Kicking off "Transition Tuesday" and the Benefits of Quinoa!

 

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.

 Approximately 90 percent of the world’s calories are produced by less than one percent of the thousands of edible plants. The big three are wheat, corn, and rice but this may be unsustainable, given the ongoing climate crisis AND it is not the healthiest due to our need for diverse foods to function our best. Crops like quinoa might do better with drought and heat and are nutrient-dense. Quinoa has only been popular recently, but humans have been eating quinoa for more than 7,000 years! Boost your intake of grains and seeds by adding them to soups, tossing them in salads, or serving them as a rice alternative on this Meatless Monday! 

It is TRANSITION TUESDAY, and we will start featuring ways to move to a healthier lifestyle, every Tuesday! Here are some tips to get started. Put your "Why" on a note where you will see it every day, such as your bathroom mirror or computer screen. Why do you want to feel better, function best, reduce pain, have more clarity, improve mental health, live longer, and contribute more? Then search the internet for whole food plant-based recipes. Great resources are "Forks Over Knives", "The Simple Veganista" and "Nutritionfacts.org". Let us face it, most of us fix five or six things over and over again - so sometimes a cookbook with 200 recipes is overwhelming. Look for five or six recipes you know you will love and start with those, then build more. This week, the transition from buying cows' milk to buying almond milk or cashew milk – higher in calcium, no saturated fat, and a great way to live longer and live stronger! 

Monday, we mentioned quinoa is a better crop for drought and heat, helping us save water in production. And though it is not a "superfood", it is a GREAT food. In one study, a cup a day for 12 weeks led to a 36 percent drop in triglycerides - about the same as taking meds! Red and black quinoa has almost twice the antioxidant power of white. Like so many foods, the more color, the better! Find it in nearly every store and Google, '30 Best Quinoa Recipes" for fabulous dishes that will be a party in your mouth! 

The results of 50 randomized controlled trials show nearly all point to higher blood cholesterol with greater egg intake. And that is just looking at fasting cholesterol taken in the morning, not the higher "after-meal" states. Eating more dietary cholesterol ramps up your levels of cholesterol for hours after a meal, then we eat again! The big deal about cholesterol is heart disease is the #1 reason you will lose your spouses, parents, siblings, friends, and children. Check out egg alternatives for baking and breakfast, and check labels for egg products to improve your health on the shelf! 

It is Fix-it Friday and how about a delicious "Forbidden Bowl" from our friends at the "Be a Plant-based Warrior Woman?" 

Ingredients:

Teriyaki Tofu cubes

1-2 cups of forbidden rice (black rice)

4 -6 cups greens (napa cabbage, Bok choy, fresh spring greens)

1 large, sweet potato cooked and cubed.

1 ½ c edamame

½ c grated carrot

1 cubed mango

¼ purple cabbage, sliced

3 chopped green onions.

1 cubed avocado

Sesame Ginger Sauce or Lightning Dressing

Broccoli sprouts

 Directions:

Prepare the tofu cubes and sauce or dressing (also in their cookbook) and cook the rice according to directions. Place the greens in a serving bowl next to the rice and have separate bowls for all the other ingredients. Each person builds their own wonderful bowl and finishes with sauce or dressing. FUN and loaded with nutrients!

FROM THE ARCHIVES 

In the U.S. it is interesting to note that foods that are referred to as “junk” are sometimes the most consumed – candy, ice cream, chips, and more. The term “junk food” has been replaced in research by the term “ultra-processed.”  In many ways, it is not really food – it is industrial formulations that have long lists of ingredients which, other than salt, sugar, and oil, are not usually even found in a cookbook, because they are mostly "additives.”  There has been a dramatic rise in ultra-processed foods – in fact, they dominate our food supply – 71%. This is a big problem because they are high in calories and toxins, and low in nutrition. Up to 70% of what our children and teens eat during their day fits in this category! On this terrific Tuesday, help your children live longer and stronger by replacing junk food with the real deal.

 Yesterday we started the conversation on junk food – also known as ultra-processed food. As these food-like substances have increased, so has binge eating, which is now the most common eating disorder. These foods are engineered so you cannot have just one – people never binge on broccoli 😊. But ultra-processed foods are associated with bad health outcomes – not just obesity, but cancer, diabetes, heart disease, depression, and more. Populations with low meat consumption, high fiber, and minimally processed food intake have far less chronic disease and lower obesity rates – they live longer and disease-free. Studies have shown that on an ultra-processed diet, subjects ate about 500 more calories a day. So, look at your health on the shelf and literally, think outside the box… wrapper…or any packaging - and load up with real foods.  Have a wonderful Wednesday everyone.! 

You may have heard of a macrobiotic diet, which emphasizes whole grains, vegetables, and beans while minimizing meat, eggs, and dairy. For reasons only they know, they restrict fruit and encourage salt, which research shows is not healthful. Some of the most anti-inflammatory foods are herbs and spices, which we would recommend rather than the sea salt and soy sauce they use. Macrobiotic diets were studied, with only 3 weeks of being on strictly plant-based diets of whole grains, vegetables, and beans, and incredibly the subjects reduced their blood pressure by 10%, their bad LDL cholesterol by a whopping 35%, and fasting blood sugars by 38% - in just 21 days! And yes, they lost weight, but so much more. Plantify your plates and see what happens! 

Intermittent fasting has gotten a lot of attention in the past few years – in fact, it was the most popular dietary strategy among Americans in 2021. The advantages of IF include stabilization of blood sugar levels, reducing blood pressure, lower cholesterol and other heart-related factors and there’s evidence it can reduce cancer risk. But what is IF? The 16/8 method is the most popular, which means you fast for 16 hours (no food but water and tea) and eat within an 8-hour period. For example, breakfast at 8 a.m. and the last meal finished at 4 pm – no food in between. Try it and have a fantastic Friday everybody!

 

The Healthiest Foods Are Also The Best for Our Planet & and Buddha Bowls!

 

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.

 In November 2019, more than 11,000 scientists from 150 countries clearly and unequivocally declared “that planet Earth is facing a climate emergency.” One of the solutions they offer to help the climate crisis is “eating mostly plant-based foods while reducing the global consumption of animal products.” The same advice, to eat less meat, is good for reducing the risk of our number #1 killer heart disease, as well as for our planet. Think of it this way:  The least healthy foods cause the worst environmental impact whereas the foods with the most nutrition cause the lowest greenhouse gas emissions. It is a win/win on this Meatless Monday!

Yesterday we mentioned the most powerful thing we can do to reduce global warming, which is eating less meat and more plants.  We are in both a climate crisis and a health crisis. Unhealthy diets cause more death and disease than smoking, alcohol, drug, and tobacco use combined. How exciting that we can address both of these crises at the same time by plantifying our plates!  It could save the lives of more than 10 million people a year and help prevent the catastrophic impacts of global warming.  We can do this together AND live longer and live stronger!  Have a great Tuesday everyone! 

The healthcare benefits of a healthy global diet—a predominantly plant-based diet, a vegetarian, or a vegan diet—could save up to $30 trillion dollars a year!  Livestock production is the single largest driver of habitat loss and is a leading cause of soil loss and water and nutrient pollution. At least 80 percent of the deforestation in the Amazon is to raising cattle and grow feed crops like soybeans to export to other farm animals AND to make vegetable oil.  Most of the vegetable oil is from palm and soy used in highly processed junk foods.  It's sad this is happening, but wonderful that we can change it by simply eating plant-based whole foods, the way God made them for us.  Have a wonderful Wednesday everyone! 

We have talked all week about the power of the plate, to save our own lives and the planet, and it may seem like a dream.  But in Finland, the whole country cut down on butter - like by 75 percent!  And guess what happened?  An 80 percent drop in heart disease death due to their drop in cholesterol levels, largely driven by the countrywide dietary changes to lower saturated fat intake from butter.  Researchers have found time and time again that the more you decrease saturated fat content, the more your cholesterol drops, and the greater your health.  Don't let articles about butter being healthy fool you - live longer and live stronger by avoiding it.

It's Fix-it Friday and time for a Buddha Bowl!  They were the first bowls and the concept has exploded!  Called Buddha bowls because they are about balancing the different types of food you eat.  And that, they do! 

Ingredients: 

Firm tofu

Tamari (a very dark soy sauce, or soy sauce)

1-2 cups of brown rice

4-6 cups of spring greens

1 large, sweet potato cooked and cubed.

15 ounces canned chickpeas drained and rinsed.

2 cups cooked kale.

½ cup grated or sliced carrot

3 green onions finely chopped.

1 avocado, cubed.

Sauce of your choice, such as Lemon Tahini Sauce

Broccoli sprouts 

Directions: 

Line a baking sheet with parchment paper and set the oven to 400 degrees. Cut the tofu into cubes and toss in the tamari or soy sauce and allow to sit for 30 minutes.  Spread onto the sheet and bake 20 minutes until browned to your liking.  Cook the brown rice per the instructions. Allow each person to build their own bowl starting with the greens, adding brown rice and other toppings and the finishing touch of sauce and sprouts.  To find recipes for great sauces like Lemon Tahini Sauce and so much more, check out "Be a Plant-based Warrior Woman Cookbook"! 

A blast from the PAST! 

It is Meatless Monday and one of the criticisms of eating less meat is that “eating healthy is expensive.”  It may surprise you that some of the poorest countries eat a lot healthier than we do – because of the super healthy attributes of a few foods in their diets.  There are several ways to save money, eat healthier and purchase wholesome, delicious, nutritious foods on a budget – costing less than meat.  The first, of course, is to avoid eating out.  It’s costly and difficult to find healthy choices, with much-added sugar, salt, and oil.  Second, buy frozen whole-food veggies (except stay away from those white potatoes), and what we mean by whole-food is nothing has been added or taken away.  Beans are SUPERFOOD and SUPER CHEAP, as are whole grains and wonderful oats. Leafy greens are a staple for good health and should be eaten every day and aren’t expensive,  and nuts and nut butter can be cheaper than meat and packed with protein.  Also, save money by buying in bulk and freezing foods.  Watch for fruits on sale and chop them to freeze for smoothies.  Go to meatlessmonday.org to learn more! 

Not only can eating less meat be healthier for us, it doesn’t have to be expensive, but sometimes it’s hard to know how to begin.  There are several great cookbooks, like the How Not to Die cookbook that is all whole-food based, meatlessmonday.org, or nutritionfacts.org also have great recipes.  Before you buy a cookbook, see if your local library has some you can peruse. One of the keys to success is finding two, three, four, then five good “go-to” recipes that work for you and your family.  Instant Pots are great for transitioning to more beans and whole grains in our diets, and adding spices just dials up the nutritional value to boost our immune systems.  You can live longer and live stronger with these tips and have a terrific Tuesday everyone! 

As we grow older, we are prone to more serious illnesses, and eating right, exercising, and getting enough sleep are all important to prevent them.  A large new study suggests that the qualities of optimism, happiness, social support, and purpose in life are very important as well.  It turns out that how people feel about their lives is important to their health – those feelings have tangible, significant effects on how long we live.  Those with significantly higher than average satisfaction, positive feelings, purpose in life, OR optimism at age 50 lived an additional 5 to 8 years!  Having these feelings may lead to us taking better care of ourselves by being physically active, sleeping better, and engaging more in preventative healthcare.  It would also be the reason that it helps us cope better with stress.  The one aspect of well-being that was MOST protective was having a purpose in life.  On this wonderful Wednesday, have a check in on these four important keys to living longer! 

Ever feel like your brain is just foggy? If you’re having trouble staying focused, making decisions or remembering things, here are some ways to clear up that fog.  First, become more intentional about consuming news – repeated exposure to negative TV, newsfeeds, or social media “doomsday” topics wreaks havoc on our well-being so we need to break away from technology.  Second, exercise regularly and it should be outside if possible.  It truly clears our heads! Third, very importantly, stay connected to others. Socialization keeps our brains working better. Fourth, try new challenges – even walking a new route, or learning a new skill.  Lastly, be kind to yourself. Self-compassion includes not beating yourself up about forgetting things or being foggy-headed.  Enjoy a wealth of health everyone by trying these five tips! 

We’ve never discussed this before, but this ancient food has long been esteemed for its nutritional and medicinal properties, and new research has found it can improve our bone strength.  We’re talking about (wait for it….) PRUNES! Yes, study after study shows that eating a few prunes every day can help or delay bone loss, and lower the risk of fractures.  Plums are impressively high in nutrients with 15 different vitamins plus minerals and they are rich in antioxidants.  They are also loaded with fiber, nature's perfect prebiotic to get our gut microbiomes ready to fully absorb nutrients.  In addition to boosting bone health, they can help regulate blood sugar and benefit our heart health.  Add some health to your shelf by purchasing some dried plums today (just sounds better than prunes 😊 ) and have a fantastic Friday everybody! 

Sources:  NutritionFacts.org and "Be a Plant-based Warrior Woman Cookbook by Jane Esselstyn and Ann Crile Esselstyn

Midlife Cholesterol Increases Dementia - Danger of High Fat & Low Carb Diets

 

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.

 Having high cholesterol in your early 40s is associated with an increased risk of Alzheimer’s and dementia decades later. And your cholesterol doesn’t have to be THAT high – if yours is over 240, you have a 57 percent higher risk of developing Alzheimer’s compared to if it is under 200. It’s that the clogging of the arteries inside of the brain - the same thing that causes heart attacks and strokes, is choking off blood flow to the memory centers in the brain.  On this Meatless Monday, reduce saturated fat intake to help ALL your blood vessels!

  Yesterday we mentioned the increased risk of dementia in your later years if you have high cholesterol in your 40s – like way higher and recommended reducing your saturated fat intake to slow brain aging and improve blood flow to all your vessels.  How can we cut down on saturated fat?  By cutting down on things like cheese, cake, ice cream, chicken, pork, and beef.  Plantify your plates with whole foods like delicious bean dishes, and sweet potatoes, so MUCH is out there that heals instead of harms, and you can find great recipes at Nutritionfacts.org!

  Just five days of a high-fat, low-carb diet impairs energy metabolism in the heart, as well as cognitive function, showing such diets are detrimental to the heart and brain. It turns out that certain types of bacteria die and release “endotoxins", which are highly inflammatory.  The highest levels of them are found in meat – both red meat and white meat.  Having elevated levels of endotoxins may be detrimental to healthy aging, associated with a large range of diseases such as obesity, type 2 diabetes, heart disease, and depression.  Try cutting down or cutting out the meat and replacing it with nuts, seeds, beans, and veggies – try it for 2 weeks and see how much better you feel and function!

 Yesterday we mentioned endotoxins that are highly inflammatory – five days on a high-fat, low-carb diet, and endotoxin levels in the bloodstream roughly double. In fact, even a single meal can do it! A recent trial showed that a single meal high in saturated fat can impede attention, compared with an identical meal high in the kind of fat found more in nuts, seeds, and avocados. And this cognitive deficit was present five hours after the meal.  ALL of us – kids in school, parents, whatever we do each day – can benefit from a bump in our brain functioning by eliminating saturated animal fat.   We can live longer, and live stronger through our nutrition! 

It's Fix-it Friday and how about some Banana Protein Bites!

 INGREDIENTS

3 each banana -- dehydrated.

10 each dates -- pitted.

½ cup natural peanut butter -- or nut butter of choice

1 cup walnuts

3 tablespoons chia seeds

1 teaspoon sea salt

1 teaspoon cinnamon

1 teaspoon vanilla extract

1 tablespoon water

 INSTRUCTIONS

 1. Pulse the dates and walnuts to crumbles. Add the dehydrated bananas and pulse again. Add the nut butter, chia seeds, spices, and vanilla. Add water if needed to achieve a rolled ball consistency. Roll into 1 oz balls and refrigerate. 

A Blast from the Past!

It is hard to believe, but your body holds about 60,000 miles of blood vessels! Along with your heart, they make up our circulatory system -roadways that carry blood to every cell in our bodies. But when your circulation is poor, it slows or blocks the blood flow of the critical elements our cells need to function optimally. We do not think about it, but the cells in our eyes need oxygen and nutrients, as well as our ears, our muscles, and every other cell in our bodies. If we have poor circulation, our cells simply do not get all the oxygen and nutrients they need, which is bad in so many ways. One of the best ways to increase circulation is through nutrition - eat more plants and less meat and less salt - all of which will keep your blood pressure and cholesterol levels in check to have clearer blood vessels. It is Meatless Monday so check out meatlessmonday.org for great meatless ways to increase your blood flow! 

Yesterday we talked about those 60,000 miles of blood vessels in our bodies that deliver critical. oxygen and nutrients to each of our cells. We can all benefit from increasing our circulation and of course, a wonderful way to do that is by increasing our movement. Walking every day, 30 minutes, outside in the sunshine is the best exercise our bodies can receive. Put your hands on your waist and inhale DEEPLY, trying to push your hands out with this lateral breathing. Then exhale hard through your mouth. This gets oxygen and nutrient exchange optimized! Take breaks during the day to do the same thing. Boost your circulation starting today, to live longer and live stronger - and have a terrific Tuesday everyone!

 It is all about increased circulation this week - we already covered the importance of eating right and exercising. It is interesting to note that stretching and doing yoga, with twisting and those inversion moves like downward dog. n improve blood flow. One of the best ones is called "legs” up the wall" where you simply lay down on the floor next to a wall and elevate your legs on it for a few minutes, and take deep, lateral breaths. Smoking is the habit that is hardest on our blood vessels - the sooner you quit, the sooner your health will get better. Have a wonderful Wednesday everybody! 

More about increasing our circulation today and here is a surprising one. Drinking tea and green tea adds antioxidants that increase the width of our blood vessels, which of course helps our bodies pump blood more easily. Eating iron-rich foods also helps us carry that much-needed

oxygen to our cells and spinach and beans are the best at providing it. More omega-3 fatty acids improve our circulation, and the best source is algae - hard to get for sure, so the supplement.  Wholier is the best option. Lastly, staying hydrated - we cannot say this enough - through hydrating foods (plant-based whole foods) and water is critical for keeping our blood flowing as it should. Your health on-the-shelf tip is to buy green tea, beans, spinach, Wholier supplements, and whole foods to be your best when it comes to great circulation. 

Our last tips this week for great circulation include decreasing stress - yes, stress keeps our blood pressure up and our blood vessels constricted. It is important to downshift and find time to pray, meditate, and do yoga - whatever works best for you. Insight Timer is a wonderful free app with

various lengths of excellent meditations. Also, sitting is NOT good for our circulation and a lot of

other things. If you are sitting quite a bit each day, consider getting a standing desk or taking very

frequent breaks to get up and move around. Those populations in the Blue Zones who live longest and best move every 20 minutes. Enjoy a wealth of health and have a fantastic Friday everyone!

 

 

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!

 

Blueberries and Greens ARE Superfoods!

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.

 After eating about two cups’ worth of blueberries, a big spike in artery function improvement is seen. Less than a cup is good, but between one and two cups seems better. And if you eat blueberries week after week, you get long-term benefits in terms of reduced artery hardening and a boost in your natural killer cells, one of your body’s natural first lines of defense against viral infections and cancer! Eating blueberries also feeds our good gut bacteria. WOW get some blueberries and have a marvelous Monday everyone!

  The antioxidant lutein is the dominant dietary pigment in the retina of our eye and in our brain and is found in abundance in dark green leafy vegetables. Eye doctors recommend increasing greens to prevent and treat macular degeneration, but greens can also improve visual processing speed in young healthy people AND have also been found to significantly improve cognitive function in young adults and seniors. Stay tuned to learn more and plantify your plates with greens like spinach, kale, and arugula to benefit your vision, no matter what your age! 

Yesterday we talked about the antioxidant lutein that is found in greens and eye health – it turns out that Alzheimer’s patients have significantly less lutein in their eyes and their blood, and a higher occurrence of macular degeneration. Those with higher lutein have better hearing and higher academic achievement among schoolchildren. The earlier we start loading up on lutein, the better! Go to NutritionFacts.org to get the Daily Dozen foods we should eat, beginning with greens, and have a wonderful Wednesday everyone! 

Would you like some recipes? Go to the NutritionFacts.org recipe page, where not just every recipe is health-promoting, but every ingredient of every recipe is health-promoting—a “green light,” whole plant food. But how can you make things sweet without sugar or salty without salt? Those are some of the challenges they took on for the recipes at NutritionFacts.org. And if you are not familiar with Dr. Greger’s “stop light” system for evaluating foods, it is there too! 

For Fix-it Friday, here is some wonderful Roasted Carrot Soup!

 Roasted Carrot Soup

Vegan/No Oil

 INGREDIENTS

 1-pound carrots, washed, peeled, and cut into 1/2" coins

1 tbsp. tamari

½ tbsp. garam masala

5 each garlic cloves, skins smashed but left on

1/2" knob of fresh ginger, minced.

1 medium Spanish onion, cut into quarters, and separated.

3 cups vegetable broth (hot)

1 can full-fat coconut milk, room temperature juice of 1 large lime

1 tsp salt

pinch of cayenne for heat, optional

 INSTRUCTIONS

Preheat oven to 425. On a large baking sheet lined with a Teleflex sheet add the carrots, garlic, and onions. Drizzle with tamari and garam masala. Season with sea salt and black pepper. Roast for 30-35 minutes, turning halfway and baking until vegetables are fork tender. Remove from oven, and remove skins from the garlic. In a vita mixer, add all the remaining ingredients to the vegetables. This process can be achieved in increments. Blend until smooth. Using a vita mixer will heat the soup. Taste and adjust seasoning as needed. Garnish with fresh chives.

 From The Archives:

 Monday's healthy habit is about Physical Education and Sports Week! And in the Blue Zones, those areas where people live longer, stronger, and better, they do not do so much "fitness" as much as they play and move and have fun together. Plus, they do it outside - in the fresh air and sunshine, and grass! Think about the ways you and your family can make your own "PE" that is fun! Walk with friends, find "hill climbs" to race up with your children, and find ways throughout the day to get up and move. Blue Zones people "move" every 20 minutes! And remember that deep breathing outdoor air in the sunshine helps us process those nutrients we are eating, too! 

Tuesday's power of the plate tip is to help us prevent stroke and high blood pressure - this is stroke awareness month and high blood pressure education month. Did you know that the number-one risk factor for death in the WORLD is high blood pressure? And it contributes to strokes in major ways. What is sad is that a third of American adults have high blood pressure, and more teenagers are being diagnosed with it. The two most powerful dietary risks for death are eating too little fruit and too much sodium. The blood pressure of elderly Indians that live in the Amazon is as low as adolescents - they have the lowest consumption of sodium in the world. So, power up your plate with whole foods that are LOW in sodium, check labels, and prevent both high blood pressure and stroke! 

Wednesday's holistic health habit for national stroke and high blood pressure awareness month is to load up with whole grains! Three portions of whole grains a day were able to help people reduce their risk of stroke by 25% - which is the same as taking medications! Here is the challenge - many packaged and processed foods say "whole grain" on them - but they are loaded with sodium and other additives that cancel out the benefits of whole grains. There is a wonderful universe of whole grains out there - it is more than just substituting brown rice for white rice. Millet, oats, quinoa, amaranth, teff - you can find ALL of them at local stores or online and they add the diversity that our gut microbiomes love! 

Thursday's holistic habit to live longer and stronger is more about whole grains and a reminder that 3 servings a day reduce blood pressure and stroke. There are lots of products that say "multi-grain", "100% wheat", "seven-grain" and other words that can distract us from knowing what they truly are. Here is a tip:  read the label and the ratio of carbs to fiber should be five or less - meaning fewer grams of carbs for every gram of fiber. Wonder Bread has 30 grams of carbs to 3 grams of fiber - 10 times, which is DOUBLE the goal. Ezekiel Bread, on the other hand, has only 15 grams of carbs to 3 grams of fiber so they pass the test. You can use this rule on cereals and snacks to help your family choose the right ones - or eat whole, unprocessed grains to make sure! Remember, it is 5 grams of carbs to 1 gram of fiber. 

Friday's health on the shelf message for protection against high blood pressure and stroke, since this is national high blood pressure and stroke awareness month, is in addition to lowering sodium and increasing whole grains, add ground flaxseeds. They alone can result in the most potent blood-pressure-lowering effects that can be achieved. Buy your seeds whole and grind them just before you add them to your smoothies, salads, cooked rice, or oatmeal - just buy an inexpensive coffee grinder. It is important to grind them and then eat them right away - do not buy flax that's already ground, or it loses its nutrients. AND nitrate-rich veggies like beets and greens improve our blood pressure as well!