Chews Your Health | Blog

Mothers

amanda@chews-your-health.com (Amanda Lucas) — Fri, 10 May 2024 20:12:53 GMT

Forever my safe place

At the age of 48, on my second marriage, I have two children of my own, two bonus children (I am working through the rhetoric of "step" children—this word feels unwanted), and two grandchildren. These things describe me and allow me to respect and give recognition of the highest regard for my mother for the endless support and sacrifices she has made for me, my three siblings, and many others. She has been instrumental in my personal fervent growth and continuous learning curves of acceptance, humbleness, and healing. My mother's name is Leanna. PIctured and highlighted above, although a spit-fire, a wit, and soul of a 27-year-old, she is 71. Her compassion is endless, like a spring, but her strength in setting boundaries is like a mountain protecting its valleys.

Her name, Leanna, means graceful meadow and bright light. A graceful meadow is where one should feel free to be themselves; where we see a bright light, there is guidance. Indeed, this describes my mother, Leanna.

Mothers are imperfectly perfect persons.

To the mothers who have:

Lost themselves - Continue looking toward the light; it is there. You must find your light.
Been demoralized - Reflect and find the truths in what some may say, make your apologies, take ownership, and move on. Your children need yo u!
Share your children - How cool is that! More insight and love.
Been abused - I am so sorry and send you love, and at the end of the day, I hope you find the tools to survive without becoming more hardened.
Mental Illness - Get help. (everyone has slight mental incapabilities).

Happy Mother's Day to all the mothers out there!

Why Are Raw Nuts Good For You?

Tue, 30 Apr 2024 15:08:20 GMT

Why Nuts?

Nuts are a popular snack food. They’re convenient, come in a variety and can be enjoyed on many diets. Despite being high in fat, they have a number of benefits for your health.

Health Benefits of Nuts

There are many nutritional benefits of eating nuts. Nuts are full of fiber, protein, and healthy fats. Nuts especially cashews, almonds, walnuts, hazelnuts, pecans, and brazil nuts are a good source of the essential amino acid L-arginine. An essential amino acid is one that our body does not produce enough so it is essential we get it through eating. Amino acids are the building blocks of protein. L-arginine helps with blood flow which in turn may help with blood pressure and overall heart health.

Nuts are made up of unsaturated fats and have some natural statin properties that help lower LDL’s and increase HDL’s. Over 20 years now many people have worried about eating too much fat. Fats should be a concern ONLY if someone is eating a HIGHLY PROCESSED OR PACKAGED, PRESERVATIVE LADEN, WHITE RICE, AND FLOUR DIET or has a specific genetic or age-related metabolic issue. I suggest ANY raw nuts are always a better option than a POP TART or spicy Cheetos on a regular basis.

Nuts are also made up of complex carbs, minerals, tocopherols (a form of vitamin E), polyphenols (nutrients known for their antioxidant properties), and phytosterols—plant sterols similar in structure to cholesterol, which could be why they’re known for helping to lower cholesterol levels.

Nuts are highly satisfying, so despite being high in fat, they may help you lose weight.

Walnuts could be especially heart-healthy due to they’re high content of alpha-linoleic acids, a kind of omega-3 fatty acid thought to safeguard against heart disease, high cholesterol and high blood pressure. We can also benefit from antioxidants in walnuts since they’re normally consumed raw instead of roasted, which keeps their antioxidant-rich skin intact.

Why Eat Raw And Not Roasted Nuts?

Raw and roasted nuts have very similar nutrient contents, with about the same amounts of fat, carbs and protein, though roasted nuts can have slightly higher levels of fat if roasted in oil. The main concern with roasted nuts is with the heat that is used to roast them. When fats are exposed to heat, they can easily become damaged due to oxidation. When they oxidize they form free radicals that can damage our cells. Oxidized fats are essentially rancid fats and can cause the nut to taste and smell bad. The higher the temperature and the longer the roasting time, the more likely they are to be oxidized.

Another concern with roasted nuts is that the polyunsaturated fats are more vulnerable to oxidation during storage. This is because the structure of nuts change when they’re roasted, which allows fat to come into contact with oxygen more easily and thus become oxidized. So, roasted nuts can not be stored as long as raw nuts. They’ll “go bad” a lot quicker than raw nuts.

What If I Have Problems Digesting Nuts?

If you have ever had pain or a heavy feeling in your lower stomach after eating nuts or noticed them in your stool the next day then you may not be properly digesting them. Soaking and then drying raw nuts can eliminate this problem. Raw nuts are not hard to soak or dry but it will take some time to allow the nuts to soak and then fully dry.

Method:
Take 4 cups of raw nuts and put them in a medium bowl

Pour enough filtered water over them to cover the nuts

Add 1 tbsp of salt (I suggest unrefined sea salt)

Soak a minimum of 7 hours or overnight

Use a dehydrator or put in the oven (don’t go above 150°F) for 12-24 hours or until crisp.

Soaking raw nuts not only helps with digestion but it enhances the flavor tremendously! They are a tad crisp, have a pleasant texture, and taste amazing. That alone is encouragement enough to soak raw nuts! If you’ve never tried this before I think you’ll be pleasantly surprised how easy and delicious they are!

Phytic Acid in Raw Nuts

One thing to consider with raw nuts is that they contain phytic acid. Phytic acid is found in the bran or hulls of grains but is also found in nuts and seeds. Phytic acid is easily digested by such animals as cows and sheep, but humans are not able to digest it. The reason this can be a problem is that phytic acid binds to the minerals in our food and thus prevents us from absorbing them. Note that this is only true of minerals present alongside the phytic acid. It will not leach the minerals our body has already stored. So, when eating nuts consider NOT combining them with other foods but consider eating them separate as to not interfere with mineral absorption.

If you soak and then dry your own raw nuts you’ll take care of this concern. The combination of the salt and heat breaks down irritating compounds, while preserving the beneficial fats and proteins. Just remember to keep your temperatures below 150°F.

Unfortunately, we often think of our INDIVIDUAL health too late. Take time to set goals to replace unhealthy eating habits for good habits.

Food is good, stop fearing it. Enjoy it. Share it. Grow it.

Vitamin K

Tue, 30 Apr 2024 14:57:25 GMT

What is Vitamin K?

Fat soluble vitamin

Three types:

K1- from plants, like green leafy vegetables

K2- made from K1 and K3 in the body, or from bacteria living in the gut.

K3- a very small amount of vitamin K found in food.

What does Vitamin K do?

Aids in blood clotting

K1 and K2 (in unison with vitamin D, calcium, and magnesium) are essential in bone health, growth, and maintenance

Protect veins, arteries, and cells that line blood vessels

Can improve insulin resistance in some individuals

Food Sources

K1: dark green leafy vegetables (kale, spinach, broccoli) and herbs (parsley, basil, black pepper)

K2: meat, eggs, dairy, fish, and fermented foods (sauerkraut, kombucha)

Deficiencies

Those who are deficient in vitamin K will have issues with the body’s natural ability to stop bleeding.

Vitamin K deficiencies can lead to bone fractures.

Certain medications can block production of blood clotting proteins.

Take Note

Due to vitamin K’s ability to assist in blood coagulation, those who are taking medications such as Xeralto, Warfarin (Coumadin) consult your physician.

Vitamin E

Tue, 30 Apr 2024 14:51:57 GMT

What is Vitamin E?

Vitamin E is a fat soluble vitamin which means it stays in your body longer than water soluble vitamins (like vitamin C) and most of it is stored in the liver. The only form of vitamin E that is useful for humans is alpha-tocopherol.

What does vitamin E do?

Vitamin E is an antioxidant that aids in prevention of oxidation (damage) to cells, tissues, and organs, which can help in the prevention of cancer. It aids in cellular signalling, gene expression, and metabolism. Vitamin E helps to prevent platelets in the blood from clotting, and therefore can prevent coronary heart disease. Excessive amounts of vitamin E can cause hemorrhaging. Doctors may advise against supplemental vitamin E for those who are taking anticoagulants or blood thinners such as: warfarin, xeralto, simvastatin and niacin, or are undergoing chemo or radiation therapies.

Vitamin E deficiency is generally rare in the United States. Those who have absorption issues in their digestive tract (ie Crohn’s Disease or Cystic Fibrosis) may have symptoms that include:

damaged nervous system

ataxia (loss of control of bodily movement)

skeletal myopathy

retinopathy

impaired immune system

Supplemental vitamin E may be necessary for these individuals.

What are the best sources for vitamin E?

Vitamin E supplements are available for those with issues with food availability or absorption, however, the best way for your body to use vitamin E is through whole foods!

Avocados

Seed and nut oils

Almonds

Peanut and Almond butter

Sunflower seeds

Spinach, better absorbed when wilted

Broccoli

Kiwi

Vitamin A

Tue, 30 Apr 2024 14:43:24 GMT

What is Vitamin A?

Vitamin A is a fat soluble vitamin which means it stays in your body longer than water soluble vitamins (like vitamin C) and most of it is stored in the liver. Due to storage in the liver, there is a risk of toxicity (hypervitaminosis A) and can cause headaches, skin abrasions, liver damage, bodily pain, and even death. The Upper Level (UL) intake of vitamin A is 3,000 mcg of Retinol Activity Equivalents (RAE) for adults. There are two forms of vitamin A: preformed retinol (found in animal products like liver and dairy) and provitamin A carotenoids (found in leafy greens).

What does vitamin A do?

Vitamin A supports the body’s immune system. It is important in wound healing and infections. Vitamin A helps maintain vision and some studies show a link between antioxidant function of provitamin A carotenoids and Age-Related Macular Degeneration (AMD). It plays an important role in reproduction and maintains cell growth and communication. Vitamin A forms cells to maintain organs such as heart and lungs and some studies show a link between vitamin A and reducing cancer.

What are the best sources for vitamin A?

Vitamin A supplements are available for those with issues with food availability or absorption, however, the best way for your body to use vitamin A is through whole foods! Vitamin A absorbs more efficiently with a quality fat because it is fat-soluble (handful of nuts, avocado, extra virgin olive oil).

Dark leafy greens, particularly spinach

Sweet potatoes

Liver

Carrots

Pumpkins

Blackeyed peas

Peppers

Herring

Squash

Broccoli

Dairy

Deficiencies and what to look for

Vitamin A deficiency is generally rare in the United States, but here are some sign and symptoms of vitamin A deficiency.
The most common symptom of deficiency in children and pregnant women is dry eyes (xerophthalmia)

Deficiency can cause low iron in the blood (anemia)

Diarrhea can cause vitamin A loss (mostly in young children).

Deficiency increases risk of infections and slows wound healing

Turmeric

Tue, 30 Apr 2024 14:38:28 GMT

Turmeric Root

Turmeric is a root from India and Southeast Asia primarily dried and ground into a spice. It has a warm, peppery taste to it. The root is bright orange, and the dried spice is a bright yellow.

HEALTH BENEFITS OF TURMERIC

Antioxidants in turmeric have anti-inflammatory properties that can help to lower blood pressure, regulate blood glucose and fat levels, prevent premature aging, and stimulate levels of omega-3 fatty acids.

Turmeric can help to prevent cancer risks due to anti-inflammatory properties, as well as support the immune system, and maintain cell health.

Curcumin, a chemical compound found in turmeric, helps to activate production of DHA and ALA (omega-3 fatty acids) that maintain nervous system health.

Adding turmeric to vegetables containing beta-carotene (sweet potatoes, carrots, dark leafy greens, etc.) may decrease the loss of beta-carotene after cooking.

Turmeric can help to treat arthritis, colds, coughs, headaches and even depression in some individuals.

SELECTING & STORING TURMERIC

Buy organic powdered and dried turmeric, preferably at a specialty store where the selection will be fresher than those at big box stores. Store dried turmeric in a cool, dark place.

Turmeric root can also be found fresh in the produce department, and should be stored in the refrigerator.

HOW TO USE TURMERIC

Add to sauces, like curry or to pasta dishes

Make “golden milk” or tonics

In smoothies, along with carrot and ginger

Add to rice, soups, and salad dressings

Use to season vegetables (cauliflower, carrots, squash), meat (chicken, lamb, pork), scrambled eggs, deviled eggs, and slaws

Tomatoes

Mon, 29 Apr 2024 21:44:21 GMT

Why Tomatoes Are Great

Tomatoes are in the nightshade family and contain many varieties such as cherry, Roma, green, yellow, heirloom and beefsteak. They are categorized as a fruit, not a vegetable, but have a slightly sweet and acidic taste. In mid-Missouri, tomatoes should be planted from mid-April to mid-May and harvested from July through October.

Health Benefits of Tomatoes

Rich in antioxidants that protect from oxidative cell damage and stress, increase enzyme function, and can protect skin from UV damage.

Cardiovascular health: Antioxidants found in vitamins C & E help the heart to circulate oxygen throughout the body.

Phytonutrients prevent blood platelet coagulation. Lycopene prevents lipids found in cell membranes or circulating in the bloodstream to be oxidized or damaged (called lipid peroxidation).

Decrease some cancer risks: primarily for prostate, lung, pancreatic, and breast cancer.

Some studies have linked diets containing tomatoes with reduced risk of Alzheimer’s and obesity.

SELECTION & STORAGE

Select tomatoes that are ripe, colorful, and do not have dents, bruising, or holes.

Try to buy organic, as tomatoes are usually covered in pesticides. Always wash well before use.

Ripe tomatoes ready for use should be stored out of direct sunlight an in room temperature.

Tomatoes that are ripe but not used that same day, place in the door in the refrigerator to keep from further ripening for up to two days.

How to Use

In pasta sauces like marinara and bolognese

In dips like guacamole, salsa, and pico de gallo or used as bruschetta

In salads, soups, sandwiches, and wraps

Stuffed with quinoa, brown rice, ground meats, and vegetables

Baked into tomato pies, tarts, galettes, or shakshuka

In dishes like omelettes, and baked along side chicken breasts or fillets of fish

Swiss Chard

Mon, 29 Apr 2024 21:38:59 GMT

Swiss Chard is a dark leafy green vegetable and is commonly used in most Mediterranean diets (diet rich in vegetables, olive oil, and lean proteins). It comes in a variety of colors and types, such as: Fordhook Giant (has white stalks, most common), Bright Lights (the stalks range from every color of the rainbow and are sweet), Bright Yellow (earthier tasting), and Rhubarb Chard (red stalks and dark green leaves).

Health Benefits of Swiss Chard

Swiss chard contains phytonutrients (nutrients coming exclusively from plants) that have anti-inflammatory and and antioxidant benefits:

Anti-inflammatory: lowers risk of heart disease, obesity, diabetes, and arthritis.

Antioxidants: vitamins A, C, & E and carotenoids fight premature aging and oxidative stress to cells.

Swiss chard can regulate blood glucose levels, and may even help to regenerate pancreatic beta cells (cells important for insulin production), which may help those who are diabetic.

Vitamin K and magnesium found in swiss chard help to protect bone health.

SELECTION & STORAGE

Peak season June through August, but can be found year round

Select leaves that are bright in color and do not show decay, stalks are sturdy.

Store in a closed, airtight plastic bag in the refrigerator crisper drawer, away from light. Do not wash until use, as excess water can cause decay.

How To Use

Swiss chard has oxalic acid which can limit absorption of nutrients and vitamins. You can steam, wilt, boil, or saute to reduce oxalic acid.

Use in side dishes mixed with other vegetables and in salads

In egg dishes like omelettes, frittatas or Middle Eastern/North African shakshuka

Add to pasta dishes like lasagna or penne

Swiss chard is also an excellent addition to soups and potato dishes!

Sweet Potatoes

Mon, 29 Apr 2024 21:32:36 GMT

Health Benefits of Sweet Potatoes

Beta-carotene (antioxidant that turns into vit A when consumed) – add with good fats (whole fat organic grass fed butter) and the absorption is exponential! Also maintains eyesight, the immune system, and can ward off cancer and aging.

B6- reduces risk of heart attacks

Vit C- important in collagen production and healthy immune system

Magnesium- combats stress

Potassium- electrolyte management and important in heart health

Manganese- good for bone and skin health

Sugars from the sweet potatoes slowly enter the bloodstream, preventing spikes in blood sugar

How to use: Great substitute for potatoes!

Mashed sweet potatoes

Use for vegetarian version of tacos

Cube for stir fry

Sweet Potato Tacos Recipe

How to Store

Don’t keep in the refrigerator!

Store in a cool, dry, ventilated space for up to two weeks

Spinach

Mon, 29 Apr 2024 21:28:02 GMT

There are three types of spinach: Flat-Leaf spinach has smooth leaves, is sweet in flavor and a popular salad-base choice. Savoy spinach is darker in color with curly edges, best used in cooked dishes like a sauté or soup. Semi-Savoy is a combination between Flat-Leaf and Savoy and can be used in raw or cooked dishes. Fresh flat-leaf spinach is an excellent addition to salads, soups, sauteed vegetables, on sandwiches, and even in SMOOTHIES!

Health Benefits of Spinach

Cosmetic: Hair & Skin

Contains Vitamin A which essential in hair growth and the production of sebum oil, which moisturizes hair.

Vitamin C in spinach helps the production of collagen.

Collagen maintains skin’s elasticity and youth.

Improves:

Management of Diabetes Mellitus

Alpha-lipoic acid (ALA) (an antioxidant in spinach) lowers blood glucose levels and can improve sensitivity to insulin.

Digestive Health:

High in fiber and H2O which promote regular bowel movements.

Bone Health

Improves calcium absorption.

Contains vitamin K, which maintains the bone matrix.

Decreases:

Risk of Anemia (Iron is important in delegation of energy sources in the body, and non-heme iron is essential in metabolism.)

Cancer Risk (Spinach contains chlorophyll that can negate carcinogens.)

High Blood Pressure (High in potassium, which can neutralize negative effects of sodium (elevates blood pressure).

SELECTION & STORAGE OF FRESH SPINACH

Spinach is prone to heavy pesticide use, so purchase organic and no-pesticide spinach at the market- or grow your own!

Look for spinach leaves that are fresh and crisp, discard those that show signs of rot.

If spinach is in a bag or plastic container, be sure to check for extra moisture that can cause spinach to wilt and rot prematurely.

Don’t wash spinach until you plan to use it.

To store spinach, wrap bunches in a paper towel, then place in an airtight container (like a freezer bag). This method will keep spinach for about 10 days.

Store spinach in the crisper drawer of your refrigerator, away from fruit such as apples, avocados, tomatoes, and bananas that produce ethylene gas and will cause the spinach to rot quickly.

Be sure your crisper drawer is kept at 39 degrees F to ensure nutrients are not lost quickly.

Fun Facts

Spinach has a very high water content and will shrink when cooked.

The term “Florentine” (a dish that contains a cream-based spinach sauce) is believed to come from recipes of Italian cooks from Florence, Italy employed by Catherine de Medici (wife of King Henry II of France).

Some popular ideas that are topped with florentine sauce are: baked chicken, pasta, eggs benedict, and white fish.

Probiotics

Thu, 25 Apr 2024 16:08:06 GMT

What Are Probiotics and Why Do They Matter?

In recent years, probiotics have gained serious attention in the world of wellness—and for good reason. These live bacteria and yeasts are known as the “good” or “helpful” microbes that support a healthy gut and overall well-being.

What Exactly Are Probiotics?

Probiotics are live microorganisms that naturally reside in your digestive tract. They help maintain a healthy balance of gut bacteria, which is essential for digestion, nutrient absorption, and immune system function.

There are many strains of probiotics, but the two most common types include:

Lactobacillus: Found in yogurt and fermented foods, this strain is known for easing diarrhea and supporting overall digestion.
Bifidobacterium: Found in some dairy products, this strain may help relieve symptoms of irritable bowel syndrome (IBS).

Benefits of Probiotics

Probiotics do more than support digestion. Here are some science-backed benefits:

Gut Health Recovery: Replenish good bacteria, especially after antibiotic use.
Immune Support: Reduce inflammation and strengthen your body’s defense system.
Mental Well-being: A healthy gut communicates with the brain via the vagus nerve, influencing mood, memory, and stress levels.
Women’s Health: Help balance vaginal bacteria, reducing the risk of UTIs, yeast infections, and bacterial vaginosis.
Digestive Relief: Alleviate diarrhea and symptoms of IBS caused by bacteria, viruses, or parasites.

Are Probiotics Safe? --and final thoughts

For most people, probiotics from food are entirely safe. However, if you have a compromised immune system or serious medical condition, consult your healthcare provider before making any major dietary changes.

When first introducing probiotic-rich foods, you might experience mild side effects like gas, bloating, or nausea. These typically resolve within a few days as your body adjusts. Start slow, and monitor how you feel.

Probiotics play a vital role in supporting not only digestive health but also immunity, mental wellness, and more. Whether through food or supplements, introducing “good” bacteria into your routine could be a simple yet powerful way to improve how you feel every day.

Top Food Sources of Probiotics

Want to add more probiotics to your diet naturally? Here are some great options:

Yogurt (with live active cultures)
Kefir
Sauerkraut and other fermented vegetables
Kombucha
Raw cheeses
Organic, unpasteurized apple cider vinegar
Naturally fermented pickles

Parsley

Thu, 25 Apr 2024 15:53:45 GMT

The Pros of Parsley

Green, leafy herb originating from the Mediterranean. Two types: Curly and Italian Flat Leaf (more fragrant) parsley.

Health Benefits

Rich source of antioxidants: helps to prevent cell aging and damage.

Contains vitamin C: improves immune function and reduces risk for colon cancer, diabetes, asthma, and arthritis.

Folic acid in parsley is essential in cardiovascular health and cell division.

Vitamin K aids in blood clotting and bone health.

SELECTION & STORAGE

Fresh parsley is more flavorful, nutrient-rich, and better absorbed by the body than dried parsley.

Look for crisp, green leaves free of yellow spots or wilt.

Parsley is easily grown at home, and is a biennial. In the midwest it will need to be planted each year.

To store, place in airtight plastic bag in the refrigerator.

How to Use

As a garnish for soups, salads, mashed potatoes, sauteed vegetables, and pasta.

Seasoning on proteins (chicken, fish, shellfish, lamb, beef).

In sauces or dips like hummus, salsa verde, and pesto.

Add to omelettes, scrambled or fried eggs.

Oleic Acid

Thu, 25 Apr 2024 15:47:34 GMT

Heart Healthy Oils

What is Oleic Acid?

Oleic acid is a monounsaturated fat.

Omega-9 is an essential fatty acid- aka HEART HEALTHY FAT!

It is yellow in color and is a derivative of plant and animal fat.

What does Oleic Acid do?

Natural food preservative.

Oleic acid can decrease risk of diabetes and other diseases by increasing insulin sensitivity and blood flow and decreasing fasting glucose and insulin levels.

It can normalize or increase fat oxidation (fat-burning).

Can protect cell membranes from free radicals.

Oleic acid is important in myelin production, which maintains muscle and brain function.

What are the best food sources of Oleic Acid?

Avocado oil and avocados

Olive oil and olives

Peanut oil and sunflower oil

Beef, chicken

Seeds and nuts

Raw cacao

Dairy and eggs

Precautions to take

Oleic is high in calories, so if you’re watching your intake try to use smaller amounts.

When cooking with olive oil, use organic cold-pressed oil which has a higher quality of nutrients. Do not cook with high heat, as this can denature the oleic acid.

Matcha

Thu, 25 Apr 2024 15:42:31 GMT

Matcha

Matcha is powdered and ground green tea.

Health Benefits of Matcha

Stress relief: can lower cortisol (a hormone that is released in times of tension that can also increase fat in the abdominal area)

Contains caffeine: can curb cravings and suppress the appetite and can give a mood and energy boost

Contains antioxidants, like polyphenols and catechins, that can help to prevent types of cancer and can prevent premature aging

Can help with weight maintenance: shown to increase the rate of creating heat (thermogenesis) which can burn calories

SELECTION & STORAGE

Buy organic matcha and store in its sealed container in a cool, dry place.

How to Use

Dissolved into hot water with honey

Incorporate into baked goods

Add to smoothies and yogurt

Sprinkle over popcorn

Take Note

Matcha (and other teas) are known to contain traces of lead, even when grown organically. As with all things, even superfoods, consume in moderation.

Green tea contains caffeine, so do not consume before bedtime to reduce possible insomnia.

Manganese

Thu, 25 Apr 2024 15:38:02 GMT

What is Manganese?

Trace mineral

Essential nutrient for the body to function properly

What does manganese do?

Treats weak bones (osteoporosis) when taken with calcium, zinc, and copper

Can protect skin against UV rays and pollution, also is key factor in production of collagen

Can help treat PMS when taken with calcium

What are the best sources for manganese?

A PLANT BASED DIET!

Cloves

Oats

Spinach, kale, mustard, collard and beet greens

Sweet potatoes

Mushrooms

Cumin, cinnamon

Broccoli

Legumes and seeds

Seafood

Deficiencies and what to look for

Mostly occurs in children

Occurs in those who lack vegetables in their diet

Risks

Upper Limit (UL) for adults is 11 mg per day

Those with liver disease should consult their doctor before taking any manganese supplements or increasing their intake

Those with iron-deficiency anemia should also consult their doctor due to trouble getting rid of excess manganese

Those who are on Quinolone or Tetracycline antibiotics should watch their manganese intake, as it can interfere with absorption of the antibiotic

Fiber

Thu, 25 Apr 2024 15:15:55 GMT

What is fiber?

Fiber comes from plant filaments. There are two types of dietary fiber:

Soluble

Type of fiber that can be dissolved in water and forms a jelly-like substance in the digestive tract and is broken down by gut bacteria.

Insoluble

Type of fiber that doesn’t change form, but is broken down by gut bacteria.

What does fiber do?

It encourages regular bowel movements since fiber absorbs water and is not digestible by the human body.

Soluble fiber:

The jelly-like substance makes bowel movements easier

Slows down rate of gastric emptying, which keeps you fuller longer

Maintains blood sugars, which is helpful for those with diabetes

Reduces LDL cholesterol

Good for immune & digestive health

Insoluble fiber:

Prevents constipation

Speeds up bowel movements

Prevents colorectal cancer

What are the best sources for fiber?

Soluble fiber:

Beans

Citrus fruits

Zucchini

Prunes

Oatmeal

Insoluble fiber:

Nuts and seeds

Dark leafy greens

Root vegetable and fruit skins

Whole wheat breads and pasta

Deficiencies and what to look for

Most Americans do not eat enough fiber.

Symptoms include: irregular bowel movements, hemorrhoids, bloating.

For those that have allergies to fiber-rich foods, ask your doctor about taking fiber supplements.

When increasing fiber intake, drink more water so that constipation does not occur. Introduce new foods slowly and chew well to prevent discomfort. Your body will thank you!

FYI – We suggest digestive enzymes and 1/2 the body weight in water daily (if weighing 100 pounds drink 50 ounces) to help break down the food.

Eggplant

Thu, 25 Apr 2024 15:09:31 GMT

The Benefits of Eggplant

Eggplant is part of the nightshade family, and is grown in Missouri late June through mid-October. It has many varieties such as: graffiti, Italian, fairy tale, Chinese, Thai, white, Indian, and little green. Their flesh is spongy with a thick skin.

Health Benefits

Brain cell maintenance: nasunin (antioxidant found in the eggplant’s skin) is integral to protection of lipids found in brain cell walls. This strengthens the cell walls, allows information to be passed on to the cell, and protects from free radicals.

Iron maintenance: too much iron in the body is a bad thing. Nasunin helps to eradicate the buildup of excess iron, which can help those with rheumatoid arthritis, lower the risk of some cancers, and help with cholesterol maintenance.

Contains vitamin B1 (thiamin): Part of the water-soluble B-complex vitamins, B1 (thiamin) helps to convert food (carbohydrates) into fuel for the body to ensure cell growth and function.

Digestive health maintenance: fiber and high water content help to keep the digestive system regular.

SELECTION & STORAGE

Select organic eggplant that is firm with no visible bruising or dents on the skin. Bruising and dents mean the skin has been compromised, therefore the nutrient quality may be lacking.

Color should be vibrant, no matter what type is available (purple, green, white).

Store whole in the refrigerator without covering. Cutting the eggplant will expose the skin and make it perish faster.

How to Use

Grilled, roasted, or sauteed to add to other vegetable dishes like stir-fry, in hummus, added to pasta or curries.

Stuffed with quinoa/bulgur wheat, spices, and cheese.

In sandwiches or wraps.

As a topping for bruschetta.

When cutting eggplant, use a stainless steel knife, as a carbon knife will cause bruising to the flesh.

Eggplant skin is full of antioxidants, so eat them up! One exception is the white eggplant which is tougher than the green and purple varieties, therefore more difficult to enjoy.

Eggplants need to “sweat” out their extra water in order to reduce bitterness and sogginess before cooking. Simply cut the eggplant into rounds, sections, or lengthwise and place on a paper towel. Sprinkle Himalayan salt on the flesh and let rest for 30 minutes to an hour. Rinse and pat dry before cooking.

Take Note

Nightshades (i.e. eggplant, tomatoes, potatoes, peppers, tomatillos, goji berries) contain glycoalkaloids which are a natural pesticide that the plant itself gives off to protect from fungi or pests.

It is common for some individuals to have a sensitivity or intolerance to nightshade plants and have difficulty with digestion and absorption. Common symptoms can include diarrhea, gas, bloating, nausea, painful joints, headaches and depression. If you experience these symptoms, try to eliminate nightshades from your diet.

Chickpeas

Thu, 25 Apr 2024 14:53:48 GMT

Chickpeas, AKA garbanzo Beans

Also called garbanzo beans, chickpeas are a small, round, and buttery-tasting legume originating from the Middle East.

Health Benefits

Great for the digestive system: chickpeas are high in insoluble fiber, which is then used as “food” for good bacteria in the colon. This promotes colon health and decreased risk of colon cancer.

Maintains cardiovascular health: chickpeas also have soluble fiber, which is associated with heart health. Antioxidants found in chickpeas help maintain blood vessel integrity.

Blood glucose maintenance: high amounts of fiber and protein found in chickpeas help to stabilize the pace of digestion, improving regulation of blood sugar which can decrease the risk of diabetes.

High fiber content in chickpeas helps with satiety and can help with weight management.

Chickpeas contain blood pressure lowering potassium.

Reduce inflammation: choline found in chickpeas is important in muscle movement, sleep, and brain function. It reduces inflammation, aids in nerve signal transmission, and maintains cell wall health.

SELECTION & STORAGE

You can buy chickpeas, dried, in bulk or in a bag. Be sure there are no signs of wetness or rot. Be sure to soak at least 4 hours or overnight before using. This will plump up the chickpeas and ensure quicker cooking time!

Store dried chickpeas in an airtight container in a cool and dry environment for up to 12 months.

Be sure if you’re buying canned chickpeas there is no salt added! Take note, buying canned chickpeas will decrease nutrient value. When in a pinch, canned is fine- buy try to buy dried.

Cooked chickpeas will last in an airtight container in the refrigerator for about three days.

How to Use

Make hummus from chickpeas, cold-pressed extra virgin olive oil, lemon juice, and spices

Bake in the oven with salt, pepper, and cayenne for a savory snack

Add to soups, salads, and pasta dishes

Make chickpea fritters with other veggies, herbs, and spices

As a side dish with sauteed vegetables, like tomatoes, kale, and onion

Cacao

Thu, 25 Apr 2024 14:32:05 GMT

Health Benefits of Cacao

Cacao has more antioxidants than green tea! These antioxidants protect cells from free radicals, and can prevent cardiovascular disease, some cancers, and may even treat PMS symptoms.

There is some caffeine found in cacao that stimulates the central nervous system, giving a burst of energy. It is also a diuretic.

Contains theobromine, a compound that may treat depression by stimulating the central nervous system, increases energy levels, and can be a very mild muscle relaxer.

Fiber in cacao can help with digestive issues.

Oleic acid (an essential fatty acid- heart healthy!) can help lower cholesterol, protect against free radicals, maintain brain and memory function, protect the cardiovascular system, and even protect and maintain skin integrity.

Magnesium, the amino acid tryptophan, neurotransmitter anandamide, and adrenal chemical phenylethylamine also help with brain function: focus, memory, and mood improvement.

Cacao also contains Vitamins E, A, C, B1, B2, B3, B5, & B9.

How to Buy

Raw cacao nibs are the best when looking for quality nutritional value.

The quality of nutrients in cacao are taken out the more processing it goes through, so buy raw and organic.

Unroasted cacao powder and organic dark chocolate are also options, but do have a lower quality of nutrients from the cacao.

How to Use

Can be eaten raw in cereal, atop yogurt or oatmeal (known to be very bitter, so add some organic, raw honey to sweeten if necessary!).

Can be powdered and used in baked goods, raw desserts, teas, or added to milks (almond, cashew, cow to name a few) and smoothies.

Extracts can be used in baked goods.

Organic dark chocolate can be used in baked goods and desserts.

Risks

Do not consume if you have a chocolate allergy.

Too much cacao can overstimulate your central nervous system and cause headaches, jitters, and increased heart rate.

4-5 raw cacao nibs is sufficient- any more could cause aforementioned side effects.

Betaine

Thu, 25 Apr 2024 14:23:26 GMT

What is Betaine?

An amino acid made by choline in the body.

What does Betaine do?

Prevents heart disease by aiding in prevention of plaque buildup in arteries

Encourages muscle gains and fat loss due to its role in protein synthesis

Aids detoxing the body, cellular function, and promotes liver function

What are the best sources for Betaine?

Wheat bran

Quinoa

Beets

Sweet potato

Turkey

Beef

Deficiencies and what to look for

Deficiencies are rare in the US diet due to it being found in most wheat products

Low betaine levels can cause homocysteine levels to be high, causing hardening of blood vessels, developmental delays, and blood clots.

The main groups of people affected by betaine deficiencies are people aged over 50, alcoholics, and young children genetic abnormalities.

Beets

Wed, 24 Apr 2024 18:50:46 GMT

Health Benefits of Beets

A combination of betalain, manganese, and vitamin C provide eye and nerve tissue health maintenance.

Beets contain anti-inflammatory properties due to betaine, which is primarily useful to the cardiovascular system.

Betaine found in beets have detoxifying properties. It binds to toxins and excretes them from the body via the digestive tract.

Beets are a natural anti-parasitic that contain boron, vitamin C, and iodine which all help to boost the immune system.

Beets have both soluble and insoluble fiber, aiding in digestion and even colon cancer prevention.

SELECTION & STORAGE

Select small to medium sized beets without tears, dents, or mushy flesh. If you are using the greens (full of nutrients!), they should be firm and crisp without signs of decay or wilting.

Store greens and roots separately so that the greens don’t pull moisture from the root. Cut stems about 2 inches from the root. Store in separate air-tight plastic bags in the refrigerator. Greens will keep for about 3-4 days, while the beetroot will keep for about 3 weeks.

How to Use

Beetroot: Gently rinse beetroot before using, careful not to dent the flesh, as this can cause nutrients to leak out. Also be aware the longer beets are cooked (ie. boiling, steaming, sauteed, etc.) the more nutrients are leaked out, so keep cooking times short and sweet!

Beets can be peeled and grated to use in salads or wraps

Steamed or sauteed with other vegetables and herbs as a side dish

Pureed or whole in soups – Summer Borscht

Marinated with lemon, organic cold-pressed olive oil, and herbs

Added to dips like hummus

Dehydrated into chips

Beet greens:

Use beet greens like you would kale or swiss chard: sautee with other vegetables, boil, or braise.

Take Note

Consuming (purplish-red) beetroot may cause some to experience a pink or red hue in their urine. This is called beeturia. Although a normal and harmless effect, beeturia may be an indicator of difficulty metabolizing iron (deficiency, anemia, or excess), so if you have concerns please talk to your doctor. Seeing pink or red in stool is also a common and harmless effect after consuming beets. However, if you’re seeing dried blood in your stool or redness without eating beets, consult your doctor immediately as this can be an indicator of a harmful issue.

Avocados

Wed, 24 Apr 2024 18:41:45 GMT

HEALTH BENEFITS

AvocadoVitamin E – antioxidant that protect cells free free-radicals (potentially cancer causing), functions in immune system maintenance, gene expression, and metabolism.
Pantothenic Acid – energy metabolism

Fiber – maintains the digestive system and good gut in bacteria (healthy gut=healthy body)

Vitamin K – aids in blood coagulation

Copper – US diets are low in copper, which can cause negative heart effects

Folate – normal cell function, important in neural tube defect prevention in pregnant women

Vitamin B6 – aid in energy for body

Potassium – helps lower high blood pressure

Vitamin C – antioxidant that maintains the immune system and skin

Oleic Acid – protection against heart disease, cancer, and diabetes. Also anti-inflammatory.

Contains heart healthy fats that help the body better absorb fat soluble nutrients (like vitamins D, E, K, & A) that are eaten with avocados (like vitamins D, E, K, & A) that are eaten with avocados.

Low in sugar – low glycemic score, will not cause blood sugar to spike

AVOCADOS CONTAIN FODMAPS

FODMAPS are short-chain carbohydrates that may cause problems in people with irritable bowel syndrome (IBS).

FODMAPs have adverse effects on digestion that can lead to gas, cramping, bloat, stomach pain, diarrhea or constipation in sensitive individuals.

For those who have IBS, monitor symptoms after eating avocados.

HOW TO USE:

Make guacamole

Add to salads, tacos, and chili Smear on toast with a poached egg

Stuff avocados with tuna, crab, chicken, or egg salad

Avocados can be used in place of dairy: use in place of butter for brownies, in place of oil for salad dressing, or in place of yogurt in a smoothie!

Chia Seeds

Wed, 24 Apr 2024 18:37:23 GMT

Chia Seeds

Chia is an unprocessed and whole-grain black seed. It originally comes from Mexico and have been used since Mayan and Aztec times. Chia contains protein and provides sustainable energy.

Common complaints about Chia:

If enamel on teeth is worn off, or one has small gaps in teeth chia seeds can get stuck. So brush and floss well!

Slimy. Add to smoothies and blend well to lessen the slimy sensation.

Health Benefits

Chia Seeds Contain:

Fiber- One ounce of chia seeds provides 10 grams of fiber. Fiber found in chia seeds is beneficial for the digestive system, regular bowel movements, and weight loss. It also maintains blood glucose levels in diabetics.

Omega-3 fatty acids- Omega-3s raise HDL cholesterol levels which protects the cardiovascular system. Omega-3 fatty acids can also lower LDL cholesterol, therefore decreasing arterial plaque buildup and blood pressure. In addition, omega-3s are an anti-inflammatory agent that can relieve joint swelling and pressure in those who have arthritis.

Antioxidants- protect cells from cancer-causing free radicals and can slow the aging process.

Calcium- There is more calcium in a serving of chia seeds than dairy. Calcium helps build strong bones and maintain teeth.

SELECTION & STORAGE

Can be found in grocery stores, usually in the bulk section.

Antioxidants in chia preserve the seeds, allowing for longer storage periods.

How to use

Chia seeds are nutty in flavor, and can be added to supplement foods in raw form.

Sprinkle raw chia seeds over yogurt, hot or cold cereals, and smoothies.

Chia seeds can even replace eggs in baking due to its gel-like consistency when water is added and allows it to be a binding agent.

Chia can also be made into pudding.

Risks

Do not eat large amounts of chia seeds raw. If you drink water after, the chia seeds could congeal and block the esophagus due to their ability to retain 27 times their weight in water.

Ask your doctor about adding chia seeds to your diet if you are on blood thinners or high blood pressure medications.

Prebiotics

Wed, 24 Apr 2024 17:57:43 GMT

What are PREbiotics?

PREbiotics are a type of insoluble fiber that travels through the gut without being completely broken down.

Prebiotics are fermented in the colon by microflora (bacteria and microorganisms that live in the digestive tract) and are used for food for PRObiotics (“good” bacteria found in the gut).

What do PREbiotics do?

Used as “fuel” for probiotics

Along with probiotics, maintain balance in gut health: keep “bad” bacteria down and “good” bacteria up.

Gut and mental health go hand in hand: when the gut is functioning properly, normally your sleep improves, which in turn improves cognitive ability and the reduction of stress and balance of hormones.

Other benefits of prebiotics include:

Reduced risk of autoimmune diseases and colon cancer

Prebiotics help increase the absorption of nutrients, which can build up the immune system

Regular bowel movements

Can help to treat diarrhea, IBS, and leaky gut

Reduced inflammation throughout the body

A high fiber diet can reduce allergic reactions

An healthy digestive tract can metabolize and correctly store fats, including in the arteries, reducing the risk of cardiovascular disease

Prebiotics can also help maintain a healthy blood pressure, due to balancing effects of electrolytes, like potassium, and minerals.

Reduced risk of obesity

Prebiotics are found in fibrous foods which increase the feeling of satiety

What are the best sources of PREbiotics?

Raw garlic, jicama, asparagus and leeks

Jerusalem artichokes

Raw or cooked onions

Raw honey

Whole grain unprocessed wheat

Chicory root (found in some coffees, and teas)

Omega 3

Tue, 23 Apr 2024 20:40:39 GMT

Omega-3 fatty acids are a group of polyunsaturated fats that are important for maintaining optimal performance and these dietary fats affect numerous important functions in the body. Generally speaking, these fatty acids are found in foods such as fatty fish and certain vegetable oils but are also available as dietary supplements. A 2007 survey by the National Center for Health Statistics found that omega-3 supplements were the most commonly used nonvitamin/nonmineral natural product taken by adults, and the second most commonly taken by children (Omega-3 Supplements: An Introduction. National Center for Complementary and Alternative Medicine. 2012).

In the early 20th Century, scientists using animal subjects found that the deprivation of certain fats (specifically polyunsaturated fats) in the diet caused the development of different illnesses. Over the next 75 years, much research has been conducted on the impact of dietary deficiencies of certain fats on the development of cardiovascular disease as well as human longevity. By the 1980’s, enough research had been conducted on diets high in omega-3 fatty acids from certain fish and rapeseed oils associating such diets with record longevity and lowered incidence of cardiovascular disease (Hirai, Terano et al. 1989; Kagawa, Nishizawa et al. 1982).

Most American diets tend to provide at least 10 times more omega-6 than omega-3 fatty acids. Scientists generally agree that people should consume less omega-6s and more omega-3s for good health. As is the case with most nutrients, natural sources from food are preferred. Some natural sources of omega-3 are seeds, vegetable oils (canola, flaxseed, and soybean), green leafy vegetables, nuts, and beans. Fish oil and fatty fish such as salmon, mackerel, herring, and tuna are some other primary sources. Algae oils are a vegetarian source of another type. Omega-3s available as dietary supplements are usually in the form of capsules or oils. Commonly used supplements include fish oil, flaxseed oil, and walnut oil (Omega-3 Supplements: An Introduction. National Center for Complementary and Alternative Medicine. 2012)

Epidemiological studies over the last 40 years suggest that omega-3 fatty acids derived from fish and fish oil decrease the risk of coronary heart disease, hypertension and stroke, and their complications. The beneficial effects of omega-3 fatty acids include effects on blood pressure, cardiac and vascular function, and immunological responses. Dietary supplementation with marine (fish) omega-3 polyunsaturated fatty acids can have beneficial effects on a number of risk factors for cardiovascular disease (Haimeur A, Mimouni V, Ulmann L, Martineau AS, Messaouri H, Pineau-Vincent F, Tremblin G, Meskini N. Lipids. 2016 Aug 9.

When comparing the highest intake of fish in subjects to that of the lowest fish intake, the beneficial effects of omega-3 fatty acids have been well documented for decades. In population-based case-control studies, the patients consuming modest amounts of fish, the equivalent of one fatty fish meal per week, had a significant lower risk of primary cardiac arrest compared with those who did not eat fish at all (Simopoulos, Artemis P. Omega-3 fatty acids and cardiovascular disease: The epidemiological evidence. Environ Health Prev Med. 2002 Jan; 6(4): 203–209).

In summary, a diet high in fish, nuts and oils like grapeseed or flaxseed will become an essential stop to maintaining optimal health. There are some individuals that experience some gastric distress when consuming Omega-3 supplements so caution is to be observed when beginning this type of supplement. However, if you have consumed fish and other oils naturally in your diet and not experienced any difficulties, you might consider an increase in the frequency of consuming such foods.

MORE ABOUT FISH OIL

The first thing you need to know is that fish oil is loaded with long-chain fatty acids called EPA and DHA. These long-chain omega 3 fatty acids are a great benefit to your heart health, and fish oil is loaded with these fatty acids. The American Heart Association recommends 1 gram of fish oil be consumed per day to fuel your cardiovascular system with this vitamin rich, healthy heart fuel. These fish oils are natural anti-inflammatory agents and can also help prevent chronic illnesses, especially chronic illnesses of the heart and circulatory system, which becomes more important as you age.

Top fish predators like sharks, tuna, and swordfish are full of Omega 3, but these big sport fish can get contaminated, and aren’t always the best sources for the nutrients. These fish had been eating everything in the ocean, and could be full of dangerous chemicals like high concentrations of heavy metals.

The best fish to harvest for these natural uncontaminated nutrients are down the food chain, like salmon, mackerel, sardines, and herring.

Supplement Review Digest.com

THINKING OF FISH OIL SUPPLEMENTS?

fish oil capsules scattered on white backgroundHere are a few variables to be aware of when shopping for a fish oil supplement:

Purity. The oil must meet international standards for heavy metals, PCBs, dioxins and other contaminants. Many do not – even when they claim they do.

Freshness. Omega-3 oils are susceptible to oxidation, which makes them rancid. Rancid oils are pro-inflammatory and contribute to the diseases you’re trying to relieve or prevent by taking fish oil in the first place!

Potency. In order to have the desired anti-inflammatory effect, fish oil must contain an adequate amount of the long-chain omega-3 derivatives EPA and DHA. Heart health professionals suggest the use of a fish oil that contains 250-500mg of EPA and DHA.

Nutrients. All fish oils contain some amount of EPA and DHA. However, fishliver oil (from cod, skate or shark) also contains naturally occurring fat-soluble vitamins that are difficult to obtain from foods.

Kresser, Chris. The Definitive Fish Oil Buyer’s Guide. May, 2010. ChrisKresser.com

Lycopene

Tue, 23 Apr 2024 20:22:43 GMT

What is Lycopene?

Lycopene is the “red” color found in tomatoes. It is a carotenoid (bright color found in fruits and vegetables) and phytonutrient (nutrient found in plants which helps the process of photosynthesis). It is an essential antioxidant that can help protect against free radicals, oxidative stress, and cell aging.

What does Lycopene do?

Protects DNA in cells from damage.

Can lower risk for prostate cancer and can hinder prostate gland enlargement.

Protects skin from UV damage and has smoothing properties.

Can increase plasma levels which plays a role in bone resorption (process of releasing minerals, like calcium, from the bone into the bloodstream), therefore promoting bone health.

Lowers risk of hypertension (high blood pressure) and arteriosclerosis (hardening of the arteries).

What are the best sources of Lycopene?

Tomatoes (slightly heating tomatoes will release lycopene from the skin, higher levels of lycopene can be found in organic tomato paste or sauce)

Papaya

Watermelon

Guava

Grapefruit

Rose hips

Strawberries

Asparagus

Red cabbage

Liver

Take Note:

Lycopene via supplements may interfere with cancer treatments, such as chemo or radiation therapy. Food sources of lycopene have not been shown to interfere with these therapies, though a physician should be consulted.

Sage

Tue, 23 Apr 2024 19:58:37 GMT

Sage is an annual herb that is in season from May to mid November in Missouri. It has soft, gray/green leaves and has a savory taste.

Health Benefits

Antioxidant power: rosmarinic acid (a polyphenol) is easily absorbed in the digestive tract and reduces inflammation.

Flavonoids, phenolic acids, and enzymes in sage work together to decrease oxidative (damage) to cells.

Recommended for those with inflammatory issues such as arthritis, bronchial asthma, and atherosclerosis (hardening and narrowing of the arteries).

Memory enhancement: studies have shown increase in cognitive function and recall. Use of sage is also being studied as a therapeutic treatment for Alzheimer’s.

Digestive health: sage can help treat bloating, diarrhea, heartburn, and stomach pain.

Sage essential oil is used as an antifungal, antimicrobial, antioxidant, antiseptic, anti-inflammatory, antibacterial, disinfectant, laxative and stimulating substance. It can also assist in treatment of dermatitis, herpes, psoriasis asthma, and bronchitis, and sciatic nerve pain, and promote mental focus.

SELECTION & STORAGE

Sage is available in most markets in dried or fresh form (organic and fresh is best!).

Select fresh sage that does not have bruising, yellowing, or signs of rot.

Store fresh sage by wrapping leaves in a slightly damp paper towel in a plastic bag for 5-7 days.

Store dried sage in an airtight glass container in a cool, dark environment for up to 6 months.

How to Use

Sage is a wonderful aromatic herb to use in colder months. Use as a rub along with salt and pepper for red and white meat and fish.

Use in vegetable side dishes with squash, tomatoes, beans, olives, etc.

Dry fresh sage and cup finely to make tea for sore throats.

Make sage butter to use with pasta (like gnocchi) or with chicken.

Dab sage essential oil to pressure points to improve mood, add to bath water for sore joints.

Artichokes

Tue, 23 Apr 2024 19:46:47 GMT

Artichokes are from the Mediterranean. Common varieties are globe (ranging from medium, tennis ball size, to large) and the baby artichoke (same as the globe, but picked closer to the ground and smaller). The “heart” of the artichoke is the tender bud of the flower and is sweet in flavor. The leaves of the artichoke are mild and nutty in flavor, similar to asparagus.

HEALTH BENEFITS

Antioxidants: quercetin found in artichokes can prevent cancerous growths. Can prevent premature aging in cells, improving appearance of skin.

Fiber: one artichoke contains 10g of fiber. This can help with digestive health by improving regularity and preventing colon cancer. Inulin found in artichokes is a prebiotic, which helps increase probiotic health and improves gut health.

Cardiovascular health: artichokes can help with inflammation, improve blood flow, and help regulate cholesterol levels.

Potassium found in artichokes helps to alleviate high blood pressure.

Liver health: artichokes can increase bile production (due to the phytonutrient cynarin) from the liver, therefore eliminating toxins and lipids from the body.

Vitamin C found in artichokes is integral to skin health (due to its role in collagen production) and immune health.

Vitamin K is useful in bone health and blood coagulation.

SELECTION & STORAGE

Canned and jarred artichoke hearts can be found in grocery stores. Keep in mind canned/jarred items usually have increased sodium levels and may contain added oil, sugar, and other preservatives.

Fresh artichokes are found in the produce section of the grocery store. Look for bright green and healthy leaves without decay. You want your selection to be firm and heavy.

To store fresh artichokes, keep in airtight plastic bag in the crisper section of the refrigerator for up to 5 days. Wash right before use.

HOW TO USE

Artichoke hearts can be used as an addition to pasta, soups, and salads; other roasted, braised, or sauteed vegetables; in frittatas; made into hummus; marinated in olive oil as an antipasto, or even as a side dish to your choice of protein.

Whole artichokes can be cut in half and roasted or braised accompanied with other vegetables or a protein. Try stuffing them with parmesan and homemade breadcrumbs for a heartier dish.

Whole artichokes can be steamed or grilled. Use the leaves to scoop up your choice of dip, like an aioli or hummus.

TAKE NOTE

An allergic reaction may occur in those who have allergies to flowers such as ragweed, daisies, and marigold.

For those who are prone to gallstones, consult with your doctor before consumption due to artichoke’s effect on increasing bile flow.

Acai Berries

Tue, 23 Apr 2024 19:29:01 GMT

Health Benefits

Acai contains antioxidants that promote a healthy cardiovascular system, healthy skin, and can help protect cells from free radicals.

Acai contains antioxidants that can detox the body and dietary fiber that can promote a healthy digestive system.

May increase energy levels.

Phytochemicals (plant-made chemical compounds) found in the acai berries may promote anti-aging effects.

Acai has weight loss properties due to increased metabolism and appetite suppression in some individuals.

SELECTION

If you don’t live in South America where the berry is found, finding acai in fresh whole-berry form is difficult due to how quickly the berry can go bad.

You can buy acai freeze dried, which means the berry pulp is quickly frozen and dehydrated. This is most commonly found in capsules or in pulp powders. The berry can also be found frozen into a puree.

Always buy ORGANIC acai products, as these will be a higher-quality product and will contain the most nutrients. Be sure to check for any added sugars or preservatives when shopping for acai products. You want the purest form of the berry in order to get the most health benefits!

How to Use

Acai is a purplish berry found in South America that can be used in smoothies, juiced, acai puree, and acai bowls (topped with seeds, fruits, and nuts).

Bell Peppers

Fri, 19 Apr 2024 21:49:53 GMT

Various Bell Peppers

Bell peppers are part of the nightshade family and can be in hues of red, orange, yellow, and green.

HEALTH BENEFITS

High in antioxidants that prevent oxidative stress that can cause cardiovascular disease, obesity, and diabetes.

Vitamin A can help maintain eye health.

Vitamin C helps to maintain and build up the immune system.

B6 found in bell pepper helps with adrenal maintenance, it is beneficial to the nervous system, and keeping calm.

SELECTION & STORAGE

Choose peppers that are bright in color and firm, free of soft spots, dents, and areas of deep discoloration.

Store unwashed bell peppers in the vegetable crisper section of the refrigerator for about 10 days.

HOW TO USE

Sautee and add to other vegetables as a side dish or in a soup

Roast the peppers and add to salads, pizzas, pastas, dips, and hummus

Stuff with ground beef, quinoa, aged cheese, rice, and/or other vegetables

Use raw as a topping for tacos, salads, wraps, and sandwiches, or use to scoop dips and hummus

TAKE NOTE

Those who have musculoskeletal problems, like arthritis, have reported eliminating nightshades (like bell peppers, tomatoes, and eggplants) from their diet to improve their wellbeing. Nightshades may cause inflammation in some. The best way to find out if nightshades are of issue, an elimination diet may be necessary.

Lectins

Fri, 19 Apr 2024 21:44:31 GMT

What are Lectins?

Lectins are proteins that bind to carbohydrates. They cause interference with the absorption of nutrients, cause indigestion and bloating, and cause issues with metabolism. How does this happen? Lectin cannot be digested in the small intestine, therefore it can penetrate the cellular walls of the intestines, causing damage and loss of cells of the gut, poor gut flora (“good” bacteria – probiotics containing strains such as Streptococcus thermophilus, Bifidobacterium bifidum, and Lactobacillus salivarius can help this), and can cause damage to the immune system.

Which foods contain lectins?

Beans: soy, kidney, navy, pinto, lima, fava, and string beans
Sweet and green peas
Lentils
Grains: barley, corn, rice (white is better than brown due to processing), wheat, and cereals
Fruits: berries, pomegranate, grapes, cherries, apples, watermelon, bananas, papaya, plums, currants
Vegetables: potatoes, sweet potatoes, zucchini, carrots, rhubarb, beets, mushrooms, asparagus, turnips, cucumbers, pumpkin, sweet peppers, radishes
Nuts: walnuts, hazelnuts, peanuts, coconuts
Seeds: sunflower, sesame
Spices: caraway, nutmeg, peppermint, marjoram, garlic
Coffee, chocolate

How to prepare foods with lectins

Luckily, lectins can be inactivated by just 15 minutes of cooking, sauteing, boiling, and pressure cooking (exception: dry heat in an oven: If you use seed, nut, or legume flour for baking, be sure it is sprouted, soaked, or leavened first!). Always soak dry beans before cooking, and never eat them raw when dry. Another line of defense is lectin’s ability to bind to carbohydrates which also causes inactivation. Fermentation of foods with lectin can also make foods digestible and harmless, as does the addition of probiotics into the diet. Lectins aren’t all bad, as they are biologically needed in the body to carry out apoptosis (programmed cell death), control inflammation, and help with cell adherence. Therefore, lectins are not something to WORRY about for those who eat a balanced diet of non-sugary carbohydrates, fat, and proteins, take time to cook/prepare their food, and do not have an autoimmune disease or allergy to legumes. We will talk about autoimmune next week! Call for a free consultation of your gut today, as Chews Your Health offers counsel on elimination diets to discover which foods are best for YOU.

Chews Your Health | Blog

Mothers

Forever my safe place

Why Are Raw Nuts Good For You?

Why Nuts?

Health Benefits of Nuts

Why Eat Raw And Not Roasted Nuts?

What If I Have Problems Digesting Nuts?

Method: Take 4 cups of raw nuts and put them in a medium bowl

Phytic Acid in Raw Nuts

Vitamin K

What is Vitamin K?

What does Vitamin K do?

Food Sources

Deficiencies

Take Note

Vitamin E

What is Vitamin E?

What does vitamin E do?

What are the best sources for vitamin E?

Vitamin A

What is Vitamin A?

What does vitamin A do?

What are the best sources for vitamin A?

Deficiencies and what to look for

Turmeric

Turmeric Root

HEALTH BENEFITS OF TURMERIC

SELECTING & STORING TURMERIC

HOW TO USE TURMERIC

Tomatoes

Why Tomatoes Are Great

Health Benefits of Tomatoes

SELECTION & STORAGE

How to Use

Swiss Chard

Health Benefits of Swiss Chard

SELECTION & STORAGE

How To Use

Sweet Potatoes

Health Benefits of Sweet Potatoes

How to use: Great substitute for potatoes!

Spinach

Health Benefits of Spinach

Cosmetic: Hair & Skin

Improves:

Digestive Health:

Decreases:

SELECTION & STORAGE OF FRESH SPINACH

Fun Facts

Probiotics

What Are Probiotics and Why Do They Matter?

What Exactly Are Probiotics?

Benefits of Probiotics

Are Probiotics Safe? --and final thoughts

Top Food Sources of Probiotics

Parsley

The Pros of Parsley

SELECTION & STORAGE

How to Use

Oleic Acid

Heart Healthy Oils

What is Oleic Acid?

What does Oleic Acid do?

What are the best food sources of Oleic Acid?

Precautions to take

Matcha

Matcha

Health Benefits of Matcha

SELECTION & STORAGE

Take Note

Manganese

What is Manganese?

What does manganese do?

What are the best sources for manganese?

Deficiencies and what to look for

Risks

Fiber

What is fiber?

Soluble

Method:
Take 4 cups of raw nuts and put them in a medium bowl