Berries Reduce Diabetes Risk, Metabolism Myths and Be a Green Machine!

 

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.

 This week we explore the power of nature's bounty to enhance your well-being. In today's post, we're diving into the wonderful world of nutrition, metabolism, and the incredible benefits of plant-based foods. Plus, we have some delicious recipes to share with you!

Berries: Nature's Antioxidant-Rich Gift 

A pair of Harvard studies recently uncovered the remarkable health benefits of berries, particularly blueberries, blackberries, raspberries, and cherries. These tiny fruits have been associated with a reduced risk of developing type 2 diabetes and lower inflammation. They can even improve insulin resistance, with the same benefits of a daily hour-long walk! Just half a cup of these berries each day can significantly reduce the production of harmful free radicals that damage our DNA. So, make berries a part of your daily routine – in smoothies, on your oats, at lunch and dinner, or as a snack – and pave the way to a longer and healthier life. 

Demystifying Metabolism 

On this Transitional Tuesday, let's demystify metabolism. Contrary to common myths, we all start with the same metabolism. Throughout life, we all experience four similar phases: rapid metabolism from birth to age 20, a slight dip, a plateau until age 60, and a gradual slowdown after age 60. The good news? Metabolism doesn't automatically decline in middle age! Excess body fat is the real culprit, not age. The key is our behaviors at different stages. Transition to a diet rich in vegetables, whole grains, beans, fruits, nuts, and seeds to ignite your metabolism. Plantify your plates to start feeling and living better! 

Thylakoids: The Secret to Satisfaction 

Ever heard of thylakoids? These are the structures in plant leaves where photosynthesis happens. When we eat leafy greens, these thylakoids can linger in our gut, binding to the enzyme lipase, which slows down fat absorption and reduces our appetite. In one study, spinach extracts added to jam or juice made participants feel less hungry and more satisfied. Including thylakoid-rich foods like spinach or wheatgrass juice in your diet can help curb cravings and lower LDL cholesterol, as well as weight loss. So, plantify your plates with greens to reduce hunger and boost overall health. 

The Power of Cooking Greens 

Cooking greens? It can enhance their benefits! A quick blanch for about a minute not only brightens their color but also boosts their fat-blocking abilities. We often underestimate the importance of greens in our diet, but they are crucial for slowing fat absorption. Incorporate greens into your meals – whether in smoothies, salads, sandwiches, or power bowls – and extend your longevity and vitality. 

One-Pot Chili Mac for Fix-It Friday 

Here's a hearty recipe to try on your Fix-It Friday: One-Pot Chili Mac. This delicious and nutritious dish is packed with flavor and wholesome ingredients:

- 1 cup chopped onion

- 1 cup chopped red bell pepper

- 1 T minced garlic

- 1 T chili powder

- 1 ½ tsp ground cumin

- 1 14.5 ounce can no-salt-added diced tomatoes

- 1 8 ounce can no-salt-added tomato sauce

- 1 cup dry whole wheat macaroni

- 1 15 ounce can no-salt-added black beans, rinsed and drained

- Ground fresh black pepper

- Sliced green onions

- Chopped avocado 

Directions:  In a 4-quart saucepan, cook the onion, pepper, garlic, chili powder, and cumin on medium for 3 to 4 minutes, stirring occasionally and adding water as needed to prevent sticking.  Add the next four ingredients and 1 cup of water.  Increase the heat to high and bring to a boil, then reduce the heat.  Cover and simmer for 15 minutes or until pasta is tender and the sauce has thickened, stirring occasionally.  Serve in bowls and top with cilantro, onions and avocado.

References:  NutritionFacts.org, Dr. William Li, Eating to Elevate your Metabolism, and PCRM.org recipes.

AND from the archives!

Protect Your Brain with a Plant-Based Diet 

In the fight against Alzheimer's and cognitive decline, diet plays a crucial role. Research shows that diets rich in fruits, grains, beans, vegetables, nuts, and seeds can reduce the risk of Alzheimer's by more than 50%. Those who consume meat, including poultry and fish, are more than twice as likely to develop dementia. Embrace Meatless Mondays and make plant-based choices every day to nourish your brain and body. 

Explore the Blue Zones Lifestyle 

Discover the secrets of the world's longest-living populations in the Blue Zones. The Adventist vegetarians in Loma Linda, California, live 6 to 10 years longer than most Californians. Their lifestyle includes exercise, nuts, lower weight, and a plant-based diet. By following their lead, you can add ten healthy years to your life and reduce the risk of chronic diseases. Live longer and stronger by exploring the Blue Zones lifestyle. 

The Science Behind Plant-Based Protection 

Plant-based diets offer protection against oxidative stress and inflammation, common factors in degenerative diseases like dementia and Alzheimer's. Berries are rich in antioxidants. Those who avoid meat display higher levels of anti-inflammatory compounds. Additionally, minimizing the consumption of advanced glycation end products (AGEs) found in fried, grilled, broiled, or roasted meats can contribute to a healthier life. Focus on whole grains, beans, fruits, and vegetables for a healthier you. 

The Antibiotic Resistance Dilemma 

The overuse of antibiotics in animal farming poses a severe threat to our health. Antibiotic-resistant bacteria are on the rise, jeopardizing our ability to treat infections. Studies have shown that both meat eaters and vegetarians have a significantly higher antibiotic-resistant gene load in their guts compared to vegans. This emphasizes the importance of reducing meat and dairy consumption to protect our health. Plantify your plates and make a difference. 

Smoky Walnut and Quinoa Salad for Fix-It Friday 

For your Fix-It Friday, try the Smoky Walnut and Quinoa Salad from the Engine 2 Cookbook:

- Prepare 2 cups of quinoa from the package directions. 

- Mix 1 T pure maple syrup, 1/2 tsp smoked paprika, 1/4 tsp cinnamon, and 1/4 chipotle powder in a bowl, then toss in 1 cup of chopped walnuts and toast in the oven at 350 degrees until crisp.

- Combine 4 cups of fresh arugula and spinach mix (or 2 cups each), 3 chopped green onions, 1 cup of halved cherry tomatoes, 1/3 cup of dried cranberries, and 2 tablespoons of capers in a large bowl and top with the walnut mixture.

- Use one of their fabulous dressings like ginger or walnut for a complete protein, plantified party in your mouth!

Pumpkin: The Fall Superfood 

Fall is here, and pumpkins are in season! Did you know that pumpkins are not only delicious but also incredibly healthy? They're packed with vitamins A and C, beta-carotene, and fiber that help remove toxins from your body. Opt for canned pumpkin puree, free of additives, for convenience. Explore various pumpkin recipes to kickstart a wonderful fall week with a boost of nutrition. 

The Versatility of Squash 

Squash, including pumpkin, is a Blue Zones Longevity Superfood.

 These dark-colored gems are not only delicious but also hearty and versatile. You can roast them, add them to soups, or dice and incorporate them into your daily greens. In Costa Rica, one of the Blue Zones, squash holds a place of honor among the "three sisters" – squash, beans, and corn. Give it a try and enjoy a terrific Tuesday. 

Breakfast: The Metabolic Kickstarter 

Start your day right by having breakfast! It jump-starts your metabolism, helping you burn more calories throughout the day. Research shows that those who eat breakfast have a lower body mass index (BMI) and consume fewer calories overall. Not only that, but a healthy breakfast leads to better memory and attention. So, make time for a nourishing morning meal and feel the benefits all day long.

The Importance of a Healthy Breakfast 

Skipping breakfast can lead to unhealthy choices and behaviors, especially among teens. To make the most of your breakfast, opt for foods without labels, like fruit and vegetable smoothies. Steer clear of highly processed options like muffins. Homemade, healthier versions are a better choice. Don't forget about classics like oatmeal and Blue Zones-inspired dishes such as beans and breakfast polenta. Fuel your day with a nutritious breakfast and set yourself up for success. 

By embracing plant-based foods, you can nourish your body, boost your metabolism, and protect your health. Start today by incorporating these principles into your daily life, and you'll be on your way to living longer and stronger. Have a fantastic and healthy week ahead! 

Rising Kidney Disease can be Reversed, Don't Take "Baby Steps" and Waist Circumference for Health!

 

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.

Meet Charles Smith, a Mississippi native with an inspiring story of resilience and transformation. In this video, Charles shares his family's struggle with poor health, recounting the premature loss of his mother and older sisters in their 50s. Unfortunately, Charles's story is not unique, as Mississippi grapples with the lowest life expectancy in the United States and alarmingly high rates of heart disease, kidney disease, Alzheimer's disease, stroke, and cancer-related deaths. 

But Charles didn't let adversity define him. He found hope and purpose through the "Food for Life" program by the Physicians Committee for Responsible Medicine. As a "Food for Life" instructor, he reached out to over 1500 individuals in his first year alone, spreading the message of health and wellness. His story is a testament to the power of faith and determination. 

Unmasking the Silent Killer: Chronic Kidney Disease 

Chronic kidney disease is silently wreaking havoc on countless lives in the United States, with its incidence steadily rising. Shockingly, 96% of those affected remain unaware of their condition until it's too late. The culprits? Our dietary choices, especially the excessive consumption of animal-based proteins. 

The main problem lies in our dietary acid load, primarily stemming from the Standard American Diet rich in meats, eggs, and cheeses. However, hope lies in making simple yet impactful changes. Shifting towards a diet rich in fruits and vegetables can significantly reduce the acid load on our kidneys. In fact, research shows that adopting an egg-free vegetarian diet can lower the odds of developing chronic kidney disease by a remarkable 37%. 

Transformation Tuesday: Taking Big Steps Towards Health 

When it comes to making lifestyle changes for better health, the mantra of "taking baby steps" might not be as effective as we think. Surprisingly, making significant changes can yield faster and more lasting results. When you overhaul your habits, you witness substantial improvements that stick with you.

 Consider this: By eliminating dairy and eggs from your diet for just a week, you'll see changes in your lab results. After two weeks, your body will feel the difference, and by the third week, you'll experience a newfound vitality that will motivate you to stay on this path. The key is to find support from like-minded individuals who are also committed to improving their health. 

Renewed Hope: Reversing Kidney Disease with Plant-Based Eating 

Imagine being diagnosed with kidney disease at age 44, despite taking five medications, steroids, and a powerful immunosuppressant, with no improvement in kidney function. Now, picture this same person transforming their life through plant-based eating, exercise, and a 60-pound weight loss. 

This remarkable story serves as proof that a simple dietary shift, replacing animal-based protein with plant-based options, can lead to the reversal of kidney disease and a significant improvement in the quality of life. 

The Weight of Wellness: Finding Your Healthy BMI 

The impact of excess body fat on our health cannot be understated. Studies reveal that even a modest weight gain of 11 pounds from early adulthood through middle age significantly increases the risk of major chronic diseases. The healthiest weight range, associated with the longest lifespan, is a BMI between 20 and 22. Conversely, a BMI of 24.5 doubles the risk of heart disease compared to a BMI of 18.5. 

 

Moreover, a BMI over 40 can cost you a decade of life or more. Monitoring your BMI is simple, and waist circumference provides valuable insights into abdominal fat, a particularly hazardous type. For women, increased risk starts at a waist circumference of 31.5 inches, while for most men, it begins at 37 inches. However, significantly increased risk sets in at 34 inches for women and 40 inches for men. The encouraging news is that even a modest weight loss can help you live longer and stronger. 

Fix-It Friday: Greek Lentil and White Bean Soup for a Healthy Heart 

As we observe National Cholesterol Education Month, we're excited to share a heart-healthy recipe: Greek Lentil and White Bean Soup with Olive and Tomato Gremolata. This savory dish combines the heartiness of beans and lentils with aromatic spices, making it perfect for lowering cholesterol. Here are the ingredients: 

Ingredients: 

* 2 teaspoons lemon zest

* 2 to 3 tablespoons finely chopped fresh parsley

* 2 tablespoons finely chopped kalamata or dry-cured olives

* 1 tomato, finely chopped

* 1 1/2 cups chopped onion

* 1/2 cup diced celery

* 4 teaspoons dried oregano

* 1/2 teaspoon allspice

* 1/8 teaspoon ground cinnamon

* 1 1/4 teaspoons iodized salt

* Freshly ground black pepper, to taste

* 4 1/4 cups water

* 1 cup dried red lentils

* 3 cups cooked white beans

* 1 garlic clove

* 1/4 cup freshly squeezed lemon juice

 Directions: 

1. To prepare the gremolata: In a small bowl, combine 1 teaspoon of lemon zest, parsley, olives, and tomatoes. Stir thoroughly and set aside.

2. To prepare the soup: In a soup pot over medium-high heat, combine the onion, celery, oregano, allspice, cinnamon, salt, pepper, and 3 tablespoons of water. Stir, cover, and cook for 5 to 6 minutes, stirring once.

3. Add the lentils, 2 cups of the cooked white beans, and the remaining 4 cups of water. Increase the heat to bring the mixture to a boil. Reduce the heat to low, cover, and simmer for 20 minutes.

4. Turn off the heat and use an immersion blender to puree until smooth (see Note if you do not have an immersion blender). Stir in the remaining 1 cup cooked white beans and grate the garlic into the soup. Add the lemon juice and an extra 1 teaspoon of zest and stir. Taste and add additional salt and pepper if desired.

5. Top each bowl with a few teaspoons of the gremolata and serve. 

Note: If you do not have an immersion blender, transfer to a regular blender and blend until smooth and creamy. Transfer in two batches if needed. Transfer back to the pot and follow the remaining directions.   

Resources:  NutritionFacts.org and PCRM.org for the recipes! 

AND a blast from the past!

Prioritizing Mental Health: It's More Than Just Physical Well-Being 

During National Mental Health Awareness Week, we must remember that mental health is just as crucial as physical health. Our mental state significantly affects our overall well-being, and managing stress and emotions plays a vital role in our health journey. 

Choosing a diet rich in plant-based foods not only benefits us physically but also emotionally. Research shows that those following plant-based diets experience fewer negative emotions compared to meat-eaters. So, consider embarking on a meatless journey to see how it positively impacts your mental health. 

Harnessing the Power of Food: Gut Health and Immunity 

Our immune system, responsible for defending our body against illnesses, is closely linked to the health of our gut. Surprisingly, 70% of our immune cells reside in our gut, constantly working to protect us. 

To boost your immunity, focus on consuming a diverse diet rich in plant-based foods. Aim for at least 30 different whole foods per week, and prioritize nutrients like Vitamins A, D, C, E, B6, and B12, as well as minerals, fiber, and phytochemicals. Foods like walnuts, garlic, sun-exposed mushrooms, tofu, carrots, oranges, chia seeds, broccoli, and turmeric are excellent choices. 

Superior Ways to Age: The Role of a Whole Food, Plant-Based Diet 

Aging gracefully doesn't mean adding years to your life but adding life to your years. Healthy aging involves developing and maintaining functional abilities that contribute to well-being in later life. 

A whole-food, plant-based diet emerges as the ideal approach to healthy aging. Research indicates that a higher intake of vegetable protein leads to fewer deficits in functional impairment, better mental health, and vitality, and reduced use of health services. So, make it a marvelous Meatless Monday and prioritize plant-based eating for a longer, stronger life. 

The Whole Food, Plant-Based Difference 

While the term "vegan" defines what a person doesn't eat (animal products), a "whole food, plant-based" diet encompasses everything they eat. It emphasizes whole, unprocessed foods that prevent and even reverse chronic diseases while eliminating harmful carcinogens and toxins. 

This dietary approach allows us to savor the abundance of natural foods that promote longevity and vitality without adding or subtracting anything from them. So, embrace the power of whole food, and plant-based eating to enhance your health and well-being. 

Weighing the Risks: Tobacco and Marijuana's Impact on Lung Health 

New research unveils startling insights into the impact of smoking on lung health. Surprisingly, the damage caused by marijuana use can be comparable to that of tobacco, even though marijuana users smoke significantly fewer cigarettes.

 The key lies in the way these substances are smoked. Marijuana smokers tend to inhale more deeply and hold the smoke longer, leading to more tar deposits in the lungs. Therefore, even occasional marijuana use can result in significant airway injury, equivalent to smoking multiple cigarettes daily. Neither habit aligns with a healthy lifestyle. 

Guardians of Our Well-Being: Strengthening Immunity Through Gut Health 

Our immune system's strength is intricately connected to the health of our gut. Astonishingly, 70% of immune cells reside in our gut, where they work tirelessly to protect us. 

To bolster your immunity, focus on maintaining a diverse plant-based diet. Aim to consume at least 30 different whole foods each week, as these provide essential nutrients like Vitamins A, D, C, E, B6, and B12, as well as minerals, fiber, and phytochemicals. Incorporate foods such as walnuts, garlic, sun-exposed mushrooms, tofu, carrots, oranges, chia seeds, broccoli, and turmeric, which promote gut health and overall well-being. 

Fix-It Friday Delight: Roasted Cauliflower Steaks

For a quick and delightful side dish, try Roasted Cauliflower Steaks. Here are the ingredients:

 Ingredients:

 * 1 head of cauliflower

* Balsamic vinegar or liquid aminos

* Nutritional yeast 

Directions: 

1. Cut the core out of a head of cauliflower, then cut it into long, flat slices.

2. Place them flat on a lined pan and drizzle the slices with balsamic vinegar or spray with liquid aminos, followed by a sprinkle of nutritional yeast.

3. Bake for 25 or 30 minutes until the cauliflower is browned and crispy. Liquid aminos are like soy sauce, and nutritional yeast looks like flaked cheese - you can find them at almost all grocery stores! 

Prioritizing Mental Health: Awareness and Support 

During National Mental Health Awareness Week, it's crucial to foster awareness not only of our own mental well-being but also of those around us. In these challenging times, stress, burnout, and overwhelm have become all too common. 

To support mental health, remember to be present, reflect before reacting, and foster open conversations about tough emotions. Seek help and resources when needed and listen to those who are struggling. We are here to support one another, as God intended. 

Harnessing Antioxidant Power: Food for a Better Mood 

Free radicals, those unstable molecules responsible for tissue damage and aging, may also play a significant role in various mental health disorders. Fortunately, we can combat them with antioxidant-rich foods—primarily fruits and vegetables. 

It's important to note that relying on antioxidant supplements or fortified drinks falls short. Food sources of antioxidants are linked to improved mood and mental health. Select foods like blueberries, raspberries, kale, pecans, strawberries, artichokes, and greens to enhance your mood and overall well-being. 

Plantify Your Plate for Health and Happiness 

As we wrap up another inspiring week, remember that your dietary choices have a profound impact on your health and well-being. By adopting a plant-based approach to eating, you not only nourish your body but also support your mental health, strengthen your immunity, and promote longevity. 

So, let's plantify our plates and embrace the journey to health and happiness. Have a fantastic weekend, everyone!