More on Cholesterol, Processed Meats and The Protective Power of Tomatoes!

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. 

Consumption of animal protein and fat has been correlated with intestinal cancer death and breast cancer. There is a high relationship between intake of foods with cholesterol and colon cancer. Our bodies make all the cholesterol we need, so we do not need to consume any. If we do, excess cholesterol goes down to our colon and may help cancerous or precancerous polyps grow faster. Intake of dietary cholesterol has been associated with the risk of cancers of the stomach, colon, rectum, pancreas, lung, breast, kidney, bladder, and non-Hodgkin’s lymphoma, while a diet low in cholesterol may play a role in the prevention of several cancers. It is Meatless Monday and a great day to reduce cancer by reducing cholesterol consumption! 

It is Transition Tuesday and last week we discussed starting with giving up dairy – for a week, or a month, and once you have succeeded, give up processed meats next. They are the most harmful of all meats and include bacon, sausage, deli turkey, turkey sausage, ham, hotdogs, pepperoni, cold cuts - anything that has additives. There are transitional plant-based options in the cold section of all grocery stores – bacon, sausage, deli meats, and more. They are highly processed and have additives but are not as damaging to us as real meats. Consider them transitional options until you can leave them all behind. Continue to explore the recipes and options to plantify your plates by emphasizing beans, sweet potatoes, and lentils – hearty foods that will make you feel satisfied. Have a terrific Tuesday by transitioning to health! 

Occasionally, positive things happen in the field of cancer prevention science that show the benefits of popular, good-tasting foods. There is a strong protective correlation between the intake of actual whole fruits and vegetables and the incidence of certain cancers. Patients with prostate cancer were given three-quarters of a cup of canned tomato sauce every day for 3 weeks before their surgeries and their PSA levels, a measurement for prostate cancer cells, dropped by 17.5%. Also, free radical damage of the DNA in their white blood cells dropped by 21%. This is all good news for men - red tomato consumption may contribute to lower prostate cancer risk - and tomato paste is the best way to get a big dose of the lycopene that is so protective. Look for those great recipes to plantify your plates with tomatoes, tomato sauce, and tomato paste!

 Our Standard American Diet has become so full of the wrong foods that are low in nutrition, high in calories, chemicals, salt, sugar, and fat - to the point many of them are not food at all but food-like substances. The substance abuse of our diet irritates the lining of every blood vessel, adversely affects our gut microbiome, and spikes insulin - all of which are catastrophic for our health. Eating at home more, buying real foods where nothing has been added and nothing has been taken away, and reducing all processed foods can result in health improvement within a matter of days! How bad do you want to feel good? You can start TODAY!

 It is Fix-it Friday and you are going to love Zucchini Rollatini!

 INGREDIENTS

½ cup cashews

1 tablespoon nutritional yeast

1 tablespoon lemon juice

⅛ teaspoon + ½ teaspoon garlic powder

⅛ teaspoon sea salt

⅛ teaspoon freshly ground black pepper

2 cups frozen spinach

1 cup canned chickpeas rinsed and drained.

¾ cup cooked quinoa

Pinch crushed red pepper (optional)

2 medium zucchinis

1½ cups oil-free marinara sauce (store-bought or homemade)

2 tablespoons whole wheat breadcrumbs

Fresh flat-leaf parsley, for garnish (optional)

 INSTRUCTIONS

For cashew cheese, in a small bowl soak cashews in ⅓ cup hot water for 20 minutes. Transfer cashews and soaking water to a blender; add nutritional yeast, lemon juice, ⅛ teaspoon garlic powder, and salt and black pepper. Cover and blend until smooth and thick like cream cheese.

Preheat oven to 400°F. Place spinach in a strainer; rinse with hot water to thaw it. Drain and squeeze spinach to remove all excess moisture. Finely chop spinach. For filling, in a large bowl coarsely mash chickpeas. Add spinach, cashew cheese, quinoa, the remaining ½ teaspoon garlic powder, and, if using, crushed red pepper; stir to combine. Using a mandolin or vegetable peeler, slice the zucchini lengthwise into long, thin strips. To assemble rollatini, lay one zucchini strip on a clean surface and spoon 1 tablespoon of filling on one end of the zucchini strip. Starting with the filled end, roll the zucchini all the way up. Place the roll, seam side down, in a 3-quart baking dish. (If the roll starts to unwind, secure it with a toothpick.) Repeat with the remaining zucchini strips and filling. Spoon marinara sauce over zucchini rolls and sprinkle with breadcrumbs. Bake for 35 to 40 minutes or until the edges of the rolls are golden brown. If using, sprinkle with parsley. Serve warmly.

 Refined starches, sometimes referred to as "the great grain robbery" are the things we think of as comfort foods:  macaroni and cheese, cinnamon buns, cookies, bagels. It all begins with refining wheat to make white flour and in the process, we lose 70% to 90% of the vitamins, minerals, and fiber, and nearly all the good phytochemicals are removed. So, they try to "enrich" products made with white flour, by adding nutrients back in, but only a few. It then is devoid of many great nutrients, and very importantly essential fatty acids and fiber are lost. Then what else is added? Sugar, salt, oil, artificial flavors and color, preservatives, chemicals. By making cakes, cookies, pies, breads, crackers, and other foods we have extracted the good stuff and added the bad stuff. Rethink your health on the shelf and replace these foods with whole food comfort, like hummus, sweet potatoes, and portobello mushroom burgers - go to meatlessmonday.com to find out more!

 From the Archives:

 Yesterday we talked about the "great grain robbery" where refined grains have been degraded to the point of being harmful. But we do need grains every day! Learn to read labels - if it says "made with whole grains" then they are refined. Why not replace refined grains with whole grains? Use brown rice instead of white rice, and eat whole-grain Ezekiel bread instead of white or other loaves of bread. Pasta is now made from beans and lentils, and there is a delicious Right Rice that is 90% vegetables (lentils, chickpeas, and peas) so it has twice the protein, 5 times the fiber, and 40% less carbs than regular rice.  Their seasoned bags are wonderful, and you can find them on Amazon.com to improve your health on the shelf. Have a terrific Tuesday everyone! 

 On this wonderful Wednesday, why do we seem to be seeing the word "fiber" everywhere? It is pure power when it comes to our health! It reduces the risk of heart disease, stroke, hypertension, GI disorders, obesity, type 2 diabetes, and several cancers. It also helps us feel fuller and more satisfied longer, and our gut microbiomes thrive on it! How do we get enough? It is simple:  eat plants. Only plants have fiber, and ALL plants have fiber! Veggies, fruits, whole grains, legumes, fruits - all are good sources. Beans, lentils, split peas, and avocado are among the highest - berries, fruit, dried fruit, flax seeds, grains, and artichokes are next. Power up your plantified plates to hit the goal for more fiber everyone!

 You may have heard of "sterols" - they are naturally found in both plants and animals and the most well-known one is cholesterol. Plant sterols are like cholesterol but lower total and LDL cholesterol levels, which cholesterol does not. The best sources of plant sterols are soybeans, other beans, seeds, and nuts. As we have mentioned before, the best fats in these foods are found naturally, not pressed out in oils and when heated, they can become damaged and are no longer helpful for our health - just the opposite. Do not heat your seeds and nuts - eat them raw or even better, soak them overnight to turn up their goodness. Funny how foods are best when they are consumed in the same way they were created :)

 More and. re athletes is turning to whole food plant-based diets, for multiple reasons. The first question many of them get is, "How do you get enough protein?"  For decades we were told that the highest quality protein comes from meat, and part of that came from a theory that only "complete proteins" are found in meat. This was largely disproven in the 1980s but many of us are not aware of it - all plant foods contain ALL NINE essential amino acids - those we cannot make. Legumes - beans and the like - are inexpensive and loaded with so much good protein. You may not think of drinking soy milk to count as one of your 3 bean servings a day. Or scrambled tofu or add lentils and peas to salads and soups. The book "Nourish" by Dr. Reshma Shah and dietician Brenda Davis will give you lots of great info for everyone in your home, even the little ones - have a fantastic Friday everyone!

 Resource:  Nourish:  The definitive plant-based nutrition guide for families

 

What's Your "Real Age", Giving up Dairy, and Reducing Medical Costs

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.

 Did you know that your age is an unreliable indicator of how quickly your body will decline or how susceptible you are to diseases? There is a difference between your chronological age - the number of years you have been alive - and your biological age, which is your physical and functional ability. Biological aging arises from a complex mix of genetic traits and lifestyle choices such as diet and exercise. It is clear from studies in identical twins that genes probably account for only 20 to 30% of our biological age. This is exciting – we can have a lot of control over improving our “real age” with things like eating more plants and less meat on this Meatless Monday! Plantify your plates to reduce your "real age" to live longer and live stronger!

 It is Transition Tuesday, and we suggest a four-month plan to transition to healthier, plant-based lives, or a four-week plan for those of you who want to do it quickly. It is time to begin! Month or week 1 the focus will be on giving up dairy. More than anything, this will help you feel better and will improve your health faster than other changes. Diary means cheese, milk, yogurt, butter, and eggs. Replace them with those great recipes you have found, and if you need "transitional cheese" or plant-based spread for your toast, they are in almost every grocery store now. Here is another tip. Until you can fully convert, “split the difference” where instead of drinking a glass of milk, you mix it half and half with almond milk and gradually increase. almond milk ratio. Do the same with plant-based cheeses and eggs. At the end of the week or month, take note of how much better you feel! 

Diet and exercise are strong. Influencers of biological age – our “real age,” not the number of trips we have made around the sun. Mostly plant-based meals and spurts of activity throughout the day are well-known “secrets” of living longer and living well. We know that nutrition is the best lever we can use to lower our real age. Several studies have also reported a strong link between social isolation and increased stress, disease, and mortality. This emphasizes that social connectedness is also essential for well-being throughout life. Have a wonderful Wednesday everyone! 

Vegetarian diets and lifestyles have been shown to reduce the risk of many chronic diseases, which now account for the major global burden of diseases. Compared to meat-eaters, vegetarians had significantly lower inpatient, outpatient, and total medical costs. Most significant were the lower costs for chronic lifestyle conditions such as high blood pressure and high cholesterol. Those eating plant-based diets nailed the targets for cholesterol, triglycerides, and blood pressure 93 percent of the time, 97 percent of the time, and 88 percent of the time, respectively with nearly a 50 percent drop in medical costs due to depression as well. Look at the health on your shelf - the fridge and kitchen cabinet shelf - to live longer and live stronger! 

 It is Fix-it Friday and YUM for some SWEET POTATO CURRY!

 INGREDIENTS

1 small onion, chopped.

 3 to 4 garlic cloves finely minced.

 ½ jalapeño, finely chopped

 1 (1-inch) piece of fresh ginger, peeled and grated

 1 tablespoon curry powder

 1½ teaspoons garam masala

 ½ teaspoon turmeric (optional)

 4 cups low-sodium vegetable broth

 3 cups peeled and chopped sweet potatoes (about 2 medium)

 1½ cups yellow lentils (Toor dal), rinsed and picked through.

 ¾ cup plain vegan yogurt

 Juice of ½ lime

 1 bunch Swiss chard, center stems removed, leaves roughly chopped.

 1 teaspoon black salt or sea salt

Freshly ground black pepper

 INSTRUCTIONS

Place the onion in a large, shallow saucepan, and sauté over medium heat until translucent (about 3 to 4 minutes), adding water 1 to 2 tablespoons at a time to keep the vegetables from sticking. Add the garlic and continue to sauté for about 1 minute. Add the jalapeño and sauté for about 2 minutes. Add the ginger, curry powder, garam masala, and turmeric (if using). Stir to fully combine and cook for about 2 minutes more, adding water, as necessary. Add the broth, sweet potatoes, and lentils. Stir to combine. Cover and bring to a boil, then reduce the heat and cover again, this time leaving the lid open a crack. Simmer for about 20 minutes.

 When the lentils are tender and the liquid has decreased, add the yogurt, lime juice, and chard, and cook until the chard is just starting to wilt. Add the salt and the pepper to taste, stir to combine, and remove from the heat. Serve warmly.

 Our food choices matter in so many ways and emphasizing health-promoting foods such as vegetables, fruits, whole grains, beans, nuts, and seeds can make a difference! Regardless of where you are on your journey to being healthier, you can begin by adding more of these foods, which will crowd out the health-damaging foods. Focus on real, whole plant foods that have only one ingredient on the label, or no label at all! And it is SO important to know that not only is a plant-based diet safe for children, but they are more likely to meet their nutritional needs than if eating our standard American diet. It is a meatless Monday everyone and have a great one!

 From the Archives:

 Dietary risk, meaning the outcomes of the foods we choose, is the leading cause of death - yes more. n tobacco use, for Americans. Dietary habits we have as children usually persist in adulthood, so it is especially important to know that good nutrition for children not only helps their current health but has the potential to prevent many chronic diseases for them in the future such as diabetes, heart disease, and cancer. Sadly, most of our children are eating poorly because of fast foods and processed foods. A great resource for raising healthy children who will then become healthy adults is the book Nourish, by Dr. Reshma Shah. Check it out and have a terrific Tuesday everyone!

 More about raising healthy kids today - it is SO important for parents to know that food is the single strongest lever to improve our health, and in fact, unhealthy diets now lead to higher death rates than alcohol, drug, and tobacco use combined. The good news is part of the reason is that tobacco use has gone down - it is an example of how behaviors really can be changed through education! Here are some high-level tips:  the place where people live best and longest gets 65% of their calories from carbs, 20% from fats, and 15% from protein. Those carbs are plants - veggies, fruit, beans, nuts, and seeds. Look at the health on your shelf - the food items in your home -and ramp up those plants to not only raise healthier children but improve your own health and longevity. Have a wonderful Wednesday everyone! 

Avoiding carbs, those low-carb diets, result in the loss of eating the vital packages of energy that only plants manufacture. They are amazing and so important for our health because they are the preferred fuel for our brains, red blood cells, nervous system, and more. Protein can be used for energy, but when we have sufficient carbs, we spare protein, so it is available for SUCH critical things like building and repairing tissues, and making hormones, to name only a few things. Of course, we Americans get way too much of the bad carbs in the form of sugar, and nearly half of it comes from beverages:  alcoholic drinks, sodas, sweetened coffees, and teas, and these all lead to increased weight, diabetes, heart disease, and on and on.   Eat whole plant foods - not the bad carbs - to live longer and live stronger!

 Yesterday we talked about how we eat too much sugar - where can you start reducing it? If half of our sugar comes from what we drink, reduce, and then stop beverages that contain sugar. Read labels to look for "added sugar" - the front of many food labels now read "No added sugar," which is great. This tip sounds simple but cooks and eat at home - you can control the amount of sugar that way. Use vanilla bean or extract, citrus zest, allspice, cinnamon, ginger, and nutmeg - they bring out the natural sweetness of foods. Lastly, make fruit your go-to snack. Have a fantastic Friday everyone! 

Resource:  Nourish:  The definitive plant-based nutrition guide for families by Reshma Shah, MD MPH and Brenda Davis, RD

 

 

 

 

 

Sleep MORE - Eat LESS & Tropical Overnight Oats!

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.

 It is Transition Tuesday and to plantify your plates more, add one new vegetable, fruit, bean, and grain to your grocery cart every week, meaning something you have never eaten. When it comes to fruits and vegetables, fresh is best, frozen is good, and canned is least desirable due to additives. Less SOS is always best! Less salt, oil, and sugar. If you purchase items with added salt, the milligrams of salt should not exceed the calories - if it says 150 calories then it should be less than 150 milligrams of sodium. Do not cook with oil, maybe drizzle it on veggies or salads…a little. And rather than using a sweetener like sugar or sugar substitutes, use dates, date sugar, all-fruit, or pure maple syrup. Soon you will be using less and less salt, oil, and sugar. Plantify your plates more to have a terrific Transition Tuesday! 

Interestingly, if employees “pull an all-nighter,” they get hungrier and choose larger portions. Those who have just a few hours less of sleep every night eat an average of 677 calories more a day compared to a normal sleep group! Studies found sleep deprivation led people to overeat about 180 to 560 calories a day. Worse yet, if we get less sleep, we also start craving unhealthier choices - more snacks and more foods that are fatty and sugary. Brain scans after staying awake all night or after a few nights of four-hour sleep show reward pathways light up brighter in response to high-calorie foods. It is another reminder that 8 hours of sleep should be non-negotiable, and recognize that working nights can impact your nutrition, but you can plan to overcome it! Live longer and live stronger with better sleep on this wonderful Wednesday! 

Yesterday we mentioned that insufficient sleep inadvertently leads to much higher calorie intake, so it is no surprise that studies show if you sleep less, you gain more weight. But THIS is another interesting fact:  even if you control calories, you still lose more fat when you get more sleep. On the same diet, those who had more sleep ended up losing more than twice as much body fat. So, "you snooze you lose"…fat! Getting people to bump their sleep from five and a half hours to seven can lead to an overall decrease in appetite within two weeks, particularly for sugary and salty foods, like by quite a lot! You will eat less, choose better foods, and more sleep has lots of additional benefits as well! 

How about Tropical Overnight Oats for Fix-it Friday!?  Oats are fantastic whole grain and cold, overnight oats are good for any time of day! 

Ingredients: 

1 ripe banana, peeled.

1 cup rolled oats.

1 cubed mango

1 T ground flaxseed

½ t pure vanilla extract

Dash of ground allspice

1 ½ C unsweetened almond milk

1 T sliced almonds 

Directions: 

In a medium bowl mash banana and add the next seven ingredients. Spoon the mixture into two pint-sized canning jars. Cover and chill overnight. Just before serving, sprinkle with almonds. If desired, top with additional mango, pineapple, and allspice. Visit Forks Over Knives for more recipes! 

From The Archives: 

Most of us want to get healthier, feel great, function better and live longer. Let us face it though, it is hard to know how to change lifelong habits and trade them in for healthier choices. There are some "quick wins" you can achieve, trying each one for a week, then adding another. Today is about breakfast. What is your "go" and how can it be healthier? Try replacing it with oatmeal with walnuts, pecans, or almonds mixed in, a tablespoon of ground flax seeds or chia seeds then raisins or dried fruit, and lastly cinnamon, cloves, or any other spice you would like. Use plant-based milk instead of cow's milk to make it, and for your mornings to be super-fast and easy, mix it all up the night before then eat it cold - overnight oats are fabulous! It is Meatless Monday, and their website is loaded with great breakfast ideas for you and your kiddos! Have a marvelous Monday everyone! 

Yesterday we started a list of "quick wins" to get healthier when it comes to food choices. For your morning snack, have a huge bowl of fruit and always include berries. Do not be concerned about the sugar in fruit - nature made it for us perfectly. Nutritionally it is most beneficial if you eat it by itself, so a snack is ideal. For afternoon snacks, pack a snack bag size of pumpkin seeds, sunflower seeds, raisins, nuts, dates, and dried fruits to charge you for the afternoon. Hummus or nut butter with carrots, peppers, or celery is also great, and cold edamame is superb. Add dark chocolate at the end to top it off! For lunch and dinner, learn to LOVE SALADS and to make a variety of soups. Use different vegetables, beans, and grains in your salads and soups because our bodies thrive most on diversification. Plantify your plates to live longer and live stronger and have a terrific Tuesday everybody! 

We talk sometimes about food "hacks" - things to do and not do, to make the most of their nutritional qualities. And we have talked MANY times about the nutritional benefits of berries - blueberries, raspberries, strawberries, cranberries - so powerful are their antioxidant and vitamin levels that Dr. Gregor lists them in his Daily Dozen, meaning eat them every day. He also recommends drinking tea every day, preferably green tea. In a recent large study, it showed very favorable results of eating blueberries each day when it comes to reducing high blood pressure. It is impressive when there is a clinical improvement for a killer disease by just adding one food to our diets. But there is more - another study showed that if you mix berries with milk, yogurt, or cottage cheese - anything dairy - it SIGNIFICANTLY reduces the antioxidant activity of those berries! Smoothies with whey powder, milk, or yogurt are canceling out many of the benefits of the added berries. And guess what? It does the same thing with tea if you are a person that adds milk or creamer. Nix the dairy for lots of reasons, particularly when you are eating berries or drinking tea. Have a wonderful Wednesday everyone! 

Many women struggle with growths inside their uterus that are called fibroids. A new study shows that diets deficient in fresh fruits, green vegetables, and vitamin D increase the risk of fibroids. Opting for fiber-rich whole grains that aid in removing excess estrogen, as well as avoiding gluten, dairy, and white, starchy foods can reduce fibroid risk. Lastly, cruciferous veggies like broccoli, kale, and Bok choy can boost detoxifying enzymes in the liver, as are sweet potatoes, carrots, apricots, pumpkin, and spinach all of which can reduce fibroids. Enjoy a wealth of health with all these great, whole foods. 

 Legumes - all kinds of beans, chickpeas, split peas, and lentils are excellent sources of essential nutrients, vitamins, minerals, antioxidants, and much more - they are perhaps the cheapest source of good nutrition as well. Those who eat more beans tend to have less heart disease - to the point that just a single daily serving of beans was associated with a 38 percent reduction in the risk of heart attack! When you measure cholesterol values and add beans to the diet, then remove them, cholesterol levels go down and then back up. Eating beans can also elicit major improvements in arterial functioning, reversing artery disease. Wow! We grossly underestimate the power of legumes! Load up on them to improve your health on the shelf and have a fantastic Friday everyone! 

References:  The Blue Zones by Dan Buettner, NutritionFacts.org, Forks Over Knives 100 Best Plant-based Recipes 

The Potential Risk of a Popular Sweetener, Transitioning to Plant-based Lifestyle, and The Best Foods for Our Immune Systems

 

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

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

 Erythritol (E-rith-ra-toll), a sugar alcohol naturally found in small quantities in certain fruits and vegetables, is produced commercially now for use as a sweetener. It has been reported to be “totally safe,” with almost no calories. It is also easier to digest than any of the other sugar alcohols. Unfortunately, a new study suggests erythritol may be harmful from a cardiovascular standpoint, causing blood clots that lead to heart attacks and strokes. Until we know more, it makes sense to avoid it. Stevia is a great sugar substitute, but it often has erythritol added. Always check labels and look for pure stevia, even if you need to order it online, to live longer and live stronger! 

It is Transition Tuesday again and it is always good to have a PLAN. Determine the start date that you are going to transition to eating healthier and map out the coming four months – or the coming four weeks if you are an overachiever! Get an old-fashioned calendar or go to print-a-calendar.com so it is visual as you cross the days off - this journey is easy for some, harder for others, and having it on your counter every day will help. Then find a friend who has been on the journey already or is willing to do it with you. Support is key, especially from your family. Another transition tip for you is to swap out any potato chips or cheese curls for Sun Chips or Tostitos organic blue corn tortilla chips. Both are 100% grain and lower in sodium and sugar, plus they are not fried! Have a terrific transition Tuesday! 

News headlines are forever proclaiming the next superfood or supplement to give us super-immunity. But what we do not hear often enough is that immunity is powered by the gut. 70 percent of our immune cells reside there! Those cells are in close contact with our gut microbiome, the 8 pounds or so of amazing bacteria that convert our food into power. The immune cells and our microbiome are constantly communicating to build our immune systems if we just put the right things inside us! We have one life, and one body and we can take the BEST care of it through what we consume. Tomorrow we will list the best foods to nourish your body's immune systems - no surprise it means more plantification on your plates! Have a wonderful Wednesday everyone! 

Yesterday we shared that 70% of our immune cells are in our gut - wow! Certain foods provide the best nutrients to boost our immune systems, those vitamins, minerals, fiber, and more. Here are the top ones:  walnuts, garlic, sun-exposed mushrooms, firm tofu, carrots, oranges, wheat berries, chia seeds, turmeric, and broccoli. Putting your mushrooms in the sun for an hour supercharges their vitamin D. Add all these immune-boosting foods and improve your health on the shelf. 

It is Fix-it Friday and let us have some Nachos Verdes! Baking corn tortillas cut in wedges makes them healthy "chips", topped with a vegetable medley of lima beans, corn, finely chopped onion, minced garlic, cumin, Mexican oregano, green salsa verde, sliced green onions, chopped cilantro, shredded romaine, and chopped avocado makes for an amazing treat! Make tofu and spinach no-cream sour cream and it is a party in your mouth! Find the entire recipe in the Forks over Knives 100 Best Plant-based Recipes! 

It is Fix-it Friday and let us have some Nachos Verdes!

 Ingredients: 

12 oil-free corn tortillas cut into bite-sized triangles.

1/12 cup frozen lima beans, thawed.

1/12 cup frozen corn, thawed.

1 cup finely chopped onion.

2 cloves garlic, minced.

1/2 tsp ground cumin

1/2 tsp Mexican oregano

1 recipe of Green Sour Cream

1 cup salsa verde

1/2 cup thinly sliced scallions or green onions.

2 cups shredded romaine lettuce.

1 avocado halved and chopped.

 Directions:

Preheat oven to 350 degrees and line two baking sheets with parchment paper. Spread the tortilla triangles on the sheets and bake for 20 minutes or until crisp. Let them cool on the sheets and leave the oven on. In a large skillet, combine 1/2 cup water and the next six ingredients (from lima beans to oregano), cover, and cook for 10 minutes. Arrange half of the chips on a baking pan, top with half of the bean mixture then spoon 1/2 each of the Green Sour Cream and salsa verde over the top. Sprinkle with half each of the scallions and cilantro. Repeat with a second layer of chips, beans, sour cream, salsa verde, scallions, and cilantro. Bake 20 minutes until heated through, top with remaining salsa and sour cream, romaine, and avocado. For the Green Sour Cream, in a blender combine one 12-ounce package of extra-firm tofu, 1/4 cup fresh spinach, 2 T lemon juice, 1 T white wine vinegar, and 1/2 tsp sea salt. Cover and blend until smooth. It is truly a party in your mouth and totally plantified! Find this and so much more in the Forks over Knives 100 Best Plant-Based Recipes!

 

 

The Issues with Eggs - Foods to Avoid and Add to Beat Cancer

 

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.

 

 

Eggs cannot be a part of a healthy diet, as they show higher coronary artery calcium scores. Many studies have shown that half of an egg consumed per day is significantly associated with a higher risk of developing cardiovascular disease and dying from all causes put together, meaning a significantly shorter lifespan. Those who eat eggs, in general, are less active and eat more meat - so is that the problem, not the eggs? Studies of those who eat an otherwise healthy diet also significantly increased the risk of death by eating just half an egg a day. Swap out eggs and look for them hidden in processed foods - best to avoid those altogether though. You can live longer and better with plant-based whole foods! 

It is Transition Tuesday again and we can ALL make healthier choices, which matter so much to how we feel and function! Go to NutritionFacts.org "Resources" tab and select "Guides and Handouts" then scroll down to "Dr. Greger's Daily Dozen" – or here it is! Dr. Greger's Daily Dozen Checklist (nutritionfacts.org). Keep the list in front of you every day, and there is a great app also. The list will encourage you to learn to love beans! Add sugar snap peas, peas, every color of beans, and lentils to dishes and salads, put hummus in your wraps, and add them to your smoothies to make them smooth! And a transition tip for you this week is to swap out any potato chips or cheese curls for Sun Chips or Tostitos organic blue corn tortilla chips. Both are 100% grain and lower in sodium, plus they are not fried! 

Did you know that most cholesterol studies are bought and paid for by the egg industry? Interesting. The "Dietary Guidelines" recommended by the Institution of Medicine are that individuals should eat as little dietary cholesterol as possible. They reiterated that when it comes to dietary cholesterol, found in all meat, dairy, and eggs, intake should be as low as possible, because any intake level above zero increases LDL cholesterol concentration in the blood, and therefore carries an increased risk of coronary heart disease, our #1 killer. Do not believe the false advertising that eggs are healthy. 

We know there appears to be a significant protective effect of a vegetarian diet for heart disease and all cancers combined, particularly for those eating vegan, but what about breast cancer and prostate cancer specifically? Studies have shown that more plant-based eating is associated with a significant reduction in breast cancer risk, and when it comes to prostate cancer, plant-based foods are associated with either decreased or neutral risk, and animal foods are associated with either an increased or neutral risk. We shouldn’t only look at foods to avoid, like meat, eggs, and dairy products; we should also look at foods to embrace, such as vegetables, especially greens, and pulses, like beans, lentils, and chickpeas—foods that Dr. Greger includes in his Daily Dozen to encourage people to add to their meals each day. 

It is Fix-it Friday and Indian food is SO good but many times heavy in oil. Here is a wonderful Chickpea Masala from our friends at the "Be a Plant-based Warrior Woman."

 Ingredients:

 1 medium chopped onion

¼ tsp mustard seeds

3 large tomatoes

1 small green finger pepper, seeded.

1 T minced fresh ginger.

2 cloves garlic

2 T chana masala powder

½ tsp cumin

½ tsp coriander

2 C drained, rinsed chickpeas

2 C cooked brown basmati rice

¼ c chopped cilantro

2 chopped chives

2 T chopped red onion.

 Directions:

In a large nonstick pan over medium-high heat, cook the onion until soft. Add water as needed. Add the mustard seeds. While they cook, blend the tomatoes, finger pepper, ginger, and garlic in a food processor or blender. Add the tomato mixture to the onions and cook for 8 minutes. Add the chana masala powder, cumin, and coriander and stir as it cooks down. Cook for another 8 minutes and it will become thicker and darker. Stir in the chickpeas, reduce the heat to low, and cook for 8 more minutes. Serve over the brown rice and top with cilantro, chives, and red onion. 

And a blast from the past!

 The number of Americans who report being "significantly stressed" is at its all-time high... grief and loss related to the pandemic, Russia's invasion of Ukraine, and inflation are the top reasons. It is manifesting itself in anxiety, depression, and anger, according to a recent study. We know that stress affects us at the cellular level, leading to digestive issues, heart problems, sleep disorders, and the emotional problems mentioned earlier. And it is not just the stress that is unhealthy, it is many times how we respond to it, by overeating, over-drinking, over-working, over-spending...all of which lead to more health conditions and diseases. Nutrition is important in two ways: first, we do not absorb nutrients well when we are stressed so our immune systems are lowered. Second, the good news is that nutrition can help us cope with stress. Stay tuned to learn more all week and have a marvelous meatless Monday everyone! 

We mentioned yesterday that stress is at an all-time high for us...and it is dangerous. Stress is referred to as the silent killer, so we must take it seriously. One physician reported that 85% of his patient visits are stress-related causes. What can we do? We will cover 12 tips to help and the first one is to identify the causes. Yes, we are stressed, and we do not stop to understand why. Keep a daily stress journal to see what triggers it most, and when. Over time you will see patterns and ways to manage them. Second, we must say "NO" when we are overbooked. Our schedules are too full, and saying "no" is hard, but empowering and good for your health! Third, eat and drink your water. Yes, hydration helps us deal with stress better, and food, fruits, and vegetables namely, is where a lot of it should come from. Power up your plantified plate for hydration and stress relief and have a terrific Tuesday everyone! 

We are sharing more today about stress management since a recent study showed we are more stressed than ever, and we know the effects can be deadly. Here are 3 more tips:  Eat well - yes, in addition to eating hydrating foods mentioned yesterday, diets that are high in fiber and low in saturated fat can benefit our mental health. B Vitamins are key, and found in fruits, greens, beans, and whole grains. Second, go outside and get 15 minutes of outdoor time everyday and sunshine if possible. Vitamin D decreases emotional distress, along with other great benefits. Lastly, get together with friends to laugh, lend support, have fun, and yes, complain! Pity parties and negativity are not good, but sometimes the best stress relief comes from sharing concerns with trusted friends. Have a wonderful Wednesday and stay tuned for more! 

All week we are talking about stress being a leading cause of inflammation with direct links to major health issues AND we are at an all-time high when it comes to stress. Here are some additional tips to reduce it. Take 10 minutes each day to pray, meditate, or "downshift" in any way possible. Also, gardening - whether it is flowers, fruits or vegetables gives us movement AND stress relief, and yard work can do the same. Lastly, and you will love this one, take a NAP. Naps can lower the risk of heart disease and give your whole body a much-needed break. More to come tomorrow on how to live longer, and stronger by lowering stress! 

This is our last segment on stress management and reduction because it is so high right now and wrecks our health. 3 more tips are first, make it a point to laugh hard daily and not take life too seriously. Just pause and reset your seriousness meter several times a day - flip the page, get past it, and move on. Also, call your grandparents, parents, siblings, children, and grandchildren. Strong family ties keep us healthier and take our focus off what is stressing us. Similarly, our last tip is to make friends with those older and younger than yourself. It keeps us engaged outwardly, not focusing so much on what is happening inwardly, and we learn more from different generations. Have a fantastic Friday and enjoy your wealth of health by reducing and coping better with stress! 

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!