MERULLI ACUPUNCTURE & WELLNESS

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Easy Savory Sweet Potato Breakfast Bowl

Savory Sweet Potato Breakfast Bowl

Sometimes you just need a quick and easy breakfast with no drama. This is a shredded garnet yam pan-fried in avocado oil until soft. Topped with avocado of course. Sprinkled with Trader Joe’s Mushroom salt, Himalayan Sea Salt, Yellow Bird Jalapeno sauce and black cumin seeds (the smaller black dots) and black sesame seeds. Black cumin is anti-inflammatory, helps to lower LDL cholesterol, lower blood pressure, and lower blood glucose. It also happens to taste good.

Ingredients:

1 Yam shredded

1 Tablespoon Avocado Oil

Broccolini

1/2 Avocado

1/2 teaspoon Black Sesame Seeds

1/2 teaspoon Black Cumin Seeds

1 Teaspoon Trader Joe’s Mushroom Salt Powder

Yellow Bird Jalepeno Sauce or Sriracha to garnish

Method:

Peel and shred yam into long threads.

Pan fry yam shreds in avocado oil on medium heat stirring constantly until soft.

Toss in broccolini and cook until tender.

Sprinkle in mushroom salt.

Place in bowl and top with sesame and cumin seeds and serve with Sriracha and sea salt.

Fried eggs would also be great as a topping.

Enjoy!


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B12 Injections Available! $25


14260573 - happy woman in white dress jumping on beach

Your body needs B12 to ensure proper cell function and metabolism. For some individuals, B12 isn’t well absorbed through diet or in capsule form and injections can provide better absorption. After B12 injections, many patients feel a natural restoration of their energy.  This procedure, called Acu-Point Injection, places B12 into the most powerful acupuncture points so you get the added benefits of circulation through the meridian system along with activation of the acupuncture point.

Who Can Benefit?

Most people can benefit from a B12 injection, particularly those who live a busy life, are athletes, seniors, vegetarians, vegans, and those on medications or with digestive issues.

What Are The Benefits?

  • Boosts Energy & Reduces Fatigue
  • May Improve Your Mood
  • Decreases Anxiety & Depression
  • Improves Sleep
  • May Improve Heart Health By Decreasing Homocysteine Levels
  • Supports Healthy Hair, Skin & Nails
  • Improves Metabolism
  • Helps Anemia
  • Reduces PMS & Menopause Symptoms
  • Reduces & Clear Acne
  • Improves Mental Fogginess
  • More Efficient Workouts

Injection Vs. Oral B12.  What’s the Difference In Benefits?

Many people have poor absorption of nutrients due to diet, medications, digestive issues and other health conditions.  The benefit of an injection is that it bypasses the digestion/absorption pathway allowing for higher bioavailability of the nutrient.  This is called parenteral administration and can be given intramuscularly or subcutaneously.

How Long Does It Take?

B12 Injections are easy and take less than 15 minutes.  B12 is gently placed in acupuncture points on the lower leg while you are seated or resting your eyes for a moment on the table.  Its an efficient way to boost your energy and health and easily fits into your day.  The recommended frequency will depend on your health goals.

Does It Hurt?

I use a very tiny gauge needle and most of my patients barely feel the injection.

Book Your B12 Today!


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Easy Delicious Salad

This IMG_1853is by far one of my favorite foods. Its quick and easy and the lime juice dressing helps to stave off sugar cravings. You will want to use this dressing on everything!

Its best to make the dressing fresh, in order to maximize the vitamin C concentration.  But, feel free to store any left over and pour over your curries, eggs, and even sweet potatoes.  Although lemons and limes are acidic by nature, they help alkalize your blood and enhance metabolism. Vitamin C also increases your absorption of iron from greens.

Green Papaya Salad Som Tom

  • Servings: 2
  • Difficulty: Easy
  • Print

A fresh, satisfying Thai-inspired dish. Perfect for Paleo dining, and is also dairy free, grain free, gluten free.

Ingredients

SALAD BASE

  • 3 Carrots, finely Shredded
  • 1 Large Green Papaya, Shredded.  Use Zucchini As Alternate
  • 15 Cilantro Leaves
  • 15 Mint Leaves
  • 1 Handful Roasted Peanuts, Lightly Crumbled
  • 2 Inches Thinly Shaved Scallion, Green Part Only
  • 8-10 Green Beans or Pea Pods

CRAZY DELICIOUS DRESSING

  • 8 Limes Juiced
  • 4 T Maple Syrup
  • 4 T Fish Sauce
  • 1 Fresh Thai Chili, preferably the red kind, crushed or sliced
  • Olive Oil, 2 Drizzles (Optional)

PROTEIN OPTIONS

  • Large Shrimp, Boiled
  • Chicken Breast, Boiled or Steamed, Then Shredded
  • Tofu, Grilled
  • Salmon, Grilled or Seared
  • Grass Fed Steak (will work fine but this dish lends itself to a lighter protein)


Directions

To make the dressing pour all dressing ingredients into a jar with lid and shake.  Adjust to taste.  I prefer a lot of lime juice, so I could easily use 10 limes.  Let this rest while you prepare the salad and protein. This will allow flavors to ripen and extract the heat from the chili.

Shred the papaya and the carrots using a Thai Shredder.  I purchased mine from Amazon.  This tool produces a nice thin elongated shred, that is satisfying to twirl around a fork or grasp with chopsticks.  I also have a zoodler/spiralizer but the papaya turns out too thick and heavy for this delicate dish.  Toss in most of the cilantro and mint and reserve a few leaves for your garnish.

Pour the dressing in a large bowl and toss with the papaya, carrots, cilantro and mint.  Set aside while you prepare the protein (if using).

Dry Roast the peanuts in a cast iron or stainless steel skillet.  Heat the skillet and throw in the nuts and keep shaking the skillet across the flame or burner until slightly golden.  Set aside. Lightly crush when cooled.  I have 2 granite mortar and pestles from Thai Import Foods that I love.

Cook your protein and chill for 5-10 minutes.  Boiled shrimp is my favorite.  I recently found some Argentine Wild Raw Shrimp From Trader Joes that had the perfect texture and lightness.  If you do the salmon, its really good if you lightly char one side.  I recommend rinsing seafood and any meats in cool water and pat dry before cooking to bring out the freshest taste.

In a large bowl or a plate with a raised edge, arrange the salad and top with your protein and crushed peanuts.  Garnish with remaining mint and cilantro and enjoy.


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10 Tips For The Cold And Flu Season

Acupuncture is very helpful in preventing colds and flu and accelerating healing.  Getting treatment is most effective right when you feel it coming on or when you are near the end.  It will also help during the middle of the cold/flu but its much more powerful at the beginning or the end.  Getting a treatment right when you notice the achy shoulders, fatigue, hint of a sore throat or nasal stuffiness will help you kick it before it gets you.

The CDC describes the flu season as the fall and winter months with a peak in February.  However the flu and cold germs are present everywhere year round and getting acupuncture regularly will boost your immunity.

1.  Enjoy some healing broth with fresh grated ginger and sliced scallions.  Bone

Broth with scallions and ginger will soothe a sore throat

broth is an ancient East Asian Medicine recipe for healing everything from colds and flu to injuries and post surgical recovery.  Ginger and scallions will help disperse phlegm and warm your system.  If you don’t have the energy to make the broth from scratch, some of the boxed broths aren’t too bad.  I have used the Whole foods organic low sodium broth.  It may not have all the nutrients as cooking the broth down yourself, but when you are sick, it will soothe and nourish you.  Regular consumption of bone broth will enhance your metabolism and overall health.

2.  Stay away from cough drops-even the “natural” ones as the sugar inflames the throat and keeps you coughing (and buying them).  If you need something to soothe your throat, take a teaspoon of raw honey, a dash of lemon and a teaspoon of grated fresh ginger as a tea in warm water.  Raw honey is anti-inflammatory, anti-viral/bacterial and an expectorant.  The ginger is warming and dispersing and will help get rid of the phlegm.  If you really think you want a cough drop, its better to get a piece of hard candy that you actually enjoy and do just that. Often when we are ill, we feel down and are in need of comfort and cough drops are an easy trap.

3.  Fresh pineapple juice contains bromelain, an immune boosting enzyme that helps break down phlegm in the body.  This provides relief especially if you have it sticking to the back of your throat.  But it must be real and fresh, not canned/frozen etc.  Please take the juice at room temperature in small amounts.

4.  Avoid sugar-it causes inflammation.

5.  Get rest.  Now is the time to take care of yourself.

6.  Take Vitamin D daily.  It will boost your immunity and your mood.
7.  Go outside often, even when the weather isn’t great to keep you in tune with the seasons.  This goes a long way to building your immunity and health.

8.  Frequently wash your hands using regular soap.  Anti-bacterial soap reduces your natural immunity.  You may also use alcohol based hand sanitizers.

9.  Stay home from work when you are sick.  This will allow you to get better faster and also avoid spreading the illness to others.  Going to work ill reduces the productivity of everyone else and prolongs your time being sick.

10.  Seasonal acupuncture tune-ups will keep your immune system running smoothly and prevent illness.

Tired of getting sick during the winter months?  To find out how acupuncture can help you,  contact me or schedule online.


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Fall Pumpkin Curry Soup

The health benefits of pumpkin are numerous:

 

  • High fiber keeps you fuller longer, aiding weight loss
  • Rich in L-Tryptophan, which promotes better sleep and also helps with depression and mood.
  • High in potassium
  • Antioxidants protect skin
  • Vitamin A improves vision, nourishes skin and bones.
  • Aids in digestion
  • Reduces phlegm

 

Pumpkin Curry Soup

 

 

NOURISHING PUMPKIN CURRY SOUP

This rich and dreamy soup will warm up your core and provide prefect nutrition for your family.  Feel free to enjoy throughout the Fall/Winter Season.

 

INGREDIENTS:

2 Tbs. Sesame or peanut oil

1 Yellow Onion, chopped

Ginger 1 inch shredded

1 Fresh Garlic

2 Tbs. Thai Chili Paste

1 Tbs.  Coriander seeds, crushed

1 Tsp. Cumin seeds, crushed

3 Kaffir lime leaves, sliced

1 Can Organic Coconut Milk

2 Cans Organic Pumpkin

1 Cup Broth-Of Your Choice

Splash of Thai Fish Sauce (use soy sauce for vegetarian option)

Garnish: Chopped Cilantro/ Basil and Fresh Chilies

Optional Protein Garnish: Shrimp, fish, chicken, or tofu works well in this dish. Simply cook separately then add before serving.

 

METHOD:

Sauté the onion, garlic and ginger with oil in the skillet until translucent and add coriander seeds. 
Add the broth and simmer for a few minutes. 
Add the pumpkin, chili paste, fish sauce and coconut milk. 
Stir and simmer until bubbly. Garnish and enjoy.

 


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Easy Pho

pho finished

 

I was introduced to my first steamy bowl of Pho while I was in massage school in the winter of 1998.  I was intrigued by the mysterious subtle spices that I couldn’t quite place.  I began experimenting with any recipe I could find and came up with this express version.  Traditional Pho is an art form, simmered over 24 hours and and doesn’t contain sake like my recipe here.  I use the sake to enhance the sweetness of the star anise.  I have tried various pre-made Pho broths in the stores but I find they are too heavy with cloves, sugar and salt.  Pho is really all about the broth and is great alone without the toppings.  This dish is very nourishing and has become a staple in my home year round.

 

Pho For Two

Pho Spices

Star Anise, Cinnamon Twig and Fresh Ground Coriander Seeds are warming and dispersing medicinal herbs.

 

INGREDIENTS:

Pho Broth
6-inch piece fresh ginger
2 yellow or sweet onions
3 cinnamon sticks
1 clove
5 star anise
3 teaspoons coriander seeds
1-32 oz box of low-sodium chicken, vegetable or beef broth (or bone broth would be ideal)
2 T Sake or Rum
Sesame Oil

Pho Toppings:
4 Green Onions
Fish Sauce
Mung Bean Sprouts
Fresh Hot Pepper of your choice: Serrano, Jalapeno, Thai Chili.
2 limes
Mint, Cilantro and Basil
Rice noodles
Sriracha-I love the Thai True brand Its gluten and GMO free and nicely hot!
Optional-10 prawns with shell on, or any other meat or tofu of your choice.
Fresh ground black pepper

 

METHOD:

Peel and slice the onions.  Slice the ginger into thin strips.  Roast the onions and ginger: Drizzle sesame oil into an iron wok or heavy pan and roast the onions and ginger over medium heat until charred and remove.  You may also broil them with sesame oil in the oven. Toss any pieces that get burnt.

broil onion charred

Broiling or roasting onions and ginger brings out the sultry flavors that balance the sweet anise.

Roast the spices: Using a mortar and pestle, lightly crush your spices and place in your iron wok or heavy pan and dry roast over medium heat until aromatic. This will also make your home smell fragrant and welcoming.

Place the roasted ginger and onions back into your pan, with the roasted spices and add the broth and sake. Bring to a quick boil, and then simmer on low for 30-40 minutes while preparing your fresh herbs and noodles for serving.  Its a good idea to have extra broth in case you end up cooking it longer or it reduces down and you need more broth before serving.  The idea is to infuse the broth with the roasted herbs and barely reduce the liquid.  (If you were making a traditional 24 hour Pho, starting from the meat bones, then you would just keep adding water.)

simmer pho spices in broth

Spices simmering in broth. In this image I let my decoction boil down too fast and needed to add more broth. Its OK if this happens, just add more broth or water.

 

Boil the rice noodles. This only takes a few minutes; be careful not to overcook. If you do overcook and they are mush, its better to compost the noodles and start over.

Sauces with herbs

Fish Sauce, Tamari and Sriracha. Traditionally fish sauce is cooked in the broth.  Its fun to let your guests experience the broth alone and make their own adjustments.

Assemble your Pho toppings on a side plate.  You may either make one big platter of toppings to share or make individual plates.  Thinly slice the hot peppers and green onions. Wash and pat dry the basil, mint and cilantro, quarter the limes and arrange on side plates with the mung bean sprouts and green onions. Set out the fish sauce and Sriracha.  Offer generous amounts of fresh herbs.  The herbs are an important part of the dish, and not a simple garnish.

Strain the broth. Compost the used spices, ginger, onions and other scraps.

Return the strained broth to the stove and quickly blanch the prawns (or other meat) in the broth until done. Leaving the shells on the prawns while cooking imparts an earthy flavor to the broth. Remove the shells before serving.

Portion the noodles into the bowls and top with prawns or your other protein.

Pour the broth into the bowls and serve with the Pho toppings.

pho with accouterments

Enjoy!

 

 


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Unwelcome GMO Wheat Plant Found On Farm

We need to stop GMO all over the world.  I don’t believe you can isolate the location of a GMO or any crop even if you wanted to due to wind, rain and pollination. GMO wheat plants were found on an Oregon farmer’s land that he did not plant.  Many countries oppose GMO crops.  I believe if we allow GMO farming in our country, it will hurt our economy.

Read this article by Agriculture Correspondent Dan Charles of NPR:

 

Genetically modified wheat has been discovered growing in a field in Oregon. GMO wheat is not approved for sale in the U.S. Above, a wheat field in Arkansas.

Genetically modified wheat has been discovered growing in a field in Oregon. GMO wheat is not approved for sale in the U.S. Above, a wheat field in Arkansas.

Danny Johnston/AP

A farmer in Oregon has found some genetically engineered wheat growing on his land. It’s an unwelcome surprise, because this type of wheat has never been approved for commercial planting.

The U.S. Department of Agriculture says it’s , trying to find out how this wheat got there. The USDA says there’s no risk to public health, but wheat are worried about how their customers in Asia and Europe will react.

In fact, worry about export markets is the main reason why genetically engineered wheat isn’t on the market in the first place.

The biotech company Monsanto did create varieties of wheat that tolerate the weedkiller glyphosate, or Roundup — just as it created “Roundup Ready” corn, soybeans, cotton and canola. It also carried out field trials of this wheat in 16 different states.

Read more…

 

 


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Asparagus Lowers Blood Pressure-Research Shows

Asparagus lowers blood pressure.  Modern research supports the wisdom of ancient Chinese Medicine.  To encourage you to take advantage of the seasonal bounty, I’ve included a quick and easy recipe below.

Asparagus Reduces High Blood Pressure – New Discovery

13 May 2013

By Health CMI News

New research concludes that dietary intake of asparagus lowers blood pressure. The researchers were able to isolate an active compound found in asparagus that was found to have an antihypertensive effect. An ACE inhibitor was purified and isolated from asparagus. ACE inhibitors, often concentrated into pharmaceutical medications for the treatment of hypertension, cause dilation of the blood vessels which results in lower blood pressure. The researchers note that the ACE inhibitor in asparagus exerts its medicinal effect in the kidneys and that this may preserve the normal function of the kidneys and prevent hypertension.

In a related discovery by the same research team, asparagus intake significantly raised the creatinine clearance rate. This is the rate at which blood plasma is cleared of creatinine and is an indicator of overall kidney health. The research suggests that asparagus has an overall effect of benefitting the kidneys and lowering blood pressure for cases of hypertension. The study was published in the prestigious Journal of Agricultural and Food Chemistry.

The research builds on a long history of dietetics information demonstrating that deep green colored foods have antihypertensive effects. This concept has its roots in Traditional Chinese Medicine. The Five Element theory within this system notes that deep green foods often have antihypertensive effects, including green asparagus as noted in this new study.

An emerging trend of noting the relationship between the color of food and its medicinal effects exists in biomedicine. Although an ancient concept within Traditional Chinese Medicine, modern biomedical research now supports many aspects of Chinese Medicine Five Element food color theory. A plethora of new research demonstrates that the yellow-orange coloring from betacarotene found in many foods is indicative of medicinal benefits. Resveratrol, a red-brown coloring found in many foods such as red wine and grapes, has also been linked to important health benefits. These findings coalesce ancient wisdom with modern scientific analysis.

The Healthcare Medicine Institute (HealthCMi) presents Chinese Medicine dietetics and Five Element food theory in detail. HealthCMi live webinars and anytime online courses for acupuncture continuing education CEUs feature a combination of Chinese Medicine dietetics theories with modern biomedical analyses. The professors from HealthCMi present common recipes to resolve specific medical ailments and general health tips on topics such as weight loss, cholesterol reduction, headache elimination, fertility enhancement and the control of high blood pressure with simple recipes and modest changes to dietary intake. Learn more at HealthCMi about these online courses featuring Chinese Medicine dietetics.

Reference:
Matsuda, Sanae, and Yasuo Aoyagi. “Green Asparagus (Asparagus officinalis) Prevented Hypertension by an Inhibitory Effect on Angiotensin-Converting Enzyme Activity in the Kidney of Spontaneously Hypertensive Rats.” Journal of Agricultural and Food Chemistry (2013).

Easy Asparagus Recipe:

Asparagus is very detoxifying and helps to rid the body of stagnant water.  Fresh asparagus is in peak season for flavor and nutrients in the Pacific Northwest right now.

Lectin Free, Gluten Free and Dairy Free
1-2 Pounds Of Fresh Asparagus
2 T Olive Oil
Lemon
Salt & Pepper

Steam asparagus until tender. Drizzle with olive oil and lemon juice for a savory treat.

Feeling puffy? Save the steaming water and drink it for additional detoxification. Your body will thank you for it.

Enjoy!


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5 Tips To Improve Your Brain Health And Leadership Skills

Dr Amen’s article provides easy tips to improve your brain function and overall health and well being.

Develop a Leader's Mind
By Daniel Amen M.D.

Life Balance / Well-Being

Develop a Leader’s Mind

Five Essentials from Brain Expert Daniel Amen, M.D.

Brains rule the world.

They run the stock market, huge corporations, the mom-and-pop shops down the street. Your brain governs everything you do: how you think, how you feel, how you act, how you get along with other people.

In my work as a physician, psychiatrist and professor, I strive to spread the message that if your brain works right, you work right.

And as medical director of the Amen Clinics, I apply brain imaging science to clinical psychiatric practice, helping people overcome depression, brain injury and other debilitating issues through rediscovering brain health. We do a study called SPECT Imaging that looks at blood flow and activity patterns, illustrating how well your brain is working. It’s very clear from over 73,000 brain scans that when your brain has trouble, you are much more likely to have trouble in your life.

Most people don’t even think about the organ between their ears, but as a leader, it is vital that you understand the effect of brain health on your ability to lead.

When you see the wrinkles on your skin or the fat around your belly, you do something to change how you look. But if no one tells you what to avoid that hurts your brain or what you can do to help it, you’re left in the dark. You can have the highest IQ and the best education and still find yourself washed up because no one has ever taught you to take care of your brain.

There are some powerful steps you can take to ensure that doesn’t happen—or to reverse course if it already has.

I could jump right in and talk to you about food choices and exercise habits, or even thought patterns that change the way your brain functions, but if you don’t have the motivation to actively pursue brain health, you might as well skip the rest of this article.

So before we get to solutions, ask yourself why you care. To consistently make the right health choices, you have to have a burning desire to keep healthy. And your motivation has to reach the emotional part of your brain, or you’re not going to be consistent with any of these behaviors.

I have an exercise I like that involves putting up anchor images that immediately remind you why you need to make good decisions. For me, it’s a picture of my 18-month-old granddaughter, who has a genetic disorder that makes her vulnerable to seizures and developmental delays. It’s very clear in my head that if I’m healthy and sharp, it’s in her best interest because I can guide my daughter and granddaughter through the medical system that she’s likely going to depend on for the rest of her life. When I think about the chocolate chip cookie or the french fries or the doughnut that are no damn good for me, the question becomes, What do I want? Do I want to make a good decision because I need my healthy brain to serve my family? Or does that not really matter to me?

In business, you must realize brain excellence is your competitive advantage—for both you and your team. Your employees look to you to set the example, and many of them may be struggling with brain illnesses. More than half of the U.S. population will have a mental illness at some point in their lives—attention deficit disorder, anxiety, depression, insomnia, substance abuse. They cost the United States about $100 billion annually in medical costs and lost productivity. And if you’re not motivated to keep yourself healthy, how will you stay motivated when the going gets tough for your team?

Now that you’re focused on the proper incentive to stay consistent, there are five essentials to optimizing the health of your brain: sleep, food, exercise, activity and positivity.

1. Sleep

Sleep deprivation has been associated with events such as the Exxon Valdez oil spill, the Chernobyl nuclear disaster, the British Petroleum oil spill, the Union Carbide gas leak and even the Challenger space shuttle crash. More than 100,000 U.S. traffic accidents a year are attributed to sleep deprivation.

As a leader, it’s vital to get enough sleep to function at your highest level. It is especially important for the prefrontal cortex, located in the front third of your brain, which is involved in CEO function: forethought, judgment, impulse control, organization, planning and learning from the mistakes you make. When there are problems with the prefrontal cortex, people have short attention spans. They get distracted; they’re impulsive, disorganized and don’t learn from their errors. It can cause some real trouble in their lives. These people tend to be brutally honest, which is usually not helpful and tends to drive away employees. (You should inhibit the first thought that comes into your head and think, Is this going to be helpful or hurtful in this situation?)

You can strengthen this part of your brain by getting good sleep. When you don’t get at least seven hours of sleep at night, you have low blood flow to the prefrontal cortex. This leads to bad decision-making capability.

2. Exercise

Exercise benefits your brain in many ways—most essentially by increasing blood flow and raising serotonin levels.

The emotional brain, called the limbic brain, is involved with bonding, passion and motivation. When this area is unhealthy, you tend to get sad, negative, unmotivated, more socially isolated and less passionate. Exercise is amazing for this part of the brain, which relies on serotonin for proper function.

I recommend that you walk like you’re late for 45 minutes, four times a week. Also lift weights twice a week because the amount of lean muscle mass on your body is associated with longevity and overall health. And you should do coordination exercises like tennis or dancing to keep your brain active in learning new skills.

3. Activity

Whenever you learn something new, your brain makes a new connection. So being a lifelong learner both physically and mentally (like reading some of the books that SUCCESS magazine recommends) is essential. Playing brain games can also be really helpful—try Words With Friends, Sudoku or crossword puzzles. We also have an online community at TheAmenSolution.com where we can test your brain and then give it fun exercises to optimize it.

As we age, too many of us allow our brains to become less active, which is why people have brain fog and memory problems. But you need to know: That fog is not normal. If you’re having memory problems in your 40s, 50s, 60s—even your 80s—it’s a sign that your brain is in trouble. But with a little forethought, you can slow or even reverse the aging process in your brain using the behaviors we’ve mentioned here. How cool is that?

Continue Reading…


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Easy Healthy Blueberry Dessert

Easy 6 ingredient healthy blueberry dessert

Here is an easy healthy blueberry dessert to celebrate the summer!  The Summer Solstice is technically 11 days away, but I’m declaring it summer right now anyway.  Even though it rained 2 days ago, it’s been pretty sunny and warm in Seattle and Anacortes.  I even felt ashamed running inside on the treadmill and wasting that fresh air and healthy sunlight.

Whole foods on Westlake had a screaming deal on organic blueberries so I thought I’d share this  recipe (if you want to call it that-it’s more of a throw in a bowl dessert).  You’ve probably heard that blueberries are full of antioxidants, and great for your skin, but these are also full of rich summer flavor.  (I was actually lured to the display by the balmy scent…that is my rule, I must smell berries before I see them or I won’t buy them).

Items needed: Organic if possible.

  • Pint of blueberries
  • Nectarine or honey mango is a nice option
  • Banana
  • Walnuts
  • Greek Yogurt-Plain, unsweetened
  • Coconut Milk-Organic regular-NOT low fat (Why? See note below)

I’m not big on measuring when cooking as its kind of constraining so I’ll leave the proportions up to your liking.  Cut up the banana and nectarine and toss in a bowl with the berries.  Put a scoop or so of the Greek yogurt and drizzle I mean pour coconut milk over the top and sprinkle with walnuts.  That’s it, you’re done.  You can break up the walnuts with your fingers-no need for fancy tools or grinder.  If you are entertaining a vegan or a non-dairy diner, be kind and omit the yogurt.  They will appreciate your thoughtfulness.  This dessert is also gluten-free, BTW.  (I’m not a vegan myself but feel its important to be aware of others eating preferences.)  I prefer to eat the fruit at room temperature (its an Acupuncturist thing-don’t want to put out the digestive fire) but feel free to serve chilled if you like.  The berries are a nice flavor contrast to the creaminess of the banana and the floral note of the nectarine.  The walnuts and yogurt add protein and healthy fat, and the banana texture gets along really well with the walnuts.  The color palette is quite appetizing too.  Hope I don’t sound like a snob here but these things matter.

Easy 6 ingredient healthy blueberry dessert

Thai Kitchen is my favorite organic coconut milk.  It’s thicker and more creamy than the 365 Whole Foods brand, and readily available at most grocery stores.  The reduced or low fat version just has more water, so if you really want have less fat you can buy this and water it down.  I would keep the fat content so your brain is satiated, and you won’t crave more sugar or something else to make up for it.  I still haven’t found coconut milk in a lined can to protect from the aluminum, so if anyone knows of a brand let me know and I’ll post it.  Anyone who’s been around me knows I love coconut milk and use this in place of cream in coffee, hot chocolate and in soups like clam/seafood chowder or other “cream” based broths.  Coconut milk is non-dairy and also vegan friendly.

Enjoy!