Tag Archive for: health coach

Starve a Fever, Feed a Cold?

If you’re not quite sure how this saying goes, no worries: Starving is definitely not the right solution.

When your food consists of a nourishing diet, your body responds in kind. Foods that are nutrient dense assist in fighting infections and may reduce and prevent illness. Let’s get to know the best sources.
Antioxidants
These can help keep your immune system strong. Antioxidants, which include beta carotene and vitamins C and E, are essential nutrients and can help keep your immune system strong. They help protect your body on the inside. One way they do that is to target “free radicals,” which are molecules that can harm things including cell membranes. By taking away their destructive power, antioxidants may help you stay healthy or bounce back faster if you do get sick.
The best way to include them in your diet is to eat more fruits and vegetables. If you cook them, use as little liquid as possible to keep the nutrients in the food.

Foods rich in beta carotene and other carotenoids include:
Apricots
Asparagus
Beef liver
Beets
Broccoli
Cantaloupe
Carrots
Corn
Dark Chocolate-yes you read that correctly 
Guava
Kale
Mango
Mustard and collard greens
Nectarines
Peaches
Pink grapefruit
Squash
Sweet potato
Tangerines
Tomatoes
Watermelon
Bioflavonoids

Foods rich in bioflavonoids may also help you stay in tip top health. Research shows that these key nutrients help to boost immune system activation. These natural substances accompany vitamin C in plants and act as an antioxidant.
Food sources: You can find bioflavonoids in the pulp and pith in the center of citrus fruits, green peppers, lemons, limes, oranges, cherries, and grapes.

Foods rich in vitamin C
Fruits and vegetables are the best sources of vitamin C. Citrus fruits, tomatoes and tomato juice, and potatoes are major contributors of vitamin C to the American diet. Other good food sources include red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe. Although vitamin C is not naturally present in grains, it is added to some fortified breakfast cereals.
Getting plenty of C may be especially important for pregnant moms and infants.
Recent studies in Seoul, South Korea, reported higher birth weights among babies born to mothers with high vitamin C levels. Further, the European Journal of Clinical Nutrition suggests that vitamin C in breast milk may reduce the risk of allergic dermatitis in predisposed infants.

Fruits with the highest sources of vitamin C include:
Berries-Strawberries, raspberries, blackberries, gooseberries, blueberries, cranberries
Broccoli, Brussels sprouts,
Cantaloupe, Cauliflower and Citrus fruits and juices, such as orange and grapefruit
Kiwi fruit
Mango
Papaya and Pineapple
Potatoes
Watermelon
Spinach, Cabbage and Turnip greens
Tomatoes and tomato juice
Winter squash
Vegetables with the highest sources of vitamin C include: Green and red peppers

Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C content. Microwaving and steaming vitamin C-rich foods may reduce cooking losses. The best food sources of vitamin C are uncooked or raw fruits and vegetables. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually consumed raw. Consuming five varied servings of fruits and vegetables a day can provide more than 200 mg of vitamin C.

How Much You Need
The current recommended daily intake for men is 90 mg and for women it is 75 mg. “Don’t waste your money on mega-doses of vitamin C,” says Higdon. A National Institutes of Health study showed that the body can only absorb a maximum of about 400 milligrams a day; more than that simply washes out of the system (the upper tolerable limit for vitamin C has been set at 2,000 milligrams per day). Follow the latest advice to eat between five and nine servings of fruits and vegetables a day and chances are you’ll get all you need—especially if you choose several foods high in C.

Phytochemicals and Glutathione
Phytochemicals Glutathione are found in plants and fruits, A diet that includes a variety of grains, fruits, and non-starchy vegetables are a great choice.

Foods rich in Phytochemicals include :
• Apples
• Apricots
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Fresh Garlic
• Legumes
• Onions
• Sweet potatoes
• Yams
• Tomatoes.

Protein
Protein is essential for building and repairing tissue, and for fighting infection.

Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
• Canned Tuna (I recommend Safe Catch) https://safecatch.com/
• Lean, organic, grass-fed beef meats
• Seafood-click before you pick-http://www.seafoodwatch.org/
• Beans
• Soy
• Cottage cheese
• Nut butters
• Eggs-organic, range free, no antibiotics
• Sweet Potato
• Lentils
• Quinoa
• Broccoli, Spinach and other leafy greens
• Nuts and seeds. Especially pumpkin seeds with over 9 gr. Per serving
Remember variety is King! Choose different protein sources to get the best of all sources.

Good ole Chicken Soup
Chicken soup appears to help fight colds in at least two research studies. It helps clear nasal congestion as well as thin mucus so you can better cough it up. Also, research shows it may have a mild anti-inflammatory effect that can help ease cold symptoms.

Time for Tea
Drinking hot tea is another great old home remedy. Hot tea helps to thin mucus and ensure proper hydration of the body. Green and black teas are filled with flavonoids, which are potent antioxidants.

The Bottom Line-
Keep meals and snacks on the lighter side. Paying attention to you’re the messages your body is sending.
Stay Hydrated!
Steer clear of sugar, especially processed sugar. Not only is sugar not helping you get and stay better but it could actually make you much sicker, lowering your resistance and potentially attracting a secondary infection like bronchitis or pneumonia. Stay Home- going out in public is harming not only your health but the health of others, and it could lengthen your illness.
Finally, get Lots of Rest.
None of these things will absolutely keep you from getting that dreaded bug but stacking the deck in your favorite and taking care of yourself most certainly are the best methods for your overall health and wellness.

DISCLAIMER–The views and opinions expressed here are based solely on personal experience, research and my interactions other professionals in the field of health and wellness. This article is not a diagnose, or medically based advise. Your experiences and sentiments may differ from my own. If you are suffering from any serious medical condition, you should consult your doctor or naturopath for a diagnosis.

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Even small amounts of fruit and vegetables are beneficial

A new study—the first of its kind—explains how even moderate intake of fruit, vegetables and legumes may lower a person’s risk of heart disease and death.

This is good news for those who think they can’t afford to get the recommended amount of fruits, veggies and legumes every day.

“Previous research, and many dietary guidelines in North America and Europe recommended daily intake of these foods ranging from 400 to 800 grams per day.  This is unaffordable for many people in low to middle-income countries,” said study investigator Dr Andrew Mente, PhD, from the Population Health Research Institute, McMaster University, Hamilton, Canada. “Our findings indicate that optimal health benefits can be achieved with a more modest level of consumption, an approach that is likely to be much more affordable.”

Researchers looked at the diets of those living in 18 countries and across seven geographic regions. They concluded people eating 3 to 4 servings per day of fruits, vegetables and legumes was just as beneficial on their health as those with higher intakes. USDA Dietary Guidelines recommend adults eat anywhere from 5 to 13 servings.

Although this was a study done across multiple countries with various types of diets, Mente believes this data could help sway nutrition policies universally.

Author: Jenny Ivy

Courtesy of Delicious Living and The New Hope Network

DISCLAIMER–The views and opinions expressed here are based solely on personal experience, research and my interactions other professionals in the field of health and wellness. This article is not a diagnose, or medically based advise. Your experiences and sentiments may differ from my own. If you are suffering from any serious medical condition, you should consult your doctor or naturopath for a diagnosis.

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What is all the talk about Farro

What is all the talk about Farro and why has it taken the US by storm?

Farro is a type of wheat often referred to as an “ancient grain,”.   I consider it one of the true healing foods.

Farro originated in the Fertile Crescent, (also known as the cradle of civilization) Western Asia, the Nile Valley and Nile Delta . Many cultures across the world have been eating Farro for centuries. According to Maria Speck, author of Ancient Grains for Modern Meals:  Mediterranean Whole Grain Recipes for to Barley, Farro, Kamut, Polenta, Wheat Berries & More , Americans’ mounting interest in farro got ignited by our passion for Italian food”

A Nutritional All Star

From a nutritional standpoint, farro is an all-star grain that outperforms brown rice and whole-grain pasta. Farro contains about 100 calories, packs a 3+ grams of protein and 3.5 grams of fiber into a single serving. One cannot help but be impressed by the incredible number of vitamins and minerals, including calcium, iron, magnesium, niacin, and zinc. Farro is delicious and quite filling. I l cook up a big batch all at once, and then add it to dishes throughout the week for a quick and easy protein rich go to.

Now that you’ve gotten the skinny, add this recipe to your arsenal of powerful healing foods courtesy of Jame Burnett, Rd and Delicious Living  Get the recipe right here http://bit.ly/2wag8b4 

Carol / My Sage Gourmet

 

The Bottom Line
Love and Respect for your body- it is the only one you have in this life. Support your body by putting into it fuel and medicine in the form of good clean food.

Set up your Kitchen Coaching session Today:
Want to learn more? Drop me a line or give me a call. I am happy to meet with you to discuss your best solutions.

 

 

 

 

DISCLAIMER–The views and opinions expressed here are based solely on personal experience, research and my interactions other professionals in the field of health and wellness. This article is not a diagnose, or medically based advise. Your experiences and sentiments may differ from my own. If you are suffering from any serious medical condition, you should consult your doctor or naturopath for a diagnosis.

Special thanks to our sources:

Recipe by Jane Burnett, RD | Photo by Jennifer Olson | Delicious Living  | http://bit.ly/2wag8b4 to

Laura B Weiss for NPR/http://n.pr/2wqcAwS

Fertile Crescent – Wikipedia http://bit.ly/2fjdW6L

 

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Italian Herbed Farro Bowls

Shows an image of a white bowl containing Italian Herbed Farro

Italian Herbed Farro Bowls

Yield: 6

Ingredients

  • 2 cups uncooked farro
  • 6 cups water
  • 3 tablespoons extra-virgin olive oil, divided
  • 4 cloves garlic (minced)
  • 1 large fennel bulb (cut into ⅛-inch slices)
  • 2 cups ¼-inch carrot slices (3 large carrots)
  • 1 cup dry white wine
  • ½ teaspoon fennel seed (crushed)
  • 1 cup halved cherry tomatoes
  • Juice and peel of 1 lemon, divided
  • 1 tablespoon dried, mixed Italian herbs
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 (5-ounce) package baby spinach
  • ¼–½ teaspoon crushed red pepper flakes
  • ¼ cup snipped flat-leaf parsley
  • ½ cup coarsely chopped almonds (toasted)
  • ¼ cup shredded Parmesan cheese

Instructions

  1. Rinse farro. In a large saucepan, place farro and water. Water should cover farro. Bring to a boil; then reduce heat and simmer until tender, stirring once or twice, about 30 minutes. Drain excess water.
  2. Meanwhile, in a very large nonstick skillet over medium-high heat, heat 1 tablespoon oil. Add Garlic and sauté until softened, about 3 minutes. Add another 1 tablespoon oil, along with sliced fennel and carrots. Reduce heat to medium and cook, stirring often, until vegetables are crisp-tender and browned, 10–12 minutes. Remove skillet from heat, and add wine and fennel seed.
  3. Return to heat, and cook until almost all the liquid has evaporated and tomatoes are tender, about 5 minutes. Stir in 2 tablespoons lemon juice, lemon peel, Italian herbs, salt and pepper. Remove from heat, and add spinach leaves; toss until spinach is slightly wilted.
  4. To farro, add remaining 1 tablespoon oil, 1 tablespoon lemon juice, red pepper flakes and parsley; toss.
  5. To serve, divide farro mixture among bowls and top with vegetable mixture. Garnish each bowl with almonds and Parmesan.

Notes

This recipe is being shared courtesy of Delicious Living

Many thanks to the recipe author Jane Burnett,RD. 

Photo credit to Jennifer Olson/Delicious Living

Please visit the Delicious Living Blog today.

Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 498Total Fat: 15gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 2mgSodium: 372mgCarbohydrates: 74gFiber: 13gSugar: 15gProtein: 17g

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© Jane Burnett, RD
Cuisine: Italian / Category: Grains

 

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The Good News about Inflammation

How could having Inflammation be good news

Inflammation is the body’s normal response to injuries or infections. The good news about inflammation is that if you are experiencing it, your body is providing you valuable intel of a problem and at the same time, working on a solution. Thats is pretty amazing when you think about it. At the very least, this is your early warning sign of a bigger condition, so act now! Some forms of inflammation can be protective such as a swelling of a sprained ankle to protect the bone. Other forms such as chronic inflammation can be progressive, severe, and play a role in chronic diseases and conditions.

More Good News about Inflammation
If you have been diagnosed with an inflammatory based condition, the other good news, changes to your eating habits may profoundly benefit you.
Many types of inflammation can affect us long-term but we can help to minimize inflammation within the body with our diet.

What to Eat
“”Eat food, not too much, mostly plants.” –Michael Pollan. If we can begin here, in the garden, in the kitchen and at our family table, we are definitely headed in the best direction for health and well-being.

Let’s dive a little deeper
In general, foods that are nutrient dense and contain antioxidants can help reduce inflammation. Anti-inflammatory foods are those that many experts encourage us to eat. They include oodles of fruits and vegetables, whole grains, plant-based proteins, including beans, legumes nuts, fatty fish, and fresh herbs and spices. Now, let’s take a closer look.

Fruits and Veggies: The darker, more vibrant colors the better- Research tells us that vitamin K-rich leafy greens like spinach, lose leaf lettuce, broccoli and kale reduce inflammation. Cabbage, especially in a fermented state (think sauerkraut), is a valuable fighter of inflammation. Additionally, berries and stone fruits contain antioxidant properties, which are substances that prevent or delay some types of cell damage, and can reduce inflammation.

Whole Grains: Oatmeal, brown rice, whole-wheat bread, and other unrefined grains are high in fiber, and that fiber thwarts inflammation.

Beans: They are high in fiber, loaded with antioxidants and other anti-inflammatory substances. Simple as that! Worried about the gassy affects? Try adding a piece of seaweed into the pot while cooking to reduce that gas.

Nuts: Healthy nuts are chock full of the polyunsaturated and monounsaturated fats and do not contain many unhealthy saturated fat. As a result, nuts have major anti-inflammatory effects. Specifically and in small quantities,raw, unsalted almonds, walnuts, pecans, pistachios, brazil nuts, cashews and hazelnuts

Fish: Put it on your plate at least twice a week. Salmon, tuna, and sardines all have plenty of omega-3 fatty acids, which fight inflammation. If you are eating canned tuna, I suggest sticking with Safe Catch Tuna.

Herbs and spices: Numerous studies show the impact herbs and spices have on inflammation. The findings are promising. Add these to your diet- Ginger, Rosemary, marjoram, oregano, sage, cayenne, cinnamon and cloves.

Green Tea: There is no lack of evidence on the positive effects of green tea. My suggestion, look for an organic blend/brand. With so many good choices, this is not the place to cut corners.

Dark Chocolate: This one makes me especially giddy! A study at Louisiana State University found that gut microbes in our stomach ferment chocolate into heart-healthy, anti-inflammatory compounds that shut down genes linked to insulin resistance and inflammation. To bump up the benefits , pair dark chocolate with apple slices to speed up the probiotic fermentation process. This will lead to an even greater reduction in inflammation. Quality is king here- so make certain the cacao is at least 70 percent or above.

The Bottom Line
Have Love and Respect for your body- it is the only one you have in this life. Support your body by putting into it fuel and medicine in the form of good clean food.

Set up your Kitchen Coaching session Today:
Want to learn more? Drop me a line or give me a call. I am happy to meet with you to discuss your best solutions.

 

 

 

 

 

 

DISCLAIMER–The views and opinions expressed here are based solely on personal experience, research and my interactions other professionals in the field of health and wellness. This article is not a diagnose, or medically based advise. Your experiences and sentiments may differ from my own. If you are suffering from any serious medical condition, you should consult your doctor or naturopath for a diagnosis.

 

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