HealthyNReal

Is Your All-Purpose Cleaning Spray Secretly Harming You?

noreply@blogger.com (Deb) — Wed, 19 Mar 2025 18:11:00 +0000

Top health organizations like the CDC, World Health Organization, and American Lung Association are raising red flags: Many popular cleaners and disinfectants aren't just bad for the environment—they could be damaging your health. GenEo

While these products might seem harmless during regular use, countless multi-purpose sprays contain toxic chemicals that can be absorbed through the skin or inhaled—especially with frequent exposure. American Lung Organization

Research shows that many common cleaners are linked to a terrifying list of health problems:

Birth defects, asthma, allergies, and cancer
Increased risk of ADHD and autism GenEo
Damage to gut microbiome Plantifulclean

But that’s not all. Our obsession with cleanliness may be making us sicker.

Oversanitation is linked to allergies, asthma, obesity, digestive issues, and autoimmune disorders. And get this—according to a study in the Journal of Antimicrobial Chemotherapy, those fancy antibacterial formulas you’ve been using? They’re no more effective than good old soap and water. Time

The average household cleaner is a cocktail of chemicals that sound scientific and safe. But behind their sterile names lies a harsh reality:

Phthalates: Linked to hormone disruption, reproductive issues, and developmental problems.
Chlorine Bleach: Causes breathing difficulties and can trigger asthma attacks.
Quaternary Ammonium Compounds (Quats): Common in disinfectants. Evidence suggests these compounds may have respiratory, endocrine, and reproductive effects. EWG
Frangrance: Can include harmful chemicals linked to reproductive harm, aquatic toxicity, allergens, and hormone disruption. Frangrance can include Volatile Organic Compounds (VOC's) and Phthalates. Women's Voices Lung.org Ethical Consumer
PFAS: Group of synthetic chemicals that are also known as "forever chemicals" and are used in dishwashing rinse aids, glass cleaners, and air fresheners. They have been linked to cancer, reproductive and immune system harm. EWG

Make Effective Cleaners Using Baking Soda, Vinegar, and Castile Soap!

Baking Soda: The Gentle Yet Powerful Cleaner - Baking soda, or sodium bicarbonate, is a versatile and safe cleaning agent known for its mild abrasive properties that effectively remove dirt and grime. It’s also a powerful deodorizer. While baking soda has some antimicrobial properties and can help eliminate mild mold infestations by absorbing moisture and disrupting mold growth, it’s not strong enough for severe mold issues. However, it remains a reliable, non-toxic choice for everyday cleaning. AllRecipes EuroMaids

White Vinegar: Nature’s Disinfectant - White vinegar, made of acetic acid, is a powerful natural disinfectant with antimicrobial properties capable of killing bacteria, viruses, and around 82% of mold species. It's especially effective when mixed with water for cleaning glass, countertops, and stovetops. A 1:1 ratio of vinegar and water creates a natural cleaner that can combat germs like salmonella and E. coli. Additionally, vinegar neutralizes odors but should be avoided on surfaces like granite and marble to prevent damage. Health Line

Castile Soap: The Gentle Yet Effective Cleaner - Castile soap, made from vegetable oils, is a safe, versatile, and gentle all-purpose cleaner. Its unique molecular structure helps lift away dirt, grease, and grime from surfaces. While it doesn’t directly kill bacteria, viruses, or mold, it effectively removes germs and mold spores by binding to them and washing them away. Diluting Castile soap with water (1 part soap to 10 parts water) creates a gentle yet powerful dish soap. Lung.org Safer Cleaning Recipes

Here are five packaging concerns to be mindful of if you're unable to make your own cleaning products:

1. Insufficient Safety Warnings on Packaging

While cleaning products have safety warnings on their packaging, more comprehensive warnings are often found on the product's website.

For example, Fantastik includes a basic warning: "Keep out of reach of children and pets." However, if you visit the product's website and check the warning section, you'll discover more detailed guidance. It recommends washing thoroughly with soap and water after handling and before eating, drinking, chewing gum, using tobacco, or using the bathroom.

The bottom left corner of the Fantastik bottle lists Quaternary Ammonium Compounds (QACs) as active ingredients, which can be potentially harmful.

Other cleaning products that contain QACs include Lysol Kitchen Pro Spray Cleaner and Degreaser, as well as Clean Shower Daily Shower Cleaner.

2. Incomplete Ingredient Disclosure

It's crucial to be mindful of the chemicals you’re spraying in your home and inhaling into your lungs.

In the U.S., manufacturers are not legally required to disclose all ingredients in consumer products. The EPA’s labeling regulations for cleaning products are minimal, requiring only basic details like a product identifier, signal word, and hazard statements. However, these requirements are quite limited and often omit important information. Cleaning Product Label Requirements

As a result, many cleaning product labels are incomplete, leaving consumers in the dark about the true contents of the products they’re using.

For example, the label on Scrubbing Bubbles Bathroom Grime Fighter lists only two ingredients, making up just 0.3% of the product. The remaining 99.7% is labeled as "inert ingredients." But are these inert ingredients simply water, or could they be something harmful?Scrubbing Bubbles Label

3. Fragrance Risks

The EPA does not require manufacturers to disclose the ingredients used in Fragrance.

Fragrance can be derived from natural sources or synthetic chemicals and often includes a complex mix of substances that are simply labeled as “Fragrance.” For example, heavily scented products like Fabuloso contain Lilial, a reproductive toxin, while synthetic musks like Galaxolide and OTNE—harmful to aquatic life—are present in brands such as Mrs. Meyers and Method. Women's Voices

Additionally, phthalates, hormone-disrupting chemicals commonly found in Fragrance, have been linked to serious health issues, including cancer, birth defects, respiratory diseases, and chemical burns. Ethical Consumer

Dawn Platinum Power Wash lists Fragrance as an ingredient. But what exactly does that include?

4. Deceptive Product Naming

Labels such as Green, Clean, Natural, and Fresh can be misleading, as they don't always indicate a safer product. These appealing terms are often used for marketing and branding rather than reflecting genuine safety.

For instance, Mrs. Meyers Clean Day All Purpose Cleaner Spray lists Fragrance as the third ingredient, right after water and Decyl Glucoside.

5. Opt for Safer Choice and Green Seal Certifications

The Safer Choice Certified Label signifies that every ingredient in a product has been disclosed to the EPA's Safer Choice program for thorough evaluation. To earn this label, products must meet strict standards ensuring that each ingredient is safe for human health and the environment. This assessment covers factors like carcinogenicity, reproductive and developmental toxicity, aquatic toxicity, and environmental persistence. EPA

The EPA Safer Choice Product List provides a comprehensive list of approved Safer Choice cleaning products.

Green Seal is a global nonprofit dedicated to protecting human health and the environment by promoting the use of safer, more sustainable products. GreenSeal

The GreenSeal Product List offers a directory of certified cleaning products.

Although the harmful effects of PFAS are well-known, some manufacturers still include them in cleaning products. However, both Safer Choice and Green Seal certifications strictly prohibit the use of PFAS in certified products. EWG PFAS

Choose Wisely: Not All Gluten-Free Baking Flours Are The Same!

noreply@blogger.com (Deb) — Sun, 19 Jan 2025 14:23:00 +0000

I started baking gluten-free bread because store-bought gluten-free wraps and bread often contain over 20 ingredients! My favorite brand, Toufayan Tortilla Wraps, for example, has 22 ingredients, including additives like fumaric acid and mono- and diglycerides. I’d rather avoid eating that! Toufayan Gluten Free Wraps,

Trader Joe's Gluten-Free Bread also contains over 20 ingredients, including sodium acid pyrophosphate and calcium sulfate. Trader Joe's Gluten Free Bread

If you’re already baking your own gluten-free bread or are considering giving this healthy option a try, it’s important to choose your flours wisely.

Outlined below are four tips for baking the healthiest gluten-free bread.

1. Not All Gluten-Free All-Purpose Baking Flours Are Created Equal

I used to pick up any gluten-free flour blend available at the grocery store without thinking much about it. But then I started wondering if there might be a healthier option.

Most store-bought gluten-free baking flours are actually blends of various flours. These combinations are carefully formulated, but the specific ingredients can vary widely from brand to brand.

For example, many commonly include rice flour as a base along with additional ingredients such as pea flour (Pillsbury Best Gluten-Free All-Purpose Flour Blend) or sorghum flour (Bob's Red Mill All-Purpose and Bob's Red Mill 1-to-1 Baking Flours). Meanwhile, Great Value All-Purpose Gluten-Free Flour features garbanzo bean and fava bean flours.

I compared the nutritional profiles of Divided Sunset Gluten-Free All Purpose Flour and Bob's Red Mill Gluten-Free All-Purpose Baking Flour, and Bob's Red Mill clearly stands out. It contains fiber and iron, which are completely absent in Divided Sunset. Plus, Bob's Red Mill has higher levels of calcium and protein, making it a more nutrient-dense option.

Divided Sunset Flour includes added salt, but I prefer to control the amount of salt in my recipes. It also contains xanthan gum, which can complicate recipe adjustments since the amount of xanthan gum is already preset.

Although the ingredients varied, when I tested four different gluten-free flour blends using the same Honey White Bread recipe, I found that the bread's taste and texture remained surprisingly consistent across all blends.

2. Create Your Own Flour Blend with Single-Ingredient Flours

Rice is a staple ingredient in most gluten-free flour blends due to its wide availability, neutral flavor, and ability to produce gluten-free baked goods with a pleasant texture.

However, while white rice provides carbohydrates, it’s lacking in protein and fiber—both of which are essential for satiety and balanced nutrition.

Since I eat a lot of homemade gluten-free bread, I decided it was time to incorporate a variety of nutrient-rich gluten-free flours into my baking.

For my sourdough bread, I combine equal parts of chickpea flour, oat flour, quinoa flour, and rice flour. While the result isn’t as soft and airy as bread made primarily with rice flour, it has a wonderful flavor and is a much healthier alternative to using only rice flour.

Chickpea flour is rich in protein and fiber and provides a good source of iron, magnesium, and folate. Quinoa flour is packed with fiber, iron, magnesium, and antioxidants. Oat flour offers plenty of dietary fiber, along with protein, iron, and essential B vitamins.

Incorporating these flours into your baking not only enhances the flavor but also boosts the protein, fiber, and nutrient content, making your baked goods more balanced and nutritious.

You could also experiment by adding coconut flour, corn flour (maize), sorghum flour and/or almond flour to your blends.

If you're feeling adventurous, you might try zucchini flour, green banana flour or Jerusalem artichoke flour—if you can find them. Alternatively, you can go the DIY route and use a dehydrator to make your own specialty flours!

Adding xanthan gum separately gives you the flexibility to adjust the amount based on your recipe's specific needs, helping you achieve optimal results and create even more delicious baked goods.

3. Single-Ingredient Flours Are Free from Additives

As mentioned earlier, some commercial flour blends include added ingredients like salt, xanthan gum, and others. By opting for single-ingredient flours and mixing your own blends, you can be confident that your flour contains no unwanted additives.

4. How to Your Create Own Single-Ingredient Flours

Surprisingly, chemicals are sometimes used in the production of gluten-free flours. For example, while the process of making chickpea flour is typically simple and chemical-free, some commercial methods may involve the use of chemicals for purposes like de-oiling or improving flowability. Science Direct

By making your own flours at home, you can ensure they are completely free from additives and chemicals.

Making your own flours at home is both simple and more cost-effective than purchasing store-bought single-ingredient flours.

For instance, Quaker Oat Flour costs $0.81 per ounce, whereas Quaker Oats are just $0.13 per ounce. Similarly, Bob's Red Mill Chickpea Flour is priced at $0.81 per ounce, while Bob's Red Mill Chickpeas cost only $0.36 per ounce.

To make oat, quinoa, or chickpea flour, simply add around two cups of your chosen ingredient to a high-speed blender (such as a Vitamix) and blend on high for about 30 seconds. Transfer the freshly made flour to a sealed jar to maintain its freshness.

When using conventional (non-organic) chickpeas, soak them overnight, dehydrate them, and then grind them into flour. This extra step ensures a cleaner and fresher final product.

If you don’t plan to use your flours within two to three weeks, store them in the refrigerator to maintain their fresh taste.

To make white or brown rice flour. freeze a thin layer of rice on a cookie sheet before grinding in the blender.

Freezing the rice beforehand helps create a finer flour with smaller particle sizes. The frozen rice becomes more brittle, making it easier to break down into smaller particles during grinding, which results in a smoother, more consistent texture in the flour.

Essential Tips for Perfectly Canning Tomatoes

noreply@blogger.com (Deb) — Thu, 11 Jul 2024 18:18:00 +0000

Tomatoes, bursting with flavor and packed with nutrients, are a culinary delight. These versatile gems elevate dishes like chili, beans and rice, and soups to new heights.

Imagine savoring the taste of summer even in the depths of winter—canning fresh, local tomatoes makes this dream a reality. Capture the essence of sunny days and vibrant flavors all year round!

Canning is the process in which foods are placed in jars and heated to a temperature that destroys microorganisms and inactivates enzymes. This heating and later cooling forms a vacuum seal. The vacuum seal prevents other microorganisms from recontaminating the food in the jar.*

The canning recipe from the National Center for Home Preservation for Crushed Tomatoes (no added liquid is a safe and tested method. Canned crushed tomatoes are delicious and easy to prepare.

Given below is a summary for canning tomatoes:

1. Wash tomatoes

2. Place tomatoes in boiling water for 3 -5 minutes until peels split

3. Place tomatoes in cold water for 5 minutes and then peel (save peels for later use, see below for explanation)

4. Cut off ends and hard pieces in the core

5. Cut tomatoes into large pieces

6. Boil tomatoes for 5 minutes

7. Pressure can or Water Bath can tomatoes

Essential Tips for Perfectly Canning Tomatoes

1. Opt for Seasonal Tomatoes: Purchase tomatoes in bulk during their peak season when they are more affordable and full of flavor.

2. Any Variety of Tomato: The type of tomato doesn't matter. I've tried many kinds and haven't noticed a difference in taste or consistency when making crushed tomatoes.

3. Roma Tomatoes Are Easy to Peel: Though smaller than other varieties, Roma tomatoes are easier to peel. Simply boil them for five minutes and then cool them; the peels will slip off easily by hand. For larger tomatoes, a knife is often needed to remove some of the peel.

4. Prepare Tomatoes in Advance: If you don't have time to prepare and can tomatoes in one day, it's fine to prepare them the day before. Complete steps 1-6 and store them in the refrigerator. Be sure to boil the tomatoes for five minutes before filling the canning jars.

5. Seeds Are Fine: There's no need to remove the seeds before canning. Cooking tomato seeds along with the tomatoes generally doesn't affect the flavor significantly. While raw tomato seeds have a mild, somewhat bitter taste, this becomes subtle and often unnoticed when cooked. If you prefer a smoother texture, you can use a high-speed blender before using the canned tomatoes.

6. Save the Peels: When preparing tomatoes, keep the peels. You can dry them in an oven or dehydrator, then powder them to use as a nutritious seasoning in various dishes.

7. Lemon Juice or Citric Acid: It is important to add an acid when canning. I've used both lemon juice and citric acid without noticing any difference in taste.

8. Limit the Salt: It's easy to add salt when you're ready to eat your canned tomatoes, but you can't remove it if you add too much during canning. I usually use half the salt listed in the recipe and then add more to taste when serving the tomatoes.

9. Choose Your Canning Method: Most tomato recipes provide instructions for both pressure canning and water bath canning. The method you choose should depend on the type of canner you have. For water bath canning, a tall stock pot will suffice. For pressure canning, you'll need a pressure canner, which is different from a pressure cooker or an Instant Pot. I've used both methods and haven't noticed any difference in taste or consistency.

Crushed tomatoes are fantastic in these recipes: mushroom chili, tomato juice, beans and rice and tomato soup.

* So Easy To Preserve, 6th edition, Cooperative Extension The University of Georgia/Athens, revised by Elizabeth L. Andress, Ph.D. and Judy A. Harrison, Ph.D., 2014

NEW! Bioengineered / GMO Food Label

noreply@blogger.com (Deb) — Sun, 21 Apr 2024 11:43:00 +0000

GMO = Bioengineered

Genetically Modified Organisms (GMO's) are now referred to as BIOENGINEERED.

The US Department of Agriculture (USDA) established a new national mandatory requirement to disclose foods that are bioengineered/GMO or have bioengineered/GMO ingredients.

The goal of the new disclosure law is to require food producers to inform customers about the foods and ingredients that come from bioengineered/GMO crops. AllianceforScience

Bioengineered/GMO crops include soy, cotton, corn, canola and sugar beets grown through genetic techniques. USDA

Many bioengineered/GMO crops are used to make ingredients that are in processed foods such as cornstarch, corn syrup, soybean oil, canola oil, cottonseed oil, and sugar. FDA

Additional bioengineered/GMO ingredients include: Aspartame, Nutrasweet, baking powder, MSG (monosodium glutamate), alcohol and baby formula. Mamavation

Fresh fruit and vegetables that are bioengineered/GMO include potatoes, summer squash, apples, papayas, and pink pineapples. FDA

The National Bioengineered Food Disclosure Law (NBFDL) and USDA’s regulations require all foods and ingredients that are bioengineered/GMO to have a disclosure or label using one of four methods.

1. Text on the food product packaging such as as “this is a bioengineered food” or “contains bioengineered ingredients”.

2. Bioengineering label on the packaging.

3. Electronic or digital link on the package such as a QR code, bar code, or SmartLabel.

The link takes you to an online webpage with disclosure information.

4. Phone number on the package which you can call or text to receive information about the bioengineered content.

*Note that the required bioengineered/GMO disclosure/label is not always readily apparent. Look at your package closely! The majority of packages do not include the big green Bioengineered label. Most packaging has a very small disclosure statement in tiny font near the ingredients list.

Foods That Are Not Included in the the New Bioengineering/GMO Disclosure Law

There are several exemptions from the new law. Ultra-proccesed foods which have no detectable modified DNA do not have to be identified as bioengineered/GMO. This type of ingredient includes: sugar, corn oil, canola oil and high fructose corn syrup. AllianceforScience

Also, there are no requirements to tell you if an animal was fed bioengineered/GMO crops, or if the meat in a prepared food (like a frozen meal) was produced with bioengineering/GMO ingredients. Rainbow Acres

What is Bioengineered/GMO?

GMO stands for Genetically Modified Organism. Organisms are plants, animals, bacteria, or viruses. Genetically modified organisms are organisms that have had their DNA changed using science. Scientists can take the trait of one organism and inject it into another organism's DNA to change it.

Bioengineered or GMO is when the genetic structure of a plant or animal has been scientifically modified in a lab to produce a new crop that will be better for farming. Rainbow Acres

Why Grow Bioengineered/GMO Crops?

Bioengineered/GMO crops have resulted in a 22% increase in agricultural yield and a 68% increase in farmers’ profit. National Library of Medicine

With bioengineering/GMO farmers are able to spray the herbicide Glysophate / RoundUp

on soy, corn and cotton plants for weed prevention without killing the crop itself. Forbes

Bt Corn was developed to produce the insecticide Bt toxin. With this toxin, the corn is able to resist pests. HealthLine

Bioengineered techniques can also enhance foods’ nutrients, flavor, and appearance. HealthLine For example, Golden Rice was developed to prevent blindness. HealthLine Browning Resistant Apples were created so that sliced apples do not brown when exposed to air. ScientificAmerican

Volume of Bioengineered/GMO Crops

Large scale commercial production of bioengineered/GMO crops began in 1994 and has rapidly expanded. National Library of Medicine

Over the last 28 years, the use of genetic modification has become an industry standard.

USDA

Today bioengineered/GMO crops are incredibly common in the US, with at least 90% of soy, cotton, and corn grown through genetic techniques. HealthLine

The graph above indicates that in 2020, bioengineered/GMO canola and sugar beets made up 100% of all seeds planted.

Why Isn't Wheat Bioengineered/GMO?

Globally wheat is the most widely grown cereal crop, farmed on more acres than any other commercial crop. EngageTheChain Wheat is produced on the third most acres in the US following corn and soybeans. AgricultureMarket

Because wheat tends to be used directly as a human food ingredient and because of consumer concerns about genetically modified food, there is less investment in genetic engineering in wheat as compared to corn and soybeans. AgricultureMarket

Bioengineered/GMO wheat has never been grown for commercial purposes due to consumer fears about allergens and toxicities when used for bread, pasta and pastries. Bioengineered/GMO varieties of corn and soy, used for animal feed, biofuels and ingredients like cooking oil, are common. Reuters

Concerns with Bioengineering/GMO

According to the FDA bioengineered/GMO foods are as healthy and safe to eat as non-bioengineered/GMO products. FDA.gov

However, twenty six countries including France, Germany, Italy, Mexico, Russia, China, and India have partially or fully banned bioengineered/GMO crops. National Library of Medicine

Also, 64 countries, including Russia, China, Brazil, Australia, Turkey, South Africa and part of the European Union require mandatory bioengineered/GMO food labeling. Center for Food Safety

The main concerns around bioengineered/GMO crops include allergies, cancer, and environmental issues. While current research suggests few risks, more long term research is needed. HealthLine

Since the purpose of most bioengineered/GMO crops is to tolerate pesticides there are significantly more pesticides in our soils, waterways and air than ever before, and more exposure for people who work directly with or around pesticides. FoodPrint

The six biggest producers of bioengineered/GMO seeds are also the biggest producers of chemical herbicides and insecticides. Monsanto’s Roundup Ready crops, for example, are genetically engineered to be immune to herbicide so that farmers can destroy weeds without killing their crops. But the process has made Roundup resistant weeds, leading farmers to apply greater and greater doses of the chemical or even resort to more toxic methods to battle back the superweeds. MotherJones

If you are interested in more information on the herbicide Glysophate (RoundUP) this podcast gives a good explanation on the impact to our health: Just Ingedients Podcast

Four Awesome Food Labels To Look For

noreply@blogger.com (Deb) — Sat, 06 Apr 2024 11:28:00 +0000

Most people (including myself) rely on food packaging for information on ingredients, nutritional value, and how it was produced. You have probably noticed the nutrition facts panel on your food packaging. The panel includes serving size, calories and nutrients. The Food and Drug Administration (FDA) regulates packaged food sold in the US and requires the nutrition facts panel and a list of ingredients.

Food and beverage companies frequently provide additional food labels which are not required by the FDA. The labels provide claims about the product such as how the animals were raised, if the seeds for produce are nonGMO or the quantity of whole grain.

Four common healthy food labels include: USDA Organic, NonGMO Project Verified, rBST Free and 100% Whole Grain.

1. The USDA (United States Department of Agriculture) Organic label has been around since 2002 and is an awesome label to ensure your food is healthy.

Congress passed the Organic Foods Production Act of 1990 to establish national standards. The final rule went into effect in 2002 requiring that organic farmers and processors must be certified by a State or private agency accredited under national standards in order to use the USDA Organic label. USDA.gov

The use of genetic engineering, or genetically modified organisms (GMOs), is prohibited in organic products. This means an organic farmer can’t plant GMO seeds, an organic cow can’t eat GMO alfalfa or corn, and an organic soup producer can’t use any GMO ingredients. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones.

To meet the USDA Organic regulations, farmers and processors must show they aren’t using GMOs and that they are protecting their products from contact with prohibited substances. USDA.gov

In order to make an organic claim or use the USDA Organic Label the final product must follow strict production, handling and labeling standards and go through the organic certification process. The standards address a variety of factors such as soil quality, animal raising practices, and pest and weed control (including Glysophate / RoundUp).

The use of sewage sludge and irradiation cannot be used in USDA Organic foods. USDA.gov

The USDA Organic certification does not allow the use of Hexane which is a highly flammable EPA listed air pollutant that is used in the manufacture of cleaning agents, glues, roof sealer and automobile tires.

Hexane is also used in making energy bars, veggie burgers and soy, corn and canola oils. If these food products are not certified organic some of the ingredients have probably been processed with hexane. Since hexane is used in the manufacturing process, it is not listed as an ingredient, though residues find their way into the finished product. MetroSiliconValley

The use of the animal food additive, Ractopomine is also not allowed in USDA Organic products.

There are many benefits to eating foods which do not contain pesticides. Pesticides have been found to cause cancer, neurological effects and reproductive effects on farmworkers, their children and other community members who live near farms where pesticides are applied. International Agency for Research on Cancer

Organic grass fed meat and milk have more healthy fats in them, because the animals are raised on grass. In addition organic meat and eggs are raised without growth hormones, unnecessary antibiotics or other additives. FoodPrints

USDA Organic certification is applicable for all food categories: grains, produce, dairy, and meat, poultry and eggs.

2. The NonGMO Project Verified label is another excellent label for healthy food. It has been around since 2007.

The NonGMO Project is a nonprofit organization protecting your right to know what's in your food. The NonGMO Project administers North America's most rigorous certification for avoiding GMOs. NonGMO Project

NonGMO Project Verified products have gone through strict assessments and programs to minimize the risk of GMO contamination.

While this certification prohibits GMOs it is not as rigorous as the USDA Organic certification. The NonGMO certification does not include any type of restrictions for synthetic pesticides, herbicides such as Glysophate / RoundUp, the use of sewage sludge, antibiotics, growth hormones, hexane or the feed additive, Ractopomine.

Grains, produce, dairy, and meat, poultry and eggs can all be certified NonGMO Project Verified.

3. The rBST Free label is an outstanding label to ensure dairy products such as milk, cheese and yogurt do not contain synthetic growth hormones. The guidelines for rBST Free labeling were initiated in 1994 by the FDA. Mass.gov

rBST stands for recombinant Bovine SomatoTropin also known by its Monsanto trade name Posilac. It is a synthetic genetically engineered growth hormone that is injected into cows to increase milk production. CGA

It is also known as: rbGH (recombinant Bovine Growth Hormone) or BGH (Bovine Growth Hormone).

Because cows' milk contains some rBST naturally, there is no test that proves milk has come from a cow treated with the synthetic hormone. SuperMarketNews

In order to place the rBST label on food packaging the FDA guidelines require documentation showing that rBST was not given to cows for milk production. SuperMarketNews

There is evidence that the use of rBST can cause an increased risk of mastitis, an infection of a cow’s udder, which is commonly treated with antibiotics. The results of antibiotics found in milk has been linked to increased risk of breast, colon, and prostate cancer. AggieTranscript

The rBST Free label can be found on cottage cheese, milk, and other dairy products.

*Note - some packaging does not have a rBST Free label but a statement: "Our farmers have pledged to not treat any of their cows with any artificial growth hormones."

4. The Whole Grain label is a wonderful label to make sure you are eating healthy grains. The terms "wheat" and "grain" alone don't always guarantee that the product is made with whole grain.

The FDA has not established labeling standards for whole grains. However, the US based Whole Grains Council has created a set of guidelines for whole grain labeling and uses labels on food packaging to help consumers identify approved whole grain products. Food Insight

The Whole Grain label indicates that the grain is "whole" which means it has not been processed, bleached or filtered. Whole grains or foods made from them contain all the essential parts and naturally occurring nutrients of the entire grain seed in their original proportions. Whole grains include the endosperm, germ, and bran. Whole Grains Council

Refined grains, like white bread, are those that are stripped of their fiber and nutrient rich bran and germ parts, leaving only the starchy endosperm. While tasty, these loaves offer little nutritional value. Real Simple

Whole grains are a source of carbohydrates, multiple nutrients and dietary fiber. Wikipedia

Research shows that whole grain products are associated with reduced risk of type 2 diabetes, heart disease, cancer, respiratory disease, and infections. Real Simple

Whole grains can include: amaranth, barley, brown, wild and colored rice, buckwheat, bulgur, cornmeal, farro, millet, oats and oatmeal, popcorn, quinoa, sorghum, spelt, teff, triticale, rye, and wheat. Whole Grains Council

*Note: Make sure to look at the whole grain label closely! In addition to the 100% Whole Grain label there are also the 50% Whole Grain and Basic Whole Grain labels (see photo below).

The 100% Stamp means that all of the grain in a product is whole grain, while the 50%+ Stamp shows that at least 50% of the grain in a product is whole grain. If a product contains whole grain but less than 50% of the grain is whole, it can qualify for the Basic Stamp. Whole Grain Stamp

These two labels are also healthy but make sure you know what you are buying!

By inspecting the labels on your food packaging you will be informed about what you are buying and in control what you are eating.

Given below are four tips on how to use healthy labels to your advantage.

1. Evaluate Price - Look at labels and purchase foods that are within your budget. For example, USDA Organic oatmeal is almost double the cost of NonGMO Project Verified Oatmeal.

2. Investigate Menu Favorites - Research foods that you eat frequently. For example strawberries are known to contain a lot of pesticides so if you eat them everyday you could purchase USDA Organic strawberries. CNBC However, if you eat a lot of bananas it isn't really worth the extra cost to purchase USDA Organic bananas because they are considered to have low to moderate levels of pesticide residue. WebMD

3. Evaluate Ingredients as well as Labels - In addition to looking at the labels also look at the ingredients. For example Organic Bread Of Heaven Rustic Sourdough has only 5 ingredients as compared to 365 Whole Foods Market Organic Sandwich Sourdough Bread which has 16 ingredients including soy lecithin and sugar.

4. Avoid Processed Foods - Processed foods almost always include GMO's because they are often made with GMO corn, soy, canola and/or sugar beets.

This Food Label Summary is a one page document to have on hand next time you go shopping!

How to Set Up and Weave on a Union Home Loom

noreply@blogger.com (Deb) — Wed, 04 Oct 2023 12:25:00 +0000

The Union Home Loom was marketed and sold to women who wanted to weave rugs as time permitted. It is lightweight and can be carried from one room to another without taking it apart. It is compact and takes up the same amount of room as a sewing machine. The Union Looms advertisement brochure included many types of Union Looms, including the Union Home Loom.

The Union Home Loom is unique as compared to rigid heddle, table and floor looms! Think of it as a rigid heddle loom flipped vertically.

For example a rigid heddle loom normally lays horizontally on a table or stand and the rigid heddle is pulled forward to beat the fabric.

The Union Home Loom is kind of like the rigid heddle loom rotated vertically.

A volunteer at Historic White Pine Village recently donated a Union Home Loom to the Village. She set it up and demonstrated weaving a placemat during the summer of 2023. She had a manual that came with the loom. I have copied the pages and have provided a link to the manual. It explains in detail how to warp and weave on the loom.

This is a photo of the Union Home Loom before dressing it.

The heddle is stationary. The top bar moves forward and backward to change the shed.

To dress the loom the bars in the back are used to hold the warp.

Thirty wraps around the bottom beam is equal to 10 yards of warp.

Once the warp has been wound around the bottom beam, the warp is then threaded through the heddle. The warp is tied to the nails on the top beam.

The woven placemat (in-progress).

In addition to learning about following a healthy lifestyle I am also interested in weaving. I was planning to post a video on how to set up this antique loom on Youtube but unfortunately iMovie no longer works on my Mac. I know how to use Blogger software so I decided to post a blog about it. (I apologize if you found this post through HealthyNReal. My next post will be about nutrition and health - I promise!)

Why Peanuts Are Hotter Than Zendaya

noreply@blogger.com (Deb) — Wed, 08 Feb 2023 15:49:00 +0000

I love peanuts!

I bet that Zendaya likes peanuts too. In this video she appears to like Peanut Butter Balls.

There are many reasons to eat peanuts. They are nutritious, minimally processed-whole food, quick and easy, inexpensive, and delicious.

1. Nutritious
Peanuts are rich in protein, fat, and fiber. A ¼ cup serving of raw peanuts contains:

Calories: 214
Protein: 9 grams
Fat: 18 grams
Carbohydrates: 8 grams
Protein: 9 grams
Fiber: 3 grams
Sugar: 2 gram WebMD

Peanuts are a good source of plant-based protein. HealthLine And foods with a lot of protein can help you feel full with fewer calories. WebMD

A 1/2 cup serving peanuts has almost as much protein (18 grams) as a Beyond Meat patty which has 20 grams of protein.

While peanuts have quite a bit of fat, most of the fats are known as “good fats.” These kinds of fats actually help lower your cholesterol levels which helps prevent heart disease. WebMD

Peanuts are low in carbohydrates. In fact, the carb content is only 13–16% of the total weight. HealthLine They have similar carbs as compared to 1/4 cup of Almonds which have 8 grams and 1/4 cup of Pistachios which have 8.5 grams.

The skins of peanuts are also healthy! Peanut skins have antioxidants. In fact roasted peanuts with skins have more antioxidants than blueberries. Peanut Institute

Nuts protect against the diseases of aging. People who eat nuts or peanut butter five or more times a week reduce their risk of heart disease and diabetes by more than 20%. World Wide Running

What about salt? Some salted peanuts are considered a low-sodium food! According to the FDA, foods containing less than 140 mg of sodium per serving are considered a "low-sodium food". Peanut Institute

Planters Dry Roasted Salted Peanuts have 150 mg sodium per serving, and Planters Dry Roasted Lightly Salted Peanuts have 75 mg sodium per serving. Not bad considering they taste so salty.

As a reminder, one slice of white bread has 147 mg of sodium and one serving of Boars Head Turkey has 360 mg.

2. Minimally Processed-Whole Food

Peanuts are considered Minimally Processed and a Whole Food. NYC Health

Whole foods are foods that are as little processed or refined as possible and have no additives such as preservatives or artificial ingredients, such as food coloring, added to the food. North Lakes Community Clinic

Other nutritious snacks such as Kind Bars and Beef Jerky are not considered Whole Foods.

Even though Kind Bars have grains, nuts, and dried fruit they are still more processed than nuts and or a piece of fruit. Kind Bars have sugars, chicory root fiber and soy protein isolate added to them. Even though one serving of peanuts has the same amount of protein as a Kind Plus Peanut Butter Dark Chocolate Bar the two aren't exactly equal. Some of the protein in the Bar comes from soy protein isolate, a highly processed ingredient. Consumer Report Eat This Not That

Beef Jerky is also a nutritious snack but it should be consumed in moderation. Beef Jerky is highly processed and has the same health risks as eating processed meats. HealthLine

3. Quick and Easy
Peanuts are ready to eat directly from the container.

They don't need to be washed, cooked, peeled or defrosted. They can be eaten as a snack or added to an evening meal.

Peanuts are easy to bring with you to work or while hiking.

4. Inexpensive
Peanuts are lower in cost compared to other nuts because they are easier to grow.

Peanuts are also lower in cost as compared to other protein sources.

5. Delicious
My favorite type of peanut is Lightly Salted Dry Roasted. Raw Peanuts taste sweater and the texture is a little softer.

I recently bought Raw Peanuts and roasted them in the oven. They were awesome! I added salt and left the skins on for the health benefits.

In addition to eating peanuts as a snack they can also be added to trail mix, oatmeal or pancakes.

If you are looking for some dinner ideas the Quinoa Lettuce Wraps with Spicy Peanut Sauce and the Easy Thai Peanut Chicken Lettuce Wraps are both excellent!

I have not cooked West African Peanut Soup yet, but looking forward to trying it.

While peanuts are delicious, be careful of overeating. A serving size of peanuts is only a palm full of peanuts or a “ping-pong ball size” serving of peanut butter. Peanut Institute

5 Ways to Fix Sore Feet

noreply@blogger.com (Deb) — Mon, 23 Jan 2023 21:21:00 +0000

Sometimes the bottoms of my feet hurt. It hurts to walk and it hurts to stand.

There are two common causes: Plantar Faciitis and Achilles Tendonitis. And it is even possible to have both at the same time. In fact there is a study that suggests that increasing the load on the Achilles Tendon can impact the Plantar Fascia (thick band of tissue that covers the bones on the bottom of the foot). National Library of Medicine

Regardless of what it's called and the medical explanations for each type of injury, I just want my feet to feel better.

The best way to reduce pain is to figure out why your feet hurt, rest, stretch, strengthen and ice.

1. Figure Out Why Your Feet Hurt

Determine what has changed to cause the pain.

Are you using worn out shoes?
Did you buy new shoes that bother your feet?
Did you increase your distance in walking or running?
Did you climb a hill or walk in the sand?
Are you standing longer than normal?

Whatever changed stop doing it immediately!

2. Rest Your Feet

It may take a week or several months for your feet to heal. Reduce the total time you spend on your feet each day. Reduce distance for walking or running. And reduce the amount of time you are just standing.

Standing on your feet for one hour is actually worse than walking. It is the lack of blood flow that causes muscles to tire more easily and causes pain in the feet, legs, back, and neck. Coastal Podiatry

During recuperation make sure to only walk or run on a level surface.

In my experience if you don't rest, your foot pain will just continue to get worse.

3. Stretch

It is important to stretch your feet, toes, ankles and calves every day. Two times a day is even better. A 3" massage ball and a lacrosse ball are good tools for stretching and massaging the bottoms of your feet.

Putting your fingers between your toes and rotating your ankle is a good way to stretch your toes and ankles. Also push your toes forward and backward.

And don't forget to stretch your calves by leaning against a wall.

4. Strengthen

Although it is important to rest your feet when they are sore, it is also important to strengthen them so that they will not be injured again. Therefore, when the pain starts to recede start to slowly strengthen your feet, toes, ankles and calves.

This video on youtube from Frank Ng is a quick, easy way to strengthen your toes and ankles.

The best way I have found to strengthen my calves is on the stairs:

Start standing on a stair, or similar so your heels can drop lower than your toes. Keeping the balls of your feet on the stair, lower your heels as far as you can toward the floor. Then press your heels up as high as you can. WebMD

5. Ice the Bottoms of Your Feet

To reduce inflammation put ice on the bottoms of your feet one or two times per day. It also feels good on sore feet!

A bag of frozen peas works great!

Make sure to visit your doctor if the pain does not get better.

Join my newly created facebook group HealthyNReal for additional posts.

Cheerios Have More Nutrients Than Lettuce

noreply@blogger.com (Deb) — Tue, 17 Jan 2023 19:45:00 +0000

A fresh salad with tomatoes, onions, peppers and cucumber is a delicious, healthy meal. However, if you are like me, your salad is mostly lettuce.

I started to wonder about the nutrition of lettuce. I compared the vitamins and minerals of iceberg lettuce to Honey Nut Cheerios. (One serving of cereal and one cup of lettuce.) I was very surprised, except for Vitamin K, the cereal had more vitamins and minerals than iceberg lettuce!

Of course the vitamins and minerals are added to the cereal ....but I thought that lettuce would naturally have more nutrients.

So I started wondering about other salad greens such as romaine, arugula, spinach, kale, cabbage, and collards.

A comparison table is given below. It is based on 1 cup of raw greens and provides the percentage of the recommended Daily Value.

All of the greens listed above have more vitamins and nutrients than iceberg lettuce!

Spinach is the winner. It has more Iron than the other greens. And it has significantly more Vitamin A and K then the other greens.

Vitamin K helps your bones stay strong and your blood clot. Cleveland Clinic Vitamin A is also important. Vitamin A promotes healthy vision and helps to make sure you organs and immune system are working properly. Health Line

Based on the table I am going to start adding spinach to my salads to get more nutritional value.

I was surprised that cabbage has so much Vitamin C. One cup of chopped red cabbage has 54% of the recommended Daily Value for Vitamin C, which is the same amount found in a small orange. Health Line Next time I have a cold I will eat a big salad with red cabbage.

I don't like kale or arugula but I tried collards when I found out they have more nutrients then lettuce. I really like them! They are less bitter than kale and arugula and last a long time in the refrigerator.

Healthy Plant Based Protein

noreply@blogger.com (Deb) — Tue, 10 Jan 2023 21:25:00 +0000

Did you set a New Year's Resolution to eat more plant based protein?

That's great! But BEWARE!

Manufactured plant based products are not necessarily good for you. Plant based protein is highly processed and has many ingredients. For example the Impossible Burger has 8 grams saturated fat and 370 mg sodium per serving. The Impossible Burger has over 19 ingredients. RD

Did you know that Daiya Dairy Free Shredded Cheese has 240 mg sodium per serving and no protein? It has 16 ingredients! Daiya Kraft shredded cheese has 7 grams protein per serving. Kraft

Instead of buying processed unhealthy foods try chickpeas/garbanzo beans and quinoa. They both taste great, are not processed, simple to make, and inexpensive. They also have a significant amount of protein.

Garbanzo beans have 14.5 grams protein per 1 cup serving. They also have lots of fiber, manganese, folate, copper, iron, zinc and many other vitamins and minerals. Healthline They taste great with many types of foods and fill you up! Garbanzo beans can be added to salad, soup, rice, pasta, stew, and even be roasted.

You can cook a big batch of dried garbanzo beans in a crockpot and eat them all week, or you can freeze them. Hummus is easy to make with olive oil, tahini and lemon juice.

I recently made Chickpea Tangine. It has some interesting ingredients like lemon, olives and cinnamon that tasted great together.

Quinoa has 8 grams protein per 1 cup serving. Quinoa also has important nutrients, such as folate, magnesium, zinc and iron. Healthline

Quinoa does not have very much flavor by itself. It is a healthier choice than rice. It can be cooked with vegetable broth and added to vegetables (zucchini, red pepper, and cherry tomatoes) for a tasty lunch.

It takes about 30 minutes to cook quinoa so I make a big batch and keep it in the refrigerator and eat it for several meals. I also freeze some for future meals.

I recently made Quinoa Lettuce Wraps with Spicy Peanut Sauce. The peanut sauce was really good! Give it a try!

Watch Out: Chicken Is Not Always Healthy!

noreply@blogger.com (Deb) — Tue, 26 Jan 2021 16:15:00 +0000

Chicken is good for you if you read the label and purchase the healthy option. Does your chicken label indicate that it contains Less Than 2% Retained Water? If so, that is good news! Your chicken is a good choice for a nutritious meal.

Chicken has 31 grams of protein and only 148 calories in a one cup serving of cooked, boneless, skinless chicken breast (140 grams chopped, or 5 ounces). FatSecret

It is better for your cardiovascular health compared to beef because it has less cholesterol and saturated fat. TasteInc

Chicken is included in many healthy diets such as the DASH (Dietary Approaches to Stop Hypertension) and Mediterranean.

Chicken breast has about 88 mg sodium in a 1cup serving (chopped). FatSecret

If the label says Retained Water, that is okay. The poultry is not injected with water, but some water is absorbed during cooling in a "chill-tank". During the chilling process, turkeys and chickens will absorb some of the water, and this amount must be indicated on the label. USDA

However, not all chicken is the same. Be careful what you buy! A lot of the chicken in the U.S. is “enhanced”. LATimes About one-third of the fresh chicken in the grocery store has been injected, using a needle to add water, salt and other additives. CookingLight

Fresh chicken is injected with a solution of saltwater so it stays juicier and more flavorful. The solution contains a long list of ingredients that can account for up to 15%, or more, of the chicken’s weight. Some studies have shown up to 30% weight. PremierFoodsGroup

These chickens tend to have a spongy, mushy texture and artificial taste. CookingLight

A 4-ounce serving of "enhanced" chicken can contain up to 440 mg sodium! That's almost one-fifth of the recommended Dietary Guidelines for Americans for sodium (2,300 mg per day). CookingLight

Worse, it's 500% more sodium than is found naturally in untreated chicken. CookingLight

Injected chickens can have the words "All-Natural’" or "Organic" on the label, as long as all the ingredients that they injected into the chicken are legally considered as natural or organic. PremierFoodsGroup The USDA and the FDA list water and salt as organic.

For example, the label on Tyson chicken indicates that it Contains Up To 10% Chicken Broth, Sea Salt And Natural Flavorings.

The Kirkwood chicken label indicates it Contains Up To 15% Chicken Broth, Sea Salt And Natural Flavorings.

The Tyson and Kirkland chicken are not so healthy. Make sure you are looking at labels before buying chicken!

You can also check for sodium content on the ingredient list. If the chicken is truly natural, the sodium content won't be higher than 70mg per serving. CookingLight

In addition to reading the labels for fresh chicken, beware of the sodium content in pre-cooked chicken such as Rotisserie and Pre-Grilled chicken.

A Rotisserie chicken from Costco has 460 mg of Sodium in a 3 ounce serving (about the size of a deck of cards. Stack

Tyson Grilled and Ready Breast Fillets has 500 mg Sodium in one serving (84 grams). Tyson

6 Amazing Facts About Exercise and Your Brain

noreply@blogger.com (Deb) — Thu, 10 Dec 2020 15:03:00 +0000

Most people know that physical activity promotes a healthy body, but did you know that the real benefit of exercise is in the brain?

To keep our brains at peak performance our bodies need to work hard.*pp. 4.

Research indicates that exercise is also an important mental health remedy. TherapistAid Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem. NCBI

The CDC has found that adults in the US have reported "adverse mental health issues associated with COVID-19". CDC If you are feeling unhappy, anxious, or gloomy you should get outside and run! (Or participate in a 30 minute YouTube or ROKU fitness class.)

It is well known that endorphins produced in the brain during exercise contribute to the sense of well-being. However, physical activity helps our brain in many other ways. SparklingLife

6 Amazing Facts About the Impact of Exercise on Your Brain

1. Brain Growth - Your brain responds like muscles do, growing with use, withering with inactivity.* pp. 4. The body was designed to be pushed, and when we push our bodies we also push our brains.*pp. 53. Exercise also promotes brain flexibility by stimulating growth of new connections between cells in many important areas of the brain. ScientificAmerican

2. Brain Optimization - The reason we feel so good when we get our blood pumping is that it makes the brain function at its best. As your heart rate increases during exercise, blood flow to the brain increases. As blood flow increases, your brain is exposed to more oxygen and nutrients. ScientificAmerican Exercise increases blood flow into two regions of the brain that are associated with memory. Studies have shown that increased blood flow can even improve memory in older people with memory issues. ScienceDaily

3. Stronger Resiience - Exercise causes our bodies and minds to become stronger and more resilient and better able to handle challenges. PaulMinors Exercise can help build your resilience and help you cope in a healthy way, instead of resorting to negative behaviors. Regular exercise can also help boost your immune system and reduce the impact of stress. HelpGuide

4. Improve Learning - Physical activity causes biological changes that encourage brain cells to bind to one another. For the brain to learn, these connections must be made. PaulMinors Exercise creates an environment in which the brain is ready, willing, and able to learn. Half an hour of exercise a day gives you the ability to focus and absorb learning. SarahCY

5. Treatment for Anxiety and Depression - Scientists have found that those who got regular vigorous exercise were 25 percent less likely to develop depression or an anxiety disorder over the next five years. ADAA

Anxiety is the result of dysfunction in the brain where situations are misinterpreted which results in irrational dread.*pp. 87. When we increase our heart rate and breathing during exercise, we learn that these physical signs don't necessarily lead to an anxiety attack. PaulMinors

Exercise is also a natural treatment for depression. Exercise can work as effectively as antidepressant medication, but without the side-effects. WebMD Exercise promotes changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. HelpGuide

6. Type of Exercise - Aerobic exercise and complex activity have different beneficial effects on the brain (both complimentary).*pp. 55. If you chose a complex (tennis, yoga) aerobic activity you will gain benefits of both strengthening and expanding networks in the brain.*pp. 55.

Some studies suggest that higher intensity effort has a more dramatic effect on symptoms such as irritability, anxiety, depression, and mood instability.*pp. 214.

Exercise to keep your brain healthy! Regular exercise is the best self-care remedy there is.

*Spark The Revolutionary New Science of Exercise and the Brain, John J. Ratey, MD, Little, Brown and Company, 2008.

1/2/2021 Update: Saw this on TED TALKS Today: YouTube Video

Go to the Beach for Your Health

noreply@blogger.com (Deb) — Tue, 07 Jul 2020 21:36:00 +0000

More than 400 years ago, English physicians recommended cold water for everything from heat stroke to melancholy.

In the 1800's sea resorts were popular for treating tuberculosis.

In 1944 The Journal of the American Medical Association promoted the sun, air and sea as a cure for everything from tuberculosis to a cold. TheAtlantic

I don't think doctors today believe that a visit to the the beach will cure medical conditions but recent studies prove that a beach-type environment can improve our brains and mental health. Inc Visiting the beach can also provide feelings of calm and peace. NBCNews

In addition to stress relief a visit to the beach can also increase levels of serotonin, boost your immune system, soften the soles of your feet, provide Vitamin D, and reduce sinus inflammation.

1. Exposure to Negative Ions - The action of the pounding surf creates negative air ions. Negative ions are molecules floating in the air or atmosphere that have been charged with electricity. They are odorless, tasteless, and invisible molecules that we inhale. Once they reach our bloodstream, negative ions are believed to produce biochemical reactions that increase levels of the mood chemical serotonin which helps to reduce depression, relieve stress, and boost our daytime energy. WebMD

2. Swimming in Cold Water - Being in cold water boosts your immune system. Cold water helps to increase the white blood cell count because the body is forced to react to changing conditions. Over time, your body becomes better at activating its defenses. IPRSHealth

3. Foot Massage - Walking barefoot on sand and standing in the water will massage the soles of your feet. The sand will exfoliate your feet. No need for a fancy foot scrub. Walking on sand will exfoliate dead skin cells and make your feet feel softer. AtlanticView

4. Exposure to Sunlight - Spending just ten minutes outside in the sun can actually allow a person to absorb their daily dose of vitamin D directly through their skin. TheFactSite Vitamin D may help protect you from influenza. HealthLine Vitamin D is also good for lowering your blood pressure, supporting your immune system and helping with rheumatoid arthritis. WideOpenEats

5. Respiratory/Allergy Relief - Ocean swimming and exposure to the salt environment could provide reduced symptoms of hay fever and sinusitis, as well as other respiratory symptoms. This is because the saline effect on the lining of sinuses may reduce inflammation. TheConversation Inhalation of seal air will result in the loosening of the mucus in the respiratory tracts, which makes coughing easier and so helps clear airways. ReadersDigest

Not only is going to the beach a fun filled and relaxing way to spend the day, it is also good for you! Just remember to wear sunscreen.

5 Scary Facts About Chronic Inflammation

noreply@blogger.com (Deb) — Thu, 28 May 2020 11:13:00 +0000

Now that it is allergy season I have frequent headaches and a stuffy nose. I also noticed that sometimes I also have achy and stiff joints. This is surprising because it is warmer out and it seems like warmer weather would result in looser joints.

Well I found out an astonishing link between seasonal allergies and sore joints! Seasonal allergies cause chronic inflammation NCBI which can cause joint pain. OIP, CAAGeorgia

Inflammation is your body’s process of fighting against things that harm it, such as infections, injuries, and toxins. HealthLine Acute inflammation is important to our health because it helps us heal. Bustle

Acute inflammation occurs after a cut on the knee, a sprained ankle or a sore throat. It's a short-term response which impacts the place where the problem exits. LiveScience

However, if the inflammatory process goes on for too long or if the inflammatory response occurs in places where it is not needed, it can become a problem. Chronic inflammation is the type of inflammation that does more harm than good. Bustle

Given below are five scary facts about chronic inflammation:

1. Many symptoms
Some of the common signs and symptoms of chronic inflammation include: body pain, chronic fatigue and insomnia, depression, anxiety and mood disorders, gastrointestinal complications like constipation, diarrhea, and acid reflux, weight gain or weight loss, and frequent infections. NCBI Additional symptoms include: fever, mouth sores, rashes, and chest pain. HealthLine

2. Can lead to disease and medical conditions
Chronic inflammation can continue for months or years. It has been linked to diabetes, alzheimer’s, arthritis, kidney disease, heart disease, inflammatory bowel disease, allergies, chronic obstructive pulmonary disease (COPD), psoriasis and depression. SunBasket, MedicalNewsToday

3. Caused by chemical additives and lifestyle
Chemical additives to foods and cosmetics, pollutants, pesticides, and drugs (both prescription and recreational) can cause chronic inflammation. SunBasket

Alcohol, smoking, stress, and lack of exercise can also contribute to chronic inflammation. SunBasket Chronic inflammation can be caused by genes (autoimmune disorders, autoinflammatory diseases) and persistent acute inflammation when you don't recover from an injury. Bustle, MedicalNewsToday

4. Can cause build up of plaque in arteries
Chronic inflammation has been linked to heart disease and stroke. When inflammatory cells stay too long in blood vessels, they promote the buildup of plaque. If the plaque becomes unstable and ruptures, it forms a clot that blocks blood flow to the heart or brain, triggering a heart attack or stroke. LiveScience, Scientific American

5. Can cause digestive systems issues
Chronic gastrointestinal inflammation is one of the most common types of inflammation. Academic Inflammation can bother your digestive system just as much as it hurts other parts of your body. So if you have subtle stomach problems, then you may be experiencing low-grade inflammation. Bustle

How to reduce inflammation in your body
A healthy diet and lifestyle can help keep inflammation under control. LiveScience Eat more plant-based foods, improve sleep habits and exercise regularly. SunBasket, HuffPost

Avoid food additives such as aspartame. Aspartame which is found in diet beverages is a neurotoxin that the body frequently "attacks" therefore causing inflammation. HWave

Add supplements to your diet such fish oil, vitamin C, vitamin D, magnesium, NdHealthFacts tart cherries, USNews or tumeric HealthLine.

Take over the counter medicine according to your doctor's recommendation such as nonsteroidal anti-inflammatory drugs (NSAIDs), corticosteroids, or topical pain relievers. VeryWellHealth

Try Cannabidiol (CBD) oil which has been shown to reduce inflammation. CBD Oil 2/17/2019

5 Ways Acts of Kindness Can Reduce Stress

noreply@blogger.com (Deb) — Tue, 21 Apr 2020 12:41:00 +0000

My niece recently told me that stress can be reduced by doing nice things for other people.

I decided to find out if this is true based on scientific data. I was surprised to find more than 5 studies showing that stress can be reduced by acts of kindness. When you focus your attention on the needs of someone else, your stress levels have been proven to go down.

Stress is a reaction to a change or a challenge. During stress response, your heart rate increases, breathing quickens, muscles tighten, and blood pressure rises. WebMD In the short term, stress can be helpful. It makes you more alert and gives you energy to get things done. But long-term stress can lead to serious health problems. WomensHealth

Emotional stress that stays around for weeks or months can weaken the immune system and cause high blood pressure, fatigue, depression, anxiety and even heart disease. Lifeline

Gallup’s poll indicates that 65% of the 30-49 year age group experiences stress. Americans aged 15-29 are right behind them with 64%, while 44% of people older than 50 reported feeling stressed out. SmallBiz

Scientific evidence has proven that kindness reduces stress, improves sense of well-being and reduces depression. Kindness increases serotonin and oxytocin (mood hormones) which relives stress. HealthLine

Acts of Kindness can:

1. Reduce stress: A 2015 study published in the Clinical Psychological Science journal found that relieving the impact of stress on health can be accomplished by helping others. The researchers found that those who performed more daily acts of kindness were less likely to feel stressed. Ansell, E. "Helping Others Dampens the Effects of Everyday Stress". Clinical Psychological Science, 2015. VeryWellMind

2. Improve sense of well-being: Stephen Post of Case Western Reserve University School of Medicine found that when we give of ourselves, everything from life satisfaction to self-realization and physical health is significantly improved. Mortality is delayed, depression is reduced and well-being and good fortune are increased. YourMission

3. Improve physical and mental health: Compassion and kindness reduce stress, boost our immune systems, and help reduce negative emotions such as anger, anxiety, and depression. Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J., & Finkel, S. M. (2008). "Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources", Journal of Personality and Social Psychology, 2008. PsychologyToday

4. Increase serotonin: Acts of kindness stimulates the production of serotonin. This feel-good chemical heals your wounds, calms you down, and makes you happy. Talya Steinberg, Psy.D for Psychology Today

5. Increase oxytocin: When you are kind to someone, your levels of the hormone, oxytocin, increase in the brain and make you feel happy and loved. Oxytocin helps to reduce blood pressure, lower stress levels, and improve digestion. Sfadvancedhealth

You don't need to do grand gestures in order to make a difference and help your health. Small acts of kindness done over time can reap large rewards for your well-being. VeryWellMind

Mother Teresa said, “We cannot do great things on this earth, only small things with great love.”  GoalCast

6 Amazing Facts About Salt and Your Health

noreply@blogger.com (Deb) — Thu, 02 Apr 2020 12:01:00 +0000

Salt is made up of two elements, sodium and chloride. It is used used for flavoring and for preserving food. HealthLine

Salt has been used by humans since 6,000 BC! There is evidence that people living in Romania boiled spring water to extract salts and that salt was harvested at Lake Yunchen in China. Salt was also used by the ancient Hebrews, Greeks, Romans, Byzantines, Hittites, Egyptians, and Indians. Wikipedia

Table salt is 40% sodium by weight, so a 1 teaspoon serving (6 grams) has about 2,400 mg of sodium. Wikipedia

According to the Office of Disease Prevention and Health Promotion (ODPHP), you need around 1,500 milligrams of sodium per day to replace whatever you lose in urine and sweat. VeryWellFit

1. Eating salt may calm us: There is a scientific reason why people eat food to help them relieve stress. Salty snacks actually help your body reduce stress levels. Research from the University of Cincinnati showed that elevated levels of sodium inhibited stress hormones that would otherwise be activated in stressful situations. ScienceDaily

A publication from the University of Haifa confirmed the relationship between salt and stress in humans. It was found that the body self-regulates to prevent stress and depression by making us crave salt. Oklahoman

2. Some people are born with salt cravings: If your mother suffered frequent vomiting in pregnancy or if you lost significant amounts of sodium as a baby (due to vomiting or diarrhea), there is a good chance that you eat more salt than other people do, even by as much as 50 percent. Once sodium deficiency is experienced, salt cravings can last a lifetime. WashingtonPost

3. Natural Salt does not offer any real health advantages: Salt contains only trace amounts of minerals. As a result, choosing one type of salt over another is unlikely to significantly affect your health. Healthline Sea and Himalayan salts are considered natural because they are not highly refined like table salt. Sea salt is made by evaporating seawater and retains trace levels of minerals like magnesium, potassium, calcium and other nutrients. Heart.

Himalayan salt is harvested from a large salt mine in Pakistan and its pink color is due to the presence of iron oxide. It also contains trace amounts of calcium, potassium and magnesium. Although table salt is highly refined with most of the impurities and trace minerals removed the tiny amounts of trace minerals that are removed during processing are easily obtained from other healthy foods. The main differences between salts are flavor, color, texture and convenience. HealthLine

4. Your Body Needs Salt to Live: Salt is good for us. Sodium is necessary for preventing dehydration, for proper transmission of nerve impulses and for normal functioning of cells. If we did not eat any sodium, we would die. WashingtonPost Chloride ions serve as important electrolytes by regulating blood pH and pressure. Chloride is also a crucial component in the production of stomach acid (HCl) Manoa

5. Most of the salt in our diet is from processed foods: It is estimated that 75% of the salt in the US diet comes from processed food. Only 25% of the intake occurs naturally in foods or is added during cooking or at the table. HealthLine (see Hidden Salt 4/1/19)

6. 50% of people are salt sensitive: If a person is salt sensitive and consumes a lot of sodium, their blood pressure will go up. WashingtonPost Salt sensitivity increases with age and weight gain. Harvard

Magnesium and potassium can help regulate blood pressure. Increasing your intake of these nutrients through foods like leafy greens and beans may help reduce your blood pressure. Some studies have also shown that a low-carb diet could help reduce blood pressure. NCBI.

Stretch With Your Partner on Valentines Day

noreply@blogger.com (Deb) — Mon, 10 Feb 2020 12:45:00 +0000

Regular stretching keeps muscles long, lean and flexible which is important to maintain a range of motion in the joints. HarvardEdu Improved flexibility and mobility can enhance everyday performance.

Stretching also helps to lubricate your joints, allowing your body to move more freely and with less pain while restoring muscle balance and promoting circulation. Vitacost

Tension due to mental and emotional triggers can also be reduced by stretching. MassageMag

Assisted or Partner stretching is a technique where one person helps another person stretch. It has been used for athletic training for many years and is growing in popularity with the general public. At stretch centers like StretchLab and StretchZone trained professionals manipulate your muscles and joints. MassageMag

Assisted stretching can help you stretch at angles that are different from the ones you are able to perform on your own. It can also increase range of motion. Assisted stretching is an effective way to stretch if you have a hard time relaxing while stretching. Vitacost Muscles are most easily stretched when they are relaxed.* A partner can also provide motivation and help you vary your workout.

For Valentines Day you should try stretching with your partner. It is good for you and a fun way to spend time with your Valentine. Give it a try!

Assisted Stretching Video

*Coburn, Jared W., Malek, Moh H., ed. NSCA’s Essentials of Personal Training. 2nd ed. Human Kinetics, 2004, pps. 13.

5 Reasons to Add Lentils to Your Diet

noreply@blogger.com (Deb) — Tue, 28 Jan 2020 11:43:00 +0000

Lentils are tasty, easy to cook, high in nutrition, budget friendly and a healthy replacement for meat.

The lentil is a legume from a bushy plant with lens-shaped seeds. Most lentils are grown in Canada, India, and Turkey. In 2016, global production was 6.3 million tonnes. Wikipedia

People have been eating lentils for a long time. Lentil artifacts have been found on archeological digs on the banks of the Euphrates River dating back to 8,000 BC. Lentils are mentioned several times in the Bible. JustFunFacts

There are five types of lentils. Brown and green lentils are the least expensive and tend to fall apart when cooked. Red lentils are a bright orange color most commonly found in Indian curry dishes like daal. French lentils (also called Puy lentils) have a nuttier flavor and stay firm when cooked. Black lentils (Beluga lentils) are the most flavorful. They’re very small and dark and hold their shape when cooked. ACoupleCooks MayoClinic

5 Reasons to Add Lentils to Your Diet

1. Lentils Taste Great
Lentils have a mild earthy, nutty, and peppery flavor. They are extremely versatile to use in cooking. They can be added to soups, stews and salads. They can also be the main ingredient in many dishes such as Sloppy Joes, Vegetarian Chili , and Lentil and Cauliflower Dahl. I have made these three dishes and they taste great! I plan to try the Lentil Cookies and Greek Lentil Salad recipes in the next couple of weeks.

2. Easy to Cook
Dried lentils do not required pre-soaking in water. They just need to be rinsed and boiled for 20-25 minutes. They cook in half the time of dried beans. I usually boil them in vegetable broth.

3. Lentils Are Nutritious
Lentils are high in fiber and complex carbohydrates, while low in fat and calories. The soluble fiber in lentils helps lower cholesterol and may help prevent heart disease and diabetes.

Lentils are also an excellent source of protein, iron, calcium, magnesium and folate. NPR

The magnesium in lentils can help if you have trouble sleeping, are stressed or overworked. WellandGood

4. Budget Friendly
Lentils are not an exotic or expensive health food. The price of lentils is comparable (if not cheaper) to rice, beans and pasta. However, lentils have a significant amount of protein. Lentils cost approximately $0.30/ 1 cup serving which is significantly less expensive than chicken or beef.

5. Lentils are a Whole Food Plant Protein
One cup of lentils provides 36% of your Daily Value of protein (based on a 2,000 calorie diet). Because they are so high in protein, lentils are often a meat substitute in vegetarian diets. Pair them with a whole grain, such as brown rice, and you have a complete vegetarian protein source, meaning all the essential amino acids are present. NPR

Lentils are also an important plant protein in a Whole Foods Plant-Based diet because they are not processed. HealthLine When eating a Whole Foods Plant-Based diet be aware that many plant based proteins are highly processed.

For example plant based Morning Star Farms Grillers Crumbles have over twenty ingredients! (Ingredients include: Textured Vegetable Protein (Soy Protein Concentrate, Wheat Gluten, Water for Hydration), Water, Corn Oil, Contains Two Percent or Less of Chicory Root Fiber (Inulin), Yeast Extract, Natural Flavors, Black Malt Powder, Salt, Soy Sauce (Water, Soybeans, Salt, Wheat), Dried Cane Syrup, Garlic Powder, Onion Powder, Onion Juice Concentrate, Spices, Tomato Powder, Citric Acid, Niacinamide, Iron (Ferrous Sulfate), Skim Milk, Egg Whites, Thiamin Mononitrate (Vitamin B1), Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Vitamin B12).

Try lentils today! They taste good, are easy to cook, nutritious, inexpensive and a good source of plant based protein.

5 Signs You Are Exercising Too Much

noreply@blogger.com (Deb) — Fri, 06 Dec 2019 16:48:00 +0000

If you're planning to set a New Year's resolution to exercise more you are not alone! Data from YouGov Omnibus indicates that Exercise was the most popular resolution for 2019. YouGov About 1 out of 8 gym memberships are initiated during the January New Year's rush. BlueWater

If you are committed to more exercise in 2020 be careful that you do not exercise too much, too soon.

Overreaching is short-term training without sufficient recuperation, that exceeds an individuals capacity.*

Overtraining is more serious and results from untreated overreaching that produces long-term impairments in performance and other conditions that might require medical intervention.*

There are specific symptoms that occur when you are exercising too much. Given below are five signs for both Resistance Training (weight lifting) and Aerobic exercise. Everyone is different so some people may only have one or two signs.

5 Signs of Aerobic Overreaching and Overtraining

decreased performance
general malaise
loss of interest or enthusiasm for training
disturbed psychological state (increase depression, anxiety, fatigue or decrease vigor or a combination of these changes)
increased muscle soreness*

5 Signs of Resistance Training Overreaching and Overtraining

plateau followed by decrease in strength gains
sleep disturbances
decreased appetite
a cold that won't go away
excessive muscle soreness*

Make sure the intensity and duration of your first workouts are similar to your current fitness level. For example, if you are able to run one mile, try to run two miles on the first day of training (not 5 miles). Run two miles the first week and 3 miles the next week. Or, only attend one fitness class the first week, and two classes the second week. As you ramp up your training make sure you allow enough time for recovery. For example, exercise every other day and focus on stretching and walking on the days in between.

Persistence and patience are the most important qualities in sticking to an exercise program.

*Coburn, Jared W., Malek, Moh H., ed. NSCA’s Essentials of Personal Training. 2nd ed. Human Kinetics, 2004, ops. 81, 101-102.

Two Simple Ways to Eat Healthy

noreply@blogger.com (Deb) — Mon, 04 Nov 2019 12:25:00 +0000

Some people think I am a health food freak. I eat dehydrated flax bagels and nutritional yeast cheese sauce. I am not a health food freak, I am just trying to find healthy foods that I like.

I love Tostitos, saltines and graham crackers but they are not healthy. Tostitos have a lot of sodium, graham crackers have a lot of sugar and all three have significant carbohydrates. These snacks are processed and have many ingredients (soybean oil, citric acid, calcium phosphate, etc.), and they don't have any nutritional value.

Many people are addicted to processed food (not just me). The five most purchased grocery items in the US are:

Soda
Beer
Cereal
Frozen dinners
Salty snacks CheatSheet

Snacks aside, I thought the oatmeal I was eating for breakfast was healthy. But recently I found out that oatmeal has Glysophate in it. Glysophate is a chemical in pesticides that has been found to cause cancer. (Environmental Working Group)

It is challenging to eat healthy. In addition to sodium, sugar, preservatives, and Glysophate, MSG is added to many foods for flavor. There are studies that show MSG can cause health issues. 7/13/18 MSG Investigation And, there are also concerns with GMO's. (9/20/19 Stomach Issues and GMO's)

The amount of ingredients added to our food is growing! In 1970, an average American person consumed 123 pounds of sugar per year. Today, each person consumes almost 152 pounds of sugar in one year. This is equal to 3 pounds (or 6 cups) of sugar consumed in one week! DHHS Global salt consumption is forecasted to grow 1.9% annually through 2020 to 335 million metric tons. FoodExecutive Since the 1950s, the number of food additives allowed in U.S. food has grown from about 800 to more than 10,000. Marcela

My solution to eating healthy is to eat whole foods (not processed) and a wide variety of foods.

Two Simple Ways to Eat Healthy

1. Eat whole foods
Whole, Real or Natural foods are foods that are in their natural state with little or no processing, and no artificial ingredients. DowntoEarth Whole foods actually grow in a garden (potato) instead of being processed like a pop tart.

Be careful of labels. Any food label that says flavored, prepared, marinated, pre-cooked, or formed probably has some processing or ingredients the have been added.

Cook your own food: can vegetables when they are in season, make homemade soup, bake cookies and bread, use dried beans instead of canned beans.

To save time use a crock pot or instant pot to make dinner ahead of time, freeze leftovers for future meals, and cook on weekends.

Eliminate or reduce soda and bottled drinks from your diet by drinking water.

Beware: Sit-down restaurants are not necessarily healthy. For example: TGI Fridays Tomato Basil soup has 1930 mg sodium and 20 g carbohydrates. TGIF Nutrition As a comparison Campbell's Tomato Basil Soup has 790 mg sodium and 23 grams carbohydrates. Campbell's Tomato Soup TGI Friday's soup is probably canned!

2. Eat a wide of variety of foods
Studies show that people who eat a wide variety of food are healthier, live longer and have a reduced risk of developing lifestyle illnesses such as heart disease, cancer and diabetes.

Instead of choosing one cereal product to eat, it is better to choose a selection of cereal products and alternate, say between wheat, oat, rye, rice, or barley. NutritionAustralia
Eat seasonal foods, such as asparagus in the spring, tomatoes and zucchini in the summer, squash and apples in the fall, and oranges in the winter.

Try new things that you don't necessarily eat very often such as chickpeas, lentils, dates and popcorn. 10/12/18 10 Reasons to Eat Popcorn

Add spices and herbs to your meals. They can transform a meal without adding salt or fat. NutritionAustralia Many spices and herbs are good for you such as garlic. ClevelandClinic

If you eat a lot of processed foods find alternatives that don't contain soy. Half of all genetically modified crops planted were genetically modified soybeans. Wikipedia Foods that may contain soy include: baked goods (breads, cookies, and crackers), canned broth and soup, canned tuna and meat, cereals, high-protein energy bars and snacks, processed meats, like deli meats, vegetable oil and worcestershire sauce. WebMD

Tips For Happy Feet (and Reducing Stress)

noreply@blogger.com (Deb) — Fri, 18 Oct 2019 13:05:00 +0000

Our feet are important! They allow us to walk tin the woods, dance at a wedding and shop in the mall.

The average person takes 8,000 to 10,000 steps a day, which adds up to about 115,000 miles over a lifetime. That’s enough to go around the circumference of the earth four times. FootFacts

Moving is essential for overall health. Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer. HealthLine

Tips to Keep Your Feet Happy and Healthy

Move around while standing - Standing in one spot is far more tiring than walking because the demands are being made on the same few muscles for a longer length of time. FootFacts
Wash feet often - There are 250,000 sweat glands in a pair of feet. Sweat glands in the feet excrete as much as a half-pint of moisture a day which can harbor order-causing bacteria. FootFacts

Walk to exercise feet - Exercising your feet on a regular basis not only improves overall foot health, but may also reduce your risk for injury. HarvardHealth With over 26 bones, 33 joints, and five ligaments, there are many structures that can be injured in the foot. VeryWellHealth

See a doctor for reocurring foot pain - Foot ailments can become your first sign of more serious medical problems. Your feet mirror your general health, so conditions like arthritis, diabetes, nerve and circulatory disorders can show their initial symptoms in your feet. FootFacts

Fix Plantar Fasciitis by massaging feet before getting up in the morning - 10% of the US population is affected by Plantar Fasciitis which is irritation of a thick band of tissue that runs across the bottom of your foot. VeryWellHealth Pain in the foot when you get out of bed and when you stand after sitting for a while are classic symptoms. If massage doesn't help see a doctor. RunnersWorld

Reduce stress through your feet - Reflexology, therapeutic message soles, foot detoxification and essential oils are great ways to reduce stress after a long day.

Reflexology - is the application of pressure to areas on the feet. Reflexology is relaxing and may help alleviate stress. The theory behind reflexology is that areas of the foot correspond to organs and systems of the body. Pressure applied to the foot is believed to bring relaxation and healing to the corresponding area of the body. MayoClinic

Therapeutic Message Soles - are insoles which are placed in in your shoes to stimulate pressure pressure points on your feet while you walk. I use Magna Power Insoles and they message my feet while I walk!

Foot Detoxification - claims to remove toxins from your body via the soles of the feet by soaking in an ionic foot bath or sticking special adhesive pads to the bottoms of your feet. While there is no scientific evidence to show foot detox will reduce toxin levels in the body a foot soak is an excellent method for stress relief and improving circulation in your feet. LiveStrong, HealthLine

Essential Oils - massaging essential oils on your feet can promote relaxation and a good nights sleep.

Acaí Berries vs Blueberries - Which One is the Winner?

noreply@blogger.com (Deb) — Fri, 14 Jun 2019 18:47:00 +0000

Blueberries and Acai berries are both low in calories and incredibly good for you.

I love blueberries and eat them with yogurt and oatmeal almost everyday for breakfast.

I recently had an Acai Breakfast Bowl while visiting family. Acai bowls look like ice cream, almost taste like ice cream, and make you feel good about your breakfast choice. An Acai bowl is basically a really thick smoothie that's been topped with oatmeal, fruit or peanut butter, and then you wolf it down with a spoon.

The Acai (ah-sigh-EE) berry is a grapelike fruit harvested from Acai palm trees, which are mostly grown in Brazil’s Amazon rain forest. Acai is thought to be the most powerful superfood in the Amazon. Health benefits include increased energy, a boosted immune system, improved metabolic function, and better hair and skin. DrAxe

Not only are Acai berries really good for you they are also delicious. The flavor can be described as a mix between raspberry and blackberry, with a hint of dark chocolate.

Fresh Acai berries are not readily available in the US, but flash-frozen berries are available and can be found in the frozen food section of your grocery store (Target, Whole Foods and Costco).

I decided to investigate the nutritional value of Acai berries compared to blueberries. The table below gives a summary. Blueberries have more sugar and carbohydrates, while Acai berries have more fat.

	Blueberries (100 grams)	Acai Berries (100 grams puree)
Calories	57	70
Fat (g)	0.3	5
Total Carbohydrates (g)	14	4
Fiber (g)	2.4	3
Sugar (g)	10	2
Protein (g)	0.7	1
Potassium (mg)	77	60

Both Acai berries and blueberries are rich in antioxidants. Especially, anthocyanins, which give Acai berries their deep purple color and blueberries their blue color. HealthLine, WebMd

Anthocyanins reduce inflammation and promote brain health. Anthocyanins have also been shown to enhance and improve memory, balance cholesterol levels, and support circulation. MedicineNewsToday, GlobalHealingCenter

Acai berries and blueberries both have fatty acids which can prevent high blood pressure and high cholesterol. Healthfully, MedicalNewsToday

Both Acai berries and blueberries are incredibly good for you. If you love fruit like I do, you don't have to choose one or the other, eat both!

A Description of a Good Night's Sleep: Did You Sleep Well?

noreply@blogger.com (Deb) — Thu, 02 May 2019 10:53:00 +0000

A good night's sleep is incredibly important for our health. In fact, it’s just as important as eating healthy and exercising. Getting enough quality sleep can help protect mental health, physical health, quality of life, and safety. NHBLI

But what does a good night's sleep mean?

It probably means something different to each person depending on your own definition and circumstances. I was surprised to find there are specific descriptions of a good night's sleep from the Sleep Foundation, Health Line and Thrive. They are summarized below.

Description Of A Good Night's Sleep

You fall asleep within 15-20 minutes of lying down to sleep.

You regularly sleep a total of seven to nine hours in a 24-hour period.

While in your bed, your sleep is continuous—you don’t have long periods of lying awake when you wish to be sleeping.

Your partner or family members do not notice any disturbing or out of the ordinary behavior from you while you sleep, such as snoring, pauses in breathing, restlessness, or otherwise nighttime behaviors. SleepFoundation

You wake up feeling refreshed, alert and energized. HealthLine

Your mood is generally good, and you feel no need for a nap. Thrive

You are probably aware of the most common ways to improve the quality of your sleep: go to bed at the same time every night, relax before sleeping, and get plenty of activity during the day. HealthLine

However, there are some sneaky foods and drinks that can prevent a good night's sleep. For example alcohol won’t help you sleep. Even small amounts make it harder to stay asleep. NIA Also, for some people sugar and caffeine can increase heart rate and prevent relaxing sleep. EveryDayHealth, LiveStrong Some medications, including those for high blood pressure and asthma, can keep you up all night. SleepFoundation If your multivitamin pill has vitamin B12 in it, take it in the morning or early afternoon rather than before bed. The nutrient offers a quick energy boost, which can keep you up. Shape

If you are lying in bed at night and can't fall asleep try focusing on relaxing your body. Imagine your toes are completely relaxed, then your feet, and then your ankles. Work your way up the rest of your body, section by section. By the time you get to your head you should be be completely relaxed.

Interesting Facts About Sleep

People can take cat naps with their eyes open without even knowing it. SleepEducation

If it takes you less than five minutes to fall asleep, it’s likely that you’re sleep deprived. TheGoodBody

Creative people sleep more but less well. TheGoodBody

Those who fly regularly for work could be more at risk of sleep deprivation. Flying at high altitudes leads to disturbed sleep due to the lack of oxygen. TheGoodBody

People who don’t get enough sleep are more likely to have bigger appetites due to the fact that their leptin levels (leptin is an appetite-regulating hormone) fall, promoting appetite increase. SleepFoundation

Our dreams don’t create faces – we dream about what we’ve already seen (if only for a second). Restonic

The reason drinking milk before bed helps you sleep is because milk contains the sleep-inducing chemical tryptophan. WebMD

Easy Way To Add Protein To Your Diet

noreply@blogger.com (Deb) — Wed, 24 Apr 2019 11:22:00 +0000

I found the perfect solution to easily add protein, vitamins and minerals to my diet by sprinkling Nutritional Yeast onto my food. Nutritional Yeast is also a great seasoning. It adds a savory, cheesy and nutty flavor.

Two tablespoons of nutritional yeast provides nine grams of protein! You would have to consume one ounce of beef, one large egg, or a cup of whole milk to get that same amount elsewhere. Dr.Oz

Nutritional yeast is also a source of B vitamins, including thiamine, riboflavin, folate, B-6 and niacin. Just a half tablespoon of some brands will provide a day's worth of B vitamins, while other brands offer between 30 - 100% of B vitamins. LiveStrong Runningonrealfood

It also contains minerals such as zinc, selenium, manganese and molybdenum. Minerals are important for metabolism, growth and immunity. HealthLine

Nutritional yeast is dairy-free and usually gluten-free. It is also low in fat and sodium and contains no sugar or soy. Nutritional yeast has 4 grams of fiber per serving. Runningonrealfood

Nutritional yeast is deactivated yeast from a species of yeast known as Saccharomyces cerevisiae.

It is produced by growing the cultures on blackstrap molasses, whey or sugar beets for several days. When the yeast is ready, it is deactivated with heat and then harvested, washed, dried and packaged. Wikipedia

Nutritional Yeast is similar to the yeast used in baking but the heating and drying process makes it inactive. MedicalNewsToday

It is sold in the form of flakes or as a yellow powder and can be found in the bulk aisle of most natural food stores. Some larger grocery stores also carry it. It can also be purchased on-line.

Nutritional yeast can be sprinkled on:

Baked or mashed potatoes
Rice or pasta
Veggies (Zoodles)
Pizza
Spaghetti sauce
Soups
Scrambled eggs
Popcorn
Cheesy Sauce

Hidden Salt: It Is Not Just On Your Chips

noreply@blogger.com (Deb) — Thu, 04 Apr 2019 20:56:00 +0000

Potato chips and and other salty snacks have always gotten a bad rap for their high salt content. However, potato chips are not the bad actors anymore. There are many other foods that have significantly more sodium than potato chips.

Surprisingly, some foods that don’t taste salty can still be high in sodium, which is why using taste alone is not an accurate way to judge a food’s sodium content. For example, while some foods that are high in sodium like pickles and soy sauce taste salty, there are also many foods (like cereals and breads) that contain sodium but don’t taste salty. FDA

One cup of Kellogg's Raisin Bran cereal has 350 milligrams (mg) sodium. One Lender's Plain Whole Grain Bagel has 490 mg sodium. And one slice of Duncan Hines Moist Deluxe Devils Food Cake has 380 mg sodium.

The average American eats 3,400 mg sodium a day. The American Heart Association recommends no more than 2,300 mg a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults. Heart

2,300 mg of sodium is equivalent to 1 teaspoon of salt. Cardiosmart

The human body cannot live without some sodium. Sodium is essential for nerve and muscle function and is involved in the regulation of fluids in the body. Sodium also plays a role in the body's control of blood pressure and volume. Manoa

While some sodium is good, too much sodium is bad for you. According to the Dietary Guidelines for Americans, diets higher in sodium are associated with an increased risk of developing high blood pressure. FDA

Sodium attracts water which can increase the volume of blood which increases your blood pressure. High blood pressure (also known as hypertension) is a condition in which blood pressure remains elevated over time. Hypertension makes the heart work too hard, and the high force of the blood flow can harm arteries and organs (such as the heart, kidneys, brain, and eyes). Uncontrolled high blood pressure can raise the risk of heart attacks, heart failure, stroke, kidney disease, and blindness. In addition, blood pressure generally rises as you get older, so limiting your sodium intake becomes even more important each year. FDA

1 in 3 Americans will develop high blood pressure in their lifetime. LiveScience

Many processed foods have a lot more sodium than potato chips. For example frozen meals, canned soup, pasta sauce, and seasoned rice have significant amounts of sodium. Cottage cheese and condiments such as soy sauce also have a lot of sodium.

Pizza has a lot of sodium. For example one slice of Veggie Lover's Pizza from Pizza Hut has 760 mg sodium.

Campbell's Slow Kettle Roasted Chicken Noodle Soup has 1,420 mg sodium in one serving! This amount is almost equal to the target daily amount.

The original Campbell's Chicken Noodle Soup has a lower amount of sodium but it is still very high at 890 mg per serving.

Don't let "healthy" versions of processed foods fool you. Lean Cuisine Fiesta Grilled Chicken frozen meal has 590 mg sodium in 1 serving.

Lays Potato Chips have 340 mg of sodium in 30 chips (2 servings). See the table below for sodium comparisons to other popular foods.

Description	Sodium (mg)
American Heart Association Limit	2,300
American Heart Association Target	1,500
Kettle Roasted Chicken Noodle Soup ( 1 serv.)	1,420
Rage Traditional Spaghetti Sauce (1 cup)	960
Stouffer’s Manicotti Cheese (1 serv.)	950
Soy Sauce (1 tablespoon)	880
Pizza Hut Veggie Lover’s Pizza Slice (1 slice)	760
Daisy Low Fat Cottage Cheese (1 cup)	700
Far East Garlic and Herb Rice (1 serv.)	600
Lean Cuisine Grilled Chicken (1 serv.)	590
Lays Potato Chips (30 chips)	340

With our current food production we have to be diligent in monitoring our sodium intake. Look for products with less than 140 mg per serving, which is considered to be low in sodium.

If we consume fresh, whole and natural foods, sodium intake can be reduced quite easily. Avoiding added salt, soy sauce or other salty condiments will also help reduce total sodium intake. LiveScience