Archive for Blog – Page 2

The Lymphatic System

by nina
August 19th, 2020

The Lymphatic and Immune systems are deeply connected.

How so you support and maintain a healthy lymphatic system?

The lymphatic system plays an integral role in the immune functions of the body. It is the first line of defense against disease. This network of vessels and nodes transports and filters lymph fluid containing antibodies and lymphocytes (good) and bacteria (bad)

The majority of our lymph nodes are in our gut. Lymph flows in one direction only (towards the heart). Blood is pumped by the heart to all parts of the body. Lymph is not pumped. It passively flows from the tissues into the lymph capillaries. This is why a massage therapist moves lymphatic fluid toward the heart.

 

Approaches on how to detox, heal and strengthen this system.

The lymphatic system is a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials. The primary function of the lymphatic system is to transport lymph, a fluid containing infection-fighting white blood cells, throughout the body. This system is always the first one to be evaluated in Ayurveda. These are the drains of the body and comprise the body’s largest circulatory system. The body’s ability to detox well starts in the lymphatic system.

The lymph starts in the digestive system, making optimal detox a result of optimal digestion. A new study show that when we sleep the glymphatic system (lymph channels in the brain), and drains up to 3 lbs. of neurotoxins from the brain and cerebral spinal fluid which drains back into the lymphatic system. Sleeping on your left side helps the lymph nodes in the brain to drain. I call it brain drain…

The most well known neurotoxin beta-amyloid, is drained through these glymphatics. Studies suggest that accumulation of beta-amyloid plaque and sleep, are bidirectional where the less you sleep the more plaque accumulates and the more plague accumulates, the worse you sleep. Studies are showing a direct connection to cognitive issues.

The lymphatic system primarily consists of lymphatic vessels, which are similar to the circulatory system’s veins and capillaries. The vessels are connected to lymph nodes, where the lymph is filtered. The tonsils, adenoids, spleen and thymus are all part of the lymphatic system.

 

Antioxidants in the Lymph

Powerful antioxidants in berries such as strawberries and blueberries, along with the liver’s superoxide dismutase and lipid peroxides, have shown to be extremely active in the lymphatic system in the fight against the aging process.

The lymphatic system is the carrier transport pathway for the immune system, it delivers fats to every cell of the body, and it also acts as the garbage can for undigested proteins and toxic fats that accumulate in the intestines.

For this reason, antioxidants (found in berries, for example) are extremely active in areas of lymphatic concentration throughout the body, particularly in those lining the digestive system, helping to trigger autophagy or self-cleansing of the brain.

Ayurveda has always praised berries for being natural lymph-movers and for supporting the body’s detox pathways. Don’t miss the berry harvest this fall, as it is an important season to cleanse in as we transition into winter.

Eat Red: Lymph Cleansing Foods

 

Plants that were historically used as dyes, such as berries, cherries, beets and turmeric, were commonly used as lymph movers, or what we now know as antioxidants. Blueberries, raspberries and strawberries are all traditional dyes and well-documented antioxidants.

Pomegranates are the lymph movers for the fall and beets and cranberries support healthy lymphatic flow in the winter.

In Ayurveda, the study of rejuvenation and longevity is called rasayana. Rasa mean lymph, and so, rasayana is the study of the rasa or lymphatic system.

Your Lymph: A Busy Two-Way Street

While the lymph, according to Ayurveda, brings nutrition into the cells, it is most famous for its role in removing waste from the body. The lymph drains the intercellular spaces all over the body. Any waste, debris or toxicity finds itself first and foremost in the lymph to be processed out of the body. Thus, strategies for better lymph flow are valuable tools for optimal overall health. Ayurveda’s premier herbal lymphatic support is a root called Manjistha (Rubia cordifolia, meaning “red root.”)

Upping the Antioxidant Ante

In one study, Manjistha was found to provide powerful liver support when the liver was exposed to higher and higher levels of toxic chemicals. One mechanism by which Manjistha was shown to do this was by boosting the production of glutathione levels. Glutathione is perhaps the body’s most powerful antioxidant. In two other studies, Manjistha was found to be a potent antioxidant and, in one, even out-performed some classic antioxidants such as EDTA (used for detox) and vitamin E. Antioxidants generally work their magic within the lymphatic system. Manjistha was also shown to protect the good fats in the liver and lymph from lipid peroxidation, which is when good fats become bad fats within the body.

When the lymph gets congested, you might experience tiredness, stiffness in the morning or stiffness that moves around the body. The skin can break out in an attempt to flush toxins through the skin that healthy lymph would otherwise manage. Sinus irritation, the inability to tolerate certain foods, environmental sensitivities, holding onto water in the hands and feet, and bloating around the belly are all signs of lymphatic congestion. During menstruation, the breasts can become tender and hold water, as the lymph drains the reproductive fluid. If you experience any of these, consider the following techniques to support healthy lymph flow.

Other Lymphatic-Moving Techniques:

  • Fill 50% of your plate with green veggies (they are alkalizing and move lymph).
  • Sip hot water every 10-25 minutes each day for 2 weeks.
  • Increase your seaweed intake – seaweed naturally contains iodine, which supports healthy lymph. (spirulina, blue-green algae, chlorella)
  • Dry brush skin daily (called gharshana) with raw silk gloves.
  • Enjoy daily oil massage with Lymphatic Massage Oil.

Try Manjistha – 400mg 1-3 times per day with meals. Take Iodine

Description of the lymphatic system

There are hundreds of lymph nodes in the human body. They are located deep inside the body, such as around the lungs and heart, or closer to the surface, such as under the arm or groin. The lymph nodes are found from the head to around the knee area. If the spleen detects potentially dangerous bacteria, viruses, or other microorganisms in the blood, it — along with the lymph nodes — creates white blood cells called lymphocytes, which act as defenders against invaders. The lymphocytes produce antibodies to kill the foreign microorganisms and stop infections from spreading. Humans can live without a spleen, although people who have lost their spleen to disease or injury are more prone to infections.

The lymphatic system is a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials. The primary function of the lymphatic system is to transport lymph, a fluid containing infection fighting white blood cells.

The lymphatic system primarily consists of lymphatic vessels, which are similar to the circulatory system’s veins and capillaries. The vessels are connected to lymph nodes, where the lymph is filtered. The tonsils, adenoids, spleen and thymus are all part of the lymphatic system.

Description of the lymphatic system

 

The thymus is located in the chest just above the heart. This small organ stores immature lymphocytes (specialized white blood cells) and prepares them to become active T cells, which help destroy infected or cancerous cells.

Tonsils are large clusters of lymphatic cells found in the pharynx, they are the body’s “first line of defense as part of the immune system. They sample bacteria and viruses that enter the body through the mouth or nose.” They sometimes become infected, and although tonsillectomies occur much less frequently today than they did in the 1950s, it is still among the most common operations performed and typically follows frequent throat infections.

Lymph is a clear and colorless fluid; the word “lymph” comes from the Latin word lympha, which means “connected to water.”

Plasma leaves the body’s cells once it has delivered its nutrients and removed debris. Most of this fluid returns to the venous circulation through tiny blood vessels called venules and continues as venous blood. The remainder becomes lymph, according to the Mayo Clinic.

Unlike blood, which flows throughout the body in a continue loop, lymph flows in only one direction — upward toward the neck. Lymphatic vessels connect to two subclavian veins, which are located on either sides of the neck near the collarbones, and the fluid re-enters the circulatory system, according to the Mayo Clinic.

 

Diseases and disorders of the lymphatic system

 

Diseases and disorders of the lymphatic system are typically treated by immunologists. Vascular surgeons, dermatologists, oncologists and physiatrist

blood cells called lymphocytes, which act as defenders against invaders. The lymphocytes produce antibodies to kill the foreign microorganisms and stop infections from spreading. Humans can live without a spleen, although people who have lost their spleen to disease or injury are more prone to infections.

Plasma leaves the body’s cells once it has delivered its nutrients and removed

also get involved in treatment of various lymphatic ailments. There are also lymphedema therapists who specialize in the manual drainage of the lymphatic system.

The most common diseases of the lymphatic system are enlargement of the lymph nodes (also known as lymphadenopathy), swelling due to lymph node blockage (also known as lymphedema) and cancers involving the lymphatic system, according to Dr. James Hamrick, chief of medical oncology and hematology at Kaiser Permanente in Atlanta.

When bacteria are recognized in the lymph fluid, the lymph nodes make more infection-fighting white blood cells, which can cause swelling. The swollen nodes can sometimes be felt in the neck, underarms and groin, according to the NLM.

Lymphadenopathy is usually caused by infection, inflammation, or cancer. Infections that cause lymphadenopathy include bacterial infections such as strep throat, locally infected skin wounds, or viral infections such as mononucleosis or HIV infection, Hamrick stated. “The enlargement of the lymph nodes may be localized to the area of infection, as in strep throat, or more generalized as in HIV infection. In some areas of the body the enlarged lymph nodes are palpable, while others are to deep to feel and can be seen on CT scan or MRI.”

Inflammatory or autoimmune conditions occur when a person’s immune system is active, and can result in enlargement of lymph nodes. This can happen in lupus, according to Hamrick.

Lymphoma is cancer of the lymph nodes. It occurs when lymphocytes grow and multiply uncontrollably. There are a number of different types of lymphoma, according to Dr. Jeffrey P. Sharman, director of research at Willamette Valley Cancer Institute and medical director of hematology research for the U.S. Oncology Network.

“The first ‘branch point’ is the difference between Hodgkin lymphoma and non-Hodgkin lymphoma (NHL),” Sharman said. Non-Hodgkin lymphoma is more common of the two, according to the Lymphoma Research Foundation.

The most common types of NHL are follicular, which accounts for about 30 percent of all NHL cases; diffuse large B-cell lymphoma (DLBCL), which comprises 40 to 50 percent of NHL cases; and Burkitt’s lymphoma, which accounts for 5 percent of NHL cases. “The remainder of cases makes up the bewildering complexity of NHL,” Sharman said.

“Though there can be a significant range within an individual category, the clinical approach to each category is unique and the expectations of patient outcome varies by category,” Sharman said.

When a person has had surgery and/or radiation to remove a cancer, the lymphatic flow back to the heart and can result in swelling or lymphedema, Hamrick noted. This most commonly occurs in women who have had surgery to remove a breast cancer. Part of the operation to remove the breast cancer involves removing lymph nodes in the armpit.

The more lymph nodes removed the higher the risk of chronic bothersome swelling and pain due to lymphedema in the arm, Hamrick explained. “Fortunately, modern surgical techniques are allowing for fewer lymph nodes to be removed, and thus fewer cases of severe lymphedema for breast cancer survivors.”

Some interesting research has been done on why people possibly get lymphoma. For example, VU University Medical Center in Amsterdam researched a nationwide Dutch pathology registry between 1990 and 2016. From the research, they estimated that the risk of developing anaplastic large cell lymphoma in the breast after getting implants is 1 in 35,000 at age 50, 1 in 12,000 at age 70, and 1 in 7,000 at age 75. The study was published in the Jan. 4, 2018 issue of the journal JAMA Oncology.

Castleman disease is a group of inflammatory disorders that cause lymph node enlargement and can result in multiple-organ dysfunction, according to the Castleman Disease Cooperative Network. While not specifically a cancer, it is a similar to a lymphoma and is often treated with chemotherapy. It can be unicentric (one lymph node) or multicentric, involving multiple lymph nodes.

Lymphangiomatosis is a disease involving multiple cysts or lesions formed from lymphatic vessels, according to the Lymphangiomatosis & Gorham’s Disease Alliance. It is thought to be the result of a genetic mutation.

Tonsil stones are another problem that can happen to the lymphatic system. Small bits of debris catches on the tonsils and white blood cells attack the debris and leave behind hard a hard biofilm that breaths oxygen. They are not smooth like regular stones, though. “Instead, they look like prunes, with crevices where bacteria can accumulate,” said Chetan Kaher, a dentist in London. Usually, tonsil stones fall away and get swallowed, but sometimes they need to be manually removed.

Diagnosis and treatment

Diseases of the lymphatic system are usually diagnosed when lymph nodes are enlarged, Hamrick noted. This may be discovered when the lymph nodes become enlarged enough to be felt (“palpable lymphadenopathy”) or are seen on imaging studies such as CT scans or MRIs.

The majority of enlarged lymph nodes are not dangerous; they are the body’s way of fighting off an infection, such as a viral upper respiratory infection. If the lymph nodes become significantly enlarged and persist longer than the infection, then they are more worrisome. There is no specific size cutoff, but typically nodes that persist at larger than a centimeter are more worrisome and warrant examination by a doctor.

Common symptoms of any lymphatic disorder include swelling of the arm or groin, weight loss, fever and night sweats, according to Stephanie Bernik, chief of surgical oncology at Lenox Hill Hospital in New York. “A PET or CAT scan is usually ordered to further investigate.”

The diagnosis of lymphadenopathy depends on the location of the abnormal lymph nodes and other things that are going on with the patient. If the patient has a known infection, then the lymph nodes can simply be followed to await resolution with treatment of the infection. If the nodes are growing quickly and there is no obvious explanation then typically a biopsy is warranted to look for a cancer or an infection. If the node can be felt then this can be done at the bedside with a needle, according to Hamrick.

If the lymph node is deeper, such as in the abdomen or pelvis, Hamrick said the biopsy might need to be done by an interventional radiologist using image guidance to place the needle into the node. Sometimes the biopsy needs to be done by a surgeon in the operating room. This is often where the most tissue can be obtained to make a diagnosis, he said.

With many types of lymphoma and leukemia, there are unique treatment options for each type, according to Sharman. “There is no one ‘summary’ of treatment options. Treatment options can include traditional chemotherapy, immunotherapy (such as using antibodies or immune modulating drugs), and even radiation.”

Treatment of lymphatic diseases depends on treating the underlying cause. Infections are treated with antibiotics, supportive care (while the immune system does its job, as in a viral infection) or antivirals. Lymphedema can be treated by elevation, compression and physical therapy. Cancers of the lymphatic system are treated by chemotherapy, radiotherapy, surgery, or a combination of those modalities, Hamrick noted.

 

Foods to support the lymphatic system:

 

  • Leafy green vegetables
  • Low sugar fruits.
  • Ground flaxseed.
  • Chia seeds.
  • Brazil nuts.
  • Water
  • Cranberry
  • Leafy greens
  • Nuts and seeds
  • Adaptogenic herbs
  • Garlic
  • Ginger
  • Turmeric
  • Seaweed
  • Citrus

 

More ways to heal and maintain a healthy lymphatic system:

. Hot and Cold Showers

The hot water helps dilate the blood vessels, while the cold water shrivels them. This creates a “pump” action, that forces out the toxic fluids that have remained in the body. This therapy is not recommended for pregnant women or for those who suffer from cardiovascular disease.

4. Use Dry Brushing

Brush your dry skin in a circular motion for 10 minutes by using a natural bristle brush, and then take a shower. You can combine dry brushing with hot and cold showers for better effects.

5. Drink Clean Water

It is advisable to drink up to half your bodyweight in ounces of water per day to further cleanse your system of toxins. (For example, if you are 160 lbs. = 80 ounces of water). You should also drink a few glasses of lemon water as well.

6. Avoid Wearing Tight Clothes

By wearing excessively tight clothing, you are reducing circulation in the lymphatic system. Tight clothing can cause blockages in the lymphatic system, which can lead to an accumulation of toxins. (No bras with wires for example)

7. Breathe Deeply

Our bodies have 3 times more lymph fluid than blood, but there is no organ to pump it. The pumping action of deep breathing will help the lymphatic system transport the toxins into the blood before they are detoxified by the liver. Practice making your exhale longer than you inhale by counting to 4 on the in-breath and 8 on the out-breath.  Nostril breathing balances the nervous system.

8. Avoid Foods That Cause Blockages To The Lymphatic System

Improve your lymphatic health by avoiding the following foods:

  • Processed foods/fast foods
  • Conventionally raised meat
  • Artificial sweeteners
  • Conventional dairy
  • Sugar
  • Soy
  • Table salt (morton’s)

10. Drink Herbal Tea That Stimulates Lymph Flow

There are many herbs that can be very helpful for the lymphatic system. Use the following herbs to prepare teas that promote lymph health: I herb or Herbs etc.

  • Echinacea
  • Astragalus
  • Wild indigo root
  • Goldenseal
  • Cilantro
  • Dandelion root
  • Calendual Blossoms
  • Parsley
  1. Dr. Douillard’s from Lifespa.com has lymph products that can be very beneficial.
  • Lymph Cleanse
  • Manjistha
  • Brahmi-Brain—brain tonic for energy, mental clariy and restful sleep
  • Lymphatic massage oil
  • Exfoliant silk gloves
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Keeping Your Immune System Strong

by nina
June 22nd, 2020

Strengthen and Protect Your Immune System

 

“Let thy food be thy medicine, and thy medicine be thy food” Hippocrates”

The human body is a very robust, complicated system. In the United States, the average life span is about 80 years, which is an astounding feat when we consider that the body is exposed to thousands of organisms that could subvert our bodies’ normal functions and ruin this complicated system.

We have our immune systems to thank for keeping us running. While these systems protect us on a daily basis, most of us lack a working knowledge of what the immune system does and how it works. It’s not important to be a scientific expert, but a brief working knowledge helps one understand how to prevent inflections, the flu, colds, etc. The information in this class will help explain some of the basics regarding immune system function and is also of great value when attempting to understand a doctor’s comments when and if needed.

The immune system is even more complicated than the heart, which uses electrical signals to cause roughly one billion heart beats over the course of one’s life. It’s also more complicated than the kidneys, which filter blood. It is more complicated than almost every other part of the body. The immune system is complex because it is a coordinated whole-body system.

The immune system is built to recognize the difference between self and non-self. The self is anything that is naturally in the body, while non-self is a particle or cell that is not naturally present in the body. A properly functioning immune system doesn’t attack other parts of the body, but does attack anything foreign to the body. Alternatively, it has been suggested that the immune system determines when the body is in danger, for instance when there are cancerous cells or a viral infection. In either case, the immune system’s primary job is to protect our bodies from anything that can cause them harm.

This whole-body system affecting all of our organs includes:

  • The skin, which is a physical barrier against foreign particles.
  • The lymph nodes, which circulate immune cells and provides areas in the gut where immune cells can communicate with each other.
  • The thymus, located in the upper part of the chest, where some types of immune cells mature.
  • The Bone marrow, where other types of immune cells are produced and mature.
  • The Tonsils
  • The Mucous membranes in nose and throat, bladder and genitals
  • The Bowel
  • The Spleen

The immune system has many parts, many of which circulate throughout the body. There are a number of different types of cells that work in this coordinated effort. Some of these may sound familiar to those who have recently had a complete blood count (CBC) per the doctor’s recommendation. These cells provide medical professionals with information on how the immune system is functioning and include:

  • Granulocytes, which include neutrophils, eosinophils, basophils, and mast cells. These cells have many different properties, including clearing the body of debris, killing parasites, and producing inflammatory responses.
  • Lymphocytes, which are a number of different cell types that work around the body with many different functions. For example, B cells produce antibodies and T cells can kill infected cells or they can help other immune cell function.
  • Monocytes, include macrophages and dendritic cells. These cells are called antigen-presenting cells, and can stimulate lymphocytes to produce an immune response. Macrophages also help clear foreign particles from our bodies.

For these components to coordinate, they must communicate through either direct or indirect contact. In direct communication the cells touch one another to convey information. This produces signals to both cells, prompting one to perform a function or change its action. There is also indirect communication, in which a cell releases molecules as a way to send information to other cells. These molecules are called cytokines or chemokines and they can travel long distances in the body like messengers, causing other cells to react.

 

 

Ways to Strengthen the Immune System

 

  1. Decrease or eliminate sugar from your diet
  • Sugar significantly reduces the immune protecting benefits that white blood cells have. 100 grams reduces blood cell effect by 40%
  • Sugar competes with Vit C to destroy bacteria in the body
  • Get natural sugar from dark fruits and dark/leafy vegetables – and root vegetable, which helps with cravings
  • Use Lakanto (from the monk fruit)

 

  1. Make and consume bone broth regularly
  • Rich in minerals and 19 amino acids
  • Contains collage, gelatin, arginine, glutamine glycine and proline
  • Glycine in broth detoxifies cells from chemicals and improves brain function
  • Protects joints, good for gut, skin and immune function
  • Builds and repairs muscle tissue, support bone mineral density and helps slow down aging process

 

  1. Get enough Vit D3+K- Best way is sunshine, but…
  • Found in egg yolk, raw milk, salmon sardines and tuna
  • Is actually a hormone that influences 3000 genes in the body
  • Many chronic diseases are related to Vit D deficiency such as: Cancer, Crohns, Dementia, Diabetes and MS—and many more

 

  1. Support a Healthy Gut-has 10 X’s more bacteria than all cells in body
  • Eat Probiotic/Fermented Foods
  • Go gluten free-it contains gliadin which contributes to leaky gut and can lead to auto immune conditions and poor aging
  • Avoid antibiotics, steroids and a poor diet (and meds if can)
  • Take potato starch-(Bob’s Red Mill) – it is a resistant starch which is digested by bacteria in your gut. It is a prebiotic (think of it as compost for healthy gut bacteria)
  • Other forms of prebiotics are:

Inulin from chicory, Jerusalem artichoke, psyllium or high amylose plants such a green bananas. Use ghee, it is rich in butyric acid, a short chain fatty acid. Beneficial intestinal bacteria convert fiber into butyric acid and then use that for energy and intestinal wall support. A healthy body therefore makes its own form of ‘ghee’ but you can aid that greatly by consuming it.

 

  1. Get Good Sleep-Deprivation suppresses immune system
  • Lack of sleep causes T cell production to decrease and cytokine (inflammation to increase)
  • Lack also raises CRP (C-Reactive Protein)- inflammatory marker

Support sleep w CBD Oil, magnesium (Ancient Minerals) Ashwagandha (an adaptogenic herb) Adaptogens boost immunity by supporting and balancing the endocrine (glandular) system. They also support adrenal functions, and help cells to use oxygen more efficiently and increase cellular respiration.

 

  1. Use a good quality Green Food Daily
  • Green foods are alkalizing–most diets are too acidic
  • As we age, assimilation of nutrients decreases–this is a good way to give our bodies much needed nutrients
  • Vital Nutrition Plus, Green Magma, Garden of Life Raw Food

 

  1. Exercise, Hydration and Negative Ions
  • Both support the lymphatic system
  • Water oxygenates and alkalizes the body (filtered, not bottled)
  • Movement helps all systems, is a stress buster and mood enhancer
  • Spend time in the sun, mountains, by water and in the forest to boost your negative ions and strengthen your immune system

 

In closing:

An attitude of gratitude goes a LONG WAY! Scientific studies show that there is a 23% lower risk of death by cardio vascular disease and a whopping 55% lower risk with a positive outlook. And that is just study on one condition!

 

Suggested Reading:

Sally Fallon-Nourishing Traditions

Linus Pauling-How to Live Longer and Feel Better

Martin Seligman PhD.-Learned Optimism

Dr. Joel Fuhrman-Super Immunity

 

Recipes to Support the Immune System

 

Basic Bone Broth (I use a crock pot)

 

Ingredients

 

2 pounds (or more) of bones from a healthy source

  • 1 onion, 2 carrots, 2 stalks of celery, 2 cloves garlic
  • 2 tablespoons Apple Cider Vinegar (Braggs’s)
  • Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste.You’ll also need a large stockpot to cook the broth in and a strainer to remove the pieces when it is done.

Instructions

  1. If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350. (you can skip this step if want)
  2. Then, place the bones in a large stockpot. Pour (filtered, not bottled) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.
  3. Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.
  4. Bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done.
  5. During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it a few times for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.
  6. Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a mason glass jars in the fridge for up to 5 days, or freeze for later use.

 

Braised Kale and Squash with Pumpkin Seeds

 

Ingredients

 

2 bunches kale, tough stems and center ribs removed, leaves chopped

1 medium butternut squash or small pumpkin, peeled, seeded and cubed

2 medium red onions, coarsely chopped

6 cloves garlic, sliced

2 Tab no-salt seasoning

2/3 cup water

3 Tab balsamic vinegar

1 cup raw pumpkin seed or sunflower seeds, lightly toasted

 

Instruction

Place kale, squash, onion, garlic and seasoning in a large pot with water. Cover and steam over low heat for 20 minutes, or until kale and squash are tender. Add vinegar and toss. Season and serve sprinkled with pumpkin or sunflower seeds or sprouts.

 

Green beans with garlic and lemon and herbs (use any herbs you like) Organic

 

Ingredients

 

1 or 2 bags/bunches green beans

I small yellow onion, chopped

2 cloves garlic, sliced

Lemon Zest from 1 lemon

Salt and pepper to taste

 

Instructions

Blanch green beans for 2-3 minutes and set aside

Saute onion and garlic until lightly browned

Add to green beans. Add lemon zest.

Season to taste. Use a smidge of balsamic vinegar if you want.eep

 

Enjoy!

 

Nina Rebstock

ninabeucler@gmail.com

 

 

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Did you know that Vitamin D and K help strengthen your Immune System?

by nina
June 22nd, 2020

WHY IS VITAMIN D3 (not D2) SO IMPORTANT? And Vitamin K2

The recommended daily intake (RDI) is usually around 400–800 IU, but many experts say you should get even more than that. I recommend 5000 iu’s daily.

Vitamin D deficiency is very common. It’s estimated that about 1 billion people worldwide have low levels of the vitamin in their blood. Vitamin D is actually a hormone.

According to a 2011 study, 41.6% of adults in the US are deficient. This number goes up to 69.2% in Hispanics and 82.1% in African-Americans.

Signs you may be deficient in Vitamin D:

  1. Getting sick more often- One of Vitamin D’s roles is to keep the immune system strong. It directly interacts with the cells that fight infection.
  2. Fatigue– Case studies show that very low blood levels contribute to fatigue (such as Chronic Fatigue Syndrome)
  3. Bone health–Helps keep bones strong (especially when combined with Vit K) Vit K helps keep calcium in bones and out of blood stream. Studies have shown a strong correlation in low D levels and chronic back pain.
  4. Depression—Studies reveal that in 65% of older adults who are depressed their D levels were sub optimal. Supplementation can help those with “seasonal” blues (due to lack of sunshine)
  5. Wound healing—Vit D has been shown to support healing following surgery, injury or infection.
  6. Bone loss—Low bone density is an indication of loss of calcium. The answer is NOT to take calcium. Instead, take 5000iu’s (at least) with Vit K daily, eat your calcium, exercise and stay hydrated!
  7. Hair loss—Stress is often the culprit, and keeping D levels optimal is important.
  8. Muscle pain—There is a correlation between chronic pain and love D levels.

**It is very hard to reach levels of toxicity with Vitamin D.

If blood levels read 150ng/ml or higher, then you are at risk of toxicity. Again…this is very hard to achieve.

Best Vitamin D3 foods:

Fatty fish, Eggs, Swiss Cheese, Whole Milk, Cod liver oil, Canned salmon and tuna, cottage cheese, yogurt, beef liver, sardines, butter

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Boost Your Brain Health! Feed your Mind, Keep your Mind

by nina
February 13th, 2019

Boost your Brain Health!!

Feed your mind, Keep your Mind

Ways to support memory and brain health now and in the future

Healthy Brain Foods

Do you believe that we are destined to downward spiral to death, including disease and suffering? Or do you prescribe to the paradigm that we can live until we die? It is a matter of how we think that creates our reality…or does it? The great thinker James Allen said, “What we think upon grows.” It makes sense that if we give the brain (and whole body) what it needs, that we can influence our current and future state of health.

The brain is a super sensitive organ. Brain tissue is literally the most protected in the body. The brain is encased in your skull, which is some pretty hard and tough protection! We also have this thing called the blood brain barrier. This is a set of fantastic chemical and physiologic barriers that are exquisitely designed to protect the brain from anything in the bloodstream that would harm it. To feed and protect our brain/mind it is essential to give ourselves the proper nutrition. And remember the brain is fueled by FAT!!!

  1. Keep learning–Challenging your brain with mental exercise is believed to activate processes that help maintain individual brain cells and stimulate communication among them. Building and preserving brain connections is an ongoing process, so make lifelong learning a priority.
  2. Connect with people—Studies show that healthy ways of relating to the people you do and do not know supports longevity. The book, Social: Why Our Brains Are Wired to Connect, by Lieberman, discusses the importance of valuing our relationships over the drive to make money. As the Harvard Women’s Health Watch reported, “Dozens of studies have shown that people who have satisfying relationships with family, friends and their community are happier, have fewer health problems, and live longer.”
  3. Believe in yourself-Use a new paradigm—Create ongoing purpose in your daily life, have some fun, and pick your battles.
  1. Economize your brain use– Take advantage of calendars and planners, maps, shopping lists, file folders, and address books to keep routine information accessible. Designate a place at home for your glasses, purse, keys, and other items you use often. Remove clutter from your office or home to minimize distractions, so you can focus on new information that you want to remember.
  2. Repeat what you want to know–When you want to remember something you’ve just heard, read, or thought about, repeat it out loud or write it down. That way, you reinforce the memory or connection. For example, if you’ve just been told someone’s name, use it when you speak with him or her: “So, John, where did you meet Camille?” If you place one of your belongings somewhere other than its usual spot, tell yourself out loud what you’ve done. And don’t hesitate to ask for information to be repeated.
  3. Space it out–Repetition is most potent as a learning tool when it’s properly timed. Research shows that spaced rehearsal improves recall not only in healthy people but also in those with certain physically based cognitive problems.
  4. Make a mnemonic–This is a creative way to remember lists. Mnemonic devices can take the form of acronyms (such as RICE to remember first-aid advice for injured limbs: Rest, Ice, Compression, and Elevation) or sentences (such as the classic “Every good boy does fine” to remember the musical notes E, G, B, D, and F on the lines of the treble cleff.

                                      10 Important Things to Support your Noggin’

1.EFA’s, Essential Fatty Acids–One of the most important nutrients for optimal brain function, is essential fatty acids — in particular omega 3 found in DHA. Omega 3 decreases with age. This leads to a loss of brain plasticity and the diminished ability of the brain to use glucose as fuel. Omega-3s improve inflammation and memory impairment.                                                                                                            2.Sleep–Lack of sleep equals lack of cognitive function. Lack of sleep impacts memory, brain performance, learning ability, retention of information, and mood. Long -term sleep deprivation can lead to all sorts of cognitive challenges and literal changes in brain physiology. There are many natural supports for good sleep such as melatonin, valerian and many others.

3.Herbs–There’s a stunning amount of research on the impact of certain herbs on brain health. The common household herbs to take that impact brain function, nervous system transmission, increased oxygenation in the brain, and decreased inflammation include turmeric (curcumin), oregano, ginger, garlic, rosemary and sage, to name a few.

4.No Sugar–Of all the foods to let go of when it comes to brain health, sugar is arguably number one. Just as the consumption of this substance over time can cause insulin resistance, which means diabetes, so too can it literally cause insulin resistance in the brain. The brain becomes more inflamed and less functional. Eliminate this food as best you can from the diet, and your brain will be much happier.

5.Avoid damaging your food when cooking—The goal is for the food to taste good, while minimizing the loss of nutrients and the production of AGEs (Advanced Glycation End Products). AGEs are glycotoxins created by a reaction between sugars and proteins or lipids. High levels create oxidative stress, inflammation, and many of the pathologies we see in chronic disease. Use moist heat, shorter cooking times, and lower temps. Grilling, broiling, searing roasting and frying all produce AGEs.

6. Filtered Water–One Harvard study showed that in areas of more water fluoridation, the IQs of children are significantly decreased. For long term brain health, clean up and filter your water, and avoid plastic water bottles whenever possible.

7. Oxygen/Exercise–Oxygen is the brain’s most vital nutrient. Increased oxygen rejuvenates brain cells, wakes them up, repairs them, strengthens them, and increases their overall function in a big way. The future of treating brain disease is in part finding ways to oxygenate the brain more fully. One of the great ways you could do this right now is to exercise. Exercise reduces insulin resistance, increases ketosis, increases the size of the hippocampus, improves vascular function, improves mood and sleep, and increases neurogenesis. Even doing some simple deep breathing or yoga is a powerful way each day to oxygenate your brain and get it functioning better. The beauty of oxygen — it’s free. Green food is also very oxygenating.

8. Meditation–Even meditating for ten to fifteen minutes a day has been shown to increase overall brain functioning. Just as physical exercise strengthens the cardiovascular system and the muscular foundation of the body, so does meditation strengthen the brain.

9. Moderate Alcohol Consumption—studies show that a few drinks a day may have benefits, but over indulgence is definitely harmful. Especially as we age.

10. Feed your body/mind with the good fats. Low carb, low sugar, high fat diets are being used in the treatment of dementia and conditions such as schizophrenia.  People who ate the good fats had a 44 % lower risk of early dementia. Avoiding Omega-6 oils, they raise risk factors significantly. (those nasty vegetable oils!)

Best Foods to keep your brain well fed and functioning optimally:

The Mediterranean Diet is the Optimal Brain Food Way to Eat

  • LEAFY GREENS (kale, chard, watercress and spinach) Full of vitamins (C, K and the B’s) as well as minerals (calcium, potassium, copper, magnesium, folate, manganese and zinc) plus fiber and many plant nutrients.
  • OILY COLD WATER FISH
  • (salmon, mackerel, herring, sardines)
  • These are all the best possible direct sources of healthy brain fats called omega 3 essential fats.
  • GRASS-FED BEEF, LAMB, ORGANIC CHICKEN AND BUTTER Great sources of brain fats when eaten in moderation.
  • Eggs: Any Way! The most easily absorbed protein for the brain (organic)
  • Nuts and seeds (pecans, walnuts, macadamias, almonds, cashews, Brazil nuts, chia, flax, pumpkin)
  • A great source of good fats plus protein and brain nutrients such as selenium, in Brazil nuts specifically.
  • OLIVE OIL  (organic, cold pressed, extra virgin)
  • Contains antioxidants and brain healthy plant chemicals.
  • SEEDS (flaxseed, sunflower and sesame seeds, chia seeds)
  • A rich source of plant essential fatty acid (EFA), containing omega 3 oils and lignans, which are phytochemicals and antioxidants that help balance hormones.
  • COCONUT OIL/MCT Oil –Contains beneficial saturated fat/short chain fatty acids, plus anti-microbial, anti-fungal and anti-viral function.
  • AVOCADOS — Packed with vitamins, fiber, minerals and mostly mono-unsaturated fats.
  • COLORFUL VEGETABLES  (sweet potato, pepper, carrot, tomato etc.)
  • Their rich color indicates high anti-oxidant content, and they are also sources of fiber, minerals, enzymes and plant nutrients.
  • BRASSICAS-Cruciferous (broccoli, cauliflower and cabbage, Brussels sprouts)
  • Have phytochemicals that stimulate our enzyme defenses against cancer, plus minerals and vitamins.
  • ARTICHOKE –Great for a big punch of fiber and detox nutrients. Also acts as a prebiotic (provides food for bacteria in our gut).
  • LEGUMES  (lentils, peas and beans)
  • In addition to vitamins and minerals, they contain lignins, also known as phyto-estrogens, which protect against different forms of cancer, as well as balancing hormone levels. Low in fat and high in fiber.
  • GLUTEN-FREE GRAINS (quinoa, millet, amaranth, basmati or brown rice)
  • Rich in vitamins and minerals plus protein.
  • SPROUTED GRAINS
  • Nutrient-dense brain super foods.
  • When a seed, grain or pulse has germinated, its nutritional value rises so there is 60 per cent more vitamin C and 30 per cent more B vitamins in a sprouted seed, grain or pulse.
  • They also contain large amounts of protein and vitamin E, as well as phosphorous and potassium.  Sprouting makes these nutrients : highly digestible.
  • BERRIES 
  • (blueberries, raspberries, strawberries)
  • True brain super foods such as colorful berries contain antioxidant power to protect the brain from ageing plus an anti- inflammatory and ellagic acid, which is a unique compound that could help to protect the body against cancer.
  • CATECHINS: found in green tea. Buy organic and from Japan not China (if Matcha)
  • Fermented foods and Bone Broth…(thought I would forget?)
  • Golden Milk
  • Dark Chocolate

 Last but not least…STAY HYDRATED EVERY DAY, ALL DAY!!

 Best Nootropic (enhances memory or other cognitive functions)

Supplements for the Brain:

The top 5 most important are first:

  1. Omega Fatty Acids (Good Health)
  2. Multi-Vitamin/Mineral Good Health or Life Extension)
  3. Magnesium (in addition to multi)
  4. B Vitamins (methylated)
  5. Vitamin D + Vit K2 (getting levels to 50-80)

Recommended but not necessary:

  1. Curcumin (Good Health)
  2. Aswagandha (Life Spa)
  3. Lion’s Mane Mushroom
  4. Resveratrol
  5. 5HTP
  6. Bacopa (Life Spa)
  7. Rhodiola (Life Spa)
  8. Lithium (Good Health)
  9. Ginkgo Biloba
  10. S-Aedonsyl Methionine (Sam-e)
  11. Brahmi Brain (Life Spa)
  12. Brain Power (Good Health)
  13. CBD Oil
  14. Bio Identical Hormones

 

 I recommend that you check out these “Experts” contributions. All GOOD!

  • Hyman: drhyman.com
  • Robert Redfern: Good Health (bigpicturelonglife.com)
  • Douillard: LifeSpa.com (bigpicturelonglife.com)
  • Axe   draxe.com
  • Mercola: drmercola.com
  • Amen: amenclinics.com
  • Dale Bredesen

Nina Rebstock, Nutrition Counselor

Bigpicturelonglife.com

ninabeucler@gmail.com

Categories Aging, Blog
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34 Herbs to use for Flavor and Nutrition

by nina
December 21st, 2018

34 Herbs to use for Flavor and Nutrition

 

Allspice—Lowers blood pressure, menopause problems—Can irritate skin.

The Healing Powers of Curcumin

Use with chocolate, curries, fruit pies, nuts, game, lamb, mulled cider, seafood, rice pilafs, pickled vegetables and fish

 

Almond—Lowers blood pressure, Vit E for circulation, magnesium and folate, and fiber. Metabolic syndrome, Type 2 Diabetes and high triglycerides.

Use with green beans, chicken, curries, cookies, lamb, pudding, casseroles, salads and cookies

 

Basil—Cancer, acne, gout, pain, stress, ulcer, Type 2, high cholesterol, acne, eye infections and heart attack

Use with bread, beans, eggplant, lamb, nuts, olives and olive oil, pasta, poultry, squash, stuffing , tomatoes, sauces and zucchini

 

Bay Leaf—Arthritis (osteo and rheumatoid), cancer, respiration, wounds, ulcer, indigestion, Type 2.

Use with steamed food, soups, sauces, seafood boil, pot roast, sauerkraut, Boeuf Bourguignon

 

Black Cumin Seed—Immune system, asthma, cancer, dermatitis, epilepsy, heart disease, pain, colitis, high cholesterol

Use with breads, chocolate, chutney, lamb, rice, mango, potatoes, garbanzo beans, chowder, mushrooms

 

Black Pepper—Alzheimers, arthritis, cancer, constipation, falls, hearing loss, high blood pressure, indigestion, thyroid problems, memory loss, depression

Use with Eggs, game, red meat, sauces, seafood, curries, (and turmeric)

 

Caraway—Type 2, heartburn, cancer, food poisoning, indigestion, high triglycerides, tuberculosis

Use with apples, cabbage, cheese, pears, pork, sausages, sauerkraut

 

Cardamom—Asthma, bad breath, blood clots, colic, colon cancer, diarrhea, ulcer, sinusitis, heart disease, high blood pressure

Use with chicken citrus fruit, custards, lamb, nuts, rice mango, seafood, apple pie

 

Celery Seed—Liver disease, arthritis, gout, high blood pressure, yeast infection, ulcer, stroke, menstrual cramps, mosquito bites

Use with Chutneys, chicken, fish, tomatoes, stew, seafood, cabbage

 

Chile—Arthritis, blood clots, cancer, cholesterol, nerve pain, indigestion, stroke headache, ulcer, neck pain, heart disease, Type 2, psoriasis

Use with salsa, stews, sauces, relishes, casseroles, enchiladas

 

Cinnamon—Cancer, cholesterol, Type 2, Metabolic syndrome, food poisoning, heart disease, wounds, stroke, high blood pressure

Use with apples, curries, pork, winter squash, chocolate, corn, cauliflower, bananas, stewed fruit, baking, lamb, chile adobo

 

Coconut—Acne, Alzheimer’s, Cancer, Crohn’s, bacterial infection, pain, yeast infection

Use with Chutney, baking, fish, chicken, potatoes, vegetables, lentils, chocolate

 

Cumin—Cancer, Epilepsy, food poisoning, osteoporosis, Type 2

Use with Black beans, curries, Mexican food, tomatoes, stews, soups

 

Fennel Seed—Alzheimer’s, arthritis, cancer, colic, colitis, glaucoma, heart disease, high blood pressure, stroke, menstrual cramps

Use with Cheese, curries, mushrooms, pasta, sausage, salmon, poultry,

 

Garlic –Aging, flu, blood clots, cancer, Type2, colds, stroked, HB pressure

Use with Marinades, lamb, spice blends, stir fries, soups, stews, sautés

 

Ginger—Arthritis, asthma, cancer, cholesterol, migraine, indigestion, motion sickness, nausea, stoke, heart attack, heartburn

Use with Chutney, duck, chicken, oranges, pork, pumpkin, sweet potatoes, winter squash, shellfish

 

Horseradish—Bronchitis, pneumonia, sinusitis, UTI, flu, ear infection, cancer, food poisoning

Use with Apples, baked beans, beef roast, potatoes, smoked fish, curried ham, cheese, eggs

 

Juniper Berry—Cancer, indigestion, weight, rash, ulcer

Use with Legumes, lentils, potatoes, vegetables, stews, soups, broth

 

Lemongrass—Anxiety, cancer, cholesterol, Type 2, epilepsy, insomnia

Use with Stir fries, curries, poultry, shrimp, marinades, tomatoes

 

Marjoram—Alzheimer’s, blood clots, cancer, fungal infections, stroke, ulcer, heart disease, indigestion, bacterial/fungal infection

Use with Beans, salad dressing, sausage, white sauces, eggs, lamb, cabbage, bell peppers, venison,

 

Mint—Allergies, anxiety, IBS, cough, fatigue, gum disease, stress, tooth decay, nausea, nasal congestion, cancer, COPD, menopause symptoms

Use with Peas, yogurt, curries, salads, crab, garnish for soups, smoothie

 

Mustard Seed—Cancer, heart disease Type 2, insulin resistance, cholesterol, benign prostatic, hypertrophy (BPH)

Use with Fish, meats, pickles, sauerkraut, sautes, curries, cauliflower, cabbage, brussels sprouts

 

Nutmeg—Depression, anxiety, diarrhea, memory loss, cholesterol, cancer, epilepsy

Use with Baked goods, deserts, mulling spice, mixed nuts

 

Onion—Allergies, cancer, Type 2, cholesterol, osteoporosis, heart disease, high blood pressure

Use with Meats, relishes, salads, stews, soups, sautés, casseroles

 

Oregano—Age spots, cancer, parasite, liver disease, ulcer, colitis, candida, Alzheimer’s, cholesterol, metabolic syndrome

 

Parsley/Cilantro—Bad breath, cancer, constipation, ulcer, Type 2, heart disease,

Use with Salads, beans, cheese, eggs, legumes, fish, vegetables, beef

 

Pumpkin Seed—Anemia, arthritis, cholesterol, heart disease, high in magnesium

Use with Salads, baking, sauce, soup, chicken, pork

 

Rosemary—Liver disease, memory loss, blood clots, cancer, depression, dermatitis, gout, wrinkles, ulcer, stress, dermatitis, heart disease

Use with Lamb, chicken, vegetables, pasta, marinades

 

Sage—Sore throat, hear disease, anxiety, cancer, eczema, fatigue, ulcer stroke, Type 2, memory loss, cold sores

Use with Chicken, meats, stuffing, salads, fish, gravies, polenta, scones

 

Star Anise—Hepatitis B, cancer, dementia, flu, tooth decay, mononucleosis, cold sore

Use with Custards, chicken, pork, soups, fruit deserts, baking

 

Sun Dried Tomato—Parkinson’s, dementia, heart disease, high blood pressure, cancer, blood clots, high blood pressure

 

Thyme—Aging, bronchitis, cold sores, colds, tooth decay, flu, colitis, cancer, ulcer

Use with Casseroles, vegetables, chicken, fish, soup, sauces, ripe olives, potatoes

 

Turmeric—Arthritis, allergies, flatulence, gum disease, rash, depression, cystic fibrosis, cancer, asthma, pain, liver disease, weight, gout, asthma

Use with Lentils, vegetables, rice, soups, cauliflower, tomatoes, curries

 

Vanilla—cancer, sickle cell anemia disease

Use with Baked good, yogurt, puddings, chutney, sauces

 

 

 

BONUS    Antioxidant Superstars

 

  • Artichoke
  • Garlic
  • Beetroot
  • Radish
  • Red chicory
  • Broccoli
  • Leek
  • Spinach
  • Beet greens
  • Cabbage
  • Onion
  • Eggplant
  • Butternut squash
  • Cauliflower
  • Romaine lettuce
  • Red bell pepper
  • Green bell pepper
  • Tomato
  • Zucchini
  • Celery
  • Cucumber

 

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Why might Keto be a good idea?

by nina
December 9th, 2018
Healthy foods

Foods that help reduce inflammation and are rich in magnesium

What is a Ketogenic Diet and Why Should You be Interested?

Is this way of eating/living sustainable?     

Essentially the keto diet works by “tricking” the body into thinking it is fasting, through a strict elimination of glucose that is found in carbohydrate foods. Today the ketogenic diet goes by several different names, including the “no-carb diet” or “very low carbohydrate ketogenic diet”(LCKD or VLCKD for short).

 

Following a ketogenic diet puts your body into a state of “ketosis,” which is a metabolic state that occurs when most of the body’s energy comes from ketone bodies in the blood, rather than from glucose. This is in contrast to a glycolytic state, where blood glucose (sugar) provides most of the body’s fuel (or energy).

When you’re following a ketogenic diet, your body is burning fat for energy rather than carbohydrates, so in the process most people lose excess body fat rapidly, even when consuming lots of fat and adequate calories through their diet.

 

The traditional ketogenic diet created for those with epilepsy consisted of getting about 75 percent of calories from sources of fat (such as oils or fattier cuts of meat), 5 percent from carbohydrates and 20 percent from protein. Unlike the Atkin’s low-carb diet, protein intake is limited. We will discuss a less strict version below.

Because this way of eating is low in carbs it work through the elimination of glucose. Our bodies normally run on glucose (or sugar) for energy. We cannot make glucose and only have about 24 hours’ worth stored in our muscle tissue and liver. Once glucose is no longer available from food sources, we begin to burn stored fat instead, or fat from our diets. The ketogenic diet, therefore, eliminates glucose and causes the body to burn its own fat quickly.

 

The ketogenic diet works by eliminating carbohydrates from the diet and keeping the body’s carbohydrate stores almost empty, therefore preventing too much insulin from being released following food consumption. This can help reverse ”insulin resistance,” which is the underlying problem contributing to diabetes. If on BP meds, it fall too low, helping one to stop using the medication.

What is involved in a Ketogenic Diet?

 

  • Get enough healthy fats in your diet, Eat mostly: coconut or coconut oil, avocado, chia seeds or flaxseeds, non-starchy vegetables, sprouted nuts, organic grass-fed meat and raw dairy products. Aim for a ratio that is about 40 percent fat, 30 percent protein, and 30 percent carb. The exact ratio of these macronutrients will differ depending on your specific goals and current state of health.
  • It is highly recommend to consume a large amount of MCFA’s (Medium Chain Fatty Acids) from sources like unrefined coconut oil since this is probably the easiest type of fat for your body to metabolize properly and burn as fuel. In addition to MCFA’s, consume a moderate amount of saturated fat from sources like grass fed/free range meats or raw dairy products. Finally, other sources of fat, like polyunsaturated or monounsaturated fats, should come from healthy, whole foods like nuts, seeds and wild-caught fish, olive oil, ghee, avocados and krill oil.
  • If you find it difficult to stick to a very low-carb diet every day, especially for months on end, you might want to consider carb-cycling instead. Carb cycling increases carbohydrate intake (and sometimes calories in general) only at the right timeand in the right amounts, usually about 1–2 times per week.
  • Carbs are not the enemy — they actually have many important roles in the body! Eating enough carbohydrates at the right time can help “reset your metabolic thermostat” and signal your body to create enough beneficial hormones (like leptin — a protein that’s made in the fat cells, circulates in the bloodstream, and goes to the brain.)

It helps body maintain normal weight. These not only keep you at a healthy weight, but keep you feeling energized and mentally remaining satisfied with your diet overall. Eating a very low-carb diet nonstop can lead some to feel overly restricted, tired and demotivated — but for many adding in a small amount of carbs at certain times makes it easier to follow a healthy way of eating long-term that won’t cause weight regain or strong carb (sugar) cravings.

  • Finally, consuming at least moderate carbohydrates also enables you to eat enough whole plant foods and to get enough fiber. Carbs are the primary type of macronutrient found in most plant foods, although exactly how many carbs a plant food has depends on the specific type. Some of the healthiest foods in the world — such as leafy green veggies, cruciferous veggies, artichokes, asparagus, sea veggies, herbs and spices, for example — are actually pretty low in carbohydrates and, therefore, suitable on the ketogenic diet. Whole foods that are higher in carbs — such as sweet potatoes and other root veggies, beans/legumes, and fruit — are often limited. A bonus of eating these foods is that they contain plenty of dietary fiber and antioxidants, helping with things like digestion, heart health and more.

 Low-carb veggies

  1. Broccoli
    2. Cauliflower
    3. Mushrooms
    4. Peppers
    5. Chard or collard greens
    8. Spinach and Swiss chard
    9. Green beans
    10. Arugula
    11. Leeks and onions
    12. Tomatoes and eggplant
    13. Brussels sprouts kale and Avocado
    15. Turnips
    16. Cabbage
    17. Carrots (moderate carbs)

 

Eggs & dairy
18. Cage-free eggs-local or Organic Valley are good
19. Full-fat unsweetened yogurt or kefir

  1. Raw whole milk
    21. Hard cheese, sour cream and heavy cream (all are low in carbs, but very importantly I recommend grass-fed and organic dairy whenever possible, ideally made from raw milk). Cheeses low in carbs include blue cheese, cheddar cheese, goat, feta, Swiss, parmesan and asiago cheese.

Other Foods

  1. Mao, mustard, pesto, stevia, lakanto
  2. Fermented foods, pickles, kimchi, saurkraute, olives, edamame
  3. Whey protein,
  4. Dry wine (no sweet wines)

26.Small amounts of grapefruit, apple, orange, peach, berries

Chili Cheese Muffins

Ingredients

  • 1¼ cups blanched almond flour
  • ½ teaspoon sea salt
  • ½ teaspoon baking soda
  • 3 large eggs
  • 2 tablespoons red pepper flakes
  • 2 cups firmly packed grated cheddar cheese (8 oz.)
  • Instructions
  1. In a food processor, combine almond flour, salt, and baking soda (or hand mix)
  2. Pulse in eggs, until well combined
  3. Briefly pulse in 1 tablespoon red pepper flakes, and cheddar cheese (and any spices you like…be creative!)
  4. Scoop a heaping ¼ cup of batter into each paper lined muffin cup
  5. Garnish muffins with remaining 1 tablespoon pepper flakes (optional)
  6. Bake at 350° for 25-30 minutes
  7. Cool 1 hour
  8. Serve

Dinner Ideas

Combine veggies of choice, (from low carb list) with grass fed protein, eggs etc. Add a salad if you want, voila, an easy, tasty meal any time!

Prepare a large salad and garnish with olives, olive oil, a few nuts, (a pesto dressing would be delicious) Add some salmon or protein of choice.

Remember FAT is a good thing. Good FAT that is!

Facts First

  • Fasting and other dietary regimens have been used to treat epilepsy since at least 500 BC. To mimic the metabolism of fasting, the ketogenic diet(KD) was introduced by modern physicians as a treatment for epilepsy in the 1920s. Current studies are being done using the ketogenic diet with Alzheimers, Parkinson’s Disease, ALS, MS, Cancer and nerve disorders such as neuropathy. The results have been very promising.
  • The National Institute of Health study shows the beneficial effects of a long–term ketogenic dietto significantly reduce body weight and body mass index of the patients. Furthermore, it decreased the level of triglycerides, LDL cholesterol and blood glucose, and increased the level of HDL cholesterol. Sounds good so far right?
  • Ketogenic diets also showed an increase in the concentrations of heart healthy HDL cholesterol more than low-fat, high-carb diets. Low-carb, high fat diets decrease LDLparticle concentration (LDL-P) and increase the size of LDL cholesterol, the big fluffy guys that are the good Ketogenic diets alsodecrease the amount of harmful VLDL cholesterol in the blood.
  • Let’s look at Diabetes…One study found that the ketogenic diet improved insulin sensitivity by a whopping 75%!  Another study in patients with type 2 diabetes found that 7 of the 21 participants were able to stop all diabetes medications. In yet another study, the ketogenic group lost 24.4 lbs compared to 15.2 lbs in the higher-carb group. Additionally, 2%of the ketogenic group was also able to stop or reduce diabetes medication, compared to 62% in the higher-carb group. Sounding better all the time!

Ok, you get the point, a Ketogenic diet can have huge health benefits for certain groups of people. But is it right for everyone? Before I answer that question let’s dispel some myths….

Fiction and Myths

  • You must eat every couple hours – not true! When we look at our ancestral past, man often went long periods of time without access to food. We are genetically wired to do the same thing!
  • Fat is bad for you – myth! We were brainwashed in the 1980’s with the “low-fat” mantra that has now created a nation of Diabetics. Eating “healthy” fats nourishes your body at a very deep level and so doing, satisfies us for long lengths of time.
  • A Keto diet is all meat – Fiction! The true Keto diet is “moderate” protein and high in healthy fats. The proteins should be coming from “clean” meat sources for the healthiest program and best results.
  • A Keto diet will be hard – Not true! Yes, the first 5-6 days of withdrawals from sugar may be challenging but after that you will find it very satisfying.

Vegetables

  • Leafy greens like arugula, spinach, kale, collard greens, Swiss chard
  • Celery
  • Cucumber
  • Cabbage
  • Green beans
  • Broccoli
  • Black olives
  • Leeks
  • Tomatoes
  • Zucchini

Meat, Fish, Poultry

  • Red meat
  • Chicken
  • Pork
  • Veal
  • Lamb
  • Liver and organ meats
  • Fowl
  • Shrimp
  • Crawfish
  • Crab
  • Lobster
  • Scallops
  • Salmon

Fats and Dressings

  • Grass-fed butter
  • Olive oil
  • Avocado oil
  • Coconut oil
  • Low carb dressings

Other

  • Herbs and spices
  • Balsamic vinegar
  • Red wine vinegar
  • Mustard
  • Hot sauces (check the label for carbs)
  • Pickles
  • Monk fruit sweeteners a natural, low-carb option

Cheese

  • Gruyere
  • Neufchatel
  • Cheddar
  • Fontina
  • Havarti
  • Swiss
  • Parmesan
  • Gouda
  • Mozzarella

Dairy and Alternatives

  • Half-and-half
  • Heavy cream
  • Eggs
  • Unsweetened almond milk

Drinks

  • Water
  • Sparkling water
  • Unsweetened tea
  • Herbal tea
  • Coffee

The Keto Diet Avoids These Foods

  • Grains
  • Sugars
  • Artificial sweeteners
  • Processed foods
  • High-carb root vegetables

 

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Keeping and Nourishing Your Eyes and Eyesight

by nina
August 3rd, 2018

The Healing Powers of Curcumin

Some common eye conditions are:

 

Macular degeneration–A common, painless eye condition in which the central portion of the retina deteriorates and does not function adequately. Some causes are: age, not enough veggies/fruits, high blood pressure.

 

Glaucoma—Fluid pressure in the eye builds which damages the optic nerve. Causes are: diabetes, cataracts, and inflammation.

 

Poor Night vision—cataracts and (need for glasses?) Causes: Diabetes, lack of Vit A, sustained bright sunlight, zinc deficiency.

 

Cataracts– A cataract is a clouding of the eye’s natural lens, which lies behind the iris and the pupil.

Cataracts are the most common cause of vision loss in people over age 40 and are the principal cause of blindness in the world. In fact, there are more cases of cataracts worldwide than there are of glaucoma, mac degen, and diabetic retinopathy combined.

 

Astigmatism– An imperfection in the curvature of your cornea — the clear, round dome covering the eye’s iris and pupil — or in the shape of the eye’s lens. Causes: Genetic. Some forms of astigmatism can be a sign of keratoconus,a cone-like bulge of the cornea, which can distort vision. That’s why it is crucial that children have regular eye exams to detect astigmatism or other vision problems as early as possible.

 

Dry eyes—Dry, irritated, red eyes. Causes: The natural aging process, especially menopause. Side effects of certain drugs like antihistamines. Diseases that affect your ability to make tears, like Sjogren’s syndrome, rheumatoid arthritis, and collagen vascular diseases.

 

Light sensitivity– Photophobia, or light sensitivity, is an intolerance of light. Sources such as sunlight, fluorescent light and incandescent light all can cause discomfort, along with a need to squint or close your eyes. Headaches, and other body aches, may also accompany light sensitivity. Light-sensitive people sometimes are bothered only by bright light.

 

Ways to support ALL of these conditions:

 

Exercise (again!)—Studies show that moderate to intense exercise at 3 times a week significantly lowers OPP (ocular perfusion-contributes to glaucoma if elevated)

 

  • Fill your plate with:

 

  • Green leafy vegetables like spinach, kale, collards, chard.
  • Salmon, sardines and other oily fish
  • All things Eggs
  • Citrus of all types
  • Tomatoes
  • Berries (including bilberries)
  • Good grains such as quinoa or whole (soaked) oats
  • Sunflower seeds, almonds and pistachios (Vit E)
  • Beef, poultry and bean
  • Organic non GMO corn
  • Carrots of course!
  • Legumes
  • Olive oil

 

 

Supplements:

 

Antioxidants—Vit C and E, Black Cumin Seed Oil, Turmeric/Curcumin

Zeaxanthan—promotes cognitive functioning in older age

Zinc

Vitamin A

Astaxanthin—a caratenoid and one of most powerful antioxidants

Fish Oil—krill oil is a good choice

Flax seed oil—Barleans– a good choice (keep in fridge)

Lutein-also found in tomatoes, green or yellow vegies and egg yolk

Saffron—protects and prevents the breakdown of light-sensitive cells

 

** A few supplements with combined ingredients are:

  1. Nutra-Vision–Dr. Al Sears
  2. Eye Support–Dr. Mercola
  3. Macugaurd Ocular Support with Saffron—Life Extension

 

**Find organic dried bilberries at Nuts.com

 

A Healthy Eye Recipe: White Bean soup with greens

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 medium yellow onion, chopped
  • 2 cups (¼” diced) butternut squash
  • 2 celery ribs, diced
  • 8 ounces cremini mushrooms, chopped
  • 3 garlic cloves, minced
  • 2 fresh bay leaves
  • 5 fresh sage leaves, chopped
  • 2 teaspoons Herbes de Provence
  • ¼ cup dry white wine (optional)
  • 4 cups Vegetable Broth
  • 1 (14-ounce) can Organic Diced Tomatoes
  • 1 (14-ounce) can Organic Cannellini Beans
  • 6 fresh thyme sprigs (bundled and tied with string)
  • 2 teaspoons balsamic vinegar
  • 1 bunch kale leaves, washed and chopped
  • pecorino cheese, optional, for serving
  • toasted baguette, optional, for serving

Instructions

  1. Heat the olive oil in a large pot over medium heat. Add the onion and generous pinches of salt and pepper and cook, stirring occasionally, until soft and lightly browned about 5-8 minutes.
  2. Add the butternut squash and celery and stir.
  3. Add the mushrooms, another pinch of salt and a few grinds of pepper, and cook until soft, about 8-10 minutes.
  4. Add the garlic, bay leaves, sage and Herbes de Provence. Stir, then add the wine and stir again. Add the vegetable broth, tomatoes, beans and bundled thyme sprigs. Simmer for 30 minutes, until thickened, stirring occasionally. Remove the thyme stems and bay leaves.
  5. Add the balsamic vinegar. Stir in the chopped kale and cook until wilted, about 5 minutes. Taste and adjust seasonings.
  6. Serve with pecorino cheese and toasted baguette if desired.
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MAKE HAY WHILE THE SUN SHINES (AND MARKET GRAIN WHILE THE TODDLER SLEEPS):

by nina
December 10th, 2017

This blog is about my daughter and her husband, in rural Wisconsin.  They are Organic Farmers and are working to change the way farming is managed in America!!  Enjoy the read.  Oh yeah, that’s our darling grandson, Henry, taking the nap.

By Halee Wepking, Meadowlark Organics and Bickford Organics 

Hello! Halee Wepking here, trying to do what I can to help out my husband, John, who is currently turning over windrows of hay that was rained on yesterday in hopes that the predicted storm will miss us tonight and they can bale dry hay tomorrow. As they say, make hay when the sun shines, and get to work when your toddler’s napping!

I don’t spend much time on a tractor these days, but I have been spending most of our son’s naps working on our packaging copy, marketing plan, and coordinating a few wholesale orders for a local grocery store, catering company, and independent bakers who use our flour. Though we’re just a few years into growing small grains, we have made many valuable connections with bakers, larger retail stores, distilleries, and grain buyers.

We have met several artisan bakers who are very enthusiastic about baking with local grains. The head baker at Madison Sourdough has been milling our Sungold Spelt berries to make a honey brioche for the bakery. We recently took another baker who is just getting started on a tour of our fields of wheat, and it is always exciting to think about the potential our grain has to become nourishing food.

John touring the fields with the baker from Origin Breads and our miller from Lonesome Stone Milling.

We have also connected with a company in Viroqua called Plovgh that works directly with farmers and processors to supply organic and specialty grains to buyers. It has been encouraging talking to them about the demand they see for what we are growing. This year we have Red Fife, Emmer, Boles, Warthog, Expedition, and Sungold Spelt in our fields and they are interested in all of it. We’ve received more encouragement from our friend Anders Gurda, who heads up OGRAIN (the Organic Grain Resource and Information Network) at the University of Wisconsin. Whether they see small grains as a valuable conservation effort or an artisan food product, people who are excited about small grains are really excited about them. We are beyond lucky to have so many resources and people who are passionate about small grains in our community.

The vision for our farm business has evolved greatly over the last couple of years and will continue to do so, I’m sure. When we started working for Paul, he already had an established market selling feed to small, organic livestock producers and Amish communities where hand-milking a small herd of dairy cows is common practice. Paul still spends most of the winter trucking loads of hay, baleage, and grain up to Amish country. His commitment to the smaller customers is admirable, and also a smart business move, though it means he isn’t spending his winters relaxing in Arizona.

Following his example, we are establishing another aspect of the farm’s business by selling our food-grade small grains in a similar way. This year we received a Value Added Producer Grant from the USDA to direct market our flour and grain. We have partnered with Lonesome Stone Milling, who does our toll milling, but we maintain ownership of the grain from field to flour. It’s another piece of the farm-to-table movement, connecting consumers with the farmers who grow the grain for their flour and cornmeal. It is certainly more work than selling semi-loads to large grain buyers, but selling to bakers, co-ops, and local distilleries solidifies our relationship with our local food economy.

For us it is important to have several different markets for our small grains. We don’t have the ability right now to direct market all of our grain as flour, so our connections with Plovgh, larger grain processors, and flour mills are key to making sure our product moves off our farm and we get paid. We have found, though, that with all of the small mills, bakeries, and distilleries that are popping up, and with the growing demand for organic food-grade small grains in general, there is a hole in the supply chain. Those buyers, both small and large, want and need impeccably clean grain, and many farmers who might be interested in growing small grains don’t have the proper on-farm cleaning and, most importantly, on-farm storage to make it a realistic addition to their rotation.

File this one under, “Things you can find at an auction and have to dig out of the back of a shed.” A four-screen seed cleaner!

Having heard this barrier from both sides, farmers and buyers, we have seen an opportunity to help our local grain economy by taking on the (enormous) task of building a granary. Our farm is positioned well on a major highway, with a good deal of existing infrastructure, and with a boss who is not afraid of debt when the numbers are promising. Our goal is to be able to do custom cleaning and provide storage for other organic grain farmers in the area. There is room to expand into our own flour mill as well (get in touch with us if milling is your passion—we can’t do it all ourselves!). We are optimistic that this granary will help us and others access markets that are just out of reach and encourage other organic farmers in the area to add small grains into their rotation.

Ideally we will be strengthening the already existing network of researchers, farmers, buyers, and processors in our region, and boosting our local economy through this endeavor. Stay tuned for updates on the granary as we progress—even though there is wheat to harvest and hay to make, we’re committed to getting this project going this year.

***

About this series: The National Young Farmers Coalition and King Arthur Flour present Heart and Grain,  new blog and film series profiling three pioneering young grain farmers. While all farmers face challenges, the high start-up costs associated with grain farming can make it an especially difficult field to enter for new and young farmers. Learn more about the series here.

About our series sponsor: Farmers are at the heart of baking. That’s why King Arthur Flour proudly supports the National Young Farmers Coalition and its mission of empowering the next generation of grain growers. As America’s appetite for sustainable food increases, King Arthur Flour is dedicated to helping farms grow with demand and strengthening people’s connection to real food. 

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Seasonal Eating: Why it’s healthy and why it makes sense!

by nina
October 31st, 2017
Roasted Root Vegetables

Roasted Root Vegetables

At first glance, eating seasonally and sustainably may seem simple—you eat foods that are “in season,” or being grown and harvested at the time of the year when you buy and cook them. That’s true, but there’s more to it than just being a trendy food movement. There are real benefits to eating foods that are available at their peak right now.

 

Some Health Benefits of Seasonal Eating are:

 

  1. We need between 50 and 100 different chemical compounds to remain healthy. Seasonal eating provides many choices.
  2. Local, sustainable food is nutrient dense.
  3. Eating seasonally supports your body’s natural nutritional needs: ex.

In winter we are provided by nature all things citrus, these are particularly high in Vitamin C, which is very important for preventing infections such as colds and flu’s. Winter vegetables offer comfort and are perfect for hot meals, healthy stews, soups, casseroles and other warming meals.

4 When you eat foods that are local and in season, they will always contain the most antioxidants, and antioxidants are key to maintaining the strength of the immune system.

  1. Building a lifestyle around seasonal food facilitates the body’s natural healing process.
  2. Another way the human body responds to the change of seasons is that the parasympathetic nervous system (often referred to as the “rest-and-digest” nervous system) increases the body’s digestive potential in the fall and winter. It does this in order to more effectively break down the more dense and concentrated fall- and winter-harvested foods, such as root vegetables.
  3. When we eat these plants in season, we consume the nutrients in the plant as well as the microbes that are attracted to and attached to that plant. We are also ingesting the foods that the microbes, who are attached to these plants, love. These microbes create a microbial community within us. In fact, microbes make up 90% of the nucleated cells in the human body. This creates a stronger microbiome within us!

By supporting sustainable producers, you are promoting farming practices that do not endanger public health.

By eating sustainably, you’re supporting a true American tradition — the small, independent family farmer.

Sustainably raised animals are treated humanely and are permitted to carry out natural behaviors such as rooting in the dirt and pecking the ground.

Sustainable farms are an integral part of the local economy, creating new jobs and investing in the community.

Employees on sustainable farms are paid a fair wage, treated with respect and protected from unnecessary dangers.

Sustainable food is delicious!

An added benefit of eating sustainably is that sustainably-raised food simply tastes better. Not so long ago, herbs and spices and sugar were used to enhance the flavor in our food. But in recent decades our taste buds have been corrupted through the use of cheap chemicals and corn syrup to fill that role. We’ve forgotten how wonderfully delicious fresh food tastes as we’ve become acclimated to food that’s polluted with preservatives. The more you try it, the more you’ll learn that sustainable, local food just tastes better.

Fall Foods to Enjoy:

Apples are a fruit people have forgotten have a season. Late Summer & Fall is it!

Artichokes produce a second, smaller crop in the fall (the first go-around is in the spring).

Arugula is a cool weather peppery green harvested at different times in different places (winter in warm climates, summer in cool ones) but grows in many places during autumn.

Beets are in season in temperate climates fall through spring, and available from storage most of the year everywhere else. Fresh beets  are often sold with their greens still attached.

Belgian Endive are mostly “forced” to grow in artificial conditions. Their traditional season (when grown in fields and covered with sand to keep out the light), like that of all chicories is late fall and winter.

Broccoli can be grown year-round in temperate climates, so we’ve forgotten it even has a season.

It is more sweet, less bitter and sharp when harvested in the cooler temperatures of fall in most climates.

Broccoli rabe, rapini is a more bitter, leafier vegetable than its cousin, broccoli, but likes similar cool growing conditions.

Brussels sprouts grow on a stalk, and if you see them for sale that way snap them up – they’ll last quite a bit longer than once they’re cut.

Cabbage is bright and crisp when raw and mellows and sweetens the longer it’s cooked. The cooler the weather when it’s harvested, the sweeter it tends to taste (this effect is called “frost kissed”).

Carrots are harvested year-round in temperate areas. Unusual varieties are harvested during the carrot’s natural season, which is late summer and fall. True baby carrots—not the milled down versions of regular carrots sold as “baby carrots” in bags at grocery stores—are available in the spring and early summer. Locally grown carrots are often available from storage through early winter even in colder climates.

Cauliflower may be grown, harvested, and sold year-round, but it is by nature a cool weather crop and at its best in fall and winter and into early spring.

Celeriac/celery root is at its best in the cooler months of fall, winter, and early spring (except in cold climates, where you’ll find it during the summer and early fall).

Celery is at its best in the fall, with its harvest continuing through winter in warm and temperate climates.

Chard like all cooking greens, chard turns bitter when it gets too hot. Chard grows year-round in temperate areas, is best harvested in late summer or early fall in colder areas, and fall through spring in warmer regions.

Chicories are cool weather crops that come into season in late fall (and last in temperate climates through early spring).

Chilis are best at the end of summer and into fall. Dried chilis are, of course, available year-round.

Cranberries, native to North America, are harvested in New England and the Upper Midwest in the fall.

Curly Endive (Frisée) is a chicory, at its best in fall and winter.

Edamame are fresh soybeans –(not processed) late summer and fall.

Eggplant (early fall) comes into season towards the end of summer, but bright shiny heavy-feeling specimens stay in season well into fall.

Escarole is another chicory at its best in fall and winter.

Fennel’s natural season is from fall through early spring. Like most cool weather crops, the plant bolts and turns bitter in warmer weather.

Figs have a short second season in late fall (the first harvest comes in summer) just in time for Thanksgiving.

Garlic is another produce item that we forget has a season; fresh garlci is at its plump, sweetest best in late summer and fall.

Grapes (early fall) ripen towards the end of summer where they grow best; the harvest continues into fall.

Green beans tend to be sweetest and most tender during their natural season, from mid-summer into fall in most regions.

Green Onions/Scallions are cultivated year-round in temperate climates.

Herbs of hearty sorts are available fresh in fall – look for bundles of rosemary, parsley, thyme, and sage.

Horseradish is at its best in fall and winter. Like so many other root vegetables, however, it stores well and is often available in decent shape well into spring.

Jerusalem Artichokes/Sunchokes are brown nubs that look a bit like small pieces of fresh ginger. Look for firm tubers with smooth, tan skins in fall and winter.

Kale is like all hearty cooking greens – cooler weather keeps it sweet.

 Kohlrabi (late fall) comes into season by the end of fall but stays at its sweet best into winter.

Leeks  more than about 1 1/2 inches wide tend to have tough inner cores. The top green leaves should look fresh – avoid leeks with wilted tops.

Lemongrass grows in warm and tropical areas and is usually available fresh in the U.S. towards mid-fall.

Lettuce (in warmer climates), like other greens, bolt and turn bitter when the weather gets too warm, making it in-season somewhere in the U.S. year-round. It can also be grown in low-energy greenhouses in colder climates through the winter.

Limes are harvested in semi-tropical and tropical areas in summer and fall.

Mushrooms (wild) have different seasons throughout the U.S. Most wild mushrooms other than morels are in season in summer through fall.

Okra (early fall) needs heat to grow, so a nice long, hot summer in warmer climates brings out its best. Look for firm, plump pods in late summer and early fall.

Onions come from storage all year round, but most onions are harvested in late summer through the fall.

Parsnips look like white carrots and have a great nutty flavor. Look for thinner parsnips since fatter ones tend to have a thick, woody core you need to cut out.

Pears have a season that runs from mid-summer well into winter

Peppers (early fall) – both sweet and spicy- harvested in late summer and early fall.

Persimmons are available for a short window in the fall and early winter – look for bright, heavy-feeling fruits.

Pomegranates only ripen in warmer climates. They are in season starting in October and are usually available fresh through December.

Potatoes are great storage vegetables, but most varieties are harvested in the fall.

Pumpkins are the most common winter squash and come into season in September in most areas.

Quinces are a most under-appreciated fruit. Bright and tart, quince jellies and desserts are a fall and early winter favorite.

Radicchio, like all chicories, radicchio is sweeter and less bitter when the weather is cool.

Radishes (all types) are so fast-growing that they can be sown several times during the growing season in most climates. Fall marks the end of the season for small red radishes and the beginning of the season for larger daikon-type radishes.

Rutabagas are also known as “yellow turnips” and “Swedes.” They are a sweet, nutty root vegetables perfect in stews, roasted, or mashed with plenty of butter.

Shallots are harvested in late summer and into fall and are at their sweetest when fresh.

Shelling beans are those beans that can become dried beans but are briefly available fresh, as shelling beans, in mid-summer to early fall depending on your climate.

Spinach, indeed, has a season. It varies with your climate – year-round in temperate areas, summer and fall in cooler areas, fall through spring in warmers regions.

Sweet potatoes are often sold as “yams.” They store well and are available from local sources year-round in warmer areas; from late summer through winter other places.

Tomatillos look like small green tomatoes with a light green papery husk.

Turnips have a sharp but bright and sweet flavor. Look for turnips that feel heavy for their size.

Winter squash of all sorts comes into season in early fall and usually last well into winter.

Zucchini has a harvest season from summer into fall in most climates.

 

 

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New Studies Say YES to the Mediterranean Diet!

by nina
October 26th, 2017

Abundant research continues to reveal the longevity benefits of the Mediterranean Diet.  The real “secret” behind this way of eating/living is the abundance of polyphenols found in the diet and may be responsible for its ability to reduce mortality risk.

Polyphenols are plant based compounds, abundant in micronutrients, which help lower risks of heart attack, stroke, high blood pressure, and inflammatory markers (such as C Reactive Protein and A1C.)

They are powerful antioxidants that can neutralize free radicals, reduce inflammation and slow tumor growth.  In addition, insulin sensitivity, oxidative stress and atherosclerosis are all positively affected with a diet high in polyphenols.

A diet rich in polyphenols increases levels of nitric oxide, the body’s natural blood vessel relaxant and a biomarker of healthy aging.  Those who follow the Mediterranean diet have been shown to have half as much age-related brain shrinkage!

Below is a Sample List of polyphenol foods: Enjoy!

 

  • Berries, plums, sweet black cherries, apples, black currants,
  • Cloves, star anise, fennel
  • Peppermint and other seasonings,
  • Black and white beans, lentils
  • Walnuts, hazelnuts, pecans and almonds,
  • Artichokes, spinach, red onions. Broccoli, avocados
  • Black and green tea,
  • Red wine, champagne, dark spirits
  • Olives, pomegranates, grapes,
  • Fresh fish (non farm raised fish)
  • Dried herbs and spices of all kinds.,
  • Cocoa, cacao
  • Peaches, lemons, apricots, flax and celery seed
  • Olive oil, walnut, coconut, avocado oil, sesame oil
  • Prunes, dark chocolate, black elderberry
  • Coffee
  • Romaine, red, green and butter lettuce
  • Seaweed foods and vegetables
  • Cruciferous vegetables

 

 

 

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