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Category: Healthy Eating

BEEF: A Nutritional Powerhouse

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For a while now, we’ve been told to limit red meat, but that’s a very narrow and uneducated view. There’s a lot of mixed information out there. Beef is actually……

  • Protein rich and low carb
  • Nutrient dense and loaded with key vitamins and minerals
  • Contains all 9 essential amino acids the body needs
  • A good source of glutathione, a powerful antioxidant

Several well known physicians, including Dr. Mark Hyman and Dr. Ken D Berry, embrace a diet rich in beef, especially in the fight against cancer. Holistic therapists are often promoting a more Keto lifestyle as part of the healing protocol with cancer, and here’s why:

Protein is essential and while you can get protein from other sources, high quality beef is the most nutrient-dense source. Quality beef is loaded with vitamins and minerals. In fact, beef is the best natural source of vitamin B12. Beef is a good source of vitamins B2, B3, B5, B6, and K—as well as essential minerals, including zinc, selenium, phosphorus, iron, copper, potassium, and magnesium.

The key is to avoid any antibiotics and hormones. Insist on pasture-raised and grass-fed. We choose only USDA Prime beef that is raised here in the US from a source that I know and trust. So while I believe in eating lots of great fruits and veggies, chicken and grilled fish—I eat high quality beef a few times a week. It works for me1

Do you do FiberWise?

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I do! Why? Because FiberWise contains a unique blend of multiple fiber sources along with vitamins, antioxidants, soothing herbs, and probiotics that gives a broad spectrum of full-body benefits.

I like it because it promotes digestive health. According to research, a high-fiber diet helps reduce the risk of many serious health concerns in the digestive tract.
It promotes healthy weight loss. I know it helps me feel fuller longer helping to reduce overeating, which in turn helps prevent weight gain and makes it easier to shed excess pounds. Plus there is an added benefit that it helps to reduce the risk of heart disease.

How? Well, soluble fiber may help lower total blood cholesterol and LDL cholesterol, which may in turn help lower the risk of heart disease. Supposedly it helps do this by “sweeping away toxins and waste throughout the body. Fiber helps keep toxins from recirculating in the bile and blood, and speeds the passage of waste from the body. another benefit is that it supports immunity by providing food for the “friendly” bacteria in your large intestine that fight the growth of harmful bacteria and contribute to immune support throughout the body. who can forget the primary selling benefit of fiber? It improves regularity. According to research, a high-fiber diet may help promote a healthy digestive tract.

How does it work? Well, fiber is a component of plant food that is never broken down and absorbed by the body—allowing it to perform important functions that no other food can. The two forms of fiber, soluble and insoluble, both play important roles in maintaining optimal health. 

One of the most treasured forms of fiber is psyllium husk. A flowering annual shrub-like plant, psyllium is a rare, unique ingredient that delivers the perfect balance of soluble and insoluble fiber in small, almost tasteless doses.

Psyllium is 68% soluble fiber and 32% insoluble fiber. Just seven grams of this precious fiber a day may reduce the risk of heart disease. Two servings of FiberWise drink a day will provide 7.0 – 8.0 grams! Diets low in saturated fat and cholesterol that include those seven grams of soluble fiber per day from psyllium husk may reduce the risk of heart disease. One FiberWise bar provides 1.7 grams and one serving of FiberWise drink provides 3.5-4.0 grams of this soluble fiber.

SOLUBLE FIBER. Soluble fiber dissolves in water and forms a gel-like substance during digestion. In this form, it traps excess sugars, fats, and cholesterol as it moves through the intestines, helping sweep them out of the body. It also plays an important role in lowering LDL blood cholesterol and reducing blood glucose levels after eating.

INSOLUBLE FIBER. Insoluble fiber is never dissolved. Instead, it acts like a sponge, soaking up to 15 times its weight in water. Its primary benefit is to provide bulk, which can help promote feelings of fullness while also speeding up the movement of food through the digestive system, promoting regularity.

HOW FIBER HELPS CLEANSE YOUR BODY OF TOXINS. The liver begins producing a substance necessary for digestion called bile. Bile is made of acids as well as cholesterol. Bile is stored and concentrated in the gallbladder until foods that contain fat are eaten. After eating, the bile is dumped into the small intestine, where it breaks up fat, grease, and food particles. At the lower end of the small intestine, the bile is broken down into its individual component parts—cholesterol, fat, toxins, and wastes. If there is an adequate amount of fiber in the intestines, the fiber binds up the cholesterol, fat, and toxins and sweeps them out of the body. If there isn’t enough fiber in the intestines, the toxins reenter the bloodstream and are recirculated throughout the body. These toxins will eventually reach the liver. This forces the liver to process them again and dump them into the intestines in the next batch of bile. That’s a lot of work!

To help my system run in peak condition, I use Fiberwise either in the drink form (Orange or Raspberry) or, in the newer powder that is tasteless and can be added to my foods, such as home baked muffins, pancakes and waffles or even soups and gravies. FiberWise is formulated with a unique, proprietary fiber blend of psyllium, oat, apple, rice bran, chicory root, maltodextrin fiber, and fructooligosaccharide (FOS). FiberWise also contains a proprietary blend of soothing herbs, antioxidants, and probiotics to make each one a truly one-of-a-kind health supplement.

Soothing herbs such as ginger help reduce occasional intestinal gas and bloating, while peppermint and licorice root help balance intestinal flora and soothe mild indigestion. Antioxidants such as vitamins A, C, and E help fight free radical damage during digestion and throughout the entire body. Probiotics such as Lactobacillus acidophilus are “friendly” bacteria that help break down food in the intestines as well as create an environment that keeps “bad” bacteria in check.

On a daily basis, 95% of Americans are only getting about half as much fiber as they need. A single glass of FiberWise provides 13-15 grams of healthy fiber to help you meet your optimal daily fiber. To read more click here.

FiberWise Chart Description

Gluten Free Challenges

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If you must (or choose) to go gluten-free, one of the challenges is getting enough dietary fiber. 
Why is that, you may wonder.

You see, on a typical diet, your doctor might tell you to eat more healthy whole grains, like wheat bran, whole wheat bread and cereals to increase your fiber intake. That can be a problem for those with celiac disease who are on a gluten-free diet since many gluten-free foods are low in fiber.

The good news is that there are plenty of gluten-free alternatives to whole wheat that are still high in fiber.

There are two types of dietary fibers – soluble and insoluble.
Soluble fiber soaks up water as it passes through your system, which helps bulk up your stool and guard against diarrhea. Examples of foods with soluble fiber include:

  • Legumes (beans, peas, lentils, chickpeas, soybeans)
  • Fruits (apples, pears, oranges, prunes)
  • Vegetables (carrots, broccoli, Brussels sprouts, eggplant)
  • Sweet potatoes
  • Ground flax seeds and chia seeds

Insoluble fiber helps prevent constipation. Examples of foods with soluble fiber include:

  • Quinoa
  • Buckwheat
  • Millet
  • Wild and brown rice
  • Nuts (almonds, walnuts, pecans)
  • Fruits (strawberries, papayas, mangoes)
  • Vegetables (cucumber, asparagus, okra)

When consuming a diet rich in fiber, it is important to drink water to prevent constipation. Consuming about eight (8-ounce) glasses per day is recommended for adults.

To go gluten-free or not: That is the question!

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Actually, it’s not that simple.

There are benefits of going gluten free, true. For those with celiac disease, it’s a priority! If you don’t have celiac disease, there are several things to consider before going gluten-free:

  • Lack of fiber. Most Americans already miss the mark on fiber. Women require 28 grams of fiber/day, men need 35 grams. The average American gets less than 15 grams a day. That means you will need to think about taking a fiber supplement.
  • Increased risk of Type II Diabetes. Research showed that when participants ate gluten, they were less likely to be diagnosed with type 2 diabetes. The study showed that the more gluten in the diet, the lower the risk of diabetes. Fiber, vitamins and nutrients found in healthy foods containing gluten proved to be beneficial to the overall health of the participants.
  • Weight Gain. Many gluten-free baked items like muffins, cookies or brownies are higher in calories and sugar than their ‘normal’ gluten-containing counterparts. That’s because the items still need to taste good and offer similar texture, but one one item is removed another is there to take it’s place and it can be in the form of a higher sugar or fat content. Because people are tricked into thinking they’re making a ‘healthier’ decision when they choose a gluten-free diet, they often don’t take the time to check labels and nutrition facts. This can lead to weight gain and mote unhealthy choices.
  • Lack of essential vitamins and nutrients. Switching to a gluten-free diet by choice means you also need to be mindful of what you eat. This makes it more difficult to maintain a balanced diet, which may lead to completely unnecessary added stress in the grocery store aisles for limited benefits. Reseach shows that people on a gluten-free diet have increased levels of heavy metals in their blood and urine – possibly due to the increased consumption of rice in gluten-free foods.

Making the choice of going gluten-free is not an easy one. Based on the way that gluten works, it’s an all or nothing decision. If you think going gluten-free is for you, please do your research.

What us the best time to take your vitamins?

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Have you ever given thought as to the best time to take your vitamins?
Do certain supplements cancel out others?

Although you can take a multivitamin any time of day, it’s best to take with food. Stomach acid can not only upset your stomach, it can also destroy the multivitamin and make absorption impossible. I take one that comes in an acid resistant capsule so to address both of those issues, but most vitamin companies don’t bother. Regardless, I recommend taking your supplements with a meal (that means more than just a banana).

The answer to the second question is yes. It can become a problem when we try to be our own pharmacy and not consult experts. By experts, I’m not talking doctors. Doctors have all of three hours of nutrition education when they go through medical school. That’s one of (a few) reasons why they don’t support nutrition in their protocol.

For instance, did you know that Iron can interfere with the absorption of calcium? That means you shouldn’t take your iron supplement with high calcium foods. Truth is, most people DO NOT NEED AND SHOULD NOT USE an iron supplement. When a friend’s husband started his immunotherapy, they learned that iron can be a magnet for cancer. So, the iron that comes in your multivitamin is usually enough for most people.

During Covid, some people were advised by their doctors to take Vitamin A, but that comes with a huge risk. Large doses of Vitamin A (or beta-carotine) can raise your chances of lung cancer if you are (or were) a smoker.

People who have Hashimoto’s (hypothyroidism) often take a medication called Synthroid. If you take a thyroid medication, taking calcium, magnesium, or iron within four hours of taking Synthroid can cut your dosages strength. 

Luckily for me, the supplements I take have a little infographic on them that show what i the best time of day to take them.

I Love Cinnamon

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Why you should too! 

Cinnamon has been used as a natural medicine for thousands of years. This aromatic spice helps to regulate blood sugar, reduce inflammation, and fight the spread of cancer cells. 

Cinnamon has potent antioxidant and anti-cancer properties that can help to reduce tumor growth. 

A test-tube study done on cinnamon extract demonstrated that the spice not only reduced the propagation of cancer cells, but it also killed them. More human research is being done to understand exactly how cinnamon fights against the spread of cancer in human cells. 

TIPS:

  • Enhance your breakfast cereal or oatmeal by adding half a teaspoon of cinnamon 
  • Add some to your coffee or tea to give it a lovely warm flavor. 
  • Enjoy a cinnamon stick with your herbal tea or spiced cider for a cozy treat 
  • Add cinnamon to roasted butternut squash, pumpkins, and sweet potatoes

When I smell cinnamon, it reminds me of holiday and warm fall days and cozy times. I also love how it’s supposed to help regulate blood sugar That’s why I sprinkle it on lots of great foods and drinks!

Let’s celebrate the honey bee!

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I did not know this. I have local honey in my tea and I always used a metal spoon.

Did you know that one of the world’s first coins had a bee symbol?

Did you know that honey contains live enzymes?
Did you know that in contact with a metal spoon, these enzymes die? The best way to eat honey is with a wooden spoon; if you can’t find one, use a plastic spoon.

Did you know that honey contains a substance that helps the brain work better?

Did you know that honey is one of the few foods on earth that alone can sustain human life?

Did you know that bees saved people from starvation in Africa?

That a spoonful of honey is enough to keep a man alive for 24 hours?

Did you know that propolis produced by bees is one of the most powerful natural antibiotics?

Did you know that honey has no expiry date?

Did you know that the bodies of the world’s greatest emperors were buried in gold coffins, then covered in honey to prevent putrefaction?

Did you know that the term “Honeymoon” (honeymoon) comes from the fact that the bride and groom consumed honey for fertility after their marriage?

Did you know that a bee lives less than 40 days, visits at least 1000 flowers and produces less than a teaspoon of honey, but for her it is the work of a lifetime.

Thank you precious bees!

Five Low Sugar Snack Foods for To Help You Sleep Better 

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  • CHERRIES —They are a natural source of melatonin, the sleep hormone that helps regulate your sleeping cycles. 
  • ALMONDS — Packed with magnesium, almonds help relax muscles an promote a sense of calm.
  • GREEK YOGURT — Full of protein an low in carbs, greek yogurt can give you a satisfying feeling without spiking your blood sugar. It contains tryptophan, an amino acid that promotes sleep.
  • KIWI — Kiwis are packed with fiber and antioxidants, plus serotonin! This little gem is a natural mood regulator that helps calm the min and regulates sleep patterns.
  • PUMPKIN SEEDS — Loaded with zinc, they help to produce melatonin.

Five Benefits of Green Tea 

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Green Tea has always been an iconic health drink and for good reason. Check this out:

1. It can provide calm, sustained energy

Green Tea has both caffeine and L-theanine, an amino acid. When caffeine and L-theanine combine, they have a synergistic effect that is powerful for brain function.

2. It Protects You from Cognitive Decline 

Research shows how drinking green tea daily lowers the risk for cognitive impairment, while green tea extract enhances working memory.

3. Green Tea Is Good for Your Skin 

The polyphenolds in green tea helps to eliminate free radicals caused by pollution and UV radiation. It can also help with DNA repair and even help prevent skin cancer.

4. It Can Help with Weight Loss 

One study found that both the catechins and caffeine in green tea help support energy metabolism, which can lead to weight loss. Another found that the synergistic effect of catechins and caffeine is what drives weight loss for tea drinks.

5. Green Tea Can Protect You From Type 2 Diabetes 

It may increase insulin sensitivity and reduce blood sugar levels. Plus, evidence shows that it lowers the risk for diabetes by 18%.

This year, try rotating green tea in your morning routine!

WINTER WELLNESS SHOTS 

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For those of you who juice, I got this recipe from NAMA, the company I bought my juicer from. A “Wellness Shot” is a condensed version of a cold pressed juice. This particular recipe has both ginger and turmeric which have natural antioxidant and anti-inflammatory properties while lemon provides vitamin C. The black pepper is added to help your body optimally absorb the turmeric.

INGREDIENTS 
  • 1 lemon
  • 6 large carrots
  • 1-inch piece fresh turmeric
  • 2-inch piece fresh ginger
  • Dash of black pepper
DIRECTIONS
  1. Wash all produce well.
  2. Peel the lemon.
  3. Add lemon, carrots, turmeric, and ginger to the juicer, then pour juice into shot glasses or small glassware and sprinkle black pepper on top of your shot. Enjoy!