Category Archives: Uncategorized

honey bees

Honey's Health Benefits And Bee Conservation

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Honey is a remarkable creation, a tribute to the tireless honeybees and their invaluable contributions to our world. In this blog post, we'll explore the health benefits of honey, share exciting news about bee-tracking technology, and offer tips on how you can support bee conservation right in your own backyard.

Health Benefits of Honey

  • Immune Booster: Honey is known for its antimicrobial and antibacterial qualities, which can help protect against infections. It also provides anti-inflammatory and antioxidant benefits that promote overall health.
  • Energy Boost: With its unique combination of fructose and glucose, honey delivers both quick and sustained energy. However, moderation is key to avoiding blood sugar spikes.
  • Digestion: Studies have shown that honey supports a healthy digestive system by promoting gut function, regulating gut microbial communities, acting as a prebiotic, and reducing gut infections and inflammation.
  • Wound Healing: Honey's antimicrobial properties make it an effective antiseptic for minor cuts, burns, and wounds, provided it is 100% pure, raw, and unfiltered.
  • Cough Relief: Honey is a soothing remedy for sore throats and coughs, potentially as effective as over-the-counter cough medications for adults (not recommended for children under 1 due to the risk of infant botulism).

Enjoying Honey

There are numerous delightful ways to incorporate honey into your diet. Whether you use it as a sugar substitute in baking, add it to your tea, or drizzle it over yogurt or ice cream, choosing raw and unfiltered honey ensures you reap all its health benefits.

Bee Conservation

Let's not forget the bees' crucial role in honey production and pollination. Here are some ways you can contribute to bee conservation:

  • Plant Native Flowers: Cultivate native plants in your garden, as they provide essential forage for local pollinators and thrive in your area.
  • Reduce Your Lawn: Replace parts of your traditional grass lawn with a flower bed, as grass lawns offer no food for pollinators.
  • Avoid Pesticides: Refrain from using broad-spectrum insecticides, as they can harm both bees and your health.
  • Provide Water: Place rocks in your bird bath to offer bees a safe landing spot, preventing them from drowning.
  • Nesting Sites: Create nesting houses or leave patches of bare soil in your garden to support ground-nesting bees.

Bee Free Honey?

Beeio Honey Technologies is working on producing honey without bees, a concept that sparks debate about what constitutes true honey. While innovative, many argue that preserving bee populations should be the primary focus.

Honey is a marvel worth celebrating year-round, and by adopting bee-friendly practices and staying informed about the latest developments in bee conservation, we can ensure a sweeter future for everyone, bees included.

Closing

In summary, honey is a gift from bees, offering various health benefits. To enjoy these advantages, incorporate raw and unfiltered honey into your diet. Additionally, bee conservation is crucial, and you can contribute by planting native flowers, reducing your lawn, avoiding pesticides, providing water sources, and creating nesting sites for bees. While innovative bee-free honey technology exists, preserving bee populations should remain a top priority. Let's celebrate honey and work towards a sweeter future for all, including our essential pollinators. 

feeding of pets

Care And Feeding Of Pets

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Every year, as special occasions roll around, pet owners across the country face the same adorable but guilt-inducing scene: our furry family members' mournful, pleading eyes. Whether it's Thanksgiving, Christmas, a birthday celebration, or any other festive gathering, our pets somehow become convinced that we've forgotten to feed them for days, and they're desperately trying to hypnotize us into sharing our delicious spread. 

While it's tempting to slip them a sliver or a morsel, it's crucial to remember that many holiday foods are distinctly unhealthy for our beloved fur babies. 

What NOT to feed them during special occasionspet food

  • Turkey: The centerpiece of many celebrations, turkey often comes smothered in butter and seasoned with ingredients like onions, garlic, or various spices – none of which are safe for pets. If you want to treat them to some turkey, make sure it's plain and cooked specifically for them.
  • Ham: Pork is a no-no for dogs, as consuming it can lead to pancreatitis, diarrhea, or vomiting.
  • Onions: Onions contain N-propyl disulfide, which can cause anemia in dogs. This harmful substance is also found in garlic, leeks, and raw cabbage.
  • Stuffing: As delicious as it is, stuffing usually contains ingredients that are dangerous for pets, such as grapes or raisins, wine, or onions.
  • Nuts: Almonds, macadamias, pecans, and walnuts might be tasty for us, but they can cause pancreatitis, diarrhea, and vomiting in pets.
  • Sweets: Pumpkin pie, sweet potato pie, cookies, and other desserts are off-limits for our furry friends. However, plain cooked pumpkin from a can is okay, as long as it's free from added sugars.
  • Xylitol: This low-calorie sweetener can sneak into various dishes and desserts, posing a severe threat to dogs and cats. It's toxic for them, so be cautious of any foods containing xylitol.
  • Chocolate: Chocolate is dangerous due to its theobromine content, which pets cannot metabolize. It can lead to seizures, diarrhea, or vomiting if consumed.
  • Caffeine: Sources of caffeine like coffee, tea, and soda should be kept out of reach, as they can cause seizures, diarrhea, vomiting, abnormal heart rhythms, and even death in pets.
  • Alcohol: While you may not intentionally give your pets alcohol, be cautious during gatherings, as they might attempt to sneak sips from drinks like eggnog or punch. Dogs and cats can't tolerate alcohol, resulting in vomiting, dehydration, and liver or kidney issues.

Superfoods for Your Petpet food

Superfoods like kale and broccoli are finding their way into pet foods as owners prioritize healthy nutrition for their animals. However, ensuring that the superfoods you feed your pets are safe is essential. Not all foods that benefit us are suitable for our furry friends. If you prefer to skip expensive packaged dog food, add superfoods like carrots, kale, pumpkin, and sweet potatoes to your dog's diet.

Closing

No matter which occasion you're celebrating, whether it's Thanksgiving, Christmas, or any other special day, keeping your pets away from harmful foods is an act of love and responsibility. So, wherever you are and however you're marking the occasion, I wish you and your furry friends a happy and healthy celebration.

holistic pet wellness

Holistic Pet Wellness: A Guide To Optimal Health For Your Furry Friends

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I had the pleasure of discussing holistic pet wellness with my colleague Wilma Shaw, a certified Holistic Pet Wellness Coach. Our conversation shed light on the increasing health issues in our beloved fur babies and the need for a holistic approach to their well-being. Below I share the key takeaways from our interview, provide practical tips for achieving holistic pet wellness, and highlight the importance of mindful nutrition.

Shifting from Reactive to Preventive Care

One of the primary issues addressed in our discussion was the over-reliance on chemical treatments and reactive care methods for our pets. Wilma emphasized the importance of mindful prevention rather than simply treating symptoms. For example, just as with humans, pets can be overexposed to toxic chemicals which can build up in their bodies and contribute to chronic illness or other challenging health conditions.  By taking proactive measures such as natural flea control methods like nematodes in our yards and essential oils as repellents, we can drastically reduce the chemical burden on our pets. 

Taking a Holistic Approach

Wilma began her adult working life as an electrical engineer before transitioning to holistic nutrition and from there to holistic pet wellness. Along the way she developed an awareness of the benefits of holistic health and lifestyle measures.  And then came to understand that there was a need for a more comprehensive approach to our pets' health. Wilma advocates considering the interconnectedness of pets from physical, emotional, and environmental perspective. By looking at our pets more holistically pet parents can address the root causes of health issues and promote long-term vitality and happiness for our furry friends

She also shared that frequently, although her practice is now geared toward holistic pet wellness, she often works with the entire family. This is because we live in a community setting with all the people and pets in a home. Implementing practices that are beneficial for some family members usually turns out to be supportive for the household.

Questioning Vaccination Practices

One challenging topic of conversation that was raised concerns frequent vaccinations and the lack of individualized care provided by traditional veterinary medicine. Again, as humans we are all bio-individual.  When working with a practitioner it’s best if they’re focusing on the specifics for your needs rather than a one-size-fits-all approach.  

The same turns out to be true for our pets, requiring a more individualized approach because not every animal is exactly the same.  Even more Wilma pointed out, "I don't like the idea of vaccinating animals when they are ill or when they are going through something else. If you're working with healing their gut or detoxing skin allergies, something like that. I don't like the idea of introducing something else into the mix."  Wilma suggested having informed discussions with your veterinarian and exploring alternatives such as titer tests to measure antibody levels. This approach allows you, as a pet parent, to make informed decisions about your pets' vaccination needs based on their individual health circumstances.

The Power of Nutrition

The focus on holistic nutrition advocates for looking at the significant impact of diet on our pets' overall health. Opting for real, nutrient-dense food rather than highly processed kibble is essential. Additionally, mindful food choices based on an understanding of bioindividuality ensure that each pet's unique nutritional needs are met.

Cooking for Your Pet

Humans do best with a real, whole food diet that does not include ultraprocessed foods and non-nourishing ingredients. It turns out that’s a important for all living things.  Wilma shared her personal experience of cooking for her pet and its transformative effects. By preparing meals at home, pet parents gain control over the ingredients and can carefully monitor their pet's reaction to different food items. Keeping a food journal proves invaluable in identifying allergies or sensitivities, enabling pet parents to tailor pet  meals to perfection. 

Holistic Pet Health Coaching

As a pet parent, if you have concerns about your pets that you feel are not being addressed by mainstream veterinary care, you may want to consider looking for a holistic wellness pet coach in your area. With the rise in chronic illnesses among pets, Wilma emphasized how these professionals can bridge the gap between traditional veterinary care and proactive, holistic approaches to pet wellness. 

Holistic pet wellness coaches focus on uncovering the root causes of health issues and provide personalized guidance to pet parents who seek to empower their pets with optimal health.  It’s not an either or situation, this is an opportunity to blend conventional and complimentary wellness practices together to create the best possible scenario for caring for your fur babies. Wilma also shared that she was not concerned about there being too many of holistic pet wellness coached because the chronic illness rates in pets is on the rise. 

In our ever-evolving understanding of pet wellness, it is essential to adopt a holistic approach to our pets' physical and emotional well-being. By taking preventive measures, questioning traditional practices, and prioritizing mindful nutrition, we can ensure our furry friends enjoy vibrant health throughout their lives. 

Holistic pet health coaches can play a vital role in guiding pet parents towards making better-informed decisions for their pets' wellness.

To delve deeper into this topic, you can watch Pet Fooled, a thought-provoking documentary that sheds light on the pet food industry. By giving careful consideration to our pets' nutritional needs and bioindividuality, we can set them on a path to long-lasting vitality and happiness.

Remember, our pets rely on us to make the best decisions for their well-being. Let's embrace a holistic approach to pet wellness to create a healthier, happier future for our furry companions.

 

taco casserole

Taco Casserole And Shredded Cabbage Salad

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Casseroles are such a quick and easy solution to dinner. Especially when you have three children who all have after school activities in different parts of town and you spend most of your time running from place to place for drop offs and pick ups.
 
On days like that you certainly need a meal that is quick and easy to throw together. This taco casserole pairs well with a shredded cabbage salad.
 
I have been making this particular casserole for years. The original recipe came from a friend who was a co-leader for a Girl Scout troop. Over the years the recipe ingredients were modified and it became a family favorite. This latest version takes advantage of the multi-capabilities of an Instant Pot.
 
It may not look the prettiest, but it smells heavenly and tastes even better. Plus serving it in a bowl makes this a lot less messy than trying to eat a hard shell taco.
 

Easy Taco Casserole

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Ingredients
  

  • 2 tablespoons avocado oil
  • 1 pound ground meat
  • 1 small yellow onion, diced
  • 3 cloves of garlic, minced
  • 1 15-ounce can of organic refried beans
  • 1 15-ounce ounce can diced tomatoes
  • 2 tablespoons tomato paste
  • 1/2 cup bone broth
  • 2 teaspoons cumin
  • 1 teaspoon sea salt
  • 1 teaspoon dried oregano
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon ground black pepper
  • tortilla chips - for serving
  • toppings:

    grated cheese

    sour cream

    fresh cilantro, minced

Instructions
 

  • Set the instant pot to sauté and add 1 tablespoon avocado oil and ground meat
  • Cook, stirring regularly, until ground meat is completely cooked
  • Remove ground meat from instant pot and drain
  • Add 1 tablespoon avocado oil to the instant pot and sauté onion until slightly wilted and fragrant, about 2 minutes
  • Add garlic and sauté 1-2 minutes more
  • Add refried beans, diced tomatoes, tomato paste, and bone broth, stirring to combine well
  • Add seasoning and stir to combine well
  • Cover instant pot and Koch on slow cooker setting for 25 minutes
    Note: do not try to pressure cook this recipe as it does not have enough liquid and will burn
  • Serve over, crushed up tortilla chips and top with grated cheese, sour cream, and fresh cilantro
  • If you would prefer not to use the tortilla chips, you can serve this over a bowl of cooked rice
    Enjoy!

 

Shredded Cabbage Salad

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Ingredients
  

  • 2 cups shredded green cabbage
  • 1 cup shredded red cabbage
  • 2 small carrots, peeled and shredded/grated
  • 1 small jicama, peeled and shredded/grated
  • 1 red bell pepper, diced
  • 1 small red onion, thinly sliced
  • juice of 2 limes
  • Generous drizzle of avocado oil
  • sea salt and pepper to taste
  • cilantro, diced for garnish

Instructions
 

  • Mix all ingredients together
  • Let sit for 20-30 minutes to allow flavors to combine
  • Toss again to re-incorporate liquid
  • Garnish with cilantro

 
spice substitutions

Spice Substitutions And DIY Blends

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There’s nothing worse than being in the middle of a recipe and realizing you’ve run out of something. Or you go to the grocery store to buy supplies and they’re out of whatever it is that you need.

While the best option is to have a Preparedness Pantry, the good news is there are ways to make substitutions so you’re not caught in a lurch. Some of these substitutions come in super handy simply because you can save money by easily substituting one spice for another.  For example, I never buy chervil or mace, which tend to be more expensive, and use their substitutes instead. And sometimes making a blend yourself allows you to modify a blend to your personal preferences.

Here are some of my favorite ways to replace spices. Where the recipe does not give a measurement it simply means the substitution is to use and equal amount of the other spice. All spices listed are either dried or powdered.

Spice Substitutions

  • Allspice: 1 tsp ground cinnamon + ½  tsp ground nutmeg
  • Cardamom: ground ginger
  • Chervil: tarragon or parsley
  • Cilantro: parsley
  • Mace: ground allspice or ground nutmeg
  • Rosemary: thyme or tarragon or savory
  • Savory: Thyme or marjoram or sage
  • Tarragon: fennel seed
  • Thyme: basil or marjoram or oregano or savory

DIY Spice Blends

  • Apple or Pumpkin Pie Spice: ½ tsp cinnamon + ¼ tsp ground nutmeg + ⅛ tsp allspice + ⅛ tsp ground ginger
  • Brisket Rub: ¼ cup smoked paprika + 3 Tbsp sugar + 2 Tbsp garlic salt + 1 Tbsp black pepper + 1 Tbsp onion powder + 1 tsp cumin powder + 1 tsp chili powder - This is enough for a 5 pound brisket
  • Chai Tea Powder - 1 Tbsp cinnamon + 1 tsp ground cardamom + 1 tsp ground ginger + 1 tsp nutmeg - steep in black tea to make chai tea
  • Chili Powder - 2 Tbsp paprika + 2 tsp oregano + 1 ½ tsp ground cumin + 1 ½ tsp garlic powder + 1 tsp onion powder + ¼ tsp cinnamon + cayenne pepper to taste
  • Everything But The Bagel - 1 Tbsp dried garlic + 1 Tbsp dried onion + 1 Tbsp poppy seeds + 1 Tbsp sesame seeds + 2 tsp kosher salt
  • Fajita Seasoning - 1 Tbsp chili powder + 1 tsp oregano + ½ tsp cayenne pepper + ½ tsp black pepper +½ tsp sea salt + ¼ tsp garlic powder + ⅛ tsp onion powder
  • Garlic Salt: 1 Tbsp sea salt + 1 tsp garlic powder + 1 tsp parsley
  • Herbes de Provence: 1 Tbsp thyme + 1 Tbsp rosemary + 1 Tbsp oregano + 1 tsp ground fennel + 1 tsp basil – if desired you can add 1 tsp culinary lavender
  • Italian seasoning - 1 ½ Tbsp oregano + 1Tbsp basil + 1 Tbsp marjoram + 1 Tbsp rosemary + 1 Tbsp thyme + 2 tsp parsley
  • Poultry Seasoning: 2 Tbsp oregano + 1 Tbsp parsley + 1 Tbsp sage + 1 ½ tsp thyme + 1 tsp crushed celery seed + ½ tsp rosemary + ½ tsp onion powder  
  • Taco Seasoning:  2 Tbsp chili powder + 1 Tbsp ground cumin + 2 tsp sea salt + 2 tsp ground pepper + 1 tsp paprika + ½ tsp garlic powder + ½ tsp onion powder + ½ tsp red pepper flakes + ½ tsp oregano

Don’t forget that spices can be a tricky thing for many people. It’s easy to buy something for a recipe and then it languishes in your kitchen forever. The next thing you know you’re trying to get what you need for a recipe and there’s an explosion of little containers when you open the door.  Keeping your spices organized and being mindful about them can help you have less clutter in the kitchen.

Canning and Preserving Cookbooks Review

Canning & Preserving Cookbooks Review

by reviews, Uncategorized, ,

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

–

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

Preserving Cook Book

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

Acid Reflux Causes, Symptoms, And Holistic Approaches

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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?acid reflux causes

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 refluxacid reflux causes

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 Refluxacid reflux food to eat

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 GERDacid reflux tea

  • 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.

[/expand]

benefits of coconut water

The Health Benefits Of Coconut Water

by Uncategorized

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 Benefitsbenefits of coconut water

  1. 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”.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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).
  7. 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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ways to relieve stress

7 Ways To Relieve Stress And Anxiety

by Uncategorized,

Navigating through stress and anxiety might seem overwhelming, particularly in our rapidly changing contemporary environment.  However, remember that you possess the capacity to modify your reactions to stressful events and create an atmosphere of calm within.

Here are seven strategies you can use in your daily life to help lower your stress and anxiety levels. 

1. Butterfly Tapping

Interlace your thumbs so your hands form a butterfly and place your thumbs just below the dip between your clavicles. Close your eyes and breath in and out slowly while tapping your fingertips against your clavicle. You can tap both sides together or in an alternating pattern. Do this for 2-3 minutes.

2. Box Breathing

This measured form of breathing can be very helpful for reducing stress. Breath into your belly slowly to a count of four - hold the breath for four counts - release slow for four counts - hold for four counts. Repeat four times.

3. Stretch

Stand up to take a break from sitting. Take a deep breath in while you raise your arms above your head with your fingers laced together. Stretch upwards, release your hands, and bring them down to your sides while you exhale. Repeat this five times.

4. Nature break

Connecting with nature is a wonderful stress relief. Spend 10-15 minutes outside, if possible with bare feet on grass or dirt. If you're in a city and there is no grass, plants, or trees nearby, looking at images of nature can also be helpful.

5. Laughter

There's a big movement toward laughter yoga and it's health benefits. Start laughing and you may find that your mood changes. Even if you're not feeling it at the beginning, the act of really enjoying a belly laugh has lots of positive benefits. If needed check out a laughter yoga video.

6. Take a journal break

Journaling has been shown to be highly beneficial for stress reduction. Even a 10-15 minute journal break can be a good way to disconnect from stress. Consider either using a list of journal prompts and working through them one at a time, or simply practicing free-flowing journaling and writing whatever comes to mind until the timer goes off.

7. Positive self-talk

Positive input is important for your well-being and a great way to practice self-care. Take 5-10 minutes and talk out loud to yourself in a positive manner. 

cooking with one arm

Cooking Real Food With One Arm

by Uncategorized

Are you suddenly in a position where you have to feed yourself with only one arm? You are not alone, millions of adults are impacted by fractured wrists, shoulder tears and other arm injuries each year. And not all of us have the luxury of having someone else to cook for us or being able to order in all of our food.

I found myself in this conundrum last year after I fractured my wrist. Being put in a cast for 6 weeks, living alone and not having anyone to help out day-to-day was scary at first. I knew nutrition would be a key part of healing, but would I be stuck eating sandwiches every day?

With a little creative problem-solving, I was surprised how much I could make – using my non-dominant hand, no less. Hopefully these tips make your journey smoother and will help you eat real nutritious food during your recovery. If you come up with your own inventive strategies during your journey, share them as a comment below!

First, set your expectations:

  • Expect everything to take twice as long.
  • Think through your entire plan first. You may be able to start boiling pasta, but will you be able to drain it later?
  • You may have to spend a little more than usual on some convenience products like pre-cut and washed veggies, parchment paper or hard-boiled eggs.
  • You may decide to flex on some of your diet “rules”. For example, I usually avoid/limit dairy on principle (not due to a sensitivity) but found myself relying on cheese cubes and yogurt just to get enough calories.
  • Unless you have nothing to do all day but cook (and you are probably supposed to rest with your arm elevated at some point, right?) you may need to rely more on snacks than usual.

Tips to make things easier:cooking with one arm

  • Use parchment paper on baking sheets for easy cleanup. Scrubbing one handed is comical but not that effective.
  • Use paper plates, if you don't have a dishwasher.
  • Keep your pans or dishes from getting too heavy, so you can easily get them out of the oven or fridge with one hand.
  • Unless you’re good at cracking an egg with one hand, keep some liquid egg in a carton on hand.
  •  Get an electric can opener.
  •  Leave your Instant Pot out on the counter (if you have one) so it is accessible.
  •  Bake a potato or sweet potato in foil or parchment so that you don’t have to cut it.
  •  You can lay herbs, green onions, bacon, and other things that aren’t too hard on a cutting board and hold scissors vertically to cut them into smaller pieces.

Avoid planning dishes that require:cooking with one arm

  • Cutting round, hard slippery items like onion or winter squash. Both of these can be purchased, peeled and chopped at many grocery stores.
  • Scooping the edges of a bowl (at least until you can steady the bowl with your other arm. Otherwise, you’ll just be pushing the bowl/container around the counter).
  • A fork and knife to eat, like cutting meat off a bone or a whole chicken breast.
  • Opening new jars.
  • Boiling pasta or potatoes because these are difficult to safely drain.
  • Lifting heavy, hot items out of the oven (like a casserole).
  • Peeling fruit or veggies.

Easy snacks to stock up on:one arm

  •  Pre-hard boiled and peeled eggs
  •  Cheese cubes and or sliced cheese
  •  Cottage cheese
  •  Snap peas
  •  Baby carrots
  •  Baby tomatoes
  •  Pre-cut, prewashed cauliflower and broccoli
  •  Apples (eat whole)
  •  Bananas (easier to pop open with one hand from the bottom end)
  •  Grapes
  •  Sliced salami
  •  Olives
  •  Collagen powder to add to your coffee or tea
  •  Nuts and pumpkin seeds
  •  Jerky
  •  Deli meat
  •  Prepared seaweed salad
  •  Kimchi or other fermented veggies (assuming you can open the container)
  •  Green smoothies with pre-washed baby greens, protein powder, and frozen fruit. Add MCT oil or even olive oil if you are struggling to maintain weight.
  •  Sipping broth
  •  Sesame seeds. Not really a snack in itself, but try to eat 1-2 tablespoons of sesame seeds per day for the calcium. This is a tip I got from Mira after doing a Micronutrient Test consult.

Skip the single-serve yogurt! Or try it and have a good laugh like I did as you are pushing the cup around the counter with your spoon. 

Can you get some support on the weekends just not during the week?

If you can have a friend come and help you meal prep once in a while – make some hearty stews, egg muffins and meatballs – all easy to portion into the freezer and reheat later with one arm.

5 meal ideas that can be prepared with one arm

  1. Oven-baked chicken/fish and vegetables

 

Chicken tenders and fish filets are small enough to cook at the same rate as many vegetables and are relatively easy to eat with just a fork.

You can get pre-washed and cut veggies like cauliflower, broccoli and zucchini at most grocery stories. You can use your hand to snap asparagus into bite-size pieces. Use a knife or scissors to cut mushrooms into half or quarters.

Add the veggies and a couple of chicken tenders or a fish fillet to a parchment lined baking sheet and season everything with salt and a spice blend or miso paste and a drizzle of oil.

Bake at 350 for approximately 10-12 min or until the meat is cooked.

2. Comforting Congee

Instapot method:

Add ¾ cup jasmine rice and 6 cups bone broth (use rich sipping broth or bone broth not just stock) to the Instapot and cook on high pressure for 20 min followed by natural release of pressure. Makes about 4 portions, so portion remainder into bowls for reheating later (it will thicken over time, add water to reheat).

Rice cooker method:

If your rice cooker has a porridge setting, you can make ¼ cup rice at a time. Fill to the porridge line with broth.

Note: there are other methods, but these are the easiest

Season with toasted sesame oil and or tamari. Serve with seaweed salad, dried shrimp, green onions, egg or other toppings as desired.

3. Simplified split pea soup

  •   Use scissors to chop bacon into ½ or smaller pieces.
  •   In a relatively heavy pan (so it doesn’t slide around when you are stirring/serving), render the bacon for about 5 minutes.
  •   If you can get pre-chopped onion, add about ½ cup and cook until the onion is translucent. It’s ok if you skip this. I did chop an onion one handed, but it was dicey – pun intended.
  •   Add a bag of split peas, 1 carton chicken or vegetable stock plus 2 cups of water.
  •   Add a teaspoon of salt and 2 tablespoons of curry powder (any type).
  •   Chop and add 2 stalks of celery and a carrot, if you can.
  •   Simmer about 40 minutes, stirring occasionally until the soup is smooth. Add more water if necessary so it is your desired thickness and taste for salt.

 4. Steak salad

Pan cook a steak and once it has rested on a cutting board, roughly chop it with your sharp knife. Now you can use it to top a salad of pre-washed greens and/or enjoy it with your foil-baked potato.

5. Hot-pot inspired soup

Bring 2 cups of stock to a boil. Season with 1 tablespoon fish sauce or tamari. Add mushrooms, broccoli, or whatever veggies you like. Can add vermicelli noodles at this point as well. Allow to return to a boil and then add desired protein. For protein you can try shrimp or the very thinly sliced frozen meats you can buy at an Asian grocery store. These both cook almost instantly after adding them to the boiling broth, so you can turn the heat off and let it coast. Taste and add more seasoning if desired.  

This is a guest post by Erin Knight, FDN-P of www.EngineeringRadiance.com