The Hemp Connection [Search results for turmeric] 

Fenugreek you say? What the heck is fenugreek? It's a spice popular in India, northern Africa, and the Middle East that has multiple benefits for PCOS:

--it can lower your lipids
--it can help to control blood sugar
--it can help improve milk production in women who have trouble breastfeeding
--antioxidant action in the face of high blood glucose

In women struggling with lactation, fenugreek tea (made with the leaves of the plant) has been found to be beneficial. The Fenugreek spice has been added to flour to provide functional properties and it has found to be beneficial in this format as well.

And since we're on the topic of hair loss this week, here's an Ayurvedic remedy using Fenugreek:

Mix ground fenugreed seeds with water and yogurt to make a paste. Rub into hair and wash after 30 minutes.

I'm giving you two recipes, the first one from India, and the second one from Ethiopia. If you like spicy foods, you're going to love adding this herb/spice to your culinary creations!

Methi Murgh (fenugreek chicken) from allrecipes.com

Ingredients
1/4 cup cooking oil
1 (4 to 6 pound) whole chicken, cut into 8 pieces (skin removed and discarded)
1 teaspoon cumin seeds
1 cinnamon stick
1 black cardamom pod
4 whole cloves
1 large onion, sliced thin
1 tablespoon ginger-garlic paste
4 green chile peppers, halved lengthwise
1/2 cup chopped fresh spinach
1/2 cup chopped fresh fenugreek leaves
1 tablespoon dried fenugreek leaves
1/2 teaspoon ground turmeric
1/2 teaspoon ground red pepper
salt to taste
1 cup water
1/2 teaspoon garam masala

Directions

1.Heat the oil in a pressure cooker over medium heat; brown the chicken pieces evenly on all sides, about 5 minutes. Remove from cooker and set aside. Add the cumin seeds, cinnamon stick, cardamom pod, cloves, onion slices, ginger-garlic paste, and green chile peppers to the pressure cooker and cook until the onions are golden brown, 5 to 7 minutes. Stir the spinach, fresh fenugreek leaves, dried fenugreek leaves, turmeric, red pepper, and salt into the mixture and cook until the spinach and fenugreek leaves begin to wilt and darken in color, about 5 minutes. Pour the water over the mixture and return the chicken pieces to the pressure cooker; bring to a boil for 2 to 3 minutes.

2.Fasten the lid on the pressure cooker; cook until the chicken is tender, about 30 minutes. Release pressure fully and remove the lid; sprinkle the garam masala over the dish. Cook and stir until the liquid thickens, 3 to 5 minutes. Serve hot.

Berbere — spiced lentil stew from Sundays at Moosewood Restaurant

Berbere

2 teaspoons cumin seeds
4 whole cloves
3/4 teaspoons cardamom seeds
1/2 teaspoon whole black peppercorns
1/4 teaspoon fenugreek seeds
1/2 teaspoon coriander seeds
8 — 10 small dried red chiles
1/2 teaspoon grated fresh ginger root (1 teaspoon dried)
1/4 teaspoon turmeric
1 teaspoon salt
2 1/2 tablespoons sweet Hungarian paprika
1/8 teaspoon cinnamon
1/8 teaspoon ground cloves

In a small frying pan, on medium-low heat, toast the cumin, whole cloves, cardamom, peppercorns, allspice, fenugreek, and coriander for about 2 minutes, stirring constantly. Remove the pan from the heat and cool for 5 minutes.

Discard the stems from the chiles. In a spice grinder or wtih a mortar and pestle, finely grind together the toasted spices and the chiles. Mix in the remaining ingredients.

Store Berbere refrigerated in a well-sealed jar or a tightly closed plastic bag.

Yemiser W'et (Spicy Lentil Stew)

1 cup dried brown lentils
1 cup finely chopped onions
2 garlic cloves, minced or pressed
1/4 clarified butter
1 tablespoon Berbere
1 teaspoon ground cumin seeds
1 tablespoon sweet Hungarian paprika
2 cups finely chopped tomatoes
1/4 cup tomato paste
1 cup vegetable stock
1 cup green peas, fresh or frozen
salt and freshly ground black pepper to taste
plain yogurt or cottage cheese

Rinse and cook the lentils.

Meanwhile, saute the onions and garlic in the clarified butter, until the onions are just translucent. Add the berbere, cumin, and paprika and saute for a few minutes more, stirring occasionally to prevent burning. Mix in the chopped tomatoes and tomato paste and simmer for another 5 to 10 minutes. Add 1 cup of vegetable stock and continue simmering.

When the lentils are cooked, drain them and mix them into the saute. Add the green peas and cook for another 5 mintues. Add salt and black pepper to taste.

Roberts KT. The Potential of Fenugreek (Trigonella foenum-graecum) as a Functional Food and Nutraceutical and Its Effects on Glycemia and Lipidemia. J Med Food. 2011 Aug 23. [Epub ahead of print]
Middha SK, Bhattacharjee B, Saini D, Baliga MS, Nagaveni MB, Usha T. Protective role of Trigonella foenum graceum extract against oxidative stress in hyperglycemic rats. Eur Rev Med Pharmacol Sci. 2011 Apr;15(4):427-35.
Turkyılmaz C, Onal E, Hirfanoglu IM, Turan O, Koç E, Ergenekon E, Atalay Y. The effect of galactagogue herbal tea on breast milk production and short-term catch-up of birth weight in the first week of life. J Altern Complement Med. 2011 Feb;17(2):139-42. Epub 2011 Jan 24.

At inCYST we love the Mediterranean diet! You saw the announcement about Meri Raffetto's book, The Mediterranean Diet Cookbook for Dummies.

Recently I've been experimenting with a part of the Mediterranean that is often overlooked in discussions about this cuisine…the southern shore, or North Africa. It's fabulous.

It all started when my friend Kate turned her house into a Moroccan lounge and hosted a potluck dinner, where all of the guests were challenged to bring a dish that fit into the theme. I had the opportunity to try some incredible combinations of sweet and savory, and started looking for other recipes to try. What I love about what I've found, is that the dishes tend to be packed with vegetables, and they're a powerhouse on your palate.

These dishes combine all of the foods we generally associate with the Mediterranean, with all of the spices that come from its location along one of history's major spice trading routes. You'll need to stock your kitchen with turmeric, all of the peppers, cinnamon, cumin, coriander, cloves, curry, fenugreek…before you get started. But I think you'll be pleased with what you get.

One of my favorite rules for eating out is to eat authentic ethnic. Those are the places you'll find the cuisines that keep healthy eating interesting and exciting. Northern African cuisine, whether it's Moroccan, Tunisian, is going to be a good bet for dinner out with friends that will keep everyone happy without anyone having to dissect the menu looking for something"healthy", which can be a buzzkill for any social outing.

Here is a recipe I recently tried that is going in my file to use again. It hit the spot on a cold winter night, fed me for several days, and did not leave me feeling like I needed to go searching for something after dinner because in the process of eating healthy I was not satisfied. It originally appeared in Sunset Magazine.

Pearl Couscous with Fall Vegetables and Caramelized Onions

Recipe Time
Total: 2 Hours, 30 Minutes

Amount per serving
Calories: 407
Protein: 11g
Fat: 7.2g
Saturated fat: 1g
Carbohydrate: 77g
Fiber: 7.4g
Sodium: 861mg
Cholesterol: 0.0mg
Ingredients
Caramelized Onions
2 medium onions, sliced thinly
1 tablespoon olive oil or butter
3/4 cup golden raisins
3/4 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon honey

Couscous and vegetables
3 to 4 medium carrots
3 medium zucchini
1 jalapeño chile
4 small turnips
1 1/2 pounds butternut squash*
3 tablespoons olive oil or butter
1 1/2 teaspoons salt, divided
1/2 teaspoon freshly ground black pepper
1 teaspoon saffron threads
3/4 teaspoon cumin
2 cinnamon sticks
7 cups reduced-sodium vegetable stock
2 cups pearl (also sold as Israeli) couscous

About 1 tsp. harissa*
1/2 cup chopped cilantro

1. Make caramelized onions: Put onions in a large frying pan with 1/2 cup water, cover, and bring to a boil. Reduce heat to low and cook, covered, until softened, about 30 minutes. Remove cover and cook, stirring occasionally, until liquid has evaporated and onions are golden. Increase heat to medium-high, add olive oil, and cook, stirring, until deep golden. Meanwhile, soak raisins in hot water 15 minutes; drain.

2. Stir in spices and honey; then stir in raisins and cook, stirring, until nutty brown, about 5 minutes. Set aside.

3. Make couscous and vegetables: Halve carrots and zucchini; cut into 1 1/2-in. pieces. Halve jalapeño (seed it if you want less heat). Peel and quarter turnips. Peel and seed squash; cut into 1-in. chunks.

4. Heat olive oil in a large pot over medium heat. Add 1 tsp. salt, the pepper, saffron, cumin, and cinnamon sticks and fry, stirring, 1 minute. Add vegetable stock and bring to a boil. Add carrots, turnips, and jalapeño and simmer, covered, 15 minutes. Add squash and zucchini and cook, covered, until all vegetables are soft but not falling apart, about 20 minutes.

5. Transfer 2 cups hot stock from vegetable pot to a 4-qt. saucepan. Add 1 cup water and remaining 1/2 tsp. salt. Bring to a boil, stir in couscous, and cook, covered, until tender, 6 to 8 minutes.

6. Transfer 2 cups stock from vegetable pot to a pitcher and stir in harissa to taste.

7. Spread couscous on a platter, making a well in the center. Using a slotted spoon, arrange vegetables, including cinnamon sticks, in the well; discard jalapeño. Scatter onions on top and sprinkle with cilantro. Moisten the couscous with some stock and strain the rest into a second pitcher. Serve couscous and vegetables with the two stocks (plain and spicy) on the side.

*Buying cubed butternut squash will save you some time. Harissa's heat level varies wildly depending on the brand, so taste before adding.

Make ahead: Up to 1 day. Finish making all five components of the dish—caramelized onions, vegetables, couscous, harissa-spiked stock, and plain stock—and chill separately. Ten minutes before serving, reheat in a microwave and serve as directed.

I recently started to tell a good friend about the antioxidant power of turmeric. He stopped me midsentence.

"What is it with all this antioxidant stuff? First it was pomegranates. Then it was Mongolian gojis. It's something different every day."

(Insert big sigh and eye roll here.)

"Can you even tell me what an antioxidant looks like?"

My friend's reaction verified something I've sensed for awhile now. In our quest to show how much we know about antioxidants, we've thrown long words and catch phrases at the public, to the point where the concept has become nothing more than hype.

It's not long after any concept hits"hype mode" that it becomes passe. And being passe is absolutely not what the average antioxidant should be, to ANYONE.

So, I'd like to answer my friend's question. My answer is somewhat long, but I will do my best to encourage him--and you--to see past the hype that's been flung at all those innocent pomegranates and beets and Indian curries!

Here are ten important things to know about antioxidants.

1. AN ANTIOXIDANT IS LIKE RUSTPROOF FOR YOUR BODY. Oxidation is the natural process of something breaking down over time. On your car, oxidation looks like rust. Oxidation in humans isn't much different; it's somewhat of a biological rusting out process. So an antioxidant, really, is human rustproofing.

2. AN ANTIOXIDANT SLOWS DOWN AGING. This is primarily a blog for women with PCOS. What does aging have to do with that? PCOS is a disease of inflammation, and inflammation is an aging process. If you stand back and look at the big picture, a lot of the symptoms of PCOS are actually indications of an accelerated aging process--arthritis, forgetfulness, poor sleep, diabetes at an early age, premature menopause--I am struck at how many of my clients really present as old people in young peoples' bodies. Just as there really is no cure for the wear and tear on the body of a car that works better than prevention, PCOS needs preventive action. It's about choosing food, activity and lifestyle behaviors that make it easier for your body to stay young. It IS possible to reverse some aging, but it's a whole lot easier to prevent aging before it happens. Making good antioxidant choices every day is an important part of your personal rustproofing plan (PRP).

3. DON'T JUDGE AN ANTIOXIDANT BY ITS SCRABBLE SCORE. This one drives me nuts. Nutritionists tend to be extremely detail oriented, and they seem to have adopted this compulsion to throw dozens of new long words at the public. I am equally as nerdy when it comes to biochemistry, but there is a place for those words. If seeing them in an article isn't inspiring you to put some new and different foods on your shopping list, what's the point?

I don't believe in dumbing down the public, but I have to admit, much of what I read has MY eyes glazing over because how the word was spelled or pronounced was apparently more important to the author than what's in it for me to care.

If you're adding a few beets at the salad bar or learning to cook Indian curries, that's what matters. The chemicals will help you to be healthier, whether or not you can spell or pronounce them.

4. THE BEST ANTIOXIDANTS ARE FOUND IN THEIR ORIGINAL PACKAGING. I graduated from college in 1982, and there were only a handful of antioxidants to learn about at the most. Back then (I guess you could say the nutritional dark ages!) we learned mostly about vitamins and minerals. Many of the compounds we knew about, were extracted and sold as"complete nutritional replacements". Of course, the definition of"complete" was based on our limited knowledge of what food actually contains. They weren't really complete because they did not contain the antioxidant compounds we didn't even know about!

That, for me, was a huge lesson learned, about how much of an expert I can truly be in this field. There will always be things I don't know, and need to know, and my responsibility as a health educator is to be as complete in talking about what I don't know as I do about what I do know.

Therefore, my advice when it comes to antioxidants and supplements, is not to focus on what the most important, most perfect antioxidant might be, then to extract it and consume it in large quantities. Rather, look for opportunities to eat whole foods that are as close to the ground and/or tree when you consume them. The more something is sliced, diced, extracted, powdered, concentrated, the less like nature it is.

Remember, whole is best. There may be important nutritional compounds we have yet to learn about that aren't in those expensive antioxidant supplements.

5. ANTIOXIDANTS ARE COLORFUL CHARACTERS. Your plate needs a variety of colors if it's also going to contain antioxidants. I created this graphic last summer to illustrate the concept. If you're eating lots of reds and blues, and are judicious about which white foods you choose, that's a good start. But remember the greens, yellows, and oranges, too! It's really not that hard to choose colorfully. A plate of food that contains a lot of colors is also attractive. Would you rather have a plate of white fish, cauliflower, and mashed potatoes, or a chicken salad packed with apples, walnuts, and spinach?

Eat patriotically--doesn't matter what country--if you put color on your plate, you can't go wrong.

6. ANTIOXIDANTS LOVE A GOOD PARTY! Antioxidants tend to be more effective in the presence of other antioxidants. In other words, you'll get more bang for your buck out of Compound A if you are also eating Compound B. That's why there is no such thing as the ultimate antioxidant. Just like you have less fun at a party if you act like a wallflower, your"health party" will be a whole lot more worthwhile if you introduce and mingle different compounds.

7. ANTIOXIDANTS LOVE THE GYM. Antioxidants have an interesting relationship with exercise. Exercise, because it raises metabolism, is actually an oxidative activity. However…when you exercise regularly, your body becomes more efficient at storing antioxidants for future use, and then mobilizing them to areas where exercise has raised your metabolism. To get the best advantage out of exercise, it's important to (1) not overexercise, but (2) exercise regularly, and (3) be sure the diet you eat on a regular basis is full of colorful foods.

8. ANTIOXIDANTS ARE HOMEBODIES. When fruits are picked early so they can be shipped to distant markets, they're not allowed to ripen and develop their fullest antioxidant potential. When fruits are processed so they can be stored and consumed through off-seasons, they lose antioxidant power. So while I love blueberries and I appreciate their antioxidant power, they are more of a summer treat for me. Since I live in Arizona, I try to eat lots of citrus in the winter, watermelon in the summer, and to use foods from other areas as occasional treats. Every locality has its specialties. Become familiar with what's in season in your area, and if you travel, experiment with local specialties. A Goji berry is definitely a powerful antioxidant tool, but you can be antioxidant friendly even if your plate was not partially picked by distant farmers on exotic hillsides. Some of your greatest antioxidant friends may be lurking just down the road at your local organic farm.

9. ANTIOXIDANTS SHOULD NOT BREAK YOUR BUDGET. When you eat seasonally, you should also save money. In fact, one of the easy way to know what fruits and vegetables are in season is to look for what is cheap! If you frequent your local farmer's market, what you see at the majority of the stands is likely the local seasonal offering. I like eating seasonally because foods move in and out of my menu and I don't get bored because I'm eating the same thing over and over again. Get to know how seasons affect food availability in your area, and plan menus around that. It is fun, not to mention tasty!

10. THE BEST ANTIOXIDANT OF ALL--IS A PROACTIVE LIFESTYLE. OK, here's a picture of an antioxidant. (A face only a molecule mother could love…) What it looks like isn't as important as what it does. An antioxidant keeps you healthy and young! Any choice you make that creates an imbalance--too much exercise and not enough rest, not enough sleep, an imbalanced diet, poor stress management--puts you at risk of antioxidant deficiency. If you're not making good lifestyle choices and assuming a supplement will absorb the imbalance, you're putting yourself at even greater risk. Be sure your diet has a lot of variety and color.

Even better, apply that mentality to the rest of your life.
--Create a social support network with a variety of personalities that encourage the best in you to come out, and who accept you for who you are without unrealistic expectations.
--Participate in a few different physical activities that allow muscles to rest while others work.
--Do things that make you laugh! (Yes, in a way, your favorite corny movie is an antioxidant!)
--Do something creative.

There are many kinds of antioxidants that have nothing to do with nutrition. Be sure your choices add up to move you in the direction of capitalizing on them, rather than putting you in a position where you need to supplement to reverse damage that didn't need to be done.

OK, good friend, I hope I answered your question and you made it to the end of this blog post without rolling those eyes again!

I recently started to tell a good friend about the antioxidant power of turmeric. He stopped me midsentence.

"What is it with all this antioxidant stuff? First it was pomegranates. Then it was Mongolian gojis. It's something different every day."

(Insert big sigh and eye roll here.)

"Can you even tell me what an antioxidant looks like?"

My friend's reaction verified something I've sensed for awhile now. In our quest to show how much we know about antioxidants, we've thrown long words and catch phrases at the public, to the point where the concept has become nothing more than hype.

It's not long after any concept hits"hype mode" that it becomes passe. And being passe is absolutely not what the average antioxidant should be, to ANYONE.

So, I'd like to answer my friend's question. My answer is somewhat long, but I will do my best to encourage him--and you--to see past the hype that's been flung at all those innocent pomegranates and beets and Indian curries!

Here are ten important things to know about antioxidants.

1. AN ANTIOXIDANT IS LIKE RUSTPROOF FOR YOUR BODY. Oxidation is the natural process of something breaking down over time. On your car, oxidation looks like rust. Oxidation in humans isn't much different; it's somewhat of a biological rusting out process. So an antioxidant, really, is human rustproofing.

2. AN ANTIOXIDANT SLOWS DOWN AGING. This is primarily a blog for women with PCOS. What does aging have to do with that? PCOS is a disease of inflammation, and inflammation is an aging process. If you stand back and look at the big picture, a lot of the symptoms of PCOS are actually indications of an accelerated aging process--arthritis, forgetfulness, poor sleep, diabetes at an early age, premature menopause--I am struck at how many of my clients really present as old people in young peoples' bodies. Just as there really is no cure for the wear and tear on the body of a car that works better than prevention, PCOS needs preventive action. It's about choosing food, activity and lifestyle behaviors that make it easier for your body to stay young. It IS possible to reverse some aging, but it's a whole lot easier to prevent aging before it happens. Making good antioxidant choices every day is an important part of your personal rustproofing plan (PRP).

3. DON'T JUDGE AN ANTIOXIDANT BY ITS SCRABBLE SCORE. This one drives me nuts. Nutritionists tend to be extremely detail oriented, and they seem to have adopted this compulsion to throw dozens of new long words at the public. I am equally as nerdy when it comes to biochemistry, but there is a place for those words. If seeing them in an article isn't inspiring you to put some new and different foods on your shopping list, what's the point?

I don't believe in dumbing down the public, but I have to admit, much of what I read has MY eyes glazing over because how the word was spelled or pronounced was apparently more important to the author than what's in it for me to care.

If you're adding a few beets at the salad bar or learning to cook Indian curries, that's what matters. The chemicals will help you to be healthier, whether or not you can spell or pronounce them.

4. THE BEST ANTIOXIDANTS ARE FOUND IN THEIR ORIGINAL PACKAGING. I graduated from college in 1982, and there were only a handful of antioxidants to learn about at the most. Back then (I guess you could say the nutritional dark ages!) we learned mostly about vitamins and minerals. Many of the compounds we knew about, were extracted and sold as"complete nutritional replacements". Of course, the definition of"complete" was based on our limited knowledge of what food actually contains. They weren't really complete because they did not contain the antioxidant compounds we didn't even know about!

That, for me, was a huge lesson learned, about how much of an expert I can truly be in this field. There will always be things I don't know, and need to know, and my responsibility as a health educator is to be as complete in talking about what I don't know as I do about what I do know.

Therefore, my advice when it comes to antioxidants and supplements, is not to focus on what the most important, most perfect antioxidant might be, then to extract it and consume it in large quantities. Rather, look for opportunities to eat whole foods that are as close to the ground and/or tree when you consume them. The more something is sliced, diced, extracted, powdered, concentrated, the less like nature it is.

Remember, whole is best. There may be important nutritional compounds we have yet to learn about that aren't in those expensive antioxidant supplements.

5. ANTIOXIDANTS ARE COLORFUL CHARACTERS. Your plate needs a variety of colors if it's also going to contain antioxidants. I created this graphic last summer to illustrate the concept. If you're eating lots of reds and blues, and are judicious about which white foods you choose, that's a good start. But remember the greens, yellows, and oranges, too! It's really not that hard to choose colorfully. A plate of food that contains a lot of colors is also attractive. Would you rather have a plate of white fish, cauliflower, and mashed potatoes, or a chicken salad packed with apples, walnuts, and spinach?

Eat patriotically--doesn't matter what country--if you put color on your plate, you can't go wrong.

6. ANTIOXIDANTS LOVE A GOOD PARTY! Antioxidants tend to be more effective in the presence of other antioxidants. In other words, you'll get more bang for your buck out of Compound A if you are also eating Compound B. That's why there is no such thing as the ultimate antioxidant. Just like you have less fun at a party if you act like a wallflower, your"health party" will be a whole lot more worthwhile if you introduce and mingle different compounds.

7. ANTIOXIDANTS LOVE THE GYM. Antioxidants have an interesting relationship with exercise. Exercise, because it raises metabolism, is actually an oxidative activity. However…when you exercise regularly, your body becomes more efficient at storing antioxidants for future use, and then mobilizing them to areas where exercise has raised your metabolism. To get the best advantage out of exercise, it's important to (1) not overexercise, but (2) exercise regularly, and (3) be sure the diet you eat on a regular basis is full of colorful foods.

8. ANTIOXIDANTS ARE HOMEBODIES. When fruits are picked early so they can be shipped to distant markets, they're not allowed to ripen and develop their fullest antioxidant potential. When fruits are processed so they can be stored and consumed through off-seasons, they lose antioxidant power. So while I love blueberries and I appreciate their antioxidant power, they are more of a summer treat for me. Since I live in Arizona, I try to eat lots of citrus in the winter, watermelon in the summer, and to use foods from other areas as occasional treats. Every locality has its specialties. Become familiar with what's in season in your area, and if you travel, experiment with local specialties. A Goji berry is definitely a powerful antioxidant tool, but you can be antioxidant friendly even if your plate was not partially picked by distant farmers on exotic hillsides. Some of your greatest antioxidant friends may be lurking just down the road at your local organic farm.

9. ANTIOXIDANTS SHOULD NOT BREAK YOUR BUDGET. When you eat seasonally, you should also save money. In fact, one of the easy way to know what fruits and vegetables are in season is to look for what is cheap! If you frequent your local farmer's market, what you see at the majority of the stands is likely the local seasonal offering. I like eating seasonally because foods move in and out of my menu and I don't get bored because I'm eating the same thing over and over again. Get to know how seasons affect food availability in your area, and plan menus around that. It is fun, not to mention tasty!

10. THE BEST ANTIOXIDANT OF ALL--IS A PROACTIVE LIFESTYLE. OK, here's a picture of an antioxidant. (A face only a molecule mother could love…) What it looks like isn't as important as what it does. An antioxidant keeps you healthy and young! Any choice you make that creates an imbalance--too much exercise and not enough rest, not enough sleep, an imbalanced diet, poor stress management--puts you at risk of antioxidant deficiency. If you're not making good lifestyle choices and assuming a supplement will absorb the imbalance, you're putting yourself at even greater risk. Be sure your diet has a lot of variety and color.

Even better, apply that mentality to the rest of your life.
--Create a social support network with a variety of personalities that encourage the best in you to come out, and who accept you for who you are without unrealistic expectations.
--Participate in a few different physical activities that allow muscles to rest while others work.
--Do things that make you laugh! (Yes, in a way, your favorite corny movie is an antioxidant!)
--Do something creative.

There are many kinds of antioxidants that have nothing to do with nutrition. Be sure your choices add up to move you in the direction of capitalizing on them, rather than putting you in a position where you need to supplement to reverse damage that didn't need to be done.

OK, good friend, I hope I answered your question and you made it to the end of this blog post without rolling those eyes again!

I've always wanted to take this topic on but everytime I started, and I looked at the list of supplements needing to be covered, I've been overwhelmed.

Thank heavens for a network of professionals with different interests and talents! Christine Marquette, RD, LD, HFS, CLT, has recently released an e-book on this very topic. If you order it be sure to use the coupon code she's created for inCYST fans, INCYST10, for a 10% discount.

I've actually talked her into doing a webinar for us as part of the 2011 PCOS training. To name a few, Chris is covering: cinnamon, turmeric, American Ginseng, Saw Palmetto, D-Chiro-inositol, L-Arginine, Alpha-Lipoic Acid, the B vitamins, vitamins C, D, and a few minerals (calcium and magnesium).

Click here if you'd like to buy Chris' e-book on PCOS supplements.

If you'd like to test drive our professional training with this session, you can register for this topic alone ($40) at this link. If it turns out you like what you hear…you can apply the money you invest into our complete training ($425) if you do so on or before December 31, 2011.

Excerpt from: Mediterranean Diet Cookbook for Dummies ®, Wiley Publishing, Nov. 2011

Meri, Meri, Meri…you've got me trained like a Pavlov's dog…every time I see an email from you entitled"recipe"…I'm salivating before I even open it!

Photo by http://www.lovjoyphotographer.com/

Chicken Stew with Chick Peas and Plum Tomatoes
Prep time: 12 min Cook Time: 1 hour and 30 minutes Yield: 6 servings
Ingredients

2 tablespoons olive oil
4 chicken thighs
1 small onion, chopped
1 celery stalk, chopped
½ teaspoon cinnamon
¼ teaspoon ginger
1 teaspoon turmeric
1 teaspoon black pepper
½ teaspoon salt
1 (14.5oz) can chickpeas, drained
1 large can (28oz) plum tomatoes
4 cups low-sodium chicken stock
¼ cup red lentils
½ cup long grain rice
¼ cup lemon juice
½ cup cilantro, chopped

Directions

1 In a large stock pot, heat the olive oil over medium high heat. Add the chicken thighs and cook for 3 minutes on each side. Add the onion, celery, spices, and chickpeas and cook for 3 minutes to heat spices.

2 Pour in the tomatoes and chicken stock and then add in the lentils and rice. Bring the mixture to a boil over medium high heat, cover and reduce the heat to low and simmer for 1 hour and 15 minutes.

3 Stir in the lemon juice and divide stew into 6 bowls. Garnish each bowl with 2 tablespoons of chopped cilantro and serve. Per serving: Calories 346 (From Fat 82); Fat 9g (Saturated 2g); Cholesterol 38mg; Sodium 721mg; Carbohydrate 47g (Dietary Fiber 6g); Protein 22g.

The most common question I get as an Herbalista is, "What can I do to feel well again?" There are many things we can do to incorporate wellness in to our body, mind, soul, and earth and I use this 5-step acronym that I've developed to simply my options: FHEEL F= Food

The first step to feeling better is to examine what we're fueling up on. It tends to be in our best interested to avoid fried and fatty foods in general, but especially so for those of us with PCOS. Instead, aim to eat plenty of fresh vegetables and healthy proteins with some fruit, dairy, and whole grains sprinkled in. Try and get a rainbow-colored variety of foods in your diet, striving for more of the darker/richer colored foods (kale, spinach, dandelion greens, mustard green, collard greens, broccoli, beets, blackberries, blueberries, pomegranates, squashes, sweet potatoes, carrots) and less of the lighter and whiter foods (citrus, raspberries, strawberries, bananas, pastas, rice, sugar, white potatoes, butter, dairy).

H= Herbs

If a whole foods diet isn't giving you everything you need in the moment, adding herbs can help! Start with adding simple spices to your meals like garlic (detoxifying herb that is great for the digestive system), rosemary (supports the brain and is antibacterial), and ginger (supports the circulatory and digestive system and is helpful for migraines). Other culinary spices that are easy to incorporate are cinnamon, turmeric, pepper, fennel, cayenne, thyme, sage, and clove. I highly recommend talking with a Holistic Healthcare practitioner, Naturopath, Herbalist, or other trained botanical medicine professional about herbs that can be specifically helpful to your desired wellness goals.

E= Essences and Essential Oils

Both Flower Essences and Essentials Oils are lovely tools that really support more the emotional, spiritual, and mental journey of wellness. Flower Essences have no reaction to medications, allergies, children or pets and work specifically on our current state of emotions. There are as many brands as there are flowers, from all parts of the world, so please read up on the companies as well as the products before choosing an essence. Essential oils are potent blend of botanical oils that have specific methods of delivery. Because there are highly concentrated amounts of naturally occurring chemicals in essential oils, it is extremely important to handle them with an informed and delicate manner. As always, consult with an Aromatherapist or Flower Essence practitioner for recommendations.

E= Energy Therapies and Exercise

When there still seems to be components of our wellness that need some extra attention, energy therapies and exercise can be very beneficial. Research the many benefits of Massage Therapy, Yoga, Acupuncture, Reiki, Polarity, Reflexology, Circuit Training, and many other healing arts and fitness programs. With any area of wellness, there are both reputable, competent companies and practitioners of theses energy therapies, as well as not so reputable nor competent companies and practitioners. Choose wisely after researching local resources in your community. I like to ask where they received their training from, how long have they have been in practice, and also what the whole process is from start to finish before signing up or paying for an appointment. Other energy therapies and exercises that can be helpful are: meditation/prayer, affirmations, journaling, hypnotherapy, life coaching, joining a gym/health club, getting a personal trainer, and dance styles like zumba/jazzercise/ballroom/swing/two-step and line dancing.

L= Lifestyle Changes

Making some more intense changes in lifestyle habits may be necessary in order to achieved our desired wellness goals. Most often, habits like smoking, drinking, eating too much fast food or snacks, not exercising, drinking soda and sugary beverages,and having too much or too little sleep can tremendously impact the state of our health. When setting your wellness goals, really emphasize the reasons for choosing those specific goals and concentrate on those reasons during the challenging moments. Tell your friends and family about your wellness goals the lifestyle changes you are making to help keep you accountable and motivate you during the ups and downs. Create a vision board or goal chart to showcase your progress. There are many tools and apps available to help you at any age or stage of wellness and life so identify those goals, develop a route to wellness, seek advice if you need help meeting those goals and chart your progress to see how well you're doing and how close you are to meeting and exceeding those goals!

I leave you with this last tidbit to remember, words of wisdom I try to live by: Wellness is a Journey, Not a Destination. Strive for Progress, Not Perfection… Know that every step, every breath, and each moment counts as progress, so long as we consciously choose to be well.

~Choose to be and"fheel" well-- The Herbalista