GREEN NUTRITION

December 11, 2024

My new favorite oil to use and cook with is AVOCADO OIL! Avocado Oil is very versatile. It can be used for cooking, lubrication, and cosmetics. It's extracted from the pulp of avocados. (Wikipedia.org) (bonappetit.com) It has a high smoke point (520 degrees), so it works well for frying. It can be used for salad dressing and marinades as well? The health benefits it has include anti-inflammatory properties, it contains nutritious Vitamin E, it contains carotenoids, and is high in monounsaturated fatty acids, which help lower your LDL cholesterol. Overall, Avocado Oil may help prevent heart disease, and lower inflammation in the body? (health.com) So, try replacing butter, other oils or fats in your cooking process. It just may do your heart some good?!...

GREEN NUTRITION

November 13, 2024

MAHA (Make America Healthy Again) appears to be planned and in full swing for the future changes to our food industry? Robert Kennedy Jr. has been handed the reins to make the changes in the FDA, EPA, and Agricultural businesses to make it happen? Considering many ingredients in our food supply are banned in most other countries, this is monumental, to say the least?! One of my biggest hopes is that they ban spraying glyphosate on our produce, grains, and other food supply? But in reality, it may take some time? In the meantime, continue to eat clean, whole, organically grown foods. Eat less processed foods as well? And who know, it may be less complicated than we think to clean up our food supply? Because, many people have had these goals for some time? And remember, you can be in charge as well by spending your money where it is safer and healthier until then??...

October 25, 2024

GREEN NUTRITION

WEEDS?! Are there health benefits of weeds??? Yes! What we may consider weeds, may have nutritional health benefits for our bodies?! There is also clinical evidence for these benefits as well?! Here are a few that I like:

(MotherEarthNews.com/5-Beneficial-Weeds)

1. Dandelion Root- Dandelion root is known to have anti-inflammatory properties. Dandelion root contains "inulin" which acts as a probiotic bacteria. It has been well known as an herbal supplement, tincture, and tea for help with digestion and liver support. Animal studies have shown liver protective effects. I have routinely used dandelion root tea in my regimen for when I am detoxing my body. 

2. Red Clover- Red Clover supplementation has been shown to help reduce the severity of menopause symptoms. And animal studies have shown helpful effects on cholesterol levels and gut microbiome health. One of the best ways to digest red clover is in tea. Steep 1-2 teaspoons of the dried leaf and/or flower per cup of boiling water for 20-30 minutes. 

There are MANY "weeds" that are actually beneficial, not only to ingest, but can be made into ointments as well! These are just two of my favorites. But check the link above for more ideas?! You may just see dandelions in a whole new way? I know I do!...

GREEN NUTRITION

September 12, 2024

Food has a frequency??? Really??? YES!! Wow, that is totally eye opening for sure! In fact, "the longer a food item is removed from its source, the lower its frequency." (www.healthenergiesvaughan.com Apr. 2022) Well, that makes A LOT of sense! So, it would seem then that whole, organic foods like fruits and vegetables that are "fresh" are best?! It seems through research that you can even elevate your mood eating high frequency foods! It appears that these foods replenish your body so much that YOUR energy fields become magnetic as well?! Bottom line, try to eat fresh foods and make homemade meals as much as possible to increase your own frequency! Because, higher frequencies mean better health, joy, and positivity! So, take a walk on the organic side? It'll give you good vibrations!...

GREEN NUTRITION

August 29, 2024

No matter what your religious beliefs are, it appears "THE TREE OF LIFE" appears quite frequently in our foods. Especially, in some of our fruits and vegetables?! Biblically, it may symbolize a connection to the afterlife and/or divinity. (houseoflor.com)

Universally, the Tree of Life is a symbol of unity, connection, and strength. (www.wikihow.com) Jan. 2024

But, however you look at it, it can hold a profound spiritual significance across various cultures and beliefs. (www.saffronmarigold.com)

Some people feel that fruit trees themselves represent abundance and prosperity? Others believe biblical trees represent life, growth, and fertility? And yet others believe that Christ is indeed the Tree of Life? 

So, if we are to believe that the Tree of Life represents longevity, and fruitfulness, I would say that incorporating ANY of these natural food sources is important, necessary, and they do taste "heavenly?" At least that's how I feel about a homegrown tomato indeed?!...

GREEN NUTRITION

August 12, 2024

It's hard to believe?! The same company that produces poisonous lawn care products like Roundup also produce many of the food products that we eat?! You would think it would be a conflict of interest? Or at least a concern?? The real problem is that most Americans do not know where or how their food is processed? And that is concerning? Yes, we can read labels. And many times we cannot even pronounce the chemicals added to our foods? And more worrisome, are some of these agricultural/lawn chemicals finding their way into our processed foods?? It may be possible, either by the way products are grown, produced, or stored?? To be fair,  I must report that Bayer merged with Monsanto on May 9, 2016. However, they state, in this merger that "the combination will allow more effective innovation delivering more choice, quality, and food security. Bayer is acquiring Monsanto, and our intent is to integrate the Monsanto business with our Crop Science business." (sec.gov/Archives/edgar/data) Well then, I think I'll stick to my less or minimally processed organic foods? Because it "appears", that bioengineered foods are definitely part of the  processed foods of the future??? 

GREEN NUTRITION

June 30, 2024

Fasting dates all the way back to Biblical times. Mostly, the Bible discusses "fasting" on the Sabbath. This includes fasting from food from sunrise to sunset once a week. But, according to: healthline.com/nutrition/fasting Sept. 2023, "fasting may provide benefits to include: weight loss, blood sugar control, and protection against cancer and neurodegenerative disorders." However, there are MANY ways to fast? So, what is best or correct? The simple answer is that there is no "correct" way to fast?! In general, abstaining from all or some foods or drinks for a set period of time defines the term of fasting. According to a 2023 study of 209 participants," intermittent fasting 3 days per week can reduce the risk of type 2 diabetes by increasing insulin sensitivity. In addition a 2022 research review noted that intermittent fasting and time-restricted feeding may reduce risk factors associated with metabolic syndrome that can increase the likelihood of type 2 diabetes, heart disease, and stroke." I agree that additional studies are needed however, to compare the effects of fasting vs. calorie restriction?? For example, will people just overeat after their fast is through? Will intermittent fasting lead to eating disorders? Will intermittent fasting put some people with health conditions in peril? Can you become dehydrated while intermittent fasting?? So, the verdict is still out on the choice to "fast." AS ALWAYS, consult your health practitioner  and/or nutritionist before embarking on any fasting or calorie restricting diets? I'm afraid I'm getting hungry now?? ;)

June 13, 2024

GREEN NUTRITION

My peas are coming along in the garden. It shouldn't be too much longer until harvest. And they will be a benefit to my immune system as well! Because, peas are a good source of vitamins C, E, zinc and other antioxidants. They also contain vitamins A and B which help reduce inflammation and lower the risk of diabetes, heart disease, and arthritis! Peas are also considered a superfood for being rich in fiber which benefits gut health as well. AND, bodybuilders like to eat peas because they are a source of plant protein containing specific muscle-building amino acids that stimulate post workout protein synthesis. (trailrunnermag.com Jan 2022) Green peas seem to take the lead in being the healthiest as they are low in saturated fat, cholesterol, and salt. They are also an excellent source of magnesium, vitamin K, thiamin, and manganese. (medicalnewstoday.com Jan. 2022) So, whether you grow your own, pick some up from the farmers market, cook from frozen, or even eat canned peas, they are a great option to add to your diet. Fun fact about peas as well?? They are actually classified as a fruit! Even though most people refer to them as vegetables...

May 30, 2024

GREEN NUTRITION

The National University of Singapore published a study in Food & Function, of improved eye health in older adults. It was found that "eating just 1 1/2 cups of grapes a day for four months showed significant increase in macular pigment optical density, plasma antioxidant capacity, and total phenolic content." (MaryJanesFarm Apr.-May 2024) On the contrast, those that ate no grapes saw a significant increase in harmful ocular advanced glycation and products. This is a key risk factor for eye disease. In addition, eating grapes showed retinal structure and protection in mice. Since grapes are full of natural antioxidants and phenols, it is a beneficial addition to any diet, no matter what your age. But, especially after age 50yrs. when macular degeneration most commonly occurs because macular degeneration affects your macula, which is the central part of your retina. In addition, it may also be proactive at a younger age as well, especially if you have a family history of eye disease, smoke, are overweight, have high blood pressure, are white, or eat foods high in saturated fats like meat, butter, or cheese. If you do have any risk factors, you may want to see your eye doctor for regular screenings. And, by all means, add those grapes to your daily menu!,,,

May 14, 2024

GREEN NUTRITION

Have you wanted to start eating clean? Or at least add more whole foods to your diet? If you're not sure where or how to start, here are some ideas:

1. Drink Plenty Of Water. Staying hydrated is key. Drinking filtered and/or natural spring water is best. Keep a pitcher that filters water in the fridge if you don't have filtered water on your tap. Having it readily available is key to prevent your from grabbing that other non-healthy choice of sugary drinks instead.

2. Limit Processed Foods. Boxed, frozen, sugary snacks, white breads and pasta are included in this category. Basically, any food item that does not add any nutritional value should be excluded.

3. Start Adding More Fresh Fruits And Vegetables. Eating fruits and vegetables will add fiber, nutrients, minerals, and vitamins to your diet. Try eating them as close to their natural form as possible.

4. Try Cooking/Preparing Foods At Home. Cooking at home helps you know the exact amount of seasonings, salt, or other additives that you are adding to your food. Eating fresh foods at home that don't require cooking counts as well!

5. Choose Organic When Possible. Most organic foods are not processed, genetically modified, or grown with or around harmful chemicals. Buying at local farmer's markets counts too!

These tips will get you started? Taking baby steps counts as well! Because, Rome wasn't built in a day as they say??...

April 30, 2024

GREEN NUTRITION

I've recently changed my diet to include the "Wahl's Protocol."
The Wahl's Protocol is a diet  created by a doctor who suffers from MS. Her Multiple Sclerosis had worsened so much that she had to use a reclining wheelchair daily. She decided to research nutrition to see if  proper and/or specific nutrition could halt or even heal her autoimmune disease? Since doctors aren't taught much about nutrition in medical school, she became aware soon enough that it is something they should be studying in depth?! She came to a few conclusions. First, that she needed to stop inflammation in her body, and secondly to support her mitochondria. Mitochondria are the basic chemical energy needed to power the cell's biochemical reactions. This includes most biochemical and physiological processes, such as growth, movement and homeostasis. (www.ncbi.nlm.nih.gov) Mitochondria are also present within the myelin sheath that covers nerves cells? This sheath is what breaks down in MS, causing nerve degeneration. So, what did she discover?? She discovered that "nutrition" can heal as evidenced by her remission from her disease where she is now practicing again, out of her wheelchair, and on the rode to recovery?!! And, what does the diet entail? In a nutshell, it involves eating up to 8 cups of fruits and vegetables per day!!  She includes lean meat especially organ meat, healthy fats and oils, nuts and seeds as well? Also, reducing those nutritional items that cause allergies most common to people such as dairy, eggs, gluten and ALL processed foods! She also encourages exercise as you improve, grounding, and nerve stimulation techniques?! So, I'm up to 4 cups of fruits/veggies/day. I've got a ways to go? But, just maybe if we give our bodies what it truly needs, it can recover and heal??

Guess it's time to eat my salad???...

March 29, 2024

GREEN NUTRITION

Being honest about what we eat & drink is the first step to evaluating our diets? Dr. Northrup is so correct about not only writing down what you eat but journaling your feelings as well! Because, it's not just about "WHAT" you put in your mouth, but WHY as well?? No matter how well meaning you may be, sometimes we "EAT" our feelings?? For example, how many times has a bad day ended with ice cream? I'm guilty for sure?? Nourishing our bodies should be our main goal! Food can and IS our medicine in so many ways?? And, foods that are good for you can be delicious as well?? So, take Dr. Northrup's challenge and journal your food entries and feelings?? You might just learn a little about yourself?.....

March 14, 2024

GREEN NUTRITION

Are parasites in our food chain? Are we ingesting parasites on a regular basis? According to cdc.gov, "Numerous parasites can be transmitted by food including many protozoa and helminths. In the United States, the most common foodborne parasites are protozoa such as Cryptosporidium spp., Giardia intestinalis, Cyclospora cayetanensis, and Toxoplama gondii; roundworms such as Trichinella spp." I can speak specifically regarding Cryptosporidium in where I had an infestation almost 30 years ago. I received medicine, but my gastrointestinal system has never been the same?! Foodborne bacteria and parasites can cause serious health implications for sure?! Common food sources affecting humans are water, food grown in contaminated soil, infected food handlers, raw meats, raw fruits and vegetables, unpasteurized cider and milk, and raw or undercooked seafood. Some symptoms include nausea, lack of appetite and wt. loss, abdominal pain and bloating, and/or fatigue and general weakness. (blog.foodsafety.ca)  Prevention is key. Most parasites can be killed through the cooking process of 165-180 degrees F.  Drinking filtered water, washing your hands frequently, and eating foods that inhibit and or kill parasites like pumpkin seeds, raw garlic, black walnuts, papaya seeds, berberine, wormwood, apple cider vinegar, and beets and carrots will help as well. Some infections may clear on their own, but some people may need prescription antiparasitic meds additionally. Also, many parasites may not be be able to be viewed under the microscope, so vigilance is necessary! Stay safe by implementing preventative means...

February 29, 2024

GREEN NUTRITION

Zinc is an essential mineral for your immune system! It aids in the communication between cells and plays a role in the inflammatory response. T cells that work to destroy viruses are in part regulated by zinc. (reviewscout.org) Since zinc deficierncy can cause immune system dysfunction, it may also be necessary to supplement? Zinc has been shown especially to decrease the incidence of respiratory tract infections as well! But, zinc requires a "transporter" to improve bioavailability for best results. So, one transporter shown to effectively transport zinc includes tumeric curcumin. The National Institutes of Health recommend adults over the age of 19 receive 8-11 milligrams of zinc per day. Besides supplementation, how can we provide our body with zinc in our daily diet? The top dietary sources of zinc inclue meat, where just 3 ounces of chuck roast provides 7 mg., or 3 ounces of seafood like oysters, lobster, shrimp, mussels, flounder and crab can offer up to 74mg of zinc! If you are not a meat eater, tofu can offer a small amount of zinc as well? Other foods like nuts and seeds, dairy products, fortified foods and oatmeal, and fruits and berries like blackberries, raspberries, blueberries, avocados, peaches and squash are good sources as well. (www.puritan.com/blog) Make sure to eat a variety of these foods to get enough zinc in your diet.  And for an additional source, supplementation, especially during flu season, may help as well? Popular OTC supplements like Zicam, Airborne, Airshield, etc. are available for immune system help. I like to take an Airshield gummie before going to crowded places, around someone with respiratory sickness, or during stressful times? Just remember to take them as directed and/or needed. Your immune system will appreciate the boost?!...

February 14, 2024

GREEN NUTRITION

The "new" name for unhealthy high fructose corn syrup is "corn sugar." Fortunately, the FDA rejected the ingredient name even though the industry was already using the new term in their advertising?! (MaryJanes Farm Dec-Jan 2024) The Corn Refiners Association is working hard to change the image of this unhealthy  product, high fructose corn syrup? But, they are also  advertising that "sugar is sugar." However, high fructose corn syrup comes from mainly GMO crops and 90% of corn grown in the US is now genetically modified! What's bad specifically about high fructose corn syrup is that it is highly processed, and is not recognized as "sugar by the body." And, excessive intake can increase insulin resistance, obesity, and metabolic syndrome. diabetes, hypertension, and heart disease. (healthline.com)  Look for HFCS in canned fruits, baked goods, desserts, yogurt, jellies, candies, syrups, and MANY fast food items (www.ncbi.nlm.nih.gov) Many other countries have now restricted corn syrup use.  So, for a healthy liver, it is essential to avoid high intake of HFCS. One way to avoid HFCS is to avoid processed foods like condiments, etc. Reading ingredient labels are imperative to avoid HFCS. Because,It's better to be safer than sorry? ...

February 1, 2024

GREEN NUTRITION

It's a true statement. Eating less sugar will improve your health for sure?! But how much is o.k.? According to the AHA guidelines, 25 grams or less of added sugar (6 teaspoons) is good for overall health. (Popsugar Fitness) And, the Dietary Guidelines for Americans recommends limiting calories from added sugar to no more than 10% each day. (Office of Disease Prevention) Men can get away with consuming a little more sugar, around 9 teaspoons of added sugar/day. However, lets clarify what "added sugar" means? Not only is it the sugar you add to your coffee or tea, it includes all the "hidden sugar" in processed foods, like ketchup, yogurt, salad dressing, etc. And remember sugar is naturally in milk, cheese, fruit, etc. So, how do we get a handle on the sugar addiction? Here are some tips:

1. Reduce adding sugar to beverages, cereals, or fruit. 

2. Replace sugary snacks with wholegrain foods, or naturally sugar free or low sugar fruits and veggies. 

3. Reduce colas, fruit juices, or other sugary drinks.

4. Eat whole fruits versus canned fruits.

5. Check labels for those sugars hidden in condiments, etc.

6. Give yourself some leverage. Baby steps are o.k. and may reduce strong cravings.

7. Try natural sweeteners if needed like stevia or monkfruit.

Remember, the deck is stacked against us because they continue to add sugar for flavor enhancement. So, any improvement should be applauded! Stick with it! Your body and figure will thank you?!.

..

January 14, 2024

GREEN NUTRITION

We're all guilty of eating "not so healthy" over the holidays?? Well, maybe I should just speak for myself?? But if you're like me, don't overthink it? Let's just get back on track, shall we? Easier said than done, I'm thinking? Here are some tips:

1. Don't dwell on guilt.  It's not healthy to dwell on what's already been done. Forgive yourself, because we are not perfect. Make a conscious choice to move on.

2. Start by eating mindfully. Realitically realize what you're eating and how much you're eating. Are you hungry, or just bored? Are you eating while watching TV? Are you enjoying each bite of food? Start your meal with thanks giving...

3. Make a conscious choice to eat. Some people make a plan for their meals? But also, choose to eat well balanced and an appropriate serving size. You DON'T have to deny your appetite. Just eat with perspective. Dieting decreases your metabolism. So denying yourself calories can backfire. Eat when you're hungry, don't wait until you're famished. 

4. Get back to basics. Eating out less, and increasing home preparation of food will help. This way you know exactly what you are preparing and what ingredients you are consuming. Add whole foods and fruits back to your diet. Decrease processed foods as much as possible. Slowly, your body will crave the better nutrients.

5. Increase your water intake. Not only does this flush out your system, but also helps regulate your hunger. Many times we are thirsty rather than hungry. Filtered water is best. Add a slice of lemon or lime and you will increase your body's ability to detox as well! Each person's water intake will depend on how active you are? So, the suggested 8 glasses of water a day may not apply to everyone? But, surprisingly during the Winter, our water needs increase?! So, don't be surprised if your body appreciates an extra glass? 

6. Resume physical activity & sleep. Even though the weather may not cooperate, allow yourself to move about at least once an hour. Being a couch potato won't help. Taking a walk daily, shoveling snow, doing housework, working an exercise program are all ideas to get back on track? This will also help you get your sleep routine back as well??

Getting back on track is a good thing! Your body will thank you!

December 31, 2023

GREEN NUTRITION

How's your liver faring this holiday?? Toasting the holidays with a drink or two is festive. However, new studies are reporting that alcohol may increase cancer risk, and decrease lifespan?! (MaryJanesFarm Dec-Jan 2023) But, if you are going to drink, there are a few supplements that can help? N-acetyl-cysteine (NAC) + Thiamine (B1) can help those drinks be less toxic to your liver?. Adding Vitamin C can help as well? These three supplements taken before you start drinking may help block the toxic effects of acetaldehyde (the cousin to formaldehyde!) that alcohol is metabolized into!  Because, if you are drinking more than one drink an hour, you may start to experience acetaldehyde buildup to include symptoms of racing heart, pounding head, nausea, dehydration, and dizziness?! You're essentially "pickling" you liver?? However, 100% of animals studied all the way back in 1974, survived a large acetaldehyde challenge when taking supplementation prior to the toxic doses?! Although no human studies are available to back the findings. Why? It's because these supplements are safe, inexpensive, and readily available? And. we know that pharmaceutical companies are not inclined to run studies that they cannot profit from?! Just be sure to use high quality supplements made in reputable companies! You can look for the certification seal on the bottle as well? But, as always, Never drink and drive! Happy New Year Everyone!!!...

December 15, 2023

GREEN NUTRITION

Who knew carrots had so many benefits?? Wow, next time I need some endurance, I'm gonna munch down some carrots? No wonder my dog likes to snack on them?? They are actually a powerhouse of nutrients! And, kids seem to like them as well? They are usually the one vegetable that you can get kids to eat?! According to: (Vina Bidal, Mixedarticle.com Oct. 2023), there are 13 great benefits of carrots:

1. Boost Immunity- Carrots contain Vitamins A,E,C, and B6. These vitamins all help with production of collagen, preventing infections, healing wounds, and preventing inflammatory damage. 

2. Improve Eyesight- I think most of us have heard of this one benefit due to the beta-carotene that is transformed into Vitamin A in the body? They also contain lutein and zeaxanthin that helps prevent macular degeneration.

3. Reduces Risk Of Cancers- They contain antioxidants, Vit. A & C, which fight against damaging free radicals and slows the growth of cancer cells!

4. Improve Digestion- They are a great source of fiber and stimulate digestive juices!

5. Aid In Wt. Loss- They are low calorie and increase fullness with their fiber. 

6. Diabetes Control- Carrots are rich in Vit. A, potassium, fiber and antioxidants, which are helpful for managing blood sugar levels AND they are low in sugar,

7. Improves Dental Health- Carrots act as a natural toothbrush by breaking down carries and food stuck in teeth. Vitamin A helps in forming tooth enamel as well!

8. Regulates Blood Pressure- Just ONE carrot a day lowers risk of heart disease because it contains significant amounts of potassium. Potassium improves blood circulation, reducing blood pressure by acting as a vasodilator.

9. Healthy Skin Promotion- Lutein and carotenoids protect and improve skin from UV damage. Vit. A & C help maintain skin's elasticity and hydration as well!

10. Boosts Memory- contains luteolin which helps reduce brain inflammation and memory decline. 

11. Enhances Hair Growth- Vitamin A produces sebum that conditions the scalp along with Vit. B,E, magnesium,and phosphorous which improve blood circulation to the scalp. Vit. C promotes healthy, glossy, shiny, and luster to hair too!

12. Helps Menstrual Cramps- High amounts of iron and beta-carotene helps control heavy bleeding. Drinking carrot juice helps with painful cramps as well!

13. Promotes Liver Health- Carotenoids remove liver toxins, manage cholesterol, and regulate blood sugar.

So, carrots for the win!!! I eat them everyday, I hope you will too!

December 1, 2023

Green Nutrition

Is preserving by home canning the best way to preserve nutrients? Well, it depends how you home can?? There is no doubt that fresh, unprocessed food is besh for both micro and macronutrients. Macronutrients are proteins, carbohydrates, and fats which are structurally difficult to change unless altered by high heat? Micronutrients are minerals, vitamins, and phytochemicals. The plants get minerals from the soil by absorbing them through water. Vitamins are organic substances that plants contain that our bodies can use when we eat the plants. Phytochemicals are like antioxodants that can enhance our immunity, detoxify, and repair damaged DNA when we eat them. They actually help protect the plants from sun damage, insects, drought, and microorganisms. They also are responsible for the produce's color and flavor as well. (MotherEarthNewsAug/Sept. 2023) Here are some suggestions to retain as many nutrients as possible when canning foods:

1. Can food immediately after harvest.

2. Can when ripe but not overripe.

3. Water soluble vitamins may leach into the aqueous solution by up to 25% that the food is canned & stored in, so you can incorporate the canned fluid as well when cooking and eating canned vegetables after opening. 

4. Vitamin C degrades drastically over time and is best eaten fresh as in fruit. But, shelf life should be considered in those fruits high in Vitamin C. Try to consume within 13 months.

5. Storing your canned foods is also important! Light, heat, and oxygen in storage all play a role. Store out of direct light and in cool temperatures between 50-70F. Avoid temps below freezing or above 90F to stay safe.

6. Always follow all safe canning practices to maintain nutrients and avoid botulism poisoning!

November 2, 2023

GREEN NUTRITION

It appears that many of our "packaged" foods contain soybean oil? But, what is so bad about soybean oil? After all, it consists of heart healthy polyunsaturatedf acids? However, high consumption of soybean oil has been linked to obesity, diabetes, Alzheimers, anxiety, depression, and potentially autism. And now the list includes ulcerative colitis as well? (UCR.edu July 2023) Now, widely consumed vegetable oil leads to an unhealthy gut- says UCR news. Functional medicine practitioners warn us to stay far away from soybean oil as well? The reason soybean oil is used heavily in processed foods is becasuse of its neutral flavor and cheap pricetag. In fact, 90% of oilseed production in America is from soybeans. It also has a high smoke point which makes it good for cooking. Highly processed, refined soybean oil is most common in processed foods. Therein lies the problem? Solvents are used to extract the oil, it can therefore be pro-inflammatory. It contains aflatoxins which are mold toxins. It is susceptible to oxidation which produces toxic byproducts. Most soy grown is also genetically modified. And one study showed soybean oil can genetically alter the brain, specifically the hypothalmus. (mindbodygreen.com Jan. 2023) The best way to avoid harmful refined soybean oil is to read labels. Cold pressed and/or organic varieties are best. But, its better to look for oils with a better omega 3/omega 6 ratio as well? But, the easiest way to avoid refined soybean oil is to eat less packaged foods. And, eating an organic whole food diet is the best way to eat as healthy as possible?? So, choose wisely for your best health!...

October 17, 2023

GREEN NUTRITION

Is sugar addictive??? I say, YES! I personally have been trying to eliminate most sugar in my diet for well over 20 years?! Sugar seems to give you that boost you need, increased energy, and feel good hormones? However, that is usually short lived, due to the inevitable blood sugar "crash" soon after? Sugar is the major contributing factor in our obesity epidemic in this country. Now, they've been pretty tricky getting us here in this dilemna however? Because, it is "hidden" in many foods as well! According to the World Health Organization, adults should have no more than 30g of sugar a day. That is equivalent to approximately 7 sugar cubes. And children should have no more than 19g-24g/day as well. (Kerry Torrens- Nutritionist April 4, 2022) When eating excess sugar it can lead to weight gain, diabetes, heart disease, tooth decay, etc. So, when checking product labels, check for any ingredients that end with "ose" ie glucose, lactose, fructose, maltose, sucrose, etc. Also look at total carbohydrates and sugars on the ingredient list as well. Try to stay between 5g-20g total per serving to meet your goals to lowering sugar in your diet. The easiest way to accomplish this is to eat whole foods. Decrease the amount of sugars added to coffee, tea, etc. Reduce sugary drinks too. You may be shocked to realize most sugary drinks at coffee shops, etc contain at least 100g of sugar per serving!!! So beware! I have tried some sugar alternatives like xylitol, stevia, etc. But also, these may have side effects like loose stools??  No fun! So, best to stick with water. Filtered water is best as well? Don't try to bite off more than you can chew at first however? (Pun intended!) Start reducing your sugar intake slowly and before you know it, your "sugar cravings" will be reduced too? As for me? I've done better over the years. But, it is a constant battle, especially around the holidays!! Stick with it, and you'll get there!...

GREEN NUTRITION

August 18, 2023

Plant Based Beverages are all the rage! But do they live up to their hype? The plant based nondairy market is projected to reach $67 billion in the next few years. So, what are the differences and what are the benefits? We'll look at 4 nondairy alternatives today:

1. Soy- made from whipped soybeans. It is good for those who are dairy and nut free. It contains 8grams of protein per cup. It has a mild flavor as well.

2. Almond- made from water and almonds, it has a nutty flavor. And, unsweetened almond milk has fewer carbs than other options as well!

3. Oat- made with water as well and has a distinct Oat flavor but creamier than other options. Similar to whole milk in consistency. 

4. Pea- First place in sustainability as peas require fewer fertilizers and retains nitrogen in ther soil. It has 8 grams of protein per serving and half of your daily requirement of calcium. It has an earthy taste as well.

(Womens Health April 2022)

Whatever your preference for taste is, you have some great options to try. And, plant beverages do not stop with the non-dairy types. Try some other "green" flavors as well! 

July 16, 2023

GREEN NUTRITION

It's almost that time of the year to harvest melons. But which one's are the healthiest and offer the most benefits?? According to Healthline.com June 2019, cantaloupe and honeydew melons are good choices. Cantaloupe contains the most antioxidants however. Melons also offer a good source of fiber, vitamin K, C, B6, potassium, and copper. (medicalwesthospital.org). The antioxidants provided by eating melons regularly can reduce the risks of diabetes, obesity, cardiovascular disease and cancer!  Antioxidants help protect the body from cell damage and stress. When compared to watermelon however, honeydew melons are better for those important vitamins. Although watermelons have a lower calorie count and a higher water content, surprisingly, watermelon has a high sugar content with 18gms of sugar! In comparison, honeydew and cantaloupe average only 8gms?! And because of honeydew's fiber content, they are good for gut health as well! So, try a combo of cut melon pieces instead this summer, and you'll pack that healthy punch for your diet?! 

May 8, 2023

GREEN NUTRITION

Protein, the building block of health? But, how much protein is enough? Has that amount changed? And, why is it so important?? Proteins consist of amino acids, 9 of which we can only get from food, and our body makes 11. Proteins are your building blocks for building muscle and repairing muscle when injured. Protein also gives you endurance during activity and exercise. In addition, protein slows carbohydrate metabolism and prevents blood sugar spikes or crashes.  New research now suggests eating 30-35 grams of protein per meal on average. Since the body doesn't store amino acids, eating protein throughout the day is key. However, the body doesn't treat all proteins equally?? It's much easier to get the appropriate amount of protein in 4 ounces of chicken breast vs. veggies? And, in 2015, guidelines changed regarding eggs and shellfish. Now, they are shown NOT to increase heart disease risk!  Poor eggs have been villainized even though they contain ALL 9 essential amino acids!!  And, there is no current research that shows veganism is better for preventing cancers?! (Nutrients Study) However, other research shows a correlation? Medical oncologists at Memorial Sloan Kettering recommend 20-30 grams of fiber per day, and a 35% caloric consumption of fat per day. That being said, it is difficult to get the amount of recommended protein on a whole food, plant based diet alone? But, consider adding protein isolates if needing to increase protein consumption on a vegan diet? However, the verdict remains; the more muscle you maintain, the better you will survive as you age?! For me, eating pasture raised meat in moderate amounts is key to sustaining my strength. Having muscle strength also increases your quality of life with activities of daily living. So, it is an individual choice, But maybe a better question to ask is if increasing protein in the diet makes you feel stronger and/or better able to heal from injuries?? ...

April 22, 2023

GREEN NUTRITION

Pickled BEETS! You either love them or hate them?! However, beets offer nutritious healthy benefits! You can try them pickled, roasted, or use as beet powder? I like them pickled because they are rich in probiotics due to the pickled fermentation. Beetroot is also known to detox the liver, which is always a great thing! Anytime you can detox toxins from your body, it is very beneficial! Beets and/or beetroot powder helps lower blood pressure as well. Beets are loaded with fiber, promote healthy immune response, and are low in calories which helps support weight loss! Beets are also a great source of plant protein, contain iron, vitamin A, folic acid, vitamin C, calcium, and nitrates. Nitrates provide long lasting energy for neede stamina. Beets also contain Betalain , an antioxidant, which prevents cancer by protecting our cells from damage. (webmd Sept. 2022)

So, how do we roast beets exactly? Roasting beets intensifies their flavor. And, roasting them makes their peels easy to strip. Start with firm beets. Cut off the greens, wash them. Place beets on aluminum foil, drizzle with olive oil, salt to taste,  fold foil over, and bake in preheated oven at 375 degrees for 25 minutes to an hour. They will be tender when poked with a fork when finished. Unfold foil when removed from oven. Let cool before removing peels. Slice and add to salads, eat alone, or refrigerate for later.  Beetroot powder can be added to water, smoothies, sauces, or baked goods. So, get your BEET on today! You'll be glad you finally tried them!...

March 27, 2023

GREEN NUTRITION

I remember when I got my wisdom teeth out in my 20's. I had excruciating pain from "dry sockets." It's when the nerves under the tooth are exposed when healing. I might have used a straw when I wasn't supposed to? Which in turn, puts suction pressure and possibly pulls the clot from forming? In my defence, I was pretty out of it?? In any event, a return trip to the dentist was my saving grace?! I got INSTANT relief when he packed my sockets with cloves. Who knew cloves could help tooth pain? I put that information in the back of my brain for future reference for sure! In any event, there are natural painkillers all around us?! Our food supply is the key to many remedies it appears. I use peppermint and ginger in my teas, garlic in my cooking, and drink water on a daily basis. My favorite fruits are pineapple and blueberries. And everytime I cook chicken noodle soup I add tumeric. All  of these food items or natural additives have inflammatory properties, are full of antioxidants, and are also delicious! So, give yourself a boost, quell your pain, or eat some great tasting foods to keep you going to the best of your ability!...

March 13, 2023

GREEN NUTRITION

Plant food is our medicine?! We can eat certain foods that can treat and even reverse degenerative diseases in our bodies. Many helpful supplements for our health can actually be found in the foods we eat or drink. But, some foods can also be detrimental as well. Getting a variety of fruits and vegetables in our diet is the surest way to achieve nutritional "medicine." Try different fruits and vegetables to expand your palate and you just may see improvement in your health?! The biggest culprit in our diets is PRO-inflammatory foods. Chronic inflammation in our body and cells  is the reason for many chronic diseases. So what should we avoid: fried foods, sugar or other refined carbohydrates, soda, margarine, and red meat. Foods to add include: berries, green leafy vegetables, nuts, fatty fish, olive oil, and tomatoes to name a few.  Begin by cutting out one pro-inflammatory food at a time. If eating red meat, opt for lean and grass fed varieties as well.  Also, ADD one ANTI-inflammatory food each week. Not only can you reduce chronic disease, you can improve your overall quality of life. (Harvard Health Publishing Nov. 2021)

February 28, 2023

GREEN NUTRITION

What is an alkaline diet? And, how can it help my health? Chemistry was not my best subject in nursing school?! So, learning about PH balance was difficult. But, it doesn't have to be! Different organs do better either in an acidic or an alkaline environment. For example, the stomach is a naturally acidic environment because it is processing and breaking down the foods you eat. However, according to www.piedmont.org,Shayna Komar, RD, LD, "there is early evidence that eating a more alkaline food plan can help with wt. loss, prevent kidney stones, keep bones and muscles strong, improve cardiovascular health and brain function, and reduce the risk of type 2 diabetes." WOW!  So. a PH of 0-6 is considered acidic, and a PH of 7-14 is considered alkaline. Just what foods can we eat to benefit our PH? Fruits and Vegetables, legumes and beans, nuts and seeds, and tofu are beneficial. That sounds pretty healthy for sure. But what happens if we eat an acidic diet? We can enter "acidosis", which is harmful to our organs. It also causes inflammation in our body as well. Some acidic foods include: artificial sweeteners, dairy, eggs, liquor, meat and fish, most grains, processed or packaged foods, soft drinks, and sugar. But will following an alkaline diet strictly make you eliminate items that can be in a healthy diet?? Adding alkaline foods will help your body balance out your PH.  So, start slowly by adding those alkaline foods to bring your PH into balance. Then, slowly cut out those acidic foods that are most harmful.  This will prevent those disease processes caused by increased inflammation. Which, is about "every" disease??? 

GREEN NUTRITION

February 19, 2023

Many of us think antibiotics only come in a pill at the pharmacist?? Well, not so fast! Many times, all you need to do is open your pantry to find those things that will help clear up infections. And sometimes, just as well.?! This is NOT medical advice, so you need to gauge what kind of infection facilitates natural remedies or pharmaceutical?? So, if you get a minor abrasion, cut, or cold, you may be able to fight off infection by adding natural foods to your diet? For example, I've had a chronic external ear infection for over 6 months. I have tried expensive AB drops, and powders. Guess what has worked the best??? A mixture of apple cider vinegar and alcohol drops! To my ENT's credit, he did suggest it! But only after routine pharmaceuticals did not work?! Why don't we try it the OTHER way around? Can we try the least toxic option first? IN MY OPINION, we should. And, many cultures & communities still do! Serious infections need serious medications however, as always. But, the next time you want to ward off a potential infection, give a natural remedy a try??? It just might save you a trip to the doctor??...

GREEN NUTRITION

February 9, 2023

What are trace minerals? And, why are they so important for our health? Trace minerals are ESSENTIAL for the human body! Even though we only need them in "tiny" amounts, they are crucial for our health! According to Dr. Linus Pauling, a 2 time Nobel Prize winner, "You can trace EVERY sickness, EVERY disease, and EVERY ailment to a mineral deficiency." And, he has over 5,000 clinical studies to back up his statement?! But, why are we lacking in trace minerals? Well, trace minerals have vanished from our farm lands! Up to 85% of mineral depletion has occurred over the last 100 years according to the USDA! Because our soil is being stripped of trace minerals due to over plowing, eroded, or replaced with chemicals, we are in a trace mineral health crisis for our bodies? It's virtually starving us from receiving necessary trace minerals. So, what are these trace minerals, and what can we do? Chromium, Copper, Zinc, Fluoride, Iron, Manganese, Iodine, and Selenium are all important to our health. Each one plays a vital part of keeping us healthy and disease free. The recommended daily allowance for most trace minerals is between .2 and 15 milligrams. (Brain Balance) Most trace minerals can either be supplementated or taken in by the foods we eat. Some ways to get these trace minerals in our diets is to eat whole grains, nuts, fruits, vegetables, beans, teas, fish, poultry and meat, If you are missing ANY of these foods in your diet, you could be putting your health at risk. These are all WHOLE foods that usually do not come in a "box.!" Fast food and junk food probably rarely contain any trace minerals. So, the choice is yours to take care of your body and replenish these trace minerals. Choose the healthy choice. You will be glad you did! PS. You can also grow your OWN foods in a garden to replenish you trace minerals, which is a fun alternative as well?!...

GREEN NUTRITION

January 28, 2023

Processed food is turning out to be a health crisis in the making?! Processed foods refer to any food that has changed from its natural state. This can include how it's prepared, its additives, preservatives, etc. Processed foods are to blame in recent research for the rise in obesity, high blood pressure, diabetes, etc. When a food is altered from its natural state, it may be processed to reduce overall nutrients, fiber, natural sugars or fats, etc. Why would we want to eat food that is not as close to its natural state as possible? Eating processed foods is actually a newer phenomenon in our society. It hasn't been that long since people grew their own foods, preserved their own foods, and cooked their own foods? Now you can buy foods cooked for you, prepared for you, and preserved for you. But, at what cost? "Ready to eat" foods such as crackers, chips, deli-meat, etc. are more heavily processed. But, the most heavily processed foods include pre-made meals, frozen pizzas, and microwave meals. Minimally processed foods include fresh fruits & vegetables, roasted nuts, canned or frozen fruits & vegetables that are processed at their peak. especially when packed in water vs. syrups and large amounts of salt. (Mayo Clinic March 2022) It is important to read labels and familiarize yourself with the contents of your foods purchased. Look for hidden sugars, salts, and transfats. Seek out nutritional guidance if you are on a specific diet for your health. But most of all, stick to foods closest to their original form, as in a whole food, like an apple, orange, etc. Cook foods with the least amount of processing and with the healthiest oils. And most importantly, curb your snacking to resist those "boxed snacks" as much as possible? Your body and your health will thank you. Take the chance and try going more "old school" this year?! It could be fun and informative too? You just might learn a new hobby like,,, gardening??? But, I digress... ;)

            GREEN NUTRITION

January 11, 2023

Eggs? Are they worth the cost? You're probably asking yourself that these days?! But, I say, "YES!" Eggs offer 6 grams of protein, with all essential amino acids. They are a complete protein! They also offer vitamins and minerals! Eggs contain multiple antioxidants which keep cells healthy. Contrary to previous beliefs, eggs help your HDL which is your good cholesterol, and reduce triglycerides as well. Organic eggs especially seem to contain increased levels of omega-3's which can help with inflammation. Eating 3 or more eggs daily can reduce risk of stress and heart disease. And my favorite vitamin that they deliver is Vitamin D which helps nerve cells and the gray matter in the brain. So, eggs are NOT the villain they were once thought to be? Go ahead and hard boil them, scramble them, or make an omelette with healthy veggies too. Your body will thank you, even if it costs more these days!...