Category Archives: Uncategorized

Shopping The Perimeter Of The Grocery Store

by Mirafood fraud, gmo, grocery, habits, health, ingredients, shopping guides, Uncategorized

Is it Safe on the Outside?

There are over 50,000 items for sale in a typical grocery store. The sad truth is that most of them are not food. They are processed conglomerations of ingredients. Because of this, there’s a common myth that if you shop the perimeter of the grocery store you’ll be “safe” from food challenges. More and more people are shopping just the “outside” of the grocery store, convinced that if they avoid what's in the middle they're only getting healthy food. Unfortunately, this is not true.

Most grocery stores are set up in a similar pattern. Walk into the produce section which is usually near the bakery or the deli. Moving around the outside edges, the perimeter, of the grocery store you'll find the fish counter, meat, poultry. The dairy section is at the back of the store. This is because the further into the store you have to walk to buy staple ingredients, such as milk, eggs, and butter, the more time you spend in the store. The longer you are there the more money you are likely to spend. On the inside aisles is where you’ll find all of the packaged, canned, and frozen foods. You often have to walk through them to get from one section to the next, increasing the possibility that you will be tempted by what is in the aisles.

Does It Belong Here?

While the fresh food is usually found on the perimeter of the grocery store it's important to be aware of two big issues that impact that section of the grocery store. The first is something called product placement or product creep. Grocery stores and food producers are well aware that consumers are purchasing more heavily from the outer edges of the store. Their job, however, is to sell as much as they can. One way they try to influence consumers is by moving in items that would not normally be in a particular section (but that go with those foods).

One example of this would be finding packaged shortcake, glaze for strawberries, and cool whip or some form of canned whipped cream in the produce section at the height of strawberry season. The grocery store may attempt to promote this as being “for your convenience” but the truth is it's there to tempt you to purchase it and to increase their sales and profits.

Unfortunately, if you don't take the time to read the labels you may get more than you bargained for. That glaze for strawberries, for example, contains genetically modified ingredients, excessive sugars, artificial colors, and possibly MSG. Rather than just getting fresh fruit, if you purchase these add-on items you're also buying a wide range of chemicals and additives which may be harmful to your health.

This happens all around the grocery store. Salad dressings by the salad, seasoning mixes and marinades by the meat, etc. Product placement is a big factor for grocery stores. As a matter of fact, food manufacturers pay something called a slotting fee to grocery stores to determine where in the store their product will appear. This idea of manipulating the perimeter is a big reason that eggs and dairy are all the way in the back of the store. The grocery chain, and by extension the food manufacturers, are looking to get you to spend as much time in the store as possible and encourage impulse buying. They know that the longer you are there the more you will spend.

What's In What You're Eating?

Another major concern with shopping the perimeter of the grocery store is not just what the food items are, but what's in them. Unfortunately, it's things that we can't really see that pose an even bigger challenge to health.

Produce

When shopping in the produce department the second thing you need to be aware of is the Dirty Dozen. Those twelve fruits and vegetables which are highly contaminated by pesticides. Eating them increases the toxic body burden. This list changes each year as the Environmental Working Group evaluates the current state of pesticides and toxins used to grow produce. The only way to avoid the toxic burden of the Dirty Dozen is to purchase organic for those twelve fruits and vegetables. To make it easy to remember the list (and stay on top of the changes) simply download the Environmental Working Group's free app, EWG Healthy Living (ios and android).

Meat and Poultry

In the meat and poultry section buying organic is your best choice. Conventionally raised animals are given high levels of antibiotics, partially to keep them healthy in spite of the crowded conditions they are raised in. It’s also because these antibiotics act as a growth stimulator. Unfortunately, the antibiotics are passed on through the to end product when we then wind up consuming them. It’s important to note that the overuse of antibiotics in farming has led to an increase in antibiotic-resistant bugs. Conventionally raised animals are also allowed to be raised on genetically modified (GM) feed which is often heavily laden with pesticides. These items can have an impact on your body as well as affecting the environment. Note that the term “natural” is not the same as organic. Although there are some rules around the natural label when it comes to meat products, this label still allows for the use of GM/pesticide-laden feed. The only way to avoid added hormones, pesticides, and genetic modification is to choose organic.

Dairy

The dairy section is another area of concern. Not only because of the antibiotics, GM feed, and high levels of pesticides found in conventionally sourced dairy products, but also because of added hormones. rBST sometimes referred to as rBGH, is a growth hormone which causes cows to produce more milk. Studies have shown that dairy with rBGH tends to have more Insulin-Like Growth Factor 1 (IGF-1). This, in turn, has been linked to cancer, specifically of the breast, prostate and gastrointestinal tract. Although it is possible to do the research and avoid dairy with added hormones if it is conventionally raised all of the other issues still remain. Once again, choosing organic is the best, healthiest option.

Summary

Be on the lookout for product creep — items that are in a category where they don't belong
Be mindful of the Dirty Dozen fruits and vegetable, buying organic for those choices
Choose organic meats to avoid added hormones and antibiotics
Avoid added hormones and antibiotics in dairy products by choosing organic
Read labels to help you avoid negative ingredients

When Probiotics Are Not A Good Choice

by Mirahealth, immune system, lacto-fermentation, probiotics, Uncategorized

Health supplements are expected to reach a global market share of $278 billion by 2024. That's a sizable market and it continues to grow. Probiotics are one of the fastest growing items in the category in the U.S. With so much focus on the microbiome and the as more information points to their effectiveness in minimizing digestive issues and promoting gut health, the demand for probiotics is all set to explode.

A recent report reveals that Canada could save up to $100 million CAN per year through probiotic use designed to minimize instances of upper respiratory infections. The supplement market in China, with probiotics at the top of the list, is also set for rapid expansion.

However, while probiotics are a great choice to combat many digestive issues, they are not always the best choice. That's why it is important to know when to take probiotics and when to seek alternative treatments.

What Are Probiotics?

While bad bacteria can make you sick, good bacteria can help break down food and support your immune system. Probiotics are live bacteria and yeast that work in harmony with your biological systems. Many probiotics specifically help support good digestive health, combating issues like diarrhea, nausea, malabsorption, and dozens of other symptoms of a leaky gut.

You can get probiotics through consuming probiotic-rich foods such as lacto-fermented vegetables and yogurt or through beverages like kombucha and kefir. Or you can get them through supplementation. However just because they can have some health benefits doesn't always mean that they always have health benefits. There can be times when it's best to not take probiotic-rich foods or supplementation and you should actually avoid them.

3 Reasons to Avoid Probiotics

Below is a quick list of those occasions when it might be better to seek alternative treatments for digestive issues. In each of these cases, use of or consumption of probiotics is contraindicated until the condition has been resolved.

1. SIBO

Small intestinal bacterial overgrowth (SIBO) refers to a condition where you already have too much bacteria in your small intestine. Adding more is not a healthy solution to anything, even when it is otherwise helpful bacteria. For those with SIBO getting a diagnosis can sometimes be difficult. But once you have a diagnosis there's a specific dietary protocol and supplemental support required to support your system.

The symptoms of SIBO are quite diverse and can include

Constipation
Diarrhea
Abdominal bloating and pain
Joint pain
Fatigue
Headache
Nausea
Depression
and more

2. Candida Overgrowth

Candida is a type of yeast that can overrun your intestinal tract and cause a variety of symptoms. When your candida levels are under control, this yeast helps with digestion and nutrient absorption. When levels get too high, symptoms can range from simple things like a white coating on the tongue to more serious symptoms like:

Exhaustion
Brain fog
Joint pain
Chronic sinus and allergy problems
Gas and bloating
Weakened immune system
Frequent UTIs

This is just a small sample of the potential problems associated with an out-of-control candida overgrowth. While some low-level imbalances can be treated with over-the-counter medications (such as fluconazole for yeast infections), chronic overgrowth needs to be addressed through dietary changes, nutritional support, and possibly antifungal medications. The use of a self-scoring quiz can be helpful for diagnosis. Many people who switch to a candida protocol after scoring high on the test have good results ranging from clearer skin and better digestive function to clearing of infections and weight loss.

3. Probiotics Don't Fix Everything

The effectiveness of probiotics depends entirely on the cause of your problem. If your gut flora is out of balance or you have too little bacteria to help with digestion, probiotics can be a great way to rebalance everything. If you have been on antibiotics, pairing those with probiotics might help prevent conditions like H. Pylori. Since H. Pylori can cause systemic and prolonged digestive upset, a bit of prevention is well worth the investment in probiotics. If you don't suffer from any of these conditions or your digestive upset has nothing to do with your gut biome, probiotics won't help.

While probiotics can be a great way to improve your digestive health, it is important to know when to take them. Unless directed by a doctor, you likely won't want to take probiotics on a daily basis.

Added Probiotics

Unfortunately with all the news about the benefits of probiotics many food producers are starting to add them to a wide variety of items at the grocery store. Cereals, chocolate, cold brew coffee, salad dressings, and more are all being promoted as a healthy choice due. However, overconsumption of probiotics can lead to an imbalance of the gut and is not a healthy choice.

If you suspect you have gut health issues it's best to work with a health professional and be evaluated to see if you need to add or avoid probiotics in your diet.

Six Reasons To Love Adult Coloring Books

by Mirahabits, health, ingredients, meditation, personal care, stress, Uncategorizedcoloring book, mandala

When you first think of coloring, you might picture children with bunches of crayons excitedly coloring in books with their favorite cartoon characters. But there’s a growing trend of adults that enjoy coloring. This has brought about the release of more complex coloring sheets and books designed exclusively for adults.

Many adults have discovered that not only is coloring fun, it also has health benefits, too. As a form of self-care (and self-care is one of my "ingredients for a healthy life") coloring books are right up there for a simple, easy way to take a break. If you’ve been thinking about adding coloring books to your self-care strategy, here are some of the ways this hobby can help support better health:

Stress reliever
Elevates mood
The Un-tech Effect
Improves focus
Anyone can color
Highly portable

1. Stress Reliever

According to a study published in the Art Therapy: Journal of the American Art Therapy Association, coloring in mandala or geometric patterns appears to lower stress and anxiety levels.

When your body is stressed it produces cortisol. In small doses this hormone can be beneficial, helping you get through a nerve-wracking speech or boosting your energy when you're in the middle of a crisis such as a car accident. Too much cortisol over an extended period of time can lead to health problems. Problems like type 2 diabetes, obesity, high blood pressure, and anxiety.

While coloring doesn’t prevent you from producing cortisol, it’s believed to help lower your cortisol levels. This may be because coloring allows you to get into the creative zone and focus on something enjoyable, rather than worrying about your problems. This, in turn, can help you to relax and release the tension in your body.

One of the conclusions of the Art Therapy study was that “It seems that the complexity and structure of the plaid and mandala designs drew the participants into a meditative-like state that helped reduce their anxiety.”

2. Elevates Mood

Besides easing stress, coloring can also improve your mood. This could be due in part to the fact that no one is judging your art. In many ways, coloring is a freeing experience for adults. It may also be because coloring can lead to something called flow.

Developed by positive psychology cofounder, Mihaly Csikszentmihalyi, flow is the concept of a highly focused mental state. When in a state of flow you are removing outside distractions. Using coloring as something to create that flow, you let go of stress (as mentioned above) and are focusing the simple act of coloring. This can provide space which allows you to unwind. Your flow state can then boost creativity, productivity, and positivity.

3. The Un-Tech Effect

Let's face it, our lives are immersed in technology. Your phone, your watch, your computer, tablet, and television are all highly technical and always pulling for your attention. Even our homes are becoming smarter and more high tech. Doorbells, lights, heating systems, refrigerator, and more are requiring us to tap into technology. All of that technology interface can be overwhelming, overstimulating, and somewhat stressful. It feels like you are always surrounded. That's because you are.

Yet with just your imagination, some paper, and a few coloring tools you can set aside some me-time and take a break from all that technology. Your brain will actually function better after a break and you'll feel calmer too.

4. Improves Focus

Another advantage of coloring is that it improves your focus. Many people find that coloring while listening to webinars or lectures makes it easier to absorb the information. Some of this may be due to an innate tendency to be a kinesthetic, or hands-on learner. But even those who aren't typically kinesthetic learners may benefit. Many people find that keeping their hands busy, means their mind is less likely to wander.

Because coloring gives you better focus and more clarity, it can also be a good activity to do before you sit down to set goals or develop new strategies. Many highly creative people, such as Albert Einstein and Thomas Edison, found answers to problems they were working on when they took a break and didn't focus on the problem. The creativity required for coloring may help you think of new ways to tackle your goals and get the results you're looking for.

5. Anyone Can Color

Many people suppress their artistic impulses telling themselves that they simply aren't creative. The truth is we are all creative. We all have that spark within us. The beauty of adult coloring books is that when you're coloring it's a no pressure situation. You're not expecting to have your coloring pages hung in a famous museum. You're simply coloring. And you don't even have to color inside the lines if you don't want to. You can make green clouds, pink skies, or anything your imagination can conjure up. It's a totally personal choice of what you color, what colors you choose, and how you put everything together.

6. Highly Portable

Coloring is one of those activities that can be done anywhere. There are even small books or tiny coloring kits that can be tucked into a purse or a backpack to have at the ready. Perfect for long waits at the department of motor vehicles or alone at a coffee shop. Wherever you are and whatever time you have available, coloring can fill in the gaps and give you a healthy break.

If you love to color and are looking for new sources of coloring material be sure to check out my ebook, Mira's Marvelous Mandalas with 55 ready to print beautiful mandala designs to bring you hours of creative fun and mindfulness.

Get the ebook

Favorite Instant Pot Tools

by Miracrockpot, family, Gifts, habits, health, questions, shopping guides, Uncategorized

I was a little late jumping onto the Instant Pot train, but now I really can't remember what I did without it! It is my absolute favorite tool in the kitchen. Pressure cooking made easy-as-pie (hmmm... I haven't tried making a pie in my pot yet...) The ease alone would be enough but Instant Pot takes it even further - a slow cooker, rice cooker, steamer, warmer and sauté pot, and that's just the 6-in-1 model. The 9-in-1 model also makes yogurt, cooks eggs, sterilizes AND makes cake. All this multi-tasking, no hogging my kitchen counter space - it's a keeper. So I've given my Instant Pot it's very own drawer, to store all its handy accessories. Here are my favorites.

TEMPERED GLASS LID
A clear glass lid is perfect for when slow cooking, sautéing, keeping food warm, or even serving direct from the pot.
Instant Pot Tempered Glass Lid

STAINLESS STEEL INNER COOKING POT
Having a second inner pot makes it really easy to prepare multiple dishes. I find it especially handy when I’m meal-prepping. I can make a main dish, and then quickly pop in a new inner and make quinoa, rice a veggie and such. It’s almost as handy as having two Instant Pots.
Instant Pot Inner Cooking Pot

SEALING RINGS
The Instant Pot lid sealing ring is made of silicone. It’s really durable and will last you a long time. It can, however, hold onto food odor. I wash mine in my dishwasher after each use. I also periodically “steam-clean” it in the pot - toss a couple cut up lemons and a cup of water into the pot and cook on manual high pressure for fifteen minutes. I do have a second ring to use when I make a neutral or sweet dish and I really want to ensure no savory aromas are transferred.
Instant Pot Sealing Rings

STACKABLE INSERT PANS
Stackable insert pans are great when you have more than one dish you can cook at once – steaming, cooking veggies and rice. Or cooking two dozen hard-boiled eggs at a time. These make reheat leftovers in the Instant Pot so easy and fast, a much better choice than using a microwave.
Stackable Stainless-steel Insert Pans

STEAMER BASKET
A steam basket or rack is essential for Instant Pot cooking. I especially like one with moveable sides so it can adjust and accommodate food of all shapes and sizes. I like the extendable removable handle on this XOX model, it’s handy when lifting hot food from the pot.
OXO Good Grips Stainless Steel Steamer with Handle

TRIVET-RACK-STAND
I use a taller trivet in addition to the trivet that comes with the Instant Pot, so I can cook in several layers. I’ll often cook things like sweet potatoes on the lower level and place an entrée in a pan above on the higher level. If you do this, take care that the height of the tallest item is not higher than the pot’s maximum fill line.
Trivet Rack Stand

HOT POT GRIPPER CLIP
Sort of like a hot pad’s much stronger studier weight-lifter cousin. Just clip the grip end onto the hot pot, or pan or basket and lift it from the Instant Pot. My friend Coleen, an Instant Pot veteran, gave me these when I first got my pot. She was absolutely right about how much I’d love them!
Hot Pot Gripper Clip

CHEESECAKE PAN
Perfect for cheesecake, tarts, quiches and more cheesecake. This pan was designed with Instant Pot cooking in mind, it has a handle for lowering into and lifting out of the pot. The only problem I have found with this pan is that it is too easy to make cheesecake. It's very tempting to have cheesecake every week. LOL
Stainless Steel Cheesecake Pan

YOGURT MAKER CUPS
My Instant Pot doesn’t have the Yogurt function (sad face) so this yogurt maker cup set is on my wishlist for now. When it’s time to give my pot an Instant Pot sister, it will be the yogurt-making 10-in-1 model.

COOKBOOKS: Now that I have an instant pot and love the versatility of this device I realized I needed a couple of cookbooks to help me find delicious recipes as well as instructions for standards like chili. Here are the ones I have: The Ultimate Instant Pot Cookbook and Dinner In An Instant

If you loved this list, be sure to check out my Favorite Kitchen Tools list. I've done the research so you don't have to!

Affiliate Disclosure: Recommendations I share on my website may contain affiliate links. If you click through my referral link, at no additional cost to you, I may earn a small commission if you make a purchase. I only recommend products and services I use myself and would share with friends and family. Your purchases from these companies through my links helps me continue to bring you free information on my site.

Word Of The Year: Change

by MiraUncategorized

It's the beginning of a new year. As in years past, this shift in the calendar brings up an exercise that I've been doing for several years now. I choose one word to be my word of the year.

What's in a Word?

In previous years I've chosen the words Inspire, Focus, Mindfulness, and Balance. As I've mentioned before, it's not an easy task to take all of your aspirations and goals for an entire year and condense it down into one word. As I go through the process of choosing my word I find that I go through different words. Testing each one to see how it feels and whether I think it's one that can last me for the entire year.

This is more than just a word. It's my focus for the year. At regular points throughout the year I check-in with myself to see how I'm doing and if what I'm doing is on-track with my intentions for the word I've chosen. The more years I do this the more I realize that there's a bit of a challenge involved. This year I was tempted to choose a word that I had chosen before. It felt comfortable and, if the truth be told, simpler. But when I sat with the word and really thought about it I realized that I didn't want simple. I wanted the word to represent growth and to be the basis of making a difference.

This Year's Word

The word that I've chosen this year is Change. It feel like a pretty powerful one.

According to the dictionary definition:

change

[cheynj]

verb (used with object), changed, changing.

1. to make the form, nature, content, future course, etc., of (something)different from what it is or from what it would be if left alone: to change one's name; to change one's opinion; to change the course of history.

2.to transform or convert (usually followed by into)

3.to substitute another or others for; exchange for something else, usually of the same kind

Why Change?

So why did I choose this particular word? Well, when I stopped to think about it I realized that it really resonates with me on a number of different levels. The first being, admittedly, the impact on my life after Hurricane Harvey. This has brought about a rather large amount of change. From my housing situation to my office to choices in my daily life. A lot of things have changed. And this is likely to continue for the foreseeable future. And it requires me being open to change on a lot of different levels. Something that most of us don't really like to do. I confess I'm no exception.

When I thought about it a little further I realized that I have a mission for change. My Big Hairy Audacious Goal is to support and educate others to make informed decisions about the food they buy so we can change the paradigm of food production in this country. Slowly but surely it's working. As more people learn about what's really in and on their food, they demand better. In turn, this can and has caused a change in the larger marketplace. We now have a number of major food producers meeting the demands of consumers; removing harmful ingredients and changing their manufacturing processes.

Thirdly, going deeper, I realized I am an agent of change. I am a holistic nutrition professional who helps people find food-based solutions to support chronic health issues. By supporting, mentoring, and encouraging others I give them the tools and information they need to make changes. This, in turn, can have a positive impact (a change) on their nutritional plan and their health. The change comes from within. From my clients and followers making conscious decisions and following through on them. It's powerful and rewarding stuff to see everything that they are doing and I am grateful to be a part of that.

So for better or worse, change is the word of the year. I'm excited to see what lies ahead. I hope you'll join me in chosing a word of your own to create a one word focus for the year.

Favorite Kitchen Tools

by Mirafamily, Gifts, habits, health, questions, shopping guides, Uncategorized

Good kitchen tools can help make cooking easy, delicious and fun. I've put together a list of a few of my favorites, the ones I find myself reaching for over and over again. Some are new discoveries and some are my dependable old friends.

CHEF'S KNIFE
Everyone needs a good chef’s knife. With an 8” blade and perfectly balanced, this is my favorite and I use it all the time. When I was displaced by Hurricane Harvey for a few months the one thing I missed the most was my knife.
Wüsthof Classic 8-Inch Chef's Knife

FLEX EDGE BEATER
I love my mixer and all of the attachments that come with it. Especially this scraper mixer blade This is an amazing mixer because it makes short work of beating, mixing, and blending. I even use it to mix my meatloaf.
KitchenAid Flex Edge Beater

IMMERSION BLENDER
This is the handiest dandiest tool in my kitchen. Perfect for making mayonnaise, blending soups and sauces, making applesauce, I also use it for making a bulletproof style boosted tea.
All-Clad Stainless Steel Immersion Blender

CUISINART
My mother bought me one years ago and I remember thinking “What the heck am I going to do with it?” Now I don’t know how I’d live without it. I use it to chop everything, including making chopped salads in the summer.
Cuisinart 14-Cup Food Processor

JULIENNE BLADE
Perfect for making julienned vegetables and especially for ‘zoodling’ zucchini, butternut squash. I’ve even used it to julienne apples for a shredded apple dessert.
OXO Good Grips Julienne Peeler

ECO-FRIENDLY FOOD STORAGE
I'm a big supporter of the movement to reduce plastic, especially one-time use plastic. I do my best to use eco-friendly products. In my kitchen, I’ve moved away from plastic wrap to Bee's Wrap for food storage. Made of organic cotton, naturally antibacterial sustainably harvested beeswax, and organic jojoba oil that help keep food fresh. Each cloth is washable, reusable and compostable. Even their product packaging is sustainable, made from 100% recycled paper and biodegradable cellulose.
Bee's Wrap 3-Piece Sustainable Reusable Food Storage

VITAMIX
I Iove my Vitamix. It was an investment for sure, but there's good reason that foodies, home chefs and restaurant kitchens around the world are loyal to Vitamix. Mine gets used almost every day. Sure, it’s perfect for making smoothies, but it’s also great for blending NiceCream (“ice cream” made from frozen banana), homemade almond milk, coconut whipped cream, soup, and more.
Vitamix 7500

INSTANT POT
I’ve had my Instant Pot for less than a year now, and I really can't remember what I did without it! It is my absolute favorite tool in the kitchen. Pressure cooking made easy-as-pie (hmmm… pie. I haven't tried making a pie in my pot yet…) The ease alone would be enough but Instant Pot takes it even further – a slow cooker, rice cooker, steamer, warmer and sauté pot, and that's just the 6-in-1 model. The 7-in-1 also makes yogurt, and the 9-in-1 cooks eggs, sterilizes, makes yogurt AND cake. All this multi-tasking, no hogging my kitchen counter space – it's a keeper. So I've given my Instant Pot it's very own drawer, to store all its handy accessories. I have so many favorites I've made a favorites list for Instant Pot Tools too. You can read that list here.
Instant Pot

LE CREUSET PAN
I adore my Le Creuset pan. It’s cast iron and enameled. From eggs for breakfast to sautéing veggies for dinner, this pan practically lives on my stovetop because we use it so much.
Le Creuset Signature Iron Handle Skillet, 9-Inch

MANDOLIN SLICER
Fabulous for slicing things at any time of year it’s great for salads, frying, canning, and makes quick work of different cuts for a wide variety of foods
Mueller Austria V-Pro 5 Blade Adjustable Mandolin

SHAMELESS PLUG
If you’re giving gifts for the kitchen this holiday season why not share a copy of my book The Pantry Principle: how to read the label and understand what’s really in your food? This is a fabulous resource to help you learn more about your food, so you can make healthy choices. Available in Kindle or paperback, it’s an essential guide for anyone who eats, in other words, it's an essential guide for everyone.

Terrific Health Benefits Of Turmeric

by Mirahealth, herbs and spices, Uncategorized

Officially known as Curcuma longa, turmeric is an herb that has been used for thousands of years. You can use this incredibly tasty spice with a variety of foods and it even provides several important health benefits.

What Is Turmeric?

Native to India and related to the ginger plant, turmeric is the primary spice used in the Indian dish known as curry. Often available at ethnic grocery stores, sometimes at larger traditional grocery stores, it's best to use turmeric when it's fresh since the essential oils are more powerful. Fresh turmeric, however, doesn't last long and must either be consumed quickly, frozen, or made into powder form.

Health benefits of turmeric

Turmeric provides several incredible health benefits and may play a part in preventing many diseases. The bioactive compounds, called curcuminoids, are largely responsible for the health benefits of turmeric:

natural anti-inflammatory properties
highly antioxidant
improves brain function
may lower the risk of cardiovascular disease
may potentially help prevent certain cancers
when applied in paste form may help promote the healing of wounds and bruises

Tasty ways to use turmeric

Most often we think of turmeric as it is used in curries, but there are many ways to enjoy it. Incorporating healthy ingredients into scrambled eggs or a tasty frittata is easy when you add turmeric. It works well with nearly all types of veggies, particularly cauliflower. Rice, stews, soups, desserts, and tea are all delicious when turmeric is added to the recipe. Turmeric is even used in juices and different types of smoothies.

Turmeric is an incredible herb that can be used fresh or in powder form. It offers a rich, distinct flavor to dozens of dishes and may be instrumental in preventing many serious health conditions. Keeping fresh or powdered turmeric in the kitchen is a great way to add rich flavor to foods you enjoy while providing many potential health benefits.

Mushroom Curry

2017-10-09 17:08:36

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Ingredients

1 cup coconut milk
2 roma tomatoes, diced (keep liquid)
1/2 tsp turmeric powder
1 1/2 tsp coriander powder
1 tsp grated fresh ginger
1/2 tsp fresh ground black pepper
4 coves garlic, minced
1 medium onion, diced
2-4 tbsp coconut oil
2 large portobello mushrooms, diced bite size
2 zucchini, diced bite size
2 yellow squash, diced bite size
2 cups snap peas diced
1 bell pepper, diced
1 eggplant diced
1 tsp sea salt
2 tbsp cashews, divided
2 tbsp cilantro, minced

Instructions

Mix together cumin, coriander, turmeric, and black pepper and set aside
Place eggplant into a bowl and sprinkle with salt to sweat
Set aside to sit for one hour, rinse before using
Add 2 tbsp coconut oil to pan
Add onion and saute until starting to soften
Add garlic and ginger and cook 2 minute
Add spices and stir well for 1 minute
Add tomatoes and liquid
Add mushrooms and stir well, cook 1-2 minutes, add more coconut oil if needed
Add vegetables and cook 2-3 minutes
Add coconut milk, bring to a boil, reduce heat, cover and simmer 15 minutes or so until vegetables are tender
Add sea salt
Serve over basmati rice
Garnish with cilantro and cashews
Top with quick mango pickle if desired

Adapted from Curry In A Hurry

The Ingredient Guru, Mira Dessy https://theingredientguru.com/

Quick Mango Pickle

2017-10-10 06:40:37

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Ingredients

3 ripe but firm mangos, peeled, seeded, and diced
1/2 tsp turmeric powder
1/2 tsp paprika
1 clove garlic, minced
1/2 tsp sea salt
2 tbsp coconut oil
1/2 tsp mustard seeds
1/2 tsp urad dal
pinch chili powder
1 tbsp apple cider vinegar

Instructions

heat oil
add mustard seed and urad dal and cook 1 minute
add garlic and cook 1minute
add turmeric, paprika, and chili powder, stir well
reduce heat
add mango and vinegar, cover and simmer on low 20 minutes or until soft and well combined

Notes

keeps well in the fridge for 2-3 weeks

Adapted from India Today

The Ingredient Guru, Mira Dessy https://theingredientguru.com/

Sources:

Grover, A.K. and Samson, S.E. Benefits of antioxidant supplements for knee osteoarthritis: rationale and reality. Nutr J. 2016; 15: 1.nPublished online 2016 Jan 5.

McClees, Heather. One Green Planet. How to heal cuts and wounds with turmeric. 2017 Feb 8.

Nagpal, M and Sood, S. Anti-inflammatory and Anti-oxidant Properties of Curcuma longa (Turmeric) Versus Zingiber officinale(Ginger) Rhizomes in Rat Adjuvant-Induced Arthritis. J Nat Sci Biol Med. 2013 Jan-Jun; 4(1): 3–7.

Ramirez-Tortosa, M.C., et al. Oral administration of a turmeric extract inhibits LDL oxidation and has hypocholesterolemic effects in rabbits with experimental atherosclerosis. Atherosclerosis. Volume 147, Issue 2, December 1999, Pages 371-378.

Shanmugam, M.K., et al. The Multifaceted Role of Curcumin in Cancer Prevention and Treatment. Molecules 2015, 20(2), 2728-2769.

An InLinkz Link-up

Spirulina: A Nutrition Boosting Algae

by Mirahealth, nutrients, Uncategorized

Spirulina is often referred to as blue-green algae (although it's really a cyanobacterium). Either way, it's also a popular health food. And one that actually lives up to its hype.

Spirulina Nutrition

Commercial varieties are grown in fresh warm waters. However, spirulina traditionally grew under extreme conditions, such as in volcanic lakes. Thus, it has developed quite the nutrient profile.

Spirulina is approximately 60% protein. And the protein is highly digestible for optimal absorption and utilization.

However, you'd have to eat roughly 3.5 tablespoons to obtain the same amount of protein as one chicken drumstick (the minimum recommended amount of protein per meal). Therefore, it's best to be used as a protein booster as opposed to your primary source of protein.

Spirulina is often considered nature's multi-vitamin. It's packed with essential vitamins and minerals. In fact, it has:

180% more calcium that milk - for healthy bones, teeth, muscles, nerves and heart
3100% more vitamin A (as beta-carotene) than carrots - for healthy skin and eyes
5100% more iron that spinach - to produce healthy red blood cells

Other high concentration micronutrients (along with a few of their key health benefits) include:

Vitamin K: important for blood clotting as well as heart and bone health
B Vitamins: necessary to produce energy and red blood cells
Choline: supports liver function, metabolism, brain development and energy levels
Magnesium: calms nerves and anxiety and releases muscle tension
Phosphorus: supports healthy bones and organs and balances hormones
Iodine: essential for optimal thyroid function
Potassium: regulates fluid balance and blood pressure

Spirulina also contains anti-inflammatory Omega-3 fatty acids and gamma-linolenic acid (GLA) as well as potent antioxidants, such as zeaxanthin and various carotenoids.

Potential Health Benefits

Based on its nutrient profile, it makes sense why there are over 1,000 studies investigating spirulina's potential benefits. A review of human and animal research suggests it may offer the following health-promoting properties:

Antioxidant
Anti-inflammatory
Anti-cancer
Immune-boosting
Promote a healthy gut flora
Balance lipid levels
Balance blood sugar
Reduce blood pressure
Protect the heart
Relieve allergy symptoms
Detoxify heavy metals

Now that's a pretty powerful list of potential advantages! Which is why I hope you'll give it a try.

Simple Ways to Add Spirulina to Your Diet

You can buy spirulina in either a powder or tablet form.

The easiest way to incorporate spirulina powder into your diet is by adding it to your smoothies. However, you can blend a little into many other foods as well, including:

And because spirulina is so nutrient dense, you only need a little to reap its rewards.

Sources

References
- Capelli, B., & Cysewski, G. R. (2010). Potential health benefits of spirulina microalgae*. Nutrafoods,9(2), 19-26. doi:10.1007/bf03223332
- Cheong, S. H., Kim, M. Y., Sok, D., Hwang, S., Kim, J. H., Kim, H. R., . . . Kim, M. R. (2010). Spirulina Prevents Atherosclerosis by Reducing
Hypercholesterolemia in Rabbits Fed a High-Cholesterol Diet. Journal of Nutritional Science and Vitaminology,56(1), 34-40.
doi:10.3177/jnsv.56.34
- Ichimura, M., Kato, S., Tsuneyama, K., Matsutake, S., Kamogawa, M., Hirao, E., . . . Omagari, K. (2013).
Phycocyanin prevents hypertension and low serum
adiponectin level in a rat model of metabolic syndrome. Nutrition Research,33(5), 397-405. doi:10.1016/j.nutres.2013.03.006
- Parikh, P., Mani, U., & Iyer, U. (2001). Role of Spirulina in the Control of Glycemia and Lipidemia in Type 2 Diabetes Mellitus. Journal of Medicinal Food,4(4), 193-199. doi:10.1089/10966200152744463
- Sayin, I., Cingi, C., Oghan, F., Baykal, B., & Ulusoy, S. (2013). Complementary Therapies in Allergic Rhinitis. ISRN Allergy,2013, 1-9.
doi:10.1155/2013/938751

The Healing Powers Of Bone Broth (plus Recipe)

by Mirahealth, immune system, Uncategorized

Have you ever been told to eat a bowl of chicken soup when you're sick?

I bet you have. But do you know why?

It's truly an ancient tradition. But the truth is, not all chicken soups will do the trick. Especially those found in a can.

Traditionally chicken soup was made by simmering vegetables, meat and bones to create a nutrient rich broth (a.k.a. bone broth). However, most commercial soups today simply use broth made from water and chicken "flavor."

Bone broth has been used throughout humankind for its rich flavor and healing powers. Many cultures use it to cure illnesses, such as colds and flu. In fact, bone broth is sometimes referred to as Jewish penicillin. It's also been prized for its ability to treat conditions related to the digestive tract, skin, joints, lungs, muscles, and blood.

And fortunately, bone broth is making a comeback.

Bone Broth Nutrition

Bone broth contains a soup (pun intended) of health promoting nutrients in highly absorbable forms. Thus, it's much more potent (and enjoyable) than taking a variety of synthetic supplements.

Below are several key nutrients in bone broth along with their health benefits:

Minerals

Minerals are essential to life. They play many important roles in our bodies, such as nerve signaling and the initiation of most enzymatic processes in our bodies. They also impact the health of our digestive system, heart, cells, and bones.

Bone broth is rich in calcium, magnesium, phosphorus, silicone, sulfur, and a variety of trace minerals.

Amino Acids

Amino acids are the building blocks of proteins and have numerous responsibilities when it comes to our health. Bone broth specifically contains high concentrations of glycine and proline.

Glycine acts as an antioxidant, which protects our cells from free radical damage. It also aids in detoxification as well as wound healing, digestion, sleep, memory, and performance. It keeps our muscles strong and is used to make glutathione (another powerful antioxidant).

Proline is essential for healthy skin and joints. It also helps to repair the lining of the digestive system.

Collagen and Gelatin

Collagen is a protein found in bones as well as other connective tissues. Its name comes from the word "kolla," which means glue. Essentially, its main role is to hold the body together.

When collagen dissolves in water, it forms gelatin. Gelatin has been studied extensively and is often used to heal and soothe the digestive tract, support bone health, overcome food allergies and sensitivities, improve digestion and detoxification, and boost the body’s natural production of collagen.

Glucosamine

Glucosamine lubricates our joints and provides a cushion within them. Expensive supplements are often used to treat conditions involving bone and joint pain, but bone broth is an all natural (and effective) alternative.

Chondroitin Sulfate

Along with glucosamine, chondroitin sulfate supports healthy bones and joints. But it's also essential for heart and skin health as well as maintaining optimal cholesterol levels.

Chicken Bone Broth Recipe

Bone broth can be made using beef, poultry, lamb, pork or fish bones. There are many recipes available online. Below is an easy to make chicken bone broth recipe:

Ingredients

1 whole organic chicken
or 2 to 3 pounds of bony chicken parts, such as carcass, necks, and wings plus gizzards
2-4 chicken feet
4 quarts cold filtered water
2 T raw apple cider vinegar
1 large onion, coarsely chopped
2 carrots, coarsely chopped
3 celery stalks, coarsely chopped
2 cloves garlic
2 shitake mushrooms
1-2 pieces kombu seaweed
1” piece of turmeric root, sliced (or 1/2 tsp turmeric powder)
2 bay leaves
12 peppercorns
1 bunch parsley

Directions

If using a whole chicken, cut off the wings and remove the neck, fat glands and the gizzards from the cavity. Cut chicken parts into several pieces.

Place other ingredients into a cheesecloth or jelly bag for easy removal later. Otherwise place carcass and parts in a large stainless steel pot with water, vinegar and all ingredients except parsley.

Let stand 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 12-18 hours. The longer the stock cooks the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.

If using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries. Strain the stock into a large bowl and reserve in the refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in the refrigerator or freezer.

Delicious Ways to Add Bone Broth to Your Diet

Once you have a batch of bone broth, here are several ways to enjoy it:

Sip it plain (or seasoned with sea salt and minced spring onions)
Use it in soup, stew, sauce and gravy recipes
Use it instead of water or other liquids to cook grains, steam vegetables, make mashed potatoes and bake casseroles

To make a "miso-style" soup, follow this recipe:

Ingredients:

1 C broth
1 fresh mushroom, diced
1 spring onion, diced
1/4 cup shredded carrot
sea salt to taste

Directions:

Heat broth on stovetop
When broth is fully heated add remaining ingredients
Heat on medium 2-3 minutes until all ingredients are warmed
Enjoy!

I also encourage people to pour cooled bone broth into ice cube trays and freeze. Bone broth ice cubes are a great nutrition boosting addition to smoothies. They also give smoothies a thicker consistency.

To sum it up:

Consuming bone broth on a regular basis is probably one of the most beneficial things you can do to support your health.

It contains a variety of easily absorbable nutrients;
It warms your heart and your soul;
It's easy to make; and
It's absolutely delicious!

Sources

Bergner, P. (1997). The healing power of minerals, special nutrients, and trace elements. Rocklin, CA: Prima Pub.
Daniel, K. (2003, June 18). Why Broth is Beautiful: Essential Roles for Proline, Glycine and Gelatin [Web log post]. Retrieved January 10, 2017, from https://www.westonaprice.org/health-topics/why-broth-is-beautiful-essential-roles-for-proline-glycine-and-gelatin/
Fallon, S. (2000, January 1). Broth in Beautiful [Web log post]. Retrieved January 10, 2017, from https://www.westonaprice.org/health-topics/broth-is-beautiful/
Fallon, S., Enig, M. G., Murray, K., & Dearth, M. (2001). Nourishing traditions: the cookbook that challenges politically correct nutrition and the diet dictocrats. Brandywine, MD: NewTrends Pub.
Vital Proteins, Why Collagen, Retrieved March 27, 2017

The Many Health Benefits Of Collagen

by Mirahealth, Uncategorizedcollagen

The health benefits of collagen are immense, which makes sense because it's the most abundant protein in the human body. Collagen is found in:

Bones
Muscles
Skin, hair, and nails
Tendons and ligaments
Cartilage
Digestive tract
Veins and arteries
Teeth (dentin)
Eyes (cornea and lens)

Thus, it's essential to maintaining optimal health.

The term collagen stems from the Greek word "kolla," which means glue. This makes sense because its key responsibility is to provide structural integrity for a variety of tissues throughout the body.

Collagen Synthesis and Natural Decline

Symptoms such as wrinkles, loose skin, joint pain, and poor wound healing occur as we age due to a natural decrease in collagen production. This natural decline also increases the risk of heart disease and digestive dysfunction if damage to the arterial walls or intestinal tract occurs.

Your diet and lifestyle can also affect collagen synthesis. For example, the body needs an adequate supply of vitamin C and silica (trace mineral) among others to produce collagen. In addition, vitamin C is quickly depleted when your body is under stress.

High sugar diets, smoking, and prolonged sun exposure have also been shown to negatively impact or damage collagen in the body.

However, there are specific foods and supplements we can add to our diet to boost our synthesis of collagen. These include vitamin C and silica rich foods as well as bone broth, and collagen peptides, which I'll discuss in more detail shortly.

Health Benefits of Collagen

Supporting your body's natural production of collagen has many health benefits. Some key advantages include:

Skin: Collagen promotes firm skin. Thus, it's nature's perfect anti-wrinkle compound. And collagen will also help to reduce sagging skin, cellulite, and stretch marks. In addition, it helps to keep skin moist and smooth.

Hair and Nails: Collagen is the key structural component of your hair and nails. Thus, it keeps them from breaking. And this study suggests collagen may even help to prevent hair loss.

Joints: Collagen is a smooth substance that covers your bones and holds them together. Thus, it allows your joints to move with ease and without pain. Athletes may also benefit from collagen stimulating supplements to protect their joints from degeneration and improve their performance. Further, this study provides support for using collagen to effectively treat osteoarthritis and other joint disorders.

Digestive Tract: The key amino acids in collagen (i.e., glycine and proline) both nourish and heal the lining of the digestive tract. Thus, those suffering from gut-related disorders (i.e., leaky gut, irritable bowel syndrome, inflammatory bowel disorders, and reflux) may benefit significantly from consuming collagen. In fact, this study found that serum concentrations of collagen are reduced in those with inflammatory bowel disorders. It's also worth noting that since a large portion of the immune system resides in the gut, maintaining a healthy digestive tract is essential for immune health.

Muscles: One of the key roles of glycine is to help create energy to build muscle cells. And strong muscles are necessary to effectively support your bones, especially as we age. In addition, muscle cells are effective at burning body fat.

Heart Health: Proline helps to repair arterial wall damage as well as keep your arteries free from plaque. Thus, collagen reduces your risk of developing heart disease.

Boosting Your Synthesis of Collagen

Increasing your intake of vitamin C and silica is recommended to increase collagen production. This can be accomplished by eating a variety of colorful fruits and vegetables each day. Silica is also found in oats.

Bone broth is a great source of glycine and proline needed to synthesize collagen. To learn more about bone broth as well as how to make it, please refer to this article.

When it comes to supplementation, I highly recommend Rootz Collagen. It is made with 100% organic bovine hide collagen peptides, ensuring purity and potency.

Sourced from grass-fed, pasture-raised cattle, their collagen is free from hormones, antibiotics, and pesticides, providing the cleanest and most bioavailable collagen available.

They are highly digestible and soluble in both hot and cold liquids. Thus, you can simply add a scoop or two a day to the following:

Tea or coffee
Fresh juice
Smoothies
Soups and stews
Sauces and gravies

In Conclusion

Collagen is the most abundant protein in your body and is essential for vibrant health inside and out. Its synthesis naturally declines as we age, which is why I often recommend supplementing with Rootz Collagen.

Adding collagen peptides to your diet promotes youthful skin and strong hair, bones, muscles, joints, and teeth. It also protects your heart, boosts immunity, and improves digestive health.