Vegan Collard Wraps with Thai Peanut Dressing

Vegan Collard Wraps with Thai Peanut Dressing

I love these Collard Wraps wraps! And since I’m already slicing and dicing, I typically double the recipe and use the extra filling for salads or buddha bowls.  I am also re-committing to a 100% gluten-free diet. Therefore, I decided to use greens instead of a traditional grain wrap. 

In case you didn’t know, collard green belongs to the same family as kale, broccoli, cabbage, Brussels sprouts, and bok choy. Collard greens are nutrient-dense and low in calories. They’re an excellent source of calcium, folate, and vitamins K, C, and A. Furthermore, they’re high in fiber and antioxidants.

These veggie wraps are packed with high-quality protein, thanks to the quinoa. This naturally gluten-free grain is considered a superfood because it’s a powerhouse of nutrition. Quinoa contains all nine essential amino acids and lends seven grams of hearty protein per serving. I made hummus with quinoa because it seemed like a good pairing! Here are some quick tips for cooking quinoa (pronounced keen-wah).  

  • Rinse the quinoa. I usually only do this with other grains, like rice. But it is 100% necessary when cooking quinoa from scratch. You run the risk of having crunchy quinoa if you don’t.
  • Cooking the quinoa in vegetable broth gives it much more flavor.

Modify the recipe to your liking by using the vegetables of your choice. I suggest using sliced tomatoes instead of the red pepper, swapping kale for the spinach, or adding a few crisp radishes. And vegan feta instead of avocado also gives it a delicious creamy bite!   The best part, though, is the Thai Peanut Sauce!  


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Vegan Collard Wraps with Thai Peanut Dressing

  • Author: Stephanie Bosch


Substitute any veggies you have on hand, such as sun-dried tomatoes, red peppers, spinach or romaine lettuce.


  • 1 red pepper, cut into thin strips
  • 12 carrots, julienned or cut into thin strips
  • 1 English cucumber, diced
  • 1/2 red onion, thinly sliced
  • 1 avocado, cut into long strips
  • 24 green onions, cut lengthwise (green part only)
  • 1/4 head purple cabbage, shredded
  • 1/4 cup sprouts or microgreens
  • 1/2 cup quinoa hummus
  • 1/4 cup cilantro, spinach, Thai basil, and/or mint, chopped
  • 4 large collard leaves 



  1. Wash and dry collard leaves.
  2. Cut the stem off the collard green leaf and then carefully shave it down using a small knife so it’s flat. This will help prevent the collard leaf from breaking at the end and make it easier to roll up.
  3. Add water to a large pot and bring to a boil.
  4. Add 1 Collard leaf to the simmering water, gently holding the leaf down with tongs so the leaf is submerged.
  5. Simmer each leaf for 30-60 seconds. Don’t go any longer, or the leaf will become more flimsy and tend to rip.
  6. Remove the leaf and immediately place it in a bowl of iced water.
  7. Submerge the leaf for 10 seconds in an ice bath.
  8. Remove and place on paper towels to dry.


  1. To assemble wraps, lay collard on a flat surface and place quinoa hummus in the first half of the wrap.
  2. Add ingredients based on the size of the collard leaf, being careful not to overfill. A good rule of thumb is about 1-2″ inches wide.
  3. Carefully wrap it using the tuck and roll method like a burrito. (There are some excellent YouTube videos out there!)
  4. Continue until all collards are filled.
  5. Enjoy!


Always place all the filling in the tortilla’s first half, closest to your hand, not the center.  That way, you have more surface area to cover the filling.

It’s Not Rocket Science

It’s Not Rocket Science

It’s been a while since I’ve written. I’ve been thinking a lot about writing, I just haven’t actually written anything down. Much like writing recipes, I have gotten to the point where I only want to write something that’s meaningful to me.  I put a lot of pressure on myself to create and make something consistently.  And then I end up not wanting to do anything at all.  Run the other way, if you will. 

According to my doc, it’s making my blood pressure go up.  That scared me.  I will 50 years old in 6 months, and I refuse to take medications. So, I’m going to try the opposite approach and give myself some space.  It is there where I imagine I will find my creativity again and hopefully regain my peace.   

Highly medicated

Speaking of medications, I get my second  Covid shot in a few weeks. I’m excited. I’m also a bit flabbergasted by those who still think the vaccine is going to make them sterile, or it’s deep state government trying to change their DNA, or it’s the mark of the beast.  These are most likely the same folks who are taking 2-3 different pharmaceuticals already.

I say this confidently since nearly 70% of American’s take at least one prescription drug, and more than half take two, according to the Mayo Clinic.  Things like statins, anti-depressants, and immunosuppressants, are the most common. These are also the same drug manufacturers who are making the Covid vaccine.   Am I the only one who sees the irony in this?

Why then are American’s so suddenly concerned about what they put in their bodies?   Between the food they eat and their lifestyle medications, it’s the Covid vaccine that’s got everyone all up in arms?  On one hand, it’s strange to me, but on the other hand, it’s not surprising.   I remind myself that I live in a country that spends more money on healthcare than anyone else in the world.  Yet, we are also the sickest of all of the industrialized nations.  

I get it, a significant concern for many is the limited amount of testing and safety trials. While this is understandable, did you know that for a major pharmaceutical company to get drug approval, they only need to have two trials that show the drug is effective and safe? So, a drug company could have run 100 trials against the placebo, and even if 98 trials indicated they were not effective but at least two of them showed they were effective, they could move on to the next phase of getting them out to the public. Two is all they need.  

Science Matters

My good friend Dan is a biochemist and QA Manager at Pfizer.  He is also one of the scientists who worked tirelessly to help create the vaccine against Covid-19.   In the human trials at Pfizer, the vaccine was compared to the placebo in 43,448 people.  During the study, 170 participants developed Covid.  When the blind study was revealed, 162 of the patients were in the placebo group. In other words, they did not get the vaccine.  Of the ten most severe cases, 9 out of 10 were also the placebo group. Moderna’s results were very similar.  There were 185 cases, and all but 11 were in the placebo group.  But of Moderna’s most severe cases, 30 out of 30 were in the placebo.  They both show 90% effectiveness.   

Aside from the vaccine, the best cure for covid might just be education.  My daughter and I took a walk behind our house the other day.  We live in the woods, and there is an old cemetery about ¼ mile out of our backdoor.  When I say old, it’s between 150-220 years old.  She was fascinated by how young people were when they died back then. We counted only a handful of people who were over the age of 70.  We talked about the kinds of things people died from, including smallpox, tuberculosis, typhoid, mumps, measles, rubella.  

You get my point.  Vaccines have helped us more than they’ve hurt us.   Science matters, and it’s essential to our survival.  Social media can help speak the truth, but it’s also the new National Enquirer in many ways.  And it should not and cannot be one’s only source of information.  

Conspiracy theories

When 11 percent or about 39.6 million American’s believe the government is mandating a switch to compact fluorescent light bulbs because the light bulbs make people obedient and easy to control, we have a problem on our hands.  Disinformation and conspiracy theories have become a cultural pandemic. And experts see this spread of disinformation as a public health emergency that’s threatening democracy, increasing the risk of further violence, and straining family relationships.  

This misinformation includes those who believe that the vaccine has a tracking device, or a chip, implanted in it.  Some of these people are Christian right devotees for whom politics has become their new religion. The idea that the chips will allow the government and corporations to surveil people who get the vaccine is complete unproven nonsense. Also, Microsoft founder Bill Gates and cell towers using 5G technology are also allegedly involved.  Apparently, there’s a video on the internet that Gates made about COVID-19 vaccines and it has convinced some they can change DNA, the molecule that contains a person’s genetic code.

How far are we willing to allow these people to take us?  Certain estimates are that only 47% of people in the US are willing to get vaccinated.  That is not enough for us to obtain herd immunity and finally move past this.   When ignorance and fear take the place of logic and science, I fear we are doomed.   

Robert Kennedy Jr., the son of Robert Kennedy, FINALLY got banned from social media for promoting his unproven claims about vaccines. “Over the years, Kennedy’s misguided idée fixe has snowballed and gained impressive momentum. “He has propagated numerous falsehoods about the COVID-19 pandemic. 

He has been a mainstay at the AutismOne conference, which attracts fake experts convinced that vaccines cause autism. In his last appearance as keynote speaker, he incited attendees to evangelize for the anti-vaccination movement, concluding that he would see them “on the barricades.” Kennedy is anti-science, and not just anti-vaccine; by many recent accounts, he is one of the princes of the anti-vaccination movement, if not its king.”

Let the past be our guide…

So how do we untangle the truth?  It turns out the best way to fight a conspiracy theory isn’t with facts.  If you’re trying to debunk them on Facebook, you’re likely wasting your time, said Geoff Dancy, associate professor of political science at Tulane University School of Liberal Arts. “Debunking means saying, ‘Hey, look, there’s this fact that your theory can’t explain. So you shouldn’t believe it anymore, right?’ Why doesn’t that work?

Well, conspiracy theorists are remarkably resilient to that kind of a thing,” Dancy said. “To change a conspiracy theorist’s ideas or susceptibility to the actual truth, you have to change the way that you interact with them.” Seeking the truth together, developing trust, and encouraging people to read information from various credible sources can be helpful.  

Many people with lower levels of education tend to be drawn to conspiracy theories. And we don’t argue that’s because people are not intelligent. It’s simply that they haven’t been allowed to have or haven’t been given access to the tools to enable them to differentiate between sound sources and wrong sources or credible sources and non-credible sources. So, they’re looking for that knowledge and certainty but not necessarily looking in the right places.  The truth is, we don’t need to look anywhere else but in the past.

Before vaccines, the average lifespan at the time was around 35 years. Over the last 200 years, U.S. life expectancy has more than doubled to almost 80 years (78.8 in 2015), with vast improvements in health and quality of life.  Yes, some people will have side effects, and in comparison to the enormous number of lives that are saved because of them, it is worth it.   

Unfortunately, measles is now resurgent in the United States and in many other countries. We cannot let historical amnesia or misinformation be why we end up with a resurgence of diseases like polio, diphtheria, and measles.  And we cannot let Covid-19 be what kills us.  

Peanut Butter Coconut Trail Mix Bars

Peanut Butter Coconut Trail Mix Bars

This year I have taken up trail running and long-distance hiking. I’ve been a distance runner for nearly 20 years, but my passion for the pavement has been waning. Recently, however, I ran a challenging half-marathon through the woods, and I’m hooked! I love being amongst the trees, enjoying the challenge of climbing rough terrain, and being completely present while I run or hike. But I am burning through the calories and often find myself losing steam around miles six or seven. Hence, the trail mix bar! It’s a significant energy boost, and these bad boys are DELICIOUS!

The nice thing about these bars is that you can make them any way you want to. I created MY perfect version, and everyone else loves them too! But feel free to get creative and make them with any nut butter, seed, or grain you choose! My husband loves raisins, but I do not, so I made him a batch of his own. One thing I would recommend keeping in the recipe is the coconut nectar. I chose coconut nectar because it has a low glycemic index and is minimally processed. They obtain the nectar directly from the tree; since it’s not boiled, it doesn’t convert into fructose. It’s also loaded with iron and zinc and contains 17 amino acids and antioxidants!

I keep them refrigerated, but you don’t need to. Just store them in an airtight container in a cool, dry place, and they should be good for up to a week!

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Peanut Butter Coconut Trail Mix Bars

  • Author: Stephanie Bosch
  • Prep Time: 20
  • Total Time: 2-3 hours
  • Yield: 16 1x
  • Diet: Vegan




  1. Line the bottom of a 9×12″ baking dish with parchment paper. Be sure to have some extra hanging over the sides, making it easier to remove from the pan.
  2. In a food processor, add the almonds and cashews. Pulse until lightly chopped, and there are only a few if any large pieces are remaining. This step is essential. If you skip it your bars will not stick together.
  3. Pour mixture into a large bowl and stir in sunflower seeds, oats, flax, puffed cereal, flaked coconut, and chocolate chips. Stir until combined. Set mixture aside.
  4. In a medium sauce pan, or microwave, add peanut butter, coconut oil, and coconut nectar. Melt and stir to combine. Allow mixture to cool for 2-3 minutes and then add to dry nut/oat mixture. Stir well to combine.  
  5. Add peanut butter mix to dry nut/oat mix and stir well to combine. 
  6. Spoon mixture onto prepared pan and use a spatula to smooth. Be sure to press mixture down firmly into the pan. You want it to be very compact. 
  7. Place bars into the refrigerator to chill for at least 2-3 hours, but preferably overnight. 
  8. When ready, cut bars into rectangles. Store in an air-tight container for up to a week at room temperature or two weeks in the refrigerator. 


**Can also be frozen.  Layer cut bars in between layers of parchment paper and place in a freezer bag.  Freeze for up to 12 weeks.  Thaw at room temperature.  

Keywords: Granola bars, vegan bars, trail mix

Mercy, Mercy, Me (The Ecology)

Mercy, Mercy, Me (The Ecology)

To quote the late great Marvin Gaye, “Oh, things ain’t what they used to be, no, no. Oil wasted on the oceans, and upon our seas, fish full of mercury.” “What about this overcrowded land? How much more abuse from man can she stand?” Gaye wrote the lyrics for this iconic song in 1971, the year I was born. This song which came out nearly 50 years ago, could have easily been written about our world today.  Marvin Gaye is one of my favorite poets and modern-day soothsayers. Through his music, he advocated not just for the rights of his black brothers and sisters, but for all people, and for the planet. Gaye wrote about things like discrimination, hate, division–the themes of countless generations. But he also spoke of hope, acceptance, love, and unity. I think it’s cool that throughout history many cultural revolutions have been played out through music.   I am a proud product of this generation–born to learn from the mistakes of those who came before me and to speak my mind. 

That said, as a staunch advocate of veganism, I have been accused a time or two of being self-righteous. But self-righteous people believe they are morally superior and often speak in terms of unfounded certainties. In other words, they espouse their own “self-serving” versions of the truth. That is not me, nor my intention. The truths I speak of have been scientifically proven over and over again. These laws of nature are predictable, measurable, and, as it seems–inevitable. But I have learned to be careful when I speak because sometimes passion can be mistaken for preaching. So, I will do my best to walk the line. 

I have written before about the carnage of modern-day animal agriculture, an industry whose practices are protected by “AgGag Laws.”  The Agricultural Gag Laws are designed to silence whistleblowers who reveal animal abuses on industrial farms. Ag-gag laws currently exist in seven states, penalizing whistleblowers who investigate the day-to-day activities of industrial farms. (1). In my state of Missouri, whistleblowing has been criminalized. In other words, if someone exposes the truth of any atrocity, they can be prosecuted and penalized. The State legislature and the lobbyist behind them believe that these “truths” can be damaging to corporate interests and their profits.  

Organizations like the ASPCA and PETA who make it their mission to expose these inhumane practices are often villainized by the mainstream who believe that abusing a cat or dog is horrifying but are unwilling to take action when it comes to the horrors suffered by agricultural animals. Part of this is cognitive dissonance is due to societal conditioning; we do things because that’s the way everyone does it, but also because the atrocities and abuse in our food system are hidden away. 

This abuse leads me to my next point, the conditions that are causing the suffering of these animals. To quote journalist Michael Pollan, “Were the walls of our meat industry to become transparent, literally or even figuratively, we would not long continue to raise, kill, and eat animals the way we do.” I read his book “The Omnivore’s Dilemma” four years ago and have used it as a reference point for many of my meat-eating friends who have questions about my choice to be a vegan. Before reading Pollan’s book, I had watched a documentary called Food, Inc. Prior to becoming a vegan, I had never given much thought to where my food came from. But once I learned where it came from I was appalled. It became my mission to learn as much as I could and to teach others. I am not going to go into all of that because I already have in previous posts here, but suffice to say what we are going through now, is no surprise to me.  

Covid-19 has been referred to as the Wuhan Flu after being traced to a wet market in Wuhan China. These wet food markets sell live animals, without much, if any regulation. Like many other zoonic diseases like Mad-Cow, Swine Flu, Ebola, they are given their names from the animals or areas where they originated. These diseases are passed from animals to humans due to things like “Habitat erosion, which may be one of the biggest factors in how viruses have begun breaking down the walls between us and the animals that originally carried them.” And the most common way they initially transfer to us through our modern-day food system. “It’s the handling that comes before eating — the killing, skinning, and butchering — that is highly risky.” (3)

But that’s China.  Just because we don’t have wet markets here in the US doesn’t mean that we don’t get sick from our food here. Currently, there is an outbreak of fatal bird flu in South Carolina that has people worried statewide about the low pathogenic disease, which has mutated into the more severe version and can be transmitted from “species to species.” For years in neighboring Duplin County, North Carolina, where 20% of people who live within a half-mile of a pig or poultry farm have asthma, mucous membrane irritation, respiratory conditions, reduced lung function, and acute blood pressure elevation. Statewide about 900,000 or 10% of the population lives within 3 miles of such farms. And as it often does, it seems to affect mostly minorities and the poor. 

In a 2017 article, The Guardian reported that researchers from the University of North Carolina revealed that most of the state’s industrial hog operations disproportionately affect African Americans, Hispanics, and Native Americans, a pattern, that “is generally recognized as environmental racism.” “They (corporations) fill massive lagoons with [waste], and they take that lagoon stuff and spray it over fields,” said US Senator Cory Booker in recalling a trip to North Carolina late last year. “I watched it mist off of the property of these massive pig farms into black communities. And these African American communities are like, ‘We’re prisoners in our own home.’ The biggest company down there [Smithfield] is a Chinese-owned company, and so they’ve poisoned black communities, land value is down, abhorrent … This corporation is outsourcing its pain, its costs, on to poor black people in North Carolina.” 

Former NC State Representative Rep. John Blust in a general assembly meeting called out his colleagues for protecting big business by “passing amendments to prevent anyone who lived more than a half-mile from the source of an alleged nuisance from suing. The law prohibits lawsuits filed more than a year after the farm begins operation or undergoes “a fundamental change” and bar punitive damages unless the farm operator had been convicted of a crime or civil enforcement action for violations related to the alleged nuisance.  (4) Blust went on to say that the legislation “shields “one giant corporation” from individual neighbors who have legitimate concerns about the stench, the flies, the buzzards, and the dried remains of sprayed and liquefied hog excrement that coated their houses. Blust and his constituents lost as the bill was ultimately rushed through to avoid debate and amendments.

We have reached a frightening precipice in time, a global crossroads if you will. With recent news reports of groceries seeing meat shortages by the end of the week due to hundreds of Covid-19 outbreaks in meatpacking plants, there will likely be a mad rush to buy up the current supply. If this happens, millions will be forced to find their protein sources from other means. I hope that people will realize what some of us have known all along, ware designed to eat plants. Just because we have evolved to eat meat, doesn’t mean we should. Plants are not only a sustainable resource for human consumption, but they are a viable resource for our planet. Every day I eat the bounty of the plant world, and I am neither hungry or dissatisfied. I am healthy and happy. In the last week, I have had two people reach out to me, wanting me to know that I had helped change their perspective. They are both moving toward veganism. I hope that those two will help two more, who will help two more. Epidemiologists, climate scientists, and countless others have shown through scientific modeling that we don’t make a significant shift and continue to make the same mistakes over and over again; it will eventually lead to our demise. That would be awful. Finally, I am reminded of this great parable I’ve heard for years.  

“The Drowning Man.”

A fellow was stuck on his rooftop in a flood. He was praying to God for help.

Soon a man in a rowboat came by and the fellow shouted to the man on the roof, “Jump in, I can save you.”

The stranded fellow shouted back, “No, it’s OK, I’m praying to God and he is going to save me.”

So the rowboat went on.

Then a motorboat came by. “The fellow in the motorboat shouted, “Jump in, I can save you.”

To this the stranded man said, “No thanks, I’m praying to God and he is going to save me. I have faith.”

So the motorboat went on.

Then a helicopter came by and the pilot shouted down, “Grab this rope and I will lift you to safety.”

To this the stranded man again replied, “No thanks, I’m praying to God and he is going to save me. I have faith.”

So the helicopter reluctantly flew away.

Soon the water rose above the rooftop and the man drowned. He went to Heaven. He finally got his chance to discuss this whole situation with God, at which point he exclaimed, “I had faith in you but you didn’t save me, you let me drown. I don’t understand why!”

To this God replied, “I sent you a rowboat and a motorboat and a helicopter, what more did you expect?”






Ayubowan–May You Have Long Life

Ayubowan–May You Have Long Life

When I got sick a few years ago, I knew that western medicine would not offer me much in the way of actual healing. Having been a follower of ancient Chinese medicine for years (thank you, Bill Moyers, for “Healing and the Mind”), I knew the powers of acupuncture, and Chinese herbs, the importance of balancing the Chi, and of course, the meditative practices of Buddhist Yoga. But after listening to hundreds of podcasts by a naturopathic doctor, Dr. Stephen Cabral, I began researching the ancient practice of medicine from India called Ayurveda. I have adopted the practices of both cultures and believe this is the path to true healing.

Chinese, and Indian Ayurvedic medicine, are the two most commonly practiced forms of traditional medicine in Asia. Both share a similar holistic approach—treating the person as a whole vs. treating just a symptom or set of symptoms. Philosophically, however, they are very different from each other. Ayurvedic medicine takes a constitution-based approach, i.e., individuals are born with different traits and characteristics that are unchanging. When their constitution (dosha) is out of balance, it creates a set of symptoms that, if left unchecked, can lead to “dis-ease.” Chinese medicine treats what they call ch’i or qi in the body. Ch’i is a vital energy that connects to all of your organs and their function. It also uses an aggregate of healing modalities, which includes acupuncture, Chinese herbal therapy, massage, dietary therapy, Tai Chi, and Qi Gong. It is ultimately based on Taoist philosophy. I will write more in-depth about Chinese medicine in a future post, but for now, let’s talk about Ayurveda.

Ayurvedic medicine emphasizes the three doshas or biological energies found throughout the human body and mind. They believe that doshas govern all physical and mental processes and provide every living being with an individual blueprinting for health and fulfillment. These doshas are called Vata, Pitta, and Kapha. Your constitution, or dosha, is determined at the time of conception. Much like the color of your eyes, or the size of your stature, your composition is unchanging. While we have all three doshas in our bodies, we each have a dominant dosha, which cannot be changed. Once a Vata, always a Vata. Let’s begin.

Kapha governs all structure and lubrication in the mind and body. It controls weight, growth, lubrication for the joints and lungs, and the formation of all the seven tissues — nutritive fluids, blood, fat, muscles, bones, marrow, and reproductive tissues. Therefore Kapha controls our lymphatic system. Even in the desert parts of the country, winter is relatively damp and cold, with spurts of snow, ice, or freezing rain. These elements create a similar reaction within the body to accumulate Kapha, particularly avalambaka Kapha (Kapha housed in the respiratory system). We feel the results as we blow our noses and cough through winter.

For me, winter means puffy eyes, and puffy eyes can be a clue your lymph fluid is getting sluggish. Other signs of an “increased” Kapha (when a particular dosha is present in higher than average proportions, it is increased, aggravated, or excess state) can be sluggishness, swelling, higher than normal blood pressure, and excessive phlegm. So what can we do? Exercise!

It turns out lymph vessels are squeezed by your muscles when you move. Therefore, exercise plays a vital role in lymphatic fluid circulation. Deep breathing exercises can also benefit the flow of lymphatic fluid because of the pressure deep breathing creates in the chest and abdominal cavities, along with the contractions of the diaphragm and abdominal muscles.

Lymphatic Yoga: neck motion – slowly lift your chin to the ceiling and look up while inhaling slowly; bring it down, slow exhalation, and look at the heart (Repeat 3X). Bring your head to a neutral position. Turn your head to the right and look over the shoulder far behind you, the same to the left (3X). Shoulder motion – breathe in, slowly lift your shoulders to the ceiling, exhale with a sigh and let them go down (Repeat 5X).

Other ways to balance your Kapha:

  • Breathe deeply and slowly for at least 10 min daily.
  • Drink plenty of water.
  • Reduce your daily salt intake.
  • Reduce your alcohol intake.

Vata dosha governs body movement, the nervous system’s activities, and the process of elimination. Vata translates into “That Which Moves Things,” regulating anything related to movement, such as breathing, talking, nerve impulses, shifts in the muscles and tissues, circulation, assimilation of food, elimination, urination, and menstruation. Vata is often called the “King of the Doshas” since it governs the body’s greater life force and gives motion to Kapha (“That Which Sticks”) and Pitta, the third and final dosha (“That Which Cooks”).

I am Vata dominant, and wintertime is my most challenging time. Vata’s love warm climates and warm food. They have high energy (bordering on hyper) and have difficulty saying no. A Vata responds to stress with fear, and because their mind is continuously moving, Savasana in Yoga (a time of extreme silence) is the most challenging part of Yoga! Vata’s are quick to learn, usually fast talkers, and tire quickly because they try to do 1000 things at once. If Vata’s are out of balance, it’s because they have exceeded the limits of their energy. They can sometimes become anxious and can’t sleep. Vata dosha is closely connected to the root chakra, which is responsible for grounding and bringing a sense of wholeness and happiness. Ground through Yoga and exercise can be pretty helpful.

Ways to balance Vata:

Pitta derives from the elements Fire and Water and translates as “that which cooks.” It is the energy of digestion and metabolism and energy production in the body that functions through the carrier substances such as organic acids, hormones, enzymes, and bile.

The central locations of Pitta in the body are the small intestines, stomach, liver, spleen, pancreas, blood, eyes, and sweat. Physiologically, Pitta provides the body with heat and energy by breaking down complex food molecules. The primary function of Pitta is transformation. Those with a predominance of the Pitta principle have a fiery nature that manifests in both body and mind.

Qualities of Pitta:

• Hot

• Light

• Intense

• Penetrating

• Pungent

• Sharp

• Acidic

Pittas doshas are usually of medium size and weight. They sometimes have bright red hair, but baldness or thinning hair is also typical in a Pitta. They have excellent digestion, which sometimes leads them to believe they can eat anything. 

An aggravated Pitta causes problems related to excessive heat and acidity in the mind and body, such as acid indigestion, diarrhea, anger, fever, hot flashes, infections, and rashes.

To balance Pitta:

  • Enjoy exercise, but avoid getting over-heated or too embroiled in competitive sports.
  • Keep cool. Avoid hot temperatures and food.
  • Walking in nature, especially by bodies of water or in the shade of mature trees, Yoga, swimming, skiing, cycling, etc., are good choices.
  • Favor cooking with cooling spices like fennel, coriander, cardamom, and turmeric. Coconut oil and olive oil are also good.
  • Avoid chili peppers, vinegar, alcohol, tobacco, caffeinated beverages, and chocolate.
  • Get to bed before 10 PM.
  • Moderation; don’t overwork.
  • Allow for leisure time.
  • Regular mealtimes, especially lunch at noon.

In sports nutrition, the doshas are very similar to the endomorph, ectomorph, and mesomorph body types, as you will see below.

• Vatas are energizer bunnies that love to move. They are most similar to the Ectomorph body type.

• Pittas are natural athletes. They are comparable to the Mesomorph body type.

• Kaphas are most like the Endomorph body type.

Due to many factors in our environments like weather, seasons, lifestyle choices, and diet, the most dominant dosha tends to become imbalanced, but any Dosha can also become imbalanced. These imbalances create a secondary, “current” state, known as Vikriti, which results from inadequately supporting our natural constitution (Prakriti). We push ourselves off balance by continually eating foods or adopting habits that are not suited to us — primarily by exposing ourselves to more of the Doshic energies that we already have. Suppose we are experiencing imbalance symptoms, such as bloating, rashes, spots, hot flushes, itchy skin, sore gums, gassiness, tummy upsets, lousy temper, tiredness, or anxiety. In that case, our Vikriti is way off from our Prakriti. These signs that our mind-body is off-kilter, if left unchecked, lead to disease down the road.

In summary, the doshas are dynamic energies that constantly change in response to our actions, thoughts, emotions, foods, seasons, and other sensory inputs that feed our mind and body. When we live in the fulfillment of our natures, we naturally make lifestyle and dietary decisions that foster balance within our doshas. But when we live against our intrinsic nature, we tend to support unhealthy patterns that lead to physical and mental imbalances. In my next blog post, I will discuss some ways to re-balance your doshas and explore some of the themes of traditional Chinese medicine.

Thank you, Stephen Cabral, ND, for the passion and knowledge that you share so freely and lovingly.

Until then, Ayubowan!

Running the Path

Running the Path

The other day my neighbor came over for coffee.  She seemed a bit down and out and told me she was thinking about running.  She said she wanted to feel better about her body, and that losing some weight would make her feel better about herself.   She told me she had never run before, and wanted to pick my brain on how to run.   I smiled and said, “Go put on some running shoes and run!  Don’t overthink it.   Just go for a run.  Don’t worry about how fast you are, how long your run is, or how many times you had to stop to catch your breath.  Just go run.”  I remember not being able to run ¼ mile without stopping.  Now I run a full 8 miles without resting once.   I started by simply putting one foot in front of the other.  “But,” I also cautioned her, “it’s not the weight you lose from running that makes you feel good about yourself.  Weight loss is an extrinsic motivator and will likely be a reason you stop running.  Don’t seek to be a size two.  Instead seek dedication, consistency, and persistence.  They will make you feel better about yourself.”  Change your vernacular and you will change your life.

Like yoga, running has changed my life.  It’s become a way for me to quiet my mind.  It is like a moving meditation.   I focus solely on my breath and let go of all tension and thought.   When I hit my stride, I feel like I could run forever.   I achieve the same state when I stay in certain deep asanas, like pigeon, for a long time.   It’s the best feeling in the world.  If I am in a bad mood, anxious, stuck creatively, whatever is going on, I will go for a run, or do some flows.  And when I’m done, all is well again.

When I look back over the last year, hell, over the last decade… I am proud to say I have accomplished much.   I have gained a lot, learned a lot, but also forgotten much, and lost a lot.   I have reached some goals that I never imagined possible, while I watched other dreams go up in smoke…but that, as they say “is life.”    The “one foot in front of the other” mentality has served me well, until now.   Lately, I feel fearful and uncertain about some big things in my life.  And the truth is, I don’t really know why.  Life has pretty much stayed the same.  But then I think maybe that’s the reason I feel this way.  The Buddha said, “There is no fear for one whose mind is not filled with desires.”  I get it, I want more.  But thinking about my future is almost paralyzing.   It was the Buddha who said, “Overthinking is the greatest cause of unhappiness.”  So perhaps silence is best.  Who knows, maybe I’ll slow down and give silent meditation a try.  Or maybe I’ll just go for a longer run.  🙂

With that, Happy New Year’s and Happy New Decade.  May you have many abundant blessings, and may you get back all that you give.  Remember to seek out joy, as it is always there for us. May you find peace in any given moment, and may you do hard and scary things!  Grow abundantly!  Namaste!

From Here to Eternity…

From Here to Eternity…

I will always be a vegan. Now that I know, what I know. I have seen the remarkable effects physically, mentally, and spiritually.  Sounds dramatic, right?  Well, it has been.  In my early 40’s I was carrying around an autoimmune diagnosis, 40 pounds of extra weight, I was depressed and tired.   Now, not quite 4 years later, my doctor still marvels at my annual blood-work. He is amazed that I am at my recommended body weight and not taking any medications.  Amazed because the Mayo clinic estimates 7 out of 10 of us adults are taking some form of a prescription drug, with many of us taking 3 or more meds…and 75% of us are overweight and 40% of us are obese.   Being sick and overweight has become the new norm.  Therefore it’s not surprising that the US is ranked dead last in the “healthy’ category against 10 other wealthy countries in the world.   How is that possible? 

Well, imagine you are sitting at a table and you keep banging your leg against the chair so long and so hard that it becomes bruised and quite painful.  Finally, someone comes along and says, “Hey, I’ve got a medication that will soothe your pain and another medication that can fix those nasty bruises.”  So you take the pills, and sure enough, the pain goes away and your skin looks better, so you think you’re healed.   But you’re still banging your leg on the chair, and now because the real problem has never been addressed, your original issue has become catastrophic.  Yet nobody ever tells you, “Hey stop banging your leg on the table.” Doctors are taught to prescribe medications for a certain set of symptoms. They are not required to recommend nutritional interventions and, in fact, nutrition is not even a requirement in most medical schools. With the AMA only allowing doctors 15 minutes to spend per patient, it’s not long enough to talk about diet anyway, it’s just long enough to write a script.  Because the truth is there is no money to be made if we are all well, only if we are sick.     

Heart disease and diabetes are directly correlated to an excessive amount of animal protein consumption and are rarely related to genetics. But a good many people believe they are simply victims of their genes, doomed to a life of middle-age weight gain, cancer, heart disease and diabetes.  And we are seeing a rise in colon cancer rates for the first time in people in their 20’s, a disease not normally seen until our 50’s. A recent study by the Pentagon revealed that 71% of young men between the ages of 17-24 (over 24 million) are ineligible to serve in the military because they are physically unfit. And I am sadder, yet, that we are rearing a generation of kids who are not predicted to live as long as their parents…all because of our food choices.

Truth is, four years ago, I never gave much thought to the likes of a cow, a chicken, or a pig.  I only knew that they would eventually become food bought in a store.   I never made a connection that those packs of chicken and ground beef were once living breathing animals. I didn’t know that they were purposely hidden away on Concentrated Animal Feeding Operations (CAFO’s), because if we actually saw what was happening to them we would be disgusted and appalled.  I felt better buying cage-free eggs.  Though more expensive, I figured cage-free was better because these chickens were allowed to run around in the sun.    What I didn’t know was that baby chicks have their beaks cut off so they don’t peck other chicks in their cramped living quarters.  And that cage-free really just means that tens of thousands of chickens are crammed in warehouses instead of cages, and where there is only 1 foot of space per chicken on average. Many of them sustain painful lesions and suffer from ammonia blisters due to sitting on unsanitary floors.  A sad life indeed. 

I also didn’t know that dairy cows were forced to stand in inches of their own excrement while getting milked 10 months out of a year until they are eventually turned into ground beef.  I didn’t know that most E-coli outbreaks in lettuce and kale stemmed from a CAFO’s waste lagoon, or pools of poop, that pollute our fields, rivers, and streams.  And worse, some of these CAFO’s can make the individuals living by them very, very sick.  Don’t even get me started on Duplin County, North Carolina. 

I have also learned that it takes a lot of money and resources for us to eat these animals.  I didn’t know that lobbyists fought to have our tax dollars subsidize the meat and dairy industry.  I didn’t know that it takes nearly 2,400 gallons of water just to grow just 1 pound of meat.  I didn’t know that 800 million people could be fed with just the grain that livestock eat alone.  And that much of that grain is produced here in the Midwest.  It’s why they call Indiana, Illinois, Iowa, Missouri, eastern Nebraska, and eastern Kansas the corn-belt because we grow corn for livestock.  In fact, more than 90 million acres of grain is planted here just to feed livestock feed alone.  It is also an area where cancer rates are on the rise and the levels of pesticide use are skyrocketing.   

But that’s not the only thing…about 24% (some argue it’s more like 50%) of all global greenhouse gases come from our support of commercial agriculture. These warming gases are caused by things like livestock methane gas production, and deforestation, or the clear-cutting of trees in order to make room for more livestock.  You’ve probably heard that the Amazon Jungle in South America in on fire.  That is because they are a developing nation that is looking at places like the U.S. (land of the rich and plentiful) as an example. So now they are cutting down trees in record numbers because they have discovered the economic value in cattle production; those companies who own the factory farms are the fuel for the fire.  And those who have long associated eating meat with affluence and prestige inadvertently fan their flames.    

Plant-Based eating has never been shown to cause disease. In fact, it has actually been shown in some cases to halt and even reverse many diseases. It is a way of eating that supports our bodies ability to do its job naturally, without drug intervention. It is better for the animals and better for the planet. I am hopeful the tide is turning and more and more people are waking up, so to speak. I remain mindful that a few years ago, I didn’t know any of this either.  And I am joyful at the prospect that others may follow their own journey because of myself, or countless others like me, that have inspired them to do so.  Being a vegan is one of the greatest gifts this life has given me. 

The Rain Barrel Effect

the-rain-barrel-effect-250x167This year for Thanksgiving we went to visit family in New Orleans.  If you’ve ever been, you know that New Orleans is one of the only cities in America that has its own dialect, its own music, and its own food—rich spicy fried deliciousness!   It is also a city that encourages day drinking and in fact, some might even say it is expected!  It is the Big Easy after all.  So as not to break with tradition, I jumped right in! I had a fried green tomato po’ boy, a veggie muffuletta sandwich, and the best filé Gumbo I’ve ever had. And that was just the first 2 days!  While I truly enjoyed myself, it was no surprise that at the end of my 8 days, I had gained 5 pounds and a wicked sinus infection!    Ah, love the holidays!

The next 6 weeks are a challenging time for most of us.    Between the holiday parties, eating out more often, drinking alcohol, many people celebrating and eating with more than one side of the family, the leftovers, the cookies, the candy, and the pies, we decide not to worry about any of that and figure we’ll start Weight Watchers and hit the gym in January 1st.  The thing is…gaining weight isn’t our only concern.  We have now increased our toxic load during cold and flu season.

Think of your body as a rain barrel.   When we drink alcohol, eat cheat meals, don’t get enough sleep, and are stressed, we are slowly filling our own personal rain barrel.  One day or two days of filling it won’t really matter, but if we spend 6 weeks filling our barrel, it will begin to run over.  And when it runs over—we get sick.  A cheat meal, or extra food you wouldn’t normally have, bread, alcohol, anything with high calories, raises our glucose levels.  And blood sugar spikes can lead to drink munchies and low blood sugar the next morning–leading to headaches, dizziness, and fatigue.   Alcohol can disrupt our circadian rhythms and our sleep.   And getting adequate sleep is imperative to not getting sick.

So how can we still enjoy all of the festivities this holiday season and not overfill our barrel?  If you go to a holiday party and drink a few, or a few too many, or if you enjoy a hearty cheat meal…give your body a rest.  What’s the best way to do that?  Do a “one-day reset” the next day.  Give your body some “quiet time” with nothing further coming in—so it can focus on getting rid of the effects of a cheat meal, the alcohol, or both!   The following PDF is my favorite naturopathic guru, Dr. Stephen Cabral’s 24-hour reset!

You can also go out and have a great time with either no drinking or just one drink!  My favorite trick is to have a glass of water with a squeeze of lime and a splash of cranberry first.  It’s refreshing and hydrating.  And it’s one less drink than I would’ve had!  My first drink is water, the second drink is alcohol, the third drink is water, etc. And Sometimes I don’t drink at all.

Another great tip is to do a quick work out beforehand.  Just do Tabata, squats, lunges, push up’s, or a quick 5-minute circuit, twice.  This will allow your body to absorb sugar, not gain as much body fat, and reduce inflammation.  And it’s great to know that it doesn’t have to be an hour in the gym to be effective!

And finally, we need to stop pushing ourselves too far in one direction.  This time of year we tend to ask too much of ourselves. And constant stress can make us sick!  Everyone needs quiet time–alone time.  Meditate, do yoga, take a nap, or go for a walk.  Jesus spent time in silence and solitude.  It’s how he dealt with the constant demands of HIS ministry and cared for HIS soul.  By doing these things, we serve not only ourselves, but we also serve HIM when we remember that HE is the Reason for the Season.

Angels Among Us

Angels Among Us

Before kids, my image of motherhood looked something like this… big pregnant belly, tiny fingers and toes, early mornings, sleepless nights, birthday parties, trips to the zoo, and wrapping paper scattered on Christmas morning.  Not being completely unrealistic, I also envisioned more sleepless nights, a few skinned knees, broken hearts and maybe a broken bone or two… you get the picture.  Three kids later all of those things did indeed come to pass.   And I don’t take any of it for granted…Ever.  But when life happens “unexpectedly,” as if often does, it can be downright scary.

Looking out over Forest Park as I write–just a few hours before we are to be released, I am humbled by the experience of motherhood.  I take nothing for granted and am grateful for this big job, and for my little people.   The staff at St. Louis Children’s Hospital are gentle angels who do an amazing job caring for, and about the children here.  Our experience at Children’s has been comforting and heartwarming.  And my heart goes out to the parents who will remain here. Especially for those who could walk these halls blindfolded.   Because for them, their daily “reality” consists of a stream of medications, needles, x-rays, and not knowing from one day to the next whether their kids will ever go home again.



To lengthen thy life, lessen thy meals-Benjamin Franklin


“In 2016 Yoshinori Ohsumi, won the Nobel Prize in “Physiology or Medicine” for his discoveries around something called autophagy, a fundamental process for degrading and recycling cellular components.”(1)

The word autophagy originates from the Greek words auto-, meaning “self”, and phagein, meaning “to eat”. Thus, autophagy denotes “self eating”. Autophagy is the body’s internal recycling program – scrap cell components are captured and the useful parts are stripped out to generate energy or build new cells. The process is crucial for preventing cancerous growths, warding off infection and, by maintaining a healthy metabolism, it helps protect against conditions like diabetes.

One of the best ways to induce autophagy is through an “Intermittent Fast, or IF.” It takes a lot of energy to digest food and certain foods more than others. Our digestion rate is based on several things like basal metabolic rate and what we’ve eaten. But in general meat and fish can take as long as two days to fully digest. The proteins and fats that meat contain are complex molecules that take longer for your body to pull apart. By contrast, fruits and vegetables, which are high in fiber, move through your system in less than a day. In fact, these high-fiber foods help your digestive track run more efficiently in general.

The breaking down of all food (among other things) creates oxidation and free radicals in the body. Free radicals are toxic byproducts of oxygen metabolism that can cause significant damage to living cells and tissues in a process called “oxidative stress.” The vitamins and minerals the body uses to counteract oxidative stress are called antioxidants.


According to Functional Medicine Dr. Stephen Cabral, the benefits of intermittent fasting are as follows:

  1. Weight loss. We are talking about a natural weight loss, where your body actually taps into body fat to lose weight.
  2. Lowered blood sugar levels. Lowered blood sugar decreases insulin, which in turns helps to decrease things like cortisol, estrogen, etc. Also decreases midsection fat.
  3. Speeds up metabolism. Who doesn’t want a faster metabolism?
  4. Promotes longevity (10-20% longer life). By allowing for processes of natural detoxification, and reduction of inflammation to occur.
  5. Better control hunger signals (Hunger vs. Cravings). An empty “stomach,” is true hunger (4-5 hours after last meal). A craving is usually a blood sugar issue.
  6. Improves detoxification because the body is now a scavenger for free radical’s and allows time for the liver to cleanse the blood.
  7. Improves brain energy/clarity because extra energy goes to your brain instead of your stomach. Shown to improve conditions like Alzheimer’s disease, Parkinson’s disease.
  8. Improves your overall immune system by killing existing cancer cells, necrotic tissues, and cancer cells just starting out. It kills sick cells, microbes, and also helps prevent premature cell death.
  9. Lowers blood pressure, cholesterol, and inflammation, because you do not have as many free radicals in your body. Most all diseases are related to inflammation in the body.
  10. Helps clear up skin based issues like acne, psoriasis, and eczema that are caused by dirty blood, yeast overgrowth, and bacteria.

So how do you do an intermittent fast?

I prefer a once a week 24-hour fast, and here’s why. A simple 24-hour fast lasts from dinner-to-dinner, or breakfast-to-breakfast, whatever you like. For example, I eat a light dinner around 6 pm on Sunday evening and then I fast until the next day’s dinner at 6 pm. In this regimen, I do not actually go a full day without eating since I am still taking one meal on that ‘fasting’ day.   I have a plain, “Daily All-in-One Support Shake” for breakfast and another for lunch. I also drink at least 8 glasses of water and several cups of green tea throughout the day to help my body “feel full” and push all of the toxic waste out of my system. I begin every day (and have for years) with a smoothie for breakfast. So every day from dinner to lunch I am doing an 18-hour fast.

If a 24-hour or 18-hour fast is too much, then a simple 12-hour fast can be a great way to start. Essentially, you stop eating after dinner and do not eat again until breakfast the next morning, making sure there is at least 12 hours between meals.   This simple 12-hour fast can help regulate blood sugar, burn fat, and improve mental clarity.