Wow! I have had a super busy fall thus far. Glad to be getting back to my posting...
Well, the holidays are upon us. I can not believe they are playing Christmas music already on the radio.
How are you getting ready for the holidays?
Does the thought of all the preparation give you that sinking feeling?
Here are some tips:
* keep it simple
* eat right
* drink lots of water
* don't over plan
* ask for help
I will be hosting a free Whole30 class Starting this coming Wednesday, November 5, at Trussville United Methodist Church starting at 6:00 pm. Join me to learn how to eat healthy and stay on track during the holiday season. There will be support, encouragement, recipes, and special treats. We will follow the book "It Starts with Food". See you there.
http://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=It+starts+with+food
#holidays #hope #support
Thursday, October 30, 2014
Monday, September 15, 2014
How do you like your sauce?
We have been experimenting with ways to eat tomato sauce. We have eaten spaghetti a lot over the years because when you are trying to feed six hungry children it makes sense. When we stopped eating pasta and started watching our starch and gluten intake, one of our favorite meals was on hold.
Over the last year we have been creative and found many ways to eat Spaghetti sauce and enjoy a meal we love.
Zucchini Lasagna
2 medium zucchini thinly sliced
tomato sauce (see recipe below for homemade or use 365 fat free/sugar free from whole foods)
1 lb. grass fed beef
ricotta cheese
mozzarella cheese
Brown ground beef and mix with sauce. Heat through. Place a layer of the zucchini in a 9x13 pan. Spread zucchini with a thin spread of ricotta cheese. Cover this with sauce. Place a another layer of zucchini, spread with ricotta, cover with sauce. Place a third layer of zucchini, spread with ricotta, cover with sauce. Top with mozzarella. Bake for 40-45 at 350F until it bubbles through.
Homemade sauce
1lb grass fed ground beef
1 -small onion chopped
1-clove garlic minced ==1tsp minced
1 -28oz can organic crushed tomatoes ( use fresh if you have them, I usually use 6 large tomatoes)
1- 4oz can organic sugar free tomato paste
1-2 tsp Italian spice mix or oregano
1tablespoon olive oil
Brown meat and sauté in the onion and garlic. Add tomatoes and tomato paste.( if using fresh tomatoes puree in a food processor first) add spices and sea salt and pepper to taste. Add Olive oil. Heat through. Serve.
We like our sauce over Spaghetti squash
Cut squash in half
Remove seeds
Place with the center down on a baking pan
Bake for 45 minutes on 350F
Let cool to touch
Shred out the squash inside with a fork.
Other uses for sauce:
Gluten free pizza
Lightly steam 1 head of cauliflower
Place steamed (drained) cauliflower in food processor and process to rice texture
Mix 2 cups cauliflower with one egg (beaten) and 1/2 cup mozzarella cheese, 1/2 tsp sea salt and 1/4 tsp garlic powder
Spread onto a pizza pan and cook 10 minutes on 350F
Remove crust from oven, top with tomato sauce, browned turkey sausage, peppers ,onion, mushrooms and top with more cheese as desired- return to oven to bake 15-20 minutes until heated through and cheese melts.
Serves 5
The tomato sauce also works well as a side for omelets.
Sauté chunks of new potato and onion in skillet. set aside when browned and tender.
Beat three eggs; add sea salt and pepper.
In an omelet pan cook the eggs and flip once to heat through. Add potatoes and onions and any other toppings you want such as left over chicken or shrimp, peppers, mushrooms.
Heat left over tomato sauce and serve beside omelet. It sounds strange but it is great. Like Italian salsa. This will serve two.
Over the last year we have been creative and found many ways to eat Spaghetti sauce and enjoy a meal we love.
Zucchini Lasagna
2 medium zucchini thinly sliced
tomato sauce (see recipe below for homemade or use 365 fat free/sugar free from whole foods)
1 lb. grass fed beef
ricotta cheese
mozzarella cheese
Brown ground beef and mix with sauce. Heat through. Place a layer of the zucchini in a 9x13 pan. Spread zucchini with a thin spread of ricotta cheese. Cover this with sauce. Place a another layer of zucchini, spread with ricotta, cover with sauce. Place a third layer of zucchini, spread with ricotta, cover with sauce. Top with mozzarella. Bake for 40-45 at 350F until it bubbles through.
Homemade sauce
1lb grass fed ground beef
1 -small onion chopped
1-clove garlic minced ==1tsp minced
1 -28oz can organic crushed tomatoes ( use fresh if you have them, I usually use 6 large tomatoes)
1- 4oz can organic sugar free tomato paste
1-2 tsp Italian spice mix or oregano
1tablespoon olive oil
Brown meat and sauté in the onion and garlic. Add tomatoes and tomato paste.( if using fresh tomatoes puree in a food processor first) add spices and sea salt and pepper to taste. Add Olive oil. Heat through. Serve.
We like our sauce over Spaghetti squash
Cut squash in half
Remove seeds
Place with the center down on a baking pan
Bake for 45 minutes on 350F
Let cool to touch
Shred out the squash inside with a fork.
Other uses for sauce:
Gluten free pizza
Lightly steam 1 head of cauliflower
Place steamed (drained) cauliflower in food processor and process to rice texture
Mix 2 cups cauliflower with one egg (beaten) and 1/2 cup mozzarella cheese, 1/2 tsp sea salt and 1/4 tsp garlic powder
Spread onto a pizza pan and cook 10 minutes on 350F
Remove crust from oven, top with tomato sauce, browned turkey sausage, peppers ,onion, mushrooms and top with more cheese as desired- return to oven to bake 15-20 minutes until heated through and cheese melts.
Serves 5
The tomato sauce also works well as a side for omelets.
Sauté chunks of new potato and onion in skillet. set aside when browned and tender.
Beat three eggs; add sea salt and pepper.
In an omelet pan cook the eggs and flip once to heat through. Add potatoes and onions and any other toppings you want such as left over chicken or shrimp, peppers, mushrooms.
Heat left over tomato sauce and serve beside omelet. It sounds strange but it is great. Like Italian salsa. This will serve two.
Thursday, August 21, 2014
Being Sad
On the same day that Robin Williams was found dead, I had already been thinking about Depression. It is a terrible disease. I was sad that day because my last baby had left to go off to college and I had just waved to him in the driveway. What kind of parent does that?
Have you ever just felt sad?
What do you do to get better?
Who do you talk to?
Is there a place deep within you that you can go to feel normal?
Why can't some people get past depression?
I don't know the answers to these questions. I do know it gets better if you can hang on. I do know there is someone you can talk to and that talking dispels the worst of it, at least for me.
Some people need medication. Please talk to your health care professional if you are having thoughts of hurting yourself or someone else. Tell someone.
I know I talk a lot about sugar. Sugar can really make depression worse. It keeps your mood in such a turmoil. Simple carbohydrates turn to sugar. Simple carbohydrates are grains like rice and wheat. Potatoes are simple carbs. White processed foods like white bread and white rice are especially prone to sugar surges. Watching your sugar intake or completely eliminating it from your diet can help with your mood.
Talking to a friend or family member may help. Connecting with your church family and getting active with a group may help. Reaching out to others may help.
Increasing your vitamin D3 may help. You can have your level drawn by your health care professional. This is an important lab value to know. Your level should be above 50 and optimally above 70.
As fall approaches, some people may be affected by Seasonal Affective Disorder or SAD. It is caused by a decrease in sunlight. Many people find that walking out side daily helps this or having an ultra-violet light in their home.
I guess the bottom line is DON'T Suffer alone. There is hope and there is help.
You can contact me at www.joy-riddle.healthcoach.integrativenutrition.com
#thereishope #dontbesad #youhaveafriend
Oh and I did make it to Auburn to see my child. He is so responsible. He got all his stuff taken care of and got his room set up like he wanted it. He has made it to class this week. I am so proud of him and his maturity. I guess it is ok to let him go. But know, I am here if you need me.
Have you ever just felt sad?
What do you do to get better?
Who do you talk to?
Is there a place deep within you that you can go to feel normal?
Why can't some people get past depression?
I don't know the answers to these questions. I do know it gets better if you can hang on. I do know there is someone you can talk to and that talking dispels the worst of it, at least for me.
Some people need medication. Please talk to your health care professional if you are having thoughts of hurting yourself or someone else. Tell someone.
I know I talk a lot about sugar. Sugar can really make depression worse. It keeps your mood in such a turmoil. Simple carbohydrates turn to sugar. Simple carbohydrates are grains like rice and wheat. Potatoes are simple carbs. White processed foods like white bread and white rice are especially prone to sugar surges. Watching your sugar intake or completely eliminating it from your diet can help with your mood.
Talking to a friend or family member may help. Connecting with your church family and getting active with a group may help. Reaching out to others may help.
Increasing your vitamin D3 may help. You can have your level drawn by your health care professional. This is an important lab value to know. Your level should be above 50 and optimally above 70.
As fall approaches, some people may be affected by Seasonal Affective Disorder or SAD. It is caused by a decrease in sunlight. Many people find that walking out side daily helps this or having an ultra-violet light in their home.
I guess the bottom line is DON'T Suffer alone. There is hope and there is help.
You can contact me at www.joy-riddle.healthcoach.integrativenutrition.com
#thereishope #dontbesad #youhaveafriend
Oh and I did make it to Auburn to see my child. He is so responsible. He got all his stuff taken care of and got his room set up like he wanted it. He has made it to class this week. I am so proud of him and his maturity. I guess it is ok to let him go. But know, I am here if you need me.
Wednesday, July 9, 2014
And the Kids are leaving home....
Summer has flown by. My youngest will be leaving for college in a few weeks. Have I prepared him enough? Is he ready to study and keep house and manage his spiritual life and his social life and his exercise? What tips can I give him to get it all done?
STUDYING
Keep up. Don't get behind on your reading. Study everyday. Being at school is your job right now. Make the most of learning all you can. You may not get a second chance to do this. Be the best you can be.
KEEPING HOUSE
You will feel better if you keep your house in order. Make your bed every day. Straighten up the bathroom every day. Cook meals at your apartment. You are a great cook. Grill meat and do extra to freeze to save time. Roast vegetables on Sunday , store in a glass jar, then heat and eat all week. Make salads. Keep boiled eggs handy; this is a nourishing easy snack. Don't pig out on junk food.
Drink plenty of water. You know the rules about alcohol. You are not of age yet. Be Wise. Don't get sucked in. Wash your sheets every other week. You will just feel better.
SPIRITUAL LIFE
Stay close to God. Pray. Keep your strong faith. Be bold. Stand up for who Christ is. Be kind to others. Make friends. Include people. Be encouraging. Read your Bible. Get involved in a campus ministry. Make friends with a great core group that will support you in your beliefs. Be a leader not a follower.
SOCIAL LIFE
Make lots of friends. Go dancing. Get invited to dances and parties. Meet all kinds of people. Stay active. Study with friends. Keep it in perspective. Tailgate. Go to ball games. Invite people to do what YOU want to do.
EXERCISE
Stay active. Keep running. Keep slack lining. Keep climbing. Do something physical everyday. Ride your bike to class or walk. Invite friends to play; teach them to do all the fun things you like to do.
Have a great time at college. Come home sometimes to get a HUG. We will miss you. This is going to be great.
STUDYING
Keep up. Don't get behind on your reading. Study everyday. Being at school is your job right now. Make the most of learning all you can. You may not get a second chance to do this. Be the best you can be.
KEEPING HOUSE
You will feel better if you keep your house in order. Make your bed every day. Straighten up the bathroom every day. Cook meals at your apartment. You are a great cook. Grill meat and do extra to freeze to save time. Roast vegetables on Sunday , store in a glass jar, then heat and eat all week. Make salads. Keep boiled eggs handy; this is a nourishing easy snack. Don't pig out on junk food.
Drink plenty of water. You know the rules about alcohol. You are not of age yet. Be Wise. Don't get sucked in. Wash your sheets every other week. You will just feel better.
SPIRITUAL LIFE
Stay close to God. Pray. Keep your strong faith. Be bold. Stand up for who Christ is. Be kind to others. Make friends. Include people. Be encouraging. Read your Bible. Get involved in a campus ministry. Make friends with a great core group that will support you in your beliefs. Be a leader not a follower.
SOCIAL LIFE
Make lots of friends. Go dancing. Get invited to dances and parties. Meet all kinds of people. Stay active. Study with friends. Keep it in perspective. Tailgate. Go to ball games. Invite people to do what YOU want to do.
EXERCISE
Stay active. Keep running. Keep slack lining. Keep climbing. Do something physical everyday. Ride your bike to class or walk. Invite friends to play; teach them to do all the fun things you like to do.
Have a great time at college. Come home sometimes to get a HUG. We will miss you. This is going to be great.
Thursday, June 5, 2014
Let it go...Let it go!
Let it go...
Why should you do an elimination diet?
Many people dealing with weight issues may be sensitive to foods they are eating. Wheat and Dairy are the top allergens. When you have food sensitivities your body is in a constant state of inflammation when you are eating those foods. http://www.mindbodygreen.com/0-10179/what-everyone-should-know-about-inflammation-a-cardiologist-explains.html
But how do you know you have food sensitivities? You may have constant sinus drainage, acid reflux, bowel issues (diarrhea or constipation), fatigue, poor sleep, big belly, or achy joints.
What foods can cause this? Anything you may be sensitive to, but primarily dairy, wheat, corn, soy, eggs, nuts ( usually ground nuts like peanuts) and sugar.
http://www.mindbodygreen.com/0-9484/why-wheat-is-ruining-your-life-the-author-of-wheat-belly-explains.html
http://drhyman.com/blog/2012/01/27/inflammation-how-to-cool-the-fire-inside-you-thats-making-you-fat-and-diseased/
www.theamericanchiropractor.com/leakygutNov2013.
Doing a 1 week or 3 week elimination diet can help you detect which foods you are sensitive to. This may vary depending on your motivation. You will get better results with the 3 week elimination and you will probably get a bonus of quick added weight loss. ( This is not a calorie reduction diet. You should not be hungry and should not limit other foods)
How does this work? Leave wheat, dairy ,eggs, soy, corn, nuts and sugar out of your diet for the given period of time. That means reading labels and understanding that some foods go by other names. Contact me if you are not sure.
After the designated time you would add back one food at a time, waiting 3-4 days between adding something else back. Keep track of how you feel throughout the day that you add it back and for the next few days. If you have no effects, that is probably not a sensitive food for you.
Many people feel bad ( flu like, headache, tired) the first few days of the elimination phase. This is your body detoxing from those foods that are bothering you. Drink plenty of water and get rest. Don't give in to cravings. Get support. After about three days you will start to feel amazing. Sometimes you feel so good that you don't want to add things back. Go ahead and finish the reintroduction so you will know what to ultimately avoid.
If you have questions about this process, please contact me at www.joy-riddle.healthcoach.integrativenutrition.com
Books that will help:
Dr.Mark Hyman 10 Day Detox
Dr. William Davis Wheat Belly 30-Minute (or Less) Cookbook
Why should you do an elimination diet?
Many people dealing with weight issues may be sensitive to foods they are eating. Wheat and Dairy are the top allergens. When you have food sensitivities your body is in a constant state of inflammation when you are eating those foods. http://www.mindbodygreen.com/0-10179/what-everyone-should-know-about-inflammation-a-cardiologist-explains.html
But how do you know you have food sensitivities? You may have constant sinus drainage, acid reflux, bowel issues (diarrhea or constipation), fatigue, poor sleep, big belly, or achy joints.
What foods can cause this? Anything you may be sensitive to, but primarily dairy, wheat, corn, soy, eggs, nuts ( usually ground nuts like peanuts) and sugar.
http://www.mindbodygreen.com/0-9484/why-wheat-is-ruining-your-life-the-author-of-wheat-belly-explains.html
http://drhyman.com/blog/2012/01/27/inflammation-how-to-cool-the-fire-inside-you-thats-making-you-fat-and-diseased/
www.theamericanchiropractor.com/leakygutNov2013.
Doing a 1 week or 3 week elimination diet can help you detect which foods you are sensitive to. This may vary depending on your motivation. You will get better results with the 3 week elimination and you will probably get a bonus of quick added weight loss. ( This is not a calorie reduction diet. You should not be hungry and should not limit other foods)
How does this work? Leave wheat, dairy ,eggs, soy, corn, nuts and sugar out of your diet for the given period of time. That means reading labels and understanding that some foods go by other names. Contact me if you are not sure.
After the designated time you would add back one food at a time, waiting 3-4 days between adding something else back. Keep track of how you feel throughout the day that you add it back and for the next few days. If you have no effects, that is probably not a sensitive food for you.
Many people feel bad ( flu like, headache, tired) the first few days of the elimination phase. This is your body detoxing from those foods that are bothering you. Drink plenty of water and get rest. Don't give in to cravings. Get support. After about three days you will start to feel amazing. Sometimes you feel so good that you don't want to add things back. Go ahead and finish the reintroduction so you will know what to ultimately avoid.
If you have questions about this process, please contact me at www.joy-riddle.healthcoach.integrativenutrition.com
Books that will help:
Dr.Mark Hyman 10 Day Detox
Dr. William Davis Wheat Belly 30-Minute (or Less) Cookbook
Tuesday, May 27, 2014
Where does the time go?
Where does the time go? We have had a busy week or two getting my youngest graduated and all the end of school "stuff" finished up. It seems like yesterday that guy was just a baby. Now he is ready to go off to college and begin a great new chapter of his life.
When I think about this, I wonder again "where does the time go?" There are so many things to get done and it seems like not enough time to do them. The truth is, we all have 24 hours in a day. We can do what we want to do. We can procrastinate on things and waste our time or we can "get it done".
Here are some tips to help you "get it done"
1. Schedule, Schedule, Schedule- Make time in the day for the big things first- Devotion/Meditation, time with your husband, time with your kids ( use your cooking, cleaning and resting time to include these folks), relaxation, exercise, work. (I guess you can see my priorities). I know work for some is the number one priority. You should schedule that time then "let it go".
2. "Let it go"-- What ever "it" is ---something you have to do; like a project or something else at work; get it done and let it go. We waste so much mental time procrastinating and putting off ; just sit down and do it. Then your mind can relax and you can be fully present with those you love and those that need your attention.
3. Enjoy every moment. Don't wish for the future. Enjoy now. This is where God has put me now. What do I need to see in the now? What do I need to take a mental picture of now? What memory can I make now?
If you need support with scheduling your time contact me at
www.joy-riddle.healthcoach.integrativenutrition.com
When I think about this, I wonder again "where does the time go?" There are so many things to get done and it seems like not enough time to do them. The truth is, we all have 24 hours in a day. We can do what we want to do. We can procrastinate on things and waste our time or we can "get it done".
Here are some tips to help you "get it done"
1. Schedule, Schedule, Schedule- Make time in the day for the big things first- Devotion/Meditation, time with your husband, time with your kids ( use your cooking, cleaning and resting time to include these folks), relaxation, exercise, work. (I guess you can see my priorities). I know work for some is the number one priority. You should schedule that time then "let it go".
2. "Let it go"-- What ever "it" is ---something you have to do; like a project or something else at work; get it done and let it go. We waste so much mental time procrastinating and putting off ; just sit down and do it. Then your mind can relax and you can be fully present with those you love and those that need your attention.
3. Enjoy every moment. Don't wish for the future. Enjoy now. This is where God has put me now. What do I need to see in the now? What do I need to take a mental picture of now? What memory can I make now?
If you need support with scheduling your time contact me at
www.joy-riddle.healthcoach.integrativenutrition.com
Wednesday, April 30, 2014
How addicted are you?
How addicted are you?
Two evenings recently after dinner I looked at my husband and said " I sure would like something sweet". And he said "me, too". We have been reducing sugar in our diets for almost a year, but we still have that craving for something sweet. Both times we went right on down to Dunkin' donut for a little box of doughnut holes.
Sugar is one of the most addictive foods. One study I read showed that sugar activates the same pleasure sensations in the brain as cocaine. Another lecture I heard compared sugar to a heroine addiction. Wow!
http://bigthink.com/think-tank/sugar-is-like-heroin-how-to-cut-your-addiction
What are we to do?
Dr. Mark Hyman recommends going "cold turkey". Just stop eating it. This is really hard to do. It is in everything. Have you tried to find a pasta sauce lately that does not contain sugar? I could make my own but time is of the essence. I finally found one at Whole Foods. I usually buy two or three to have on hand.
Not only is sugar in everything, but it hides so we won't know it. These are the many names of sugar:
Brown sugar
Corn sweetener
Corn syrup
Fruit juice concentrates
High-fructose corn syrup
Honey
Invert sugar
Malt sugar
Molasses
Raw sugar
Sugar
Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)
Syrup
maltodextrin
inulin
How much sugar can I have?
The American Heart Association recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calorie allowance. For most American women, this is no more than 100 calories per day and no more than 150 calories per day for men (or about 6 teaspoons per day for women and 9 teaspoons per day for men). One gram of sugar contains 4 calories. One teaspoon of sugar equals 4 grams.
So we have to read labels. Try eating whole foods like sweet vegetables such as carrots, sweet potato,
beets. Although these contain natural sugar, they also contain fiber that helps prevent that sudden spike in blood sugar. Limited fruit is also a healthier alternative. Sometimes balancing that sweet craving with a big glass of water and something slightly salty will help; such as about 10 nuts or a piece of celery with some almond butter.
Looking for support on your Healthy Journey? Contact me at
www.joy-riddle.healthcoach.integrativenutrition.com
Two evenings recently after dinner I looked at my husband and said " I sure would like something sweet". And he said "me, too". We have been reducing sugar in our diets for almost a year, but we still have that craving for something sweet. Both times we went right on down to Dunkin' donut for a little box of doughnut holes.
Sugar is one of the most addictive foods. One study I read showed that sugar activates the same pleasure sensations in the brain as cocaine. Another lecture I heard compared sugar to a heroine addiction. Wow!
http://bigthink.com/think-tank/sugar-is-like-heroin-how-to-cut-your-addiction
What are we to do?
Dr. Mark Hyman recommends going "cold turkey". Just stop eating it. This is really hard to do. It is in everything. Have you tried to find a pasta sauce lately that does not contain sugar? I could make my own but time is of the essence. I finally found one at Whole Foods. I usually buy two or three to have on hand.
Not only is sugar in everything, but it hides so we won't know it. These are the many names of sugar:
Brown sugar
How much sugar can I have?
The American Heart Association recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calorie allowance. For most American women, this is no more than 100 calories per day and no more than 150 calories per day for men (or about 6 teaspoons per day for women and 9 teaspoons per day for men). One gram of sugar contains 4 calories. One teaspoon of sugar equals 4 grams.
So we have to read labels. Try eating whole foods like sweet vegetables such as carrots, sweet potato,
beets. Although these contain natural sugar, they also contain fiber that helps prevent that sudden spike in blood sugar. Limited fruit is also a healthier alternative. Sometimes balancing that sweet craving with a big glass of water and something slightly salty will help; such as about 10 nuts or a piece of celery with some almond butter.
Looking for support on your Healthy Journey? Contact me at
www.joy-riddle.healthcoach.integrativenutrition.com
Thursday, March 27, 2014
Sweetener--Which is best?
I have been asked very often lately which sweetener to use. Sweetness is very important in life. Sweetness adds to our attitude and the way we relate to people. Sweetness balances saltiness.
Sweetness is a flavor that adds to our foods and that we sometimes crave.
There are so many sweeteners now that it is hard to know which is the best to use and which is healthiest.
Many sweeteners claim to have to no calories or little effect on your blood sugar. These sweeteners are artificially made and have no long term studies to prove they are safe. Our grand children and great grand children may see some bad effects from these substances. Some we already know cause harmful effects.
Saccharin (Sweet'n'Low) and Aspartame (Equal, NutraSweet) have been linked to serious health problems and cancer.
Splenda (Sucralose), discovered in 1976 was discovered by a British Scientist attempting to create a pesticide. It is a chlorinated molecule, which is the basis for DDT. It can accumulate in body fat.
Agave Nectar is about 70-90% fructose. It can raise the fat in our cells and contribute to high triglycerides which can contribute to heart disease. It can also lead to insulin resistance and high uric acid levels.
Stevia is produced from a leaf found in South America and has been used for many years there and over 30 years in Japan. It can be highly refined (processed)so be sure to get the powder or liquid in the green or brown form, not the clear or white form. It is 100- 300 times sweeter than white sugar. It is usually mixed with inulin or Maltodextrin to make it more palatable. Both of these ingredients are forms of sugar which add calories and affect the blood sugar.
Xylitol is a natural occurring alcohol found in fruits and plants. It is used in chewing gums and as a sweetener by some with diabetes. It is very toxic to dogs. It does reduce bacteria in the mouth and can reduce bacteria in ear infections.
More natural sweeteners include:
Date sugar which is finely ground dates. Although it does not dissolve in liquid like some other sweeteners do, it tastes great and can be used in baking.
Molasses is probably the most nutritious sweetener. It is high in iron, calcium, magnesium and potassium. It is derived from cane sugar or beet sugar. The longer it is boiled the more nutritious it becomes, the darker it becomes the less sweet it becomes. Blackstrap molasses is the most nutritious form.
Maple syrup is created from the sap of the maple tree. It contains many minerals such as zinc, potassium, calcium and manganese. It comes in different grades; A being much lighter and B and C being darker and used primarily for cooking. It also contains phenols that are antioxidants.
Local Honey is a great choice for sweetener. It is the oldest natural sweetener. It can have a huge range of flavors. Using local honey gives the benefit to fight allergies in the area. Raw honey contain enzymes, minerals and vitamins.
This is just a little about each of these sweeteners. I prefer to use the more natural forms of sweetener or none at all. Sweet fruits and vegetables can help replace the need for sweeteners during a craving. There are a variety of spices like cinnamon and cardamom that add sweetness to dishes, too. Contact me if you are interested in more information www.joy-riddle.healthcoach.integrativenutrition.com
Friday, March 7, 2014
These are a Few of My Favorite Things...
Hi, I hope you are having a great day! I would like to share with you a few of my favorite things. These are things that have improved my quality of life and I hope they can help you.
We love coconut oil at our house. It is very versatile. I use it for my face moisturizer and my body lotion. My husband uses it for a fungus problem he has on his toes. I used it as sun screen the last time I went to the beach and that is the first time in years that I did not get a sunburn. We cook with it. That is why we have two jars; one for cooking, one for personal care. It is great to fry with and it is a perfect replacement for vegetable oil in baking. It is also great to replace margarine or butter on toast or in oatmeal. Coconut oil has anti-bacterial, anti-viral, and anti-fungal properties. Read this article for more information: http://authoritynutrtion.com/top-10-evidence-based-health-benefits-of-coconut-oil/; https://www.drbronner.com/our-story/mission/
I love Tea. These two teas are caffeine free and help with detoxing the liver. They taste great and help replace coffee in my mornings. http://www.sunwarrior.com/news/11-health/benefits/-of-dandelion-and-dandelion-root/; http://www.whiteteaguide.com/whiteteahealthbenefits.htm
Glass water bottles... The one in the middle is mine. Using a glass water bottle prevents the risk of getting harmful chemicals from plastic bottles. Filling your own bottle saves landfills from a huge amount of unnecessary waste. Most studies show that filtered water from home and even home tap water is cleaner than pre-packaged water. Most should drink 64-100 oz. of water per day. Read this article for more information: www.thenourishinggourmet.com/2010/11/5-reasons-you-should-stop-using-plastic-water-bottles
Now this is amazing. I have been experiencing hot flashes and sweats for about two years. ( I know, I am telling my age). I know eating sugar really affects this, so I try to avoid all sugar and eat very little fruit. I have tried several things including progesterone cream. This winter the sweats have been especially disruptive...especially to my sleep. About a month ago I listened to a talk by Alisa Vitti author of Woman Code. She suggested Ashwagandha, Rhodiola, and B5 to help balance the adrenals and hormones and decrease hot flashes. I was already taking Adrenal Balance which contains rhodiola and a B complex vitamin that contained the B5. About 3 weeks ago I added Ashwagandha and Healthy Vata. I have only had a minimal amount of hot flashes and no sweats in two weeks. Sleep is great! http://www.banyanbotanicals.com/proinfo.asp?number=1021 Contact your health care provider before adding new medications or supplements to your regime.
We have also gone gluten free due to allergies. These are our new baking go to's. We make pancakes and muffins. The garbanzo bean flour can be used just like wheat flour. I have made cookies for my son's track team friends and they love them. Ask me about some recipes or scroll through to my other blogs and see some of the recipes I have posted.
Oils.. We have started using oils to replace some traditional cleaners and also for some other things. I use the Thieves cleaner to clean my house and it smells wonderful. My son has used the oil Vetiver to help with concentration. He used it during a resent ACT exam and brought his score up from 26 to 30. I use M-grain for my headache and migraine pain and have been able to decrease other pain meds by 3/4. When my son had diagnosed flu this winter, we defused Thieves oil and also put it on our throats. Neither my husband nor myself got the flu and my son was well in two days. If you would like information about the oils ask me. http://www.youngliving.com/en_US
So these are a few of my favorite things. Another Favorite thing is my Class at Institute for Integrative Nutrition. If you think this might be something you would be interested in, click on the Link http://www.integrativenutrition.com/health-happiness-roadmap?erefer=0015000000p8XwjAAE Also I will be far enough along in my program to begin doing Health Histories with clients soon. If you would like to do a health history with me please email me at joyriddle6@gmail.com
We have also gone gluten free due to allergies. These are our new baking go to's. We make pancakes and muffins. The garbanzo bean flour can be used just like wheat flour. I have made cookies for my son's track team friends and they love them. Ask me about some recipes or scroll through to my other blogs and see some of the recipes I have posted.
So these are a few of my favorite things. Another Favorite thing is my Class at Institute for Integrative Nutrition. If you think this might be something you would be interested in, click on the Link http://www.integrativenutrition.com/health-happiness-roadmap?erefer=0015000000p8XwjAAE Also I will be far enough along in my program to begin doing Health Histories with clients soon. If you would like to do a health history with me please email me at joyriddle6@gmail.com
Wednesday, January 22, 2014
Inflammation...The real issue
I have been listening to a lecture by Barry Sears PhD. author of The Zone Diet http://www.webmd.com/diet/zone-what-it-is I have learned that silent inflammation affects every area of our body. It affects cholesterol, heart health, and weight. It also contributes to and may be the cause of cancer. How can we decrease our inflammation? First we need to keep our insulin stable. Avoiding large fluctuations in insulin keeps inflammation down. Well how do you do that? Balancing protein, carbohydrates and fats is the way. Eating a small portion of protein 1-3oz. , a dash of fat and the rest healthy vegetables like dark green vegetables will keep the insulin balanced. Also adding fish oil supplements to the diet can reduce inflammation. Other foods that help reduce inflammation include Fatty Fish like Salmon, Tuna, Mackerel and Sardines; whole grains like wild rice and brown rice; dark leafy greens; nuts, especially almonds and walnuts; beets; ginger; turmeric; garlic, especially raw garlic; olive oil; berries like blueberries and raspberries; and tart cherries.
Fruit Crumble
1 green apple
1 red apple
1/2cup blueberries
1/2 cup cherries
Cut apples in small pieces removing the core and seeds. Place apples, berries and cherries in a baking dish. Sprinkle with 2 Tblsp. water.
Topping
1 cup old fashion oats (Gluten free)
3 Tblsp. coconut sugar
1/4 cup garbanzo bean flour
2 Tblsp coconut oil or unsalted butter
Cut oil into dry ingredients and sprinkle over fruit. Bake at 350 degrees for 15 minutes
Fruit Crumble
1 green apple
1 red apple
1/2cup blueberries
1/2 cup cherries
Cut apples in small pieces removing the core and seeds. Place apples, berries and cherries in a baking dish. Sprinkle with 2 Tblsp. water.
Topping
1 cup old fashion oats (Gluten free)
3 Tblsp. coconut sugar
1/4 cup garbanzo bean flour
2 Tblsp coconut oil or unsalted butter
Cut oil into dry ingredients and sprinkle over fruit. Bake at 350 degrees for 15 minutes
White Chicken Chili (Stew)
2 bone-in large
chicken breasts (preferably free range)
Boil chicken in 4
cups water, 1Tblsp. Apple Cider Vinegar, ½ tsp. garlic powder, ½ tsp. salt for 2
hours on medium/low. (The apple cider vinegar helps to soften the bones so you
get some of the nutrients from the bones and cartilage). Cool chicken, remove
meat from bones and chop. Set aside.
In your chicken broth
add:
½ cup chopped carrots
½ cup chopped celery
½ cup chopped onion
Cook until carrots
are tender in broth.
Add:
1—16 oz. cans cannellini
beans- rinsed and drained
1—16 oz. can white
northern beans leave juice in
1- 4.5 oz. chopped
green chiles
Add back chopped
chicken
Add:
1tsp.ground cumin
½ tsp. turmeric
¼ tsp. red cayenne
pepper
¼ tsp. coriander
More Chicken stock as
needed (add about 2-3 cups more)
Let simmer for
another 30 minutes to an hour. Serve hot with crackers or corn bread
Makes 6 servings-
Approximately 300 calories per serving (this does not include the corn bread or
crackers)
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