Sunday, April 16, 2023

Fighting Eczema, Ramping up Happiness, and Travel Snacks!


Holistic Habits by Cheryl A. Mothes, Ph.D. Natural Health Nutrition Counselor

Content is a daily radio script from my KHIS radio spot - tune in at 6:15 (CST) every morning to Justin and Meredith’s morning show on 89.9 FM. 

Eczema is a chronic inflammatory skin disease and it has become so common that it affects about a fifth of us. It is not just an itchy rash because it’s associated with other diseases, too. It can be exhausting, and embarrassing, but in kids, it may increase the risk for ADHD and, in adults, may increase the risk of major depression.  And it is on the rise. Good news – by avoiding eggs, milk, chicken, and beef, researchers found that 70% of the patients improved!  Eggs were found to be the most offending food.  Another reason to plantify your plates and help your kids on this Meatless Monday! 

Yesterday we mentioned the power of reducing eggs, meat, and dairy to reduce eczema conditions, which are on a rapid rise in our country and are associated with other diseases. One study particularly showed a benefit when eliminating eggs – but later found the parents had no idea that eggs were a problem since almost all egg exposure was hidden!  The egg products were in packaged foods. Check your health on the shelf to see what ingredients list eggs, and have a terrific Tuesday everyone! 

Last week we talked about amping up happiness levels to live longer and better, and here are some additional tips. Eat more fruit! Good mood foods can add fiber, folate, potassium, and vitamins A and C.  Eat grapes, apricots, berries, peaches, cranberries, pineapple, watermelon, bananas, raisins, pears, and oranges.  Also, if you slept fewer than six hours last night, you were 30 percent less happy than you could be today!. The longest-lived, happiest people sleep between seven and 8 hours per night.  Lastly, boost your mood by taking a walk, every day - it makes a big difference in your joy levels! 

ROAD TRIPS - As you become healthier and "cleaner" in your eating, it takes PREPARATION to go out of town. Sweet potatoes are one of my favorite snacks to take on the road, even for long trips.  Cook them up, leave them whole, and they will travel really well.  Unsalted nuts and seeds bagged up with some raisins are a great option as well, and whole fruits like apples and oranges travel really well.  Don't be concerned about taking all of these things on flights - they will go through the scanner just fine and never get tossed!  A final "necessity" is your water bottle. Travel season is starting up so plan ahead everyone! 

Dr. Greger, who has written so many great books like, “How Not to Die” created a great alternative to store-bought cereal - “Groatnola”.  It’s “SOS-free” - no salt, oil, or sugar, which is hard to find. 

Ingredients: 

1 cup of buckwheat (which has nothing to do with wheat - it’s a wonderful seed), cooked as directed

1 large, sweet potato, microwaved until soft.

1 tsp pumpkin pie spice

1 tsp cinnamon

12 cups rolled oats. 

Instructions: 

Combine the buckwheat and sweet potato in a large bowl and mash them together with a potato masher. Add the pumpkin pie spice, cinnamon, and rolled oats. This will make a LOT.  Spread it onto three cookie sheets and bake at 250 degrees for two and a half hours until crispy.  Then snack on it, put it in a smoothie bowl, or eat it like cereal with almond milk, add berries, nuts, and seeds – a party in your mouth! 

FROM THE ARCHIVES: 

Many times, we have discussed the link between eating plant-based foods and reducing the risk of cancer which is well-established in large studies across the world. More fruits, vegetables, beans, and whole grains can not only prevent cancer but help with cancer patient survivorship.  The foods we choose have an impact on our gene expression – very exciting!  And of course, we ALL want to avoid cancer, but it may be hard to know where to begin.  There are some “easy wins” you can start with:  swap refined grains and cereals for whole grains; trade out milk for soy, oat or almond milk; add at least one portion of green, leafy vegetables a day; use fruits for snacks instead of processed salty or sugary foods.  On this meatless Monday, try one new recipe that is plant-based and make it a marvelous, cancer-fighting Monday too! 

Did you know that we are only as old as our arteries?  What we do to preserve artery functioning as we age is super important – and we know that a poor diet and sedentary lifestyle leads to artery damage and the cardiovascular disease that ends us.  Studies show that a single (yes, just one) high-fat meal cripples artery function within hours of eating it, compared to no change in our arteries after a low-fat meal (and it’s not the carbs in the high-fat meal because the low-fat meal in the study was Frosted Flakes).  Just when your arteries start to recover a few hours later….it’s lunchtime!  If we are constantly hammering our arteries, it’s no wonder cardiovascular disease is our #1 killer.  On this terrific Tuesday, plantify your plates with naturally low-fat, high-nutrient foods that heal your arteries. 

Yesterday we mentioned that only one high-fat meal cripples artery functioning.  Studies show it does the same to our lungs – it causes a spike in inflammation of our lung tissue.  And as the fat in our blood goes up, so do our endotoxin levels - the components of bacteria that accumulate and damage our cells.  It’s recommended that we consume 25 grams of healthy fat a day (from avocados, nuts, and seeds) but we Americans consume, on average, 80 grams a day.  What are some easy wins to reduce your fat consumption?  First, start looking at labels and nutritional information from restaurants you visit.  Then swap out high-fat foods for lower-fat options, like almond milk instead of real milk, and fruits or veggies and hummus for snacks instead of things in wrappers.  Improve your health on the shelf and you’ll feel better and live longer.  Have a wonderful Wednesday everyone! 

 Many of us do not realize that maintaining proper hydration is one of the most IMPORTANT measures we can take to benefit our health. We are so much more dehydrated today than we were 30 years ago because of how we live - and the risk of everyday low-grade dehydration is high.  It causes problems for all of our cells and can lead to joint pain, stiffness, brain fog, and a host of other issues.  Eating hydrating foods and drinking water is the key – but how much?  We should “rest in the restroom” every two to three hours throughout the day, and the color of our urine should not be completely clear (we’re over-hydrating if it is) nor dark or orange in any way – it should be a pale yellow.  You can live longer, and stronger by being more hydrated! 

Yesterday we talked about how many of us have this below-the-surface problem of being dehydrated.  How can we prevent it, to help our cells function at their very best?  Start each morning with a glass of water, and another one an hour before every meal.  Throw in a green tea bag but don’t drink sodas- they actually dehydrate us.  Consume one or two smoothies every day with greens and fruit in them, and eat real foods at every meal (where nothing, especially sodium, has been added).  Real foods are naturally hydrating and loaded with great nutrients as well.   Lastly, chia seeds are incredibly hydrating so add them to your overnight oats or smoothies – they create a gel that is like a storage battery for water, as do vegetables.  Plantify your plates to increase your hydration and have a fantastic Friday everyone!

 

Cancer Prevention, Sleep Enough (Not Too Much), and More on Meat Analogs

Holistic Habits by Cheryl A. Mothes, Ph.D. Natural Health Nutrition Counselor Content is a daily radio script from my KHIS radio spot - tune...