Category Archives: health

How To Control Common Tomato Pests

by garden, health, ingredients, recipes, vegetables, vegetarian, , ,

There is surely nothing better than a fresh, sun-ripened tomato. The aroma and the flavor are indescribably and mouthwateringly delicious. That’s probably why so many people give in to the lure of tomato plants on display at the hardware or grocery store in early spring. The promise of eating your own home-grown tomatoes is a temptation that's hard to resist.

If you do give in and proudly cart home your tomato plants chances are you’ll soon discover you’re not the only one who loves tomatoes. There are a number of common pests that are only too happy to feast on your delicious tomatoes and ruin them in the process.

Top Tomato Plant Pests

 

Unfortunately, garden pests are inevitable. The good news is if you know what you are doing you can get rid of them before they’ve done a number on your tomatoes. Although there are dozens of pests which can be harmful to your tomatoes, these are a few of the most common ones you’ll find in the garden.

Aphids - These are small insects which can be green or black and may or may not have wings. Typically they like to cluster on the bottom of the tomato leaves. They damage the plant by sucking moisture, and nutrients, which causes curled and yellowed leaves. The damage may also stunt the plants.

Cutworms -These are actually a species of moth caterpillars and they live in the soil. They pose a threat especially for young tomato plants as they like to chew the stems.  If you see your tomato plants there one day and “cut” off lying on the ground the next, chances are you have cutworms.  They have been known to decimate an entire crop of newly planted tomatoes overnight.

 They aren’t just a problem for the immature seedlings. Cutworms can also damage older tomato plants by chewing on the stems and leaves creating holes in them. 

Colorado Potato Beetles - Although it’s called a potato beetle, this pest also affects tomatoes, peppers, and eggplants.  Both the larvae and the adults eat the leaves of the tomato plant leaving only the stalks and veins.

Hornworms - Another caterpillar, this one is the immature form of a five-spotted hawkmoth.  They are known for having a voracious appetite and can plow through tomatoes, both the plants and the fruit. Due to their tomato leaf coloration and habit of hanging out on the underside of the leaf these can be hard to spot. If you notice dark droppings on the leaves you can turn them over to see if there is a hornworm on the bottom of the leaves.

Stink Bugs - The immature nymphs and the adult stink bugs suck the sap from the plant and can harm the fruit.  As the name indicates, they have a rather unpleasant odor, especially if squashed or threatened. One way to tell if you have stink bugs on your tomato plants is if you see yellow-white spots underneath the skin of the ripe fruit.

Luckily there are ways to deal with these pests without the use of harmful ingredients. As much as possible you want to use organic method. This is because many of the chemicals used in commercial insecticides and pesticides are known to be toxic to humans. In some cases studies indicate a link between the use of pesticides and neurodegenerative diseases like Parkinson’s. 

Your Organic Garden Pest Solution

As soon as you notice any of these common garden pests on your tomato plants you need to address the issue.  Spraying the plant with water can dislodge the pests.  This can be repeated for several days in a row in order to remove as many as possible.  You’ll also want to incorporate one or more of the following organic, non-toxic, solutions: 

Beneficial insects – add beneficial insects (ladybugs, praying mantis, and lacewings) to the garden and let them forage on the bug population.  These beneficial insects can usually be ordered online. 

Collars - make a rectangular strip of cardboard and place one around each tomato stem. This can protect the plant from cutworms as they typically will not climb over the collar.

Companion planting - adding plants like basil, dill, or marigolds to your garden may help ward against the pests.

Hand-picking – not a very pleasant task, this is, nonetheless necessary.  Put on a pair of gardening gloves, prepare a container with warm, soapy water, and pick them off, dropping them into the water. 

Organic insecticidal soap – follow the directions to mix up a 2 to 3% solution. This can then be applied directly to the plants/pests to remove them.  

Neem oil – an organic, plant-based oil, neem can be very effective against many garden pests, especially aphids, stink bugs and tomato fruit worms.

Weeding – garden debris and weeds around your plants potentially creates a habitat/hiding place for many pests. Keeping the area around your plants clear can cut down on this. 

What To Do With Tomatoes

Of course, if you’re going to grow tomatoes you are certainly going to want to eat them.  I confess my favorite is a deliciously ripe tomato sliced, sprinkled with sea salt, and a smear of homemade mayonnaise. 

If you’re fortunate enough to have overly abundant tomato plants there are a few other tasty things to do with tomatoes including:

Green tomato chutney 

A perfect condiment for roast meats, hotdogs, and Indian food.

Oven-roasted tomatoes 

This is a good way to preserve tomatoes so you can enjoy them later in the year when they are no longer in season

Roasted vegetable soup with tomato and fennel

Although the recipe calls for Roma tomatoes really any tomato will do. This is a wonderful soup when tomatoes and fennel are in season. If you have enough you can make and freeze it to enjoy in the middle of winter.

Sources

"Toxicity Of Pesticides". Penn State Extension, 2021, https://extension.psu.edu/toxicity-of-pesticides.

Costa, Lucio, G. "Neurotoxicity Of Pesticides: A Brief Review". Frontiers In Bioscience, vol 13, no. 13, 2008, p. 1240. Frontiers In Bioscience, doi:10.2741/2758.

PMC, Europe. "Europe PMC". Europepmc.Org, 2021, https://europepmc.org/article/PMC/5285268.

Rauh, V. A. et al. "Impact Of Prenatal Chlorpyrifos Exposure On Neurodevelopment In The First 3 Years Of Life Among Inner-City Children". PEDIATRICS, vol 118, no. 6, 2006, pp. e1845-e1859. American Academy Of Pediatrics (AAP), doi:10.1542/peds.2006-0338.

vitamin c

What's In Season: February Produce Guide

by fruit, health, immune system, produce, root vegetables, seasons, super foods, vegetables,

February is heart health month. I cannot think of anything healthier than eating those foods that are in season. When they are at the peak of ripeness they deliver the most nutrients. Exactly what your body needs.

1. Broccoli

Broccoli is a superfood native to Europe. Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants, broccoli has a reputation for helping to boost immunity and promote heart health. The Institute for Functional Medicine suggests eating 2-3 cups of broccoli per day. 

Broccoli can be eaten cooked or raw. When cooking, it can be sautéed, steamed, roasted or air fried. If you plan to serve it without cooking, it's great for salads or dips.

2. Brussels Sprouts

Brussels sprouts derive their name from Belgium's capital, where they were first cultivated in the 13th century. 

Just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals. 

Brussel sprouts can be eaten raw (when shredded, they make a fabulous slaw!) or served stir-fried, sauteed, or steamed.

3. Cabbage

Native to the Mediterranean region, there are four different varieties of cabbage: green, red or purple, white savoy, and napa. Regardless of which variety you choose, all of them boast an outstanding nutrient profile.

Cabbage is rich in vitamin K1, providing 85% of the recommended daily intake in just 1 cup. This vitamin is crucial for blood clotting.

The humble cabbage also makes a delicious and inexpensive addition to several healthy recipes, such as casserole, slaw, and even smoothie!

4. Cauliflowercauliflower - TheIngredientGuru.com

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people lack. Although the body makes some choline, we still need to consume choline-rich food to get enough. 

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia. 

Now that we're heading into colder weather, I often like to curry cauliflower for a change of taste. The flavors of curry go well with cauliflower and greens. You can also try my autumnal cauli-mash recipe with roasted, crunchy Brussel sprouts. Yum!

5. Grapefruit

The grapefruit is a citrus fruit that originated in Barbados and became well established as home-grown American produce before spreading to other parts of the world. 

Of all the citrus fruits, grapefruits are among my favorites. They're full of vitamin C and beta-carotene, which helps protect cells from damage that often leads to heart disease or cancer. Grapefruits also have high amounts of lycopene known for their potential ability to prevent certain cancers, such as prostate.

Grapefruits are best enjoyed raw (when they're fresh and juicy!). Slice them up for salads or desserts.

6. Kale

Kale was introduced to the United States by early English settlers in the 17th century and became popular in the 1830s. 

Considered one of the healthiest and most nutritious vegetables, a single cup of kale contains more vitamin C than an orange. Kale also packs a punch providing high amount of Vitamin K and important minerals, such as calcium, potassium, and magnesium. 

Steaming kale, according to a study, could increase the bile acid-binding effect that can lower cholesterol levels in the body. The best way to get the nutrition out of kale is steaming, as it is 43% as effective as cholestyramine, a drug used to treat high cholesterol caused by bile obstruction.

If you’re a big dark leafy greens eater, such as kale, it’s definitely important to make sure you’re getting the organic version of this as it is, unfortunately, number 3 on the 2021 Dirty Dozen List.

7. Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, plus copper, vitamin B6, iron, and folate. 

They're widely used in soups and stews. You can also enjoy leeks in dips, salads, and quiche.

8. Lemons

The relatively cool and climatic zones of coastal Italy and California are especially favorable for lemon cultivation. 

Lemons contain a high amount of vitamin C, soluble fiber, and other compounds that may reduce your risk of heart disease, anemia, digestive issues, and cancer.

Just note that excessive lemon juice use can affect the enamel on your teeth. So, either brush your teeth or swish clean water in your mouth after drinking lemon juice or water that contains lemon juice.

Try my Lemon Millet Muffins for a zesty dessert treat!

9. Oranges

The citrus fruit oranges are believed to be native to the tropical regions of Asia. There are a number of varieties of orange; some of the most well-known are navel, blood orange, mandarin orange, tangerine, and clementine.

Whole oranges are a great way to keep your blood sugar levels steady due to their low glycemic index plus good fiber content. They are a rich source of vitamin C and other nutrients that can help fight inflammation as well as heart disease or even lower the risk of diabetes.

As The Ingredient Guru, I encourage you to avoid processed (i.e., canned) oranges, as they may contain harmful ingredients such as artificial colors, citric acid, and disease-causing high fructose corn syrup.

If you want to take advantage of oranges this holiday season, try my recipe Orange-Cranberry Bone-In Chicken Breasts. Enjoy!

10. Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley roots. They're commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century. 

They pack a hearty dose of fiber, vitamin C, vitamin K, folate, and other important micronutrients. Parsnips are also low in calories yet high in fiber, improving digestive health, regulating blood sugar levels, and supporting heart health.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes. Or make a roasted root vegetable side dish and add parsnips for a delicious flavor boost.

11. Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are hearty vegetables packed with fiber, vitamins, and important minerals that you may not be getting enough of.

Among the minerals and micronutrients that rutabagas are rich in are potassium and magnesium, which play an important role in regulating cells, tissue, and organs. In a nutshell, it makes your body work right.  

Rutabaga roots can be cooked with other root veggies. While the leaves can be added to salads and soups. 

12. Tangelos

Tangelos are a hybrid between the tart taste of tangerine or mandarin oranges and grapefruit, grown primarily in the United States. The two main areas for cultivating tangelos are in Florida and California. 

Tangelos are a rich source of vitamin C and folate, which can help maintain healthy skin. Plus, they're high in fiber to keep you feeling full longer! Tangelo flavonoids have been shown to reduce oxidative stress, so it's no wonder this fruit helps improve overall health when eaten regularly. 

Tangelos are an excellent addition to any recipe. They're often found in jam, cakes, and salad but can also be enjoyed as a flavorful fruit for desserts like frosting or pie filling!

13. Turnips

Turnips are thought to have originated in middle and eastern Asia. Both turnips and turnip leaves provide over 30% of the daily value for vitamin C. The leaves are also a rich source of folate, vitamin K, and vitamin A.

Moreover, their glucosinolate compounds may help control blood sugar levels, fight harmful bacteria, and provide anti-inflammatory and anti-cancer effects. 

Turnip roots make a great addition to salads! They can also be cooked and served whole, mashed, or used in chowder.

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash!

Sources

 

https://www.britannica.com/plant/broccoli

https://www.healthline.com/nutrition/foods/broccoli

https://www.medicalnewstoday.com/articles/266765

https://www.britannica.com/plant/Brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-brussels-sprouts

https://www.medicalnewstoday.com/articles/284765

https://www.britannica.com/plant/Brassica-oleracea

https://www.healthline.com/nutrition/benefits-of-cabbage

https://www.medicalnewstoday.com/articles/284823#nutrition

https://www.britannica.com/plant/Citrus

https://www.healthline.com/nutrition/citrus-fruit-benefits

https://www.medicalnewstoday.com/articles/280882

https://www.britannica.com/plant/cauliflower

https://www.healthline.com/nutrition/benefits-of-cauliflower

https://www.medicalnewstoday.com/articles/282844

https://www.britannica.com/plant/kale

https://www.healthline.com/nutrition/10-proven-benefits-of-kale

https://www.medicalnewstoday.com/articles/270435

https://www.britannica.com/plant/leek

https://www.healthline.com/nutrition/leek-benefits

https://www.britannica.com/plant/turnip

https://www.healthline.com/nutrition/turnip-nutrition

https://www.medicalnewstoday.com/articles/284815

https://www.britannica.com/plant/rutabaga

https://www.healthline.com/nutrition/rutabagas

Healthy Tips: Using Up Holiday Leftovers

by additives, health, holidays, ingredients, recipes, ,

Holiday gatherings often mean a bounteous array of food. Starting with turkey or brisket, or ham or whatever your main course is. This is usually accompanied by potatoes, stuffing, vegetables, family favorite recipes, and an almost endless parade of desserts. All of which often means lots of leftovers. How to deal with these leftovers can be a bit challenging at times.

I've put together some thoughts on things to remember for the holiday so we can all have a happy, healthy, safe, and delicious day. 

In order to make sure you have the healthiest leftovers possible be sure to start with the healthiest ingredients. You'll find the recipes in my Holiday Leftover Plan Ebook

  • Making your own cream of whatever soup base (see recipe below) is an excellent substitute for that chemical-laden standby cream of mushroom
  • If your family are biscuit fans make your own instead of the whack-and-bake variety
  • Don't buy the stuff in the can, it only takes a few minutes to make your own delicious cranberry sauce
  • If you eat gluten avoid the chlorine bleaching and bromates found in many commercial flours by choosing un-brominated and unbleached flours instead
  • Skip the crispy onions which come loaded with GMO ingredients and negative additives. Make delicious caramelized onions as a topping instead
  • Canned gravy usually has MSG, trans fats, sulfites, and caramel color, you can easily make your own
  • Pie fillings often come loaded with GMO ingredients, MSG, plus artificial flavorings and preservatives, making your own is fairly easy.
  • Don't throw out those bones, use them to make this delicious broth
  • Leftover wine can be frozen into ice cubes and used later. A standard ice cube tray is 1 ounce which is the equivalent of 2 tablespoons
  • Instead of storing each leftover item in its own container make them into Meal Jars using wide mouth pint jars for a quick and easy lunch or dinner

One of the recipes from my ebook: 

However you celebrate, whatever is on your table, whoever you gather with, I wish you a holiday full of joy and gratitude, health, and happiness!

10 Ways COVID-19 Has Changed The Way We Purchase, Prepare, And Eat Food

by grocery, habits, health

Starting back near the beginning of 2019, there have been a large number of changes in daily life. One of the biggest is how people function in their kitchens.

According to the International Food Information Council’s (IFIC) 2020 Food & Health Survey, 85% of Americans have changed not only how they obtain and prepare their food, they’ve also modified their mealtime habits. 

Some of these food habit changes are good, healthy choices. Other habits, such as increased snacking, eating when bored, and inconsistent mealtimes, aren’t so great. 

Because we have no idea how long the current situation will last, we don’t know if the differences in shopping and eating habits will be a relatively short-term thing or if they will continue and become a long term trend. 

In this article, I want to focus on positive trends.  The goal here is for you to implement these in your own life. Hopefully you’ll take it one step further and share these items with your family and friends to encourage them to make more positive changes in their own food habits.

1.Healthy snacking- 32% of Americans shared that they are snacking more on fresh produce. Given that you should have 5-7 servings of vegetables a day, snacking can be a good way to get more veggies and less chips or other simple carbs into your diet.

2.Home cooking- 60% of those surveyed claim to be cooking more at home. This is a good way to ensure that everyone is getting whole, real foods and managing serving sizes. This can also be a good opportunity to share healthy recipes with your family.

3.Home baking – Since we started sheltering in place, the demand for flour and yeast rose. Being stuck (and safe) at home has inspired many parents and their children to bake. This is evident on Instagram, as photos of #bananabread and #sourdough starters have become viral with a whopping 5.6 million hashtags combined, as of Nov 21, 2020.

4.Eating together – Up to 41% of people shared that they make communal mealtime a priority now instead of everyone eating individually and/or grabbing meals on the run. It’s also the perfect time to share fun ideas for conversation starters with your loved ones.

5.Decrease in frequency of eating out – More than 80% of US consumers have anxiety about dining in casual and quick-service restaurants. And foot traffic to the quick-service restaurants has continued to decline since the US has declared a national state of emergency.

6.Prioritizing health – Approximately 70% of respondents said they’ve begun to make health and healthy habits a priority since the pandemic started, whether that’s been getting more exercise and sleep and making positive dietary changes.

7.Cooking new family recipes – In an article by New York Post, almost 30% of people mentioned that they have learned how to cook a new family recipe. A further 38 percent of these respondents shared that they’ve been able to enjoy more quality time with their loved ones. 

Recipes are part of a family tradition; being able to share them also shares the connections to the generations that came before us, and the culture that the recipe came from.

8.Eating local –  Consumers, aside from knowing where their food comes from, are also looking for food to support the local community. And this desire has increased by 430% during the pandemic.

9.Growing your own “victory garden” – More Americans are also learning how to grow their own food and plant their own “victory garden.” Even if it’s simply potted herbs on the kitchen counter, a planter with tomatoes, or a fruit tree,  they’re reconnecting with their food at a more basic level.

10.Online shopping for groceries – The online grocery business continues to grow significantly. Estimates are that by 2025, 20% of all grocery dollars will be spent online, with this segment of the market valued at an estimated $100 billion. 

Just as food producers and grocery stores work hard to create marketing that entices consumers to buy from brick and mortar businesses, they’re now working equally as hard to grab their share of this growing sector. 

I continue to learn about the things food producers, advertisers, restaurants, and grocery stores do to manipulate and confuse you so I can help you stay one step ahead.

Take a moment to look at how your family food culture has changed. Hopefully, from meal preparation to time spent eating together, you’re focused more on food as a communal time to reconnect and nourish together.  

As a nutrition professional, I’d love to hear what has changed in your kitchen or your family’s eating habits over the last eight months. I hope you’ll take a moment to share with me. 

Sources

 

 

 

Refreshing Recipes To Celebrate National Avocado Day

by eggs, health

Avocados are more than simply a delicious and creamy fruit. They're actually a wonderfully healthy addition to any clean eating nutritional plan.

Avocado nutrition profile

 

Avocados are an excellent source of fiber, pantothenic acid, vitamin K, copper, and folate. They are also a good choice for getting your potassium. Believe it or not, one serving of avocado has more potassium than a serving of banana.

One of the biggest benefits of avocados is that they are a very healthy source of beneficial monounsaturated fatty acids. This helps you to absorb more nutrients, like fat-soluble vitamins (A, D, E, and K). Fat is also important for helping your body to absorb carotenoids found in things like dark leafy greens. All of which makes adding avocado on your salad (and in other dishes) a really good choice.

Health Benefits of Avocados

 

Avocados have been shown to be good for heart health. Studies indicate that eating avocados can help to lower cholesterol. And eating them may also increase HDL (High-Density Lipoproteins, the “good” cholesterol) while reducing LDL (Low-Density Lipoproteins, the “bad” cholesterol), and triglycerides.

Another health benefit of avocados is their antioxidant benefits for eye health. They provide zeaxanthin and lutein which may reduce the risk of developing cataracts or macular degeneration.

Contrary to popular beliefs about their fat content, eating avocados may actually help with weight management. This is because the healthy fat and fiber in avocados can help you to feel full after eating. It may also help decrease the desire to overeat. And, if that's not enough, this high fiber and healthy fat profile may also help to balance blood sugar. This is encouraging for those who want to add avocados as part of a weight management plan.

Celebrate Avocados

 

Chock full of nutrients and so very delicious, there are a lot of tasty ways to add avocados to your meal planning. I'm talking more than just using it for a salad or making guacamole and chips. Here are three amazing recipes to help you think differently about avocados and get more avocado goodness into your diet.

Avocado Kiwi Bowl

Everyone loves smoothies. They're a quick and easy way to get a lot of nourishing ingredients. In my opinion smoothie bowls are even better you can include some yummy toppings. Here's a simple and tasty bowl that's sure to be a summertime hit.
Print Recipe Pin Recipe

Ingredients
  

  • 1 cup kale leaves
  • 1 cup coconut milk
  • 1 small banana
  • 1/2 avocado
  • 1/2 cup ice
  • 1 tbsp maple syrup or honey
  • 1/2 cup raspberries
  • 1 diced kiwi fruit
  • 1 tsp hemp seeds

Instructions
 

  • Put the coconut milk into the blender
  • Add the avocado, ice, kale, and 1/2 of the banana
  • Blend until fully combined
  • Top with raspberries, the other half of the banana- sliced, and sprinkled with the hemp seeds
    Enjoy!

Avocado Deviled Eggs

Who doesn't love deviled eggs? They're always a hit at any social gathering. If you're looking for a way to make your deviled eggs stand out try this tasty twist.
Print Recipe Pin Recipe

Ingredients
  

  • 8 large eggs

  • 2 medium

    avocados


  • 1 tbsp lemon juice

  • 
1½

     tbsp

    
avocado mayonnaise*

  • ½ tsp garlic powder

  • 
½

    tsp

    
onion powder

  • ½ tsp paprika

  • 
½

     tsp

    
crushed red pepper flakes (optional)

  • 3 tbsp fresh parsley

  • minced
 sea salt and fresh ground black pepper, to taste


Instructions
 

  • Place eggs in a large pot, cover by an inch or two cold water and bring to a rolling boil
  • Cover and turn off heat
  • Let the eggs sit, covered, for 11-12 minutes
  • Drain the eggs and rinse in cool water
  • Peel eggs and slice in half lengthwise

  • Remove the yolks and place in a small mixing bowl
  • Arrange the egg whites on a plat
  • To the yolks add avocado, lemon juice, avocado mayonnaise, garlic powder, onion powder, paprika, and red pepper (if using)
  • Season to taste with sea salt and fresh ground black pepper
  • Mash all ingredients together until well combined
  • Spoon one tablespoon of mixture into each egg half
  • Top with fresh parsley
    Can be served immediately or refrigerated to serve later
    Enjoy!

Notes

*If you do not have avocado mayonnaise [link: https://amzn.to/3fMziWM] you can use regular mayonnaise. However, the flavor of the avocado mayonnaise improves the taste of these eggs

Avocado Carbonara

Who doesn't love a good carbonara recipe? The use of avocado in this dairy-free version is delicious and creamy without, well, the cream. And serving it over zoodles makes this a veggie-rich dish anyone would love.
Print Recipe Pin Recipe

Ingredients
  

  • 1 medium-sized ripe avocado
  • 1/2 cup lemon juice
  • 3 cloves garlic
  • pinch of salt
  • 1/4 cup parsley
  • 1/4 cup basil
  • 2 tbsp olive oil
  • 1/3 cup raw pepitas
  • 1/2 cup baby portabella mushrooms, cleaned, sliced
  • 1 tbsp extra virgin olive oil
  • 1/4 cup pomegranate arils (optional)
  • ground pepper
  • 2 zucchinis - zoodled

Instructions
 

  • Cook the pasta
  • Place zucchini into a colander
  • Drain pasta into zucchini
  • Rinse and set aside
  • In a separate pan saute mushroom slices in olive oil
  • When done take off the heat and set aside
  • Place lemon juice, garlic and olive oil in a food processor or blender, blend until smooth
  • Add avocado, parsley and basil, process until smooth
  • Gently fold together the sauce, pasta, and zucchini
  • Garnish with mushrooms, pepitas, and pomegranate
    Serve and enjoy!
Sources

Alvizouri-Muñoz, M et al. “Effects of avocado as a source of monounsaturated fatty acids on plasma lipid levels.” Archives of medical research vol. 23,4 (1992): 163-7.

Carranza, J et al. “Efectos del aguacate sobre los niveles de lípidos séricos en pacientes con dislipidemias fenotipo II y IV” [Effects of avocado on the level of blood lipids in patients with phenotype II and IV dyslipidemias]. Archivos del Instituto de Cardiologia de Mexico vol. 65,4 (1995): 342-8.

Delcourt, Cécile et al. “Plasma lutein and zeaxanthin and other carotenoids as modifiable risk factors for age-related maculopathy and cataract: the POLA Study.” Investigative ophthalmology & visual science vol. 47,6 (2006): 2329-35. doi:10.1167/iovs.05-1235

Khachik, F et al. “Identification of lutein and zeaxanthin oxidation products in human and monkey retinas.” Investigative ophthalmology & visual science vol. 38,9 (1997): 1802-11.

López Ledesma, R et al. “Monounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia.” Archives of medical research vol. 27,4 (1996): 519-23.

Wien, Michelle et al. “A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults.” Nutrition journal vol. 12 155. 27 Nov. 2013, doi:10.1186/1475-2891-12-155

Avocado Carbonara Recipe courtesy of Linda Rosario

Understanding Lipoprotein (a)

Understanding Lipoprotein (a)

by health, Uncategorized

[Note: This post is to help you better understand Lipoprotein (a). It is in response to this letter written April 3, 2020, by Sotirios Tsimkias, M.D., who is the Director of Vascular Medicine, Division of Cardiology and the University of California, San Diego, School of Medicine]

You’re probably familiar with cholesterol testing. You know, that standard blood test where they look at your cholesterol, LDL, HDL, and triglycerides. And you have been told that LDL is the “bad” cholesterol so you want less of that in your system while the HDL is the “good” cholesterol and you want more of that. So why are we now talking about LP(a) and what is that anyway?

What are lipoproteins?

The L in LDL and HDL stands for lipoprotein. Low-Density Lipoprotein or High-Density Lipoprotein. But it turns out there’s more to the story than that.  Lipoproteins are made up of protein and fat. In the LDL category there are actually subtypes of lipoprotein. These other lipoprotein particles are a better indication of  risk factors for cardiovascular health issues. But your doctor may not automatically test these when looking at your cholesterol levels and cardiovascular risk factors. This is unfortunate because it turns out you can have “normal” cholesterol levels and yet still have a heart attack if your lipoprotein particle numbers are elevated.

Types of lipoproteins

There are several subtypes which are variants of LDL. These lipoprotein particles (LPP), according to the National Cholesterol Education Program (NCEP), are potential risk factors for cardiovascular disease. Giving more detail than a typical cholesterol test, when you look at LPP the test measures the size, number, and distribution of  different lipoproteins including:

    • Small, dense LDL – these can easily form plaque and also oxidize easily
    • LP(a) – this is a small, dense particle that may be involved in forming blood clots
    • Remnant Lipoprotein – this particle appears to be a building block for plaque while at the same time having the same density and makeup of plaque
    • HDL2b – this show how well the body removes excess lipids

Looking more closely at LP(a), also referred to as apolipoprotein (a), there are a number of studies which indicate that elevated levels of LP(a) can increase the risk for stroke, atherosclerosis (arterial plaque buildup), and coronary heart disease. And it turns out that commonly used statin drugs may not help to lower LP(a) levels. As noted above, you can have a “normal” cholesterol and yet have elevated lipoprotein particles which can constitute a risk factor for heart disease, stroke, and other cardiac health issues.

How to test lipoprotein particles

Instead of testing only the core cholesterol factors it may be beneficial to ask your doctor to include more detailed measures and to look at your lipoprotein particles. There are a number of companies which do this testing. It is commonly available through LabCorp, Quest Diagnostics, Boston Heart Diagnostics and others. Your doctor simply needs to request it. This is a fasting lab so you will be required to avoid food and water for at least 12 hours before testing.

Holistic support for LP(a)

Although having a high LP(a) level is something to be taken seriously, there are things that you can do holistically that may help lower these levels. 

Increase antioxidants

Higher antioxidant levels have been found to be helpful for overall wellness and may help to lower Lipoprotein (a) levels. One way to increase antioxidant levels is to do a C Calibration Protocol using a buffered vitamin C powder (my preferred brand is Potent C Guard by Perque):

  • Begin first thing in the morning with a level half-teaspoon dissolved in 1-2 ounces of water every 15 minutes.
  • If after four doses there is no gurgling or rumbling in the gut, you should double the initial dosage and continue every 15 minutes
  • Continue with these instructions at the proper time intervals until you reach a watery stool or an enema- like evacuation of liquid from the rectum
  • Calculate 75% of the total ascorbate you needed to induce the flush. This is your daily dose. Divide this amount into 4 and take four times per day

Omega 3 fatty acids

It’s also important to make sure that you are getting appropriate amounts of Omega 3 fatty acids.  This can be done through supplementation.  If you’re going to take supplements however you want to make sure that you read the label to ensure that you are getting cold-water fatty fish, not less beneficial fats. The cold water fatty fish include salmon, sardines, anchovies, herrings, cod, mackerel, and tuna. You also want to avoid any negative ingredients such as soybean oil, sugar, or corn starch.

In addition to supplementing your omega-3, consider adding nourishing whole food choices: cold-water fatty fish (at least twice a week), walnuts, flax seeds, chia seeds, hemp seeds, and egg yolks.

Yes, you can have egg yolks. Studies have shown that consuming cholesterol does not heavily influence serum (blood) cholesterol levels.

For those who may not be used to eating sardines here’s a recipe for sardine pate which I’ve heard is very good (remember I can’t eat them due to a true food allergy so ymmv). Paleo Sardine Pate by Kelly Bejelly

Vegetables

If you're like most people you know you should eat more vegetables than you really do. This is not one of those health tips that we want to ignore. Eating veggies is definitely good for you and great for your heart.  Some delicious vegetables which are good to help support better lipoprotein levels are:

    • Dark leafy greens (mustard greens, Swiss chard, dandelion greens, kale, spinach, etc)
    • Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
    • Tomatoes
    • Colorful root vegetables (carrots, beets, sweet potatoes, yams)

Food journaling

The following are appropriate serving sizes for the foods referenced above. Food journaling can be a good way to monitor how much and when you are eating so you can build your nutritional plan to incorporate more healthy foods into your diet.  It's also a great way to see where you might be having just a little more of the unhealthy stuff than you really realized.

Leafy Greens – 3-4 cups per day

Colorful veggies – 2-3 cups per day

Complex Carbs – 2-3 medium root vegetables

Exercise

Let’s not forget exercise. Your heart is a pump, moving blood around the body. If you’re just sitting around on the sofa how hard does it have to work? [tip: not that hard]

We are meant to be in motion and physically active. Running, jogging, brisk walks, bicycling, swimming, or even weight lifting are all good forms of physical exercise.  That can help to support beneficial lipoprotein levels. Aim for a minimum of 30 minutes of physical activity 4 times per week.

More information

For more information about cholesterol and a functional viewpoint

Sources

 

Fernandez, Maria L. “Rethinking Dietary Cholesterol”. Curr Opin Clin Nutr Metab Care. 2012 Mar; 15(2):117-21

Kamstrup PR, et al.”Lipoprotein(a) and risk of myocardial infarction–genetic epidemiologic evidence of causality”. Scand. J. Clin. Lab. Invest. April 2011 71 (2): 87–93.

Nordestgaard BG, et al. “Lipoprotein(a) as a cardiovascular risk factor: current status”. Eur. Heart J. December 2010 31 (23): 2844–53.

Smolders B, et al.”Lipoprotein (a) and stroke: a meta-analysis of observational studies”. Stroke. 2007. 38 (6): 1959–66.

 

How To Pick Healthy Non-Perishable Snacks

by additives, artificial colors, grocery, health, ingredients, nuts, pantry, protein, shopping guides, snacks

by Mira Dessy, The Ingredient Guru

Americans have a snack habit. We've become accustomed to eating multiple times throughout the day. Sometimes we snack because we're hungry. But more often than not it's because we are bored, thirsty, or possibly responding to emotional stimuli.

Occasionally we snack because we are on-the-go and are looking for something to tide us over until we can get to mealtime.While there's nothing wrong with an occasional small bite between meals, snacking can become a problem when it fills you up with empty calories. This means things like chips, crackers, muffins, or cookies. Another problem with snacking is if you eat so much that you are no longer hungry by the time you get to the real meal.

What's a snack?

Ideally, a snack should be small, just enough to blunt your hunger without filling you up, and balanced with protein and a little healthy fat. When snacking you want to make sure that you are eating clean, nutrient-dense foods rather than high calorie, low nutrition foods, sometimes referred to as energy-dense. Here are some great, non-perishable choices for healthy snacking:

  • Nuts – choose raw nuts as your best nutritional choice. Even better is if they are sprouted.
  • Nut butter – many of these now come in squeezable tubes and can be a quick grab-and-go non-perishable snack. Be aware that there can be a lot of sugar in some of these, choose the best option possible by reading the label
  • Canned fish – such as sardines are a great choice. These can be a nourishing snack and also provide some healthy omega 3 fatty acids
  • Jerky – this can be purchased or made at home. These days there's a wide variety of jerky products made from meats such as salmon, venison, lamb, bison, pork, turkey, and more. Check the label to be sure there are no added artificial ingredients
  • Energy bars – be sure to read the label and make check that you're getting a true protein bar, not a glorified candy bar with an excessive amount of sugar. Just like with the jerky, you want to make sure there are no added artificial ingredients (sweeteners, flavors, etc)
  • Dried and seasoned chickpeas – this can be a tasty way to get a crunchy snack on-the-go without having to worry about spoilage
  • Seaweed or kale chips – okay there's no protein in this one (so you may want to pair it with a handful of nuts or some jerky), but if you're looking for a good veggie-rich crunchy snack these can really hit the spot

Snacks to avoid

When choosing snacks be sure to read the label. Don't choose one just because it says "protein" or "# grams of protein" on the front label. You need to turn the package over and read the ingredients on the label. You also want to avoid the following in your snack products:

  • excess sugar (more than 4 g per serving)
  • artificial sweeteners
  • artificial flavors
  • artificial colors
  • ingredients you don't understand
  • starchy things (tapioca, potato, rice flours, etc)

You may be wondering why things like rice cakes, popcorn, puffed quinoa, puffed chickpeas, etc are not on this list. Sure, I get that they taste good. The problem, however, is that these exploded grains are very easily converted to sugars by the body. This means they hit the blood stream relatively quickly. There's also not a lot of nutrition in those puffed grain snacks. It's better to stick with something that's going to provide more of what your body really needs, protein and healthy fat.

Unplugging For Mental Health

by family, gratitude, habits, health

by Mira Dessy, The Ingredient Guru

Keeping yourself entertained and keeping your mind active is important to overall wellness and mental health. In fact, I would argue that it’s more important now than ever before.

Most people are home by themselves or with a limited number of people. During this challenging time it’s easy to get sucked into the temptation to spend the entire day on the phone checking Facebook and Instagram every 10 minutes in case some posted something new. Or to veg out completely and binge watch Netflix for 12 hours a day.

As fun as that might sound for a little while, a steady diet of this is not good for your mental healthy, not to mention our eyeballs. Anne Lamott has a great saying, “Almost everything will work better if you unplug it for a few minutes, including you.” So here are some great activities to help you disconnect from the electronic tether. Take a break from the television, your phone, your iPad, your computer, whatever electronic devices you’ve got and just unplug for a little bit. You’ll probably feel better after you do.

Connection and Conversation

How fortunate are we to have uninterrupted time where we can actually talk with the people we are sheltering in place with (that’s assuming you’re not alone and it’s not just you and the dog or cat). Instead of everyone running in different directions taking care of their own busy lives, sit down and connect. Talk about how you’re feeling, plan a vacation, share your dreams of what’s next. There are lots of wonderful conversations you can have. If you’re stuck getting started try one of these.

 

Reading is fun!

 

I love books. There are so many wonderful books out there. Fiction or non-fiction, it’s your choice. But there’s an endless supply of wonderful things to read. If you’re an e-reader person I’d encourage you to try paper, just so you can unplug for a while. And who knows, if you look around at home you may find books you bought that you meant to read but hadn’t got around to yet. Use this as an opportunity to cut down on your tsundoku pile. Looking for a good book recommendation on health and wellness? Consider joining The Healthy Readers Book Club. 

Art Projects

This is a great time to reconnect with your artistic side. We are ALL artists (here’s an article that describes my feelings on this topic exactly. One of my favorite ways to create is to doodle. Whether it’s painting, drawing, coloring books, collage, knitting, sewing, anything, let your creative spirit soar. And the best part is that this doesn’t have to be a solitary practice. If you’re sheltering in place with other people, why not take time to be creative together?

Creative Writing or Journaling

We’ve gotten away from the art of journaling. Many of us think we’re too busy to take the time to set pen to paper. But now? Well, why not take advantage of the time. You can share your thoughts about this time in history, write a story, write poems, or even share stories about your life. You may discover a reconnection to your inner thoughts when you take the time to slow down and actually write. It doesn’t have to be perfect, it doesn’t have to be a Pulitzer prize winning essay. Just write from the heart and express yourself.

Board Games

When was the last time you took the time to play a game. To get caught up in the fun and laughter of a board game, or card game, or some sort of game? Why not haul out those boxes, dust them off, and make it a new family habit. Who knows, you may have so much fun that this becomes a regular weekly practice that you take forward into your new normal when this shelter-in-place situation is lifted.

Whatever your choose for your unplugging time, one of the best benefits is the healthy distraction from the cacophony of media overwhelm. At this point we’re all on the verge of burnout from the ever-increasing noise of the media. Not to say that you shouldn’t be informed, but let’s take a break, some emotional down-time, and unplug, just for a little bit.

How To Make Non-Dairy Milk

by bread, breakfast, dairy, drinks, food intolerance, health, nuts, protein, vegan,

If you are one of the approximately 65% of all adult humans who have trouble with lactose, you may have considered switching to non-dairy milk products. If nothing else, simply because you're tired of always paying more for lactose-free [insert dairy product here], or because you keep forgetting to bring your lactase enzymes with you.

What is lactose intolerance?

For those that may be struggling with this issue and learning about this for the first time, allow me to explain. Lactose intolerance is where the body cannot properly break down lactose, milk sugar. This can cause a number of symptoms including diarrhea, cramps, bloating, gas, nausea, and, although not frequent, vomiting.

Lactose, by the way, is why things like milk list 11g of sugar per cup on the label. There's no added sugar in the milk, it's part of the milk. Side note: if you're going to drink or consume milk, I strongly suggest that it be whole milk and organic, preferably pasture-raised. This also applies to or yogurt, or other dairy products. 

For those people who cannot tolerate lactose, most of the population, there is a solution. To purchase dairy products where the lactose has been split into it's component parts of galactose and glucose, making it easier to digest. Or taking lactase, an enzyme that their system lacks, which helps to break down the lactose.Other options

For those who would rather not deal with the issues around lactose intolerance there is another option. Plant-based milks. These are made by processing certain things like almonds, coconut, oats, rice, or hemp, and making a milk-like product. While it doesn't taste like milk, it's close enough that it's often an acceptable substitute.

Drinking plant-based milks can, however, come with it's own challenges. One is that because the plant-based options are thinner than milk, emulsifiers and thickeners are added. These are made from plant gums which can cause digestive upset if over consumed or for those with very sensitive digestive tracts.

Carrageenan in particular is strongly linked to digestive health issues and should be avoided in any product. Other plant gums can be just as overwhelming to the system, causing many of the problems that lactose does.

Making almond milk at home

Instead of buying plant milks at the store it is possible to make them at home. Almond and coconut are the easiest to make yourself. With just a little bit of time, a few healthy ingredients, and not a lot of equipment, you can enjoy your own delicious homemade milk.

Almond Milk

  • 2 cups almonds
  • 4 cups filtered water
  • 1 teaspoon sea salt
  • 1 teaspoon vanilla extract (optional)
  1. Soak almonds in water overnight
  2. Discard soaking water and rinse almonds well
  3. Place almonds, salt, vanilla, and 4 cups of water in a high powered blender
  4. Blend on high speed for 2 minutes
  5. Strain through cheesecloth or a nut milk bag
  6. Solids can be refrigerated and used in baking within 4-5 days
  7. Refrigerate almond milk before serving

No Soy

You may be wondering why soy milk is not on my suggested list of plant-based milks. I don't recommend consuming it because soy tends to be one of the most highly genetically modified crops we have. Soy is also a phytoestrogen, meaning plant estrogen, and can disrupt hormones. Therefore it's best to avoid not only soy milk, but also the wide variety of soy-based products on the market.

Sources

 
Nardi, J. et al. Prepubertal subchronic exposure to soy milk and glyphosate leads to endocrine disruption. Food and Chemical Toxicology
Volume 100, February 2017, Pages 247-252. https://www.sciencedirect.com/science/article/pii/S0278691516304896

Vitamin D - sunshine

What’s The Deal With Vitamin D3?

by health, immune system, nutrients

Vitamin D3 Deficiency

Did you know that vitamin D3 is a super vitamin? Every cell in our body has a D3 receptor. In fact, it’s vitally important for our immune system to have sufficient amounts of Vitamin D3. Furthermore, depleted levels can lead to fatigue, bone pain, bone loss, hair loss, depression, and/or delayed healing.

Most of us don't tend to think about our vitamin D3 levels or how to support our bodies to get enough. But it's more critical than we think. Some of the contributing factors for vitamin D deficiency include: being darker-skinned, carrying excess weight, being elderly, not consuming a lot of cold water fatty fish, living further away from the equator (this means less exposure to the sun due to latitude), not spending much time outdoors, and using a lot of sunscreen. Side note: While it is important to use sunscreen, you should try to get 20 minutes per day of un-sunscreened exposure in order to absorb some Vitamin D3 naturally.

Vitamin D3 and Influenza

Respiratory ailments and influenza tend to be highest, in the colder season (Winter in the northern hemisphere, Summer in the southern hemisphere). These are the times of the year when most people have lower levels of vitamin D in their system. Either because they didn't have sufficient stores in their system to begin with or because they're at a latitude where they simply can't get enough exposure.

Over the years a number of studies have been done showing that increased Vitamin D3 levels are helpful to avoid or reduce symptoms of influenza. Results from one study shared, “Vitamin D deficiency predisposes children to respiratory infections. Ultraviolet radiation (either from artificial sources or from sunlight) reduces the incidence of viral respiratory infections, as does cod liver oil (which contains vitamin D). An interventional study showed that vitamin D reduces the incidence of respiratory infections in children. “

COVID-19 Infection

A new study, released in April 2020, now indicates that higher levels of vitamin D may also reduce the risk of infections and death due to COVID-19. The supplemental recommendation from the study is, “To reduce the risk of infection, it is recommended that people at risk of influenza and/or COVID-19 consider taking 10,000 IU/d of vitamin D3 for a few weeks to rapidly raise 25(OH)D concentrations, followed by 5000 IU/d. The goal should be to raise 25(OH)D concentrations above 40-60 ng/mL (100-150 nmol/L).” 

It's important to understand that the numbers listed in this study are based on allopathic medicine.  Functional medicine recommendations for Vitamin D3 are 50-75 ng/mL.

Making sure that you have adequate levels is definitely important for overall wellness.  With this recent information, we can see that it’s even more critical to make sure your levels are where they need to be.  Part of the challenge, however, is that it’s not a good idea to simply take high doses of Vitamin D without knowing what your levels are.

Testing your levels

When it comes to testing Vitamin D3 levels the best option is micronutrient testing. It looks at not only your Vitamin D3 levels, but also co-factors such as Vitamin K2, and Vitamin A. When doing micronutrient testing my preference is for intracellular (inside the cell) rather than serum levels as that gives a more accurate reading in terms of what the cells have available. 

It is possible to test for Vitamin D3 without testing your other micronutrients. This can be done either through a blood draw at a doctor's office or laboratory draw station. Another option is to get a fingerstick test, this is one that can be purchased as an at home-testing kit. [To get a 20% off discount on this test you'll need to enter 2 coupons – GURU20 + VITAMIND.  You must enter both coupons]

Increasing your vitamin D levels

While adding foods that are rich in vitamin D3 is always a good idea, it can be challenging to get enough through food alone.  These foods include: cold-water fatty fish – salmon, sardines, tuna steak – milk (organic, whole), eggs (pastured), and shiitake or portobello mushrooms.

Other options for getting vitamin D are:

  • Getting sunshine on a regular daily basis. This does mean getting outside with no sunscreen for at least 20 minutes per day (weather allowing).  However, the amount that you can absorb in the colder months, when you need it most, is very limited due to the sun being lower on the horizon and the days being shorter. 
  • Adding cod liver oil to your diet. This is an excellent source of both Vitamin D3 and Vitamin A. The best option is raw, extra virgin. There is a theory that because we no longer regularly dose kids (and adults) with cod liver oil in the winter and we slather sunscreen on every time we are outdoors we have created a vitamin D3 deficient population.
  • Adding supplemental vitamin D3. When choosing a Vitamin D to take it is important to get a high-quality supplement without negative-ingredient fillers. And it's important to note that we've been talking about Vitamin D3, cholecalciferol. This is the most bioavailable form and is more potent than Vitamin D2, ergocalciferol. Many people tend to rely on their multi-vitamin for the Vitamin D levels, not understanding that the form found in most vitamins is actually D2 unless they specifically state otherwise.

Summary

To wrap this all up in one nice neat little package here's what you really need to know:

  • Test your Vitamin D3 levels to find out what they are
  • Get outside and get some sunshine
  • Boost your Vitamin D3 to at least 50 ng/mL

 

Affiliate statement: It is important for you to understand that some of the links on this site are affiliate links for which I may receive a small referral fee at no extra cost to you. While I may sometimes be asked to review a book, product, or service, my thoughts and opinions are my own.  My promise to you is that I will only put links on this site that I believe in, feel I would support, or am willing to purchase or use personally.  Full Affiliate Disclosure

Sources

Cannell, J.J., et al. (2006). Epidemic influenza and vitamin D. Epidemiology and Infection, 134(6), 1129–1140. doi: 10.1017/S0950268806007175

Grant, W.B.; Lahore, H.; McDonnell, S.L.; Baggerly, C.A.; French, C.B.; Aliano, J.L.; Bhattoa, H.P. Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths. Nutrients 2020, 12, 988.