Michelle Schoffro Cook's Blog, page 7

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The Embrace--A Lifeline Between Worlds

Walking through the Lost Orchard, I can’t help but stop to admire the apple tree known as The Embrace. When I gaze upon this tree or stand in its space, I feel transported to a different time, to the Victorian-era in which this tree was planted. My mind relaxes, my breath deepens, my heart remembers. Body and soul, I can’t help but feel pulled into its embrace by simply being in its presence. All at once, I am the one who planted the tree and nurtured its growth, and the one admiring its magnificence now. Not just an apple tree, The Embrace is a lifeline between two lives, two times, two worlds.

Read more about My Discovery of a Lost Victorian-Era Orchard. 

Enjoyed this blog? Discover how to use foods as medicine in my e-book Food Fix: The Most Powerful Healing Foods and How to Use Them to Overcome Disease and the companion e-book Food Fix Recipes. If you found the blog interesting or helpful, consider buying me a coffee.

Top 10 Spring Superfoods

Spring is finally here and along with it starts the cascade of vibrant superfoods.  Obviously, some take a little longer than others to rear their heads in our gardens or farmer’s markets, but here are my picks for the top 10 spring superfoods:

Artichokes—A medium-sized artichoke is loaded with fiber (about 10 grams) and vitamin C. It also contains plentiful amounts of the heart- and muscle-health minerals magnesium and potassium.  It’s also high on the ORAC list of foods that have high antioxidant values.  High amounts of antioxidants translate into reduced free radicals linked to aging and disease. 

Asparagus—An excellent source of nutrients like vitamin K which is necessary for bone health and folate, asparagus also contains good amounts of vitamins C, A, B1, B2, niacin, B6, manganese, potassium, magnesium, and selenium.  Its high folate content makes it especially good for pregnant women who have higher folate needs than most people.

Chives—Potent in antibacterial, anti-yeast and antifungal compounds, chives has many similar properties to its relatives garlic and onion.  Chives also help boost glutathione levels in the body.  Glutathione is a powerful detoxifier and anti-cancer compound.

Collards—Research shows that collards are among the best foods for lowering cholesterol levels due to its superior ability to bind to bile acids in the intestines.  Collard also shows excellent anti-cancer properties thanks to its naturally-occurring components, including: glucoraphanin, sinigrin, gluconasturtiian, and glucotropaeolin.

Kale—Proven to lower the risk of bladder, breast, colon, ovary, and prostate cancer, kale is among the best superfoods available.  Great for building healthy bones largely due to its high calcium content, kale also improves the body’s detoxification systems by increasing isothiocyanates (ITCs) made from the vegetable’s glucosinolates.  Researchers have identified over 45 phytonutrients in kale, including kaempferol and quercetin, giving it impressive antioxidant and anti-inflammatory properties. 

Rhubarb—High in fiber, vitamins C and K, rhubarb stalks (not the leaves which are poisonous), rhubarb is an excellent spring food but most people don’t know what to do with it.  Sorry, dumping cups of sugar into it for jams and pies wrecks any superfood qualities this food might otherwise have.  I enjoy it stewed or added to chutneys.

Spinach—Not just for Popeye anymore, spinach is high in iron, calcium, beta carotene (which turns into vitamin A in your body), and vitamin K, which is important for bone and blood health.  The chlorophyll gives spinach their green color and is a powerful blood cleanser.  High in neoxanthin, which is proven to aid prostate health, spinach also contains the phytonutrients lutein and zeaxanthin which strengthen the eyes and help prevent macular degeneration and cataracts. 

Spring greens—Spring greens contain high amounts of calcium and magnesium needed for strong bones, muscles, and a relaxed nervous system.  Like spinach, they also contain the blood cleansing phytonutrient chlorophyll. Spring greens can include: edible wild greens like lamb’s quarter’s or clover (make sure you have correctly identified wild greens and selected them from non-sprayed areas); lettuces like Romaine, Boston, bibb; or microgreens like broccoli, kale, or radish; or baby greens like pea shoots.

Strawberries—Just eight strawberries pack more vitamin C than one orange.  Whether you want to evade heart disease, arthritis, memory loss, or cancer, these berries have proven their ability to help. 

Watercress—If ever there was a vegetable made for smokers, watercress is it.  In a study published in the American Journal of Clinical Nutrition, researchers found that eating raw watercress daily increased the ability of cells to resist free radical damage to DNA, which reduces the risk of cell changes linked to cancer.  Their research showed that this protective benefit was pronounced in smokers.  But, anyone can benefit from this spring nutritional powerhouse.  It is also high in beta carotene (essential for skin and eye health), B-complex vitamins (important for nerves, energy, and mood balance), and vitamin E (critical for skin and immune system health).

Enjoyed this blog? There’s lots more great information about using foods as medicine in my e-book Food Fix: The Most Powerful Healing Foods and How to Use Them to Overcome Disease and the companion e-book Food Fix Recipes. If you found it helpful, consider buying me a coffee.

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12 Signs You May Be Suffering from Narcissistic Abuse

I tend to be someone that people confide in. Even strangers often tell me the stories of their suffering, and of course, in my practice it has always been important to me to address healing from a body, mind, and spirit approach. That often means that people have shared their stories of abusive relationships. Suffering abuse at the hands or words of a narcissist, is sadly, more common than most people realize. And, contrary to popular opinion, women are not the only ones who may be victims of narcissistic abuse. Please note that I’m sharing this blog based on personal accounts shared with me in my practice or in my experiences with others and it is intended for informational purposes only. As I am not a psychologist, I can only share my experiences. There may be many other signs of narcissistic abuse so if you suspect you may be dealing with a narcissist, I strongly encourage you to get in touch with a licensed counsellor or psychologist.

Here are some of the signs you may be dealing with a narcissist and suffering from narcissistic abuse:

Extreme Language: One of the characteristics that many narcissists share is the tendency to love or hate things without much grey area in between. And, there is often a lot of focus on hate, which is frequently turned against a partner in a relationship. I recall interacting with one woman in particular who came to my home and proceeded to talk about all the things and people she hated, even though this was one of our first interactions and people tend to put on their most polite front.

Extreme Judgement: Narcissists tend to be extremely judgemental. Narcissists will often turn their hatred or judgement onto their partner, subjecting them to shame, gaslighting, and emotional abuse, making them feel unwanted or even convincing them that they should be grateful to be in a relationship with them (the narcissist and emotional abuser).

Convincing You You’re Crazy: While not necessarily mentioned in many articles about narcissism, I have witnessed firsthand how narcissists seem to make their victims think that everything they feel is in their mind. If the victim of the emotional abuse dare stand up to the narcissist, the narcissist will often try to make them think everything is in their mind.

Invalidating Your Feelings: In the same way that a narcissist may try to make you think you’re crazy, they may also try to invalidate your feelings, making your feelings seem outlandish or making you feel like an ingrate for not recognizing how wonderful the narcissist is.

Gaslighting: If you dare stand up to a narcissist and their abuse, he or she will often say that they didn’t do anything. Instead, they will twist things and turn them back onto you. Before you know it, you’re defending yourself although the conversation started by your efforts to express your feelings.

Superiority Complex: Narcissists often think they are superior to everyone else. In their minds, they could not possibly be the problem in a situation. Instead, they blame everyone else for their problems.

Public Negativity: I recall one man who demeaned people in public, often acting superior to everyone. This is a common behaviour pattern among narcissists.

Cozying Up to Your Family and Friends: Don’t be surprised if the narcissist in your life acts sweet and innocent to your friends or family. It seems like their way of ensuring others may not believe you if you dare to speak out about the emotional abuse you’re enduring.

Self-Centred: A narcissist’s world revolves around themself. Their motives and goals are often self-focused, as a result. People are often pawns in their efforts to improve their social status, financial wellbeing, or other goal.

Financial Abuse: A narcissist may attempt to get control over shared finances, put you on a sort of allowance, or even loan money to you as a means of gaining greater control over you.

Control: A narcissist may try to control who you communicate with, who you can see, where you go, or other things or people in your life. They may make excuses that may even seem reasonable, but often they are using manipulation to control you.

Hero or Victim Syndrome: Listen to the stories a narcissist tells. They are almost always the hero or the victim in their stories. If they can’t be the hero, they’ll be the victim of someone else’s horrible behaviour (at least, in their own mind).

If a narcissist is getting their “fix” of validation from another source, such as their job, they may actually seem mentally healthy…at least as long as their getting their fix. But, when that stops, they may resume their abusive behaviour. If you suspect you are being emotionally (or physically, or sexually) abused, seek professional help or turn to someone you know you can trust. Remember, emotional abuse often increases over time and can erode your self-worth, making it difficult to recognize over time. Even if you have been made to feel worthless, please know that you are a worthwhile human being who does not deserve to be abused or mistreated in any way.

There are many excellent resources out there and people who will gladly lend an ear or a helping hand.

Sources:

https://www.thehealthy.com/mental-health/signs-of-narcissistic-abuse/

Resources:

National Domestic Violence Hotline

 

My Discovery of a Lost Victorian-Era Orchard

Imagine buying a densely-forested acreage, beginning to remove invasive brush and trees to create walking trails, only to discover a lost orchard of massive, Victorian-era, heritage apple trees hidden among the forest...that's the beginning of this fairy-tale-like adventure that I am thrilled to share with you.

After many months of renovations, restorations, installations, and what felt like endless amounts of cleaning of my newly-purchased 130-year-old Victorian farmhouse, I finally lifted my head from what had begun to feel like never-ending drudgery and took to the land to clear the dust from my mind. After a frustrating day of work, I decided that I wanted a trail system through the forest on my land so I could enjoy regular nature walks. Slowly but surely, I began cutting through the dense invasive forest and overgrown brush.

Each day, I ventured further out into the forest until I discovered a massive thirty-foot apple tree, then another gnarly old apple tree that was about twenty-five feet wide. As I cut through the invasive trees and brush, I began to discover an ever-increasing number of gorgeous, old heritage apple trees. Statuesque by comparison to today’s varieties which are usually under twelve feet tall, I couldn’t believe my eyes or my taste buds: these apples are explosions of flavours that range from pear-like to apple wine, and even to a variety that tastes like coronation grapes and another like oranges.

The journey was slow and arduous so it’s not surprising that it took several months before the full magnitude of the situation hit me. I am the proud owner of a lost, Victorian-era apple orchard of over seventy trees—a dream come true for me as I’ve always wanted an apple orchard!

Since that realization, I’ve begun a cataloguing and identification project, of the rare varieties, which bear no resemblance or taste similarity to today’s apples. Most of the apples have extremely dense flesh, much denser than today’s soft and pulpy varieties. Some are yellow with red polka-dots, others are green with a pink blush, some have yellow undersides with coral tops, while others are brilliant coral-red, and still others are green with almost black spots.

Even after countless hours scouring websites, I have yet to find the bulk of the varieties anywhere else (so far, I believe I have identified Black Oxford, Greasy Skins, Newtowne Pippin, Snow, and the extremely-rare Junaluska varieties of apples). To say they are unique and unlike any apples found in today’s orchards or grocery stores would be a serious understatement.

Better yet, it’s clear that these apples have been organically-grown for years, if not for their full lifespan, so I don’t have to worry about genetic modification or toxic pesticides that may potentially cause cancer, nerve or brain damage, or other serious health concerns. And, if that wasn’t enough, based on the surrounding invasive trees that blocked (and continue to block access to most of the trees), it is clear that most of them had been forgotten for at least a few decades. That suggests that they have survived extreme cold (the Lost Orchard is located in the Ottawa, Canada-region), droughts, flooding, pests, and many other challenges, which means they are incredibly hardy.

Additionally, unlike most of today’s apples which ripen in August or September, the apples in the Lost Orchard are ready for eating between July and November, including some varieties that survive after early frosts and snowfalls.

I still have a vast amount of brush to clear and plentiful amounts of skin-piercing, thorny buckthorn and prickly ash that makes the job all the more treacherous, but beyond it lies my beloved apple orchard. In some ways battling the thorny and tough landscape to reveal the forgotten and beautiful rewards has been a metaphor for life.

Prior to discovering this orchard, I had endured a horrific string of hardships that challenged me to my core, but I kept going, believing in brighter times ahead. Today, I've never felt more alive as I help to restore food diversity and preserve the living history and legacy of these gorgeous apple trees. Every day is an exciting adventure worth waking up to embrace.

When internationally-renowned astrologer, Phil Booth, read my posts and saw some of my apple tree photos on social media, he exclaimed: “you’re living in a fairy tale.” And, he’s right: I spent over two decades fulfilling projects promoting food security, writing many books about healing foods, and writing hundreds of articles about various aspects of food biodiversity, all the while dreaming of owning an apple orchard.

I never imagined I’d awaken one morning to find an ancient, heritage apple orchard hidden on my newly-purchased property. Who knew that preserving food biodiversity could be so magical? Helping to ensure the food supply of the future: priceless.

Right now, I’m working to ensure that survival of the apple tree I’ve named Legacy due to its monumental size—estimated to be about four stories high. Make saving Legacy a part of your legacy!

Please show your support by making a donation (any size counts!) to the Lost Orchard. All donations go to the preservation and rehabilitation of these rare and stunningly beautiful apple trees.

World's Easiest Yogurt (Recipe)

Delicious and Simple-to-Make Plant-Based Yogurt. Photo copyright Michelle Schoffro Cook.

One day while I was busy straining whey from a batch of homemade dairy-free yogurt, and waiting for what seemed like way too much time, I said to myself “there must be a better way.” I knew that yogurt had been made this way for hundreds, or perhaps thousands, of years, but that was when yogurt was made from cow’s, goat’s, or camel’s milk.

With the substitution of cashews in place of milk, I set to work to find a better, no muss and no-fuss method for making dairy-free yogurt. Realizing that the culturing time can only be sped up so much (after all, the little beneficial bacteria need time to work their magic), I figured that the best way to improve yogurt-making was to remove the straining curds from whey process, which is not only time-consuming, and somewhat labor-intensive, it is also messy.

After a few tries, I discovered that it is possible to make delicious, cultured yogurt without all of the fuss, or mess, or time-consuming task of straining curds from whey. While it still takes several hours for the probiotics to proliferate, which gives yogurt its signature tangy taste, in a mere few minutes of actual prep time you can make your own yogurt. And, of course, you can set the probiotics to work while you sleep, thereby greatly reducing the seeming wait-time for your fresh-yogurt.

Not only is this yogurt delicious, it tends to have a larger diversity of probiotic strains than commercial yogurt. And, you know from the taste whether it actually contains live cultures, which is hard to know from commercial varieties.

Additionally, this recipe contains all of the fiber (most unflavored yogurt contains none) and is naturally thick like Greek yogurt. It even thickens up even more overnight, making it the perfect base for sauces, salad dressings, and marinades. While sorting out this recipe, which is an excerpt of my book, The Cultured Cook: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight, & Extend Your Life, which I am thrilled to share with you here, I also discovered some ways to speed up the culturing process, which I describe in detail on page 41.

I also share some the serious health advantages of eating yogurt on a regular basis on pages 29 to 32. While this is a quick and easy recipe, if you’d prefer to buy your yogurt, you’ll want to read “8 Tips to Buying Better Yogurt” on pages 32 to 33 of The Cultured Cook.

Makes approximately 1 quart/Liter of yogurt

3 cups raw, unsalted cashews

2 cups filtered water

1 probiotic capsule or ½ teaspoon probiotic powder

In a medium-sized glass bowl with a lid, place the cashews, water, and empty the contents of the probiotic capsule.  Discard the empty capsule shell.  Stir ingredients together until combined.  Cover and let sit for 8 to 24 hours depending on how tangy you like your yogurt.  Puree the ingredients in a blender until smooth.  Return to the bowl.  Serve or refrigerated for up to four days. 

Copyright Michelle Schoffro Cook. All rights reserved.

Why Vitamin D is More Important than Ever…and Useless Without This Nutrient

An exciting study in the medical journal PLOSOne found that correcting a vitamin D deficiency could help protect you against viral threats. The preliminary study found that this supplementing with this affordable and readily-available nutrient may reduce the risk of dying from a virus by 370%. While more research needs to be done to support the scientists’ findings, the study shows the potential benefits of the nutrient to ensure a healthy immune system. But, taking vitamin D is not enough as I’ll explain momentarily.

Current estimates in StatPearls suggest that one billion people worldwide suffer from this nutrient deficiency that puts them at risk of viral threats when an affordable and readily accessible solution is at hand. Even those who supplement with this vitamin rarely take the correct form of the vitamin, in high enough doses, frequently enough, for long enough periods of time to get these results. Dr. Cook shares this critical information to help you keep your immunity strong: You’ll need to take 2,000 IU of the correct form of vitamin D (cholecalciferol or vitamin D3) for at least a few months to eliminate the deficiency that plagues approximately fifty percent of the population, according to the same publication.

But, before you take your vitamin D drops you might want to know about a new study that shows vitamin D needs another nutrient to work properly. Recent evidence shows that vitamin D synthesis is completely dependent on magnesium levels--a nutrient, which sadly, a large percentage of the population is deficient in. Published in the American Journal of Clinical Nutrition, the study concluded that the mineral magnesium is necessary for vitamin D to do its many jobs in the body.

Dr. Qi Dai, the professor of medicine at Vanderbilt University Medical Center and the head of an earlier study, published in BMC Medicine, found that people with high levels of magnesium intake in their diet or from supplements were less likely to have low vitamin D levels. The study also showed that people with higher magnesium intakes had a lower risk of death due to heart disease or bowel cancer.

Dr. Dai and other researchers at Vanderbilt University Medical Center conducted another study to find out why higher levels of magnesium meant a reduced risk of vitamin D deficiency. They found that magnesium acts as a cofactor for the production of vitamin D, either from the sunlight or from dietary sources. In an interview with Medical News Today, Dr. Dai indicated that “Magnesium deficiency shuts down the vitamin D synthesis and metabolism pathway.” 

The study showed that supplementation with magnesium led to an increased amount of vitamin D among people with previously low levels of the vitamin. And, magnesium supplementation also reduced the amount of vitamin D among people with excessively high levels. In other words, the mineral acted to balance the amount of vitamin D in a person’s body, which is important because vitamin D deficiencies are linked to serious health problems like reduced immunity, but an excessively high amount of vitamin D can also cause illness, including excessive calcium in the blood.

 

Dr. Michelle Schoffro Cook, PhD, DNM is an international best-selling and 24-time published book author whose works include: The Cultured Cook: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight & Extend Your Life.  Follow her work.

Research Shows Compound in Turmeric May Boost Brain Stem Cells

Most people are concerned about the health of their brain these days. And, for good reason: brain diseases like Alzheimer's and Parkinson's disease are rapidly rising. According to some estimates, 35.8% of people 85 or older have some form of moderate to severe memory impairment. Fortunately, there are many things you can do to protect your brain and memory, from exercising and mental exercises, to healthy diet rich in brain foods like blueberries, walnuts, pomegranates, and more.

But, there is another way to boost your brain health—by increasing your brain's stem cells--those cells that can create more stem cells or become many other types of cells in the body. Research shows that a compound known as turmerone, found in turmeric, can help boost brain stem cells. Most of turmeric’s rave reviews go to its compound curcumin, while turmerone is barely known at all. 

According to research in the medical journal Stem Cell Research and Therapy, one of the active compounds in turmeric, known as turmerone, can cause brain stem cells to start proliferating. Neural stem cells, as they are known, become activated after an injury or damage to the brain as a means to help regenerate the brain and nervous system and giving the cells an opportunity to recover and return to normal function.

Other research published in the same journal found that turmerone caused an increase in the number of neurons (brain or nervous system cells) generated. The researchers anticipate that their study will offer hope to sufferers of Parkinson’s and stroke.

Turmerone is primarily found in the oily part of turmeric so you won’t find it in your curcumin supplements. Turmeric essential oil is one of the best sources of this natural healing compound. However, not all oils are suitable for ingestion. You should only use oils that clearly indicate their suitability for internal use. This is easily identifiable on the label, which would indicate “dose” or “dosage.”

I am particularly fond of a Dual Chamber Turmeric Supplement that includes both the oil (which contains turmerones) and curcumin for their many health benefits. I’m unaware of any other similar product on the market. If you’re interested in wholesale pricing and in joining my exclusive aromatherapy coaching group, sign up for your discount and membership here.

 

Dr. Michelle Schoffro Cook, PhD, DNM is an international bestselling book author and the publisher of the free e-newsletter World’s Healthiest News, founder of Scentsational Wellness, and an international best-selling and 24-time published book author whose works include: Essential Oils for Hormone Bliss: Boost Your Energy, Lose Weight Naturally, and Improve Your Sleep, The Cultured Cook: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight & Extend Your Life.