The Art of Being a Play-er (Part II)

I've had a YMCA membership for over 36 years.  I'm a swimmer.  I love everything about swimming (except the chlorine).  Recently, I've rededicated myself to my swimming practice.  And in doing this, I see when I approach laps with pleasure instead of disciplined persistence I leave the pool in joy.  The disciplined persistence usually gives me a nice endorphin high, but my dedication to pleasure gives me a long lasting joy.  Play is serious, play is an art.

Any practice is focused, has rhythm and there is an external effort that persists.  This is valuable.  But there is an art in a practice that is effortless. This comes about when one is at play.  When the focused persistence turns to wonder and a watchfulness, when the agenda of the activity is put to rest and there is a fascination in the moment to moment Moment; the sensation of a stroke, the rhythmical breath in and out, the water pressure from a kick forcefully washing over the musculature of the femur.  Play has no agenda.   It's purpose free.

Play for children is serious.  It's about discovering, determining themselves and the world around them.  It's an exploration.  They do this without watching the time, fully invested in the connecting moments.  They are alive in the now, the sensations, the attention and energy present.  Whereas they are "working" in their play (i.e. figuring out roles, how to physically articulate in a game), the effort is minimal.  They are open.  They are free.  As adults, this is possible to reclaim.

In my The Art of being a Play-er, Part 1, I mention the possibility of this in the mundane activity of washing dishes.  Revisiting that post, I find that play is possible when I am present to the here and now.  What transpires in that?  There is a release of tension in having to know, the (usually) righteous expectation.  The untying of the knot of purpose happens.  An attachment to what is familiar falls away and the courage to have curiosity moves in.  Interest in what is bubbles to my surface and an attention builds for that, not all the indoctrinations and associations I have for whatever is in front of me.  This is a scary, even terrifying moment where my well practiced do-er desperately grasps for what she knows, but hopefully bravely relinquishes that control to the unknown of the life-art unfolding.

Disciplined persistence, having a strong purpose for something--- these don't have the possibility of ever being art.  They are the preparatory actions of learning to be a well practiced do-er.  Our youth is considerably spent in this.  The problem is, if we become entirely enamored of this well practiced do-er stage, we can't find our way to being the effortless life-artists we are meant to be. 

Play teaches us this.  It is the state of being open and enjoying whatever comes our way.  It's related to the state of deep gratitude for being human, and all the joys, sorrows, ugliness and miraculousness contained therein.  Play/Presence is the possibility of waking up to being in a heated dialogue and finding the humor that releases the tension, the hope in being able to listen without reacting, speaking one's truth without harming.  It's being in more of oneself, being more whole.

The changes we need to make in our lives depend on this.  If we are making life style behavioral changes, learning to play in this way is necessary.  We can have all the purpose and self discipline in the world to start that exercise regimen or dietary change, but if we aren't bringing more of our whole selves, our play-er, our presence, our sense of fun and curiosity to the journey, what are the chances the changes we make in all that force and glory will stick?  Like I said, I like the pool, but laps can get boring after awhile and the chlorine reeks havoc on my hair.  Get my play-er on.

The Lunch Rut: A Renewed Curiosity Outside the Box

One of the reasons we get into ruts is that we stop feeling curiosity and become unacquainted with our life force.  It's an odd occurrence if you think about it.  Why wouldn't we want to feel everyday the excitement and higher vibration that is available in our life?  We become slaves to a routine, a schedule, the patterns that "work" for us, including our daily food intake, exercise, even bathing rituals.

One of the prominent ruts we find ourselves in is the breakfast and lunch rut.  For many, what they eat for breakfast is absolutely routine and unchanged for years.  I know some adults who now cannot abide oatmeal, as they had it everyday of their childhoods.  For many, the car is practically on autopilot to their nearest Dunkin Donuts or Starbucks on the way to work.  There is comfort in having these patterns; they've become rituals, a preparation our inner life almost depends on to bear the boredom or sameness that they are meeting everyday.  For better or worse, these are habits we cling to, often at the expense of the subliminal life force that begs for something different, found in the curiosity of what is now, how I am on this new day and what I might need.  We habitually turn to the familiar as we are far from the caring for the immediate self and we desperately want  something easy, fast and (usually) mindless so we don't have to take the trouble to drop into ourselves.

So breakfasts become a hot grain, granola with fruit, yogurt is a common addition. Every so often for variety of flavor and nutrition, it's a good idea to switch up your oatmeal.  This activity opens the palette and curiosity.  Would cinnamon or cardamon or turmeric go well with millet or amaranth?  what's the best fruit with it?  The trial and error is an interesting process, and it's nice to get to know a new anything.  Most of our breakfasts are sweet, rarely savory.  How different is it for the body to start the day savory as opposed to sweet.  In my experience, sweet wants more sweet, calls for it during the day.  Savory is more a blank canvas and doesn't set me up for "like" during the day like sweet does.

With breakfasts, rarely do you see vegetables. SAD (Standard American Diet) breakfast is usually high in complex/simple carbs and proteins.  Open your hearts and mind.  Vegetables can be a soothing addition, as I found on a trip to China.  Vegetables (baby bok choy and spinach specifically) are at every meal there.  And it was the only food I ate that was reliably good from meal to meal.  By week three, dreading the 100th Chinese meal (not ever my favorite cuisine) of the trip, I always thought, well, at least there will be the simple, delicious, bok choy and spinach.  Since that trip, I regularly include vegetables in my breakfasts. In fact, I sometimes exclusively eat them for breakfast.  They're clean and sustaining; a good way to start the day.  I found a gorgeous head of baby kale at the farmer's market, sauteed it up with some garlic, tahini (protein) and a shot or two of tamari.  So good.  For those wanting more protein, dry roasting some nuts of choice topping it off that way, or some sauteed mushrooms (high in protein) with favored fresh herbs.  Adding some heat via a hot sauce with yogurt on the side is another version.

For those devoted to their oatmeal, other  hot cereal or granola every morning, try adding some innocuous cooked squash (acorn, butternut, delicata), throw in a few frozen cranberries, use maple syrup (lower glycemic value) instead of sugar or honey, add roasted/unroasted seeds or nuts.  These additions not only give you more vegetables and whole foods in the day, they up the nutritional anty of the meal; always a good thing.  these veg don't collide; they are sweet and gentle and not loud.  They know how to elevate the hero of the meal.

Lunch ruts.  I remember (not so fondly) the years and years and YEARS of the routine sandwich.  Followed by the years and years and YEARS of boxed salads.  Ugh.  So tired.  Organic lettuce in a big see- through box has become popular because its so convenient.  But that's all it is.  There is no flavor to be found there and it's totally uninspiring.  So disappointing.  If you are enthusiastic about salads, you'll burn out fairly fast unless you change it up.  Slaws are flavorful, variations relate to all seasons, can be a complete meal and can be pretty to gorgeous in appearance.  They even improve in flavor on day 2 and even day 3. And with roasted cashews spilled over the top, well that's an invitation to nirvana. Using good, honest real lettuce makes a real salad.  Using a blend of three types of leaves makes it more interesting; include texture and color in your choice (ie: raddichio, endive, tender chard). Scissor in some fresh herbs like basil, tarragon, mint; it brightens the flavor.  Don't even think about dressing it with a bought bottle.  No matter it's organic. Simple apple cider or balsamic vinegar after drizzling evoo (extra virgin olive oil), add (pink) salt and pepper.  Clean, bright and delicious. A simple half of a perfectly ripe avocado, salt and pepper, with a squeeze of lemon is the height of luxury and satisfaction.  Chop up a bit of tomato sprinkle it over the avocado with some fresh parsley, cilantro or basil and you have a love variation encapsulated.

Soups are a winter staple, but can wear out their welcome after the 2nd or 3rd month of overuse.  Believe it or not, counterintuitively, going streamlined simple is a way to address thick, hearty winter soup burnout.  Miso is easy and full of nutrition; scoop a tablespoon from the miso box and pour boiling water over it, mixing well.  Top with scallions, tofu if you must and some scissored fresh herbs like chive to makes a complete impression.  Likewise, roasted beef bones made into a deep, rich broth with some rice noodles and scallions is another thin soup that packs a hearty wallop, enriching kidney chi to boot.  Variations would be to add some thin sliced jalapeño pepper, a squeeze of lime, whole tai basil, cilantro, bean sprouts and parsley gives a filling impression to our yearning selves.

Proteins proteins proteins.  We're obsessed with getting our proteins.  Nutritionally, proteins are needed in small amounts.  A portion of animal protein should only be the size of a deck of cards.  Nuts and legumes or whole grain (ie: rice)  make a complete protein.  Again, not a huge amount gives you what is required.  7-10 nuts with a quarter cup of cooked rice does it.  In these terms, proteins become a condiment-size to a meal not the big kahuna.  Proteins ARE in vegetables and herbs as well. Check the nutrition content in herbs I listed in my last post, Herbs: Nutrient packed flavor.  It was surprising to me how much protein is found there and in many greens.

The old standby lunch foods wedged between two pieces of bread (egg, tuna, chicken salad) have other possibilities than what we once knew.  We're used to a dense tuna, chicken, egg salad.  Dense in texture and flavor, combined with usually sub-prime mayonnaise.  In this state, we're used to eating 3 or more eggs at a sitting, or almost a full can of tuna.  Give some breath to these old standbys.  Combine any of these proteins with several vegetables.  Radish, dakon, scallion, 1-2 herbs, chopped spinach, celery, onion, different colored peppers, shredded carrot, capers, pickles.  The choices are almost limitless.  Your final effort should yield 1/3 protein to 2/3 veg.  Keep it all together lightly; a little yogurt/mayo combo (flavored with chive, curry, mustard, hot sauce, etc).  Or try a little evoo (extravirgin olive oil), balsamic, salt and pepper.  It doesn't have to be dense.  It begs not to be dense.  Take one or two gorgeous, generous pieces of whole lettuce (or delicate chard, young kale leaf), put a few tablespoons of the protein mix on it and roll it, tucking in ends like an egg roll or burrito to make a fat cigar shape.  It keeps it all together, is a delightful size and easy to handle, plus the addition of the lettuce gives you more vegetable/fiber.  Pack a few of them for lunch.  They keep and travel well.  You can add toasted seeds or nuts, a little grated cheese to the filling.  If you need more complex flavor, make a dipping sauce that is related to the "moistener" of the contents (i.e.: curried yogurt, evoo/vinegar).  Once one's attitude is altered to protein possibilities and portions and the larger role vegetables should play in our daily diet, we start to think differently, be more creative, think outside the (lunch) box.

If you are able, keeping a few often-used products in a work desk drawer is handy.  A small olive oil bottle to refill as needed, a small favorite vinegar, a whole lemon, an avocado for the week, some dry roasted nuts (an additional salted variety) and/or seeds, some pink salt, a piece of whole fruit or two, some dried fruit.  These can stave off raiding the snack machine indefinitely.  When you open the lemon, throw the used part into a glass of water to get a subtly spunky drink and some alkaline while you're at it.

Having a melt down?  Winter blues setting in? A sorrow anniversary has come around again?  Comfort and joy is required.  We don't have to turn to mac and cheese, sugar cookies and icecream to assuage the low spirits.  We've grown up and we have other options (some of these can be used for lunch as well!).

The simple ("gift of the gods") sweet potato, baked to carmelized perfection hits the spot.  Just bake it 400 degrees for a real long time, 1-1.5 hours, and eat (melts in your mouth goodness).  You don't even have to add butter, but if you have to, you have to.  Adding cinnamon at the end is a treat as well (good antioxidant, too).  While we're on veg, the good ole winter standby of roasted root vegetables is good hot or cold.  Potato, onion, carrots, parsnips, yams, beets, rhutabaga turnips.  Cut one of each up in pleasing shapes and sizes, toss all with olive oil, salt, pepper, fresh rosemary,  and thyme.  Bake in one layer on a cookie sheet at 400 degrees for 1h+; flip them midway.  They are really yummy if they're browned nicely; this means giving them lots of room on the pan, lots of heat space in-between components (might need two cookie sheets). If you make this a lot, try varying the vegetable (ie: pearl onions whole instead of sliced onions, parsnips instead of carrots, etc.).  Because roasted veg is always good, it's the perfect time to try unfamiliar vegetables like rutabagas, turnips, brussel sprouts, even cauliflower;  it's almost impossible to mess up roasted vegetables. Variation experiment with hot sauce, herb variations.  "Himmel und Erde” which means “Heaven and Earth, is a great German comfort food.  Equal parts potato, turnip, apple, peeled (if you have to), boiled together, mash w/ evoo or butter, salt and pepper, splash of (butter)milk or dollop of yogurt, maybe a little cinnamon. Yes, it's where heaven and earth meet, that is for sure.

Moving onto the complex carb hankering... ah, pasta; it in the past has assuaged all forms of boredom, depression, frustration and anger.  Weather unrelenting?  A bowl of pasta is a very good defense.  But, we know how habit forming this is (breaks down into sugars quickly, begging for more before long).  So, a good alternative is baked spagetti squash, turned out of shell, evoo'd, salt and pepper, topped with  homemade tomato sauce (opague some onions and garlic in evoo, throw in some cut up tomatoes or whole cherry tomatos, himalayan pink salt, red pepper flakes. scissor some fresh herbs--basil, parsley).  Sautee some wonderful. fresh mushrooms with sherry, top the squash with this dynamic duo. Bliss it out with shaved parmagiano.  Go to heaven.  

Then there is always the satisfying bowl of rice.  Leave the white rice behind for now and choose brown rice, dirty rice, black rice, Lundberg's red rice, etc.  Grate a couple of teaspoons of fresh romano over it, drizzle with olive oil, pink salt and pepper, fresh chopped herbs of your choice (cilantro, parsley, thyme) and some toasted nuts/seeds. It is the best comfort food there is especially if you're in a mood... lots of vitamin B in there to help with the lows.

Sour moods call for sweetness to offset.  It's easy to feel guilty here, we know we're supposed to ward off sugar.  But, a little "forbidden fruit" goes a long way, and with practice, one gets used to natural sweetness, additional sugar eventually feels like overkill.  Apples cooked in a variety of ways can be very satisfying.  Apple crisp is a delight;  use a lot of seeds, nuts, crystallized ginger, cinnamon, cardamon, oats and a healthy dollop of butter in the "crisp" part; sweeten if you have to with maple syrup. This is very comforting.  To make it extra decadent, eat warm with a dollop of whipping cream or coconut creme.  Beats out in spades cheap cookies and commercial sweets.  Baked apples have a similar composition, but they come in their beautiful, compact packages (and travel well!).  They can even be had for breakfast on the run with no guilt attached.  Often a cup of hot Rooibus tea with a little honey nips the sweet hankering in the bud.  But if you're at the end of the winter and have pretty much "tea'd" yourself out, a cup of hot cocoa with a dollop of coconut creme makes the inner child very happy.  Make it fresh with high grade cocoa, try using almond or coconut milk, grate a bit of fresh ginger, sweeten with honey or maple syrup and make it very rich and dark.  Add a pinch of cinnamon and/or chili pepper to give it some heat, bringing out the flavor exponentially.  The floating cream (coconut or heavy cream) is such a nice thing to sip through.  It puts the tea-blahs in their place.

As you may tell, my food philosophy doesn't include deprivation, or rigidity; nor should yours.  There is no absolutely bad anything that nature created for our sustenance  Bringing a black and white thinking to the table of nourishing ALL of me, just clamps down on exploration and pleasure.  What we eat should be fully pleasurable, fun and nourishing to body, mind and spirit.  

These are just a few suggestions to help switch up what might have become entrenched eating habits.  Making an attitude adjustment about what constitutes lunch, comfort foods and the "main course" (proteins) and how we can include more vegetables (happily!) through our eating adventures, will help us maintain our immune systems and overall wellness.  Curiosity is key.  Experimenting with this readjusted attitude, having some fun, trying unlikely choices opens us up.  This makes us more available to what we really want to eat and how we want to be.  Surprises are around every mealtime corner.

pH: It's all about Balance

pHˌ pēˈāCH/noun--CHEMISTRY
a figure expressing the acidity or alkalinity of a solution on a logarithmic scale on which 7 is neutral, lower values are more acid, and higher values more alkaline. The pH is equal to -log10 c, where c is the hydrogen ion concentration in moles per liter.

It's almost common knowledge now (I hope), that inflammation in the body is a major reason why we develop disease (ie: cardiac disease, autoimmune, arthritis, chronic fatigue, fibromyalgia, cancer). An inflamed system is an ideal host for illness. In my posts, The Body as an Ecosystem and Our Second Brain, I do an education turn on the healthy/unhealthy microbes in our system and our amazing gut which, in its own way, dictate our moods and health. Hence, the importance of keeping our dietary pH balanced (leaning to alkaline) and our emotional well being optimal.

In one of my early posts, On Fire: the State of Chronic Inflammation, I talk about the acidic / alkalinic connection and there are some great links on that post providing lists of foods which are acidic and conversely, alkaline. At this link, Alkaline food chart by degree | greenopedia, is a another list of foods, organized differently (easier/less easy for some).

Most of this is intuitive, although some of it isn't. For example, you would think citrus fruits are high acid; but they are moderately high alkaline. If you look at the lists, you can probably determine where your pH is approximately, that is--- whether you are more alkaline or acidic dependent on the category of foods you eat often. Animal products, processed foods, even whole foods like barley and rice are acidic. The alkaline foods list will probably list out foods you've never tried or are unfamiliar with (i.e.: amaranth).   Our S.A.D (Standard American Diet), even when not fast food related, is highly acidic. We are walking disease time bombs.

Not to scare you.

As a health-wellness coach, I see lifestyle behaviors (ie: what we like to eat) is the most difficult thing to change long term. What we were raised on, found comfort in as children is a hard thing to pry out of our normally grasping and gasping being. It's embedded in us since forever. But, lucky for us, humans are habituated. And habits can be changed.

It is possible to change one's food preferences.  One can grow fond of (even celebrate with gusto) other foods, learn to be adventuresome in trying the unfamiliar. It is surprising when one makes the intention of having a vegetable at every meal (including breakfast) or diversifying one's meal plate with more than 5 colored fruits and vegetables.  You do this for a month, you've changed your habit. 

A habit sticks when the emotional center of ourselves gets on board. In experiencing this new habit, when resentment and resistance fall away, and happy anticipation takes its place, the new habit is almost guaranteed. One can liken it to initiating an exercise program. Yes, we hate it until we've been doing it awhile and start to reap the rewards of feeling lighter on our feet, more positive energy coursing through ourselves, a sense of elevated aliveness, perhaps even possibly experiencing regular bouts of joy (toxins clearing out of our system). A regular practice (habit) of anything takes 21-30 days to stick.

In a follow up post, I'll address the bag lunch rut and give some suggestions how to transform childhood comfort foods into healthy, life-giving adult comfort foods. Foods that are more anti-inflammatory and have a higher alkaline pH ratio.

Plating: Procurement to Plate, the Joy of Partaking III

Why do we bother to imagine and intend how a plate presents?  It's the food that matters, right?  It's the  components  we bothered to prepare that get our saliva started, bile juices turning, that promote the digestive process.  What does it matter what it looks like as long as my body and a meal are in gear?

We humans discount the impact of subtle (and gross) impressions on our being.  Impressions are a food unto themselves.  They satiate a deeper hunger, a hunger that isn't always at the forefront of ourselves.  I saw this when I was a nurse in a hospital.  Patient's fragile states and reduced appetites were often impacted not by the food so much as the presentation.  I saw patients lose their appetite if the meal was huge (imposing, overwhelming).  Countering this, I saw patients gain an appetite when color, care and balanced portions were presented.  It's an energy thing, I think.  A patient's energy is so sensitized due to their illness; they pick up on, register (possibly assume?) the energy of the plater, the server, the preparer of the meal.  When it is mechanical, uncaring it's unappetizing.  Institutional food is not unappetizing solely because it's mass produced, but also because it's mass delivered in an often coarse way.  The automatic and unmindful way we partake of meals or food as a general population has become commonplace.  And so it is reflected in our institutions.  When we become more sensitized to the sacred event in a meal and all the parts thereof,  the event becomes something else.  We become something else other than food shoveling automatons.  A meal is (could be / should be) a sacred event; a nurturing of our being through deep nourishing impressions and thoughtful, balanced nutrients.

When imagining a meal, the long view of how it will be served and how it will end up on a plate is necessary.  Whereas three components on a plate are traditional, a fourth (or more) component makes it a party, a feast.  Keeping intact the original shape and size of at least one component supports the other components which have undergone chopping and/or shrinking (a transformation).  Alternately, if all the components are roughly the same size and whole, it is less interesting and appealing than when one or two have been altered in size and/or texture.

It might be helpful to look at the components of a meal as playing a role.  There is the "hero" on the plate and the supporting players.  The supporting players enhance, even elevate the hero.  They are sometimes the sublime foil for the hero or each other.  They do this through complimenting color, texture, size and shape and of course flavor.  An example of this would be the sweet/sour/pungent accompaniment to meat, such as a chutney or a sauce/gravy.  This is a complex foil.  Complex in color and flavor.  Often the simplicity of a steamed vegetable unadulterated, brings relief to one's gastronomy when the other offerings have more complexity.  

As far as plating goes, harmony and balance are achieved in a meal when proportions are considered in relation to the whole, when colors are complimentary, when texture and shape are varied.  This might seem like a lot to consider and possibly fussy.  Fuss happens when tension moves in.  In a relaxed state, the right everything is available.  There is no hyper considering, worrying, over-concern.  Hence, no fussiness.  Considering the relationship of the meal's components as full and dimensional as well as being sometimes complex, is not the same thing as being overdone or fussy.  Overdone can be loading a pancake with so much fruit, that it does not allow the complex carbohydrate to have a voice of its own.  Or drowning the hero (protein) in a sauce that overbears upon the prime attraction.  Too much.  Not enough thought, restraint, or care-- or perhaps a capitulation to impulsive desire.  The food's end result will always show us the truth of the matter.

There are always surprises in cooking.  The colors you thought you were going to get don't happen or aren't pleasing.  Something shrinks in cooking you didn't expect.  The relationship of the components isn't finding balance on the plate.  Wonderful quandaries!  It allows us to reconsider what is required.  It asks us to sensitize ourselves to what is and to move from there in an open inquiry.  Quite often, the simplest of things like a leaf of parsley, a sliver of orange rind pulls everything together.  What to use?  How to decide?  Relationship should be what dictates the creative impulse.  If parsley was used in one of the components-- to have parsley at its simplest, expressed on another component would speak volumes.  It would be sublimely related. We aren't bringing something entirely foreign, but something, somehow related.  It's an interesting study to soften and open to what is and what the plate asks for.

photo credit:  Lalu Danzker

Service is an interesting consideration.  Do we plate before reaching the table, attempting to  control the received impression?  Or does the meal call for a family-style delivery?  Platters and bowls of the meal's components on the table to individually serve from?  This latter prospect invites a sense of abundance and also a different type of interaction among the meal's participants (things have to be passed to others, conversation ensues).  Every meal calls for its own type of service.

This post and most of the posts I write on food (hopefully) invite you into a sensitization, a receptive mode:  this state is the human gift.  All people have this as a propensity, it is part of our human inheritance.  Receptivity to impressions of food is just one facet of the prism of our existence.  It's a good place to practice the process of opening, sensitizing and receiving impressions and will carry over to all relationships (inner and outer) as its value is recognized.

Herbs: Nutrient packed flavor

To me, the major must in having a culinary garden, is having fresh herbs to cook with.  Most people are familiar with the basic uses of parsley. basil, chive and with the popular trend of eastern and south of the border cuisine, cilantro.  But, there are myriads of other herbs, easily grown in a window box or kitchen window that not only add adventure and flavor to our food, but pack a wallop in nutritional value to our diets.

Many ordinary herbs have tremendous vitamin, mineral and electrolyte composition.  Following are four basic herbs, their nutritional properties and nutrient value.  (Information gleaned from: http://www.nutrition-and-you.com/healthy-herbs.html)

BASIL (Ocimum basilicum)

Nutritive value per 100 g. (3.5 oz)

(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Vitamins
Folates	68 µg	17%
Niacin	0.902 mg	6%
Pantothenic acid	0.209 mg	4%
Pyridoxine	0.155 mg	12%
Riboflavin	0.076 mg	6%
Thiamin	0.034 mg	2.5%
Vitamin A	5275 IU	175%
Vitamin C	18 mg	30%
Vitamin E	0.80 mg	5%
Vitamin K	414.8 µg	345%
Electrolytes
Sodium	4 mg	0%
Potassium	295 mg	6%
Minerals
Calcium	177 mg	18%
Copper	385 mg	43%
Iron	3.17 mg	40%
Magnesium	64 mg	16%
Manganese	1.15 mg	57%
Zinc	0.81 mg	7%

•   Basil leaves contain health benefiting essential oils such as eugenol, citronellol, linalool, citral, limonene, and terpineol. These compounds are known to have anti-inflammatory and anti-bacterial properties.

•   An important essential oil, eugenol has been found to have anti-inflammatory function by acting against the enzyme cycloxygenase (COX), which mediates inflammatory cascade in the body. This enzyme-inhibiting effect of the eugenol in basil makes it an important remedy for symptomatic relief in individuals with inflammatory health problems like rheumatoid arthritis, osteoarthritis, and inflammatory bowel conditions.

•   Oil of basil herb has also been found to have anti-infective functions by inhibiting many pathogenic bacteria like Staphylococcus, Enterococci, Shigella and Pseudomonas.

•   Vitamin K in basil is essential for many coagulant factors in the blood and plays a vital role in the bone strengthening function by helping mineralization process in the bones.

•   Basil herb contains a good amount of minerals like potassium, manganese, copper, and magnesium. Potassium is an important component of cell and body fluids, which helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.

•   Basil leaves are an excellent source of iron, contains 3.17 mg/100 g of fresh leaves (about 26% of RDA). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood.

•      

Rosemary herb (Rosmarinus officinalis)

•       Nutritive value per 100 g.

•       (Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	131 Kcal	6.5%
Carbohydrates	20.70 g	16%
Protein	3.31 g	6%
Total Fat	5.86 g	20%
Cholesterol	0 mg	0%
Dietary Fiber	14.10 g	37%
Vitamins
Folates	109 µg	27%
Niacin	0.912 mg	6%
Pantothenic acid	0.804 mg	16%
Pyridoxine	0.336 mg	26%
Riboflavin	0.152 mg	12%
Thiamin	0.036 mg	3%
Vitamin A	2924 IU	97%
Vitamin C	21.8 mg	36%
Electrolytes
Sodium	26 mg	2%
Potassium	668 mg	14%
Minerals
Calcium	317 mg	32%
Copper	0.301 mg	33%
Iron	6.65 mg	83%
Magnesium	91 mg	23%
Manganese	0.960 mg	42%
Zinc	0.93 mg	8.5%

 Note the mineral and Vitamin A values!

Thyme herb (Thymus vulgaris)

Nutritive value per 100 g. ORAC value 27426,

(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	101 Kcal	5%
Carbohydrates	24.45 g	18%
Protein	5.56 g	10%
Total Fat	1.68 g	8.4%
Cholesterol	0 mg	0%
Dietary Fiber	14.0 g	37%
Vitamins
Folates	45 µg	11%
Niacin	1.824 mg	11%
Pantothenic acid	0.409 mg	8%
Pyridoxine	0.348 mg	27%
Riboflavin	0.471 mg	36%
Thiamin	0.48 mg	4%
Vitamin-A	4751 IU	158%
Vitamin-C	160.1 mg	266%
Electrolytes
Sodium	9 mg	0.5%
Potassium	609 mg	13%
Minerals
Calcium	405 mg	40.5%
Iron	17.45 mg	218%
Magnesium	160 mg	40%
Manganese	1.719 mg	75%
Manganese	106 mg	15%
Zinc	1.81 mg	16.5%

•   Thyme contains many active principles that are found to have disease preventing and health promoting properties.

•   Thyme herb contains thymol, one of the important essential oils. Thymol has been found scientifically to have antiseptic, and anti-fungal characteristics. The other volatile oils in thyme include carvacolo, borneol, and geraniol.

•   Thyme contains many flavonoid phenolic antioxidants like zea-xanthin, lutein, pigenin, naringenin, luteolin, and thymonin. Fresh thyme herb has one of the highest antioxidant levels among herbs, a total ORAC (Oxygen Radical Absorbance Capacity) value of 27,426-µmol TE/100 g.

•   Thyme is packed with minerals and vitamins that are essential for optimum health. Its leaves are one of the richest sources of potassium, iron, calcium, manganese, magnesium, and selenium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for red blood cell formation.

•   The herb is also a rich source of many important vitamins such as B-complex vitamins, beta carotene, vitamin-A, vitamin-K, vitamin-E, vitamin-C, and folic acid.

•   Thyme provides 0.35 mg of vitamin B-6 or pyridoxine; furnishing about 27% of daily recommended intake. Pyridoxine keeps up GABA (beneficial neurotransmitter in the brain) levels in the brain, which has a role as stress buster.

•   Vitamin-C (266% RDA!) helps the human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

•   Vitamin-A (158% RDA) is a fat-soluble vitamin and antioxidant that is required maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural foods rich in flavonoids like vitamin A and beta-carotene helps protect from lung and oral cavity cancers.

•  

Sweet marjoram herb 

(Origanum majorana), dried leaves,

•       Nutritive value per 100 g.

•       (Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	271 Kcal	13.5%
Carbohydrates	60.56 g	46.5%
Protein	12.66 g	22%
Total Fat	7.04 g	23%
Cholesterol	0 mg	0%
Dietary Fiber	40.3 g	106%
Vitamins
Folates	274 µg	68.5%
Niacin	0.902 mg	25.75%
Pantothenic acid	0.209 mg	4%
Pyridoxine	1.190 mg	91.5%
Riboflavin	0.316 mg	24%
Thiamin	0.289 mg	24%
Vitamin A	8068 IU	269%
Vitamin C	51.4 mg	86%
Vitamin E	1.69 mg	11%
Vitamin K	621.7 µg	518%
Electrolytes
Sodium	77 mg	5%
Potassium	1522 mg	32%
Minerals
Calcium	1990 mg	200%
Copper	1.133 mg	126%
Iron	82.71 mg	1034%
Magnesium	346 mg	86.5%
Manganese	5.433 mg	236%
Zinc	3.60 mg	33%

 Note the impressive mineral (and vitamin) content of Marjoram in the above chart.

•   The herb contains many notable phyto-nutrients, minerals, and vitamins that are essential for optimum health and wellness.

•   The herb parts contain certain chemical constituents like eugenol sabinene, α -terpinene, cymene, terpinolene, linalool, cis-sabinene hydrate, linalyl acetate, terpinen-4-ol and terpineol. These compounds have been known to have anti-inflammatory and anti-bacterial properties.

•   Fresh herb has high levels of vitamin C (ascorbic acid); provide 51.4 µg or 86% of RDA per 100 g. Vitamin-C is one of the powerful natural anti-oxidant help remove harmful free radicals from the body. Ascorbic acid also has immune booster, wound healing, and anti-viral effects.

•   Marjoram herb contains exceptionally high levels of beta-carotene, vitamin A, cryptoxanthin, lutein and zea-xanthin. 100 g of dry marjoram leaves carry 8068 IU or 269% of DRI levels of vitamin-A. Carotenes, xanthins, and lutein are powerful flavonoid anti-oxidants. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging, and various disease processes.

•   Vitamin-A is known to have antioxidant properties and is essential for healthy eye-sight. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural foods rich in vitamin A and carotenes are known to help protect from lung and oral cavity cancers.

•   Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective light-filtering functions. It has proven beneficial action against age-related macular disease (ARMD), especially in the elderly.

•   Sweet marjoram is one of the richest herbal sources for vitamin K. 100 g of dry leaves provide about 518% of recommended daily intake. Vitamin-K has a potential role in bone mass building by promoting osteotrophic activity in the bones. It also has established role in the treatment of Alzheimer's disease by limiting neuronal damage in the brain.

•   Marjoram herb carry good amount of minerals like iron, calcium, potassium, manganese, copper, zinc and magnesium. Potassium is an important component of cell and body fluids, which helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.

Furthermore, its leaves are an excellent source of iron, contains 82.71 mg/100 g (about 1034% of RDA). Iron is an important co-factor for cytochrome oxidase enzyme in the cellular metabolism. In addition, being a component of hemoglobin inside the red blood cells, it determines the oxygen-carrying capacity of the blood.


Every plant, herb or otherwise, is a little different tasting than the one before.  What is exciting about using fresh herbs is sensing the amount to use and adjusting to it's subtle variations depending on what was at market this week.  Fresh herbs are generally one-third less concentrated in flavor than dry herbs.  There is a lot of leeway playing with amounts of fresh for the most part.  It's a lot harder to overdo seasoning with fresh herbs than it is with the dry variety.  When I go to market and have chosen what interests me, I immediately high-tail it to the herb fridge and check out what is there and how they're looking and start formulating a plan. Sometimes, I put back an eggplant if the basil doesn't look too good and choose something I know will go with the vibrant thyme or tarragon I see.  Herb availability often dictates what I prepare for a meal.

If you aren't experienced in using a lot of different fresh herbs, it's trial and error.  Generally, there are Mideastern flavor profiles, Mediterranean, Southwestern, Provencal flavor profiles, etc.  Whereas these are good to know, I like to play outside the box and that is trial and error.  Rarely will the use of fresh herbs create a disaster.  Although, as a young cook trying to impress my parents with an Italian dinner, I did use way too much basil in the homemade tomato sauce.  I didn't know about the oils in fresh basil that would turn bitter upon cooking.  In a panic, I called my Italian neighbor to ask her how to remedy my faux paux and she said carrots:  something sweet to counter the bitter.  So, don't overuse (cooking) fresh basil, just sayin....

Please look at:  http://www.nutrition-and-you.com/healthy-herbs.html for a comprehensive nutritional analysis of most ordinary kitchen herbs.