams of protein per 1/2 cup cooked
• Potato flour - has about 4 grams of protein per 1/2 cup dry

Nuts
Also, you can use nuts more to increase your protein count. Nut butters are especially good.
• Hazelnut butter
• Almond butter
• Macadamia butter

Here is an online source for finding a variety of healthy nut butters to include in a rotation diet: www.futtersnutbutters.com. I have not tried them all yet myself but I have read a number of good reviews about them. You can get organic nut butters in all flavors and these are made without added sugar and without dairy products. And they sound yummy.

Respiratory and Digestive Wellness: Part 4 - Intestines

Facts and Tips for a Healthy Large Intestine

The entire process of digestion takes between 12 to 36 hours.

The primary function of the large intestine is to reabsorb water and minerals from waste material before it is excreted.

The colon reabsorbs about 2 1/2 pints of water every day.

The intestinal tract is populated by about 100 different kinds of bacteria.

Some of these bacteria synthesize essential vitamins such as B vitamins and vitamin K, and others that protect the body against toxic microorganisms.

Healthy individuals should have at least one bowel movement a day.

Symptoms of colon toxicity include constipation, flatulence, headaches, irritability, abdominal distress, diarrhea, bad breath, fatigue, and nausea.

Diseases related to poor colon function include: diverticulosis, diverticulitis, hypertension, varicose veins, appendicitis, irritable bowel syndrome, high blood cholesterol, diabetes, obesity, autoimmune disorders, hemorrhoids, colon cancer, breast cancer.

Constipation can often be prevented by daily exercise, drinking plenty of water, and eating a high fiber diet.

One teaspoon of psyllium husks daily can help with constipation.

Eating 7-13 servings each day of fresh vegetables and fruits especially those high in fiber such as carrots, apples, and cabbage and drinking 6 glasses of pure water a day can help constipation.

Beneficial bacteria such as Lactobacillus Acidophilus populate the intestinal tract. These beneficial bacteria maintain a healthy internal environment by preventing the overgrowth of problem causing bacteria such as Candida albicans fungus.

Foods rich in Lactobacillus Acidophilus include yogurt with live active cultures, miso soup, naturally fermented and unpasteurized pickles.

Taking Lactobacillus Acidophilus supplements daily can help replenish beneficial bacteria in the intestinal tract.

Ingredients in soft drinks, drugs, and foods adulterated with refined white sugar, flour, and preservatives destroy the beneficial flora in the colon.

It can take up to one year to reestablish beneficial bacteria in the colon.

Daily exercise and abdominal massage help improve intestinal function and stimulates the movement of wastes through the large

Abdominal massage can be done daily. The best time is first thing in the morning before eating.

A high fiber diet provides the necessary bulk to keep waste moving through the intestinal tract.

Fiber binds to excess estrogen and cholesterol and prevents them from being re-circulated in the blood steam.

Fiber also encourages the growth of beneficial bacteria in the colon.

Insoluble fiber is like the fiber found in wheat bran and is the most effective fiber for creating bulky soft stools and for speeding the transit of waste through the intestines.

Insoluble fiber is also found in whole grains, fruits, vegetables, nuts, and seeds.

Soluble fiber is a gel-like substance that binds cholesterol and other toxins and prevents their re-absorption into the blood stream.

Oats, barley, and legumes contain soluble fiber.

Soluble fiber is also found in pectin-rich fruits and vegetables such as apples, bananas, citrus fruits, carrots, and cabbage.

High fiber foods move wastes quickly through the large intestines, plenty of water flushes out toxins through the kidneys, and lots of fresh leafy green vegetables keeps the liver working efficiently to detoxify the bloodstream.

Eat plenty of high fiber foods. A fiber rich diet speeds the removal of wastes from the body, and helps to naturally cleanse the intestinal tract.

Whole grains and beans are rich sources of fiber, providing bulk that helps to naturally cleanse the intestinal tract.

Pesticides, toxic metals, estrogen and other hormones and other toxins are swept out of the body by fiber.

Insoluble fiber creates bulk and stimulates peristalsis expediting the removal of wastes from the body.

Soluble fiber dissolves in water and forms a gel like substance in the intestinal tract. Barley, oats, and legumes are good examples of plants that are rich in soluble fiber. Soluble fiber absorbs toxic substances in the intestinal tract, helps to reduce cholesterol levels, and reduces bacterial toxins in the large intestine.

Most plants contain a mixture of both types of fiber in varying amounts.

Supplemental fiber includes psyllium seed husks, and flaxseeds.

When taking extra fiber it is very important to be sure and drink at least 6 to 8 glasses of pure water a day.

If your digestion is sensitive, begin with half the dose and gradually increase.

Beta-carotene keeps all mucous membranes healthy including those lining the large intestines.

Vegetable and fruits are good sources of fiber and beta-carotene.

Foods that are good sources of beta-carotene include dark leafy greens and deep yellow orange vegetable and fruits.

The deeper green or yellow orange the fruit or vegetable is the richer in beta-carotene it is.

Cruciferous vegetables such as cabbage, broccoli, kale, collards, cauliflower, and Brussels sprouts contain compounds that stimulate enzymes which play a role in the body’s natural process of detoxification.

Cruciferous vegetables also encourage the production of glutathione, a potent antioxidant produced by the body that protects cells from free radical damage.

In the intestinal tract glutathione detoxifies rancid fats, a potent promoter of free radicals and prevents their re-absorption into the bloodstream.

Foods and herbs with mucilaginous properties are also beneficial for the health of the large intestine. The mucilousgous nature of foods such as oats and barley and herbs such as aloe juice, flaxseeds, fenugreek and marshmallow root help heal an inflamed colon and to restore the mucosal lining.

Herbs for the large intestine include: marshmallow root, slippery elm, aloe vera juice, oats, flax seeds, psyllium seeds, dandelion root, licorice root, yellow dock, cascara sagrada, buckhorn. Ginger tea is excellent for stimulating digestive movement. It also reduces the accumulation of toxins in the digestive tract. Sip hot ginger tea after a meal as a digestive aid. Ginger increases circulation, has antimicrobial properties, and is good for treating respiratory problems, digestive ailments, and cramping.

Herbal bitters tonics are used for improving sluggish digestion and associated problems such as indigestion, flatulence, and constipation. Bitters tonics can be taken daily and are helpful for improving the digestion of large meals containing protein and fats. Good herbal bitters include wormwood, dandelion root, gentian, licorice, ginger, fennel, cardamom.

Ginger and fennel soothe the gastrointestinal tract.

Peppermint and anise have carminative properties that help relieve gas and they contain fragrant oils that stimulate digestion.

Chamomile is a relaxant and contains mild bitter principles that enhance the flow of digestive juices.

Licorice soothes the intestinal tract and has mild laxative properties.

Ginger helps soothe intestinal cramping.

General abdominal discomfort and low to mid backaches are often referred pain from the distention of the large intestine.

Pressure in the head and sinuses, headaches, sore throats, crankiness, lack of energy, and even lack of enthusiasm for life, can result from congestion in this organ.

Signs of colon congestion can be sinus and lung congestion with excess mucus, respiratory problems, allergies, earache, sore throat, bronchitis, strong body odor (including feet) and constipation.

Atonic colon - the colon is loose, flaccid, and sluggish, it balloons and stretches, but will move on a regular basis. Transit time is slow.

Spastic colon - tends to move irregularly, sporadic (muscle spasms).

Common abnormalities of the colon include adhesions, ballooning, colitis, diverticulosis, prolapse, ulceration, and mucosal dysfunction.

Herbs that improve nutrient assimilation and assist the body’s natural cleansing process include: red clover, blessed thistle, and yellow dock root, hawthorn, alfalfa, nettles, sage, horsetail, echinacea, milk thistle, pau d’arco, gotu kola, lemongrass, blue malva, yerba santa.

Herbs promote the elimination of waste matter and toxins from the body. They are easily absorbed by the body as liquid, which provides gentle flushing action.

The natural pectin in organic apple juice helps soften and loosen hardened matter in the digestive tract and is excellent for its cleansing effects.

The husks of blond psyllium seed are known to improve gastrointestinal ailments such as constipation, cystitis, diarrhea, and dysentery. Composed almost entirely of hemicellulose, psyllium husks have the highest bulking activity of any of the major dietary fibers. By binding with water in the intestines, psyllium increases the bulk and softness of intestinal contents. It absorbs toxins, soothes inflamed tissues, and promotes the growth of friendly colonic bacteria. It also helps to eliminate bile acids and lowers harmful blood cholesterol.

Psyllium husks can be used plain or combined with slippery elm, chia, and flaxseed.

A good healthy intestinal cleaner of autumn is a mixture of oat bran, flaxseed, psyllium husks, and fruit pectin.

If you have a spastic colon or if psyllium is too strong for you and makes you constipated, replace it with slippery elm bark or a combination of both.

Slippery elm is a nutritive herb. Its gentle lubricating effect is beneficial to the whole body. It absorbs cholesterol, carcinogenic compounds, heavy metals, and toxic materials. It strengthens, heals, and soothes inflamed or irritated areas, absorbs noxious gases, neutralizes stomach acidity, and soothes irritated sore throats, gastrointestinal ulcers, and dryness of respiratory tract.

Slippery elm is equal to oatmeal in vitamin and mineral content. It is high in B complex vitamins and protein, with moderate amounts of vitamin A and selenium and small amounts of vitamin s E and K and the mineral magnesium. It contains trace amounts of iron, phosphorus, potassium, silicon, and sodium.

Whey powder feeds the acidophilus and bifidus bacteria in the intestines and prevents the development of harmful putrefactive bacteria, which leads to autotoxemia. Whey contains rich amounts of B complex vitamins and serves as nutritional support during a fast.

Include fermented foods such as yogurt, sauerkraut. Fermented foods are rich in lactic acid, which controls unfriendly bacteria in the digestive tract. Soured foods such as buttermilk, plain yogurt, black sourdough bread are examples of fermented foods.

There are over a thousand different kinds of parasites that can enter the body through ingestion of raw contaminated foods and water, through open wounds or from animals and insects. Wind and air currents can distribute microscopic eggs. Some are picked up from the soil in hot tropical places and burrow through the skin of bare feet. Pets and other animals can pass on parasites and sexual activity can transmit parasites from one person to another.

Parasites are a physical fact of life. They are difficult to detect because of their nocturnal nature. The body may build cysts and tumors around them to protect against irritation.

Some physical manifestation of parasitic conditions include uneasiness, chronic fatigue, body odor (including feet), teeth grinding at night, hormone imbalance, anemia, AIDS, anal itching, voracious appetite, weight loss, mental depression, bowel infection, ulceration of intestinal wall, abdominal pain, diarrhea, shortness of breath and other lung inflammation such as asthma, painful and enlarged liver, nausea, dizziness, insomnia, acne, constipation, intestinal bleeding, low hemoglobin levels, tonsillitis, appendicitis, colitis, tumor-like masses, prostate problems, seizures, convulsions, fits, excess mucus, multiple sclerosis, and leprosy.

The skin of people with parasites is often pale and sticky looking with a gray cast. The eyes may be dull and lack sparkle.

Preventative measures include not eating raw beef and fish. Pork parasites remain alive even after cooking. Keep the diet free of junk foods.

Pinworms, a type of roundworm, often afflict children. They are found in the appendix and are associated with acute and chronic inflammation of the bowel. An another type nests in the lungs during a stage of the larva. If numerous enough they cause shortness of breath and other lung inflammations as well as intestinal blockage and irritations, diarrhea, constipation, jaundice, and appendicitis.

Figs, raw almonds, cayenne pepper, pineapple, and fresh raw onion and garlic discourage parasites.

Favorite Breakfast Recipes III

“Anti-pasta” Breakfast

Arrange on a platter:
• Slices of fresh tomato
• Thin slices of crispy cucumbers
• Thin slices of avocado
• A mixture of green and black olives
• Thin sliced hormone and antibiotic free Virginia baked ham- (any kind of favorite sliced meat would work)
• Thin slices of fresh mozzarella
• Very thin slivers of onion sprinkled on top
• Drizzle with olive oil
• Sprinkle with wine vinegar
• Salt to taste
• Fresh herbs sprinkled over the top – rosemary, oregano, thyme and basil

We like to bring our Mediterranean style dishes out to our gazebo at the edge of the woods. Engaging in a lively conversation and breathing in the aroma of the fresh food in the fresh air makes it all taste better.

Respiratory and Digestive Wellness: Part 3 - Autumn Foods

Foods for fall are fuller, richer and more heat producing to provide the warmth and greater energy required by the cooling season. Autumn foods are hearty and require more focused preparation. It is a time to bake and cook foods for longer periods of time with less water. Concentrated foods and roots are enjoyed at this time and help to bring your focus inwards.

Salty and bitter foods which move our energy downward and inward are gradually introduced as fall turns towards winter. Sour foods can be added to stimulate and mirror the contraction of the season. Sour foods include: sourdough bread, limes, lemons, grapefruit, sauerkraut, olives, vinegar, yogurt, salt plums, olives, pickles, leeks, aduki, and sour varieties of apples, plums and grapes.

Pungent foods can be added for cleansing and protection. Pungent foods that affect the lungs and colon help to disperse their stuck, mucus laden energy. Pungent foods include: hot peppers and chilies, garlic, turnip, ginger, horseradish, cabbage, radish,

Mucilaginous foods help to renew the mucus membrane of the lungs and colon. These foods include: seaweeds, flaxseed.

Foods rich in beta-carotene provide a protective effect for the surfaces and mucus membranes of the colon and lungs and thus the boosts the local immunity. Protective beta-carotene foods for the lungs and colon include: watercress, carrots, parsley, kale, turnip, mustard greens, broccoli, winter squash, pumpkin.

Green foods help the lungs get rid of residues from pollution and chemical fumes and improve the digestion of proteins and fats. Protective fall green foods include: wheat grass, barley grass, nettles, mullein, micro-algae varieties such as green, blue-green and golden.

Fiber rich foods are important for cleansing of the colon and lungs. Sufficient fiber in the diet can reduce the incidence of some cancers by 60% or more. All fiber improves the functioning of the intestines. Fiber encourages healthy bacterial growth in the colon, assists in nutrient assimilation and aids the formation of anti-cancer short chained fatty acids. The most balanced approach to including more fiber in your diet is to each a variety of different types of fiber in whole foods.

The type of fiber that exerts the most beneficial effect are the water soluble forms. Included in this class are hemicelluloses, mucilages, gums, and pectin substances. Foods that have this sort of fibers typically have a lower glycemic index. This is because these types of fibers are capable of slowing down the digestion and absorption of carbohydrates, thereby preventing the rapid rise in blood sugar. These types of fibers are associated with increasing the sensitivity of tissues to insulin and improving the uptake of glucose by the muscles, liver, and other tissues, thereby preventing a sustained elevation of blood sugar.

Particularly good sources of water soluble fiber are legumes (dried beans), oat bran, nuts, seeds, psyllium seed husks, pears, apples, and most vegetables. The important thing is to consume a large amount of plant foods to obtain adequate levels of dietary fiber.

If you are not used to eating a high fiber diet you should increase the amount of dietary fiber you eat gradually. Increasing your fiber intake can increase the amount of intestinal gas (flatulence) and can result in more frequent bowel movements or even transient diarrhea.

Start with small amounts of dietary fiber in your diet and increase over the course of a few weeks. If you experience excessive gas or other abdominal symptoms cut back until the symptoms resolve and then proceed more slowly until you reach a level you can tolerate.

In general, autumn means an increase in food intake. For vegetarians this means more whole grains, nuts, beans, seeds and more dairy and eggs (if eaten). For omnivores, autumn includes more meat and dairy products. In autumn fruit becomes less predominate in the diet and vegetables and grains take center stage. Foods that are concentrated sources of energy and that build stamina for the autumn weather include: meats, fish, dairy, nuts, beans, seeds and grains.

As the weather turns cooler soups and stews become favorite fare. The metal element of the fall is weak in most modern people. The lungs and colon can be gradually renewed by eating healthy, protective foods and engaging in an active lifestyle. Extreme and intense cleansing and fasting methods (including colonics) can too easily show surface changes that are quickly replaced by even more toxic, mucus laden foods and activities.

Letting go of sluggish lung and colon attachments is not easy and except in acute diseases of the lungs and colon it is best to make slow, steady progress in cleansing and renewing these organs.