Jack Needs the Bean Stalk, But Not the Donuts

 

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.

 A short week and happy holiday week everyone!

 We know that beans are SUPER powerful, plant-based proteins that are loaded with prebiotics and antioxidants, but which are the best ones for our health? The top five are pinto beans, black beans, small red beans (not the larger kidney beans), garbanzo beans, and in number 1 place are LENTILS! Lentils are perhaps the "best among all tested legumes for the development of a dietary supplement for promoting heart health and preventing cancers."  Simply adding beans to a meal, including breakfast, slows down our stomach emptying so you feel fuller longer, and reduces oxidative stress and inflammatory responses, just to name a few benefits. When subjects were fed a cup of chickpeas daily for 3 weeks, bad gut bacteria were crowded out, and the good bacteria increased, allowing our gut microbiomes to be healthier! Add beans to your plantified plates and have a terrific Tuesday everyone!

 Established in 1965, the IARC is the international agency for research on cancer. It aims to find preventive measures and reduce the burden and suffering from cancer. They classify carcinogens - those substances that cause cancer - into groups. For example, Group 1 carcinogens have sufficient research findings to be classified as "carcinogenic to humans." It is important to know that along with many tobacco compounds, alcoholic beverages and processed meats are listed - because they cause cancer. What we drink and eat matters so much when it comes to cancer. Live longer and live stronger by avoiding tobacco, alcohol, and processed meats like ham, bacon, sausage, deli meats, hot dogs, and cold cuts. Have a wonderful Wednesday everybody!

 

 In 2015 US Dietary guidelines advised eating less sugar… and the soda-funded "International Life Sciences Institute" sponsored a review that concluded that the guidelines were simply not trustworthy. It is an example of how opinions are biased due to industry funding, as it was paid for by companies like Coca-Cola, Hershey, Red Bull, and the makers of Oreos. And, the writers of the research swore they were not biased, but that turned out to be false… so they had to retract those statements. There were some bright spots – candy companies like the makers of Snickers, Skittles, and M&M’s broke ranks with the other food companies and denounced the paper. They knew that telling people to ignore guidelines to cut down on sugar made them all look bad. The best way to get your sugar is from nature's candy – a plethora of fruits that are sweet AND loaded with fiber and nutrition!

 It is "fix it Friday" and we are fixing our favorite veggie sandwich! Ikaria, Greece is one of the five Blue Zones in the world where people live longest and best, and their sourdough bread is a staple there. Start this sandwich off with two thick slices of bread and drizzle olive oil on it, then toast it in the oven. Spread your favorite hummus on the untoasted side of the bread. Layer on thinly sliced tomato, avocado, radishes, and cucumber, a small handful of peeled and grated beet and of grated carrot, your favorite greens like spinach or arugula, drizzle on balsamic vinegar, and then add the other piece of toasted bread to the top.  Welcome to raw beets! Beets contain nearly ALL the nutrients we need - loaded with vitamins and minerals and low in calories and fat. Slice up all the veggies, have a variety of greens, various bean, and hummus spreads, and let everyone make their own sammies on this fantastic Friday!

 From LAST YEAR :)

 This month is prostate cancer awareness month, and it is especially important because more than 10% of men will be diagnosed with prostate cancer, making it the most likely cancer diagnosis for them. But there is lots of good news that we will cover this week - since we did not have meatless Monday yesterday, we are going to double up on it today! A landmark study showed that men who ate a Western diet - the standard American diet that is heavy in meat - had a 250% higher risk of prostate cancer-related death...but those who ate a whole-foods, plant-based diet had a 37% lower risk of death from ALL causes. This week we will cover specific recommendations for ways to reduce your risk of prostate cancer, or for those men in your life. Meatless is a good place to start and have a terrific Tuesday everyone!

 More about prostate cancer awareness month today, with not-so-surprising news that like all cancers, avoiding meat and dairy improves not only your overall health but your ability to thwart prostate cancer. We are going to share some specific recommendations today on what to avoid, men. Based on a large Harvard University prostate cancer study, as well as mortality data, eggs and poultry may be the worst offenders. Men who consume only three eggs per week have an 81% higher risk of dying from prostate cancer. It appears the choline in eggs, which is converted into a toxin called tri-methylamine, is the culprit. Then the link between eating poultry with prostate cancer may be due to the cooked-meat carcinogens - for some reason they build up more in the muscles of chickens and turkeys than in other animals. We have talked about this before - when we cook meat it causes cancer-producing substances called HCA. So, you can be healthier men, on this wonderful Wednesday, by eating fewer eggs and less poultry!

 One more day of talking about what NOT to do to prevent prostate cancer, which is the number one cancer faced by men in our country. We talked about avoiding eggs and poultry yesterday, and there is also evidence that the hormones in dairy products, and other growth factors, can stimulate the growth of hormone-sensitive tumors like prostate cancer. And of course, we have talked about its relationship to heart disease and other conditions. Men placed on a plant-based diet for a year showed that their blood could suppress cancer cell growth by 70%, which is nearly eight times the stopping power compared to those who ate meat and dairy. So, power up your plate with plant-based foods to thwart prostate cancer and live longer and stronger! 

 It is prostate cancer awareness month - prostate cancer is a frightening diagnosis to receive, and though many men survive it, the long-term effects of treatment and surgeries can be life-altering. So, let us do all we can to prevent it! In addition to removing poultry and eggs from our diets, there are things we can add. Exercise helps - daily moderate exercise improves oxygen in our cells and rids us of toxins, especially if we do it outside with fresh air and sunshine. Then add flax seeds - yes, those tiny little seeds are packed with a punch when it comes to tumor suppression - buy them whole and grind them right before you toss them into your smoothie or oatmeal. Lastly, if you were to add only one thing to your diet to help prevent prostate cancer it is those cruciferous veggies! One serving a day of broccoli, brussels sprouts, cabbage, cauliflower, or kale can cut the risk of cancer progression by more than 50%! Have a fantastic Friday everyone!

 References:  "How Not to Die, Discover the Foods Scientifically Proven to Prevent and Reverse Disease" by Michael Gregor, M.D. and "Undo It", How Simple Lifestyle Changes Can Reverse Most Chronic Diseases" by Dean Ornish M.D. and Anne Ornish

Health Conditions are Preventable & The Blue Zones

 

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

Content is 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.

 What if there was a medication that could successfully treat and even REVERSE heart disease, the #1 killer of people, along with many other chronic conditions and it only had positive side effects? And what if it were low cost? Well, it is available, and it is known as the “Food as Medicine” movement, with foods from minimally processed plants. It is growing worldwide but one of the roadblocks is that many believe that once someone has a diagnosis of conditions like heart disease, cancer, type 2 diabetes, or high blood pressure, they do not think there is anything that can be done other than living with the medications and hope it does not get worse. Stay tuned this week to learn the fantastic news to live longer and live stronger – big hint…have a marvelous Meatless Monday, everyone! 😊.

 There is a reason more are referring to health issues such as diabetes, high blood pressure, and others as “conditions” rather than “diseases” because they are conditional – conditioned upon the lifestyles we choose. The word “disease” sounds like it is a forever thing when it may not be! The fact that a whole food plant-based approach provides a safe, effective, low-cost alternative to reducing symptoms and treating the causes is unknown to many. Thankfully, the word is spreading, and physician groups are recommending plant-based diets to their patients. The side-effects are only positive, such as increased energy, improved digestion, and treating many conditions while eating unlimited quantities of satisfying foods! So, search “whole food plant-based” and “Food as Medicine” to learn the best ways to plantify your plates, and have a terrific Tuesday everyone!

 In 1665, England started keeping mortality statistics when a person died in an accident, falling down the stairs…and that same week nearly 4,000 people died of the plague. Today, the modern plague is not COVID, but heart disease. It is the number one killer of men and women. Decades ago, Nathan Pritikin, then Dean Ornish, then other scientists at the Cleveland Clinic showed the natural cure for coronary heart disease. Dr. Hans Diehl developed the Complete Health Improvement Program (CHIP) which was an affordable 30-day lifestyle intervention to be delivered to individuals in their community. Teaching patients to embrace centering their diet around whole plant foods was optimal but it was not rigid – and after just 4 weeks there was an average weight loss of six pounds, blood pressure dropped six points, and bad cholesterol levels went down 16 to 32 points and blood sugar levels dropped as well. Move a little every day in your plant-slant journey and have a wonderful Wednesday everyone!

 More than a decade ago, a paper was published titled, “Healthy Living is the Best Revenge” showing that the following four simple healthy lifestyle factors can have a strong impact on the prevention of chronic diseases. We are talking 80 percent less chronic illness risk, slashing diabetes risk by 93 percent, heart attack risk by 81%, and cancer by 36 percent! WOW! What are the four behaviors? They are: not smoking, not being obese, getting half an hour of exercise each day, and eating with a plant-slant (meaning little or no meat and lots of fruits, vegetables, nuts, whole grains, and beans). “Finally, a regimen to extend human life expectancy” was exclaimed. How have we done since then? Not well…but recently the tide is turning. And it is never too late to turn back the clock! You can do it, one step and one forkful at a time!

 In 1903, Thomas Edison predicted that the doctor of the future would give no medicine but would instead instruct their patient in the care of the human frame in the diet in causes and prevention of disease. One hundred years later the American College of Lifestyle Medicine was born. They prescribe drugs, but also recognize that the leading causes of death are caused mostly by lifestyle – particularly what we put in our mouths:  food and cigarettes. Great news - we can stop blaming our genes and focus on the significant portion (over 70%) that’s totally within our control: those 4 simple lifestyle factors bear repeating: not smoking, not being obese, a half hour of exercise, and a diet of fruits, vegetables, whole grains, and less meat is what’s under our control – reducing our risk of disease by 78%.  Following these steps is like turning back the clock for 14 years! Have a fantastic Friday everyone!

 And from the archives:

 On this Meatless Monday let us talk AGAIN about the Blue Zones – those five places in the world that are nowhere near each other, but their populations live longest and best and they all share the same patterns – much of which is what they consume nutritionally. The twelve superfoods that boost your immunity and energy (and don't we all need that now?!) are eaten in all five of the Blue Zone areas. Let us start today with three:  turmeric, barley, and shiitake mushrooms. Turmeric is a spice that reduces inflammation and is. a potent antioxidant, barley is a whole grain that is loaded with nutrients, fiber, and antioxidants (except you do not want to purchase pearl barley – it is not a whole grain) and shiitake mushrooms contain more than one hundred different compounds with immune-protecting properties! Make a soup tonight that is meatless, with barley, turmeric, and these powerful mushrooms and lots of other veggies to power up your immune systems!

 Yesterday we talked about the Blue Zones, those five areas of the world where people live longer and better lives, and they eat twelve superfoods for boosting our immune systems AND energy. Yesterday we suggested a soup with three of them – turmeric, shiitake mushrooms, and barley and today it is all about beans and greens. All kinds of beans – red beans, pinto beans, black beans, garbanzo beans, black-eyed peas, lentils – all are great sources of protein and are anti-inflammatory, one of the best immune-boosting types of foods we can eat. Then greens – wow they are SO nutrient dense, loaded with antioxidants and powerful compounds AND it turns out they are the source of a chemical signal that is important to a fully functioning immune system. So, throw some beans and greens into that soup and have a terrific, healthy Tuesday everyone!

 Let us talk more about the top 12 – the twelve best foods to consume to keep our immune systems strong and our energy levels high, based on research on the Blue Zones of the world. We already talked about beans and greens, shiitake mushrooms, turmeric, and barley, and here are a few more:  sweet potatoes, garlic, and olive oil. On the sweet potatoes – do not confuse them with yams – they are not the same in health promotion. Sweet potatoes are high sources of beta-carotene, which converts to vitamin A in our bodies and is critical to healthy immune systems. Garlic is one of nature's most powerful natural medicines, and olive oil is anti-inflammatory, and you would not think it but has lots of antioxidants. Make sure it is green and extra-virgin, and do not cook with it – drizzle it over the garlic and sweet potatoes and in salads. Have a wonderful Wednesday everyone!

 All week we have talked about the Blue Zones and the twelve foods that boost our energy levels and immune systems the MOST:  beans, greens, sweet potatoes, barley, olive oil, turmeric, garlic, and shiitake mushrooms. Today we add the last four: fruits, nuts, green tea, and oats. Fruits, well, what can we say – every fruit is loaded with health. Nuts of all kinds are also loaded with anti-inflammatory properties and fiber to help other nutrients get powered up. One of the beneficial compounds in green tea has a powerful ability to increase the number of "Reg T" cells that play a key role in immune function. Lastly, the selenium and zinc found in oats help boost our infection-fighting blood cells and ward off infection to help us live longer and live stronger!

 All week long we have been talking about the twelve superfoods that boost our immune systems and energy - they are:

sweet potatoes and shiitake mushrooms
     
oats and barley
 
green tea and olive oil
 
garlic and turmeric
 
all nuts, greens, beans, and fruit.

 We mentioned that they are all high in antioxidants and are anti-inflammatory, but how does that help our immune systems? Many natural processes in our bodies create waste, some of which form free radicals. If they are not neutralized, they can cause damage in our bodies which leads to inflammation, a precursor to many health issues such as cardiovascular disease and cancer. Antioxidants BIND to free radicals to stop their damage. Have a fantastic Friday everyone!

Reference:  The Blue Zones by Dan Buettner

Meat Protein - The Myth & New "Fix It Friday Recipe"

 

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.

 We have all heard the phrase, “more is not always better” – today in our country, malnutrition is one that is excessive – in calories, saturated fats added sugars, and salt. In the year 2000, 30% of us were obese – today it is over 42%. Obesity increases the risk of high blood pressure, type 2 diabetes, heart disease, stroke, and cancer. Elevated cholesterol, associated with eating high levels of meat, butter, and cheese, along with eating too little fiber and healthy fat, increases our risk of developing heart disease, stroke, and peripheral artery disease. High blood pressure, also devastating to our health, is a result of not getting enough activity, excessive salt intake, being overweight, smoking, and not managing stress well. Much of why individuals have diabetes is due to lifestyle, such as being overweight, low physical activity levels, and increasing amounts of abdominal fat. Being overweight or obese is reversible – and the healthiest way is to have Meatless Monday more often!

 It is not commonly known that being overweight or obese increases the risk of developing cancers such as uterine, breast, ovarian, kidney, liver, pancreas, thyroid, and colon cancer. Yes, the acronym for our Standard American Diet is “SAD,” and it drives our weight issues. But there’s super news – we have a choice! We do not have to continue the destruction of our bodies and future selves – we can do quite the opposite. For those interested in eating more plant-based and healthier, the No Meat Athlete Cookbook is great, and the Food Monster App has thousands of delicious recipes.  Plantify your plates and have a terrific Tuesday everyone!

 The concept that “protein is good and the more the better” along with “protein quality” definitions that favor animal protein fosters the impression that eating more meat, eggs, and dairy is healthy…but this is in direct opposition to nutritional guidelines based on research. But isn’t protein, protein? It is not – unlike animal-based protein, plant protein is low in branched-chain amino acids which improve metabolic health. People who eat more protein tend to live shorter lives – due to the increased consumption of animal protein and the resulting health issues. Plant protein does just the opposite. Replace animal protein with plant protein to live longer and live stronger have a wonderful Wednesday!

 This is interesting! Those who suffer from allergies appear to have decreased risk of certain cancers! Their immune systems may be working overtime to fight pollen and dust, and at the same time taking out cancer cells as well. Wouldn’t it be great to boost our immune systems without suffering allergies? We can! Mushrooms, with their array of unique myconutrients, may do the trick. And adolescents living in areas where more grains, veggies, and nuts were consumed were significantly less likely to have wheezing, allergic issues, and allergic eczema. Children that eat two or more servings of veggies a day have only half the odds of suffering from allergic asthma. Those who suffer from seasonal allergies may also benefit from drinking green tea. We live in an area where allergy season may be almost all year round – give these tips a try and see what happens!

 We are launching something new today - "Fix it Friday" where we will share a recipe with you! Labor Day weekend is HERE, and it is a great time to grill veggies - easy with kabobs of mushrooms, peppers, onions, sweet potatoes - anything you like and put them on the grill. I microwave the potatoes a bit because they take longer. A grilled "cauliflower steak" is awesome - slice a huge head and spray with a little olive oil or avocado oil and grill on both sides. But we need a grillable veggie burger! Try Beyond Burgers (20 grams of protein, no soy, no GMO, no cholesterol), OR make your own to be the healthiest: 

 Easy Grillable Veggie Burgers from the Minimalist Baker:

•  One cup of cooked brown rice
• One cup of raw walnuts that you have heated in a skillet for a few minutes
• 1/2 Tbsp of olive oil
• One-half medium white, finely diced onion
• 1 Tbsp of chili powder, cumin, and smoked paprika
• 1/2 Tbsp salt
• 1 1/2 cup cooked black beans that are rinsed off and drained
• 1/2 cup of panko crumbs for gluten-free or breadcrumbs
• 3 to 4 Tbsp BBQ sauce
• Heat up the oil and onion and sauté them.
• Add the cooled walnuts to a blender with the spices and blend them.

In a large bowl, mash the black beans with a fork and add all the other ingredients. Mix the well and add more BBQ sauce if it is dry. Make patties and put them on the grill! It sometimes helps to put oil on the grill.

 And a BLAST from the past :)

 This week we are going to talk about "health on the shelf" - how we can improve on those things we put in us, on us, and have all around us that are toxic. It is hard to believe, but there are more than 80,000 chemicals that are approved for use in our society, and of course, they end up in our air, food, water, soil, AND cells. Research shows that when the levels of chemicals in our bodies increase, so do our rates of disease. Chemicals stick to proteins in our bodies, forming new antigens that our immune systems do not recognize. These new combinations lead to an increase in autoimmune reactions. The good news is there are things we can do to reduce the chemical load AND remove them from our bodies, and you can guess that it involves veggies! So, add more of them on this meatless Monday, and stay tuned for more info this week about your health on the shelf!

 It is all about health on the shelf this week - the fact that we are slathered with, ingesting, walking in, and living in lots of chemicals, and what we can choose for the shelf to reduce them. Food choices are important - organic is as clean as we can get and if you cannot find organic, go to EWG.org to get their list of the "Clean 15" and the "Dirty Dozen" lists. HOW we prepare and store our food and liquids is important as well - use stainless steel or glass bottles for water, and for cooking and storing food. Do not drink from plastic or Styrofoam cups and if you must use a straw, get a few metal ones. BPA-free bottles are better, but still plastic. The big key - stay away from plastics as much as possible - they leech into our bodies and are bad actors for immune systems! Have a terrific Tuesday everyone, with healthier foods and fewer plastics!

 We have been talking about health on the shelf - with over 80,000 chemicals in and around us, we can find ways to reduce the toxic load. Yesterday we shared to eat organic, prepare and store foods and beverages in stainless steel or glass, and stay away from plastics of all kinds - even soda cans are coated with plastic. Additionally, choose skincare and other personal care products that are chemical-free. The average woman has used twelve different products and the average person has used eight different products BEFORE BREAKFAST - it equates to hundreds of chemicals. READ THE LABELS, just like you do foods. Stop using them - we do not need perfumes or colognes. Cut out all you can and substitute clean ones for those you cannot live without - go to EWG.org for skin deep products to avoid, and purchase. Buy bamboo toothbrushes with BPA-free bristles - they are available in many stores in Cape and use natural toothpaste, lotions, hair products - everything that goes on you or in you. Have a wonderful Wednesday everyone!

 MORE about health on the shelf and today it is about our homes - this is a hard habit to break, but do not wear your shoes into the house... have an "indoor pair" you put on at the door. We walk in pesticides, herbicides, petroleum products, cleaning products - all kinds of chemicals all day long, then track them all over the house if we keep those same shoes on. Use only cotton bedding that has no flame retardants and choose hemp or cotton clothing as much as possible because of the plastics and chemicals on them. And of course, wash everything in chemical-free cleaners. Lastly, take care of the air in your home:  clean the air with a good quality air purifier that gets rid of toxins, get your air ducts cleaned regularly, and use the pleated electrostatic air filters for the furnace. All these things can help our immune systems and calm down inflammation so we can live longer and stronger!

 We have talked all week about the massive number of chemicals we put on us, in us, and have in our environments, and ways we can avoid them. There is no way to avoid them all, but it helps that there are proven ways to eliminate them even after they are in us! First, increase consumption of broccoli, cauliflower, cabbage, kale, brussels sprouts, and arugula -these are cruciferous (crew sif er us) veggies that ramp up our abilities to detoxify chemicals. Some of the nastiest air pollution compounds are excreted at least 50% more when we eat broccoli! Non-cruciferous veggies like avocados, squash, asparagus, peppers, and carrots are detoxifiers as well. Also, get plenty of sleep and manage stress - our bodies detox when we rest. Drink plenty of water, and exercise to increase urine output and sweat - many toxins leave our bodies through these routes. So, on this fantastic Friday, detox with the right foods, plenty of rest, drink lots of water, and exercise to live not only longer but better!

 Reference:  "Betrayal:  The Autoimmune Disease Solution They're Not Telling You” By Dr. Tom O'Bryan

 

Urban Gardens, Healthy Travel & The Best Plant Proteins

 

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

Content is 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.

 There is a relatively new term you may hear, called "regenerative agriculture" - growing food in ways that feed not only humans but the ecosystem that produces it - restoring soil and managing erosion and water usage are just a few examples. Healthy produce has become a priority for more of us, and a company called "WhatsGood" introduced a model that bypasses farmers' markets to allow consumers to order goods online directly from farmers for home delivery.  They are in twenty-one states, not yet in Missouri, but their app looks great! It is Meatless Monday, and those farmers' markets are in full swing, so take adv! age of them and have a marvelous Monday!

 To get healthy produce into areas called "food deserts" - mostly urban areas that have access to little fresh food, some nonprofits are getting creative. Small farms in cities are being created and not only are they growing food, but they are also educating, training, and developing leaders in growing crops. The foods are then loaded on buses that deliver to the local communities and health centers and churches. Interest in gardening and in volunteering has increased since the pandemic, and it contributes to better health for all involved! South Side Farm, sponsored by Saint Francis Healthcare System, is a great example. Have a terrific Tuesday everyone!

 

 Yesterday we talked about the rise in urban gardens and the importance of fresh produce that is available for everyone. Not only does it benefit the recipients greatly, but there are also many health benefits of gardening. Simply being outside in a GREEN space is good for our mental health and it reduces stress. Gardening also counts as an exercise that boosts our immune systems, and of course, pushing a tiller or lawn mower is even better :) Gardening gives us a sense of purpose, connects us with others who enjoy it, allows us to be "in the moment", and importantly gives us something we can count on. Knowing we come home to a few minutes of yard work or gardening gives us certainty, which boosts our mental health. And plantifting your plate with your produce makes us healthier too! You can do a tiny garden in your kitchen window if you do not have much space. Have a wonderful Wednesday and happy gardening!

 For many years, a good number of us avoided corn because we considered it "unhealthy". Associating it with high fructose corn syrup is part of the turn-off, as well as the heavy butter and salt that normally goes with it. But it is time to reframe corn as a healthy food that is loaded with fiber, vitamins, and minerals AND even though it is called sweet corn, it has less sugar than beets or fruits. It is also a good source of protein and antioxidants. Popcorn is too! In Costa Rica, a Blue Zone where people live longest and best, they lean heavily on what they call the "three sisters" of corn, squash, and beans. But - they do not add butter or salt, which effectively negates all the health benefits. Put corn in fresh salsa, soups, on salads, and get Skinny Girl popcorn for your health on the shelf!

 Recent results of the Global Burden of Disease Study shocked many, finding that consuming more than just two teaspoons of wine or 2.5 tablespoons of beer a day causes health risks, stating, "Young people should not drink". Oxford University also completed a large study showing there was "no safe dose of alcohol" when it comes to brain health. And a study in Ireland just concluded that alcohol poses a greater risk of heart disease than previously thought. We cannot forget that ethanol breaks down to a known cancer-causing compound that damages our DNA. The best beverages for these fantastic bodies we have been given have no calories, no side effects, and little to no cost:  water and tea. Start reducing your alcohol consumption today to live longer and live stronger on this fantastic Friday!

 And from a year ago:

 On this Meatless Monday let us talk about the BEST plant-based proteins - even though we get way more protein than we need in America, you can switch to more plants, and rest assured you will be covered! So, the countdown is:

#10 Walnuts

#9 Cashews

#8 Chia seeds 

#7 Oats 

#6 Flaxseed 

#5 Pistachios 

#4 Almonds 

#3 Hemp seeds  

#2 Peanut butter 

#1 Pumpkin seeds - they have eleven grams of protein in a quarter cup. So, on this Marvelous Meatless Monday, add some nuts, seeds, oats, and peanut butter for your protein!

 Haven't the Olympic games been incredible? So much discipline, determination, and skill, and some extraordinary and inspiring stories of their journeys. As we have talked about before, The Blue Zones, where people live the longest and best, have found that exercise is good not only for our bodies but for our minds and souls, and it releases endorphins that give us a sense of well-being. VERY interestingly they have found that synchronized movement with others, such as in sports, leads to connections that are important to longevity. Close social relationships in sports make us perform better - sprinters who practiced alone had slower races than those who warmed up coordinated with others - by a lot! And those hugs, high fives - the social motion that goes along with it? Those also make us perform better! In our world where a third of us are chronically inactive, finding a friend to move with might be the ticket. Have a terrific Tuesday everyone!

 Summertime is vacation time for many families - especially after last summer of limited travel and it is interesting to know that there is a lot of research being done to find out how we can stay healthier while we travel. Corporations are also concerned about this because they have employees who travel a great deal for work - keeping them healthy is important to their productivity. Interestingly, staying in "decent hotels" where there is good security, it is clean and comfortable can reduce stress and improve health. Wearing noise-canceling headphones on flights can help - engine traffic from the jet is a major stressor for our bodies and minds! So, book a good destination and buy some of those headphones to improve your health on trips - and have a wonderful Wednesday!

 

 Yesterday we talked about ways to stay healthy while we travel - staying in safe, clean, and comfortable accommodations and wearing noise-canceling headphones can help reduce our stress. Additionally, eat and drink your water - only more of it while you travel. We have mentioned this before - drinking water is important but not as important as eating hydrating foods - you know, fruits and vegetables. Not only are they hydrating, which is important when we travel, but they are loaded with nutrients and antioxidants that are health-promoting, to help our immune systems. Chia seeds are excellent to toss into a smoothie because they absorb a lot of water and convert it to gel water - more hydrating than water! So, hydrate up when you travel through your foods and live longer and live stronger everyone!

 Let us talk more about staying healthy while you travel - IF you start to feel sick or run down, avoid these foods:  sugar, dairy, and wheat. They are the most inflammatory things we can consume. Also, take along lavender oil to help you relax, peppermint oil to prevent vertigo and nausea, and lemon oil to boost your mood. Very importantly, when we travel, we should MAKE SLEEP A PRIORITY. As much as we want to see and do all we can, the rest of our cells is critical to combating illness and feeling good. As soon as you step onto a plane or get into the car, adjust your mind to the clock at your destination and eat and sleep accordingly. The last thing - it is interesting to note that travel wellness is the biggest new thing in the tourism industry - travelers want to focus on their health throughout their trips. Have a fantastic Friday everyone!

 Reference:  The Blue Zones by Dan Buettner

Eating the Rainbow for Tummy Health

 

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

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

 We know that gut health is the foundation for better digestion, increased metabolism, decreased inflammation, and risk of chronic diseases. But how can we make it better? This week we will focus on some simple tips. Understand that gut health means overall health, meaning it is SUPER important in building your health and reversing the damage that has already been done. The first tip is, yes, like we always say, eat more whole grains, nuts, veggies, beans, and fruits. And remember the more variety, the better it is for our gut microbiome. Shoot for thirty different foods every week and go to mondaycampaigns.org for great recipes!

 Though it is so basic, gut health is crucial to our well-being. Interestingly, Hippocrates, the father of western medicine, believed that all disease begins in the gut. So, we have known this for a long time! To decrease inflammation and the risk of disease, we are focusing this week on simple ways to improve your gut microbiome. Brushing and flossing your teeth frequently helps our gut! Yes, bacteria in our mouths get to our stomachs and cause problems with the balance of gut microbes. Brush after each meal and floss every day to boost your ability to prevent disease. Have a terrific Tuesday everyone!

 All week we are talking about the ESPECIALLY important link to long-term health - the health of our gut microbiome. Healthy gut, healthy life, meaning it is critical to our overall wealth of health! In addition to eating thirty different foods each week, eating fermented foods like sauerkraut, kimchi, and tempeh will increase the beneficial bacteria in our gut. If you are not familiar with tempeh, it is fermented soybeans that can be crumbled up on salads or added to any hot dish. All these foods can be found locally, so power up your plantified plates with fermented foods and have a wonderful Wednesday!

Here are some additional tips for boosting the health of our important gut microbiomes:  consume dark chocolate, red grapes, almonds, onions, blueberries, broccoli, and green teas. The powerful compounds in these foods improve gut health overall. Look for the 80% or higher cocoa content for dark chocolate, as you will get too much sugar with the lower concentrations. Stock up your health on the shelf with these foods to live longer and live stronger!

 Our last tips for boosting the super important health of our gut microbiomes are to help our good gut bacteria fight the bad bacteria by adding spices such as turmeric, ginger, garlic, and cinnamon to our foods and by limiting artificial sweeteners. Our gut is truly where all the magic happens to build the foundation of our health, prevent disease, and reverse diseases - you can start improving it today! Have a fantastic Friday everyone and if you have not already signed up for Nutritionfacts.org, do so today to get more of these useful tips!

 And some powerful stuff from LAST August!

 Yes, it is AUGUST, and did you know that August is Summer Sun Safety Month? It makes sense - but did you also know that plant-protective nutrients can function as internal sunscreens to help stop the harmful UV rays? Yes, antioxidants are powerful in protecting us from sunburn, UV-induced skin damage, aging, and even skin cancer. The best foods to incorporate into our diet to provide the nutrients for that INTERNAL sun protection are avocados, carrots, dark chocolate, goji berries, grapes, green leafy vegetables, oranges, pomegranates, green tea, and watermelon. So, on this meatless Monday, load up on these great summer foods to protect your skin, but use an all-natural sunscreen too! Have a marvelous Monday!

 Let us talk more about the power of plants:  a large, 30-year study showed that those eating a mostly plant-based diet were 32 percent less likely to die from a cardiovascular condition, and 25 percent less likely to die from any other cause. They also found that if you move to a fully plant-based diet and stay there for one to three months, virtually everyone switched their taste preference to love those vegetable, fruit, and grain dishes and stopped their cravings for meat and dairy products. So, hang in there for just a few weeks so you can live longer and live stronger, and have a terrific Tuesday!

  One of the best ways to make sure that we get the phytochemicals (that fight inflammation and boost our immune systems), vitamins, minerals, and antioxidants we need is to "eat the rainbow". That means deeply pigmented fruits and veggies in at least five different colors - it assures that we get ALL those great micronutrients and get them in the right combinations to work together. Remember that the magic of our health and immune systems begins in our gut, and our gut functions best when we eat a widely diverse array of foods - strive for thirty different nuts, seeds, beans, fruits, vegetables, and grains every week. And have a wonderful Wednesday everyone and improve your wealth of health by eating the rainbow!

 Yesterday we talked about the importance of "eating the rainbow" to make sure you get five dark-colored foods every day - and there are apps for it! It is called Eat the Rainbow Food Journal, or Eat Five, or VegHunter. They will help you get a larger variety of green, blue, purple, red, yellow, orange, and brown foods we need! We know that our gut health is critical to our immune systems and preventing disease - and it is exciting to know that shifting to healthier plant-based foods can cause a big shift in our gut in less than five days. Great enzymes, probiotics, and prebiotics can be added to our gut to boost health and wellness. So, get one of those apps and live longer and live stronger everyone!

 Let us talk more about eating the colors - meaning deeply pigmented foods to boost our health. Dark greens have cancer-blocking chemicals and are high in folate and calcium for stronger bones, muscles, and heart regulation - think spinach, green tea, avocados, asparagus, and kiwi. Blue and purple foods literally wipe out free radicals, boost our brain health, reduce inflammation, and delay cellular aging. Add blueberries, blackberries, black grapes, and eggplant to your shopping list. Red foods like apples, beets, cherries, red peppers, and tomatoes are rich in lycopene, a potent scavenger of gene-damaging free radicals. Yellow and orange foods are high in vitamin C and beta-carotene, they inhibit tumors, detoxify our bodies, reduce inflammation, and boost our immune systems. Add apricots, cantaloupe, carrots, oranges, and mango to your day. Lastly, get lots of great nuts and beans to eat dark brown foods and gain healthy fat and protein, and lower cholesterol. Power up your plates on this fantastic Friday by eating the rainbow!

 References:  Natural Awakenings, July 2021, and Darin Olien.com