2021 Wellness Program “The Beauty Chef”

Metabolism

Are you struggling with your weight? It’s easy to blame the inability to lose weight on a slow metabolism, but what does that really mean? Is metabolism the problem for most overweight people? Is it possible to boost metabolism so you can burn more calories? Let’s examine the process of metabolism and what impact it has on body weight, weight gain, or weight maintenance.

What exactly is Metabolism?

Metabolism is linked to what your weight is, but probably not in the way you think it does. While many overweight people would like to think that their excess weight is the effect of slow metabolism, this often is not the cause of the problem. Yes, it is true that your metabolism has an influence on your body’s basic caloric (energy) needs. However, it still comes down to your food and beverage intake, and the amount of physical activity that you get each day. These are the factors that will have the most effect on what your weight will be.

Metabolism is defined as the process of how your body converts what you eat into energy. Calories are another term for energy, and the energy we get from foods is what supplies energy to all of the cells in our body. During the very complex process of metabolism, calories from food are combined with oxygen, other cofactors (i.e. vitamins, minerals) or enzymes in order to release the energy from the food and ultimately supply it to your body for various functions. The metabolic function is taking place all of the time, even when you are at rest. The processes of respiration, circulating blood, growth, repair, or regulating blood sugar are all functions that require energy. So, in essence, you really do burn calories even while you sleep!

The number of calories that you use to carry out such functions is known as your basal metabolic rate, or BMR. Your BMR represents the number of calories your body needs simply to exist. In order to stay healthy, people need to maintain a certain number of calories for basal metabolism. Everything over and above that is what fuels activity, or if in excess of what you need, causes weight gain.

Want to Know your BMR? You can use a simple BMR calculator.

It’s important to know that there are a number of factors that determine your individual BMR:

First, BMR takes into consideration your body size. Larger people have more weight to maintain and move around, therefore they require higher amounts of calories, even at rest. Smaller or lower weight people have caloric needs that are less. Since size (height and weight) are big factors in calorie needs, it stands to reason that as you lose weight, your calorie requirement will likewise decrease. This is one reason that many people notice that weight loss becomes more challenging and slower as time goes on. When weight goes down, the calorie requirements decrease as well..an important thing to know in the weight loss process!

Another determining factor for BMR is your gender. Men generally have less body fat and more muscle than women. Muscle is metabolically active tissue, whereas fat is mostly storage tissue. This means that the caloric requirements for men are higher. We have seen many spouses who go on weight loss plans together and almost always, the man loses more weight than the woman. We know ladies; it’s not fair! Unfortunately, the reason is biologically based and out of your control!

Lastly, your age is a major determining factor in the BMR calculation. As we age, the amount of muscle in our body decreases, and fat tends to account for more of our body weight. The result of decreased muscle mass is a slower metabolic rate and reduced caloric need. To put it simply, the older you get, the more challenging the weight loss becomes. This is one of the reasons why exercise plays such an important role in weight management!

One thing to keep in mind is that your calorie needs for your body’s basic functions remain pretty consistent over time and aren’t easily changed. If there is a significant change to your body, such as a catastrophic illness, fever, or trauma, then BMR increases along with caloric needs.

Your basal metabolic rate accounts for about 60 to 75 percent of the calories you burn every day. There are two other ways that your body burns calories:

Thermogenesis: This represents the calories it takes for you to digest, absorb, transport, and store the food you have consumed. Calories used from thermogenesis account for 10 percent of your total calories.

Physical activity: Any physical activity or exercise accounts for the rest of the calories your body burns up every day. Hands down, physical activity is the most variable of all of the factors which determine the calories you require on a daily basis.

So here are a few ideas to think about; the BMR uses anywhere between 60-75% of all the calories you consume, and the thermic effect of food uses another 10%. The remainder gets added to determine the Daily Caloric Intake Target for your individual needs.

The difference in the calories between your Daily Caloric Intake Target and what you “burn” by way of BMR and thermogenesis is the big variable here. Activity factors are added over and above BMR to account for the calories burned through activity. People who are sedentary and do not get much activity require much fewer calories than those who are moderately or very active. So, your Daily Caloric Intake Target is an important number to pay attention to. If you stay at or below target for daily calories, you should start to realize weight loss. On the other hand, if you consistently go above the target, over time, you will gain weight.

Diet: Eating a Regular Times

Now that you know more about metabolism, let’s examine the idea of eating at regular times. Snacking done correctly may actually help some people control their caloric intake. For others, snacking merely becomes a way to consume even more calories and they gain weight. The bottom line is that there is no rule on this matter that everyone should follow. The debate about whether you should eat 3 meals or 6 small meals each day has not adequately been resolved through studies. Based on what you have learned about your own eating habits, you get to decide whether snacking between meals is right for you.

One thing that does seem to matter is that consuming meals at routine times is beneficial, regardless of whether you choose just 3 meals a day or you include snacks. When you feed your body at regular intervals, you send the body a signal that it does not have to “store” calories for later use. When skipping meals occurs on a regular basis, the calorie deprivation puts the body into storage mode. This is something that may happen to the person who frequently skips meals, and it affects metabolism in a negative way.

If you are aiming to lose weight, skipping meals is not helpful, and may actually sabotage your efforts. Earlier we discussed the fact that body functions make up basal metabolism, and there is an additional caloric requirement that comes from the thermic effect of foods. Keep in mind that eating engages the body in the digestive process, which ultimately has an effect on metabolism (it increases). If you don’t consume food and engage the digestive process for long periods of time, your metabolism does not have to work and ultimately slows down. The fact that cells are “starved” for energy from long periods of time without food, makes you feel starved for energy too, and you slow down!

The real downside to skipping meals is that when the person does finally eat, they end up eating just as much as they would have eaten in a whole day. Why is that a bad idea? A study, conducted by diabetes researchers at the National Institute on Aging, found that skipping meals during the day and eating one large meal at the end of the day resulted in potentially risky metabolic changes. The meal skippers had elevated fasting glucose levels and delayed insulin response — conditions that, if persist long term, could lead to diabetes.

Our experience with “one meal a day” people has been that they not only match the calories of the 3 meal a day people, but they often go above and beyond their caloric needs because they are so hungry! Consider the healthier options. We are not suggesting that you must eat by the clock after so many hours, however, at a minimum choose to eat at least 3 balanced meals a day at fairly regular intervals.

To recap, For the majority of people with weight concerns, a “slow metabolism” is seldom the reason for excess weight. Having too much weight and/or the inability to lose weight is the result of many variables dictated by one’s lifestyle and eating habits. Simply blaming one’s metabolism does not usually address the real causative factors. Skipping meals or going for long periods of time without eating can have a negative effect on metabolism, so we don’t recommend that as a weight-loss strategy. Unfortunately, there is no food or magic bullet that will “speed up” your metabolism. Regular exercise and the gradual building of lean muscle mass through exercise can help to increase metabolism and calorie burn.

 

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HOMEWORK

Seminar TONIGHT!

Please plan on attending our live seminar. We will be looking at a couple of beverage recipes – and you can ask Chef Jonathan questions!

Sunshine Grindz 5:45pm

This is a great opportunity for those who cannot make our Thursday night events.

2021 Wellness Program “The Beauty Chef”

LIVE SEMINAR TONIGHT!

5:45pm, Sunshine Grindz

 

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Americans Love Eating Out

There’s no question about it: Americans eat outside of the home a lot! In fact food and meals prepared outside of the home have become an increasingly large percentage of the American diet. In 1970, meals purchased outside of the home represented approximately 26% of all the dollars spent on food. In 2012, the percentage of dollars spent on food prepared outside of the home increased to 43%. The food and drink sales reported by the restaurant industry for 2013 was 659 billion dollars!

Why is it that we have a love affair with dining out? Well, the answer to this question is multifaceted. Many things have changed over the last few decades and societal changes have crossed over into our eating behavior as well. For one thing, the number of food service establishments in the U. S. has doubled since the 1970’s. Today we are continually exposed to new foods, more variety and new menu items in more places. A recent study reported that up to 20% of people have at least some of their meals in their cars. Changes in our workforce, including more two-income families, or women working outside of the home has increased demand for more take-out and prepared meals. We talk to clients every day who say their demanding work schedules are the main reason they eat out so much; there is simply not enough time to prepare meals. Add to that a pleasant restaurant atmosphere, camaraderie, and the chance to eat something really delicious, and it’s easy to see why restaurant eating is so important to us.

While this American food trend is unlikely to change, there have been consequences linked to it. A number of food surveys and studies have shown correlations between the increased frequency of dining out and obesity. Many restaurant meals have a much higher in caloric density than foods prepared at home. According to the U.S. Dept. of Agriculture, each meal consumed away from home increases an adult’s average daily calories by 135 calories. And, in case you haven’t noticed, the portions are quite a bit larger too! It stands to reason that if you eat out often, you are quite likely to gain weight. Someone who eats out five times a week can pack on 10 pounds in a year!

Throughout the Wellness Program, we have encouraged you to eat more meals from home. The reason is simple; less calories, less fat, and better weight control. This does not mean that we are encouraging total abstinence from the restaurant scene. With a good plan for how you will handle meals outside of the home, you can continue to enjoy meals out, without the negative consequences.

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Plan Ahead for a Healthier Culinary Experience

Like all other aspects of wellness, being prepared before you enter a restaurant is your best strategy for healthy eating. Start by looking for establishments that offer a variety of menu items and appear willing to make substitutions or modifications on your request. “All-you-can-eat” restaurants are not good choices for helping you stick to your plan. Instead look for menus that offer well-stocked salad bars, grilled items and seafood.

Once you arrive at the restaurant, you will want to set the tone for what’s ahead. The time before you actually receive your meal is often when mindless eating (and extra calories) occurs. You can prevent this by having a small snack before you get to the restaurant. This strategy is very helpful because you will not arrive excessively hungry. It will also help you to steer clear of all the extras that arrive at your table before the meal comes: bread baskets, tortilla chips, etc.

When ordering, avoid making split second decisions. By having decided ahead of time what to order, you can stay on course. If possible, try to place your order first. When you listen to what others are ordering, you may be tempted and change your mind. A la carte menu items can work to your advantage. Many combos or platters come with all the extras like French fries, high calorie sides or dessert. Ask for your food not to be prepared with butter, cream sauces or oil; get salad dressings on the side. Starchy food options like potatoes, French fries or pasta can often be replaced with one or two orders of a vegetable. Lastly, if it’s possible plan to order one course at a time, do it! Remember, you may truly feel hungry at the start of a meal, but as you work your way through the meal, you may want to take a moment to re-assess your hunger. After eating the first course do you really want the soup or the large portion entrée or even dessert? If you take your time and don’t rush through a meal, you may not really want all of the “extras.”

 

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Look for the Healthier Offerings: Check out the Menu and Ask Questions!

While healthy dining out be challenge for most of us, it does not have to feel so overwhelming. Many think it is not possible to enjoy a night out and eat healthy at the same time. Not so! It is definitely possible for everyone to make smart menu choices and have a delicious, fun experience that you feel good about afterwards!

First, plan ahead. Just like grocery shopping, don’t arrive hungry. Many try to “save up” room in their stomachs by eating less during the day, but this will make it very hard to make rational and healthy choices. Eat your other meals earlier in the day like you always do. This idea bears repeating: Have a healthy snack filled with fiber before you arrive with help you avoid cravings and impulse decisions. Some examples of snacks before going out to eat might include vegetables and hummus or an apple with peanut butter.

Next, look at the menu ahead of time. Many restaurants have their menus available online. Take advantage of this. Plan what you are going to have so that when you arrive at the restaurant, you theoretically won’t need to open the menu and face what could be otherwise tempting. This will help prevent those last minute or impulsive decisions that could cost you calories! If you are making reservations, this is the perfect time to inquire about preparation methods or willingness to accommodate your requests. By calling ahead, you can learn what options you have available to you.

Descriptions can say it all!

Now, just as you’ve done at the grocery store with learning to read labels, it is important to learn how to read the menu of various restaurants. Many restaurants have elaborate menus with detailed descriptions of the meals they offer. These can be complex and difficult to understand, leaving it hard to find a healthy meal. While one universal language is not set to describe the dishes of various places, a few terms are commonly used in reference to both ingredients and the way they were cooked or prepared. Understanding these terms can become a large help and relief when trying to identify the healthier options.

These dishes are typically higher in fat. Steer clear of menu items containing words like:

• Buttery
• Au gratin
• Butter/Cream sauce
• Alfredo
• Fried
• Breaded
• Cheesy
• Mayonnaise
• Drenched
• Béarnaise
• Scalloped
• Battered

Dishes with higher sodium content typically use words such as:

• In broth
• Marinated
• Smoked
• With soy sauce
• Pickled
• Barbecued

Also, proceed with caution when you hear terms like “super-sized,” “extra value,” or “all you can eat.” While they may sound like great offers, smaller servings are often the better choices.

Look at the preparation technique!

In earlier modules, we touched on the importance of cooking techniques, because how a meal is prepared can make or break you healthy eating plan. Preparation is everything! You will want to become familiar with the food preparation methods that not only create something delicious, but also keeps the food healthful and without excess calories or fat.

Healthier cooking techniques you should lean toward are:

• Broiled
• Steamed
• Roasted
• Poached
• Grilled
• Baked
• In a tomato/marinara sauce
• Vinaigrette dressings

Calories Really Matter!

More often than not, restaurant or take-out food is much higher in calories and fat compared to home prepared foods. This is why we continue to favor more home prepared meals. But you can still enjoy dining out without all of the extra calories is you discuss your needs with the restaurant staff. Don’t be afraid to be assertive and ask questions any time you go out to eat. Restaurants value your business, and if they want you back, they will do what they can to meet your needs. If you are uncertain about the ingredients used in a dish or how it is prepared, a good staff will make this information available to you. If you are having a hard time telling if a menu item is a healthy choice, try asking the following questions:

• How is the dish prepared?
• What ingredients are used in this dish?
• Is the fish fried or grilled?
• How large is the portion served? Do you offer half portions?
• Has salt or seasoning been added?
• Is butter, oil, or margarine added? If yes, how much?
• Can I substitute a salad or steamed vegetables for the French fries?
• Can I have the sauce/dressing on the side?

The bottom line is to plan accordingly and order strategically. You can find nutritious options on nearly every menu if you know what to look for. With a little knowledge and preparation, you can make a restaurant meal healthy. Read into not only what ingredients make up each meal, but also how it is prepared. Small changes can really make the difference when you go out to eat. You’ll still be able to enjoy the foods you both want and love without abandoning your health.

 

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Restaurants Featuring Ethnic Menus

One of the enjoyable parts of dining out is the chance to try out new foods from different cultures. Although we Americans like our traditional foods, there has been an emergence of restaurants which feature meals from other cultures or ethnic origins. The good news is that many cultures make full use of the healthful whole foods we have been encouraging throughout the Science of Change™. However, for just about all types of foreign foods, there will be some choices that are more healthful than others. Here’s a guide to help you make those distinctions.

Italian: Most Italian food dishes contain large amounts of pasta, which although low in fat, can add calories and extra carbohydrates fast! Cheese and creamy sauces such as Alfredo sauce add a large amount of fat and calories to meals. Try to choose dishes made with grilled chicken or seafood. Choose lighter sauces such as marinara, Marsala, and Piccata. Instead of fried appetizers such as fried calamari, choose roasted peppers or eggplant caponata. Choose Italian ice over rich baked desserts.

French: Many French dishes are made with butter. Choose dishes prepared “nouvelle cuisine” or “Provencal” tomato and herb based entrees, as these are lower in fat and calories. Ask for French onion soup without the extra cheese. Watch out for sauces such as hollandaise, Mornay or béchamel. Wine sauces or reductions are flavorful and lower in calories. Choose vegetables that are lightly sautéed or roasted.

Mexican: Mexican foods often include both fried dishes as well as healthy alternatives. Use small amounts of sour cream or guacamole with meals, as the fat calories can add up quickly. Watch out for items feature mostly cheese or fried tortillas. Instead choose baked tortilla chips with salsa, grilled meats, chicken or fish. Try fajitas, enchiladas or chimichangas without the extra cheese.

Japanese: Many Japanese foods are prepared with little or no oil, making them low in calories and fat. Choosing dishes containing chicken or seafood along with steamed vegetables can make for a tasty, low calorie meal. Avoid anything deep-fried, battered, or breaded such as tempura dishes. Opt for steamed vegetables instead of tempura

Thai: Thai food is usually low in fat and high in spices and flavor. Choose lightly stir-fried dishes and spring rolls instead deep fried and heavy sauce options. Choose lean protein sources such as poultry and seafood over duck and beef.

Indian: Many Indian dishes are prepared with ghee (a clarified butter) or sautéed in oil; therefore many dishes are high in fat and calories. Try choosing dishes that contain chicken or seafood instead of beef and lamb. Opt for vegetarian dishes that feature vegetables or lentils. Limit foods prepared with large amounts of ghee and choose dishes containing large amounts of vegetables.

Greek and Middle Eastern: Ask for your entrée to be prepared with little to no oil. Phyllo pastry dishes are high in fat, so limit items such as spanakopita (spinach pie) or baklava. Choose mixed green salads with olives and feta cheese on the side, grape leaves, or tabbouleh. Try shish kabob or chicken souvlaki. Most Greek desserts are very sweet with calories or large amounts fat. Limit the fancy desserts to special occasions or split with a friend!

All American Steakhouses: The biggest concern with meals at steakhouses is the portion of steak that you receive. Choose smaller portions of beef (about 6 ounces is right) and if possible, ask that all visible fat be trimmed off your meat prior to serving. Avoid deep fried appetizers and opt for shrimp cocktail or a salad with dressing on the side. A baked potato with sour cream on the side is a healthier choice than French fries. Check to see whether steamed or lightly sautéed vegetables are an offering.

 

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How to Estimate Portions Served in Restaurants

When you prepare meals at home, it’s much easier to control portions because you can always weigh or measure foods when you need to. A food scale and measuring cups are handy tools to help keep portions in check. But how do you estimate how much food is on your plate when you go out to eat?

There are different ways you can make an estimation of the amount you have been served. You can use your hand or compare portions to common objects to accomplish this task.

A closed fist usually represents about the size of 1 cup. This could be used to estimate the portion of the following foods:

Food	Number of Carbohydrate Servings for Diabetes
Potato, boiled, baked or mashed	1 cup = 2 carbs
Pasta or Rice	1 cup = 3 carbs
Strawberries	1 cup = 1 carb
Cut up Fruit	1 cup = 2 carbs
Ice Cream	1 cup = 2 carbs

 

Use your thumb to estimate portions of other foods that are concentrated sources of calories. Your thumb is about the size of a tablespoon and can be used to estimate portions of fats (butter, mayonnaise,) or other high fat foods such as cheese or peanut butter.

Tip! Because hand sizes vary according to body, size, gender, and age, it may be easier to estimate portion sizes using certain objects as your guide. This is another way you can learn to estimate portions:

• A tennis ball = 1 oz. of dry cereal
• A computer mouse = 4-5 ounce potato
• A deck of cards = 3 oz. piece of meat, poultry or fish
• Four dice = 1 ounce of cheese

Of course, all of these are just estimates, and it is unrealistic to expect that you will make exact determinations of your portion while you are dining out. The key is to take a critical look at the amount you are served, and understand that restaurants often serve dishes that are enough to feed 2 or 3 people. If the meal you order is larger than you should eat, ask for a container at the start of the meal, and put aside half of the portion and take it home with you.

Summary:

Let’s recap what we have learned in this lesson. First, the more often you eat out, the more likely you will gain weight, or have trouble losing weight. Meals served in restaurants are almost always higher in fat, calories and sodium. Second, you can still enjoy meals out with a little planning ahead. Just like everything else we emphasize, success is in the plan! Call ahead and decide what you will order. Lastly, by learn the key words used to describe menu items or the preparation, and you will make healthier meal choices.

 

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HOMEWORK

LIVE SEMINAR TONIGHT!

5:45pm

Sunshine Grindz

Please try to attend this great opportunity!

2021 Wellness Program “The Beauty Chef”

Meditation practitioners for thousands of years have known that befriending one’s breath keeps the mind and body healthy. It also is good for living a more peaceful life. Scientists have been working to translate these ancient practices for today’s world. From very practical stress reduction to exploring one’s emotions, programs are being developed to meet contemporary problems.

8 Breathing Techniques for Heart and Brain Health

There are a vast number of methods and practices that focus on the breath. They all concentrate on various aspects of health and mental wellbeing. Many are easily available and easy to learn. Some you can do on your own and others are best practiced with a trained professional. It all depends on how deep you want to go.

While exploring all the options of breathwork to find which one meets your specific needs, here are a few techniques and practices to get you started:

1. Mindful breathing. This involves becoming aware of your breath and focusing on it. It does not involve trying to change the way you breathe. However, the act of focusing on the breath usually slows down breathing patterns, making you feel more relaxed. As you focus on how air moves in and out through your lungs, mouth and nose, it becomes a form of calming meditation.
2. Mantra breathing. This technique makes use of a mantra to help focus on your breath. A mantra is a phrase or word that you repeat to yourself to create focus. As you repeat it, you become able to relax and meditate.
3. Square breathing. This employs visualization to create focus. As you inhale, visualize one side of a square. Then, visualize the next side of the square as you exhale. Repeat the process until you have imagined each side of a square.
4. Nostril breathing. This technique can help to reduce agitation and anxiety. As you breathe you close off one nostril and take air in slowly through the other. Then switch, closing off the second nostril while breathing through the first. Repeat the process until you begin to feel calmer.
5. Pranayama breathing. This cleansing breath method is used in the practice of yoga. Experts say that using pranayama has the power to clean 72,000 channels in the body. It involves inhaling with the mouth closed, then exhaling through the nose. This type of breathing technique can clean blood and clear your respiratory system. As a result, good clean oxygen travels to the heart and the brain.
6. 4,7,8 Method. Developed by Dr. Andrew Weil, this breathing method helps you get to sleep. It is a simple and straight forward method. You inhale to the count of four, hold your breath to the count of seven, and then exhale to the count of eight. Repeat as needed.
7. Belly breath. This type of breathing is easy to practice because you can feel your body taking in and exhaling air by the movement of your abdomen. Lie down on a bed or on the floor. Place one hand on your stomach and inhale slowly through the nose (notice the abdomen rising). As you exhale, you contract the abdomen muscles and push the air out of your lungs
8. The Wim Hof Method. This is a colorful and vibrant health perspective that is being validated by scientific studies. Wim Hof has developed a deep breathing practice that invigorates the nervous system. The goal is to reduce shallow breathing because it causes the body to oxidize and acidify. His technique takes a few minutes each day and has many positive outcomes for those who try it. You can tap into your body’s immune system and reset it. It’s worth checking out for those who are feeling adventurous.

 

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HOMEWORK

• Take on this breath…of life!
• Breath is the gift of life…use it to help you, to heal you.
• Understand these techniques.
• Bring them to your daily life.
• Take time every morning for a few moments of deep breathing. It will sooth the soul and calm your cortisol levels. Bringing greater Joy to your daily life!

 

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LUNCH SPECIAL

Island Kitchen

Chermoula-baked Salmon with Roasted Asparagus, Tomatoes and Black Olives and Tricolor organic Quinoa.
(Inspired by page 166 of The Beauty Chef)

Get yours TODAY!

 

2021 Wellness Program “The Beauty Chef”!

Finding your JOY!

2020 threw everyone for a loop and as we begin 2021 and continue on this journey it’s incredibly important to FIND YOUR JOY! There are many ways to do that but it can be overwhelming so it’s best to start small.

Look inward and try to find something that you are passionate about. Whether it be sewing, cooking or enjoying company with friends it’s important to allow yourself to have some time to really soak in the things you enjoy. We tend to run around and make ourselves ragged without a second thought to the things that can really bring us inner peace and joy. Make time for YOU.

Surrounding ourselves with positive people is a big step in finding joy in your life. Limiting interactions with people who tend to be “emotional vampires” will allow you to step back and focus on those people, and yourself, who really do enrich your life.

With the political and world climate the way it is now it’s easy to get sucked into all of the negative stories that flood our TVs, newspapers and online. While it’s a good thing to be informed try to step back whenever you start finding yourself down that news rabbit hole.

You all are already doing two very important things when it comes to finding your joy! You have been fueling your bodies with nourishing foods and exercise! Now is the time to start focusing in on your life and really pick out the things that will bring you joy.

 

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HOMEWORK

What brings you Joy?

• Make a list of the things that bring you Joy.
• NOW – lets prioritize these activities. Lets add these items to your SMART track-able plan! It is important to make time for yourself.
• Add these Joyful projects into your daily plan. Take that walk on the beach, call that loved one, start a new life skill!

2021 Wellness Program “The Beauty Chef”!

MOLD?

If you’ve been fermenting vegetables for a while, you’ve probably experienced it at some point.

After a few days of fermenting, you open the jar to find, much to your horror, a film has formed on top of the vegetable brine. You may be sorely disappointed, thinking of all the wasted time and money.

There’s no need to get discouraged, however. Mold may not be the ruin of your batch of fermented vegetables…

 

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IS IT MOLD?
The film present on the surface of vegetable ferments is often not mold but yeast, specifically kahm yeast. If the film is white and fairly flat, it is most likely yeast which is a common occurrence. (Learn more about kahm yeast and what to do about it.)

If you found a different substance on top of the vegetables—green, black, red, or pink, in raised fuzzy spots—don’t panic. While those spots are mold, you may be able to dispose of this layer and have perfectly good fermented vegetables below the brine.

Exposure to oxygen can encourage and allow mold or yeast growth, but as long as the brine has enough salt and other conditions are favorable, everything below the brine should still be culturing in an oxygen-free environment.

 

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What To Do if Mold is Present
Simply scrape off the top layer, give the container a few seconds to air out, then test aroma and flavor. If it smells ok, taste a little bit. If it tastes ok, it should be fine to consume. If the vegetables smell or taste unpleasant to you, discard everything, clean the container thoroughly, and try again with a new batch.

 

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How to Prevent Mold Growth in the Future
Mold is a rare occurrence, but there are some factors you can control, to lessen the chance of mold formation.

1. Use Quality Vegetables — For the best-finished product, use only fresh produce in your ferments. Unsprayed, homegrown, or organic vegetables are best if you have access to them. Old or heavily sprayed vegetables may not ferment well.
2. Control Fermentation Temperature — Vegetables ferment well in cooler temperatures, which can make preserving at the peak of the growing season difficult. Find a cool place to ferment your vegetables. A temperature of 65° to 70°F is ideal. If your home is too warm, consult our article on keeping cultures cool in warm weather for tips on creating or finding a cool spot for culturing.
3. Use the Right Amount of Salt — A proper amount of salt in each batch of vegetables is important for keeping mold at bay. Learn more about how much salt is required for fermenting vegetables and adjust your recipe accordingly.

 

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What’s Next?
To lessen the chance of mold in future batches, try using a jar with an airlock lid or a crock with a water seal. Learn more about fermentation vessels:  Fermentation Equipment: Choosing the Right Supplies.

 

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HOMEWORK

• Work Your Weekly Menu!
• I trust that you prepared a list of items that you may to replenish as well as new items you might like to try.
• Begin adding your fermented vegetables and salsa to salads and other items.
• Use your sauerkraut as a digestive aid. Enjoy it on the side with many meals.

2021 Wellness Program “The Beauty Chef”!

Butter

Grass-Fed Butter 101: What It Means

Where does butter come from?

Butter is made by churning fresh cream from cow’s milk. The butter (or fat) naturally separates from the buttermilk during churning.

To make grass-fed butter, also known as pastured butter, you need milk from grass-fed cows.

Grass-fed cows are allowed to graze on green, grassy pastures, which is the best food source for them and the one they’re physiologically designed to eat.

Since they feed on grass, they produce grass-fed milk, which creates grass-fed cream, which then can be made into grass-fed butter (GFB).

Cows who don’t get to live the grass-fed life are stuck chowing down on commercial feed which is usually chock full of:

• Corn and soy (which are most likely GMOs)
• Grains
• Miscellaneous high-starch foods
• Hormones
• Antibiotics
• Other supplemental byproducts of vegetable oils

See the difference between these two diets?

What cows eat — just like what humans eat — matters a great deal.

Grass contains a lot of phytonutrients, one of which is beta-carotene, a precursor of vitamin A. This is the same antioxidant you’ll also find in carrots and tomatoes.

You can tell the difference between grain-fed and grass-fed butter just by looking at their appearance: commercial butter is pale yellow or white while grass-fed butter has a rich, deep yellow hue.

That may be one reason why grass-fed butter scores higher marks in flavor and appearance than grain-fed in consumer studies.

But cows feasting on fresh green grass also improves the nutritional properties found in regular ol’ butter.

Now that you know the difference between grass-fed and grain-fed, what about other types of butter? Here’s what other labels mean:

• Organic butter: “Organic” is not the same as “grass-fed.” While organic butter is free of pesticides, it’s not necessarily grass-fed. So if you want true grass-fed butter packed with nutrients, an organic butter won’t cut it.
• Irish butter: Irish butter is a European-style butter that comes directly from Ireland. It’s made from grass-fed cow’s milk and has a higher fat content than regular butter, which gives it a richer texture. Most of the time, Irish butter is grass-fed butter.

 

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5 Reasons Why Grass-Fed Butter Is Better Than Grain Fed

Here’s what you’re getting nutrition-wise in grass-fed butter, and why it’s a better choice than grain-fed:

#1: Lots of Delicious, Healthy Saturated Fat

Grass-fed butter may be one of the healthiest dairy products on a ketogenic diet menu.

Butter is basically pure fat; it has zero carbs, zero sugars, and zero grams of protein.

One tablespoon of grass-fed butter contains:

1. 100 calories
2. 11g of fat
3. 7g of saturated fat
4. 0g trans fat

As you can see, most of butter’s fat is saturated.

If you’re on a ketogenic diet, you probably already know that saturated fat is healthy.

Even though saturated fat used to be blamed for contributing to heart disease, scientists have now debunked that myth.

Believing that saturated fat is bad is outdated and it was a myth to begin with.

Turns out, sugar and trans fat are the ones causing high cholesterol, high blood pressure, and heart disease all along, not healthy fats.

Fat from healthy sources like grass-fed butter and coconut oil can actually help you lose weight, with an abundance of fatty acids like conjugated linoleic acid in butter, and medium-chain triglycerides in coconut oil.

In fact, the milk fat used to make butter is the most complex of all natural fats, since it’s over 80% pure fat and contains 400 different fatty acids.

One of those fatty acids is pretty famous as we’ll discuss next.

#2: More Essential Omega-3 Fatty Acids

Grass-fed butter has higher concentrations of omega-3 fatty acids than grain-fed butter.

Omega-3 fatty acids — a type of polyunsaturated fat — are essential for your body, but you can’t produce them on your own, so you must get them from your diet.

This is why omega-3s are vital:

• They’re a major component of your body’s cell membranes
• They control signaling between cell receptors
• Help create hormones to regulate blood clotting
• Aid in contracting and relaxing your artery walls
• Lower inflammation

Grass-fed butter also contains more CLA — a type of healthy omega-6 fatty acid — than butter made from grain-fed cows.

#3: 500% More Conjugated Linoleic Acid (CLA)

Cows allowed to graze in pastures can have 500% more CLA in their milk than their grain-fed sisters.

So what is conjugated linoleic acid anyway?

CLA is a long-chain omega-6 fatty acid you’ll find in meat and dairy products, which can:

• Prevent cardiovascular disease
• Lower your risk of cancer
• Improve bone mass
• Fight inflammation
• Boost your immunity

Certain companies are even using CLA as a diet pill to help you lose weight.

To keep this fatty acid train rolling, grass-fed butter also contains butyrate.

#4: Butyrate — The BFF You Didn’t Know You Needed

Butyrate is a short-chain fatty acid (SFCA) that your gut bacteria can consume to grow and potentially improve your gut health. It can also:

• Reduce your risk of heart disease
• Boost your energy
• Help maintain healthy digestion
• Butyrate is readily available in grass-fed butter. This SCFA doesn’t need any digestive enzymes or bile production to work, so it’s super easy to absorb and fast to use.

What else is hiding in grass-fed butter? You may not be expecting it, but it’s vitamins.

#5: Fat-Soluble Vitamins and Antioxidants

You don’t normally associate vitamins and antioxidants with butter, but grass-fed butter is packed with them.

Studies show that butter made from pastured cows’ milk is significantly higher in fat-soluble vitamins such as:

• Vitamin A
• Vitamin D
• Vitamin K
• Vitamin E

As you can see, grass-fed butter trumps grain-fed butter any day of the week. It’s also an excellent option if your budget does not allow you to get grass-fed beef on a regular basis. Adding grass-fed butter to “regular” meat is a great and more affordable compromise.

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9 Health Benefits of Grass-Fed Butter

Here’s what all those different types of fats and vitamins found in grass-fed butter can do for your body:

#1. Lower Inflammation

We hear a lot about why we should lower inflammation, but what does that really mean?

Inflammation is your body’s response to injury. But chronic, internal inflammation is caused by things like poor diet and lifestyle.

Without acute inflammation, which sends white blood cells to combat foreign enemies, you’d get fatal infections from simple cuts.

But chronic inflammation occurs when your body remains on high alert all the time, in response to stress, poor dietary choices, and other lifestyle habits.

Inflammation is also thought to be the cause of most diseases and chronic medical conditions, including:

• Asthma
• Arthritis
• Alzheimer’s disease
• Cancer
• Heart disease
• Irritable bowel syndrome (IBS)
• Parkinson’s disease
• Type 2 diabetes
• Ulcerative colitis (UC)
• Crohn’s disease

While certain fats and oils — like trans fats and canola oil — increase inflammation, grass-fed butter does the opposite.

Inside every tablespoon of grass-fed butter, you’ll find butyrate, a long-chain fatty acid that can help lower inflammation.

Butyrate lowers inflammation via many pathways, but the main pathway involves a transcription factor called NF-κB.

Think of NF-κB as a switch that turns on or off hundreds of other inflammatory switches.

For more health benefits of butyrate, check out this article: Should You Supplement With Butyrate?

#2. Heal a Leaky Gut

Your gut is the most common spot where system-wide inflammation begins.

When you have an inflammatory bowel disease or leaky gut syndrome, undigested food particles have the ability to leach out of your digestive tract and into your bloodstream.

Since these particles shouldn’t be there, you experience inflammation as a response to the foreign invaders.

A deficiency in butyrate may contribute to these digestive conditions.

See, butyrate patches up the holes in your digestive tract, so increasing butyrate has been shown to stop inflammation and provide relief for leaky gut symptoms.

And thanks to its anti-inflammatory effects, continued butyrate intake may lead to improvement and even remission for those suffering from Crohn’s disease.

It’s also shown to reduce the symptoms of ulcerative colitis.

Speaking of inflammation, medical professionals also think chronic inflammation is to blame for heart disease.

#3. Improve Your Heart Health

Heart disease is the leading cause of death around the world.

As we touched on earlier, health professionals used to think that saturated fats from butter and animals contributed to high cholesterol and eventually heart disease.

But as more people stopped eating butter, bacon, and eggs, heart disease and obesity rates went through the roof. What gives?

It turns out that grains and sugar are the real culprits of this American epidemic — and healthy fats can help reverse it.

Evidence shows people who add more grass-fed dairy to their diets have lower risks of heart disease.

Check this out:

Cows in Australia are grass-fed. A 16-year study there showed citizens eating the most high-fat dairy products had a 69% lower chance of dying from heart disease than those who didn’t eat them.

New Zealand also has its own famous brand of grass-fed butter called Anchor butter. Even though it’s not certified USDA organic, it’s made with free range, grass-fed cows.

Costa Rica also believes in grass-feeding their cows.

A study conducted there compared the fatty tissue of close to 2,000 patients who had heart attacks and lived with another group of 2,000 people who did not have heart attacks but had similar health markers.

Researchers noticed higher CLA levels (a good indicator of a diet full of high-fat dairy products) in participants without heart attacks.

So, increased CLA consumption may lead to lower risks of heart attacks. Good thing grass-fed butter has 500% more CLA than grain-fed butter, right?

Grass-fed butter is also one of the best sources of vitamin K2.

Vitamin K2 has been studied for its ability to ward off atherosclerosis (aka plaque build-up) and heart attacks.

In the now-famous Rotterdam Study, participants with the highest intake of vitamin K2 in their diets had 57% lower risk of dying from heart disease and a 26% lower chance of dying from all other causes.

Researchers from another trial learned that every 10 micrograms of vitamin K2 women have per day lowers their risk of heart disease by 9%.

Vitamin K also plays a major role in protecting your calcium stores.

#4. Keep Calcium in Its Lane

Did you know there are actually two important forms of vitamin K?

• Vitamin K1 is found in plants like leafy greens and is essential for blood clotting
• Vitamin K2 is found in animal products and may be able to reduce both osteoporosis and heart disease

Wondering how heart disease and osteoporosis are related?

Calcium is supposed to stay in your bones, but it can leach into your bloodstream and build up inside your arteries.

However, meeting your vitamin K2 requirement may prevent this.

See, vitamin K2 slightly changes proteins so they can bind to calcium ions more strongly.

This means vitamin K2 may keep calcium in your bones and out of your bloodstream to prevent both heart disease and osteoporosis.

Plus, vitamin K2 is super important for calcium metabolism. When you don’t have enough K2 in your system, calcium has a tendency to drop off in random deposits throughout your body.

These calcium deposits can become painful kidney stones and gallstones. They also increase your chances of osteoporosis and osteoarthritis.

Vitamin K2 becomes a magnet to attract all these calcium deposits and put them back where they belong (in your bones).

Grass-fed butter is one of the best sources of K2. That’s because the grass is naturally high in vitamin K1 and when cows eat it, their digestive systems convert it to K2.

Grain-fed cows don’t have access to this type of nutrient.

#5. Reduce Your Cancer Risk

While certain vegetable oils may contribute to the development of cancer, others such as olive oil and avocado oil may protect your cells from mutating.

Butter is in the category with the good guys.

One study showed milk from grass-fed cows had positive effects on the metabolism of rats when it came to cholesterol levels, inflammation and cell damage — all precursors to cancer cell growth.

That may be thanks to butyrate (again), which has been studied for its positive role in colon cancer prevention.

In a nutshell, butyrate:

• Prevents and halts inflammation in your colon
• Stops precancerous and cancerous cells from multiplying
• Reinforces your colonic defense barrier
• Decreases cell damage so cells are less vulnerable to becoming cancerous

CLA also has a few cancer-fighting properties up its sleeve.

Studies show adding just 0.5% of CLA to your diet can reduce the growth of tumors by over 50%.

And remember good ol’ vitamin K2?

It’s been known to induce cell death in cancerous cells.

While these are all perks of eating grass-fed butter in the long-term, let’s talk about what it can do in the short term too.

#6. Increase Your Mental Focus and Physical Energy

Butter has both short- and medium-chain triglycerides (MCTs).

Both your muscles and your brain can use MCTs quickly for energy. This is why so many keto dieters love adding grass-fed butter, MCT oil powder, or pure MCT oil to their keto bulletproof coffee every morning.

MCTs can even suppress your appetite, as you’ll see next.

#7. Lose Weight Without Starving

When you switch from burning carbs to burning fat, you’ll be part of the many who realize fat keeps them feeling fuller and more satiated than a low-fat diet full of carbs.

Maybe that’s why low-fat diets have been associated with:

• Greater overall hunger
• More weight gain
• Slower metabolisms

On the flip side, high-fat diets have been associated with lower obesity rates.

There’s even a hypothesis that a lack of CLA from high-fat dairy sources like grass-fed butter may be one of the reasons why everyone’s getting chunkier.

All the CLA found in grass-fed butter not only ramps up your metabolism, it also lends your body a hand in breaking down your excess fat reserves.

In one study of overweight and obese volunteers, participants were split into groups taking a placebo or a CLA supplement for 12 weeks. Researchers noticed the group taking the CLA reduced their body fat mass significantly.

CLA may even play a part in blood sugar control.

#8. Control Your Insulin and Blood Sugar Levels

CLA may improve insulin sensitivity, which means your body becomes more capable of stabilizing your blood sugar levels.

During one study, participants noticed a “significant effect” on weight loss, insulin, and blood glucose levels when they added CLA to their diets for at least eight weeks.

Research shows CLA may be so effective at improving your insulin sensitivity it has the same results as synthetic diabetes drugs without any of the bad side effects.

That’s news to put a spring in your step, which is exactly what our last health benefit of grass-fed butter does too.

#9. Look and Feel Better

Grass-fed butter has more vitamin A per tablespoon than regular butter from grain-fed cows.

True vitamin A, also known as retinol, is only found in large quantities in animal products like grass-fed dairy, organ meat, and free range egg yolks.

Here’s what your body uses vitamin A for

• Forming and maintaining your skin, skeleton, soft tissue, and teeth
• Keeping your night and low-light vision healthy
• Maintaining your endocrine and neurological system
• Preserving your immune function
• Reproduction and breastfeeding

Vitamin A is also helpful for your beauty regimen. Retinol is an anti-aging wonder vitamin that may be able to

• Improve skin texture
• Prevent acne
• Add shine to your hair
• Control eczema

Combine retinol found in grass-fed butter with collagen protein powder, which improves your hair, skin, and nails, and you may see a real difference in the texture and elasticity of your skin.

 

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HOMEWORK

Change your butter!

 

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Island Kitchen Weekly Lunch Special!

This week: Cashew Butter Chicken

pg. 173 “The Beauty Chef”

Stop by or call to order this delicious healthy meal option!

11 N 3rd St, Fernandina Beach

(904) 624-7447

2021 Wellness Program “The Beauty Chef”!

Tonight’s Seminar will be postponed 1 week. Mark Your Calendar for Next Thursday at 5:45pm!

We need more time to create these amazing beverages!

LIVE Seminar TONIGHT
5:45pm

DRINKS

The joy of drinks is reflected in the lovely social rituals around them, a shared morning coffee, a pot of tea with a friend on a weekend afternoon, or a glass of wine in the evening.

Drinks are probably the easiest way to be creative in the kitchen, and it is fun to experiment with flavors and textures. They are also the simplest way to consume and digest nutrients quickly and in turn will give you an instant boost of energy and hydration, satisfy hunger, ease digestion and help the body wind down.

Our bodies are 60 percent water, and it’s important that we keep ourselves adequately hydrated. Water carries oxygen and nutrients to every cell in the body and it is integral to our skin health and well-being. It gives cells energy and flushes toxins. Hunger and thirst signals can often be confusing, so if you are constantly hungry, it may be that you’re actually dehydrated. You can liven up your glass of H2O by infusing it with a variety of herbs, lemon zest or rosewater.

Smoothies should almost be in a category of their own. Somewhere between a drink and a meal, they are a wonderful way to give your body a turbocharge of nutrients, and are perfect for busy lives. However, our digestive systems won’t be cheated. Creating calm rituals around food is important for digestive health, as is chewing – always chew your smoothies, so your body produces enzymes to help digest them.

“The Beauty Chef” pg. 265

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HOMEWORK

Attend the seminar! Those who attended last weeks will tell you that it was fun and quite educational! Sunshine Grindz also has produce available for purchase – so come see Chef Jonathan demonstrate a couple of the drinks from “The Beauty Chef” cookbook. Once you see it done live, you realize it is easy and also kind of fun!

The seminar will be broadcast at the Facebook page as well, if you are unable to attend live.

I sure hope to see you there!

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Island Kitchen Weekly Lunch Special!

This week: Cashew Butter Chicken

pg. 173 “The Beauty Chef”

Stop by or call to order this delicious healthy meal option!

11 N 3rd St, Fernandina Beach

(904) 624-7447

2021 Wellness Program “The Beauty Chef”!

Natural Medicines

Today, we live in a time when manufactured medicines and prescriptions prevail, but do they have to be the only approach to healing?

Even with all of these engineered options at our fingertips, many people find themselves turning back to the medicinal plants that started it all: Herbal remedies that have the ability to heal and boost physical and mental well-being.

In fact, at the beginning of the 21st century, 11 percent of the 252 drugs considered “basic and essential” by the World Health Organization were “exclusively of flowering plant origin.” Drugs like codeine, quinine, and morphine all contain plant-derived ingredients.

While these manufactured drugs have certainly become paramount in our lives, it can be comforting to know that the power of nature is on our side, and these herbal choices are available to complement our health practices.

But the extent of the power they hold is also still being explored. These alternatives aren’t cure-alls, and they aren’t perfect. Many carry the same risks and side effects as manufactured medicines. Many of them are sold with unfounded promises.

However, many herbs and teas offer harmless subtle ways to improve your health. Pay attention to what the evidence says about each herb’s effectiveness as well as potential interactions or safety issues. Avoid using herbs for infants and children and for those who are pregnant and breastfeeding. Most herbs haven’t been tested for safety for those who are vulnerable, and trying herbs isn’t worth the risk.

With this cautionary tale in mind, choosing the right plant can seem difficult to someone who simply wants to feel better without taking medication. That’s why, with the help of specialist Debra Rose Wilson, we’re looking at the most effective and therapeutic plants — which have strong scientific evidence to support their safe use.

Making decisions about herbs along with more traditional medicinal approaches is something you and your healthcare practitioner can address together. At times, Wilson notes, ingesting the plants can have even less risk than taking concentrated, manufactured supplements, as there’s more risk of contamination of the product with the manufacture processes. It’s a wonderful way to experience their effects and the satisfaction of growing them yourself. Herbs can also be a way to add a needed nutrient.

However, both plants and supplements, which aren’t regulated by the Food and Drug Administration for safety or quality, can have questionable dosage and might have a risk of contamination. Keep this in mind before choosing supplements from the shelf.

If you’d like to add some medicinal plants to your wellness regimen, Wilson sifted through the latest studies and provides her own ratings system for our list.

These plants have the most numerous high-quality studies and are the safer choices among herbal remedies. She’s marked “0” as unsafe with no research, and “5” as completely safe with ample research. Many of these plants are somewhere between 3 and 4, according to Wilson.

We hope this guide will act as a starting point to those who wish to integrate herbal remedies into their lives and arrive armed with knowledge. As always, speak with your doctor before starting any new health treatment.

 

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Gingko

Rating

• Safety: 3/5
• Evidence: 3.5/5

As one of the oldest tree species, gingko is also one of the oldest homeopathic plants and a key herb in Chinese medicine. The leaves are used to create capsules, tablets, and extracts, and when dried, can be consumed as a tea.

It’s perhaps best-known for its ability to boost brain health. Studies say that gingko can treat patients with mild to moderate dementia, and can slow cognition decline in dementia and Alzheimer’s disease.

Recent research is looking into a component that can help diabetes, and there continue to be more studies, including an animal study that says it might influence bone healing.

Interesting Fact: The gingko tree is considered a living fossil, with fossils dating from 270 million years ago. These trees can live up to 3,000 years.

Gingko could be beneficial for

• dementia
• Alzheimer’s disease
• eye health
• inflammation
• diabetes
• bone healing
• anxiety
• depression

Things to consider

• Long-term use may increase chance of thyroid and liver cancer, which has been seen in rats.
• It’s known to be hard on the liver, so liver enzymes may need to be monitored.
• It can interact with blood thinners.
• Gingko seeds are poisonous if ingested.
• Side effects can include headache, upset stomach, dizziness, and allergic reaction.
• Gingko use needs to be discussed with your doctor because of numerous drug interactions.

 

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Turmeric

Rating

• Safety: used as an herb: 5/5; used as a supplement: 4/5
• Evidence: 3/5

With its brilliant orange hue, it’s impossible to miss a bottle of turmeric sitting on a spice shelf. Originating in India, turmeric is believed to have anticancer properties and can prevent DNA mutations.

As an anti-inflammatory, it can be taken as a supplement and it’s been used topically for people with arthritis who wish to relieve discomfort. It’s used worldwide as a cooking ingredient, which makes it a delicious, antioxidant-rich addition to many dishes.

According to recent research, turmeric is also showing promise as a treatment for a variety of dermatologic diseases and joint arthritis.

Interesting Fact: Turmeric has been used as a medicinal herb for 4,000 years. It’s a tentpole of an Indian alternative medicine practice called Ayurveda.

Turmeric could be beneficial for

• pain caused by inflammatory diseases, like arthritis
• preventing cancer
• stopping DNA mutations
• several skin diseases

Things to consider

• When used as a supplement, people tend to take too much, so it can be difficult to trust the dosage and quality. Safety increases when ingested as an herb in cooking or tea.
• Long-term use can potentially cause stomach problems
• Turmeric has low bioavailability. Consuming with pepper can help your body absorb more of its benefits

 

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Evening Primrose Oil

Rating

• Safety: topically: 4.5/5; orally: 3/5
• Evidence: 3/5

The vibrant yellow evening primrose flower produces an oil that’s thought to alleviate the symptoms of PMS and skin conditions like eczema.

Studies that are available on this oil tend to be all over the map, but there are studies that are stronger than others. For example, some studies have found that evening primrose oil has anti-inflammatory properties. It’s been known to help with conditions such as atopic dermatitis and diabetic neuropathy. It can also help with other health concerns, such as breast pain.

Recent research points to improving the quality of life for patients with multiple sclerosis, changing hormones and insulin sensitivity in those dealing with polycystic ovary syndrome, and using it topically to improve mild dermatitis.

According to these studies, evening primrose oil might just be the Swiss Army knife of the medicinal plant world. The caveat is that it can interact with several medications. More research is coming, and the applications are promising.

Interesting Fact: Evening primrose flowers are also called moonflowers because they bloom as the sun begins to set. People often say they smell like lemons.

Evening primrose oil could be beneficial for

• PMS
• mild skin conditions
• breast pain
• menopause
• inflammation
• diabetic neuropathy
• multiple sclerosis
• PCOS
• blood pressure

Things to consider

• interacts with some blood-clotting medications
• safety during pregnancy is uncertain
• may interfere with drug absorption during HIV treatment
• interacts with lithium for bipolar disorder
• long-term use may not be safe

 

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Flax Seed

Rating

• Safety: 4.5/5
• Evidence: 3.5/5

Flax seed, also available as an oil, is one of the safer choices among plant-based dietary supplements. Harvested for thousands of years, today flax seed is praised for its antioxidant activity and anti-inflammatory benefits.

Although more research needs to be done with human subjects, one study says that flax seed can help prevent colon cancer.

Another study cites that flax seed has the ability to reduce blood pressure. When consumed, it can even aid in reducing obesity. Many people add flax seed and flaxseed meal to oatmeal and smoothies, and it’s also available in the form of tablets, oil (which can be put into capsules), and flour.

The best way to add flax seed is through your diet. Sprinkle ground seeds on cereal or salad, cook in hot cereal, stew, homemade breads, or smoothies. Add flaxseed oil to salad dressing.

Interesting Fact: Flax seeds are one of a handful of plant-based sources for omega-3 fatty acids. Other sources include chia seeds, walnuts, and soybeans.

Flax seed could be beneficial for

• decreasing obesity
• regulating blood pressure
• preventing colon cancer
• inflammation
• hot flashes

Things to consider

• Flax seed can affect estrogen production in women, especially if they have a history of cancer or are pregnant
• Don’t eat raw or unripe flax seeds, as they can be toxic

 

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Tea Tree Oil

Rating

• Safety: 4/5
• Evidence: 3/5

The tea tree, which is native to Australia, produces an oil that’s long been thought to be beneficial for skin conditions, including mild acne, athlete’s foot, small wounds, dandruff, insect bites, and other inflammatory skin conditions.

There needs to be further study into acne and scalp use, but for now, there’s a degree of research into the antimicrobial superpowers of tea tree oil on wounds and topical infections.

One recent study said that tea tree oil slowed the growth of acne-causing microbes. It’s commonly used as a highly concentrated essential oil.

Wilson recommends that tea tree oil, as with all essential oils, should be diluted in a carrier oil. She adds that it often already comes diluted in a variety of skin care products and creams.

Interesting Fact: Tea tree oil is derived from the leaves of a tree that’s native to Queensland and New South Wales, Australia.

Tea tree oil could be beneficial for

• acne
• athlete’s foot
• cuts
• dandruff
• insect bites

Things to consider

• Tea tree oil is poisonous if taken orally
• Your skin could experience an allergic reaction
• It may influence hormones
• Long-term use isn’t recommended

 

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Echinacea

Rating

• Safety: 4.5/5
• Evidence: 3.5/5

Echinacea is a lot more than those pretty, purple coneflowers you see dotting gardens. These blooms have been used for centuries as medicine in the form of teas, juice, and extracts. Today, they can be taken as powders or supplements.

The best-known use of echinacea is to shorten symptoms of the common cold, but more studies are needed to verify this benefit and to understand how echinacea boosts immunity when a virus is present.

Generally, save a few potential side effects, echinacea is relatively safe. Even though it needs more testing, you can always choose to use it if you’re hoping to see your cold symptoms end more quickly.

Interesting Fact: Some of the earliest people to use echinacea as a medicinal herb were Native Americans. The first archaeological evidence dates back to the 18th century.

Echinacea could be beneficial for

• colds
• immunity
• bronchitis
• upper respiratory infections

Things to consider

• It can be tough on the digestive tract and upset the stomach
• Allergic reactions are possible

 

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Grapeseed extract

Rating

• Safety: 4.5/5
• Evidence: 3.5/5

For years, grapeseed extract, which is available via liquid, tablets, or capsules, has been well-established and applauded for its antioxidant activity. It has potent health benefits, including lowering LDL (bad) cholesterol and reducing symptoms of poor circulation in the leg veins.

Studies are confirming that regular consumption of grapeseed extract has anticancer effects and seems to halt cancer cell growth.

Interesting Fact: Grapeseed extract contains the same antioxidants found in wine.

Grapeseed extract could be beneficial for

• cancer
• lowering LDL (bad) cholesterol
• leg vein circulation
• edema
• blood pressure

Things to consider

• Proceed with caution if you take blood thinners or blood pressure medications, or if you’re about to go in for surgery
• It may reduce iron absorption

 

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Lavender

Rating

• Safety: 4/5
• Evidence: 3.5/5

If you experience anxiety, chances are that someone along the way has recommended that you use lavender essential oil, and for good reason. This aromatic, purple flower has a fairly strong standing among studies, which have mainly focused on its anti-anxiety capacities.

It’s proven to be soothing in a study conducted among dental patients, while another study confirmed that lavender can directly impact mood and cognitive performance. It’s also been commended for its sedative properties to help people get much-needed sleep.

Recently, it’s been discovered that lavender carries anti-inflammatory benefits as well. It’s most effective diluted and applied to the skin or used in aromatherapy, and it has few side effects.

Interesting fact: Lavender was first brought to Provence, France, by the Romans 2,000 years ago.

Lavender could be beneficial for

• anxiety
• stress
• blood pressure
• migraine

Things to consider

• It can cause skin irritation
• It’s poisonous if taken orally
• It may disrupt hormones when applied undiluted

 

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Chamomile

Rating

• Safety: 4/5
• Evidence: 3.5/5

With flowers that resemble small daisies, chamomile is another medicinal plant that’s thought to have anti-anxiety properties. Most people know it because it’s a popular tea flavor (one review says that over 1 million cups per day are consumed around the world), but it can also be ingested through liquids, capsules, or tablets.

The calming powers of chamomile have been frequently studied, including a 2009 study that states chamomile is superior to taking a placebo when treating generalized anxiety disorder. One recent study confirmed it’s safe for long-term use, and another recent study looked beyond its use for anxiety and confirmed that it also shows potential in anticancer treatments.

Interesting Fact: There are two types of chamomile: German chamomile, an annual that thrives in the Midwest, and Roman chamomile, a perennial that attracts pollinators and smells like apples.

Chamomile could be beneficial for

• anxiety
• stress
• insomnia
• cancer

Things to consider

• It can cause allergic reactions. There’ve been reports of anaphylaxis
• It can interact with blood thinners

 

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HOMEWORK

1. Write a list of goals that you would like to accomplish during our Wellness Program. These goals may include added fitness to your routine, choosing to eat a certain number of our healthy organic meals per week, maybe even planting a garden or any other important project you would like to get done.
2. Gather a calendar, journal or app. It is important to write out your goals and then plot them on your calendar. Remember to break down BIG projects into smaller short term goals that will eventually help you.
3. Remember to make your goals for the next 4 weeks SMART!

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Island Kitchen Weekly Lunch Special!

This week: Cashew Butter Chicken

pg. 173 “The Beauty Chef”

Stop by or call to order this delicious healthy meal option!

11 N 3rd St, Fernandina Beach

(904) 624-7447