One of the many joys of Spring and Summer is the opportunity we have to indulge in delicious fresh produce. Spring fruits and vegetables signal a time of renewal and cleansing.  By focusing your diet around the choices below, bikini season may not be so painful after all.  Check out your local farmer’s market to see what’s in season near you.  Enjoy the goodness and freshness that is readily available this time of year.

Asparagus – folate, iron, vit C, high fiber (odd urine smell occurs when a sulfur compound in asparagus is converted during digestion into a closely related compound that has the same distinctive sulfurous odor – about 40% of the population has this gene)

Lettuce – Depending  on the type of lettuce chosen, lettuce supplies good amounts of vitamin C and folate.  Some supply beta carotene – a good rule of thumb is to select lettuce wit6h the darkest leaves – this is why iceberg is at the bottom of the list in terms of nutritional benefits.

Spinach – riboflavin, B6, folate, magnesium, beta carotene, lutein, and zeaxanthin.  Best to eat spinach cooked with a small amount of fat like olive oil to get the most out of the carotenoids. **Note – while spinach does provide iron and also calcium, these minerals cannot be completely used by the body because spinach also contains a compound called oxalic acid, which limits their absorption – this is also why too much raw spinach increases risk of kidney stones (oxalates).

Broccoli – Broccoli is truly one of nature’s superfoods. Broccoli is a rich source of cancer-fighting chemicals.  Once you eat broccoli, glycosinolates break down into indoles and isothiocyantes.

An indole in broccoli called indole-3-carbinol appears to be beneficial in protecting against hormone-related cancers like breast and prostate by interfering with the replication of cancer cells.

Isothiocyantes, including sulforaphane inhibit the damaging effects of cancer-causing substances and suppress the development of tumors.  Dithiolthione, another anticancer substance in broccoli, is believed to activate cancer-fighting enzymes in the body.

Beets – fiber, potassium, iron, and folate.  Betacyanin is the pigment that makes beets their deep ruby color – A genetic predisposition causes some people not to properly metabolize beets, so the betacyanin passes into urine and feces which turn pink or red for a day or two.

Strawberries – Fiber, vitamin C

Kale –Like broccoli, contains sulforaphane and indole phytochemicals that may protect against breast cancer by making estrogen less potent. Rich in antioxidants, fiber, vit C, B6 and beta carotene (also lutein and zeaxanthin).

Lemons – vitamin C, fiber, phytochemicals in lemons & limes – in the peels are rich in limonene phytochemicals which seep into the juice and may confer anticancer benefits.

Oranges – vitamin C – w hole fruit adds more fiber!.  Also, folate, potassium and some thiamin.  Tangerines also contain teh carotenoids beta cryptoxanthin, lutein, zeaxanthin, and beta carotene.

Chard – beta carotene, potassium, vit C and magnesium.  Also vitamin E – usually found in high fat foods.  Also contains oxalic acid like spinach, so limit raw.

Celery – potassium, vitamin C, insoluble fiber

Cauliflower – Like broccoli cauliflower is a reservoir of phytochemicals like isothiocyanates and indoles – help detoxify cancer-causing agents and impede tumor development. Also excellent source of vit. C, folate and B6. This veggie is best raw or very lightly cooked – steaming is best or else much of the nutrients get leached out into the cooking water.

Carrots – Carotenoids (the name carotenoid comes from the fact that they were first identified in carrots). Also contain a soluble fiber called calcium pectate which studies suggest may help to lower LDL cholesterol.

Onions – fiber, vitamin c, B6, potassium and phytochemicals. Onions are a rich source of diallyl sulfide, which research suggests may raise levels of protective enzymes that help to inactivate and eliminate agents that can cause cancer.

Green Onions – same as onions

Medjool Dates – potassium, fiber (lots), and some iron

Cabbage – vit C, fiber, folate, also cancer-fighting phytochemicals like broccoli (glucosinolates – which are converted into indoles and isothiocyanates upon digestion)

Avocado – Note, avocado is a fruit – folate, fiber, potassium niacin and B6.  Fat is mostly monounsaturated. May help to lower LDL cholesterol.

Serves 4

3 tablespoons olive oil

1 tablespoon sesame oil

2 tablespoons rice vinegar

1 tablespoon sugar or honey

1 tablespoon wheat free tamari soy sauce

3 bunches bok choy, cleaned and sliced (about 6 cups)

4 green onions, chopped

½ cup shredded carrots

8 ounces cooked chicken breast half, chopped (2 ounces/serving)

Whisk together olive oil, sesame oil, vinegar, sugar and tamari.

Combine bok choy, green onions, carrots, and chicken in a medium size serving bowl. Toss with prepared dressing, and serve.

Per Serving: 244 Calories; 17g Fat (3g Sat); 15g Protein; 8g Carbohydrate; 3.25g Sugars; 1g Dietary Fiber; 39mg Cholesterol; 326mg Sodium.

**For a vegan version leave oil the chicken and use sugar or agave instead of honey.

The other day I went for my first big outdoor ride of the season, bike ride that is. It was a warm and lovely Friday afternoon. Sometimes people have different definitions of what it means “to ride.” For a few of my girlfriends it means getting on their horses. For other friends it means cruising on their Harley’s. There’s no judgment there for me – but for me going for a ride means putting some miles on the road bike. If I’m mountain biking I call it mountain biking; I know, revolutionary, isn’t it?

Anyway, last week towards the end of my ride I was heading up the last 3 miles of road before hitting the turn-off to the actual road that I live on. This is definitely a narrower stretch of road (crowded with bikers on the weekends), known for its gradual upward slope. I was hugging the line, turning a good pace when a kid yelled out the backseat window of a pick up truck to “get off the road.” First of all, why would you let your kid do that? Second of all, that is a dangerous and stupid thing to do. Third, this is a road I pay for with my tax dollars. I have every right to be on this road. So many things went through my mind in that moment. I really wanted to know if they also lived in my rural community. If only I could ride up their driveway and calmly explain why I not only belonged on the road, but they needed to stay off of it if they were going to behave that way. Oh, and did I mention, this wasn’t the first time someone has yelled at me for no reason while I was riding on the side of the road.

Don’t get me wrong. I’m a driver as well. On Saturdays and Sundays my mountain roads are full of weekend warrior cyclists who frankly are clueless about the rules of the road. It can drive a person crazy. I have been known to want to yell, “ride single file” out my window on more than one occasion. But when a cyclist is obeying the rules of the road and staying as close as safely possible to the shoulder, it’s much safer to keep your mouth shut.

May 2012 is National Bike Month. Bike to Work Week is May 14-18. This is a great time to brush up on bicycle safety and to have your bike and helmet inspected to make sure they are in safe operating condition. It is a perfect time to teach your child to ride. Minneapolis takes the #1 spot in the nation for top US city for biking. Portland, OR claims the #2 spot and Boulder, CO #3 (Denver comes in at #12, which isn’t too shabby). In terms of planning ahead, if you live in Colorado, here are some events to plug into your calendar now:

June 5: SoCo Tour de Cure (Woodland Park)

June 5: Elephant Rock Ride (Castle Rock)

June 11-12: Denver Century and Community Fun Rides (2nd annual!)

June 25-26: MS 150 (Westminster-Ft Collins)

July 9-10: Triple Bypass

July 16: Moonlight Classic (Denver)

July 17: Urban Assault Race (Ft Collins)

July 18: Boulder Sunrise Century

July 24: Urban Assault Race (Denver)

August 7-13: CO Rocky Mtn Bicycle Tour

August 6: Copper Triangle (Copper Mountain area)

Ask your company how they plan to support Bike To Work Week. If you live in an area where it is safe for your child to bike to school, encourage that and better yet, accompany him/her on your own bike.

For information on bike paths and events around the Los Angeles area check out: http://www.labikepaths.com/. In Colorado, check out www.bikepaths.com.

Above everything be conscious and kind when it comes to respecting others. Whether on your motorcycling, bicycle, horse or skateboard – give each other the common courtesy of a little extra space, and a little patience. It will go a long way. Remember these Rules of the Road as put forth from the League of American Bicyclists:

The League’s six Rules of the Road will prepare you for a safe and fun bike commute this Bike Month. For more educational resources, visit our Ride Better page or sign up for a Smart Cycling class.

1. Follow the law.

Your safety and the image of bicyclists depend on you. You have the same rights and duties as drivers. Obey traffic signals and stop signs. Ride with traffic; use the rightmost lane headed in the direction you are going.

2. Be predictable.

Make your intentions clear to motorists and other road users. Ride in a straight line and don’t swerve between parked cars. Signal turns, and check behind you well before turning or changing lanes.

3. Be conspicuous.

Ride where drivers can see you; wear bright clothing. Use a front white light and red rear light and reflectors at night or when visibility is poor. Make eye contact with drivers. Don’t ride on sidewalks.

4. Think ahead.

Anticipate what drivers, pedestrians, and other bicyclists will do next. Watch for turning vehicles and ride outside the door zone of parked cars. Look out for debris, potholes, and utility covers. Cross railroad tracks at right angles.

5. Ride Ready.

Check your tires have sufficient air, brakes are working, chain runs smoothly, and quick release wheel levers are closed. Carry repair and emergency supplies appropriate for your ride. Wear a helmet.

6. Keep your cool.

Road rage benefits no-one and always makes a bad situation worse.

Serves 4

2 tablespoons Greek style yogurt

1 teaspoon lemon juice

2 teaspoons curry powder

½ teaspoon turmeric

1/2 teaspoon lemon pepper

1/4 teaspoon salt

1/4 teaspoon garlic powder

1 small shallot

1 1/4 pounds wild salmon fillets

In small bowl, whisk together yogurt, lemon juice, curry powder, turmeric, lemon pepper, salt, garlic powder and shallots.

Place salmon in a shallow bowl and spread over mixture evenly over each fillet (about a tablespoon per fillet). Cover and refrigerate for thirty minutes to an hour.

Heat grill to medium-high.

Place salmon on clean, greased grill or on a piece of aluminum foil placed directly on the grill, skin side down. Cook for about 10 minutes per inch of thickness or until salmon is opaque and flakes easily when tested with a fork.

Alternatively you could broil the salmon in the oven.

Per Serving: 177 Calories; 5g Fat (1g sat); 29g Protein; 2g Carbohydrate; trace Dietary Fiber; 74mg Cholesterol; 276mg Sodium

Looking for ways to improve mental clarity and memory, think big, and lessen your risk for depression? It begins with increasing levels of Brain Derived Neurotropic Factor (BDNF). BDNF is part of a class of brain chemicals called neurotropins (proteins that help cells to grow). BDNF is a naturally occurring protein (in our brains) that acts on the brain and peripheral nervous system supporting the growth of neurons (nerve cells) and synapses (the area of communication between nerve cells). BDNF is really a catalyst that helps increase brain function. Dr. John Ratey, Harvard University professor, refers to BDNF as “Miracle-Gro” for the brain.

Decreased levels of BDNF has been linked to an increased risk of depression, schizophrenia, Alzheimer’s Disease and dementia, and attention deficit disorder. So how do you increase BDNF? Exercise is the number one thing that you can do to increase BDNF.

Exercise promotes the growth of new brain cells, especially in the hippocampus area of the brain, which is the memory region of the brain. A sedentary lifestyle decreases physical movement, which impacts your brains readiness to learn and promotes obesity. This in turn taxes your brain. Aging can have a similar effect. As you age you get more glucose build up in your brain, which can lead to cognitive decline and even Alzheimer’s. Even ten to fifteen minutes of exercise promotes the release of neurotransmitters, but ideally 30 to 40 minutes of moderately intense exercise daily is recommended. The best type of exercise to promote BDNF is anything that includes high intensity intervals and raises heart rate up to at least 75% of maximum heart rate.

Other ways to increases BDNF include eating healthy fats from fish (like salmon), nuts (like walnuts), and avocados. A diet high in saturated fat can actually decrease BDNF. Turmeric, a popular spice, increases BDNF. Turmeric is found in curry recipes and population studies from India (where turmeric and curry are abundantly used in cooking) show that Alzheimer’s is 75% less common there as compared to the United States.

Here are three things you can do today to raise BDNF, improve mental clarity and decrease our risk for depression and Alzheimer’s disease.

1. Exercise for at least 30 minutes

2. Snack on ¼ cup of walnuts

3. Serve up a curry dish for dinner.

Make it happen, today.

Serves 4

1 cup quinoa – well rinsed and drained

2 cups water or low sodium vegetable broth

1/4 teaspoon salt (add to water for cooking quinoa)

2 tablespoons basil or cilantro pesto

In a medium size saucepan combine the quinoa with the salted water and bring to a boil. Lower heat and cover for approximately 15 minutes.

When all the liquid has been absorbed, remove from heat and scoop cooked quinoa into a bowl. Stir in pesto and voila – you now have “greenoa.”

Coming soon: Our favorite cilantro pesto recipe!

Per serving: 197 cal; 6g fat; 7g protein; 30g carb; 3g fiber; 2mg cholesterol; 197mg sodium

Serves 6

2 pounds broccoli, stalks and florets chopped

2 tablespoons olive oil

1 medium onion, sliced

6 ounces spinach

7 cups low sodium vegetable broth

1/2 cup rolled oats

1/4 cup raw cashews

2 teaspoons dill

1/2 teaspoon salt

1/2 teaspoon black pepper

To prepare broccoli, first wash well and separate the florets from the stalk. Peel the stalk with a paring knife or vegetable peeler. Use about the top three inches closet to the florets and chop into ½ inch pieces. Add to a bowl along with chopped florets and set aside.

In a large soup or stock pot, sauté onion in olive oil for a few minutes over medium high heat, until onion begins to soften. Add broccoli and spinach and sauté another three minutes. Reduce heat and add vegetable broth.

Bring to a simmer and cook for 15 minutes on low. Add rolled oats and cashews, cover, and turn off heat. Allow to rest for 10 minutes. When soup has cooled slightly, purée in a blender, working in batches as needed, until smooth. Return pureed soup to stockpot. Stir in dill, salt, pepper, and lemon juice. Warm as needed.

Other possible seasonings to consider: A splash of red wine vinegar, nutritional yeast flakes, fresh thyme.

Per Serving: 219 Calories; 10g Fat (2g Sat); 20g Protein; 17g Carbohydrate; 0g added Sugar; 9g Dietary Fiber; 0mg Cholesterol; 742mg Sodium.

Although truly we are a long way from “greening the earth” as a global community, there are certainly steps that each individual can take to give back to the planet that give so much to us. Change begins with education. Environmental education is incredibly important to include in our schools. Here are some other easy ways we can celebrate Earth Day this year. Take some of what you learn and apply it throughout the year. Many people live as if everyday is Earth Day. What steps can you take today to do the same?

1. Consume a More Plant-based Diet.

While we are not proposing that everyone should become a vegetarian, we will share that a non-vegetarian diet consumes nearly three times more water, 2.5 times more primary energy, 13 times more fertilizer, and 1.4 times more pesticide than a vegetarian diet. These statistics come from actual research published in both the American Journal of Clinical Nutrition and European Journal of Clinical Nutrition.

Among the many joys of spring is the opportunity to indulge in delicious fresh produce. Spring fruits and vegetables signal a time of renewal and cleansing. Asparagus, spinach, strawberries, onion, artichoke, papaya, lettuce, oranges, peas and cabbage family veggies (broccoli, cabbage, kale, cauliflower) are all in season right now; a perfect excuse to jump right into to nutritional abundance (and a more plant based diet) !

2. Consider Going Organic

Besides eating more green leafy veggies, which we know is soooo good for us, going green may mean choosing to buy organics. We know that whenever possible it behooves our bodies (ours and the planets) to choose organically grown produce, grains, dairy and meat.

3. Plant New Seeds and Re-design Your Life-Landscape.

With Earth Day being honored this month, why not get into the garden both literally and figuratively. Plant a new green vegetable in celebration of the seed, the soil, our bodies, and our Minds. With the infinite power of of minds we can plant our seeds, grow our visions and harvest the joy, abundance, vitality and love that we came here to know and to show.

4. Green Your Clean

Many of us choose Springtime as the time to clear the clutter and do a deep clean of our homes and offices. Choose non-toxic cleaners and reusable cloths rather than throwing away tons of paper towels. Make your own cleaning products from scratch. There are dozens of great websites that can guide you along the way. If your not feeling so inspired, companies like Seventh Generation, Ecover, Mrs. Meyer’s, Method, and Earth Friendly Products make it easy with their more natural versions of typical cleaners.

Earth Day Events Around the USA

California

Santa Barbara Earth Day Festival

Saturday and Sunday April 21-22 Alameda Park

San Diego EarthFair 2012

Balboa Park

Sunday April 22, 10am – 5pm

Colorado

Earth Day Fort Collins

Saturday, April 21st from 11am-6pm

Civic Center Park, 201 LaPorte Avenue in Old Town

Mountain Area Earth Day Fair – Evergreen

Evergreen Lake House, 29614 Upper Bear Creek Road, Evergreen, Colorado Saturday, April 21 10am – 4pm.

Oregon

Earth Day Conference 2012: The Next Seven Generations

Portland – PCC Sylvania, 12000 SW 49th Ave., Portland, OR 97219

Friday, April 20, 2012, 6:00 p.m. to 9:30 p.m.

Saturday, April 21, 2012, 9:00 a.m. to 6:00 p.m.

Vermont

Putney – Unearth Your Passion!

Putney School (in collaboration with Putney Co-op) 10-4p

Washington DC

Earth Day on the National Mall: Mobilize the Earth

Sunday, April 22, 2012

11 AM to 7 PM

Be sure to get a good night’s sleep. Lack of sleep puts people at a greater risk for obesity and diabetes-as poor, sporadic and irregular sleep raise blood sugar levels and slow metabolism. Set your intention and your goals to support a great nights sleep-here’s how: get to bed the same time each night. Wind down by reading an inspirational book, doing relaxing yoga, connecting with love ones rather than the TV or news. Remember, a greats sleep is not a luxury-it’s an essential part of a healthy life and optimum well-being!

2) Change your focus on foods that are good for you, rather then focusing on what you should not eat.

To create new, life- and health-affirming habits put your focus on what you desire (i.e. more energy, greater vitality, stronger self confidence and self love). Connect eating healthy with the things you want more of in your life. Your body, mind and spirit are inspired by going for greatness, not by avoiding things. Shift your focus to abundance rather than scarcity and thrive!

3) Fiber rocks!

One key strategy for living well with diabetes is to get your daily fiber intake; for men 30 grams, for women 25 grams. Fiber not only helps with the healthy management of blood sugar it also helps with fighting systemic inflammation. Inflammation can lead to a variety of health challenges from heart disease to many types of cancer, as well as type 2 diabetes. Set your intention and the table to cover your daily fiber needs and know that you are on your way to healthier blood sugar and overall well-being.

“Increased consumption of vegetables, whole grains, and soluble and insoluble fiber is associated with improved glucose metabolism in both diabetic and nondiabetic individuals. Improvements in insulin sensitivity and glucose homeostasis were more evident in participants following a plant-based diet compared with other commonly used diets.” (Wolfram T & Ismail-Beigi F: Efficacy of high-fiber diets in the management of type 2 diabetes mellitus. Endocr Pract. 2011 Jan-Feb;17(1):132-42.)

4) Keep your motivation alive!

Long term motivation is built by putting your focus on “intrinsic” factors: for example, eating well and exercising is good for my loved ones to witness, or doing it because you desire to be a positive presence in the world. These types of motivating factors are more powerful long-term than doing it to look good, to attain a certain weight, etc. Motivation is an “inside job”!

5) The SAD (Standard American Diet) needs an upgrade.

Most of us are overfed and undernourished. Empty calories drive hunger. Shift your focus to nutrient dense, delicious and healthy foods and you will bump up your satisfaction and your energy. Be mindful at each meal to eat with intention; to eat for energy, health and enjoyment. Think about feeding your mind and heart rather than your emotions and watch your life thrive!

6) Stress less, eat less, weigh less.

When you are feeling stressed and wanting to eat (everything in site) give yourself a time out. Stop everything and simply and slowly breathe from your belly. This will help lower stress hormones and cravings for sweets. Take a lap before you enter the kitchen headed straight for the fridge – or do a few jumping jacks, chase the kids, your spouse or dog – any and all movement helps to lower stress and bring you back to balance.

7) Integrity is making good on your good intentions.

You build your self-confidence and your trust by keeping your word and following thru. Living well is a lifestyle that is built every moment of your life by simply following thru on your good intentions; doing what you know is right and being a force for goodness in thought and in your actions. Live your “A game” and live very well!

Low glycemic carbs that are rich in fiber are good for your blood sugar, your belly and your brain.

They help promote healthy cholesterol and healthy blood flow to your brain. Choose vegetables, fruits, whole grains, beans and legumes.

9) Exercise only on the days that you eat.

Not exercising is like taking a “depressant” medication for your mood and your metabolism. Choose to move every day to help keep your hormonal harmony in check, improve insulin and blood sugar levels and to boost your memory, your mood and your smile factor. Motion creates positive emotion!

10) Eat fat from fish.

Diabetes often increases triglycerides to unhealthy and heart damaging levels. Choose to get your heart-healthy omega 3 oils from fish, nuts and seeds. Omega-3 oils also help to lower inflammation and aid in heart health and help to lower the risk for many chronic diseases. The American Heart Association suggests that all of us consume healthy omega 3 oils.

We’re working on another cookbook to be released June 2012 on QVC. This weekend we’re cooking up some fun recipes including the Island Muffins, which we’ve already posted along with the full recipe (since we’re surrounded by snow we wanted to bring a little tropical feeling indoors)!

Here’s a peek at what else we’re cooking up: Tofu-Veggie scramble (paying homage to our vegan days) and Quinoa Breakfast Cakes (really awesome any time of day, especially with the roasted red pepper sauce on top).

Stay tuned for more deliciousness coming your way.