A recent study shows that stress increases interleukin-6, a powerful agent of inflammation in the body. Interleukin-6 is, of course, not the only chemical in the body that is affected by stress: Stress creates free radicals that make you age faster. Stress puts the body in high alarm mode via adrenalin and cortisol. Stress decreases growth hormones and stunts the development of children. Stress increases abdominal fat, which leads to diabetes and other diseases.
Stress makes us sick; with this new study, we know a bit better how that happens: Years and years of inflammation in your body can lead to diabetes, heart disease, depression and cancer.
But did you know that there is bad stress and good stress? Bad stress is what life and other people do to you; good stress comes from setting yourself goals and working hard for it. Balance is the keyword here.
Balance fights stress, as European Natural Medicine knows:
• Movement: Moving around most of the day breaks down stress hormones in your muscles, and makes you feel relaxed. Again, too much exercise and competition can wreak havoc in your body. But daily walking is the minimum. Find a healthy balance between slouching and overdrive.
• Eating fresh food: Vegetables (cooked or raw), fruit, beans, nuts have powerful compounds that reduce inflammation in the body. Foods that increase inflammation are: sugar, white starches, dairy, grain fed animals, bad fats (especially fried and hardened). Grains (even whole grains) are sort of in the middle between good and bad: better than white flour, for some people they still trigger the body’s inflammation response. Observe yourself to find out where you stand. - Anything you are allergic to works in your body like a flame-thrower, increasing inflammation.
• Herbs and spices are packed with anti-oxidants, vitamins, and so on. They gobble up the free radicals and they add taste, zest and decreased inflammation to your life. Today I will just mention two: ginger and cardamom. Put some ginger and/or cardamom in your tea or herbal tea – they both are perfect winter spices.
• Touch: The more you touch and hug and kiss, the better you feel. I am not talking about sexuality though – even if the sex cravings of some people might be explained thus. I am talking about loving your family, your friends. Getting into complicated affairs might only increase your life stresses.
• Keep a pet: Companionship and again, touching, lowers blood pressure, and makes people happier and live longer. Loneliness kills by breaking your heart. A cat shows you the wisdom of taking it easy; a dog is always happy to see you.
• Music, painting, knitting, cross-stitching, puttering in the garden – whatever hobby makes you happy also makes you healthier.
• Water: A dried cell is a stressed cell. Make sure every cell of your body is watered well (but not water-logged) to decrease stress on the cellular level, so that the healthy biochemical reactions can take place and sustain your life.
• Sleep is the most important and most definitely underused stress reducer. If you stay up late for TV, a computer game or just plain old partying, you create the set-up for a stressful next day. Be in bed before ten at least once a week – just to be reminded how good it feels not to have to rush through sleep.
• Joy – put as much of this stress reliever into your life. One of the easiest – and most needed – ways to arrive at joy is working for the joy of other people. Read More
Blog: On Health. On Writing. On Life. On Everything.
Can’t Cook?
January 5, 2011
In a country where the kitchens all look like out of the movies, and people read cookbooks like mysteries, few actually cook a warm meal every day, and some have not even the most basic of cooking skills. If you can’t cook but have resolved for the New Year to eat healthier - here is your mini-cooking course, easy as 1-2-3:
1. Vegetable: Go to the supermarket and look which vegetable is affordable, looks very fresh, and is organic (in that order!): Buy it.
What you need also for a vegetable dish: a mid-sized skillet with lid, olive oil, pepper and salt, dry minced or fresh garlic (if you have never cooked, take dry garlic – it is no fuss at all). Don’t opt for garlic already minced/peeled in a jar – it spoils fast.
Say you bought kale. Cut in broad stripes, wash it fast, put in skillet. Add about a finger or two deep water, olive oil, pepper, salt, garlic. Bring to a boil, then simmer on low, until the kale starts looking like wilting – takes about 30 to 45 minutes.
Eat and enjoy! If you really can’t cook, making a beginning with a single vegetable dish and experiencing the different flavors, will get you hooked. Nearly all vegetables are good with garlic and olive oil. In the future, I will post some more very easy recipes.
After you have tried several different vegetables, you graduate to fish and/or meat.
2. Fish or meat: Buy a filet of fish (about half a pound per person) that looks fresh or a small piece of meat for pan-frying, for instance: a lamb chop, a thin pork cutlet, some sirloin stripes.
What you need for fish/meat: A small frying pan with lid, some fresh or dried herbs (like dill for fish, oregano for meat), coconut oil, pepper and salt.
Say you bought a piece of hake: Melt a teaspoon of coconut oil in the frying pan. Wash the fish, dry it with a paper towel, put it into the pan. Cover it with dill that you have finely chopped, or with dry dill (don’t be a miser!). Heat until you hear it sizzling, then turn to low heat, and let simmer for about ten to twenty minutes, depending on the size of the piece of fish. It should easily break apart when you probe with a fork.
In fish and meat, salt should always be added AFTER cooking. Pepper can go in whenever you want it.
Frying meat is a bit more tricky – do you like your meat more raw or more done? Usually, when blood seeps up to the surface, it is time to turn the meat and fry from the other side.
Don’t be afraid of frying! Coconut oil can stand heating better than olive oil. And what kills us in the Standard American Diet (SAD) is not this little bit of meat but sugars (especially High Fructose Corn Syrup ((HFCS)), white starches, dairy (especially cheese) and hardened fats (which are used in processed foods to increase shelf-life).
3. Ready for a side dish? They are easiest! Rice and lentil leftovers also make a wonderful breakfast the next day. For breakfast, warm the grains/legumes amd add some olive oil – that way you get hungrier later. A handful fresh (or dried) herbs makes it a rounded breakfast.
Grains/legumes: You need a small skillet with lid. You also need brown rice or dry lentils, and salt.
Say you bought small green lentils (also called French lentils, Champagne lentils). Take one cup of dry lentils and add two cups of water. Plus a pinch of salt. Here I publicly admit to that I never wash lentils and rice. It might be better – but then the ratio of water is not that simple 1 to 2. So I don’t wash - I seem to be less worried by germs and crud than other people; a certain amount might even strengthen our immune system. Bring to a boil, then put the lid on and simmer on low, until all water is gone. For French lentils it takes roughly 45 minutes.
Red lentils (same recipe, same grain/water ratio) cook must faster – they are done in about twenty minutes. I always add cumin to red lentils, for a great taste.
“Normal” lentils, the plain old variety, cook the same. Only they taste a bit boring. To vamp them up, add a small onion and/or a carrot, or both, finely chopped. The cooking time for normal lentils is somewhere between green and red lentils. You don’t have to worry about cooking times: Grains and legumes are always done when the water is gone.
Now you can make a whole meal! Everything else will be just variations on the themes.
P.S. If you live in the Boston area, and like to hear me speak, see the calendar on "events" for a January 30th event. Read More