Good Medicine Everyday: Sun

Ahh, sunshine! We love it, but we’ve been made to fear it. We’re told to slather ourselves with SPF 100 and cover up - otherwise we’ll get skin cancer. While it’s true that multiple sunburns and excessive unprotected exposure can damage our skin, we really benefit from the healing powers of the sun.

This might go against everything you’ve been told, but - regular, unprotected sun exposure is actually good for your health. Most Americans are deficient in vitamin D (1) for a few reasons: 1. We obtain very little vitamin D from our diet, because it’s not naturally found in that many foods. 2. Most of us spend our days indoors, and we don’t get outside nearly enough and 3. When we do, many of us use sunscreen that blocks the beneficial UVB rays.

We need vitamin D for healthy bones, a strong immune system, mood regulation, cardiovascular protection (2), and even weight regulation! Rickets is the classic example of extreme vitamin D deficiency. Vitamin D supplements are widely available, but our bodies have historically received vitamin D through sun exposure.

Experts recommend 30 minutes of unprotected sun exposure per day (3). This gives you all the benefits of the sun while minimizing the risk of any skin damage. To make the sun work even more for you, try getting exposure first thing in the morning. This helps to set your circadian rhythm (your body’s internal clock that sets sleep and wake cycles) for the day. Beyond 30 minutes and when the sun is especially strong, it’s best to wear sunglasses, a hat and other protective clothing, and use a mineral-based sunscreen.

Something else that should not be overlooked is that we feel GOOD in the sun. Have you ever noticed that most people, when stepping into the sun, will look up towards the sky and close their eyes and take a deep breath? What else these days makes people stop and DO that? Sun makes people food good and happy. It’s a lifeforce. And I don’t think that should be overlooked.

The sun is good medicine. Even better? It’s free. In areas where sun is scarce during certain parts of the year, a vitamin D supplement can significantly improve well-being. You could also invest in a sun lamp if that’s something you’re into. Living in the Pacific Northwest, I find that a vitamin D supplement in addition to going outside regularly significantly helps my mood during the gloomy part of the year.

Good Food: The Good Medicine Smoothie Bowl

A better breakfast bowl tastes amazing, keeps you full & gives you the energy you need to get through your day. It’s full of satiating healthy fats, fiber & complex carbohydrates. Best of all, it’s fast to make. While better breakfast bowls are ideally enjoyed sitting down before getting into your day, they’re also portable for those days when that’s just not possible. 

the good

You probably already know this by now, but I LOVE smoothie bowls. They’re delicious, feel really indulgent and give me tons of energy. When I first heard that people were pouring their smoothies in bowls, I was not about it. But then I tried it and I was like Oh. I get it. That’s damn good. Plus this allows you to add a plethora of toppings, and I love a complex symphony of textures and flavors. Which leads me to my next point – a lot of people chug smoothies or sip them through a straw, meaning they’re not chewing. Even though a smoothie is basically pre-chewed food, the act of chewing release important digestive enzymes. By encouraging you to chew, smoothie bowls are ultimately more satisfying and filling.

This is my all time favorite smoothie bowl recipe, which is just sweet enough and totally satisfying from the almond or sunflower seed butter. I usually reserve it for after hard workouts, so it's like a treat - something to look forward to and WERK for. Ya feel me?

Feel free to change up ingredients and toppings to keep it interesting!

the medicine

Blueberries are packed with antioxidants and are one of the top anti-inflammatory foods. They’re also lower in sugar than other fruits.

Zucchini is actually a nutrient powerhouse. In this case it adds fiber plus helps bulk the smoothie up without adding excess sugar. Same goes for the cauliflower, but the cauliflower has the additional benefit of being from the cruciferous vegetable family, making it great for liver support and full of anti-cancer properties.

Greens! We know by now that greens are good for you, yes? I love sneaking greens into smoothies because you can’t taste them and they give you a nice nutrient boost. Spinach is my go-to because frozen organic spinach is inexpensive and I’ve literally never been able to taste it.

Almond or sunflower butter add healthy fats, protein, fiber and vitamin E – a potent antioxidant. Before I started adding fat to smoothies, I would be hungry an hour or two after eating them. Fat gives the smoothie staying power.

Toppings like hemp or chia seeds add additional fiber and omega 3 fatty acids, cacao nibs are a wonderful source of magnesium and trace minerals, and nondairy yogurt gives you gut-boosting probiotics.

tips

If smoothies tend to be too cold for you, use more room temperature ingredients or blend for a longer amount of time. I usually add warm water to my smoothie as the liquid because it makes blending easier and takes the chill off.

I always have smoothies with a warm beverage. In Ayruveda, our digestion is thought of like a fire - too many cold and raw foods can dampen the fire. By having a cup of tea with my smoothie, I'm helping mitigate the cold of the smoothie.

My favorite, non-negotiable toppings are: grain-free granola + cacao nibs. Sometimes hemp seeds or pumpkin seeds.

You could use frozen sweet potato in place of zucchini or cauliflower. To prepare these veggies, simply chop, lightly steam them, lay them out on a baking sheet, freeze overnight and then store in bags in the freezer.

If I’ve just worked out or will be working out later I add the protein powder, but I skip it if not. In the case of not using protein powder, I add 1/2 a frozen banana for sweetness. 

Favorite plant-based proteins include: Aloha and Genuine Health

The amount of liquid you use will depend on how thick you like your smoothies! Feel free to experiment to see what works best for you!

If you have to eat on the go, just make sure you're still "chewing" the smoothie after taking sips. It  might feel weird at first, but I promise it will be better for digestion and you'll feel fuller longer.

 The Good Medicine Smoothie Bowl
 

Serves 1

Ingredients
1 cup blueberries, fresh or frozen
1 cup steamed then frozen zucchini or cauliflower
2 handfuls fresh or frozen spinach
2 tbsp almond or sunflower seed butter
1 scoop plant-based vanilla protein powder (optional)
1-2 cups nondairy milk or water
1/2 tsp spirulina (optional)

Toppings
hemp seeds
chia seeds
cacao nibs
raisins
granola
shredded coconut
nondairy yogurt
extra fresh fruit
extra drizzle of almond or sunflower seed butter

Instructions

1.    Place all ingredients in a high speed blender and blend until smooth.
2.    Pour into your favorite bowl and adorn with your favorite toppings.
3.    Enjoy! I hope you feel full, happy & ready to take on your day! 

Good Food: My Go-To Summer Sammie

I live for the summers - I live for the sun and all the other activities that come with it. Camping, picnics, bike rides, outdoor concerts, beach/river days. And since forever, I was in charge of food for these events (big surprise, huh?).

When I was in high school we would drive from the suburbs of Chicago to the beaches in the city, and I would insist we stop at Whole Foods to pick up fresh fruit, chips and bevvies. One of my favorite summertime events was the free concerts held in Millennium Park. You bring your own picnic and enjoy amazing music as the sun sets over Lake Michigan. I would get food (and wine) ready for me, my best friend, my mom and whichever other friends were meeting us there.

Food for a crowd is usually not easy, but food for a crowd that you need to transport in a bag you can carry on your shoulder (plus all those wine bottles) is even more challenging.

Enter - my go-to summer sammie. It's stupid easy to make, stays good for a couple days in the fridge, and is fairly light and transports well. It's the perfect summer snack for your outdoor concert, picnic, camping trip or backyard party.

the good

The original version of this sandwich involved Miracle Whip and store-bought pesto and chicken deli meat, so I decided to update the sandwich to make it a little more sophisticated and a little better for you. I included an omnivore and a veggie version because the more that get to enjoy this sandwich, the merrier.

The Cashew Basil Mayo is key to the flavor of this sandwich, so I highly suggest you make it. If you're in a pinch - high quality mayonnaise (like Chosen Foods or Primal Kitchen) + some fresh basil works great. You can use a store-bought pesto, but there's often dairy and questionable oils in them so keep an eye out.

This is one of the rare sandwiches that actually gets better as it sits in your fridge. The bread softens a little bit and the flavors get a chance to marinate. So you can make it up to three days ahead of time.

the medicine

Sourdough bread is what I recommend to my clients that are hooked on traditional store-bought loaves (which are often full of sugar and preservatives). Most are shocked when I tell them to go for this more satisfying bread. Why sourdough? First, the ingredients are minimal - no preservatives or added sugar. Second, because sourdough is fermented, some of the proteins are broken down, making it easier to digest. I still recommend cutting down bread intake, but if you're gonna do it, do it right with sourdough.

Cashews are full of healthy fats and trace minerals. They make the best dressing, dip, spread, etc. They work super well as substitutes in vegan and dairy-free recipes.

Greens... do I even have to say it? Add more greens whenever and wherever you can!

Organic chicken contains high-quality protein, essential minerals and vitamins such as vitamin D and B vitamins. If you choose to buy organic chicken (which I recommend you do), there is a much higher concentration of omega-3 fatty acids - essential to fight inflammation.

If you opt for the veggies - awesome. The more the veggies, the better - always! They're full of fiber and phytonutrients we need to thrive.

tips

Make this sandwich up to three days ahead of time.

I like to slice the baguette into sammies that are slightly different sizes for different appetites. Then I wrap each one in plastic wrap and store in the fridge.

You can get non-GMO, organic whole roasted chickens at Whole Foods for $9.99. It's cheaper than roasting your own - great for anyone who's busy or on a budget.

Go-To Summer Sammie: Omnivore + Vegan Version
 

Ingredients
1 sourdough baguette (preferably organic)
1 cup-ish Cashew Basil Mayo
3 cups mixed greens
2-3 cups shredded organic chicken OR
2-3 cups roasted or grilled veggies (zucchini, onion, beet, sweet potato, eggplant, etc.)

Cashew Basil Mayo
1 cup of cashews, soaked overnight
1/4 cup avocado oil
1/4 cup water
1 tbsp apple cider vinegar
1 clove of garlic
juice of 1/2 a lemon
1/2 tsp salt
pepper to taste
1/4 cup tightly packed fresh basil

Instructions

1. If you need to roast chicken or grill your veggies, do that now. In fact you can do it ahead of time.

2. Make Cashew Basil Mayo by adding everything except the basil into a blender or food processor. Blend until extremely smooth. If it's too thick and not blending, add water a tablespoon at a time until desired consistency is reached. You want this to be on the thicker side. Then add the basil and pulse several times until the basil appears to be small flecks. Transfer to a glass jar and set aside.

3. Set up your sandwich makin' station. Trim the ends of the baguette and set aside for a snack. Slice baguette length wise - open it up and "bend" it a little so it stays mostly open on its own. Spread each side generously with the Cashew Basil Mayo. If you're so inclined, sprinkle with a little sea salt + fresh ground pepper.

4. Line one side with chicken or roasted veggies. Line the other side with plenty of greens.

5. Close sandwich and make sure everything is tucked well inside. Slice into sandwiches of varying sizes and wrap tightly in plastic wrap or store in a tupperware container.

6. Store in the refrigerator up to 3 days. If you have mayo leftover, it will keep for up to a week in the fridge. Enjoy!

*Note: I'm usually pretty anti-disposable plastic items, but this is a really good way to keep the sandwiches stored without falling apart, and because I do it so rarely I give myself a pass on this one.