Category Archives: Uncategorized

Why Bone Health Matters

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Most of us take good bone health for granted… until we have a problem. Maybe you’ve had poor results on a bone scan. Or you’ve experienced an unexpected fracture.
 
In our youth, our bones are continually growing stronger. But as we age, we can develop problems. The volume of minerals in our bones can drop, lowering our bone mineral density (BMD). And this puts us at greater risk of fracture.
 
There are two diagnosable conditions that result from bone loss: osteopenia and osteoporosis. Osteopenia occurs when bone mineral density (BMD) drops below normal. In the US, 54% of postmenopausal women have osteopenia. And osteopenia can lead to osteoporosis.
 
Osteoporosis is a serious loss of bone density that increases the risk of fracture. And it affects a staggering 10 million Americans. 
 
Women are at greatest risk of osteoporosis, especially white and Asian women in menopause. In fact, women have a greater risk of bone fracture than breast cancer, heart attack, and stroke combined. But it’s not just women. Men are affected too. They are more likely to break a bone due to osteoporosis than to get prostate cancer.
 

Symptoms of Bone Loss

 

In the early stages of bone loss, you likely won’t have any noticeable symptoms. That’s why your doctor will order your first bone scan at about age 65 if you are a woman and at age 70 if you are a man. If you have increased risk of bone loss, it’s a good idea to get your first scan at closer to 50.
Your bones are constantly being renewed. When you’re younger your bones are being renewed faster than they are broken down. So your bone density increases. People hit maximum bone density at about age 30. But from then on, we lose bone mass faster than it’s created.

Once bones are weakened you may start to experience:

  • Back pain — sometimes caused by fractures or collapsed vertebrae
  • Fragile bones that break easily
  • Stooped posture
  • Loss of height
Obviously, not everyone develops osteoporosis as they get older. Your risk depends on a variety of factors. If you build up good bone mass in your youth, the losses you experience as you age will make less of an impact. 

Your Diet Matters

 
There are foods that can contribute to bone health. Nourishing whole foods which add bone-building nutrients into your diet. By eating a diet rich in minerals and other supportive nutrients, you can boost your bone health at any stage in life.

These bone health heros include;

  • Calcium (and it’s NOT just about milk or dairy products)
  • Magnesium
  • Potassium
  • Vitamin D
Making simple changes in your diet can make a big difference. Click here for some delicious recipes - to add more bone health heros to your diet.
 
You can always make a difference in your health and well-being by adjusting your food and lifestyle choices. It’s never too late to improve your health by adding in the nutrient-rich foods that your body needs!
 

Recipes

 
These are a few of my favorite recipes that incorporate the bone health heros. They’re a delicious way to support your body and your bones!

Tahini Dressing

When it comes to calcium sesame seeds are a nutritional powerhouse. This recipes is so tasty and super simple to whip together. You can have a healthy salad dressing in just minutes!
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Ingredients
  

  • 1/2 cup tahini, stirred
  • 1/2 cup water
  • 1/3 cup fresh lemon juice (about 2 lemons)
  • 2 cloves garlic, minced
  • 1 teaspoon sea salt

Instructions
 

  • Blend all ingredients well
  • Serving size 1 tablespoon
  • Store in the refrigerator up to 2 weeks

Collard Greens Smoothie Bowl

If you're looking for a delicious way to get your greens on look no further than this simple and nourishing Collard Greens Smoothie Bowl.  With the addition of green tea, you're skipping high sugar choices like juice.  By using frozen fruit and avocado, you also don't need ice to get the correct consistency.
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Ingredients
  

  • ½ cup chopped collard greens, washed
  • 1-½ cups frozen raspberries
  • ½ cup green tea
  • 3/4 cup pineapple chunks
  • 1/4 cup frozen avocado chunks

Instructions
 

  • Blend all ingredients together.  If needed add a little more green tea.
  • Garnish with your choice of toppings. 
    Some of my favorites are:
    1 tablespoon shredded coconut
    1 tablespoon seeds - pumpkin, flax, chia, hemp, or sunflower
    1 peeled and sliced kiwifruit
    ½ tablespoon cacao nibs
    1 teaspoon bee pollen
  • Feel free to substitute kale or spinach for the greens. And any berry works well in this recipe.

Roasted Vegetable Soup with Tomato and Fennel

And who doesn't love tomato soup? This soup tastes even better the second day, so be sure to make a lot (this recipe doubles or even triples with ease) to ensure you have leftovers.
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Ingredients
  

  • 1½ lbs. Roma tomatoes, halved
  • 2 medium red bell peppers, deseeded and quartered
  • 1 large fennel bulb, thinly sliced
  • 2 large carrots, cut in half lengthwise
  • 2 medium shallots, outer skin removed and halved
  • 4 cloves garlic, smashed and peeled
  • 2 T. extra virgin olive oil
  • Sea salt and black pepper, to taste
  • 2 T. fresh thyme leaves
  • 4 c. organic chicken bone broth
  • ½ c. full-fat coconut milk
  • ½ c. fresh basil leaves, thinly sliced

Instructions
 

  • Preheat oven to 400°F
  • Line a large, rimmed baking sheet with parchment paper or a baking mat and set aside
  • Arrange the tomatoes, red peppers, fennel, carrots, shallots, and garlic in a single layer on the prepared baking sheet
  • Drizzle with olive oil and season with salt and black pepper, to taste
  • Toss to combine and sprinkle veggies with fresh thyme leaves
  • Place baking sheet in preheated oven and roast until vegetables are tender and lightly charred, approximately 20-25 minutes
  • Transfer the roasted veggies and any juices from the baking sheet to a large soup pot and add the bone broth
  • Cook over medium heat, stirring occasionally, until hot and and bubbly
  • Remove from heat
  • Using an immersion blender, blend contents of the soup pot until completely smooth
  • Stir in the coconut milk and fresh basil, and serve
  • Enjoy!

Notes

Safety Tip: If you don’t have a stick or immersion blender, it is possible to use a blenders to process the cooked veggies and liquid. However it is important to be sure your blender lid is vented  properly to prevent the hot liquid from exploding when you turn on the blender.
 
 

 
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Broccoli Alfredo With Chicken

by Uncategorized
This dish is an amazing example of winter comfort food.  Alfredo sauce is one of the easiest things to put together. When you use full-fat, organic dairy it makes a dish that is deeply satisfying and packed with flavor.  This is also a great way to use up leftover roast chicken.
 
Although the recipe calls for gluten free noodles (my favorite is the Jovial brand tagliatelle) I have also made this over zucchini noodles or spaghetti squash and it’s just as delicious.  In fact I prefer the spaghetti squash because it’s a super easy way to add in an extra serving of vegetables.  
 
Classic alfredo calls for heavy cream, in this recipe I’ve substituted half and half which is higher fat than milk but not as much as full fat cream.  You’ll still have a lot of satisfying flavor but it’s not as heavy.  I’ve also added some bone broth to get just a tiny bit more nutrient density.  This recipe is a good candidate to become a family favorite during the colder winter months.
 
Note: in order to reducing the potential for curdling remove dairy products from the refrigerator 15-20 minutes before you start cooking so they will be less cold when you use them

Broccoli Alfredo with Chicken

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Ingredients
  

  • 1 lb. gluten free noodles
  • 2 cups diced cooked chicken
  • 1 1/2 cups diced broccoli - florets and stems
  • 3/4 cup water
  • 1 cup butter, organic
  • 4 cloves fresh garlic, peeled and finely minced
  • 1¼ cup half and half, organic and full fat
  • ½ cup bone broth (https://theingredientguru.com/healing-powers-bone-broth/)
  • Sea salt and pepper to taste
  • 1 cup Parmesan cheese, freshly grated, organic
  • 1/2 cup fresh parsley, minced

Instructions
 

  • Place a steamer basket in a medium pan, add water and broccoli
    Bring to a boil, reduce to low and cover
    Simmer until broccoli is tender, about 7-8 minutes
    Remove steamer basket from pot (to prevent broccoli continuing to cook) and set aside
  • While broccoli is steaming start a pot of water for the pasta and cook according to directions.
    If using noodles or cooked spaghetti squash, these can be quickly heated in a pan with a little olive oil until warm.
  • In a saucepan add garlic and butter
    Bring heat to medium and sauté for 1-2 minutes
    Add half and half and bone broth and heat until bubbles start to form
    Reduce heat to low and cook for 12 minutesAdd parmesan, salt, and pepper
    In a large serving bowl combine chicken, broccoli, and noodles
    Add sauce and toss until mixed wel
    lTop with minced parsleyIf desired add more freshly grated parmesan on top
    Enjoy!
weighted blanket

Weighted Blanket

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Do you struggle with sleep issues? If you said yes you aren’t alone. The Center for Disease Control (CDC) states that 50 to 70 million Americans suffer from some type of sleep disorder. Insomnia is the most common type with approximately 30% of adults reporting short-term and 10% chronic sleep issues. 

Unfortunately, there are a number of health concerns that go along with sleep disorders. Short- and long-term effects of inadequate sleep can lead to depression, burnout, addiction, and even cardiovascular health conditions. Lack of sleep can also have a negative effect on production, judgment, social and family situations, and may lead to an increase in accidents.

 

Why Do We Have Sleep Disturbances? 

It may have to do with the stressors associated with our modern lifestyle. Oddly enough studies indicate that women tend to struggle even more.  But the reality is most of us struggle at one time or another with some sort of sleep challenges. Fortunately, there are  some supportive strategies that can improve your sleep quality. One of the most important things you can do is improve your sleep hygiene which refers to “habits that help you have a good night’s sleep.” 

Improve Your Sleep

Taking sleeping pills is an option that many people try to avoid. It may be from concerns about becoming dependent on the medication.  Or feeling like your sleep issues aren’t “bad enough” to warrant medication. It could also be that increasing numbers of people are looking for non-pharmaceutical solutions.

There are a number of supplements that can be helpful such as: 

  • L-theanine
  • 5 HTP
  • tryptophan
  • melatonin
  • magnesium

Herbal teas can also be supportive. These include chamomile, valerian, and linden. Some of my clients have shared that they have to switch up the supplements or herbs because their body begins to get used to these remedies and poor sleep quality returns.

Anxiety and Stress 

Your mental or emotional state can also contribute to many sleep disorders. Preparing your mind and body for sleep can improve your sleep quality, especially when it comes to falling asleep.

Occasionally we get overwhelmed and overstimulated as we go through our daily lives.  This can make it difficult to sleep well at the end of the day.  High energy output combined with an inability to refocus the mind often leads to a state of wakeful-seeming.  Even though we are tired, we cannot shift our focus and calm down enough to sleep or we do not sleep deeply enough for restorative purposes.

One way to help relax the body and the mind is to take a detox bath.  This bath is very soothing for many people and the addition of calming essential oils helps to support the transition to restorative sleep.

To make a detox bath combine the following ingredients and add them to a hot, but not scalding, tub of water:

  • 1 cup epsom salts
  •  1 cup baking soda
  • 3-5 drops of essential oil - choose either ylang ylang, cedar wood, or sandalwood

Soak for 20 minutes immediately before bedtime.

This bath can be repeated up to twice per week.

Caution: Do not use this bath if you have other health conditions that might be severely impacted by immersion in a hot bath.

Mindfulness for Sleep

Making sure that your bedroom is cool and dark is important.  You also want to go to bed as close to the same time each night.  And develop a routine for how you get ready for bed.  These cues signal your brain that it’s time to get ready to unwind and prepare for sleep.

Other strategies for sleep are incorporating sound. This can be through using  guided meditation, sleep stories, or listening to white noise. 

 

Sleep Tools

I’ve recently found a couple of game-changers that have been amazing when it comes to helping me have better sleep – a weighted blanket and weighted eye pillow. These two sleep tools have made such a huge difference.

Why all the weight you ask? Well, it turns out there is scientific evidence that adding a little weight is helpful with sleep quality. Using a weighted blanket has demonstrated a calming and relaxing effect. This can decrease anxiety, some studies have found it may relieve pain and improve mood. 

How Does a Weighted Blanket Help? 

 

It is believed that the weighted blanket provides deep pressure stimulation (DPS) which provides sensory modulation. DPS has been shown to increase the release of dopamine and serotonin thus creating a calming effect. Both these neurotransmitters can affect sleep. 

Weighted blankets have been shown to help those with autism, ADHD, mental health challenges, PSTD, and insomnia. They were also found to be helpful while patients underwent dental procedures. Studies show that weighted blankets improve feelings of safety, relaxation, and comfort. Many report that the “pressure therapy” produces a calm-inducing amount of pressure on your entire body, similar to the feeling of being hugged, swaddled, stroked, or held.

How is the Weight Added?

 

You might be wondering if heavier fabric is how weight is added, but a weighted blanket is different. Filled with polymer pellets or glass beads, these provide the weight and touch therapy. Polymer pellets are tiny plastic solids with a consistent shape. They are colorless and non-toxic. They are similar to what some children’s toys have in them. 

The other option is glass beads. These are small glass pebbles that have smooth round surfaces. They are very fine and have been compared to touching sand on a beach. Who doesn’t like to walk on a sandy beach? The glass beads are typically non-toxic and eco-friendly. Just make sure they are lead free. 

Using glass beads can make the blanket more smooth and less “bumpy” compared to the polymer pellets. The glass beads definitely would be more eco-friendly and not adding more plastic to our lives. However, it really is a personal choice as to which one is better when it comes to the feel of the blanket. This includes not only the beads but the fabrics.

How Much Weight Should I Use?

 

Weighted blankets are sold in different weights. Through studies it has been found that most people will do best with a blanket that is no more than 10% of their body weight. That means if you weight 150 pounds the heaviest blanket you would want to purchase would be 15 pounds.  Again this would be a personal choice. 

The pellets or beads are encased between two layers of fabric. There are many fabric options to choose from. The warmer options include minky fabric, fleece, chenille, silk, flannel, acrylic, and polyester. For cooler fabrics cotton, bamboo, linen, and microfiber are options. Each fabric will have pros and cons. If you are looking for more eco-friendly and sustainable fabrics, choosing cotton, linen, or bamboo will be best. 

Baloo is an eco-friendly brand made with lead-free glass microbeads and materials certified to be free of harmful chemicals.

Purchasing a duvet cover for your weighted blanket should be considered since weighted blankets do require extra care when cleaning. Because they can be more expensive than an average blanket, taking proper care of them will extend their life and a duvet cover will protect your investment. 

Is a Weighted Blanket Right for You? 

 

It can benefit both your physical and mental health by soothing anxiety and providing a better night’s sleep. But there are some challenges with weighted blankets including getting the right weight for you, extra care with cleaning, and being more expensive. 

If you are a “hot” sleeper you may get too hot. There are some people who should not use weighted blankets; if you snore or have sleep apnea, talk to your healthcare practitioner before investing in a weighted blanket. If you are considering a weighted blanket for your child, make sure your child can move the blanket without your help.

Similar to weighted blankets, weighted sleep masks use DPS, providing the same soothing effect – a comforting hug to your face. I’m absolutely in love with my weighted eye pillow and am amazed at what a difference it made for my sleep quality.  Here is the weighted eye pillow I love from Nodpod:

A weighted blanket or eye mask may be helpful to improve your sleep hygiene and ultimately, your sleep quality.

 

[expand title="Sources"] 

Chen, HY, Yang, H, Meng, LF, Chan. PYS, Yang, CY, and Chen, HF. Effect of deep pressure input on parasympathetic system in patients with wisdom tooth surgery. Journal of the Formosan Medical Association, Volume 115, Issue 10, 2016, Pages 853-859. https://www.sciencedirect.com/science/article/pii/S0929664616301735.

 

Mullen. B., BS, Champagne. T., MEd, OTR/L, Krishnamurty, Sl, PhD, Dickson, D., APRN, BC & Gao R., PhD (2008) Exploring the Safety and Therapeutic Effects of Deep Pressure Stimulation Using a Weighted Blanket, Occupational Therapy in Mental Health, 24:1, 65-89, DOI: 10.1300/J004v24n01_05. https://www.tandfonline.com/doi/abs/10.1300/J004v24n01_05?needAccess=true&journalCode=womh20

 

McCall WV. Paying attention to the sleeping surface and bedclothes. J Clin Sleep Med. 2020;16(9):1427–1428. https://jcsm.aasm.org/doi/full/10.5664/jcsm.8704

 

Love Stevens, M. and Roby, A. Weigh Down on Sleep Respiratory Care October 2019, 64 (Suppl 10) 3223902. http://rc.rcjournal.com/content/64/Suppl_10/3223902.short

 

Ackerley, R, Badre G., and Olausson, H. (25 May 2015) Positive Effects of a Weighted Blanket on Insomnia. Journal of Sleep Medicine & Disorders, SciMedCentral. https://www.jscimedcentral.com/SleepMedicine/sleepmedicine-2-1022.pdf

 

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Clean Eating On A Budget

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These days a lot more people are paying attention to what’s in what they eat.  That’s a great choice because it means avoiding a lot of negative ingredients in your food.  I’m talking things like artificial colors, artificial flavors, MSG, high fructose corn syrup, and a whole bunch of other ingredients that provide absolutely no nutrition whatsoever.  

But while people are paying attention to what’s in what they eat, they’re also paying attention to their grocery bills.  Because the cost of food is going up quite sharply.  

You might think that clean eating and budgeting on your groceries don’t go together.  But actually they can.  If you’re focused on nourishing your body you’re going to want to avoid the packaged and processed foods.  You’ll be making real food choices instead.  I’m here to tell you it is possible to do that while also being budget minded when it comes to your groceries. 

 

The Perimeter

When shopping at the grocery store many clients tell me they only shop the perimeter because that’s “the safest.”  You might think that but unfortunately, grocery stores and food producers know that’s what’s on your mind.  And they’ve got some tricks in store for you.  Learning how to navigate the perimeter of the grocery store will help you know how to make healthy, budget-friendly choices.  

 

Avoid Processed and Packaged Food 

By now you’ve probably figured out that clean eating means mostly whole foods the are not highly processed or packaged.  But you may also think that whole foods mean vegetables or meat.  That’s very true, but you’re forgetting that beans or lentils and quinoa or rice are also whole foods.  Single ingredient foods that are minimally processed are a great choice.

When it comes to the produce you don’t need to buy only from the green grocer section of your grocery store.  Frozen vegetables are also a good choice as long as there are no added sauces or ingredients in there.

Despite what the label on the frozen food packages says, don’t microwave them in that plastic bag.  Remove the produce from the bag and steam, roast, or cook without the plastic. 

 

Buying In Bulk

Being mindful and aware of sales at the grocery store is a great way to be budget-friendly.  Set aside money to take advantage of sales so you can stock up and freeze the extras.  

This is also a good time to think about seasonal eating because produce that is in season tends to be less expensive.  It can also be more flavorful and have more nutrients since it’s not picked early and held in a warehouse.  Again, this is a great time to buy in bulk and create longer term storage through freezing, canning, or dehydrating.

 

Avoid Trendy Food

It is possible to eat clean and healthy on a budget without getting sucked into the trendy foods.  Many food companies use front of package labeling and buzz words to get you to buy their products.  Just because they’re selling it doesn’t mean that you have to have it.  Sticking to a simple, nourishing diet is best when it comes to eating healthy on a budget.

 

Budget-Friendly Foods

Meal planning is one of the biggest budget friendly tips.  As you’re putting your plan together be sure to think about ways to use inexpensive foods that are not highly processed.  Canned foods are not necessarily a bad thing, just be sure to choose those items that are from cans that don’t use BPA.  Tetra pak, those cardboard packages for liquid items, or glass are also a good choice.  

For many of the items listed below I’ve added a recipe to help you with meal ideas:

  • Gluten Free Oats  - choose old fashioned, unflavored oats.  Steel cut is a great choice for higher fiber
  • Quinoa - This is a great high protein grain that is wonderful in so many dishes
  • Wild Rice - This is not actually a rice, it’s a grass, and it’s a wonderful nutty flavored nutrient dense grain substitute
  • Legumes - lentils and beans are a wonderful protein source that are very versatile
  • Canned tomatoes
  • Frozen vegetables
  • In-season produce
  • Eggs - These are a fabulous source of protein and go in a variety of dishes, perfect for any meal
  • Sweet Potatoes - delicious and nourishing this is a fresh food that also  has good longer term storage 
Related articles:
Healthy Budget-Friendly Ideas For When You Hate to Cook
Realistic Food Budget Tips
cinnamon apple and pear sauce

Cinnamon Apple And Pear Sauce

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Making apple or pear or apple and pear sauce when the fruits are in season is a delicious way to use these autumnal fruits. And the sauce is delicious as a condiment for roast meats, baking into muffins or snack breads, or even just as a
snack.

Because of the high pesticide load both apples and pears often appear on the Dirty Dozen list so it’s best to buy them organic.

Tip: This recipe is delicious, and, if you don’t peel the apples or the pears, has some fiber for a little extra gut health boost. The Instant Pot softens the peels so they blend well and the sauce will still be smooth.

cinnamon apple and pear sauce

Cinnamon Apple and Pear Sauce

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Prep Time 10 minutes
Cook Time 4 minutes
Servings 4

Ingredients
  

  • 4 large organic apples, cored and chopped
  • 2 large organic pears, cored and chopped
  • ¼ cup water
  • 2 teaspoon ground cinnamon
  • 1 tablespoon fresh lemon juice

Instructions
 

  • Combine apples, pears, water, ground cinnamon, and fresh lemon juice in the Instant Pot, stirring them to combine
  • Add the lid, lock into place, and make sure the vent is set to “Sealing”
  • Use the “Manual” setting and add 4 minutes
  • After cook time is complete, allow a natural release of pressure for 10 minutes, then manually release the remaining pressure
  • Use an immersion blender and blend until desired consistency is reached (from chunky to smooth). If you don’t have an immersion blender you can use a food processor or blender, just be careful transferring the mixture as it is very hot.
  • Options:
    Serve immediately, YUM!
    Transfer to airtight glass containers and store in fridge until ready to serve (upto one week)
    Transfer to airtight glass containers and store in the freezer until ready to thawand serve (up to six months)
    Process into canning jars to use when desired (store up to 18 months)
    Enjoy!

How To Strip Your “Clean” Laundry

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Time to strip the laundry!

Several months ago a friend of mine told me about this apparently old-fashioned process called laundry stripping.  It's getting a lot of attention online but I confess I was pretty skeptical.  After all, I wash all our clothes, towels, and bedding in the best non-toxic laundry products available. 

I know there are no harmful chemicals in the wash.  But I was curious.  Plus there were a few items that just had a bit of an off smell, even though I "knew" they were clean.  Well, guess what?  Now that I've tried laundry stripping I totally understand why so many people are raving about it.

The very first time I tried it I couldn't believe what I was seeing.  I was both disgusted and fascinated at how very brown the water in the tub became. Even though I had just washed everything that was in there!  After the first trial run I became a fan and I've never looked back. Plus the items that get stripped smell so good!

 

When to strip

 

I have a large bucket that I keep in my laundry room.  When I have items that don’t smell great even after washing, they go in the bucket. When the bucket is full, I strip a load of laundry.

It is unbelievable how much gunk comes out of my “clean” laundry.  I was curious as to why this was and did a little research.  It turns out that even though we wash our fabrics, there can still be a buildup of bacteria and body oils that don’t come out completely. This happens even if you wash your clothes on a regular basis (and I do...I know you do too).  

 

How to strip your laundry

 

There are a number of different formulas out there.  Many of them use a mainstream laundry detergent that I can't use in my house due to some of the ingredients (surfactants, fragrances, and artificial colors among them).  So I did a little research and found this non-toxic version from my friends at My Green Fills (they said I could share it with you

  • 1 cap MyGreenFills Laundry Wash
  • 3 scoops of MyGreenFills Enzyme Stain Remover
  • 1/2 Cup Distilled Vinegar
  • 3 Tablespoons Borax
  • 3 Tablespoons Washing Soda (NOT baking soda)*
  • HOT, HOT, HOT water

Be prepared to watch your soaking water turn grey or even black depending on how much buildup is on your laundry. It’s best to do this with clean laundry.

  1. Put the hottest water you can stand into a bathtub. If you don’t have a tub you can use a large 10-gallon bucket but you’ll want to adjust the amounts – start with 2/3 of the above amounts
  2. Add the ingredients and swish to fully dissolve
  3. Add the clothes, dunking them in to make sure they are completely wet and mostly submerged
  4. Leave for 4 hours, stirring every 45-ish minutes
  5. Wring out the clothes
  6. Drain that nasty looking water out of the tub
  7. Wash your items in warm water with no detergent
  8. Run the items through the dryer as normal
  9. Be amazed!
  10. Repeat as needed

*Washing soda is different than baking soda.  While you can use baking soda in the wash, you cannot bake with washing soda.  It's stronger/harsher than baking soda.  If you're not used to having it in your laundry room you'll find it, usually on the bottom shelf, in the laundry detergent section somewhere near the borax.

what's in season: june

What’s In Season: June Produce Guide

by Uncategorized, ,

The month of June is the prelude to summer. And as we enjoy the long Memorial Day weekend, I couldn’t help but get excited with the fruit-dominated produce that will hit our favorite farm stand or farmer’s market in the coming days. 

We all have our fair share of fond summer memories. And mine was always built around the most beautiful fruits and vegetables available at the farmer’s markets and our CSA that can be turned into delicious dishes that I and my family enjoy.

Apricots

Apricots are grown throughout the warm regions of the world, especially in the Mediterranean.

They are low in calories and fat, a good source of vitamin A and C, and packed with antioxidants, fiber, and vitamins. These multiple benefits can promote eyes, skin, and even gut health. Not to mention that fresh apricots are a hydrating food. 

Apricots can be eaten fresh or cooked and can be preserved by canning and drying. Dried apricots are especially high in iron. 

Blueberrieswhat's in season: june

The Native Americans were the first to recognize blueberries as a versatile and healthful fruit. They used them for medicinal purposes, as a natural flavoring for food, or in pastries like pies and muffins. 

Blueberries boast many vitamins, including vitamin C, manganese, iron, plus dietary fiber, which is great at aiding digestion! 

Today they're hailed as “superfoods” because of their nutritional value. Fresh berries can be eaten fresh from summertime's harvest while dried ones make excellent flavorings such as sauces with tart lemon juice added in too!

CantaloupeCantaloupe

A relative of many varieties of melon, cantaloupe is probably the most versatile of them all. Its distinct light orange, juicy, and fragrant pulp has the right sweetness to be a savory snack or a refreshing dessert. It is low in calories (only 54 cal per cup) and high in beta-carotene and vitamin C. 

The easiest way to select the best one is by the smell of it. It must have a sweet and slightly musky scent, and the skin appears to have a raised netting around it. 

We love it wrapped in prosciutto as a delightful aperitif, or toss with some flax or pine nuts for salads, and even as a granita without sugar to enjoy its natural sweetness that the kids will love. Just like other melons, cantaloupe makes a refreshing agua fresca, perfect for those hot summer days.

Cherries

Cherries are eighth on this year’s Dirty Dozen list. I recommend that you choose organic whenever possible to avoid possible risks from pesticides. 

These delicious fruits are high in Vitamin C and offer a host of health benefits. It can speed recovery after exercise, improve sleep, and boost heart health.

The sweet and tart varieties can be eaten fresh as a healthy snack; incorporate them in baked goods or add the juice to sparkling water for a hydrating drink for summer!

CornCorn

Could corn get any more summery? We can’t deny the astounding difference between fresh corn and canned or imported ones. And with the anticipated surplus, you can also expect other varieties of heirloom corns to make it to our kitchen table. 

Corn is an excellent source of fiber, thiamine, folate and ranks low on the glycemic index when consumed in moderation. This healthy whole grain is so versatile that we can enjoy them in salads, soups, boiled, or grilled. Be sure to choose heirloom, sustainably grown varieties in order to avoid excessive pesticide and glyphosate exposure.

Kiwi

Also commonly referred to as simply kiwi, this fruit originated in China and was originally called Chinese gooseberry. At some point, it transitioned to New Zealand, where it was renamed Kiwifruit. From there, it traveled to California, where it is now a commercial crop.

Kiwifruits are very high in vitamin C, with just one small fruit providing 120% of your RDA. They have a lot of fiber and are also a good source of potassium, magnesium, and vitamin E.

Our favorite way to eat them is to simply cut them in half and scoop them out with a spoon, although kiwi pineapple smoothies are pretty tasty, and kiwi lime pie is a wonderful thing.  

Lettuce

Lettuce is a nutritious vegetable in the aster family. Although it comes in many varieties, this leafy veggie, in general, is rich in vitamins K and A. Note that red leaf lettuce is higher in antioxidants.

Most lettuce varieties, such as iceberg and romaine, are eaten fresh and often served in salads, wraps, and sandwiches.

Mangoesaugust produce guide

Mangoes are indigenous to southern Asia. They are packed with immune-boosting nutrients -- vitamin A, C, K, and E.

Just one cup of mango has 46 mg of vitamin C or 76% of what you should get per day.

Fresh, yellow mangoes are delicious when eaten plain. I love it as part of smoothies as well!

Peachesaugust produce guide

Peaches probably originated in China and spread westward through Asia and to the Mediterranean countries before finally reaching other parts of Europe. 

Peaches are a rich source of antioxidants that can help protect your body from aging or disease. Plus, they contain a good amount of vitamin A for eye health, especially abundant yellow-fleshed varieties! 

They are widely eaten fresh and are also baked in pies and cobblers.

Strawberriesaugust produce guide

As you know, strawberries top anew this year’s”Dirty Dozen” list of produce found with the most pesticides. Again, it’s best to buy these organic and wash them thoroughly before eating to avoid this. 

These delicious berries are a good source of vitamin C, manganese, folate (vitamin B9), and potassium. Reduced cholesterol, blood pressure, and inflammation are just a few of its health benefits. 

Furthermore, berries could help prevent spikes in blood sugar and insulin levels.

The fruits are commonly eaten fresh, baked, and preserved. 

Swiss Chardaugust produce guide

The name may imply that it originated in Switzerland, but it is native to the Mediterranean region. Due to its enormous cultivation in Switzerland, it was referred to as a Swiss Chard. 

These leafy greens are an excellent source of vitamins A and K and nearly fulfills the daily need for vitamin C. Additionally, it is extremely low in calories, making a weight-loss-friendly vegetable.

Swiss chard can be eaten raw in salads, sautéed, or served in soups.

Watermelonaugust produce guide

Watermelon is native to tropical Africa and cultivated around the world. 

Despite its high water content, it's surprisingly healthy with many nutrients such as lycopene and vitamin C! 

It can be eaten raw or preserved in pickles for a tasty twist to your typical condiment.

 Zucchiniaugust produce guide

Zucchini is a variety of summer squash. Although it is considered a vegetable, it is classified as a fruit.

It is particularly high in vitamin A and offers several health benefits — from healthy vision to healthy digestion. 

Zucchini is versatile and eaten raw or cooked in stews, soups, salad, and even chips

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

[expand title="Sources"]

https://fdc.nal.usda.gov/?fbclid=IwAR12XriudBBfXEAN2uHXdyeVOm1jHH7X2mgY2Z8qrpT-mrxAoW2Biyd57b4

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/

https://www.webmd.com/food-recipes/cantaloupe-health-benefits

https://www.medicalnewstoday.com/articles/287710

https://www.nutritionvalue.org/Squash%2C_raw%2C_all_varieties%2C_summer_nutritional_value.html

https://www.healthline.com/health/diabetes-corn#corn

https://njaes.rutgers.edu/sshw/message/message.php?p=Health&m=301

https://www.nutritionvalue.org/Potatoes%2C_raw%2C_flesh_and_skin_nutritional_value.html

 

https://www.healthline.com/nutrition/foods/blueberries#downsides

 

https://www.webmd.com/food-recipes/health-benefits-oranges

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Strawberry Sheet Pan Cakes

by baking, breakfast, fruit, pancake, Uncategorized, ,

Who doesn’t love pancakes?  An amazing breakfast food that’s so popular people sometimes makes it for dinner.  It can be a pain, however, to stand over the oven pouring, flipping, and preparing pancakes; especially if you’ve got a crowd to feed.  This twist on a traditional stovetop pancake makes cooking time super easy. Plus everyone can sit down to eat together instead of leaving the cook standing at the stovetop flipping stacks for everyone else.

Strawberry Sheet Pan Cakes

Print Recipe
Prep Time 10 minutes
Servings 4

Ingredients
  

  • 2 tablespoons butter, organic or from grass fed cows
  • ½ large ripe banana
  • 1 cup rolled gluten free oats
  • 1¼ cup unsweetened almond milk (link below)
  • 1 tablespoon pure maple syrup (+ extra for serving) (link below)
  • 1½ teaspoon baking powder
  • 1 teaspoon vanilla extract (link below)
  • 2 teaspoon ground cinnamon
  • 2½ cups organic strawberries, sliced and divided

Instructions
 

  • Preheat oven to 375°F
  • Grease a small, rimmed baking sheet with 1 tablespoon butter
  • In a high-powered blender or a food processor, combine the remaining butter, banana, rolled oats, almond milk, maple syrup, baking powder, vanilla extract, and cinnamon, blending until smooth
  • Pour the batter onto the greased sheet pan and top with one cup of strawberries
  • Bake 20-25 minutes until the batter slightly puffed up, golden brown around the edges, and the center is set
  • Remove from the oven, let cool 10-15 minutes before slicing
  • Serve immediately with additional maple syrup (warmed is fabulous) and the remaining strawberries
    Enjoy!

Notes

Unsweetened almond milk
Maple syrup
Vanilla extract

Canning 101: A Guide To Preserving

by food storage, ingredients, jelly/jam, pickles, Uncategorized

The basics of canning and where to get canning supplies

From toilet paper to flour, to Dr. Pepper, the COVID-19 pandemic has set off a series of unfortunate events that resulted in product shortages worldwide. 

The latest coronavirus shortage? Canning supplies.

According to an article in the Washington Post, the popularity of this “pandemic-fueled pastime” is leading to a shortage of jars, lids, and other canning supplies. 

If you’re interested in the art of canning, here’s how to get started and where to get your materials. 

Getting Started: The Three Canning Methods

There are three canning methods: water bath, pressure canning, and dry canning. Knowing the difference between the three processes will help you can the food you want to preserve correctly.

Water bath

Water bath is a low-temperature canning process ideal for high-acid food and recipes. It works by having the jar submerged into a stock pot filled with boiling water and “bathed” for a period of time. 

The rationale behind water bathing addresses several factors--the temperature achieved  (100 C or 212 F) can kill off yeasts, molds, and bacteria that cause spoilage; the seal prevents air or any bacteria from re-entering the jar; and will drive the acid into the food to permeate thoroughly and prevent the growth of the bacteria.

Although tomatoes, for instance, are considered an acid food, some are known to have pH above the required level. Remember that the lower the pH, the higher the acid. It can be lowered and safely processed in a boiling-water canner to incorporate the correct acid measure. 

Here are other food and recipes ideal for this process: 

  • Jams, jellies
  • Pickles, relishes
  • Tomatoes, salsa
  • Chutneys, sauces,
  • Vinegar, condiments

Pressure canning

Pressure canning is a high-temperature canning process ideal for preserving low-acid food. Using a pressure canner (no it’s not the same thing as a pressure cooker) kills food-borne bacteria because it reaches 240 degrees F and forms a vacuum seal to prevent spoilage.

The basic rule is all low acid food must be processed in a pressure canner, not in a boiling water bath, to kill botulism bacteria that can be eliminated by temperature hotter than the boiling water. 

This technique is required to preserve foods and recipes like:

  • Vegetables
  • Soup
  • Meat, poultry, seafood
  • Low acid salsa - like peach or pineapple
  • Chili

Dry Canning

Dry canning is also a preservation method. Done by placing the jars in a heated oven, usually at 200 degree F. You’ll know the jars are sealed when they “pop”, like in traditional canning. 

As the name implies, it is only for food with a moisture content of under 10 percent, as greater than the recommended moisture may cause bacteria to thrive. 

The heat from the sealed jar kills any insects that might be present and secures the jars just like water bath and pressure canning do. 

This method works well with the following dry goods:

  • Dry beans
  • Grains
  • Pasta
  • Rolled oats
  • Dehydrated products 

What you’ll need

While canning is a good way to preserve an overabundance, it does require an investment in supplies.Here are some of the materials I personally recommend:

This is a 5-piece canning tool set of great value. What I love about this is it comes with magnetic lid lifter and bubble remover that I find very useful.

Most canning kits come with a plastic funnel. Pouring hot liquids into plastic is not a good idea. Although glass funnels are available they’re a little more fragile than the metal ones.

You should use this if you’re going to make applesauce and grape jelly. This makes it super easy to make grape jelly without worrying about the skins. 

Just throw everything in there and then run it through the strainer. A cone strainer is perfect for baby food, sauces, and purees. It also does a bang-up job on mashed potatoes.

  • Wide-mouth jars

I have come to prefer wide mouth jars. They’re easier to fill, empty, clean, and just seem more versatile. It’s a personal preference. Buy some of each, and see what you like best.

You can NOT can in a pressure cooker! Only in a pressure canner. That includes your Instant Pot. Unless it’s one of the newer ones that actually has a pressure canning feature. 

And, PSA, old fashioned recipes that say you can water bath green beans if you do them long enough are not, according to online resources, correct. You run the risk of botulism and other toxins. Please be safe, and use the right tools for the job.

Where to get your supplies

There’s a bit of controversy in the home canning realm about reusing commercial jar lids. The official USDA position on that is that it is not safe, and you cannot guarantee a good seal. For the few pennies that it costs to buy lids, I believe it’s worth it to get a good seal by purchasing new lids.

Canning Recipes

In addition to my much-loved and tattered copy of the Ball Blue Book, these are my favorite cookbooks on preserving and canning:

Are you excited to start your “pandemic canning”? I would love to see it! Please use the hashtag #theingredientguru or tag me @theingredientguru on Instagram so I can follow your canning journey. You can also share this article with your family and friends to help them get started. Enjoy!

Want more preserving books? Check out these..

[expand title="Sources"]

Andress, Elizabeth. “History, Science and Current Practice in Home Food Preservation.” Webinar. 27 February 2013. At 1:20:30. Accessed September 2020.

National Center for Home Food Preservation http://www.uga.edu/nchfp/how/can_home.html

How to Can Anything http://www.pickyourown.org/allaboutcanning.htm

Canning & Freezing http://lancaster.unl.edu/food/foodpres.shtml

PickleThis.Com http://picklethis.com/

Canning Info Warehouse (pressure canning) - http://canninginfowarehouse.com/Pressure.html

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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

[expand title=”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.

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