Astragalus Part 2: A Western Look

in , ,
“How do you do just nothing?”
— Winnie the Pooh
“Well, when grown ups ask, “what are you going to do?” and you say “nothing,” and then you go and do it.”
— Christopher Robin
Some mudra

Some mudra

If you haven’t read Astragalus Part 1:  A Western Look at an Eastern Perspective, please do so.  It will give a more broad perspective, and allow you to read what I think has been learned about the plant in the past few thousand years.  Here you can read what’s been learned in the past hundred years.

Flavonoids are what give astragalus its yellow color.  What’s another yellow food with flavonoids?  Quinoa, brah!  Astragalin, the prominent flavonoid in astragalus is a relative of kaempferol, a potent flavonoid in quinoa.  It’s actually patented as a supercooling agent.  They also contribute to the anticarcinogenic, anti-inflammatory and immune boosting effects of the plant.

Astragalus contains a group of saponins known as astragalosides.  The most well studied is astragaloside iv.  Some of you may have heard of TA-65.  It’s a supplement that is designed to lengthen your telomeres.  Telomeres are repeating DNA sequences capping the ends of chromosomes.  They provide a buffer from coding DNA and also help keep different chromosomes from joining together.  Every time a chromosome goes through mitosis, producing daughter cells, telomeres are lost.  Eventually, the chromosomes will reach a point where there is too little telomere for the cell to reproduce, at which point it will die (apoptosis).  Telomere length is often used as an indicator of a persons biological age.  I have a BS in Psychology with a focus in neurochemistry from the University of Massachusetts Boston, and we were taught that there’s nothing that can be done about shortening telomeres.  They only move in one direction, the shorter direction.  This is not true.  There were many things we were told that weren’t true, but I though this one was particularly annoying.  How can they say there’s an enzyme that increases the length, but say it’s never present?  

Let me get back on track.  TA-65 has been shown to repair telomeres through the activation of telomerase.  TA-65 is very powerful, and very expensive.  I looked at trying it out once.  It was over $600 a bottle and had to be purchased through a specialist.  I did not try it.  But why am I telling you about this?  Because TA-65 is concentrated astragalus!  More specifically, astragaloside iv.  

I just want to throw in something I think is worth mentioning, before you decide to hop on the telomerase bandwagon, malignant tumors often have elevated telomerase.  I think you can understand why a cancer would want a plentiful supply of telomeres.  I think astragalus, as the whole food, is the better option.  We may want long telomeres, but only on the right chromosomes.  Astragalus root has not only astragaloside iv, but also several other immune boosting factors that could direct where the action will take place.

It also contains a heft quantity of polysaccharides referred to as APS.  Much of the research around them has been directed towards muscle growth.  This shouldn’t be a surprise, because one of Chinese Medicine’s argued benefits of astragalus is it’s ability to help grow flesh.  As a lung tonic, I think this would specifically correlate to the skin.  They also have anti-inflammatory properties, with studies showing it surpassed NF-kB.

In general, polysaccharides are immunomodulators.  These long chain sugars, to me, are more like hormones than macronutrients.  They press buttons.  They’re an active component in many tonic foods.  I came across this study that used the polysaccharides from astragalus as a food source for beneficial gut bacteria!  What an idea!  The goal was to see whether they could enhance the human benefits of the bacteria.  

Interestingly enough, I think that cows like astragalus.  Thinking about bacteria eating astragalus got me wondering.  Mmmm I’m thinking of an astragalus fed raw 5 year aged cheddar.  Don’t bother, I already patented it.   Astragalus isn’t that uncommon can be a hardy plant.  It’s native to China and Mongolia, but grows in the United States as well.  Some farmers plant it to test the quality of the soil.  However, some varieties contain swainsonine and are toxic to livestock.  Those varieties are called “locoweed.”  Guess why.

Thank you for reading!

Astragalus Part 1: A Western look at an Eastern Perspective

in , ,
“Every birth is a condensation and every death is a dispersion. Birth is not a gain, death is not a loss. When condensed, the energy becomes a living being and when dispersed it is the substratum of mutations.”
— Chang Cai

Astragalus is another one of my favorite herbs.  It’s actually a legume.  I’ll stop playing favorites when I finish my top 5.  Maybe I can do a break down, astragalus is my favorite qi tonic.  It’s slowly receiving more recognition.  Many people use it in conjunction with other herbs to help treat the effects of chemotherapy and radiation.

It originates in Northern China.  Its Chinese name, Huang qi, translates to “Yellow Superior.”  I could see that, it is yellow, and works on the spleen which is also yellow (kind of).  It has a slightly sweet, warming taste.

Astragalus is a well known lung tonic.  It helps clear out pus, and was traditionally used in a blend to treat tuberculosis.  The lungs rule wei qi, which is protective qi.  It’s like your personal forcefield.  It hovers around your body, protecting you from the 6 exogenous evils.  Right now for me, that means dry summer California heat.  Cucumber aloe juice anyone?

A side note:  I’ve come across several sources that say astragalus is great for treating upper respiratory and chest infections, however, I’m under the impression that when illness sets in, tonic herbs should not be taken.

It may not immediately seem obvious, but excessive sweating can be a sign of wei qi deficiency, and in turn, a lung deficiency.  Spontaneous and excessive sweating is a form of “leaking.”  Leaking happens when excessive energy or fluids are lost, that could otherwise be stored.  

Not only does astragalus help regulate the flow of qi, but also of water.  In fact, both are directed together.  You can’t have good water regulation without good qi.  Blood flow is also regulated by qi.  Let’s make this simple, anything that flows in your body is an indicator of how your Qi is moving.

Astragalus stimulates the middle burner (above belly button, below diaphragm).  That’s the spleen and stomach.  As a spleen tonic, it helps move qi upward.  When qi is not circulating optimally, things can fall out of place.  Your organs can sag.  Prolapse can manifest.  It also helps digestion through the same mechanism of moving qi up.  When your qi is moving upward, you’ll have better, more regular bowel movements.

Posture can also be an indicator of how well, or not, qi is flowing.  Try this: sit comfortably, and do a breathing exercise for 2 minutes.  Any exercise.  Watch how your posture changes.  

I’ve heard that some people attribute some of the calming effect of cigarettes to the rhythmic breathing usually used in smoking.  I’m not sure if that’s the best way to induce good breathing techniques though, but it's an interesting thought.

This is my own understanding of the eastern understanding of some of the ways in which astragalus works.  I don’t know anything about eastern medicine, so anyone please feel free to correct me.  The next installment will be my western understanding of astragalus’ benefits.  Thank you for reading, and please comment below if I was unclear or miss-spoke(typed).

Instant Blueberry Coconut Ice Cream

in
“When I’m no longer rapping, I want to open up an ice cream parlor and call myself Scoop Dogg.”
— Snoop Dogg

    Maybe you read my previous post about quinoa cakes.  Well, something I didn’t mention was how hot it was that day.  I started making them when I woke up, when it was already nearly 80.  I boiled water for quinoa, soaked the beans and roasted the red pepper.  It got hot in here with all of that going on.  So between the baking and the frying, I was craving ice cream.  But I didn’t feel like going to Kippy’s.  I still wanted Kippy’s so here I will tell you how I tried to make counterfeit Kippy’s.  It was great, but there’s no touching Kippy’s.

 

400mL frozen berries (I used blueberries in this case)

~100mL coconut butter

2 Tbsp water

1 Tbsp Sun Potion Prash

1 tsp bee pollen

Pinch of sea salt

 

    Blend the berries, coconut butter and water on high.  You’ll want to use the tamper.  I took the container off the base and chiseled frozen coconut butter off the sides and reblended on high.  I then slowly mixed the Prash in.  I do this, because I really enjoy getting chewy-frozen Prash chunks every few spoonfuls.  Spoon into serving dish (or back into measuring cup, whatever), sprinkle with bee pollen and sea salt, and voila! 

 

If you're in the Venice, stop by Kippy's!

Quinoa Cakes!

in

    After I made these and started typing up the recipe, I thought that these cakes didn’t sound outstandingly healthy.  They need some herbs.  I think next time I’ll add rosemary, maybe thyme as well.  I’d make an herbed ghee to mix in with the quinoa.  But then I realized, these are little powerhouses of nutrition.  They may not necessarily be medicinal, but are packed with micro and macro nutrients.

 

Quinoa

    Complete Protein, high in fiber, low glycemic, contains quercetin and kaempferol(link to download full text), and large amount of manganese, magnesium, phosphorus and zinc 

Beans

    Well, first of all they’re black. Black foods are jing foods.  Their color comes from primarily three anthocyanincs:  malvidin, delphinidin and petunidin.  They’re also high in protein, fiber, molybdenum and zinc.

Biodynamic Eggs

    These hens from Apricot Lane Farms free-ranged around a farm that operates as one organism.  So obviously, these eggs are the best.  Look at the deep orange yolk!  Eggs are a great source of cholesterol, tryptophan, choline, lutein and zeaxanthin.  Eggs are also great for methylation and phase 2 liver detoxification.  However, an eggs’ nutrition is heat sensitive, so you will lose some in these cakes.  In general, I cook the white and leave the yolk raw.  

Alliums

    I love alliums.  I eat garlic and onions on a pretty regular basis.  Their high sulphur content is also beneficial for phase 2 liver detox.  Allicin is what gives garlic it’s smell, slight color and extraordinary health benefits.  Allicin is garlic’s defense against pests, and works as an antiviral, fungal, bacterial and antiprotozoal   To create allicin, garlic needs to be crush and/or chopped.  Allicin is the result of alliin that’s been broken down by alliinase.

Ghee

    What is there to say.  Ghee is amazing.  Omegas 3 and 9, Vitamins A, D, E and K.  I think Bruce Lipton could market his own ghee.  I mentioned him in a post before, and his argument that the intelligence of the cell lies in the membrane.  I agree with him.  So the cell can only be as good as the membrane.  And what are cell membranes made out of? Fat!

Olive Oil

    Olive oil contains oleuropein, one of several phenols found in olive oil.  Most of olive oil’s antioxidant activity comes from the phenols and carotenoids.  The fats are good too!

 

A note about Parmigiano Reggiano:

    Parmigiano Reggiano is a legally defined name.  Like Champagne, Parmigiano Reggiano comes only from a specific region in Italy, and is required to be grass-fed and unpasteurized.  The only downside I find from this cheese, is that it’s not 100% whole milk.  It’s a mix of whole milk and part skim.  Something else that some might not agree with, is the use of animal derived rennet, making this cheese not technically vegetarian.  I think animal derived rennet is superior, because the milk is being digested by the enzymes it was expecting.

 

    If you think these cakes are something you might want to try, the recipe is below.

 

Quinoa Bean Cakes

Makes roughly 18 Cakes

2x 500mL distilled water

300mL (1.25c) dry sprouted quinoa

300mL Almond Flour

200mL Parmigiano Reggiano 

200mL (4/5c) dry turtle beans

5 eggs

1 yellow onion

1 red bell pepper

4 cloves garlic

2 Tbsp olive oil

2 Tbsp sea salt

3 Tbsp ghee

Black pepper to taste

 

 

    This recipe takes a little bit of time to prepare, but I think it’s worth it.  I find these quinoa cakes versatile and keep well.  While they are simple, there are several steps.

 

  1. Soak or Sprout Beans

    I would’ve preferred to use sprouted turtle beans, but I didn’t want to wait, and I didn’t think to go to the Santa Monica Farmer’s Market yesterday.  It's the only place I've seen them for sale.  Instead,  I soaked 200mL (4/5c) in 500mL distilled water for about 5 hours.  Distilled water cuts down on soak time.  If that’s not fast enough, you can do a quick soak which entails covering the beans in a pot with cold water and bringing it to a boil for a minute, then turning the stove off and letting the beans sit in the warm water for about an hour.  The beans still need to be cooked after that.

2.  Make Sprouted Quinoa

    I made 300mL dry TruRoots Organic Sprouted Quinoa.  Add 2 Tbsp olive oil, 1.5 tsp sea salt and black pepper to taste.  I’m not going to go into the process of sprouting quinoa, as it’s easy enough to find sprouted quinoa for sale.

3.  Sauté Onion

    Melt a tablespoon of ghee in a pan on low-medium heat.  Add a diced onion, sautéing until translucent.  Add crushed and diced garlic.  Continue sautéing until satisfied.

4.  Roast a Red Bell Pepper

    Cut off the top and bottom.  Cut into quarters, remove innards/seeds.  Place skin up on a baking sheet under the broiler for 9-10 minutes.  When the skin is sufficiently black, take them out and place them under a glass bowl.  This will help remove the skin.  When it’s cool enough to handle, dice it.  After broiling, set the oven to 400°F.

5.  Whisk 5 Eggs

6.  Combine Everything

    In a large bowl, combine the quinoa, beans, vegetables, almond flour, cheese and remaining 1.5 Tbsp sea salt.  Mix thoroughly.  When cool, stir in whisked eggs.

7.  Bake

    This time I made then right in the tin.  Sometimes when I have paper inserts, I use those.  I filled the muffin tin to the top, and then sprinkled a little extra cheese on top.  Bake for ~25 minutes.

8.  Let Cool, Pan Fry in Ghee

    Melt the rest of the ghee, and pan fry high and quick, just until it gets a little crispy.

9.  Enjoy with a Fermented Food

    These were a little heavy, so I had fermented salsa mashed with avocado as the side.  But I ate everything before I remembered to take a picture.

 

​



Thank you for reading!




The Dopamine Bean

in , ,
“I don’t do drugs. I am drugs.”
— Salvador Dalí

    I take Mucuna Pruriens on a pretty regular basis even though tolerance is acquired quickly.  The silver lining is that tolerance dissipates just as fast.  M. pruriens an amazing herb.  Commonly known as Velvet Bean, M. pruriens is native to Asia, but is also found in Africa and South America.  It has a long history of use in traditional medicine all over the world.  On top of being a great herb for human consumption, as a legume, it’s a powerful nitrogen fixer.  

    M. pruriens is interesting to me because it contains many powerful neuro-factors, most abundantly and famously, L-DOPA.  In addition, there are also trace amounts of serotonin, 5-HTP (serotonin precursor), nicotine, DMT, and norharmine.  That’s such a dynamic mix!  It contains serotonin and dopamine and both of their precursors.  It contains nicotine and DMT, which are both psychoactive.  To top it off, norharmine is an MAOI, which helps protect the aforementioned substances.  Granted, these are very small percentages and if the effects were noticeable, the plant would be “illegal.”  But it is interesting to me that all of those are found in the same plant.  And even though the dosage is small, the energetics are still there.  Since L-DOPA is found most abundantly, that’s all I’m going to cover for now.

L-DOPA

L-DOPA

    Levodopa is the precursor to dopamine, adrenaline and noradrenaline.  The L indicates the chirality of the molecule.  A molecule is chiral if it is asymmetrical; if the mirror image is not the same.  The enantiomer (mirror image) of levodopa is D-DOPA, or dextrodopa.  As far as I know, D-DOPA is not biologically active in humans.  L-DOPA is also a precursor to melanin.

    Dopamine is one of the most abundant hormones in the human body and has its arms and legs in all different kinds of functions.  I prefer to take precursors, as in most cases it’s harder to overdose.  The upside of L-DOPA is that it can cross the blood brain barrier. Once in the central nervous system, it is then decarboxylated (off-carbon) to dopamine.  Inside the brain, dopamine is associated with motor control, motivation and arousal.  The Substantia Nigra contains a large amount of motor related dopaminergic neurons.  Damage here results in Parkinson’s.  “Substantia Nigra” translates (from Latin) to “dark substance,” and is known as such because of the dark pigment of the neurons.  If you’re David Wolfe, you probably already knew this.  I think one of the most interesting uses of dopamine is in the eye.  It’s released in the retina from cells that have no axons.  This only happens in daylight, and enhances visual perception.  The cones become more active, with an increased sensitivity to color and light.

    If you aren’t yet convinced that M. pruriens is a Jing herb, you will be now.  Dopamine is involved in regulating the immune system, including stimulating bone marrow and helping fight cancer through DNA protection and more efficient apoptosis.  Here’s the kicker, there are dopamine receptors inside the kidneys!  The kidneys actually produce dopamine!  Most of dopamine’s actions in the kidneys are related to sodium regulation and blood flow.

    I have been using Sun Potion’s Mucuna Pruriens Extract for a while now and am very satisfied.  Their extract is on average 15% L-DOPA.  The plant material is organically grown in India and cold processed.  To me, there’s not much in it for flavor.  A little smokey perhaps.  It goes really well with He Shou Wu, a potent MAOI-B, or Rhodiola.  Not surprisingly enough, it’s commonly paired with cacao.  Combine the neurotransmitter boosting effects of M. pruriens with theobromine, anandamide, PEA and cacao’s own MAOIs, and you're in for a real party!

 

 

Ultimate Party Tonic

400mL of liquid of choice (warm but NOT HOT gynostemma, gotu kola or other favorite tea)

1 Tbsp Cacao

1/2 Tbsp fat (coconut oil/ghee/tocos)

1/2 Tbsp Honey

1/2 tsp Mucuna Pruriens Extract

1/2 tsp He Shou Wu Estract

1/2 tsp Rhodiola Extract

1/8 tsp Sea Salt

 

Mix/Blend and enjoy!

The Most Opulent Face Wash

in ,

The Most Opulent Recycled Face Wash

“If I were two-faced, would I be wearing this one?”
— Abraham Lincoln


    I don’t like to waste.  I’m assuming you read the post on how to make the richest almond milk.  Well, with the leftover almond pulp, I’m going to make the most opulent face wash.  I don’t usually put anything on my skin that I wouldn’t eat.  I grew up using Dr. Hauschka’s Cleansing Cream.  My mom’s been using it longer than I can remember, so when I started washing my face, that’s what I used.  I used it regularly until about a year ago, when I started washing my face less often.  Towards the end of my Dr. Hauschka career, I got their book.  It gives directions on how to make most of their basic products.  Cleansing cream? Almond Butter.  Toner?  Apple cider vinegar.  Looking back, it’s so obvious!

My nut-milk bag was in the wash, so I used this cloth.

My nut-milk bag was in the wash, so I used this cloth.

    I like things to be simple, so this face wash recipe is really easy with few ingredients that are all edible:  Almond flour, coconut oil, and essential oils.  I usually use frankincense and lavender.  Both are known for their beautifying qualities.

    The first step is making almond flour from the pulp.  The longer you blended the milk, the finer your flour will be.  However, don’t fret if you have a chunky pulp.  Spread it out on a sheet to dehydrate.  Try to break up any big clumps, they can start to ferment on the inside if they get warm and don’t dry.  Drying the pulp exponentially extends the shelf life.  In these images here, I did not dry the pulp as I only made a small amount that I’ll use in a few days.

    Once they’re dry, I mean really dry, toss them in a blender and grind again, so you get a consistent texture.  Store any flour you’re not using in the freezer.  Now that you’ve got the flour, I’m just going to walk you through the steps I take to get a face wash.

You'll need:

1/2 Cup Almond Flour

2 Tablespoons Coconut Oil

2-3 Drops each Frankincense and Lavender Essential Oils

 

    I like to be gentle with this, mixing it by hand in a non-metal bowl using a wooden spoon.  I store it in a little short mason jar.  I only make a little at a time, so I can’t speak to how long it will keep.  When I take a shower or bath, I put it on my face and let it sit.  I like to open my pores and let my skin soak up the oils (I’m assuming you either have clean running water, or filter your shower water).  I rub it in not long before I rinse it off.  The almond meal makes a great exfoliant.

 

 

 

A few notes on essential oils:

    I’m not brand loyal, I’ve used Elizabeth Van Buren, YoungLiving and I have a doTerra Frankincense, which so far has been my favorite Frankincense.  But I think it’s important to get good oils.  Look for 3rd party tested (with great results) and food/therapeutic grade.  Depending how good you want your oils to be, you can also look where they’re sourced.  

    I also think it’s important to go by latin names.  There are roughly 30 different species of Lavendula (Lavender).  My preference is Lavendula angustifolia, or True Lavender.  The doTerra Frankincense I have is Boswellia frereana.  Something else to consider is the source.  Lavendula angustifolia is native to the western Mediterranean, while Boswellia frereanna is native to eastern Africa.  I want my essential oils to be made from Di Tao herbs.

 



    While I enjoy making my own skin-care products, I’m currently trying out a few different Living Libation’s oils and creams, which I am in love with, but not ready to report yet.


Thank you for reading! (If you did)

The Richest Almond Milk

in
“Whereas Feuerback had argued that you are what you eat, Marx and Engels insisted that you are what you produce - and how you produce it.”
— Francis Wheen
Aerial Cutting Board

 

Well, just to be safe, I’m going to cover all my bases.  Almond milk is a staple in my refrigerator.   It can make a great base for soups, give a little fat for green smoothies, or turn into the perfect tonic latte (more on this later).

 

Contrary to popular belief, you don’t have to label yourself as “vegan” to enjoy almond milk!  I personally use it as a milk of choice.  I only like cow’s milk for eggnog, which is a once a year thing.  I don’t generally eat unfermented dairy.  You don’t know what’s coming straight out of that cow’s teet!  I like my dairy with culture, so I know what to expect. 

 

I’m not into store-bought almond milk.  It’s hard to find an almond milk with few ingredients, let alone quality ingredients.  There are the obvious things to look for, like if or how it is sweetened, if the almonds were sprouted, if the end product been pasteurized.  These will most likely be labeled.  However, all almonds produced in the United States are legally required to be pasteurized.  Even if they’re “raw!”  I don’t see much point in sprouting a pasteurized almond.  The only way to get around this is to buy foreign.  Chances are, the sprouted almond milk you’re drinking probably isn’t sprouted!  Because it’s dead.  I mean, with this drought we’re in, let’s boycott California grown almonds anyway!  The US supplies 85% of the world’s almonds.  And they’re all pasteurized.  There’s more to this, like whether it was steam or PPO processed.

 

So, you went to the store, bought your truly raw Italian almonds.  Now it’s time to soak those bad boys.  You’re reading this because you want to drink the best almond milk, right?  Then you’re going to use distilled, spring or at least reverse osmosis water.  My preference is distilled.  Soak them for 8 or so hours, a little less if using distilled.  Make sure the bowl is big enough,  they swell.

 

If you soaked just enough for one batch, then just rinse them off and toss them in a blender.  I’m not brand loyal, but Vitamix, if you’re reading this, call me, I think we could work something out.  If you soaked to save, still rinse them off.  But put them in the dehydrator instead of your blender.  At least the extras anyway.  I’m not going to make any specific recommendations, I find dehydrating differs across the country.  Let’s say 112-118 depending how “raw” you want to go.  It goes without saying, the lower the temperature, the longer the time.  Did I just say that?   

 

So this is the richest almond milk because it has all the necessary components for a satisfying, 

health inducing nut milk, and nothing more.

 

 

Vanilla - The varieties of vanilla I don’t think vary too much health wise.  Someone correct me if I’m wrong.  I like to look for the most fragrant and still moist.  It’s impossible cutting into a rock hard vanilla bean, even with a ceramic knife.  And dangerous.  In these pictures I was using a Madagascar Bourbon vanilla extract.

 

Sea Salt - Table salt.  If you’re here, you know why not.  Himalayan salt:  It’s alright in my book.  It’s clean, for the most part.  But at the end of the day, it’s a rock.  I don’t want to eat rocks.  The sea salt is a necessary component of this recipe, as it brings out the already present flavors, as well as conditions the distilled water.

 

Non-GMO Soy Lecithin - Lecithin is a necessary component of cellular function, and is sometimes supplemented for brain health, but I use it because it’s a great emulsifier.  It keeps binds the fats and water so it remains homogenous.

 

Ceylon Cinnamon - Ceylon cinnamon is real cinnamon.  Canella and Cassia do not contain nearly as many health promoting factors.  True cinnamon opens all of the 12 meridians.

 

Raw Stoneground Coconut Butter - This is the best, even right out of the jar.  It adds a certain flavor and a real creaminess you can feel.  Also, fat.  Raw, because there’s no reason for a nut butter to be cooked.  Stoneground, because I think there’s something magical about grinding in a circular motion between polycrystals.

 

Raw Local Honey - Honey is amazing, so satisfying and sweet.  One of the top health foods in my book.

 

Sprouted Raw Almonds - We went over this.

 

Distilled Water - When you make your own, you know what kind of water is being used.

 

 

We went over sprouting already, so here's the breakdown

 

Blend:

1 cup of sprouted almonds

3 cups water

 

Make sure everything is well blended

 

Strain through a nut milk bag

 

Rinse the blender container out.  Now add the dry ingredients.  Do this first, so that if you put too much of something in, the almond milk isn’t lost.

 

2 Tablespoons Coconut Butter

1 Tablespoon Honey

1 Teaspoon Cinnamon

1 Teaspoon Lecithin

3/4 Teaspoon Vanilla

1/2 Teaspoon Salt

 

Pour the plain almond milk into the container, and blend on high for longer than you think.  You want it to really emulsify.  The lecithin will create a great foam.  This is great if you want to blend it until it’s warm, and use it for a latte, which some have referred to as “deliciousness incarnate.”