Busy Professionals, Entrepreneurs,
& Fellow Peeps Living with Autoimmune
& Chronic Fatigue:

Delicious Health invites you to…

“S.A.D. C.R.A.P!™

How Everyday Foods are Making You
Tired, Fat, Stressed and Sick
& How to Deliciously Reverse it All”

A complimentary teleclass from Delicious Health ~ we like FREE!

DATE: Thursday, Oct. 7, 2010

TIME: 6 PM Pacific / 7 PM Mountain / 8 PM Central / 9 PM Eastern

This call will be recorded and shared with you later (as an MP3 that you can download) if you register but cannot attend the call live.

Join me, Simla Somturk Wickless, MBA, CHC, CNE ~ a health, nutrition & lifestyle expert and founder of Delicious Health ~ for a brand new teleseminar!

“Very ‘deep’ information. Presenter wasn’t afraid of going against prevailing nutritional opinion. It’s very captivating. More info is conveyed in 1 hour than I learned online in 6 months!” - Corporate Private Workshop Attendee, Senior Network Engineer, 28

Join us on this fascinating call to discover:

• The surprisingly common everyday foods – some even considered “healthy” – that are making you tired, fat, stressed, and sick
• The mostly unknown science behind the reasons why the food you’re eating is making you miserable
• How to make lasting, easy, delicious changes that will allow you to reverse the effect of S.A.D. C.R.A.P.™ on you and your life

I will also share details on the groundbreaking, one-of-a-kind, virtual 28-day Delicious Cleanse™ program I’ve designed with you in mind that will leave you inspired, energized, feeling and looking great once and for all (as well as a crazy good offer for those of you on the call!).

This is the real deal, folks. You’ll never need another cleanse or detox or diets (which don’t even work) ever again. I mean that.

Oh, and even if you’re not interested in the Delicious Cleanse, you will benefit greatly from the information on this call and save yourself a lot of grief in the future.

“Simla! How she connects to her audience – very personal and engaging! [I encourage you to attend her events because] it will empower you for you in every aspect, not just food.”
- Amy Whalen, Events Manager, Nonprofit Organization

This is THE call to get you on the road to feeling great, looking great, and
conquering your nutrition confusion.

Are you READY?!

Space is limited on this call. Go ahead and register now to secure your spot.

You will receive the call details immediately after you sign up, as well as reminders closer to the call.

You’ll also receive the call recording to listen to at anytime, soon after the call takes place.

Can’t wait to talk to you soon!

Simla Somturk Wickless, MBA, CHC, CNE

Founder & Chief Eating Officer, Delicious Health, Inc.

About Simla & Delicious Health, Inc.

Simla is a holistic health coach, nutritionist, healthy lifestyle expert, and speaker whose specialty is transforming Busy Bodies into healthy Balanced Beings™ so that they can enjoy deliciously fulfilling lives.

She works with busy professionals and autoimmune clients internationally, combining the latest scientific research with traditional approaches.

She loves inspiring her clients to take action and make lasting changes to increase energy, tame stress, find their natural weight, and promote self-healing… for good.

Simla lived the crazy-busy lifestyle of a management consultant for almost a decade and was a Busy Body herself. Her resulting health crisis and ensuing recovery led her to discover and want to share the healing powers of food and self-care. You can find out more about both Simla & Delicious Health here on this blog or at www.EnjoyDeliciousHealth.com.

Questions? Feel free to contact us at hello(at)EnjoyDeliciousHealth(dot)com.

Why Am I Likely to Be Deficient in Vitamin D?

Most of us live a sheltered life. Literally. We go from our homes, to our offices, to the grocery store, and back home. In cars. And we’ve been, rightly or wrongly, taught to be afraid of the sun (skin cancer! wrinkles!). We don’t get enough Vitamin D naturally from the sun anymore, and we certainly don’t get enough from our foods (animals, the main food-source of Vitamin D in our diets, are now mostly raised indoors, never once seeing the sun… or you may be a vegan or vegetarian).

It shouldn’t come as a surprise, then, when I tell you that you’re likely deficient in Vitamin D!

Vitamin D deficiency is now one of the most common contributors to a slew of chronic health conditions, such as depression, heart disease, autoimmune conditions, sleep disorders, and 17 different types of cancer.

How Can I Know For Sure If I’m Deficient in Vitamin D?

The best way to know whether your Vitamin D levels are adequate is to request a simple blood test from your doctor, or by conducting a simple home test.

This blood test is called the 25-OH vitamin D test (alternative names = 25 hydroxyvitamin D test; 25(OH)D; Calcidiol 25-hydroxycholecalciferol test). The conventionally recommended “normal” range is 30.0 to 74.0 nanograms per milliliter (ng/mL), but you should really aim to have your levels be between 50-80 ng/mL (or 125–200 nM/L) year-round.

What Can I Do to Correct My Vitamin D Levels?
(see ** Important Disclaimer ** at the end of the article)

One of the best things you can do with the remaining days of summer is get out and get some sunshine. A rule of thumb is to spend 15-30 minutes a day outdoors with as much of your body exposed to sunlight as possible, as many days of the year as possible. Doing so will help your body naturally generate about 10,000 IUs of Vitamin D daily. Vitamin D is stored in the body for longer-term use, so if you bottle up enough during the spring, summer, and fall, it may last you through the rest of the year.

Note that sunscreen with a sun protection factor (SPF) of 4 can cut Vitamin D production by up to 80%.

That said, make sure you practice safe sun by following these guidelines:

• Protect your face, hands, and neck against premature aging by using a chemical-free sunscreen on these spots.
• Don’t overstay your welcome in the sun and burn. Quit when your skin starts turning pink. That’s your body’s natural sign that you’ve made enough Vitamin D for the day. After your 15-30 minutes of sun exposure or once you start turning pink (whichever is sooner), you can slather on your chemical-free sunscreen and stay out longer if it suits you.
• If you are prone to burning, get sun allergies, or if you have a history of skin cancer in the family, you should get your Vitamin D through supplementation rather than expose yourself to any risks posed by the sun.

Some of you, for one or more of the reasons above, will need to use Vitamin D3 supplements to reach and maintain adequate Vitamin D levels in your body.

How to Safely Use Vitamin D Supplements

If you prefer to or need to supplement with Vitamin D, use pure Vitamin D3 capsules encapsulated in olive oil, rice bran oil, or fish oil (not the cheaper soybean oil) that don’t contain any artificial ingredients, artificial colors, genetically modified ingredients, or any of the common allergens (i.e. wheat, dairy, tree nuts, peanuts, soy, eggs, fish/shellfish, or corn).

The Recommended Daily Allowance (RDA) for vitamin D is 400 IU daily. However, there are numerous vitamin D experts that believe the RDA should and will be raised to a minimum of 1000-5000 IU daily due to recent research showing current RDA levels to be inadequate in preventing chronic vitamin D deficiency at a sub-clinical level. Current research shows the human body needs about 5,000 IUs of vitamin D3 a day.

Vitamin D2 is most commonly used to fortify foods, but it tends to be poorly metabolized. Vitamin D3 is the preferred supplemental form, but you should take the Calcitriol form if you have kidney disease as that means you lack the ability to convert vitamin D to this hormonal form.

Vitamin D supplementation, combined with food sources and sensible exposure to sunlight, can be used therapeutically for Vitamin D Deficiency Syndrome (VDDS), osteoporosis, osteomalacia, myalgias, and, of course, rickets. There is increasing evidence that vitamin D can also be used therapeutically and/or preventatively for some cancers (especially prostate, breast, and colon), autism, heart disease, chronic pain, hyperparathyroidism, influenza, myopathy, depression, hypertension, IBD, muscular weakness, arthritis, obesity, multiple sclerosis, arthritis, and some mental illnesses. Dosages ranging from 1,000-10,000 IU a day are expected to become routine in the future with such conditions being linked to vitamin D deficiency.

A sample therapy for active fibromyalgia, for example, would be regular exposure to sunlight (15-30 minutes a day with at least arms and legs exposed) and/or 5,000 IU of vitamin D3 combined with 2-5 grams of fish oil supplementation per day, with periodic inclusion of wild fatty fish in the diet.

Vitamin D is best absorbed by the body in the presence of some healthy fats (e.g. omega 3 fats from walnuts or flax seeds), calcium, zinc, vitamin K2, a tiny amount of vitamin A, boron, and, most importantly, magnesium. Collectively, these are called “nutrient co-factors.”

Food sources of vitamin D include cod liver oil, safer varieties of fatty fish (salmon, anchovies, sardines), fortified foods, and eggs from hens raised outdoors or given vitamin D.

Why is Vitamin D So Important?

The body uses multiple forms of Vitamin D. Cholecalciferol (vitamin D3, or the actual “vitamin D”) is the natural form which is created in our bodies as UVB rays from the sun interact with our skin. Vitamin D3 travels through the liver, where it is converted to 25-hydroxycholecalciferol, otherwise known as Calcidiol, or 25(OH)D, a prehormone. Calcidiol is the form of vitamin D tested for blood level analysis. The kidneys and other cells convert Calcidiol to Calcitriol or 1,25(OH)2D3, a potent steroid hormone.

In the human body, vitamin D:

• stimulates the absorbtion of calcium and ensures balanced calcium serum (blood) levels
• supports sustainable cell differentiation while maintaining healthy cell proliferation levels
• modulates the immune system
• aids in insulin secretion and blood pressure regulation

… among many other functions.

A severe deficiency in vitamin D results in rickets in children, showing up as bowed legs, softened skull bones, spinal curvature, and increased joint size. In adults, a severe deficiency results in osteomalacia, a condition of decreased bone strength and density plus joint pain, primarily observed in the elderly who do not get adequate sunlight. However, based on recent findings, less obvious levels of vitamin D deficiency have been connected to a wider host of conditions, ranging from cancer to autoimmune conditions to heart disease (myalgias). Vitamin D deficiency is implicated in 17 different types of cancer alone.

How about Vitamin D Toxicity?

Toxicity from excess vitamin D, known as hypervitaminosis D, results in hypercalcemia, an abnormally high level of calcium in the blood. Hypercalcemia can result in bone loss, kidney stones and damage, and the calcification of organs. Some medical conditions can increase the risk of hypercalcemia when exposed to any levels of vitamin D, such as: sarcoidosis, tuberculosis, lymphoma, and hyperparathyroidism. This hypersensitivity to vitamin D is often confused with toxicity.

Disagreement exists in the medical community about what levels of vitamin D induce toxicity. To date, the upper limit has been established as 2,000 IU a day. Recent research shows, however, that one would have to ingest 176,000,000 IU of vitamin D to reach the LD50 levels (toxicity levels) identified in dogs and that human toxicity probably begins to occur after chronic ingestion of 40,000 IU a day, although such a case has never been documented. Sunlight exposure has never been shown to result in vitamin D toxicity, as the body self-regulates against excess production.

Now stop reading and go out and get some Vitamin D!

Bibliography

http://lpi.oregonstate.edu/infocenter/vitamins/vitaminD/. “Vitamin D.” Linus Pauling Institute. Accessed July 26, 2008.

http://vitamind.ucr.edu/history.html. “History of Vitamin D.” University of California, Riverside. 1999. Accessed July 29, 2008.

http://www.nlm.nih.gov/medlineplus/ency/article/003569.htm. Accessed August 22, 2010.

http://www.vitamindcouncil.org. Vitamin D Council. Accessed July 25, 2008 and August 22, 2010.

Murray, Michael T., N.D. Encyclopedia of Nutritional Supplements: The Essential Guide for Improving Your Health Naturally. New York: Three Rivers Press, 1996.

***

** IMPORTANT DISCLAIMER **

All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate medical or health professionals on any matter relating to their health and well-being.

***

© 2009-2010 Delicious Health, Inc.

WANT TO USE THIS ARTICLE IN YOUR EZINE OR WEB SITE?

You may, as long as you include this complete blurb with it:

“Authored by Simla Somturk Wickless, MBA, CHC, CNE, an integrative health, nutrition, and lifestyle coach whose mission is to transform busy bodies into healthy, balanced beings (TM). To learn how to zing your energy, tame your stress, and take back control of your health, register for her free monthly eZine at www.enjoydelicioushealth.com or read more on her blog at www.delicioushealthblog.com.”

An open invitation to United Airlines. Call me! 1.415.595.5775

Dear United Airlines:

My husband Andy (a recent 1K member) and I (formerly Premier Exec, currently trying to adjust to life as a non-status flier) were recently on an international flight returning home.

I am sensitive to gluten, so I had naturally requested a gluten-free menu. All was well… until breakfast. So here’s what went down:

I’m starving.
My tray arrives.
I look at the tray. I look at Andy. I look back at the tray.
I say, “They must be bringing the rest of my breakfast separately.”
I wait. I wait some more. Tired of waiting, I ask a flight attendant.
We’re told, “This is your breakfast.”
I snort out loud, I’m laughing so hard.

Here’s what constituted my gluten-free breakfast (see attached photo):

• 1 small container of strawberry jelly
• 1 small cup containing 1 small piece of pineapple, 3 pieces of canned mandarins, and 1 grape

Gluten-Free Breakfast on United Airlines

Seriously, United?

This left me thinking you need some help in planning your gluten-free menus. As a former management consultant and current nutritionist who really gets “gluten-free”, I can help. Like I said, call me!

Talk to you soon,

Simla

Its ingredients are naturally cooling and support the usually overworked liver in detoxing, while providing lots of anti-oxidants to help prevent premature aging and natural body wear and tear. The healthy fats from the avocado will gently satiate you and are anti-inflammatory and happy-chemical-producing mini miracles.

Serves 2

Ingredients

½ small bunch of watercress

2 small green zucchini (peeled, if not organic)

1 medium cucumber (peeled, if not organic)

½ ripe avocado

½ large lemon’s juice

1 TBS fresh parsley

Sea salt to taste

Directions

1. Blend
2. Add ice cubes or cold water, to taste (but this isn’t necessary)
3. Enjoy! Try not to lick the bowl. Or, what the heck, go ahead.

***

If you share this recipe, please include this blurb with it:

This recipe is shared with you courtesy of Simla Somturk Wickless, MBA, CHC, CNE, and founder of Delicious Health, Inc. Simla is a health, nutrition, and lifestyle coach whose mission is to transform busy bodies into healthy, balanced beings (TM). Learn more about Delicious Health at www.enjoydelicioushealth.com or www.delicioushealthblog.com. Have a deliciously healthy day!

I benefited tremendously from a gentle form of chiropractic care categorized as Bio-Geometric Integration during my recovery period from fibromyalgia and undifferentiated connective tissue disorder, which included excruciating muscle, bone, and nerve pain plus chronic fatigue. I live in full remission from these conditions today but still use BGI chiropractic care as part of my “maintenance plan.”

Dr. Christine Cantwell is a fantastic practitioner in the San Francisco Bay Area who practices the Bio-Geometric Integration approach and was kind enough to make some time to answer some Quickie Questions:

1. What is chiropractic and when is it right for you?
   Chiropractic is a non-invasive method of healing for issues such as back pain, neck pain, headaches and optimizing your health through a clear functioning nervous system. If you have a persistent problem with pain in your body, or are fatigued, exhausted and stressed-out, chiropractic can definitely help you get your back and your life in balance.
2. How does chiropractic care benefit one’s health?
   Chiropractic benefits your overall health by reducing stress in the nervous system. It helps the communication pathways in your body function better, so your body can heal from injury more easily and respond to stress differently. Your nervous system is protected by the bones of your skull and spine, which is why chiropractors are known for working primarily in those areas. In addition to the relief of physical pain, chiropractic patients have reported that they sleep better, get fewer colds and flus, have less headaches or pain in their joints, have an easier time listening to their bodies needs, stand up straighter, and smile more!
3. What are the top 3 benefits your clients get from working with you?
   Less stress, pain, or discomfort in their body.
   More connected to their body with greater flexibility.
   They are able to make lasting changes to correct long term problems.
4. How many chiropractic methods are there and where can you learn more about which method is best for you?
   There are many different chiropractic methods, some of which are very gentle and don’t require the traditional “cracking” type of adjustments. There are chiropractic methods suitable for all ages and physical conditions ranging from newborn babies to elderly people, and from those who have low bone density to competitive athletes. The best method for you is the one that you feel comfortable receiving and gets great results. It is important to find a chiropractor who listens to your needs, and explains thoroughly what they are doing. Often the best way to find a chiropractor is though a trusted recommendation of a friend.
5. What’s the best way to find a chiropractor?
   Ask for a referral from a friend you trust who has had personal experience with a chiropractor that worked for them. Look into organizations that promote excellence in chiropractic techniques- or chiropractic specialties, such as:

   Biogeometric Integration
   www.bgiseminars.com

   Light force techniques that are body centered and transformational
   www.associationfornetworkcare.com

   Pediatric and Maternity care
   www.icpa4kids.com
   

6. What length of treatment is generally recommended?
   It is different for everybody. The length of care required depends on how long the problem has been there, the general health of the person, and what other events they have experienced previously to their spine- ie. multiple car accidents or years of high stress computer work. However, most patients experience positive results within 1 to 5 visits even if it takes longer to reach their personal health goals.{Comment from Simla: I benefited right away from my chiropractic adjustments, from my first session, and my pain resolved – along with other forms of support – over 18 months or so. I was initially going twice a week, then was down to once a week. Now, I try to go about once every 6-8 weeks, preventatively.}
7. Any closing thoughts, Dr. Cantwell?
   If you are in pain, or living with less than perfect health, don’t wait! Often we become to tolerate a certain amount of pain or dysfunction as normal, but you can feel better and your life can be much more comfortable and enjoyable with some help and guidance from your ” personal health team”.

Thanks so much, Dr. Cantwell! If you have questions for Dr. Cantwell, feel free to contact her directly – her info is below.

To your health!

Dr. Cantwell’s Bio

Dr. Christine Cantwell, DC

Dr. Christine Cantwell DC specializes in gentle and effective chiropractic care for people of all ages including pregnant women and children. She is 100% focused on helping you and your family to experience maximum vitality and well-being though the gift of a free spine and nervous system. Born in New Zealand, she graduated with honors from Life Chiropractic College West. She has post-graduate training with the International Chiropractic Pediatric Association and is a member of the teaching staff for BioGeometric Integration. She has served globally as a chiropractor, working with families in California, Brazil, El Salvador, India, and New Zealand and had found the principles and benefits of chiropractic to be universal. Her private practice is located at 129 Fillmore St, San Francisco, CA 94117. She can be reached at (415) 374-6676 or thrive.christine@gmail.com. Learn more at  www.drchristinecantwell.com.

Well, here are the answers to the most common questions I’ve been getting from you – short, sweet, and to the point.

Post a comment and let me know if you have any additional questions I haven’t addressed, ok?

Note: I’m using the terms cleansing / detoxing interchangeably.

What is cleansing / detoxing?

A diet-based cleanse/detox is a purposeful way of eating designed to help prevent toxins from going into your body and remove existing toxins from your body.

You are said to be cleansing or detoxing when you follow such a way of eating.

At the very core, a well-designed cleanse will:

• enable your detoxification organs (e.g. liver, kidneys, bowels) to work better
• remove known harmful, toxic, or taxing foods/drinks from your diet
• introduce or increase known beneficial foods/drinks to your diet

Beyond that, cleanses / detoxes can be designed to achieve additional goals. The Delicious Cleanse, for example, is designed to additionally help you:

• identify your food intolerances
• learn how to manage your food intolerances in real life, now and in the future when your body changes
• transition to a healthier, sustainable, enjoyable way of eating
• learn how to listen to your body and re-establish its natural rhythms and ability to heal
• learn how to conquer cravings once and for all
• get back in the kitchen by teaching you how to cook or how to cook more efficiently, so that you don’t depend on processed, packaged, or take-out foods the majority of the time
• fall back in love with real food

When should I think of doing a cleanse / detox?

The best times to consider doing a detox / cleanse are when:

• You know what you want to get out of it
• The season is changing (e.g. winter into spring, spring into summer, etc.)
• You are committed to doing your best to follow the entire cleanse
• When you feel totally inspired to do one and know for sure it’s the right cleanse for you

When should I NOT do a cleanse / detox?

There are certainly times when a cleanse / detox is not a good idea, unless it’s specifically designed by a trained professional for your particular situation (such as how the Delicious Cleanse is designed ~ for busy, stressed-out professionals and those living with autoimmune or other chronic health conditions). At the very least, you should check with your doctor and/or other trusted health practitioner if and when you:

• Are going into or recovering from surgery
• Are taking blood thinners or other medications that affect your blood
• Use medications for any chronic health condition
• Are pregnant, nursing, or planning on becoming pregnant soon
• Are under the age of 18
• Have cancer
• Have a terminal illness
• Live with a mental illness other than mild anxiety or mild depression
• Have hyperthyroidism (overactive thyroid)
• Have weak kidneys, kidney failure, or borderline kidney function
• Are underweight or malnourished
• Have anemia or a low blood count

For example, I do a thorough health history and health goals review with all my clients on the Delicious Cleanse. This type of precaution should be a part of any well-designed cleanse.

Other times you probably shouldn’t do a cleanse/detox are:

• When you have an uneasy feeling about a particular cleanse/detox
• When the cleanse/detox seems too extreme or off-putting to you
• When you realize if it seems too good to be true, it usually is! (e.g.  ones that promise you will “lose 20 lbs in 20 days!”)
• You are overwhelmed emotionally or physically or schedule-wise ~ wait until you’re in a steadier, calmer place. There may never be a perfect time (there usually isn’t!) but there can be a better time.

There are so many cleanses out there ~ are they all gimmicks?

Some definitely are, some definitely aren’t, and some are in between: they have good parts but leaving you hanging. You need to do your homework and pick one that’s (a) designed well, (b) is right for YOU, and (c) will actually benefit you, make you healthier, and NOT backfire, leaving you worse off than when you started.

Your context and environment is important too. There are cleanses that should only be done when you are at a well-managed retreat in a calm place without too much activity (not in the office or with a crazy-busy lifestyle or when training as an athlete) and then there are cleanses you can do anytime, especially if you’re busy or live with a chronic condition (like the Delicious Cleanse).

How will I feel during or after a cleanse/detox?

If the cleanse is designed INCORRECTLY, you may experience some of the following negative side effects:

• Irregular blood sugar levels
• Gaining back all the weight you may lose and then some
• Headaches
• Irritability
• Inability to focus / concentrate
• Hunger
• Mood swings
• Cravings, such as for sugar, carbs, or fatty foods

If the cleanse is designed CORRECTLY, you are likely to experience:

• Better, steadier energy all day long
• Better sleep
• Better, more even-keel moods
• Reduced cravings
• Changing taste buds and preferences, e.g. your normal sugary foods seem way too sweet
• Sustainable weight loss that does not come back
• Feeling gently full and feeling a healthy hunger level when you’re supposed to
• Reduction of bloating, PMS, headaches/migraines, allergies, bowel problems like constipation or diarrhea, and many other such benefits based on your personal starting point (e.g. you may lessen your allergies if you have them, and another person may resolve their insomnia issues)

There are times during a well-designed cleanse that you may experience (temporary) headaches, crabbiness, and other signs that the cleanse is actually working, but the underlying reasons are very, very different, and these symptoms tend to resolve pretty quickly ~ ask a nutritionist you trust on how to tell the difference if you’re experiencing these things but aren’t sure whether they’re “right” (and not all nutritionists are created equal either ~ I know of some who are hooked on caffeine or sugar themselves or recommend diet drinks and the like to their clients, which I don’t).

More questions? Then I invite you to download my recent free call “Dirty Detox Secrets: Why Most Detoxes & Cleanses Backfire & 10 Tips for Finding One that Works” here. As soon as you enter your info, you’ll receive an email with the link so you can download your MP3 and listen to it anytime.

Ready to do the right cleanse for you right now?

The Delicious Cleanse is here for Spring! We kick off Friday, May 7, 2010. Learn more, read testimonials, and sign up here.

If this isn’t the right timing but you’d like to sign on in the future, be sure to get on my free monthly eZine list to get notified of Early Bird prices and more deals each time a new Cleanse (or another one of my programs) is coming up. Sign up on this page (use the signup box near the top of this page) or go here to sign up: http://www.EnjoyDeliciousHealth.com

Until next time ~ have a deee-licious day! =)

***

© 2009-2010 Delicious Health, Inc.

WANT TO USE THIS ARTICLE IN YOUR EZINE OR WEB SITE?

You may, as long as you include this complete blurb with it:

“Authored by Simla Somturk Wickless, MBA, CHC, CNE, an integrative health, nutrition, and lifestyle coach whose mission is to transform busy bodies into healthy, balanced beings (TM). To learn how to zing your energy, tame your stress, and take back control of your health, register for her free monthly eZine at www.enjoydelicioushealth.com or read more on her blog at www.delicioushealthblog.com.”

Serves 1 generously.

Ingredients

For the Salad:

1 – 1.5 cup napa cabbage (about 3-5 of the bigger leaves), with leaves washed, cut into half, then cut into thin strips

1/4 – 1/2 cup carrots, washed, peeled (or not, if organic)- or use a peeler and create thin strips that you can then cut into half length-wise: easy and pretty!

1/4 to 1/2 can of black beans, rinsed and drained

(store the rest of the beans in a tightly covered container in the fridge for later)

1-2 TBS sunflower or pumpkin seeds, or other nuts, chopped if large

For the Dressing:

Makes extra that you can store for 3-5 days in the fridge

1/4 cup yellow onion, chopped finely
Kitchen Tip: You may want to chop more onions and store tightly covered in the fridge (or in a ziplock) to save time later. Onions are in a lot of recipes.

1 TBS sesame seeds, raw or roasted lightly in a small frying pan (dry, over low heat)

OR 1 tsp dark sesame oil OR 1/2 tsp tahini paste (you can add more later, to taste)

1 TBS fresh gingerroot, chopped

4 shakes of umeboshi plum vinegar, or balsamic vinegar

1/2 cup flax seed oil

1/4 cup regular rice vinegar or sweet rice vinegar

1/2 teaspoon agave nectar (less if using sweet rice vinegar – do a taste test first)

1 teaspoon sea salt (use less if using umeboshi plum vinegar – taste to check first)

Pepper, to taste

Directions

1. Toss all salad ingredients
2. Toss separately the dressing ingredients; adjust ingredients to your liking.
3. Mix together and enjoy!

Variations

* Add shredded chicken, salmon, or turkey

* Add sugar snap peas for extra crunch

Enjoy!

***

If you share this recipe, please include this blurb with it:

This recipe is shared with you courtesy of Simla Somturk Wickless, MBA, CHC, CNE, and founder of Delicious Health, Inc. Simla is a health, nutrition, and lifestyle coach whose mission is to transform busy bodies into healthy, balanced beings (TM). Learn more about Delicious Health at www.enjoydelicioushealth.com or www.delicioushealthblog.com. Have a deliciously healthy day!

Delicious Health invites you to…

“Dirty Detox Secrets: Why Most Detoxes and Cleanses Backfire &

10 Tips for Finding One that Really Works”

A complimentary teleseminar from Delicious Health ~ we like FREE!

DATE: Tuesday, April 13, 2010

TIME: 6 PM Pacific / 7 PM Mountain / 8 PM Central / 9 PM Eastern

This call will be recorded and shared with you later (as an MP3 that you can download) if you register but cannot attend the call live.

Join me, Simla Somturk Wickless, MBA, CHC, CNE ~ a health, nutrition & lifestyle expert and founder of Delicious Health ~ for a brand new teleseminar!

I want to share with you information I deeply believe you need to have.

Detoxes and cleanses have been all the rage the past few years and I’ve kind of had enough of seeing unhealthy, harmful ones making the rounds.

I am especially concerned for you busy bodies out there who are out there making things happen. Most detoxes and cleanses are going to wipe you out, stress your body out even more, and totally backfire. Who wants to end up worse than when they started out? Not you!

I am also hoping my fellow autoimmune peeps will heed this call as well (literally!). Living well with an autoimmune condition demands that you eat the right foods for you. These inappropriate detoxes and cleanses (parading as “healthy for everyone” with juicing, vegan/vegetarian, soups, smoothies, etc.) could be compromising your immune system further and flaring up your symptoms even more in the long run. I should know. I live (very well ~ in full remission) with more than one autoimmune condition, including fibromyalgia and undifferentiated connective tissue disorder. Yeah, say that ten times fast.

If you’ve ever done or wanted to do a cleanse or detox, you need to be on this call!

Is all detoxing and cleansing wrong for you? NO!

Just the opposite ~ the right detox/cleanse can be extremely beneficial and set you up for a life-time of feeling great if done right and done well.

And there is an easy way to find the right detox / cleanse for you.
And I will share all the juicy details on HOW on this call.

Join us on this one-time call to discover:

• The 3 reasons why most detoxes/cleanses will leave you worse off than when you started
• 10 real-life tips on how to choose the right detox/cleanse for you ~ your lifestyle, your body, your specific needs
• Details on the groundbreaking, one-of-a-kind, virtual 28-Day Delicious Cleanse program I’ve designed with you in mind that will leave you inspired, energized and ready for summer and beyond
  (as well as a crazy good offer for those of you on the call)!

This is the real deal, folks. You’ll never need another Cleanse ever again. I mean that.

Oh, and even if you’re not interested in bullet # 3 above, you will benefit greatly from the information on this call and save yourself a lot of grief in the future.

This is THE call to get you feeling great, looking great, and on the road to conquering your nutrition confusion.

Are you READY?!?!?

Space is limited on this call. Go ahead and register now to secure your spot.

NOTE: THIS CALL IS NOW OVER… but… you can still sign up and you’ll get the recording right away! If you listen to it before April 16, 2010, you’re in for a special low Early Bird offer on the Delicious Cleanse. Don’t miss out.

You will receive the call details immediately after you sign up, as well as reminders closer to the call.

You’ll also receive the call recording to listen to at anytime, soon after the call takes place.

Can’t wait to talk to you soon!

Simla Somturk Wickless, MBA, CHC, CNE
Founder & Chief Eating Officer, Delicious Health, Inc.

About Simla & Delicious Health, Inc.

Simla is a holistic health coach, nutrition educator, and speaker whose specialty is transforming Busy Bodies into healthy Balanced Beings TM so that they can enjoy deliciously fulfilling lives.

She works with busy professionals and autoimmune clients internationally, combining the latest scientific research with traditional approaches.

She loves inspiring her clients to take action and make lasting changes to increase energy, tame stress, find their natural weight, and promote self-healing… for good.

Simla lived the crazy-busy lifestyle of a management consultant for almost a decade and was a Busy Body herself. Her resulting health crisis and ensuing recovery led her to discover and want to share the healing powers of food and self-care. You can find out more about both Simla & Delicious Health here on this blog or at www.EnjoyDeliciousHealth.com.

Questions? Feel free to contact us at hello(at)EnjoyDeliciousHealth(dot)com.

And you want to learn things that can help improve your nutrition habits, self-care, and overall health and happiness, right? (If you’re on this blog, I presume that’s the case. I least I hope it is. Otherwise, what are you doing here?)

Good.

So I decided to start a new feature, called Quickie Q&As. On a rolling basis, I will post a series of tips from health practitioners and other kinds of experts that complement the Delicious Health way, in an easy Q&A format.

Sound good?

Good.

First Quickie Q&A coming up soon! Stay tuned.

Nick’s question was:

“What do you keep your fridge or pantry stocked with?
Or what is always on your shopping list?”

The answer is… it depends. (That’s the old management consultant in me peeping out.)

For example, for the Plastiki, we had to be very selective and strategic as we were restricted by space, equipment, and energyconstraints as well as an overriding requirement for well-rounded, nutrient-dense foods to support a highly physically demanding task. You probably don’t have nearly as many constraints, but you may have others such as frequent travel, food allergies, or picky eaters in the house (I have a whole article in me about picky eaters, but that’ll have to come at a later time…).

I will share with you what I have in my pantry, along with my constraints and personal choices, so you can get a feel for how to go about planning your own perfect pantry.

Send me questions for your specific situation and I can post some additional pointers in the Comments section below to share with everyone, ok?

***

My Pantry Constraints / Choices

• No S.A.D. C.R.A.P ™
  Meaning:  no food belonging in the Standard American Diet; no caffeine (except what’s naturally in dark chocolate and the occasional cup of green or white tea), carbonated sodas (unless my husband Andy sneaks in his Diet Coke – to each their own!), refined sugar or refined flour products, no additives, alcohol (except for the rare glass of red wine), adulterated items such as high fructose corn syrup or naturally fatty foods made to be fat-free/lowfat, preservatives or highly processed foods
• No gluten
• Limited dairy products
• No or very rare inclusion of nightshade vegetables
  (nightshades are a family of veggies which includes tomatoes, potatoes, peppers, and eggplant, and can be inflammatory to some folks)
• Busy schedule (whose isn’t, right?)
• Organic whenever possible
• All items, including some packaged and canned foods, are preservative- and chemical-free

I’m not a vegetarian/vegan though I naturally lean that way. Long story. Has to do with autoimmune, etc.

My Perfect Pantry Shopping List

Monthly, or as I run out of these items:

• Whole grains: brown rice, red rice or wild rice mix, quinoa, buckwheat groats, certified gluten-free oats, brown rice pasta
• Legumes: dry red lentils (they cook fast!), 1 other type of dry lentils, dry mung beans, canned black beans, canned garbanzo beans, canned white beans (navy, butter, or northern beans), frozen or fresh (when in season) fava beans
• Nuts & seeds: almonds, walnuts, pumpkin seeds, package of ground flax seeds, sunflower seeds, and rotate 1 other type for variety, selecting from: pistachios, brazil nuts, hazelnuts, pecans, and any other interesting ones I come across; nut & seed butters, including almond butter and tahini (sesame seed butter)
• Dried fruit: figs, cherries (including tart cherries – yum!), plums / prunes, goji berries
• Beverages: pure coconut water, occasionally a container of 100% fruit juice such as tart cherry or pomegranate juice
• Spices & Dried Herbs: A high-quality sea salt; black pepper; warming / sweet spices such as cinnamon, nutmeg, coriander, curry mix (I make my own), turmeric, cardamom, cumin, ginger, garlic; mediterranean / cool spices such as oregano, thyme, rosemary, sage, mint, basil, parsley, dill; and the special treats: saffron, vanilla beans, cinnamon sticks
• Condiments: dijon mustard, pomegranate syrup/molasses (or I make my own), 3-4 types of vinegar – usually umeboshi plum vinegar, white wine and high quality balsamic and maybe sweet rice vinegar, also known as mirin; tamari (a wheat-free soy sauce); miso paste
• Oils: Extra virgin olive oil, coconut oil and/or butter, ghee (clarified butter), butter – just in case
• Breads: Frozen gluten-free brown rice or tapioca bread for use as toast, japanese mochi bread
• Emergency, no-preservative, minimally processed, pre-made meals/foods: 1-2 pupusas (corn/bean patties), 1-2 boxes of pre-made meal I can heat in boiling water (I don’t use a microwave) such as from Tasty Bite, whose food pouches were designed for the Apollo program; 1 package organic precooked frozen brown rice. And/or I freeze batches of extra soup and meals I make at home.
• Frozen organic veggies and fruits: For emergency use (veggies) and cheaper organic fruit option for smoothies. Frozen peas, corn, baby lima beans, broccoli florets; frozen berries, peaches, mangos, etc. for smoothies.
• Sweeteners: raw honey, raw agave nectar, pure maple syrup, molasses, brown rice syrup
• Thickeners: agar agar, arrowroot powder
• Booster Foods: nutritional yeast, variety of seaweeds
• Broth: I make my own each month but I do buy 1 carton organic broth as a backup
• Teas: I have a whole tea drawer! Staples include mint, tulsi, rooibos, decaf green and earl grey teas (from brands using the carbon dioxide decaffeination process), ginger tea, detox tea, and the only two sources of very occasional caffeine I will have: twig or kukicha tea (mix of green tea leaves and twigs) or white tea, about 1-2 times a month.
• For occasional treats: plantain chips or organic baked blue corn chips; whole grain/gluten-free pancake – waffle mix; brown rice flour and/or other gluten free flour mix to use as thickener; gluten-free cake or brownie mix or my favorite gluten-free cupcakes in town!

Every 1 or 2 weeks:

• Beverages: Sparkling natural mineral water
• Hardy Produce: 1 head garlic, 1 piece fresh gingerroot about 3 inches, 2-4 yellow onions, 1 red onion, 2 sweet potatoes or yams or 1 large winter squash, red and green apples, pears, bananas (rare), citrus fruit (rare), grapes (rare), quince / persimmons / pomegranate in season, 1-2 avocados; crunchy veggies (cucumbers, carrots, white or red cabbage); root veggies (celery root, jicama root, fennel, beets)
• Yogurt: plain, organic, full fat cow, sheep, or goat
• Pre-made foods: 1 container organic hummus, 1 container organic guacamole, 1 packet gluten-free wraps such as brown rice wraps or quinoa/teff wraps
• Proteins: (I always buy a backup meat product and freeze it in appropriate portion sizes for the two of us case I can’t make a grocery run) 2 large chicken breasts, ground turkey breast & leg, lamb stew meat or lamb chops, occasional grass-fed pastured beef – ground or skirt steak, occasional eggs; rarely tofu or tempeh
• Supporting actors: brown rice crackers, raw – sprouted seed / nut crackers
• Treats: 70% dark chocolate, ginger chews, occasional gluten-free cookies, raw desserts like raw cacao “brownies”

Every 2-4 days:

• Perishable Seasonal Produce: 1-2 bunches leafy greens (I rotate: kale, chard, collards, spinach, arugula, dandelion greens, purslane when I can find it), 1 small bunch italian parsley, 1 bunch basil or other fresh herb based on what I’m cooking, in-season crunchy veggies like summer squashes, radishes; seasonal delicate fruits like berries or plums; mushrooms, for specific recipes, but I do keep dried porcini mushrooms in the freezer to add flavor to dishes; broccoli / broccolini; asparagus

And that’s all for today, folks. I’m sure I’ve forgotten odds and ends and I’ll just edit to add these in as I remember.

Don’t be intimated by the size of this list. If you pick up 2-3 extra ingredients for your pantry each time you’re at the store, you’ll end up stocking up your hardy goods in no time. If you keep your eyes and mind open, you can try 1 new fresh produce item you normally don’t eat, per week or per month, whichever works for you.

Over time, your pantry will be perfect too – for you!

***

© 2009-2010 Delicious Health, Inc.

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You may, as long as you include this complete blurb with it:

“Authored by Simla Somturk Wickless, MBA, CHC, CNE, an integrative health, nutrition, and lifestyle coach whose mission is to transform busy bodies into healthy, balanced beings (TM). To learn how to zing your energy, tame your stress, and take back control of your health, register for her free monthly eZine at www.enjoydelicioushealth.com or read more on her blog at www.delicioushealthblog.com.”