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.
Erythritol (E-rith-ra-toll), a sugar alcohol naturally found in small quantities in certain fruits and vegetables, is produced commercially now for use as a sweetener. It has been reported to be “totally safe,” with almost no calories. It is also easier to digest than any of the other sugar alcohols. Unfortunately, a new study suggests erythritol may be harmful from a cardiovascular standpoint, causing blood clots that lead to heart attacks and strokes. Until we know more, it makes sense to avoid it. Stevia is a great sugar substitute, but it often has erythritol added. Always check labels and look for pure stevia, even if you need to order it online, to live longer and live stronger!
It is Transition Tuesday again and it is always good to have a PLAN. Determine the start date that you are going to transition to eating healthier and map out the coming four months – or the coming four weeks if you are an overachiever! Get an old-fashioned calendar or go to print-a-calendar.com so it is visual as you cross the days off - this journey is easy for some, harder for others, and having it on your counter every day will help. Then find a friend who has been on the journey already or is willing to do it with you. Support is key, especially from your family. Another transition tip for you is to swap out any potato chips or cheese curls for Sun Chips or Tostitos organic blue corn tortilla chips. Both are 100% grain and lower in sodium and sugar, plus they are not fried! Have a terrific transition Tuesday!
News headlines are forever proclaiming the next superfood or supplement to give us super-immunity. But what we do not hear often enough is that immunity is powered by the gut. 70 percent of our immune cells reside there! Those cells are in close contact with our gut microbiome, the 8 pounds or so of amazing bacteria that convert our food into power. The immune cells and our microbiome are constantly communicating to build our immune systems if we just put the right things inside us! We have one life, and one body and we can take the BEST care of it through what we consume. Tomorrow we will list the best foods to nourish your body's immune systems - no surprise it means more plantification on your plates! Have a wonderful Wednesday everyone!
Yesterday we shared that 70% of our immune cells are in our gut - wow! Certain foods provide the best nutrients to boost our immune systems, those vitamins, minerals, fiber, and more. Here are the top ones: walnuts, garlic, sun-exposed mushrooms, firm tofu, carrots, oranges, wheat berries, chia seeds, turmeric, and broccoli. Putting your mushrooms in the sun for an hour supercharges their vitamin D. Add all these immune-boosting foods and improve your health on the shelf.
It is Fix-it Friday and let us have some Nachos Verdes! Baking corn tortillas cut in wedges makes them healthy "chips", topped with a vegetable medley of lima beans, corn, finely chopped onion, minced garlic, cumin, Mexican oregano, green salsa verde, sliced green onions, chopped cilantro, shredded romaine, and chopped avocado makes for an amazing treat! Make tofu and spinach no-cream sour cream and it is a party in your mouth! Find the entire recipe in the Forks over Knives 100 Best Plant-based Recipes!
It is Fix-it Friday
and let us have some Nachos Verdes!
Ingredients:
12 oil-free corn tortillas
cut into bite-sized triangles.
1/12 cup frozen lima
beans, thawed.
1/12 cup frozen corn, thawed.
1 cup finely chopped onion.
2 cloves garlic, minced.
1/2 tsp ground cumin
1/2 tsp Mexican oregano
1 recipe of Green Sour Cream
1 cup salsa verde
1/2 cup thinly sliced
scallions or green onions.
2 cups shredded romaine lettuce.
1 avocado halved and chopped.
Directions:
Preheat oven to 350
degrees and line two baking sheets with parchment paper. Spread the tortilla
triangles on the sheets and bake for 20 minutes or until crisp. Let them cool on
the sheets and leave the oven on. In a large skillet, combine 1/2 cup water and
the next six ingredients (from lima beans to oregano), cover, and cook for
10 minutes. Arrange half of the chips on a baking pan, top with half of the
bean mixture then spoon 1/2 each of the Green Sour Cream and salsa verde over
the top. Sprinkle with half each of the scallions and cilantro. Repeat with a
second layer of chips, beans, sour cream, salsa verde, scallions, and cilantro. Bake
20 minutes until heated through, top with remaining salsa and sour cream, romaine,
and avocado. For the Green Sour Cream, in a blender combine one 12-ounce
package of extra-firm tofu, 1/4 cup fresh spinach, 2 T lemon juice, 1 T white
wine vinegar, and 1/2 tsp sea salt. Cover and blend until smooth. It is truly a
party in your mouth and totally plantified! Find this and so much more in the
Forks over Knives 100 Best Plant-Based Recipes!
