Monthly Archives: June 2023

Canning & Preserving Cookbooks Review

by Mirareviews, Uncategorizedcanning, preserving, review

Watch: In this video review, I explore the recipes, visuals, and insights these books offer.

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If you're a fan of canning and preserving, you'll understand the joy of exploring new recipes and techniques to capture the essence of seasonal produce.

In this blog post, I'll share my thoughts on three fantastic cookbooks that have caught my attention recently. These books provide a plethora of recipes, beautiful visuals, and valuable insights into the art of canning and preserving.

Whether you're a seasoned pro or a curious beginner, these books offer something special to enhance your culinary adventures.

"Can It, Bottle It, Smoke It, and Other Kitchen Projects" by Karen Solomon

Karen Solomon's book is perfect for those who love to venture beyond traditional canning. With chapters covering various culinary realms, such as jamming, pickling, smoking, and more, this cookbook offers a diverse range of projects.

Solomon's simple yet direct instructions make the recipes accessible to all. The book also features stunning photographs that will inspire your culinary creativity. One standout recipe is the carrot almond jam, a delightful condiment born out of experimentation.

Additionally, Solomon provides instructions on making your own apple pectin, adding another dimension to your canning adventures.

"The Art of Preserving: Ancient Techniques and Modern Inventions to Capture Every Season in a Jar" by Emma McDonald

Emma McDonald's book is a treasure trove of recipes that allow you to preserve the flavors of each season. With chapters dedicated to jams, marmalades, jellies, curds, chutneys, pickles, and more, McDonald covers a wide array of preserving techniques.

The book's troubleshooting section is a valuable resource for addressing any challenges you may encounter along the way. McDonald's use of both metric and American measures ensures that everyone can enjoy these recipes without the need for conversions.

Notable recipes include an assortment of curds and innovative uses for them, like the passion fruit raspberry coconut curd. The book also introduces intriguing recipes such as figs in Manuka honey and balsamic onions.

"Put ‘em Up! Fruit: A Preserving Guide and Cookbook" by Sherri Brooks Vinton

Sherri Brooks Vinton's book is a delightful guide that provides not only preserving techniques but also offers creative ideas for using your homemade preserves. With vivid visuals and practical tips, this book is a joy to explore.

Vinton shares recipes for various preserves, condiments, and more while also suggesting exciting ways to incorporate them into your meals. For example, you can make apple cider vinegar and then use it to create a classic vinaigrette. The book's versatility is highlighted by recipes like blueberry ketchup, which pairs beautifully with sweet potato oven fries.

Additionally, Vinton shares kitchen how-tos, hacks, and tips that make the preserving process easier and more enjoyable.

Conclusion

These three canning and preserving cookbooks provide a wealth of recipes, stunning visuals, and useful insights. "Can It, Bottle It, Smoke It" by Karen Solomon offers a diverse range of DIY projects, while Emma McDonald's "The Art of Preserving" presents an array of traditional and modern recipes with troubleshooting guidance. Finally, Sherri Brooks Vinton's "Put ‘em Up! Fruit" combines preserving techniques with imaginative ways to use your homemade preserves.

Whether you borrow these books from your local library or add them to your personal collection, they are sure to enhance your culinary journey and inspire you to create flavorful delights to savor throughout the year.

Acid Reflux Causes, Symptoms, And Holistic Approaches

by MiraUncategorizedacid reflux

Commonly called “heart burn”, acid reflux disease is a condition in which the liquid content of the stomach regurgitates (backs up, or refluxes) into the esophagus. It can be not only annoying but painful.

What is Acid Reflux?

The reflux of the stomach's liquid contents into the esophagus may occasionally occur in many individuals. However, when heartburn becomes acid reflux disease or Gastroesophageal reflux disease, commonly referred to as GERD, it can be a significant problem. GERD is when acid reflux and heartburn become chronic and flareups happen at least twice a week. It is not so much as too much acid but stomach acid in the wrong place. GERD is one of the most common gastrointestinal disorders, affecting approximately 20% of adults.

Do you wonder if you are suffering from acid reflux or GERD? Some signs and symptoms include regurgitation of stomach acid, bitter taste in the mouth, difficulty swallowing, stomach or chest discomfort, heartburn, chronic sore throat, hoarseness, and even dental challenges because of the acid re-entering the mouth.

What Can Cause Acid Reflux?

Stress

With stress it can be about the choices we may make while stressed such as eating more, drinking alcohol, smoking or sleeping less – all things that can affect acid reflux. A recent study found that anxiety and depression play an essential role in the development of GERD.

Obesity or being overweight

The excess body weight can put unwanted pressure on the belly area, pushing the contents of the stomach up into the esophagus. Excess weight can also impair the ability of the stomach to empty efficiently.

Sedentary lifestyle

Physical activity can help maintain a healthy weight. Walking has been found to help keep the lower esophageal sphincter (LES) closed while sitting can put undue pressure on the LES.

Smoking

It can reduce the function of the esophagus and also increase acid secretion.

Sleep and the timing of meals

It is recommended to avoid eating at least 3 hours before going to bed if you suffer from acid reflux. Elevating the head of your bed can be helpful; the whole bed not just raising your head with an extra pillow.

Tight clothes

Clothing being too tight can worsen acid reflux similar to having extra weight in the belly area.

Pregnancy

Pregnancy can cause an increase in pressure from the growing baby and elevated levels of the hormone progesterone can relax the esophageal sphincter.

Hiatal hernia

It is present in approximately 20% of those with acid reflux. It occurs when the upper part of your stomach bulges through the large muscle separating your abdomen and chest.

Medications

Taking medicines can have side effects and one of them is acid reflux. Examples include steroids, birth control pills, aspirin, NSAIDS, muscle relaxers, and some blood pressure medication are examples that can affect acid reflux.

Foods that can trigger acid reflux

There are foods that can aggravate acid reflux and it will vary from one person to the next, but some common big offenders include:

Coffee as it relaxes the LES.
Alcohol also opens and relaxes the LES.
Carbonated drinks have bubbles that expand in the stomach which then puts pressure on the esophageal sphincter.
Citrus fruits and tomatoes are acidic and lead to heartburn.
Chocolate contains a chemical that can relax the LES.
Spicy foods are known to irritate the esophagus.
High fat and fried foods can take more time and more stomach acid to digest which delays the stomach from emptying thus relaxing the LES.
Raw garlic and onions can stimulate stomach acid.
Peppermint also relaxes the sphincter.

Healthy Approach to Acid Reflux

Taking a holistic approach to treating and managing acid reflux can often alleviate many symptoms. As stated earlier physical activity and maintaining a healthy weight are great for acid reflux and your overall health. Eliminating the above list of trigger foods is another step. The next step is to begin to eat a diet rich in whole foods such as fresh fruits, vegetables, grains, quality protein, and healthy fats. As you remove irritating foods and begin eating nourishing ones, your body can begin to heal.

There are also digestive enzymes and specific herbs that can be taken to manage and improve symptoms of acid reflux. Digestive enzymes are extremely important to properly digest food and if you are lacking them, it can be a challenge for those with GERD. I have a great post on digestive enzymes you can check out here.

Herbal teas that can be helpful for GERD

Chamomile is anti-inflammatory but avoid if you are allergic to ragweed.
Licorice helps increase mucosal coating of the esophagus.
Ginger is anti-inflammatory.
Slippery elm is soothing and can increase intestinal mucus production.
Marshmallow root is soothing and highly mucilaginous.

To make the teas take 1 teaspoon of herbs per cup of hot water, steep leaves or flowers for 5-10 minutes, strain and drink. You can consume up to 3 cups per day.

*Note: some herbs can interfere with your prescription drugs so be sure to talk with your doctor or pharmacist before adding herbal remedies to your routine.

Yes, there are many conventional treatments, both prescription and over-the-counter options; but using diet and lifestyle options and working with a holistic practitioner can be a great option! Using a more holistic approach is not likely to have side effects, also.

[expand title="Sources"]

Antunes, C., Aleem, A., and Curtis, S. (July 4, 2022). Gastroesophageal reflux disease. National Library of Medicine. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK441938/.
Godman, H. (April 13, 2018). Digestive enzyme supplements for heartburn? Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/blog/will-digestive-enzyme-supplements-help-your-heartburn-2018041313643.
Yang XJ, Jiang HM, Hou XH, Song J. Anxiety and depression in patients with gastroesophageal reflux disease and their effect on quality of life. World J Gastroenterol. 2015 Apr 14;21(14):4302-9. doi: 10.3748/wjg.v21.i14.4302. PMID: 25892882; PMCID: PMC4394093.

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The Health Benefits Of Coconut Water

by MiraUncategorizedcoconut water

Coconut water has been consumed in many parts of the world for its taste and healing attributes, but more recently has become quite popular in the Western world. In 2004 it was virtually unheard of and by 2021 had grown to an annual $5 billion industry! So, what is the popularity with coconut water? Before we look at coconut water, we will need to differentiate coconut water and coconut milk.

Coconut water is the sweet, clear fluid that you find when you crack open a coconut; young green coconuts are often used for coconut water. Coconut milk is a processed byproduct made from the meat of the coconut. The water will be low in calories, while the milk will be high. Let’s take a look at some health benefits of coconut water.

Basic nutritional information:

One cup (240 ml) has

Calories: 60
Carbs: 15 grams
Sugar: 8 grams
Calcium: 4% of the daily value (DV)
Magnesium: 4% of the DV
Phosphorus: 2% of the DV
Potassium: 15% of the DV

Health Benefits

Electrolytes – Coconut water can provide hydrating effects similar to sports drinks for rehydration after exercise as it contains sodium, potassium, and glucose. This nutritious beverage has traditionally been used in the treatment of diarrhea and rehydration. It is known to Hawaiian’s as “Noelani” which means “dew from the heavens”.
Antioxidants – It is a great source of antioxidants that can manage oxidative stress. It contains essential vitamins and minerals. Many of the B vitamins, vitamin C, and enzymes are all in coconut water.
Diabetes – The antioxidants and other nutrients found in coconut water were found to reduce the concentration of blood glucose and HbA1c in diabetic rats according to one study.
Magnesium – Increasing magnesium intake may lower the risk of type 2 diabetes. Even though coconut water only offers 4% of the DV, it provides another food source of this very important mineral. Magnesium intake may be beneficial in offsetting the risk of developing diabetes.
Cardiovascular Health – Coconut water has shown to have a lipid lowering effect similar to some statins. This is because it contains several active components such as L-arginine, ascorbic acid, calcium, magnesium, and potassium which have beneficial effects on lipid levels. Another study found that treatment of high fat fed rats with coconut water reduced triglycerides, cholesterol, and LDL+VLDL cholesterol in serum as well as in the tissues.
Potassium – Study findings indicate that an adequate intake of potassium may lower blood pressure levels which is especially important with the high intake of sodium in the standard American diet (SAD).
Kidney Stones – Coconut water consumption has been shown to inhibit crystal deposits in renal tissue, decrease the number of crystals in the urine, and reduce the formation of kidney stones.

As you can see there are health-promoting benefits to consuming coconut water, but there a few things to consider when adding it to your diet. First of all, quality matters and it is important to read the nutrition label as many brands add additional ingredients. Coconut water does contain a good amount of sugar naturally, but some brands are adding more sugar to their product. Because of this, I don’t recommend consuming excessive amounts, but you can enjoy this sweet drink in moderation.

[expand title="Sources"]

Chaubey, A., Sharma, M., and Bhatnagar, B. Comparative Study on Coconut Water, Carbohydrate Electrolyte Sports Drink and Sodium Enriched Coconut Drink on Measures of Hydration and Physical Performance in Athletes. IOSR Journal of Sports and Physical Education (IOSR-JSPE) e-ISSN: 2347-6737, p-ISSN: 2347-6745, Volume 4, Issue 3, (May - June 2017), PP 46-51
Geetha, V., Mohan Jumar, A.S., Chetana, R., Gopala, K.A.G., and Suresh Jumar, G. (April-June 2016). Effects of Shelf Stable Concentrates of Tender Coconut Water and Testa Phenolics on Lipid Profile and Liver Antioxidant Enzymes in High Fat Fed Rats. Global Journal of Biology, Agriculture & Health Sciences. Retrieved from https://www.walshmedicalmedia.com/open-access/effect-of-shelf-stable-concentrates-of-tender-coconut-water-and-testa-phenolics-on-lipid-profile-and-liver-antioxidant-e.pdf
Hruby A, Meigs JB, O'Donnell CJ, Jacques PF, McKeown NM. Higher magnesium intake reduces risk of impaired glucose and insulin metabolism and progression from prediabetes to diabetes in middle-aged americans. Diabetes Care. 2014 Feb;37(2):419-27. doi: 10.2337/dc13-1397. Epub 2013 Oct 2. PMID: 24089547; PMCID: PMC3898748.
Patel, R.M., Jiang, P., Asplin, J., Granja, I., Caperetz, T., Osann, K., Okhunov, Z., Landman, J., and Clayman, R.V. Coconut Water: An Unexpected Source of Urinary Citrate. BioMed Research International, Vol. 2018, Article ID 3061742, 5 pages, https://www.hindawi.com/journals/bmri/2018/3061742/
Pinto IF, Silva RP, Chaves Filho Ade B, Dantas LS, Bispo VS, Matos IA, Otsuka FA, Santos AC, Matos HR. Study of Antiglycation, Hypoglycemic, and Nephroprotective Activities of the Green Dwarf Variety Coconut Water (Cocos nucifera L.) in Alloxan-Induced Diabetic Rats. J Med Food. 2015 Jul;18(7):802-9. doi: 10.1089/jmf.2014.0046. Epub 2015 Feb 4. PMID: 25651375.
Preetha PP, Devi VG, Rajamohan T. Mature coconut water exhibits antidiabetic and antithrombotic potential via L-arginine-nitric oxide pathway in alloxan induced diabetic rats. J Basic Clin Physiol Pharmacol. 2015 Nov;26(6):575-83. doi: 10.1515/jbcpp-2014-0126. PMID: 26146124.
Saat, M., Singh, R., Sirisinghe, R.G., and Nawawi, M. Rehydration after Exercise with Fresh Young Coconut Water, Carbohydrate-Electrolyte Beverage and Plain Water. Journal of Physiological Anthropology and Applied Human Science. https://doi.org/10.2114/jpa.21.93
Sandhya VG, Rajamohan T. Comparative evaluation of the hypolipidemic effects of coconut water and lovastatin in rats fed fat-cholesterol enriched diet. Food Chem Toxicol. 2008 Dec;46(12):3586-92. doi: 10.1016/j.fct.2008.08.030. Epub 2008 Sep 3. PMID: 18809454.
Staruschenka. A. Beneficial Effects of High Potassium Contribution of Renal Basolateral K+ Channels. Hypertension. 30 April 2018. Vol 71, No. 6. https://doi.org/10.1161/HYPERTENSIONAHA.118.10267

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The Many Health Benefits And Uses Of Coconut

by Miradairycoconut

After being vilified for many years, coconut oil is making a comeback. The oils have a wide variety of uses beyond cooking and can be used as a moisturizer, as a makeup remover, even to help prevent hairballs in cats (seriously).

There are also emerging studies that appear to indicate that the oil can be highly beneficial for brain health, helping with neurophysiological disorders such as Parkinson's Disease.

It turns out the oil may be beneficial for a wide range of health issues. Dr. Bruce Fife, author of The Coconut Oil Miracle, has a number of articles about this at the Foundation for Alternative and Integrative Medicine.

Discover how this tropical treasure can enhance your well-being and revolutionize your everyday life.

Health Benefits of Coconut

This remarkable plant offers a treasure trove of resources with numerous uses. Let's explore the health advantages it brings to the table.

Hydration and electrolyte balance: Coconut water is a natural, hydrating beverage rich in electrolytes like potassium, sodium, and magnesium, which help replenish fluids and maintain proper hydration levels.
Heart health: Despite being high in saturated fats, coconut products have been associated with increased levels of beneficial HDL cholesterol, which can support heart health and improve overall cholesterol profile.
Digestive health: The fiber content in coconut meat and coconut flour promotes healthy digestion, aids in regular bowel movements, and may support gut health by acting as a prebiotic.
Weight management: Coconut products, particularly coconut oil and coconut milk, contain medium-chain triglycerides (MCTs) that can increase feelings of fullness and potentially boost energy expenditure, aiding in weight management.
Brain health: Emerging research suggests that the MCTs found in coconut oil may have neuroprotective properties, potentially benefiting brain health and conditions like Alzheimer's disease.
Immune system support: The lauric acid in coconut products exhibits antimicrobial, antiviral, and antifungal properties, which can support immune function by fighting against harmful pathogens.
Skin and hair health: Coconut oil is a popular ingredient in skincare and haircare products due to its moisturizing properties. It can help hydrate the skin, reduce inflammation, and improve hair condition and shine.
Nutrient absorption: The fat content in coconut oil can enhance the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K, from other foods.

Ways to Use Coconut

Coconut meat: Coconut meat is not only a tasty treat that can be enjoyed fresh or dried, but it has also gained significant popularity in baking and among those who follow a paleo lifestyle.
Coconut flour: the dried ground meat can be used in baking and is especially popular for gluten free baking. It's also a good source of protein with 100 g of coconut flour containing just over 19 g of protein.
Coconut water: It is a fairly balanced electrolyte fluid; far tastier and is a far better beverage than the sports drinks which are touted for that purpose.
Coconut milk: made from the ground meat this is a tasty dairy substitute that many people enjoy.
Coconut cream: the solid section of the coconut milk which rises to the top; this can be skimmed off and used the same as whipping cream.
Coconut oil: made from the meat, this is a healthy source of medium chain fatty acids and can be used in baking and cooking. It even makes a great facial moisturizer.
Coconut sugar: Coconut sugar is even gaining in popularity as a healthier choice for a sweetener. The list goes on.

Note: coconut flour, milk and water all substitute fairly well at a one-for-one ratio for their conventional counterparts. Coconut oil substitutes one-for-one although I have found that because it melts differently it sometimes gives a different texture to baked goods.

The infographic below shows a number of ways in which it can be useful.

coconut uses infographic

Health questions about coconuts

Are coconuts a nut?

No. Although they contain the word nut in their name coconuts are not a nut, they are a drupe. It should be safe for those with nut allergies to consume coconut products. A drupe is the seed of a palm tree and is not botanically related to nuts or peanuts. However, if there is an allergy it would still be prudent to test in order to verify the absence of a coconut specific allergy.

It's saturated, I thought saturated fats were bad for you?

Coconut oil is indeed naturally saturated, however it got it's bad rap when scientists who were studying fats used hydrogenated coconut oil. Coconut oil is a nourishing fat, high in lauric acid (also found in mother's milk) which appears to have anti-viral, anti-bacterial, and anti-fungal properties. 2-3 tablespoons of coconut oil per day is a healthy addition to your nutritional plan.

Conclusion

In conclusion, coconut oil is making a remarkable comeback, offering versatile uses beyond cooking. From its potential benefits for brain health to its nourishing properties for the skin and hair, coconuts provide a lot of health advantages. Incorporating coconut products, such as coconut water, milk, oil, and flour, can diversify your culinary experiences while supporting hydration, heart health, digestion, and more.

5 Signs Of A Healthy Gut

by Miraimmune systemgut health

Today I’m addressing a topic that is near and dear to my heart, gut health.

Your gut is the key to wellness. It’s home to trillions of bacteria, beneficial fungi, and other microorganism that work together to help keep you healthy.

One of my mentors, Liz Lipski, is a highly respected authority on digestion and the author of Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion. She refers to them as our pets and frequently says, “If you take care of your pets they’ll take care of you.”

Your gut is frequently referred to as your “second brain” because of how important it is when it comes to your overall health and wellbeing.

So you may be wondering what the signs are that indicate you have a health gut. I’ve listed them below.

1. Good digestion

One of the most important parts of gut health is digestion. You need to be able to consume a variety of healthy foods while not experiencing symptoms such as bloating, heartburn, or gas. If you regularly experience digestive issues after you eat it may be an indicator that you have some form of dysbiosis.

2. Bowel health

Everybody poops. It’s normal and we’re meant to do this on a daily basis. Ideally you should be having 1-2 bowel movements per day that are well-formed and pass easily. If you are regularly constipated, have diarrhea, have poorly shaped stools, or other irregularities that could mean your gut is not functioning as well as possible.

3. Immune health

Close to 70% of your immune system is actually located in your gut. This means if you have a healthy gut chances are high that your immune system is strong. Otherwise decreased gut health may indicate less of an ability to ward off infections or other illnesses.

4. Clear skin

Your outside is a reflection of your inside. When your gut is working optimally it can help your skin look and do better. Plus having a healthy gut may mean less inflammation in the body which can, in turn, help reduce skin issues such as rashes, acne, and eczema.

5. Balanced mood

A lot of your neurotransmitters are formed in the gut making the gut-brain connection very important. Reduced gut health may impact your emotions and overall mood. Studies have shown that having a healthy gut may help balance your mood and can possibly even reduce feelings of anxiety and depression. One resource that I highly recommnd for this issue is the book The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood & End Cravings by my friend and colleague Trudy Scott.

How to improve your gut health

In conclusion

Focusing on gut health can be a key to your health and wellbeing. If you are struggling with any of the issues mentioned above you may want to focus on your gut health. Consider starting with a food mood journal for 5-7 days and then look at your eating patterns. Keep in mind that choosing a clean eating plan, making sure that you are well hydrated, and adding mindfulness strategies to help manage stress are all good ways to support your gut.