Dr Davis' Back & Wrist Pain Blog

Diabetes: Drugs or Diet, What's Best?

There are a lot of opinions on what the best form of treatment is for Diabetes. In fact...there are still experts that think that both Type I Diabetes and Type 2 Diabetes are both incurable and can only be treated with drugs.

The best resource I know of for information on Diabetes, and how plant based nutrition and exercise can help and even cure Diabetes (Type 2) is Dr. John McDougall, MD. Here is an excerpt from the Diabetes page of his website. This page has useful links to many articles on the subject:

Elevated blood sugar is the hallmark of diabetes, but even more feared than the sugar should be the complications – heart attacks, kidney failure, loss of vision, etc. – that follow within a few years after diagnosis. Type-1 diabetes is due to destruction of the insulin-producing cells of the pancreas (in many cases this permanent damage is from an autoimmune reaction involving cow's milk). Type-1 diabetes is not curable (insulin therapy is required), but risk of complications can be greatly reduced with the McDougall Program. Type-2 diabetes is due to overnutrition from the rich Western diet – medication is not required and is usually inadvisable. The McDougall Program cures this form of type-2 diabetes by correcting the malnutrition with a plant-food based diet and exercise – and associated weight loss.

My Take: Before you consider drug therapy for your Diabetes, I highly recommend you spend some time educating yourself about your options.  

Urgent: Support the Proposed New Law in California Requiring Doctors to Provide Patients with Information on Diabetes and Heart Disease. Part 2 - Diabetes.

Mastering the Fundamentals of Health: Diet and Exercise

Today is the day the 49ers play the New York Giants to see who goes to the Super Bowl. What an amazing ride for the 49ers. Last night on ESPN they were talking about how the 49ers have mastered the most basic fundamentals of football...blocking and tackling. In fact...once a 49er makes contact with a ball carrier, they do not gain more than one yard...tops in the NFL. Same with blocking...however they measure that, the 49ers are best. Heck...even quarterback Alex Smith is an excellent lead blocker. Then I thought to myself...no wonder these guys are so good...they have mastered the basics.

As always, I try to learn from those that are the best at what they do...especially at the things I love the most like football, sports in general, business, and staying healthy.

Where am I going with this?  Well...when it comes to staying healthy we need to master the basics...diet and exercise. That's right...the more we pay attention to what we eat and the amount and type of exercise we get, the healthier we are. Sure, there are other variables...just like there is more to football than blocking and tackling...but diet and exercise are the fundamentals...if they are not sound the foundation of health is weak...same with blocking and tackling. If you can't block and tackle...it makes it really hard to win...especially the big games where it matters the most.

Anyway...I am really looking forward to watching the 49ers execute their game plan today. I am also looking forward to my morning workout and oatmeal with fruit.

In case you need help...our best resources for plant based nutrition (which is what we recommend) are Dr. John McDougall, MD and The Veggie Queen.

As far as exercise, check-out these guidelines from The Harvard Health Review in my previous blog post Obesity Rates Climbing.

Side Note: I do understand that sometimes things happen and people get sick even when they have mastered the fundamentals of diet and exercise. Same with the fundamentals of blocking and tackling...it's still possible to lose. All mastering the fundamentals does is tilt the odds of success in your favor...Big Time!

Lets Go Niners!

Dr. Eben Davis is founder and clinic director of Executive Express Chiropractic in downtown San Francisco. To schedule an appointment with one of our San Francisco Chiropractors call 415-392-2225.

Obesity Rate Climbing. What Can We Do?

According to researchers at Harvard University, at least 20% of the US population is obese, and steadily climbing. Up to 1/3 of the population is either overweight or obese. Heck, only 20 years ago no state reported an obesity rate over 15%. We are blowing-up fast and driving health care costs up along with it.

Here is an excerpt from the article entitled Obesity Keeps Climbing for U.S. Adults from the "Harvard Reviews of Health News" on what can be done to address this problem:

What Changes Can I Make Now?

It's time to declare a "War on Obesity." I dislike using the term "War" related to any health problem. But it does reflect the dangers of this epidemic.

We don't know the main reason for the dramatic rise in body weights over such a short time. Therefore, we need to use the ammunition we already have available. You've heard this one before -- yes, it's exercise and diet.

A recent study confirmed the importance of physical activity to hold back weight gain. New guidelines from the American College of Sports Medicine strongly recommend:

• Moderate intensity aerobic exercise 30 minutes a day, five days a week OR high intensity aerobic exercise 20 minutes a day, 3 days a week

• Strength-training exercises twice per week. Exercise 8 to 10 different muscle groups with 8 to 12 repetitions of each exercise.

• This is a minimum amount of exercise. But it probably is not enough for many people to avoid weight gain. Your goal should be:

• 45 to 60 minutes of moderate intensity aerobic exercise 5 times per week OR

• 30 minutes of high intensity aerobic exercise at least 4 times per week

Moderate intensity aerobic exercise means keeping your heart rate at 60% to 75% of its maximum. High intensity exercise usually means 80% of your maximum heart rate. An easy way to calculate maximum heart rate is 220 minus your age.

Of course, all calories count. But some calories count more than others. Sugary foods and drinks usually contain a lot of fructose. Fructose causes more weight gain than other carbohydrates with the same number of calories. The same is true for potatoes.

Vegetable and yogurt eaters gain fewer pounds than those who eat few or none of these foods. I don't think the vegetables and yogurt are the direct reason for less weight gain. But surely eating them means you are likely to eat fewer foods that do cause weight gain.

My Take: Honestly, The above is easier said than done. Heck, most medical doctors don't know enough about nutrition to give good advice. And our kids sure don't learn much about nutrition in school...and the teachers themselves, mostly have no clue. So kids pretty much take on the poor nutrition habits of their parents. We need to get into the schools and start teaching the teachers. And there should be mandatory continuing education for medical doctors on nutrition...specifically, "plant based nutrition".

Anyway...there are simple things that can be done right now that just involve common sense. Eat better and exercise. Exercise turbo charges weight loss. In fact, according to a report in the journal Obesity Reviews, physical exercise seems to encourage a healthy diet. Use the guideline's above to get it going.

Most of the killer diseases like heart disease, cancer, and diabetes, are all considered "diseases of excess"...meaning they result from poor lifestyle choices, primarily at the dinner table.

The good news is many of these diseases are reversible, and immediate changes in body-weight, blood pressure, and body chemistry can be had with a healthy diet and exercise.

And you look better too. Life is just better all the way around.

Dr. Eben Davis is a vegan chiropractor in San Francisco. To schedule an appointment at Executive Express Chiropractic call 415-392-2225.

 

 

Your Health Reflects Your Lifestyle Choices

In general, we reflect the quality of our context. Context=Lifestyle Choices. Things like what we eat, drink, and think effect our health. The amount of exercise and rest we get pays a big part. As does the amount of physical, chemical, and mental stress we expose ourselves to day in and day out.  And the thing is...for the most part, we have control over all of it.

Sure, there are hereditary conditions or conditions we acquired in childhood before we were in charge of our own lifestyle choices that can stay with us our entire life even when we make healthy choices now. But that's even more reason to make better choices once we are in charge.  And yes, there are diseases that kill even the healthiest of people...but these are the exceptions and not the rule.

Just like you can get a cavity even if you take perfect care of your teeth...you can become ill if you take perfect care of your health...it's just that the odds are way way less.

Hey...you don't have to be perfect...but if day in and day out, you feed yourself garbage, don't exercise, and smoke and drink...well, your health will most likely reflect these choices.

In the United States, almost 70% of the population is overweight or obese, predisposing these people to killer diseases such as diabetes, heart disease, cancer, and strokes. In the overwhelming majority of these people this is because of the choices they make day in and day out...primarily the choice of what to eat.

Personally, I prefer a plant based diet, such as The McDougall Program. And it does not have to be "all or none" either. You can eat clean most of the time and still benefit greatly. Heck...any change will steer most people in the direction of health vs. illness.

If you are someone that spends the majority of their day sitting like most of the San Francisco Chiropractic patients we treat...you are especially at risk for health problems. Recent research suggests that you have a much greater chance of dying from a heart attack than if you did not have a desk job. And get this...this is even if you exercise. Solution: You need to exercise more and get up and walk around, and take the stairs, and get out and run around with your kids, etc.

Hey...we are designed to be running around the jungle hunting for food...not sitting at a desk under artificial light eating artificial food. It's just the way it is.

That's one good thing about being a busy chiropractor in San Francisco...we are moving around all day and using our bodies. If we play our cards right and practice what we preach we can spread the chiropractic message into our golden years.

So...not that this is earth shattering news or anything...it's just interesting how people take care of their plants, and their fish, and their cars for that matter...yet ignore their own health. Then when they do get sick they look for a magic bullet solution such as a pill, potion or lotion to fix the problem.

Sure...it would be nice if we could have our cake and eat it too...but that's not reality. reality is that your health is a reflection of your context. And your context is determined by your lifestyle choices...day in and day out. So make them good ones and enjoy life. It's a small price to pay.

Dr. Eben Davis is founder and clinic director of Executive Express Chiropractic in San Francisco. To schedule an appointment call 415-392-2225.

The Four Essentials of Health and Life

We have been practicing chiropractic in San Francisco for around 20 years now. During this time, we have tried to become more than just a back pain clinic. We like to think of Executive Express Chiropractic as a resource for health and wellness. One of our primary health resource tools is this blog, along with our facebook fan page.

We also hold ongoing health workshops for our patients and companies on topics such as low pack pain, carpal tunnel syndrome, stress, and sports injuries. We also offer Wellness Programs for San Francisco businesses.

When it gets right down to it, there are Four Essential Components to Health, or life for that matter. Essential, meaning we can't live without them. They are Food, Water, Air, and Nerve Supply.

I listed them in the order we could live the longest without.

1. FOOD: If you were to stop eating, you could probably survive for 30-60 days or longer depending on various factors, including how much muscle and body fat you have.

2. WATER: If you were to stop drinking water or liquids you could only survive for days. In medicine, body water is 90 to 94 percent of the water content of the human body. A significant fraction of the human body is water.

3. AIR: If we were to cut-off your air supply you could only survive for minutes.

4. NERVE IMPULSE: The difference between a living person and a dead person is the living person has electrical energy being generated by the brain.  Your body needs the electro-chemical nerve impulses from the brain to survive. These impulses are generated by the brain, sent down the spinal cord and out the nerves to cells, stirring them into life. The quality of the nerve impulse to all your cells, tissues glands and organs depends on whether or not the nerve pathways are free of interference and blockages and the nature of your internal context and body chemistry (more on this below).  

Just because we have food, water, air, and nerve supply, it does not mean we will be healthy. 

WHY...aren't they essential to life?

They are...but as we degrade the quality and quantity of these 4 essentials of life, we degrade the end product...which is us. 

Heck...the Typical American Diet  is responsible for up to 70% of all Americans either being overweight or obese...and the trajectory is UP! 

Soft drinks like Coke and Pepsi, coffee, and ice tea, all contain caffeine which is a diuretic and actually causes the body to eliminate water. The body needs up to half it's body-weight in ounces per day of water depending on your size, physical activity, and overall health. And that's just to maintain normal bodily function. When you drink soft drinks or some of the fancy sugar water that is on the market, you set yourself up for sickness and disease. Soft drinks and sugar water cause insulin spikes that are a primary cause of obesity and diabetes. Not good.

While we really cant control the air we breath, other than purchasing questionable air filters or moving into the mountains...we can control the way our body utilizes oxygen and delivers it to our cells. We can do this by maintaining a healthy cardiovascular system with regular exercise and NO SMOKING.

The best diet in my opinion for optimum health is a plant based diet. My favorite resources are Dr. John McDougall, MD and The Veggie Queen. Check-out this article I wrote recently entitled The Benefits of a Vegan Lifestyle.

The most often overlooked health essential is Nerve Impulse. How can we possibly control the quality and quantity of the nerve flow between our brain and our body?

Well...you need a little help with this one. Help from a skilled chiropractor. Chiropractors exists to fill this void.

The brain and spinal cord are the only organ in the body to be completely encased by bone...that's how important they are. No nerve energy...no life.

The spine is made up of 24 movable segments called vertebrae. When they are in alignment they protect the brain, spinal cord and nerves. When they are out of alignment, they offend and irritate the same nerves they are designed to protect. This is called a Vertebral Subluxation...it's what chiropractors treat.

When you have a subluxation the quality of nerve impulse is lessened. This results in loss of life and function. The solution is to "adjust" the vertebrae back to a more normal position. That's what chiropractors do.

So there you go...if you want to have the best chance of expressing 100% life...then be proactive when it comes to your lifestyle choices. Get plenty of exercise...including aerobics. Eat right (consider plant based nutrition). Get plenty of rest. And visit a chiropractor on a regular basis. It's what I do...so far so good!

Dr. Eben Davis is clinic director and founder of Executive Express Chiropractic in downtown San Francisco.To schedule an appointment with one of his San Francisco Chiropractors...call 415-392-2225.

Summer Squash Beyond Zucchini: Recipes

by Jill Nussinow, MS, RD, The Veggie Queen™

Recently while shopping at the farmer’s market, I woman told me that she doesn’t eat zucchini because her mother made her eat it as a child, and she was forced to eat too much mushy squash. Yet, when I showed her 2 other types of squash: Trombocino and Costata Romanesco, she said that she’d try them. I explained that they are much firmer than traditional zucchini so that they won’t get as squishy.

Honestly, I think that many people don’t care for summer squash because it is a more watery vegetable and also because when it’s in season, and even with just one plant growing, you can end up with too much of it. I have solutions for both of these issues.

First, don’t cook squash for too long, and find varieties that you really like. They come in many shapes, sizes and colors. I often make mixed squash stir-fries or sautés because they look so pretty and the varied textures make it taste more exciting. You can purchase yellow squashes such as sunburst, flying saucer, crookneck, golden zucchini, pineapple pear (which is more pear shaped but colored like pineapple) and zephyr, which is mostly yellow with a bit of green coming up the bottom. The light green squash are called grey and come in sizes from small zucchini-type, or more oblong, or round such as the Ronde Nice or flatter and ridged such as the pattypan. The darker green squash may be regular zucchini (smaller is often tastier), round which are called 8 ball, or ridged like the Costata Romanesco.

There is no lack of variety with summer squash and they all taste a bit different. As I said, many of them taste best when young and small, the Costata and Trombocino can both get larger and have good flavor and texture. There is a white heirloom variety flat-ridged type, with a sunburst look, that works well when it’s larger and is great for stuffing, which is something easy to do with larger squash. Scoop out the insides and cook them with onions, garlic and your favorite seasonings, and combine with rice and/or beans and make a filling. Put it back in the squash shell and bake it, topping with a little cheese, if you like it.

Grilling squash adds another dimension and a smoky flavor. Again, the key to delicious squash is to not overcook them. Because they are a high water vegetable, they are low in calories, and you can eat a lot of them without gaining weight as long as you do not use a lot of oil in cooking.

If you or any of your neighbors grow squash, you are sure to have some show up this summer. When you end up with a lot of squash, try this recipe for a wonderful chilled summer soup. If you prefer something warm, the Grilled Salad will do.

Cool Green Herb and Squash Soup with Tomato Topping

Serves 4

You also make this soup with cucumbers or any vegetable that has a high water content. In fact, if tomatoes are ripe, make it with tomatoes that you have seeded. It tastes best after it sits for about 10 minutes so that the flavors can meld.

6 to 8 cups chopped squash of any type, chilled

1 to 2 cloves garlic, minced

1 cup assorted fresh herbs, including basil and parsley

1 to 2 tablespoons fresh lemon juice

1 to 2 teaspoons ume plum vinegar, tamari or soy sauce

1 to 2 teaspoons miso

Water or broth, as needed to blend

Freshly ground black pepper

½ cup chopped ripe tomato plus additional herbs, for garnish

 Combine the squash, garlic, herbs and lemon juice in a (high speed) blender. Blend for a minute or two. Add the ume vinegar and miso and continue blending upon smooth and the desired consistency. Add broth or water, as needed to thin. Add freshly ground pepper, to taste.

Serve garnished with tomato and additional herbs.

©2011, Jill Nussinow, MS, RD, The Veggie Queen, http://www.theveggiequeen.com

 

Grilled Asian Squash Salad

Serves 4

When the squash is prolific, you always need another way to serve it. This dish is especially easy and delicious. Even people who say they don’t like squash usually find it irresistible.

 

1          tablespoon olive oil

1          teaspoon toasted sesame oil

2          tablespoons rice wine vinegar

1          tablespoon reduced sodium soy sauce or tamari

4          summer squash of any kind, cut lengthwise into quarters

1          large onion, cut into rings

3          tablespoons chopped herbs, such as cilantro, Thai basil or parsley

2-3       cloves garlic, minced

1          teaspoon grated ginger

Chopped cilantro or other herb, for garnish

Salt and pepper to taste

 

Combine olive oil, sesame oil, vinegar, tamari and half the garlic and ginger in a bowl or zippered bag. Mix in squash, onion and herbs. Let marinate at least 30 minutes to 1 hour.

 

Place veggies on a grill screen over hot coals or gas on your grill, or inside on a grill pan. Grill for 3-4 minutes on each side. Turn carefully and grill for another 3-4 minutes on the other side. Reserve the marinade. Once the squash is grilled, cut it into bite-sized pieces. Mix with cooked onion rings, reserved marinade and remaining ginger and garlic. Add salt and pepper to taste. Garnish with chopped cilantro. Serve as is, or cool to room temperature.

From The Veggie Queen: Vegetables Get the Royal Treatment cookbook by Jill Nussinow, MS, RD

Jill likes summer squash and eats it at

Back Pain, Weight Loss, and Nutrition

San Francisco Chiropractor Comments:

I think most people realize that when you are overweight or obese it puts extra stress on the spine and can cause back pain. However, some back pain patients do not want to address it, and their doctors don't either.

I admit, it's much easier to discuss a weight loss issue if the patient brings it up. But if they don't...it's my professional duty to discuss it. As a back pain doctor, I better have some permanent solutions for long term weight loss because almost 2/3 of our population carry too much body-weight...and I do.

First of all, you never want to count calories or fight the hunger drive. You will never win that battle. You want to be able to satisfy the hunger drive at all times with foods that your body is designed to eat...plant foods.

The Typical American Diet is loaded with sugar, fats, preservatives, and poisons. We eat too many processed foods and animal products. Because of this our obesity epidemic is getting worse, as are all the killer diseases that go along with it (heart disease, diabetes, cancer).

Back pain does not kill you, but it sure can make your life miserable.

Sure, eating right is a little bit more work, but anything in life that's worthwhile is more work.

The program that I have recommended to patients over the years is the McDougall Program by Dr. John McDougall, MD (and his wife Mary) in Northern California.

Maintaining a normal body-weight and a healthy internal environment is a lifestyle choice...not a quick fix. But the weight loss you want can happen fast...as can the restoration of health. 

The best resource I know of to help put this program into action as far as easy to prepare recipes using a pressure cooker is Jill Nussinow, the Veggie Queen. Jill was once one of the head chefs at the McDougall Program health retreat, and holds frequent cooking classes there.  

I do not recommend fad diets...they do not last. Nor do I recommend diet pills or starvation diets, or any program that results in rapid weight loss. Too much too quick can be very harmful...even deadly. 

FACT: You need to work with a doctor when you are trying to lose a lot of weight.

A great benefit (in addition to weight loss) of changing your eating habits and adopting a plant based diet is you really look and feel a lot better. And, don't be surprised if your doctor starts to wean you off all the medications you may be taking to manage your over-weight related symptoms.

Anyway, I practice what I preach. The two dishes featured on this blog post were created by yours truly in the pressure cooker using recipes from the new Veggie Queen ebook.

The top dish is Spiced Red Rice and French Green Lentils. The dish to the left is Three Minute Steel Cut Oats with Cinnamon, Walnuts, and Cranberries. Each dish takes about 15-45 minutes to make (depending on prep time. There are ways to knock this down). With some dishes you can make way more than you need and save it for later.

Anyway, molecule for molecule, nothing is more important than what you eat. As you degrade the quality of your food, you degrade the quality of what your food becomes...YOU!

If you want to express your health potential, feel better, look better, have more energy, and get rid of nagging aches and pains...including back pain...fire up that pressure cooker.

The Veggie Queen also sells pressure cookers on her website...as well as a great Pressure Cooking DVD and recipe book (highly recommended).

Dr. Eben Davis is clinic director of Executive Expess Chiropractic in downtown San Francisco. To schedule an appointment call 415-392-2225.

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It’s a Fruity Time of Year

By Jill Nussinow, MS, RD, The Veggie Queen™ http://www.theveggiequeen.com

I don’t mark my calendar but when May rolls around, I get a feeling that the stone fruit ought to start showing up at the farmer’s market soon. This year, like most others, the fruit is now available. This is exciting because until now, except for the first of the spring, and not-yet-sweet strawberries, we’ve been in what I refer to as “apple-pear-citrus” season since last fall. By May, I am ready for nature’s sugar, although I snack on a date or two daily,, which is nature’s sugar it’s best in my opinion. Dates, though, because they are dried, lack the fiber that I crave so much. Stone fruit satisfies my need for bulk.

Stone fruits include apricots, peaches, nectarines, plums. In the past 10 years, the stone fruit season has yielded an increasing variety of pluots (plums and apricots), apriums (apricots and plums) and other crosses which all have unique flavor profiles. I can’t describe nor name the varieties but want to encourage you to buy them when you see them. They often offer the best each fruit has to offer.

My first stone fruit purchase was a few apricots. They are still quite expensive at around three dollars a pound but as the supply increases, the price often dips. My best purchase since then has been for slightly bruised nectarines at $1 per pound. This is my summer secret weapon. The vendor offered me the entire box for $5 that morning but I had to decline because I was too busy to process the fruit. When I say process, in this case, I mean I didn’t have the time to cut it, lay it out on baking sheets and freeze it. (This is just one of the ways that I process fruit but this is by far the easiest. I also dry it and occasionally can it.)

You see, I am quite happy when summer fruit season rolls around because it gives me great, and less expensive than frozen, fruit to put in my husband’s daily green smoothie.

While I prefer to eat my breakfast, my husband likes to drink his. He’s been drinking a daily variation of this smoothie for about a year and a half. Last year I discovered that it’s better to buy and freeze locally grown fruit than to use store bought frozen. It’s also less expensive which is a bonus.

The Veggie Queen’s Husband’s Daily Green Smoothie

Makes 1 large smoothie of about 3 cups or 24 ounces

You can use fresh fruit, in season, such as peaches, nectarines, apricots, strawberries or any other.

 4-6 raw almonds, soaked in water overnight and drained

1 1/2 cups packed kale, collard greens or spinach, stems included if you have a high powered blender

1 1/2 cups frozen fruit, alone or in combination such as peaches, nectarines, blueberries, strawberries

1/2  banana, fresh or frozen

1 scoop hemp protein powder (I use either Nutiva or Manitoba Harvest)

1 scoop greens powder (I like Garden of Raw)

1 cup water, milk or nondairy milk

Sweetener, to taste, if you need it

Blend well until smooth. Drink right away.

©2011, The Veggie Queen™, http://www.theveggiequeen.com

Although Jill loves raw food, especially summer fruit, she also eats cooked food prepared quickly, quietly and safely in the pressure cooker. She has just released a new ebook The New Fast Food™: The Veggie Queen Pressure Cooks Whole Food Meals in Less than 30 Minutes which is available from her website.

 

Spring Cleaning with Vegetables

By Jill Nussinow, MS, RD, The Veggie Queen™ http://www.theveggiequeen.com

Here in California, it’s difficult sometimes to tell winter from spring because it may be continually rainy, as it has been this year. Looking at the vegetables and herbs at the farmer’s market, I know that spring is here. While asparagus hit the scene late this year due to cold, then wet weather, it is now locally available. I am patiently awaiting local artichokes but the other vegetable signs of spring have arrived: beautiful baby leeks, green garlic, nettles, dandelion, watercress and other, greens.

The latter two are what I will discuss here as they are less widely used. Spring is a great timing for clearing your system of the heaviness of winter. Greens help in this process. Two of the best are stinging nettles and dandelion, which like other greens, keep your body alkalinized (which is how you want it versus being acidic).

When purchasing nettles, be careful. Do not handle the stems or leaves without protection as you can get stung. That sting can stick with you for more than a day. Generally, a pair of gloves or tongs works well for putting the nettles into, and taking them out of, a plastic bag. Recently, though, I was stung through the bag but that’s only happened once in years of purchasing them.  Do not eat nettles uncooked. In order to deactivate their sting, dunk them in boiling water for 30 seconds to 1 minute. Then take them out and use them. How, you might be asking? Use nettles any way that you use cooked greens, mixed with beans, in casseroles, as a side dish. You can also make tea from them to drink daily to help naturally, gently and safely detoxify your body. I make soup with nettles (recipe below) and sometimes use the nettle tea in my husband’s green smoothie that will be featured in one of my upcoming newsletters.

Nettles grow near moist areas, such as stream and riverbeds, and are often classified as weeds. They are highly nutritious and not to be overlooked despite their sting, as they are high in iron, vitamin C and other vitamins and minerals. They can be dried and used later. They are only available fresh in the spring, and sometimes in the fall or winter, depending upon the weather.

Another highly nutritious “weed” is dandelion. Spring dandelion is often the mildest form. Because I am such a wonderful organic gardener (this is a joke), I have an abundance of dandelion. Many people avoid dandelion because it is bitter. Young dandelion is often less bitter but if you find that you don’t care for the flavor, cooking it and mixing it with other greens such as kale or collards might help you get it into your diet. Like nettles, dandelion helps clean up your liver, which is the body’s major organ for detoxification. Dandelion root tea is wonderful for this but it’s easiest to purchase that already made, rather than attempting to dig up dandelion roots. (I’ve done it once but it wasn’t worth the effort and I had to sacrifice one of my lovely dandelion plants in the process.) For many people, drinking the tea is easier than eating the leaves although I encourage eating many green leafy vegetables.

Watercress is not just for fancy tea sandwiches. These tender, bitter leaves make fine punctuation marks in spring salads and soups. I make a potato and watercress soup that includes small spring leeks. Watercress really grows in water, in similar places to nettles, and is wonderful paired with seasonal citrus which helps cut the pungent taste.

To help put more spring in your step, buy some nettles, dandelion and watercress and eat them cooked (always for nettles) or raw in as many ways as possible.

Here’s an easy and tasty green soup, using the freshest seasonal vegetables, which you will find at your local famer’s market.

Early Spring Green Soup with Nettles, Garlic and Leeks

Serves 4 to 6

This is a wonderfully easy blend of very fresh ingredients that needs little more than some salt but you can easily add thyme and bay leaf when cooking it.

4 minutes high pressure; quick release

1        tablespoon olive oil

1        medium onion, diced

1        cup chopped green garlic

1        cup chopped leeks, green and white parts

2        cups potatoes, diced

1         bunch nettles, carefully removed from stems      , a scissor works well

2         cups chopped dandelion greens and/or watercress

6         cups homemade vegetable broth

½-1   teaspoon salt

Freshly ground black pepper, to taste

Sauté onion, garlic and leeks for 3 minutes. Add the potatoes and broth. Lock lid on cooker and bring to high pressure. Reduce heat. Cook for 4 minutes. Quick release the pressure. Remove the lid, carefully tilting it away from you. Blend with a hand blender. Add salt and pepper, to taste

Note: to cook this on the stovetop, add the onion, leeks and potatoes and broth, cook for about 15 minutes at a simmer, until the potatoes are getting cooked through. Stir in the green garlic and nettles and other greens, if using, and simmer for another 10 minutes, or until the potatoes are soft. Blend as above.

©2011, The Veggie Queen™, http://www.theveggiequeen.com

To get more recipes, sign up for my monthly newsletter on my website.

Winter Time Immune Boosting Nutrition Tips

 by Jill Nussinow, MS, RD 

We are so lucky to live in Northern California where our days of fog and rain are punctuated with periods of sun and a bit of warmth. Still it’s a season when germs and viruses take hold, and people spread them like puffs of dandelion flowers. Precautions must be taken to maintain health.

My first recommendation has nothing to do with food. Wash your hands more times than you think that you need to. Avoid antibacterial washes but if you find you must use something like that, I prefer Clean Well which is easy to stick in your pocket and is made from natural ingredients.

Now, The Food

Our good fortune continues when it comes to local, seasonal, sustainable and organic food choices in winter. When I post on Facebook that I’m eating from a bunch of multi-colored carrots, people in Northern Michigan are drooling on their keyboards since they are up to their eyeballs in root vegetables. (And there, they actually have root cellars in which to store them.)

Winter is what I refer to as apple-pear-citrus season for fruit. For vegetables, we have an abundance of roots such as celery root (celeriac), parsnips, rutabagas, turnips, Jerusalem artichokes and more, brassicas which includes broccoli, cauliflower, cabbage, kale, Brussels sprouts, and all manner of greens including bok choy and Napa cabbage.

Additionally, we live in, or near, mushroom country, and even if you don’t hunt for them yourself (and only do so if you know what you are doing), you can purchase them from local companies such as Gourmet Mushrooms or Far West Fungi. Mushrooms are not vegetables, they are fungi and provide incredible nutrition for you. Shiitake and maitake both have immune boosting properties but all mushrooms (that are non-poisonous) are good for you in moderate amounts. They contain chitin, which is not found in anything else that we eat, as well as beta-glucans which have a host of important functions.

Examining the list above, it should be obvious that there is plenty of locally grown produce available in winter. Despite the abundance, I find that most people eat less produce in winter which is essential for a strong immune system for at least two reasons: first, produce provides important antioxidants and phytochemicals and second, the fiber in these foods helps keep your intestinal immune system healthier by providing prebiotics which help your body make its own probiotics that are taking a starring role in many TV commercials these days.

You still need your 9 to 11 servings of produce each day. I know that it might sound like a lot but if you work your way up to this amount, you can get there over time. The sooner, the better for your health.

Citrus plays a starring role in winter and I encourage you to explore the varieties that are available by taking a trip to your local farmer’s market. Just recently I bought Rangoon limes, sweet limes and tangerinequats. The limes are orange, inside and out, and look like tangerines but have the sourness and pungency of limes. The sweet limes are yellow like lemons but light green inside and have a sweet flavor. The tangerinequats are similar to kumquats but are larger, with a sweeter flavor. The entire fruit is edible. The outer peel of citrus contains potent antioxidants with anti-cancer properties so often before juicing a fruit to perk up winter vegetables, I grate the zest into that dish or add it to salad dressings.  Tangerines are at their peak and make wonderful snacks. My husband gets two each day with his lunch.

If you include the foods listed above regularly they’ll help keep you healthier all winter. Should an errant germ or virus come your way, and you start feeling a bit under the weather, then I recommend that you eat the following soup, which seems to have magical healing qualities.

Immune Boosting Bowl or Jill’s Wonderful Wellness Soup

Makes 2 servings or 1 large bowl

1/2 medium onion, diced
3-4 cloves garlic, minced, divided
1 teaspoon grated or minced ginger root
1/2 jalapeno, cayenne or other hot pepper, to taste
3-4 dried shiitake mushrooms, soaked in 1/2 cup warm water for 20 to 30 minutes or 4 fresh shiitake mushrooms, sliced
3 cups vegetable broth, include mushroom soaking liquid as part if using dried mushrooms
2 to 3 cups sliced kale or other greens
1 to 2 tablespoons miso, my favorite is South River Miso
Drizzle of toasted sesame oil, tamari and sliced green onions, for garnish

Heat a medium saucepan over medium heat. Add the onion and dry saute for a few minutes. Add half the garlic and ginger. Saute another minute, adding broth, if the vegetables begin to stick. Add the hot pepper and mushrooms and saute another minute. Add the vegetable broth and simmer for 5 minutes. Add the greens and cook until bright green. Stir in the remaining garlic and ginger. Remove from the heat and stir in the miso, to taste. Drizzle with sesame oil, tamari and top with sliced green onions, if desired. Eat hot, right away.

If you do not eat all the soup, reheat over gentle heat. Boiling the miso inactivates it's live fermentation properties. 

South River is my favorite miso. For this recipe, I like to use either the Mellow White, Red Pepper Garlic, or Dandelion Leek.

©2011, Jill Nussinow, MS, RD, The Veggie Queen™, http://www.theveggiequeen.com