One of my favorite things to do at Christmas-time
is to make a warm cozy drink.

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During my work with people who have diabetes, I have found that they show remarkable improvement in their health and well-being from consuming a plant-based and almost completely raw-food diet. Dr. Gabriel Cousens promotes a mostly raw food, vegan diet for his Diabetic patients who would like to reduce their medications.

After they complete the program, they understand that the type of food they eat has a direct impact on their health. (2) In 2014, Cardiovascular Diagnosis and Therapy published a study in which researchers performed a meta-analysis of six significant prior research studies. Researchers found that a plant-based diet significantly improved blood sugar control in Type 2 diabetes.

The results were that plant-based diets improved a key indicator of blood sugar control, an indicator called Hemoglobin A1c. The results improved as much as 1.2 points, which is much greater than the effect of typical oral diabetes medications. (3)

The benefits of excluding meat, cheese, and eggs from the diet was as much as 0.7 points in some of the studies, and averaged 0.4 points overall. (4)

Dr. James Anderson studied 25 Type 1 and 25 Type 2 diabetics. This study involved placing the patients on a high-fiber, high-carbohydrate, low- fat diet in a hospital setting. Dr. Anderson initially put the patients on the American Diabetes Association recommended diet plan for one week. Then he switched them over to a vegetarian, plant-based diet for three weeks.

None of these patients were overweight when they started the study, but they were on insulin shots to control their blood sugar levels. All through the study, Dr. Anderson measured their blood sugar levels, their cholesterol levels, their medications, and their weight. Type 1 diabetics cannot produce insulin, and it was thought that dietary changes would not affect this situation. But, the results showed that after three weeks on a vegetarian, whole-food, high-fiber diet, the “Type 1 diabetics were able to lower their insulin medication by an average of 40%”, “their blood sugar profiles improved dramatically”. (5)

These results were more impressive with the Type 2 diabetics who had not incurred as much damage to their pancreas. After three weeks on the high-fiber, vegetarian diet, 24 of the 25 Type 2 diabetics could discontinue their insulin medication completely.

The one Type 2 diabetic who wasn’t able to get off his medication had been a 25-year diabetic taking 35 units per day. After three weeks of vegetarian food, his requirement dropped down to only eight units per day. As he continued the vegetarian eating plan at home, he was able to cut out all insulin shots after another eight weeks. (6)

Studies have shown that eating more plant- based whole food increases your dietary fiber intake. This can be extremely important to “protect from the development of atherosclerotic cardiovascular disease, certain types of cancer, some gastrointestinal disorders, hypertension, obesity, and non-insulin-dependent diseases. Furthermore, increasing fiber intake provides therapeutic advantages for the management of high blood lipids, certain gastrointestinal disorders, hypertension, obesity, and diabetes”. (7)

Besides adopting a plant-based diet, diabetics can take six important dietary food supplements to regulate their blood sugar and support their health:

1. Chromium
2. Cinnamon
3. Omega-3 Fatty-acids
4. Vitamin D
5. Zinc
6. Unrefined, Mineral-rich Salt

The mineral chromium helps transport glucose from the blood to the muscles. According to the National Institutes of Health, “Chromium is known to enhance the action of insulin, a hormone critical to the metabolism and storage of carbohydrates, fat, and protein in the body.” (8)

People who eat non-organic foods have a greater likelihood of being deficient in this important trace mineral. The chemical fertilizers used in industrial farming destroy chromium that would naturally be in the soil. This is one of many reasons organic food is always the best choice at the grocery store.

Chromium supplements should have GTF (Glucose Tolerance Factor) on the label. It should say, “Chromium GTF”. Avoid synthetic supplements that don’t list whole, organic foods as the ingredients.

Cinnamon is emerging as a true wonder food. Cinnamon is a spice, and it’s obtained from the inner bark of a few tree species. Research shows that cinnamon can help lower blood sugar, and triglyceride levels in people with Type 2 diabetes.

Cinnamon contains antioxidants that create healthier arteries and reduce the risk of cardiovascular disease. Cinnamon can also benefit us with increased alertness and energized senses. Even a teaspoon a day helps tame blood sugar levels.

Ceylon cinnamon is the best cinnamon to use. Cassia, Saigon, and Chinese cinnamon contain five percent coumarin, which is problematic for the liver. Ceylon cinnamon has only .0004 percent coumarin. Sprinkle it on your morning toast, oatmeal, or other dishes.

Omega-3 fatty acids are healthy fats our bodies cannot make and must obtain from food.

Studies show that adding omega-3 to your diet promotes healthy blood sugar levels. Try adding cold-pressed, organic flax or hemp seed oil to your smoothies and other foods, like oatmeal chia seed pudding in the morning.

Vitamin D (known as the sunshine vitamin) is a prohormone; that is, a fat-soluble vitamin. It is in a family of compounds that includes Vitamins D-1, D-2, and D-3. These vitamins can affect as many as 2,000 genes in the body.

Johns Hopkins University School of Medicine studied the medical information of 124 subjects between the ages of 36 and 89 with Type 2 diabetes. Those with the lowest levels of Vitamin D had the highest levels of blood sugar. Only six percent of the subjects were taking a Vitamin D supplement. You may need to address a possible Vitamin D deficiency. I supplement my Vitamin D intake with a whole-food, organic, raw multi- vitamin.

Zinc is one of the most important minerals used by the body. It helps with the production of approximately 100 enzymes. Zinc contributes to building up the immune system. Zinc is required for protein and DNA synthesis, insulin activity, and liver function.

Zinc is not really stored in our bodies, so we need a regular supply. Men need about one-third more zinc than women, because the prostate gland and semen are highly concentrated with zinc. A zinc deficiency may appear as skin problems, impairment of taste, a poor immune system, hair loss, diarrhea, fatigue, wounds not healing properly, or a poor or slow growth rate for infants.

Even if you eat zinc-rich foods, you may need a supplement, because phytic acid and dietary fiber in certain foods can inhibit the absorption of zinc. If you take a vitamin supplement of any kind (such as a multi-vitamin, Vitamin D, chromium, or zinc), make sure it is in a natural form, not a synthetic one. Synthetic forms of any nutrient can be harmful to the body (9). Instead, buy dietary supplements that show whole, organic foods in their ingredient list.

Unrefined mined salt promotes the proper balance for the endocrine, adrenal, and thyroid glands to function properly. It supports healthy blood pressure, detoxifies the body, and—along with water—is necessary for the optimal functioning of the immune system, hormonal system, and cardiovascular health. (10)

Dr. David Brownstein says low-salt diets “promote toxicity” and have: …adverse effects on numerous metabolic markers, including promoting elevated insulin levels and insulin resistance. Finally, low-salt diets will lead to mineral deficiencies and the development of chronic disease.(11)

In conclusion, you can see that diet is a huge factor in curing or managing diabetes, and also preventing many diseases that diabetes often leads to, including blindness, amputation, stroke, and heart disease.

Additionally, it can prevent having to take insulin injections for the rest of your life.

My award-winning book, “Diabetes and your Diet,” can be an extremely helpful resource for you. The book includes nutrition information and recipes, and is available in large print and audio.

It’s a personal decision that no one can make for you. I always feel it is so powerful when someone finally decides to take control of their health and well-being, and chooses to make the necessary changes. It all starts with making that decision and taking action to execute it.

Contact me if I can help you in any way.

Sources:
1 Yokoyama Y, Barnard ND, Levin SM, Watanabe M. (Oct., 2014). “Vegetarian diets and glycemic control in diabetes: a systematic review and meta-analysis.” Cardiovasc Diagn Ther, 4(5): 373-382. http://www.ncbi.nlm.nih.gov/pmc/articles/PM C4221319/
2 Cousens, Gabriel. (2008). There is a Cure for Diabetes. Berkeley, CA: North Atlantic Books.
3 Yokoyama et. al. 4 Ibid. 5 Anderson, James W. (Dec., 1990). “Dietary Fiber and Human Health.” HortScience, 25(12): 1488-1495. http://hortsci.ashspublications.org/content/25/ 12/1488.full.pdf
6 Ibid.
7 Ibid.
8 National Institutes of Health, Office of Dietary Supplements. “Chromium: Dietary Supplement Fact Sheet.” http://ods.od.nih.gov/factsheets/Chromium- HealthProfessional/#h10
9 Hendler, SS, & Rorvik, D. (2008). PDR for Nutritional Supplements. Physicians’ Desk Reference Inc: Montvale, NJ. Includes the following relevant articles: Hendler, SS, & Rorvik, D, eds. (2001). “PDR for Nutritional Supplements.” In Medical Economics. Montvale, NJ; Shils ME, Olson JA, Shike M. (1999). Modern Nutrition in Health and Disease, 9th ed. Williams & Wilkins: Baltimore, MD; R. Thiel. (2000). “Natural vitamins may be superior to synthetic ones.” Med Hypo, 55(6):461-469.
10 Brownstein, David. (2012). Salt Your Way to Health. 2nd edition. Medical Alternative Press.
11 Ibid.

Copyright@nancyaddison2018

Excerpt from “Diabetes And Your Diet” by Nancy Addison.

Nancy’s 7 books on Amazon are also in Audio and some of them are in large print:
 https://www.amazon.com/Nancy-Addison/e/B00E6K5KGY/ref=dp_byline_cont_pop_book_1
Nancy’s website is: https://www.organichealthylife.com
Support Nancy’s work – Donate on venmo – @Nancy-Addison

Medical Disclaimer:
Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.
Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this video or audio and the use of any products or services related to this video by you DOES NOT create a health counselor-client relationship between you and Nancy Addison, certified health counselor. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

The post Diet Can Be A Powerful Treatment For Diabetes appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

This is a great broth, especially for someone who isn’t feeling well. I drain off the vegetables and drink the broth. You can save the vegetables and eat them, or eat it all together as a vegetable soup. This is a very alkalizing meal.

Ingredients

1 zucchini
4 carrots
2 celery stalks
1 large potato (preferably purple, yam, or sweet potato)
1⁄2 onion
1 clove garlic, minced (optional)
1 teaspoon organic, cold-pressed coconut oil
Mineral-rich salt to taste
Pepper to taste
5 c. pure, mineral-rich water

Directions

1. Cut vegetables into small bite-sized chunks.
2. Place vegetable chunks in a large pot with water, coconut oil, and salt.
3. Bring to a light boil, then turn down to a simmer.
4. Simmer until potatoes are tender.
5. Add garlic, if using, at the end for a few minutes to simmer.
6. Strain off vegetables and drink broth.

Variation: Substitute frozen vegetables for fresh.

Note: Garlic is fragile. Don’t cook it too long. You want it to retain as much of its nutritional value as possible.

Serving size: 6 servings

Remember, the main ingredient is always love!

copyright@nancyaddison2024

Nancy’s 7 books on Amazon are also in Audio and some of them are in large print:
 https://www.amazon.com/Nancy-Addison/e/B00E6K5KGY/ref=dp_byline_cont_pop_book_1
Nancy’s website is: https://www.organichealthylife.com
Support Nancy’s work – Donate on venmo – @Nancy-Addison
Medical Disclaimer: Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.
Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this video or audio and the use of any products or services related to this video by you DOES NOT create a health counselor-client relationship between you and Nancy Addison, certified health counselor. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

The post Vegetable Broth/Soup Recipe – Gluten-free, Vegan appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

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Ingredients:

2 c. whole, sprouted-grain brown basmati rice

4 c. non-chlorinated water

½  tsp. mineral-rich salt

1 T. extra virgin, pure coconut oil

1–2 T. ghee (optional)

Directions:

1. Use sprouted whole-grain rice or if your rice is not already sprouted, this is what to do.
Soak the rice for 12 to 16 hours or overnight in pure water to sprout it, then pour off the water and get fresh water to cook it in.

2. After soaking for 12 to 16 hours, you rinse the rice thoroughly in a small-weave sieve until water runs clear.
Set aside.

3. Bring water to a boil in a large pot. Add the sprouted rice, mineral-rich salt, coconut oil, and let boil for a couple of minutes while stirring.

4. Reduce heat to a simmer.

5. Cover pot tightly and do not disturb for 35 to 40 minutes. Do not stir.

6. When it looks as if all the water is absorbed, (a clear lid on the pot is helpful), the rice is ready.

7. Let rice sit in the pot (off the heat) for five minutes. Fluff rice with a fork.

8. Add ghee, if using, and stir gently.

9. Gently scoop out the rice and serve warm.

Notes:

1. A rice cooker is an easy way to make rice quickly and perfectly every time.

2. Long-grain rice is fluffier, whereas medium-grain is a little moister.

By Nancy Addison

copyright@nancyaddison2012

Nancy’s 7 books on Amazon are also in Audio and some of them are in large print:
 https://www.amazon.com/Nancy-Addison/e/B00E6K5KGY/ref=dp_byline_cont_pop_book_1
Nancy’s website is: https://www.organichealthylife.com
Support Nancy’s work – Donate on venmo – @Nancy-Addison

Medical Disclaimer:

Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.

Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this video or audio and the use of any products or services related to this video by you DOES NOT create a health counselor-client relationship between you and Nancy Addison, certified health counselor. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

The post Whole-Grain, Sprouted, Cooked Rice Recipe – Gluten-free appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

According to the Cleveland Clinic, the pigments are called carotenoids. “Carotenoids are pigments that give fruits and veggies their color and are antioxidants that protect your cells from free radicals. These powerful antioxidants help protect your immune system and your vision.”

I am a salad aficionado, and I thought I would share some of my favorite salad dressing recipes with you in this “recipe of the month” newsletter.

To make a salad healthier and more interesting, I like to add some nutritious raisins, cranberries, various fresh sprouts, or sprouted pumpkin and sunflower seeds, as well as sprouted nuts (like cashews or pecans) to my salad.

When my son was young, he did not like salads. When I started adding slices of orange or tangerine to the salads, he started eating them eagerly! I was thrilled! My daughter-in-law puts raspberries and other berries in their salads and my son and grandchildren just love them.

I have searched extensively at the grocery store for organic salad dressings without preservatives, canola oil, or GMO ingredients, but they are simply not easy to find.

When I make my own homemade dressings, I know they are organic, and without preservatives, chemical additives, canola oil, artificial substances, sugar, or GMO ingredients.

Oil and vinegar dressing is always delicious, and it’s a French basic, which has become a beloved recipe.

Homemade vinaigrette can be stored in an airtight container for up to 1 to 2 weeks in the refrigerator. Because of that, I feel it’s worth the few minutes it takes to mix it up by hand.

Traditional French vinaigrette recipes call for 1 tablespoon vinegar (like Balsamic vinegar, which adds just a touch of sweetness, or red wine vinegar) for every 3 tablespoons extra-virgin olive oil. In addition to that combination, I love to add a dash of unprocessed, raw, probiotic-rich apple cider vinegar to mine for the additional health benefits. I also add a tiny bit of organic Dijon mustard to the mixture, which adds just a hint of creaminess and flavor.

I love garlic, and it’s incredible what it can do for our health, especially when we eat it fresh. Fresh garlic is packed with antioxidants and essential vitamins and minerals, such as Vitamin C, Vitamin B6, and manganese.

When fresh garlic is chopped or cut, it activates an enzyme called alliinase. When the alliinase is left to rest for 10 to 15 minutes, it converts into alliin (an organosulfur compound) that has antioxidant, antimicrobial, anti-inflammatory, anticancer, and cardioprotective properties.

Because of the extraordinary health benefits of fresh garlic, I add a bit of freshly minced garlic to this mixture, creating a rich, health benefiting dressing.

This vinaigrette dressing is a wonderful dressing to use on stronger flavored leafy greens, like kale, or dandelion, arugula, or spinach. You may choose to leave out the mustard and/or garlic if the salad consists of very light, mild-flavored leafy greens.

Nancy’s Vinaigrette

This classic dressing is delicious.

I encourage you to make this ahead of time, so the dressing flavors can meld together before you add them to the salad. This recipe makes ½ cup.

Ingredients:

6 to 7 tablespoons extra-virgin olive oil

2 tablespoons balsamic vinegar (or you can use red or white wine vinegar)

½ tsp. raw, unpasteurized apple cider vinegar

1/4 teaspoon fine pink mineral-rich salt

1 teaspoon Dijon mustard

1 clove finely minced or chopped garlic

Freshly ground black pepper to taste

Directions:

1. In a small bowl, whisk together the garlic, vinegar, and 1/4 teaspoon fine sea salt. Let the mixture stand 10 minutes.

2. Next, whisk in the mustard.

3. Then add the oil in a very slow, thin, steady stream, whisking constantly until the dressing is emulsified.

4. Season with the remaining fine pink salt and freshly ground black pepper.

The next two salad dressing recipes need to be combined in a blender, and they take a little more time, but they add a depth of flavor and creamy richness to the salads, and I love them.

These salad dressings will keep refrigerated for 2 days.

All are 2 servings.

Note: Serve over a variety of greens and/or chopped-up vegetables. Some examples of good nutritious greens are: green lettuces, baby spinach, baby kale, watercress, and red leaf lettuce.

Cucumber Dressing

This was one of Larry Hagman’s favorites when I was his chef/nutritionist.

Ingredients:

1 cucumber (chopped into chunks with skin)

1 avocado (peeled, pitted and diced)

1 -2 tsp. unpasteurized apple cider vinegar.

¼ tsp. unrefined sea salt

Directions:

1. Blend all ingredients in a blender until smooth.

2. You can store this dressing in the refrigerator in a glass jar with a tight lid for a day or two..

Creamy Avocado Dressing

This is a rich, creamy dressing.

Ingredients:

1 avocado

1 clove garlic, freshly minced

1/2 cucumber, chopped

1/4 tsp. unrefined, pink salt

1/2 cup extra-virgin, organic olive oil

1 T. lime or lemon juice (fresh)

¼ tsp. raw, unpasteurized apple cider vinegar

Directions:

1. Combine avocado, garlic, cucumber, lime or lemon juice, vinegar, and salt in a blender until creamy.

2. Add olive oil in a slow, steady stream into the blender on low.
It will create a creamy salad dressing.

Variation:

Substitute balsamic vinegar for lemon juice

copyright@nancyaddison2024

Nancy’s 7 books on Amazon are also in Audio and some of them are in large print:
 https://www.amazon.com/Nancy-Addison/e/B00E6K5KGY/ref=dp_byline_cont_pop_book_1
Nancy’s website is: https://www.organichealthylife.com

Support Nancy’s work – Donate on venmo – @Nancy-Addison

Medical Disclaimer:

Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.

Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this video or audio and the use of any products or services related to this video by you DOES NOT create a health counselor-client relationship between you and Nancy Addison, certified health counselor. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

The post Salad Dressing Recipes – Gluten-free appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

This is an easy, delicious, and refreshing soup to serve cool, on a warm summer day. I have frequently served this to guests when they arrive at my home!

Cucumbers are especially good because they contain a “hormone needed by the beta cells of the pancreas to produce insulin. The enzyme crepsin in cucumbers is targeted toward breaking down excessive protein in the kidneys.” (1) Cucumbers have an amazing amount of nutrients in them. They can be used extensively in a healthy and healing eating plan!

Ingredients

1 Avocado (peeled and the seed removed)

1 Cucumber ( I cut into chunks, but leave the skin on)

4 T. Dill weed ( fresh is best, but dried works also)

2 teaspoons Lime or Lemon juice

½ teaspoon Mineral-rich, pink Salt

¼ cup Pure, Mineral-rich Water

Directions

1. Blend in blender until smooth and creamy. (If it is too thick, add some more water.)

Source:1. Cousens, Gabriel and Rainoshek, David. (2008). There is a Cure for Diabetes. Berkeley, CA: North Atlantic Books. p. 192.

Notes:

1. Remember to buy organic and non-GMO foods, if possible.

Remember, the main ingredient is always love!

copyright@nancyaddison2015

Medical Disclaimer:

The post Cucumber Soup Recipe – Gluten-free & Plant-based appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

Yet ideas about how much and what type of protein we need have changed over time. Even today, experts’ opinions vary. What is important is that you make the right diet choices for your individual needs. Let’s look at all the research to date.

At the beginning of the twentieth century, Russell Henry Chittenden, the father of biochemistry, was disturbed that physicians were recommending high-protein diets of 135 grams a day. He thought this was wrong and set out to test this dietary theory. Chittenden began by doing a study on himself using a low-protein diet. He lost weight, had more energy, got rid of his arthritic joint pain, and was, in his opinion, healthier than he had been on a high-protein diet.

He began testing colleagues, students, and athletes at Yale. On the low-protein diet, they all had more energy, felt better, and actually increased their performance ability by more than 35 percent. In 1904, Chittenden concluded that “35–50 grams of protein a day was adequate for adults, and individuals could maintain their health and fitness on this amount. Studies over the past century have consistently confirmed Professor Chittenden’s findings.”(1) The current recommended daily allowance of protein for adults is 46–56 grams per day. (2)

Some studies say that the amount and type of protein a person should eat depends upon his or her blood type. Dr. Peter J. D’Adamo and Catherine Whitney’s book Eat Right 4 Your Type looks at the connection between blood type, diet, and health.

My blood type is O, as is my daughter’s. The book says that “O blood types are meant to thrive best on a high protein (red meat) and low carbohydrate diet.” (3) I have been vegetarian for 35 years, and so has my daughter. We do extremely well on a healthy vegetarian diet, but we do make sure we consume enough protein-rich organic, sprouted, plant-based foods like beans, lentils, nuts, seeds, whole-grain rice, and quinoa, and have a good amount of healthy fats in our diet.

The authors say that A blood types are supposed to be vegetarian (high carbohydrate and low fat); B blood types should eat dairy, meat, fish, grains, vegetables, and fruit; and AB blood types should consume mostly vegetarian food, with moderate meat and dairy. In the book, the authors list various foods that are good, better, best, or worst for each blood type. (4) It is up to you to decide if this theory is right for you.

Many athletes today are filling their bodies with protein-rich food, thinking it will make them stronger and their muscles bigger. According to the Vegetarian Resource Group: Athletes used to eat thick steaks before competition because they thought it would improve their performance. Protein supplements are sold at health food stores. This concern about protein is misplaced. Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. In reality, we need small amounts of protein. Only one calorie out of every ten we take in needs to come from protein. Athletes do not need much more protein than the general public. (5)

This is backed up in an AARP article by tennis athlete Martina Navratilova, who says: On days that I work out, I’ll have a little protein with some carbs after exercising. This combo speeds up the manufacture of new glycogen (the carbohydrate that is stored in muscle and supplies energy) and elevates key hormones in the body that are involved in muscle repair and growth. In addition, the snack amplifies the fuel I get from carbs. (6)

This fits in with what I have read from other top athletes like Brendan Brazier, two-time Canadian 50K ultramarathon champion. He thinks recovery time from working out is really the most critical factor for success as an athlete, rather than protein intake. He lives and thrives on a 100 percent plant-based diet.

Many vegetarian proteins are a combination of carbohydrates and protein.

Our bodies are all different, and our heritages, environments, and our blood types are all different. You need to find what works best for you.

There are several myths about protein. For instance, in the 1971 book Diet for a Small Planet, Frances Moore Lappé wrote that plants contained “incomplete proteins” with inadequate amounts of specific essential amino acids for them to meet the dietary needs of people. She emphasized the need to combine vegetable-based foods to obtain the complete amino acid complexes needed for optimum health when choosing not to consume animal protein.

However, according to Dr. John McDougall, Lappé did not understand the scientific research on human protein needs and the sufficiency of plant-based foods. Dr. McDougall says that plant combining “is unnecessary and implies that it is difficult to obtain ‘complete’ proteins from vegetables without detailed nutritional knowledge. Because of her complicated and incorrect ideas, people are frightened away from plant-based diets.” (7)

Thankfully such myths are slowly but surely being dismissed as untrue. The American Dietetic Association (ADA) revised its position statement on vegetarian diets, and now agrees that well-planned vegetarian diets are “a healthy, nutritionally adequate dietary practice for all stages of life.”

In addition to this, according to Mladen Golubic, MD, PhD of The Cleveland Heart Clinic: The more protein—especially animal protein—one eats, the higher the risk of different chronic diseases. (8)

For example, in a recent study of more than 6,000 people in the best nationally representative dietary survey in the United States, those between 50 and 65 years old who reported high protein intake had a 75 percent increase in dying from any cause, a four-fold increase in cancer death risk during the following 18 years, and a five-fold increase in death from diabetes. Those with moderate intake had increased cancer death risk three-fold when compared with the low protein intake group!

It is important to note that these associations were either abolished or attenuated if the proteins were plant derived.

The composition of amino acids, building blocks of protein, derived from animals is different than from plant proteins. What we need are amino acids, not the proteins themselves. As for the amount of protein we eat, it is not practical or very accurate to measure that on a daily basis. 0.8 g/kg is generous. According to the World Health Organization, 0.5 g/kg is adequate for good health.

Make sure you get enough calories from unprocessed whole foods of plant origin, and you will be getting enough protein.

You should eat a variety of legumes (beans of any type, shape, or color, including lentils, and peas), and 100 percent whole-grain products and vegetables. Do not worry about getting enough proteins. If you get enough calories from these whole foods, you are getting enough protein.

As for other nutrition, there is not a single nutrient (with the possible exception of Vitamin B12) that you cannot get from plants. In fact, meat or fish do not have any dietary fiber, and only minuscule amounts of beneficial compounds that are not technically essential nutrients. However, these essential nutrients are richly present in plants and seem quite beneficial for human health. (9)

Dr. Andrew Weil, a prominent expert in the health field, also addressed this subject: “You may have heard that vegetable sources of protein are incomplete and become complete only when correctly combined. Research has discredited that notion, so you don’t have to worry that you won’t get enough usable protein if you don’t put together some magical combination of foods at each meal.”

“Whether or not you’re a vegetarian, I recommend that you divide your daily calories as follows: 40–50 percent from carbohydrates (including vegetables, fruit, whole grains, starchy roots and tubers, and legumes), 30 percent from fat, and 20–30 percent from protein, which amounts to between 100 and 150 grams on a 2,000 calorie-a-day diet.” (10)

Dr. Weil, then, actually recommends more protein than Dr. Chittenden. Take into account that Dr. Chittenden was probably using “meat” protein as a good portion of his diet study. So, the type of protein may vary from person to person. In my opinion, you have to decide what type and amount of protein works best for you.

Dennis Gordon, MEd, RD, voices the same opinion as Dr. Weil and Dr. McDougall. In the article “Vegetable Proteins Can Stand Alone,” Gordon wrote:

Complementing proteins is not necessary with vegetable proteins. The myth that vegetable source proteins need to be complemented is similar to the myths that persist about sugar making one’s blood glucose go up faster than starch does. These myths have great staying power despite there being no evidence to support them and plenty to refute them.

Dietitian Dr. Reed Mangels, PhD, RD, also has spoken about protein combining: “It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary. It is more important to eat a varied diet throughout the day… The RDA recommends that we take in 0.8 grams of protein for every kilogram that we weigh (or about 0.36 grams of protein per pound that we weigh). . .

This recommendation includes a generous safety factor for most people… To meet protein recommendations, the typical adult male vegan needs only 2.5 to 2.9 grams of protein per 100 calories and the typical adult female vegan needs only 2.1 to 2.4 grams of protein per 100 calories. These recommendations can be easily met from plant-based sources.” (11)

Protein myths have been around for almost a century, but beans, seeds, leafy greens, legumes, grains, eggs, and dairy are all sources of protein. In fact, leafy greens are among the best sources of protein. For example, 45 percent of spinach is protein.

Nuts and Seeds

Nuts and seeds are perfect foods because they are a combination of protein, fat, and carbohydrate.

They contain delicate polyunsaturated fatty acids that can become rancid shortly after being shelled, so store them in a tightly sealed container (preferably glass) in the refrigerator. Nuts that come from tropical climates can contain high levels of fungal mycotoxins, which result from improper storage.

Almost all nuts and seeds also contain certain compounds that include enzyme inhibitors and phytic acid, which can prevent the body from absorbing some nutrients. To help diminish the phytic acid and enzyme inhibitors, and to make them more digestible, place them in a glass or steel bowl and soak them for 12–18 hours in non-chlorinated water and a little bit of whole sea salt. If desired, you can dehydrate or roast them in the oven at a low temperature. Eat them within a few days. When buying nuts and seeds, look for products that are sprouted or have been soaked.

Pine nuts (pignoli) are nature’s only source of pinolenic acid, which helps diminish your appetite. They have the highest concentration of oleic acid, a monounsaturated fat that aids the liver in eliminating harmful triglycerides from our body, which helps protect our heart. Pine nuts are also packed with 3 mg of iron per one-ounce serving and are rich in Vitamin B1 and Vitamin B3, manganese, copper, magnesium, molybdenum, and zinc, as well as being a source of Vitamin B2, Vitamin E, and potassium.

There are more than 29 varieties of pine nuts. Most of the pine nuts in US grocery stores are from trees grown in China, Mexico, and Korea. All pine nuts are nutritious, but the most nutrient-dense are Mediterranean pine nuts, which come from the Stone Pine (Pinus pinea, or Umbrella Pine) native to Portugal, Spain, and Italy.

Mediterranean pine nuts are lower in calories, have a great ratio of Omega 3 to Omega 6 essential fatty acids, have a higher level of phytosterols, and have a greater protein content than other varieties of pine nut.

Pine nuts are wonderful to have as a snack or add to a meat substitute, protein drink, or smoothie.

Hemp seeds are actually nuts. They contain significant amounts of Omega 3 and Omega 6 fatty acids, as well as protein. They also contain significant amounts of Vitamin E, which is important for the thyroid gland. Hemp seeds are seen as an excellent food source because of their great combination of high-quality oil, or good fat (44 percent), protein (33 percent), and fiber (12 percent).

Hemp protein contains all of the complex amino acid proteins, and is extremely similar to the type of protein in animal foods. It has a wonderful digestibility and appears to be free of the anti-nutrients found in soy. Hemp seeds deliver a good source of readily absorbable, nutrient-dense protein that can be readily utilized by the body. (12)

Almonds are actually seeds. They are a powerhouse of nutrients, including manganese, magnesium, copper, Vitamin B2, and phosphorus, and are a great source of protein and fiber. One quarter cup of almonds has 12 grams of protein. That is more than twice the amount of protein in one egg. However, almonds contain 1,800 more Omega 6 fatty acids than Omega 3 fatty acids. This can seriously throw off the balance of Omega 3 to Omega 6 fatty acids in the body. For that reason, I use unsweetened hemp or coconut milk these days instead of almond milk.

Walnuts are especially good for the vegetarian diet. They are high in protein; they are a very good source of manganese, copper, tryptophan, and Omega 3 and Omega 6 fatty acids; and they have a fairly good ratio of Omega 3 to Omega 6 fatty acids (four Omega 6s to one Omega 3), with only eight percent saturated fat.

Cashews are a very good source of copper, magnesium, tryptophan, and phosphorus. Copper is necessary to maintain healthy bones and connective tissues. Cashews have 117 Omega 6 fatty acids to one Omega 3, and have 12.5 percent saturated fat. I love cashews, but I try to combine them with other nuts and seeds when I eat them to help balance out the Omegas and saturated fats.

Pumpkin seeds are a good source of protein and fiber, as well as minerals, including zinc, iron, magnesium, phosphorus, potassium, copper, and manganese. Pumpkin seeds have 117 Omega 6 fatty acids to one Omega 3 and have a saturated fat content of 14 percent. Interestingly, pumpkin seeds are terrific at helping the body get rid of parasites.

I am a licensed certified wildlife rehabilitator, and I use pumpkin seeds on a regular basis when feeding the wild animals I rehabilitate. I grind the seeds and immediately add them to the animals’ food, and it is amazing to me how many tapeworms and other types of parasites come out in their bowel movements. Because of this, I use pumpkin seeds frequently, in a freshly ground form, in my own foods.

Protein Supplements

Sometimes vegetarians feel they are just not getting enough food, protein, or sustenance. They probably need concentrated nutrients from protein and carbohydrates, along with some good fat. When the body is getting a combination of protein, carbohydrates, and fat from nutrient-dense, whole food, that is full of live enzymes, the body can feel nutritionally satisfied.

Studies have shown that after an intense workout, it is helpful to replenish your glycogen by having some carbohydrates combined with some protein, which appears to support muscle. The fat tells the body how to utilize the protein and carbohydrates. When I use a meal replacement or protein powder, I add about a tablespoon of good fat to the mixture, usually coconut oil or flax seed oil, or a combination of both.

If you choose to use a protein supplement, I recommend using one that contains protein that is organic, vegan, gluten-free, raw, and whole-grain. I list a few really good certified organic protein supplements in the Resources section. Protein supplements made from sprouted seeds, nuts, whole grains, whole-grain rice, hemp seeds, legumes, peas, and beans are some of my favorites. When buying protein supplements, make sure they aren’t a mystery protein by reading the ingredient list very carefully. Anything that simply says “protein” could be ground leftovers from meat packing plants. Those leftovers can include hair, nails, hooves, and other animal parts.

Be careful which protein powders or supplements you buy. Consumer Reports tested 15 high-protein drinks and found that many contained various levels of toxic heavy metals. Here is an excerpt from the report:

“Our investigation, including tests at an outside laboratory of 15 protein drinks, a review of government documents, and interviews with health and fitness experts and consumers, found most people already get enough protein, and there are far better and cheaper ways to add more if it’s needed. Some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently. All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body.” (13)

Again, read the ingredients carefully and buy ones that contain only organic whole vegetarian food.

Marketing for these high-protein drinks is sharp, savvy, and targeted to bodybuilders, athletes, baby boomers, and pregnant women. The advertising can say that the drinks build muscle or help shed unwanted pounds. People have the idea that if they consume more protein, their bodies will build more muscle, but lifting weights and exercising are what builds muscle.

Whey

Whey protein, a naturally occurring substance derived from milk, is considered vegetarian. Whey protein is separated from the curds in milk during the cheese-making process. It is usually refined into a powder that is commonly added to protein powders or bodybuilder protein drinks. Protein powder can be mixed with beverages such as juice.

Since whey is derived from milk and has some lactose in it, people who cannot digest lactose can have allergic reactions such as sneezing, itching, and rashes after ingesting it.

Whey protein is in many products that are widely marketed to athletes, seniors, and teenagers for many reasons including meal replacement, weight loss, and body building.

Many people consume these whey drinks or supplements without being aware they are ingesting excessive amounts of whey protein and accumulating too much protein.

Excess protein damages the body. High amounts of protein, specifically whey protein “can cause some side effects such as increased bowel movements, nausea, thirst, bloating, cramps, reduced appetite, tiredness (fatigue), and headache.” (14)

The American Council on Exercise reported that large amounts of whey protein can be stored as a form of fat. Studies have shown that whey protein can also stress the liver and kidneys, because they break down the majority of protein.

According to a study in the International Journal of Sport Nutrition and Exercise Metabolism, daily protein ingestion of less than 2.8 grams per kilogram of body weight does not harm renal function in athletes. The American Diabetes Association recommends that diabetic individuals consume only the recommended daily amount or less than that. Liver and kidney disease patients should ensure that their whey protein intake is closely monitored to avoid complications.

Excessive whey protein intake can result in kidney stones or calcium deposits in the kidney, which can be very harmful if left untreated.

The National Institutes of Health recommend a moderate protein diet. Be very cautious about using whey protein powders on a regular basis and monitor how much is being ingested, so you aren’t getting too much. Remember this is animal protein. “The more protein—especially animal protein—one eats, the higher the risk of different chronic diseases. …According to the World Health Organization, 0.5 g/kg is adequate for good health.” (15)

Soy

Soy protein is a complete protein but can be very hard to digest. The Chinese did not eat unfermented soybeans, because they contained high quantities of natural toxins or “anti-nutrients” and were high in phytic acid. This means ingesting unfermented soy can prevent the body from absorbing other nutrients like calcium, magnesium, copper, iron, zinc, and particularly protein. In China, soy was not used as a food until fermentation techniques were discovered in the Zhou Dynasty (1046–256 BC).

When soy is fermented—as in miso, tempeh, or soy sauce—the soy nutrients are more digestible and easier to absorb.

Soy has been linked to gastric distress and pancreatic problems, including cancer, and it can impair our body’s uptake of amino acids.[ii] It also contains goitrogens, which are known to suppress the functioning of the thyroid. (16)

Most soy on the market today is from genetically modified (GM) seed. 91 percent of soybeans planted in the United States are GM, and the rate is rapidly growing throughout the world, according to the Natural News newsletter. (17)

Dr. Gregory Damato points out that “more than 95 percent of GM soy (and 75 percent of other GM crops) is engineered to tolerate glyphosate herbicide, the most common formulation of which is Roundup.”[iii] Recent studies by French scientists on the Toxicity of Roundup and Glyphosate found this herbicide carcinogenic.(18)

They found it:

1. Causes cell cycle dysregulation, which is a hallmark of tumor cells and human cancers.

2. Inhibits DNA synthesis in certain parts of the cell cycle—the cells’ reproductive process which underlies the growth and development of all living organisms.

3. Impedes the hatchings of sea urchins. (Sea urchins were used because they constitute an appropriate model for the identification of undesirable cellular and molecular targets of pollutants.) The delay was found to be dose dependent on the concentration of Roundup. The surfactant polyoxyethylene amine (POEA), another major component of Roundup, was also found to be highly toxic to the embryos when tested alone, and could therefore be a contributing factor. (19)

These reasons are why I don’t eat soy if I can avoid it, or any other genetically modified food or non-organically grown food. I recommend reading more about glyphosate herbicide if you are eating non-certified organic foods.

Be aware that soy is added to tortillas, breads, fake meats, and many other foods, supposedly for the “health” benefit. In my opinion, it is really used as cheap filler.

Health and nutrition expert Dr. Joseph Mercola writes that the advertising industry has misled the public about the safety and health benefits of soy, as well as the widespread use of it in the Asian diet. He states: “A study of the history of soy use in Asia shows that the poor used it during times of extreme food shortage, and only when the soybeans were carefully prepared (e.g. by lengthy fermentation) to destroy the soy toxins.” (20) He goes on to say that, contrary to some reports in the West, it is not the usual practice in Asian countries to feed soy milk to infants. (21)

A billion-dollar industry advertises soy as the answer to many health issues. Soy is frequently touted as the answer to women’s menopause problems, heart disease, and weight problems, as well as a great protein source. Be aware of this when you read food labels that refer to soy’s health benefits, even those that display an FDA approval statement that soy can help lower the risk of heart disease. In 2000, two FDA employees, Daniel Doerge and Daniel Sheehan, were so worried about the danger of soy that they wrote a controversial letter to their employer, protesting the positive health claims for soy that the FDA was approving at the time. (22)

They wrote:

There is abundant evidence that some of the isoflavones found in soy, including genistein and equol, a metabolite of daidzen, demonstrate toxicity in estrogen sensitive tissues and in the thyroid. This is true for a number of species, including humans. Additionally, isoflavones are inhibitors of the thyroid peroxidase which makes T3 and T4. Inhibition can be expected to generate thyroid abnormalities, including goiter and autoimmune thyroiditis. There exists a significant body of animal data that demonstrates goitrogenic and even carcinogenic effects of soy products. Moreover, there are significant reports of goitrogenic effects from soy consumption in human infants. (23)

Think carefully about the effects that soy can have on the thyroid, our master gland which affects almost all aspects of our health, and estrogen. Many doctors and nutritionists are soy proponents. Be careful and research this yourself if you are concerned.

Soy is touted as solution to menopause hormone imbalances. This is one of the reasons why so many doctors and older women were happy to embrace it. Soy and soy-based products contain isoflavones or phytoestrogens, which are plant-based estrogens. Soy is not the only food that contains phytoestrogens. There are other less controversial and more digestible foods with phytoestrogens you can include in your diet.

For men, eating soy isoflavones can significantly reduce testicular function and lower luteinizing hormone (LH) production, which is what signals the testicles to work. A high soy intake, which potentially lowers the level of LH, increases the probability of estrogen dominance in men, contributing to hair loss, swollen and cancerous prostates, and insulin resistance. Dr. Doris Rapp, MD, a leading pediatric allergist, asserts that environmental and food estrogens are responsible for the worldwide reduction in male fertility. (24)

Soy consumption has been linked with cancer in adults, notably breast cancer, as I read in an article by Jim Rutz. He went on to say: “That’s why the governments of Israel, the UK, France, and New Zealand are already cracking down hard on soy. . .

In sad contrast, 60 percent of the refined foods in US supermarkets now contain soy. Worse, soy use may double in the next few years because (last I heard) the out-of-touch medicrats in the FDA hierarchy are considering allowing manufacturers of cereal, energy bars, fake milk, fake yogurt, etc., to claim that “soy prevents cancer.” It doesn’t. . .

P.S.: Fermented , organic soy sauce is fine. Unlike soy milk, it’s perfectly safe because it’s fermented, which changes its molecular structure. Miso, natto, and tempeh are also okay, but avoid tofu. (25)

Soy can create allergic reactions. In 1986, Dr. Stuart Berger, MD, placed soy among the top seven allergens, one of the “sinister seven.”

Finally, soy protein isolate, a byproduct of soybean oil processing that is found in a huge number of vegan foods, is something to avoid completely. The processing of soy protein isolate is done mostly in aluminum tanks that leach high levels of aluminum into the product. Then MSG, flavorings, preservatives, sweeteners, and synthetic chemicals are frequently added to help get rid of the “beany” taste and add more “meaty” flavor. In animal experiments, the test animals fed soy isolate developed enlarged organs, particularly the thyroid and the pancreas.

After the soybeans, which are mostly GM varieties, are crushed to extract the oil, the leftover soy “chunks” (which still contain fiber, water, some fat, and other carbohydrates) then undergo another extraction process that involves hexane—a neurotoxin that is also a substantial component in gasoline. The next step involves soaking these chunks in a chemical mixture (which commonly contains ammonia and hydrochloric acid) to help concentrate protein levels and achieve a sponge-like texture. Finally, the mixture is then spray-dried. (26)

A regular, standard soybean contains 40 percent protein, while soy protein isolate is usually about 95 percent protein.

Soy protein isolate can only be made in factories. Healthy, whole foods should be possible to make in a kitchen. You can grind your own almond flour at home from almonds. You can make your own seitan (wheat meat) at home. You can make your own rice milk or hemp milk at home with a blender and some whole-food ingredients. The only way to make soy protein isolate is by using extremely flammable and hazardous chemicals, like hexane, and extreme temperatures that you could not possibly obtain in a kitchen setting.

Hexane is not used in the production of organic soy protein isolate. For a list of which protein bars and soy burgers are made using hexane-extracted soy protein isolates and which aren’t, go to: www.cornucopia.org/hexane-guides/hexane_guide_bars.html.

As I researched soy, I came to seriously reconsider its use. When I first became a vegetarian, I used soy for many things. I used to feel that soy milk, soy beans, and other soy products were foods I should use. I learn something new every day. No one knows everything, so be open to new information.

I found some soy vegetarian alternative meats worked really well as transition foods from a meat-based diet. Some of them didn’t taste very good and were a huge waste of money, but a few were pretty good. I always looked for organic ones, but those were rare. I slowly weaned myself off them. There are many more choices today that are organic and taste much better than what was available in 1988.

As I have learned more about soy, I always try to avoid it if possible. I do, however, use organic fermented soy sauce. I also use organic miso and tempeh occasionally. There are alternative organic misos now that are made with brown rice, garbanzo beans, and barley, and they taste terrific. I buy these instead of the soy variety.

In conclusion, if you are going to buy soy, buy certified organic soy because it won’t be from genetically modified seeds. Buy sprouted and/or fermented soy for a more digestible and less harmful soy protein, and avoid soy protein isolates.

Beans

Beans—including black beans, garbanzo beans (also known as chickpeas), pinto beans, and kidney beans—are a great source of protein, fiber, and antioxidants. Beans are relatively inexpensive and easy to store in a dry, cool place for a fairly long time.

The fiber in beans has been shown to help lower cholesterol by binding with bile acids, which are used in making cholesterol. Fiber isn’t absorbed into the body. It passes out of the body, taking the bile with it. Beans also help prevent blood sugar levels from rising too quickly after a meal, making beans a good food choice for people with diabetes or hypoglycemia. Combining beans with whole-grain rice gives you all the essential amino acids.

A little-known and beneficial attribute of beans is that they contain the enzyme sulfite oxidase, which can detoxify sulfites. Sulfites are a common preservative used in many foods today. Many people are sensitive to sulfites, resulting in weight gain, headaches, and rapid heartbeat. Eating one cup of black beans can give you 172 percent of the daily value of the trace mineral molybdenum, which is the key component of sulfite oxidase.

The Journal of Agriculture and Food Chemistry researched beans and found they are as rich in anthocyanin—an antioxidant compound—as cranberries, oranges, and grapes. In fact, black beans had approximately 10 times the amount found in oranges. The darker the bean, the higher the antioxidant properties were. Gram for gram, black beans had the highest levels of antioxidants. They descended in order of black, red, brown, yellow, and lastly white.

Vegetarian Protein Sources:

Almonds (¼ c.) 12 grams
Amaranth (3½ oz.) 16 grams
Baked beans (8 oz.) 11.5 grams
Broccoli (3½ oz.) 3.1 grams
Brown rice (7 oz.) 4.4 grams
Buckwheat (3½ oz.) 12 grams
Bulgur (1 c. cooked) 6 grams
Cashews (¼ c.) 5 grams
Cow’s milk (½ pint) 9.2 grams
Egg (boiled) 7.5 grams
Garbanzo beans (chickpeas) (7 oz.) 16 grams
Hard cheese (1 oz.) 6.8 grams
Hemp seeds (1 oz.) 11 grams
Lentils (4½ oz.) 9.1 grams
Mediterranean pine nuts (1 oz.) 10 grams
Muesli (2½ oz.) 7.7 grams
Nori seaweed (3½ oz. dried) 35 grams
Nutritional yeast (3½ oz.) 50 grams
Oatmeal (1 c.) 6 grams
Peanuts (1 oz.) 7.3 grams
Pine nuts (1 oz.) 6.8 grams
Porridge (6 oz.) 2.4 grams
Potatoes (7 oz.) 2.8 grams
Pumpkin seeds (raw) (1 oz.) 7 grams
Sesame seeds (3½ oz.) 19 grams
Spinach (fresh) (1 c.) 1 gram
Spirulina (3½ oz.) 68 grams
Sunflower seeds (3½ oz.) 24 grams
Walnuts (¼ c.) 25 grams
Whole-grain bread ( 2 slices) 7 grams

Sources:
1 McDougall, John. (2003, December). “A Brief History of Protein: Passion, Social Bigotry, Rats, and Enlightenment.” The McDougall Newsletter, 2(12). Retrieved from http://www.nealhendrickson.com/mcdougall/031200pup rotein.htm
2 Centers for Disease Control and Prevention. “Protein.” Retrieved fromhttp://www.cdc.gov/nutrition/everyone/basics/protein.html 3 D’Adamo, Peter J., & Whitney, Catherine. (1999). “Blood Type O, Food, Beverage and Supplement List.” Eat Right 4 Your Type. Berkley Books.
4 Ibid.
5 Mangels, Reed. “Protein in the Vegan Diet.” Vegetarian Resource Group. Retrieved from http://www.vrg.org/nutrition/protein.php
6 Navratilova, Martina. (2009, May 22). “Eat the Right Kinds of Protein: Don’t Overdo Protein; Do it Right. Here’s How.” AARP.
7 McDougall, John. (2003, December). “A Brief History of Protein, Passion, Social Bigotry, Rats, and Enlightenment.” The McDougall Newsletter, 2(12). Retrieved from http://www.nealhendrickson.com/mcdougall/031200puprotein.htm
8 Golubic, Mladen. (2014, April 4). “Benefits of Plant-based Diets.” Cleveland Clinic. Retrieved from http://my.clevelandclinic.org/health/transcripts/1602_be nefits-of-plant-based-diets
9 Weil, Andrew. (2005, March 21). “Vegetarians: Pondering Protein?” Retrieved from
http://www.drweil.com/drw/u/id/QAA142995 85 Ibid.
10 Gordon, Dennis. (1996, March). “Vegetable Proteins Can Stand Alone.” Journal of the American Dietetic Association, 96(3).
11 Mangels, Reed. “Protein in the Vegan Diet.” Vegetarian Resource Group. Retrieved from http://www.vrg.org/nutrition/protein.php
12 Leson, Gero, & Pless, Petra. (1991). Hemp Foods and Oils for Health. Sebastopol, CA: Hemptech. Gero Leson, DEnv, is an environmental scientist and consultant with extensive experience in food and fiber uses of hemp and other renewable resources.
13 Consumer Reports. “Alert: Protein Drinks: You Don’t Need the Extra Protein or the Heavy Metals Our Tests Found.” Retrieved from http://www.consumerreports.org/cro/magazine- archive/2010/july/food/protein- drinks/overview/index.htm
14 WebMD. “Whey Protein.” Retrieved from http://www.webmd.com/vitamins- supplements/ingredientmono-833 WHEY%20PROTEIN.aspx?activeIngredientId=833&activ eIngredientName=WHEY%20PROTEIN
15 Golubic, Mladen. (2014, April 4). “Benefits of Plant-based Diets.” Cleveland Clinic. Retrieved from http://my.clevelandclinic.org/health/transcripts/1602_be nefits-of-plant-based-diets
16 Damato, Gregory. (2009, May 27). “GM-Soy: Destroy the Earth and Humans for Profit.” Natural News. Retrieved from http://www.naturalnews.com/026334_soy_Roundup_G MO.html#ixzz1RzIZAWwh
17 Fallon, Sally, & Enig, Mary G. (2000, April–May). “Newest Research on Why You Should Avoid Soy.” Nexus (7)3. Retrieved from http://www.eregimens.com/therapies/Diet/Soy/Newest ResearchonwhyYouShouldAvoidSoy.htm
18 Damato, Gregory. (2009, May 27). “GM-Soy: Destroy the Earth and Humans for Profit” Natural News. Retrieved from http://www.naturalnews.com/026334_soy_research_Rou ndup.html
19 Ibid.
20 Mercola, Joseph. (2012, June 9). “New Evidence Against These Cancer-causing Foods – and the Massive Cover-up Effort.” Retrieved from http://articles.mercola.com/sites/articles/archive/2012/06/0 9/monsanto-roundup-found-to-be-carcinogenic.aspx
21 Bellé, R., et. al. (May 9, 2012). Journal of Toxicology and Environmental Health, Part B: Critical Reviews, 15(4), 233- 237. Retrieved from http://www.tandfonline.com/doi/abs/10.1080/10937404.2 012.672149
22 Mercola, Joseph. (2009, January 9). “Learn the Truth About Soy. Just How Much Soy Do Asians Eat?” Retrieved from http://articles.mercola.com/sites/articles/archive/2000/ 01/09/truth-about-soy.aspx
23 Ibid. 100 Sheegan, Daniel M., & Doerge, Daniel R. (1999, February 18).Letter to Dockets Management Branch (HFA-305). The letter was posted on ABCnews.com as “Scientists Protest Soy Approval.”
24 Bellatti, Andy. “You Ask, I Answer: Soy Protein Isolate.” Medpedia. (Belatti is a commenter on the original article by Kelsey Lepp.) Retrieved from http://smallbites.andybellatti.com/you-ask-i-answer- soy-protein-isolate/
25 Rutz, Jim. (2006, December 12). “Soy is Making Kids ‘Gay’.” WND Commentary. Retrieved from http://www.wnd.com/2006/12/39353/
26 Cousens, Gabriel. (2008). There Is a Cure for Diabetes. Berkeley, CA: North Atlantic Books.
27. Golubic, Mladen. (2014, April 4). “Benefits of Plant-based Diets.” Cleveland Clinic. Retrieved from http://my.clevelandclinic.org/health/transcripts/1602_benefits-of-plant-based-diets
28. Damato, Gregory. (2009, May 27). “GM-Soy: Destroy the Earth and Humans for Profit.” Natural News. Retrieved from http://www.naturalnews.com/026334_soy_Roundup_GMO.html#ixzz1RzIZAWwh
29. Ibid.

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I believe that everyone wants to be radiantly healthy. Our skin reflects our health and is the first impression people have of us when we meet, so it’s no surprise that many of us want to have the best and healthiest skin possible. Every 2 to 4 weeks, our skin replaces itself and our body makes new cells from the food we eat. I consider food to be my medicine, and as it becomes our cells, tissue and blood, it is only logical to try to eat the best foods for skin health and overall well-being.

Good nutrition is the fundamental key to protecting the cells of our skin on a cellular level. I feel the body is amazing, and it can do miraculous things if given the right tools. Making the decision to eat healthier can be the way to rejuvenate the skin and your overall health.

I want to age gracefully and have my skin look as youthful as possible, and I’ve researched this topic considerably. I believe it’s a combination of things that helps us look and feel our best, including our skin. Getting enough sleep, exercise, reducing stress, staying hydrated, consuming a whole, fresh, antioxidant-rich diet, and using non-toxic body care lotions and soaps all play a part in our skin health and appearance.

Here are 7 of my top choices for the best foods for healthy skin:

1. Foods with Omega-3 fatty acids can help with more youthful looking skin, because they contain the crucial nutrients needed to help repair damaged skin cells. Their anti-inflammatory properties may lead to smoother, younger-looking skin and a reduction of inflammatory skin conditions like acne or psoriasis. Some of the top sources for omega-3’s are: cold-pressed, organic hemp or flax seed oil, hemp seeds, flax seeds, chia seeds, walnuts, and certain fish like sardines, salmon, mackerel, tuna, anchovies, and black cod.

2. Foods rich in Vitamin A, C and E will provide the antioxidants that can help protect the cells from free radicals that can damage skin and cause wrinkles. Organic, fresh, and unprocessed food will provide the most nutrition. Always consume fruits in their whole form with the fiber, and never drink pure or processed fruit juice. (Fruit juice goes straight into the bloodstream too quickly, and it’s much better to have the fiber of the whole fruit to slow down the sugar.)

a. Vitamin A – rich foods include: apricots, Goji berries, Acai berries, butternut squash, carrots, cantaloupe, leafy greens (especially kale, Swiss Chard, romaine, as well as sprouts and wheat grass), mangoes, pumpkin, sweet potato, spinach, and tomatoes. (Not only are tomatoes high in Vitamin A, but they are also high in lycopene, which can act as a natural sun protection and help prevent sun damage to the skin. In a study, “Volunteers who consumed 5 tablespoons of high-in-lycopene tomato paste daily for 3 months had nearly 25% more protection against sunburn. Even better, skin had more collagen, which prevents sagging. German scientists report that higher skin levels of this antioxidant correlate to fewer fine lines and furrows).”

b. Vitamin C – rich foods include: apricots, Goji berries, blueberries, strawberries, bilberries, cranberries, raspberries, grapes, oranges, grapefruits, papayas, strawberries, kiwis, red, yellow and orange bell peppers, cantaloupes, tomatoes, broccoli, mangoes, Brussels sprouts, cauliflower, leafy greens (including kale), sprouts, and wheat grass.

c. Vitamin E – rich foods include: avocado, sprouted nuts (examples: almond, Brazil, pine, hazelnuts), sprouted seeds (like sunflower seeds), olives, raw red sweet pepper, turnip greens, spinach, asparagus, mango, kiwi, wheat germ and wheat grass. (Sprouted seeds and nuts makes them easier to digest and more nutrient dense. I explain more about this in my nutrition/cookbooks).

3. Wheatgrass has many benefits, either taken internally or used topically. Wheatgrass is the young grass shoot of the common wheat plant, which is commonly taken as a juice. It can be taken in a capsule or tablet form as well. You may want to ease into taking wheatgrass, because it is such a powerful food.

Wheatgrass juice is a great detoxifier, but if it’s consumed too much too quickly or with a meal, it may make you feel nauseous or headachy. So, start off slowly and add a little more to your diet gradually as you can.

I recommend starting with one ounce a day and slowly adding a bit more to your the diet as you get used to it. Take wheatgrass on an empty stomach or in addition to fresh fruits and vegetables. (I take mine first thing in the morning with a dash of Ceylon Cinnamon and a pinch of mineral-rich pink salt. I think it makes it taste better and also adds some health benefits.)

You can also use the wheat grass in your non-chlorinated bath water or put it on your skin topically as a wash in it’s purest form. It’s been shown to help detoxify the cells, oxygenate the blood, and have antiviral effects. In addition to this, wheat grass has been researched and found to help with lowering the risk of various cancers.

Wheatgrass juice is an excellent source of concentrated chlorophyll (rich in antioxidants), Vitamins A, C, and E, as well as containing about 98 of 102 of the earth elements found in soil (which include phosphorus, calcium, magnesium, selenium, iron, and potassium), electrolytes, 19 amino acids and powerful enzymes.

Wheatgrass juice is a powerhouse of nutrition.

4. Walnuts – are high in omega-3 fatty acids and protein, as well as alpha-linolenic acid. The alpha-linolenic acid helps keep the skin moist and supple. Walnuts also have been found to help with sleep. Getting enough sleep is great for healthy skin. Our body rests and heals when it is truly resting at night in a deep sleep. Researchers at the University of Texas Health Science Center discovered that walnuts contain melatonin, a hormone that regulates sleep.

I recommend buying organic, sprouted, raw walnuts. Sprouting nuts removes the phytic acid. This removes the enzyme inhibitors and makes them more digestible.

5. Cacao – Yes, you can eat dark chocolate for your skin’s health! Cacao is one of the highest antioxidant and flavonoid-containing foods. It is wonderful at improving circulation, and is a great source of flavonols, which is a group of plant metabolites that have excellent antioxidant effects. These flavonols can fight against skin damage. Flavonoids also fight free radicals (molecules that have lost an electron and attack the DNA, enzymes and proteins or cell membranes) in the bloodstream.

Women who drank 1/2 cup of “dark cacao” cocoa every day for 12 weeks in a study had significantly softer, smoother, and better hydrated skin. The British study had the volunteers consume an 8-ounce cup of cocoa, and found that they had improved blood flow to the brain for 2 hours. Besides better functioning on complex tasks, participants also showed more brain activity in MRI scans–an indication of enhanced brain function that may reduce the risk of dementia.

6. Avocado – is a super powerhouse food! This fruit is packed with nutritional benefits and has a delicious creamy rich flavor. What could be better? Avocados contain monounsaturated fat, which is a “good fat.” According to the Harvard School of Public Health, “Unsaturated fats are called good fats because they can ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles.”

Healthy fat, like the fat in avocados, is essential for every cell in our body. It can support our brain, boost our immune system, increase our nutrient absorption and best of all, it can create a glowing complexion.

7. Coconut – (including the meat, water, and oil) can be used in many ways as a food, lotion and beverage. Talk about a health food… coconut oil is one of my favorites.

Coconut oil contains a high amount of saturated fats, but these are very different from the saturated fats that come from creature meats. The saturated fat of coconut oil contains Medium-Chain Triglycerides. These medium-chained fatty acids are absorbed differently by the body. These fatty acids go straight to the liver from the digestive tract and are then turned into ketone bodies. These ketones have a therapeutic effect on the brain, by allowing the brain to absorb glucose from the bloodstream. Coconut oil has been studied for its positive effect on brain disorders like epilepsy and Alzheimer’s.

Coconut water also has Cytokinins, kinetin and trans-zeatin, which have antithrombotic, anti-carcinogenic and anti-aging effects on the body. Coconut water is delicious, and can be a good alternative to drinking regular water.

I cook with coconut oil, add it to my recipes and use it as a body lotion. Topically, coconut oil is able to penetrate your skin on a deeper level, and thus it helps create richly nourished radiant skin. If you have a problem with dry skin, using coconut oil as your body lotion is a very effective remedy. Coconut oil is very stable and will be either hard or more liquid depending on the temperature. If it’s hard, simply rub the coconut oil in your hands to warm it up and smooth it over your body and any dry, rough areas. Avoid fractionated coconut oil (a coconut oil that is always liquid), as it is a trans-fat.

Conclusion

So, now that you have an idea of the best food for your skin and overall health and well-being, let’s get you started on your rejuvenation-eating plan. The following recipe is a delicious and satisfying smoothie that packs a powerhouse of nutrition and feeds your skin. Prepare to become radiantly healthy!

copyright@nancyaddison2025

For more information, go to Nancy’s website to sign up for her monthly newsletter or see her 6 international award-winning, best-selling, health, nutrition, recipe cookbooks: www.organichealthylife.com

Green Smoothie

Use organic, non-GMO ingredients if possible.
Serves 1

Ingredients

1 banana, washed well, chopped into chunks including the skin.
½ cup of fresh, baby spinach or kale
1 teaspoon wheatgrass powder or 1 ounce wheatgrass juice
1 tsp. cold-pressed hemp or flax seed oil
1 peeled and pitted avocado
2 Medjool dates, pitted
1 T. fresh lemon or lime juice
¼ tsp. grated lemon or lime rind.
Dash of Ceylon ground cinnamon
1 cup of coconut water or pure non-chlorinated water

Directions

1. Place all of the ingredients into a blender and blend until smooth. (Add more water, if it’s too thick.)
2. Drink immediately, or within 20 minutes.

Variation: Add a cup of berries or mango to this smoothie for extra anti-oxidants.

copyright@nancyaddison2024

Nancy’s 7 books on Amazon are also in Audio and some of them are in large print:
 https://www.amazon.com/Nancy-Addison/e/B00E6K5KGY/ref=dp_byline_cont_pop_book_1
Nancy’s website is: https://www.organichealthylife.com

Support Nancy’s work – Donate on venmo – @Nancy-Addison

Medical Disclaimer:

Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.
Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this video or audio and the use of any products or services related to this video by you DOES NOT create a health counselor-client relationship between you and Nancy Addison, certified health counselor. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

The post 7 Anti-Aging Foods That Will Help Your Skin Glow With Health (No Spa Required!) appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

Baked cauliflower is always delicious, but when you add tahini sauce to it, the health benefits soar. Tahini is a sesame butter/paste that is popular in Middle Eastern cuisine.

“Studies show sesamol, a natural chemical found in sesame seeds and sesame oil, has antioxidant, anti-inflammatory, and anti-aging benefits. Other studies say it also has strong anti-cancer effects. Sesame seeds have more phytosterols than other nuts and seeds.“

Tahini is made of three ingredients: hulled sesame seeds, sesame seed oil, and oftentimes salt. Hulled sesame seeds are normally toasted, and then ground to create a smooth, creamy seed butter with a pourable consistency.

You can make tahini yourself from organic sprouted sesame seeds or toasted sesame seeds. Simply grind the sprouted sesame seeds in a food processor with a little organic extra virgin olive oil, and a tiny bit of mineral-rich salt, until it is smooth and creamy. Sprouting or toasting the sesame seeds makes them more digestible and removes the enzyme inhibitors.

My daughter Amanda taught me the following tahini sauce recipe over Thanksgiving. It is a marvelous way to make cauliflower or leafy greens delectable!

You can serve this sauce over any variety of vegetables or greens that you sauté or steam. It can be served over cooked brown rice or quinoa to make a main dish. Raw vegetables are also good with this sauce. This sauce is gluten-free, vegan, healthy, savory, simple, rich in protein, and delicious!

The tahini sauce with sautéed or steamed vegetables or greens makes a fantastic dish to serve at special group meals, because it accommodates people with special dining requirements.

Recipe for Roasted Cauliflower With Tahini Sauce

Ingredients

1 head organic cauliflower

organic coconut oil for cooking

mineral-rich salt to taste

1/2 or 1 cup organic raisins

1 cup tahini sauce (recipe below)

Directions

1. Preheat the oven to 350 degrees.

2. Cut up cauliflower into bite-size florets.

3. Coat the cauliflower with coconut oil and place in a baking dish. Sprinkle lightly with salt.

4. Bake the cauliflower for about 20 minutes or until it is soft enough to eat.

5. While the cauliflower is baking, make the tahini sauce and add the raisins to the mixture.

6. When the cauliflower is ready, remove it from the heat, coat the cauliflower generously with the tahini sauce and raisins.

7. Place this coated cauliflower with tahini sauce back in the baking dish and put it back in the oven for about 3 minutes, until the raisins are soft.

8. Serve warm.

Nancy’s 7 books on Amazon are also in Audio and some of them are in large print:
 https://www.amazon.com/Nancy-Addison/e/B00E6K5KGY/ref=dp_byline_cont_pop_book_1

Nancy’s website is: https://www.organichealthylife.com
Support Nancy’s work – Donate on venmo – @Nancy-Addison

Medical Disclaimer:

Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.
Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this video or audio and the use of any products or services related to this video by you DOES NOT create a health counselor-client relationship between you and Nancy Addison, certified health counselor. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

The post Baked Cauliflower With Tahini Sauce And Raisins – Gluten-free & Plant-based appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

A potato dish can be made with sweet or purple potatoes in place of white potatoes. Use a high quality, organic butter, or use organic ghee or coconut oil as the healthy fat for mashed potatoes or when baking fries. Sweet potatoes are delicious and high in fiber and beta-carotene.
For a healthy stuffing, try making one with organic sprouted rice or even wild rice. Then, bake your stuffing in a separate dish instead of cooking it inside the turkey (where it can absorb a high amount of saturated fat from the meat). Also, use vegetable broth in place of chicken broth. Doing both of these things allow the vegetarian or vegan diners to be able to enjoy that dish as well.

When making cornbread stuffing, purchase the non-GMO, organic cornmeal (which is free of the Bt toxin). This can be a great option for those guests who need to eat gluten-free. If you are feeling brave, try using blue cornmeal, which is about 30 percent higher in protein and has more zinc and iron than white or yellow corn.

Many people are now needing to eat gluten-free. Rice and corn are gluten-free, so creating a stuffing using one of these ingredients will be a wonderful option for your gluten intolerant guests.

When preparing creature (beef, lamb, pork, fowl, fish) foods, try buying humanely-raised, 100% grass fed, hormone-free, antibiotic -free, creature foods. When preparing these foods, you might try using a little orange juice and coconut oil to add moisture, and try baking it instead of frying it. If you are baking, frying or sautéing anything, use organic, pure coconut oil in place of:
non-organic lard, Crisco (which is a trans-fat), vegetable oils (which can contain GMO: corn, soy, canola, and cotton seed oil, which are toxic oils in my opinion). Pure coconut oil handles heat well and has fantastic health benefits.

You can also grill, broil, or sauté them in a little coconut oil. 
After you remove them from the heat, you can drizzle some pure, organic, extra-virgin olive oil on them and possibly top it with some lemon or lime juice, or a lemon or lime juice vinaigrette. When dining, choose skinless, white meat pieces, and then add just a tiny bit of gravy.

Now for dessert, try making a pumpkin pie! You can make a whole sprouted grain crust yourself or you can find a whole-grain ready-made crust at the store, and make my cashew crème recipe as the whipped cream for the topping. (Recipe is on page 185 in my book: “How To Be A Healthy Vegetarian”, 2nd edition.)

They now have a coconut milk whipped creme in the freezer section of most grocery stores.

I also love having a simple pitted date as a sweet treat or dessert. It’s just fruit, and it is a healthier choice.

There are delicious pre-made, frozen gluten-free, whole wheat, and organic pie crusts in many grocery store freezer sections. Wholly Wholesome is one brand. For the gluten-free family and friends, most grocery stores now have gluten-free sections in the store and also in the freezer section. You may be surprised to find a variety of delicious healthy choices there.

You can create healthier versions of traditional family recipes
 by simply buying organic and/or humanely-raised, hormone-free, antibiotic-free ingredients.

Some foods you can switch out in your recipes are:
1. Use pure coconut oil or organic 100% grass-fed butter, or pure, extra virgin olive oil, instead of Crisco or vegetables oils
2. Use whole grain sprouted flour instead of white refined flour
3. Use organic date or coconut sugar instead of white refined sugar
4. Use honey or maple syrup in place of high fructose corn syrup or agave syrup.
5. Use organic sprouted breads, crackers, or chips instead of white refined varieties

Read the ingredient labels because a lot of gluten-free foods are loaded with sugar and/or have GMO oils in them, like canola oil.

There are new FDA label regulations. Now the labels will read: “Contains a bioengineered food ingredient”. These warnings on labels will tell you they contain Genetically Modified Organisms (GMO) in the product. I highly recommend avoiding the purchase of anything which “Contains a bio-engineered food ingredient” 
on the label.

Try using an organic non-dairy milk in your recipes or for your coffee creamer. If you want it to be sweeter, blend the organic milk (like the unsweetened, vanilla coconut or hemp milk) with a little extra added vanilla or maple extract in a blender and add some pitted dates. I soak the dates in water to make them softer, so they will crème up easier, and voilà … you have a healthier version of a sweet, holiday creamer for your coffee or desserts!
When making or serving snacks, try an easy dip option such as 
a healthy high-protein hummus or nutritious guacamole. 
Cutting some cucumber, red bell pepper, carrots, or celery 
to use as dipping chips is also a great choice! If you want
to serve crackers or chips, try using a whole grain, sprouted, organic version or an organic sweet potato chip or cracker. 
(Late July is a good brand for chips and 
Mary’s Gone Cracker’s is my favorite cracker these days.)

For additional snacks that are easy for travel or on the go, 
try combinations of organic, sprouted nuts, sprouted seeds, 
pitted olives, pitted dates, raisins, dry fruits, kale chips, 
and coconut chips.

You can create a candy cane appetizer by simply arranging sliced tomatoes and mozzarella cheese alternately in the shape of a candy cane on the dish, and it’s a healthy and beautiful holiday presentation.

The cute little Santa desserts (in the photo above) are grapes 
with strawberries and slices of banana. Santa’s nose is a 
candy “red hot”, and his eyes are chocolate sprinkles. 
You use small marshmallows for the top of the Santa hat. 
There are a few marshmallow slices (which aren’t the 
healthiest of foods, but there are some healthier versions, 
if you look for them), but it is all about balance and making 
foods more nutrient dense. They are easy and fun to create! 
I taught a cooking class on making healthier holiday foods 
and we made a party of it!

Grown-ups and Children love making these! I like to use the larger wooden shish kebab skewers with a small fork on the tip to hold them, because they are more stable and longer. Be careful to help smaller children with eating them, if you are using skewers of any type.

Here are some easy substitutions I use frequently:

1. Unsweetened yogurt or cottage cheese in place of sour cream
2. Hummus or mashed avocado instead of mayonnaise for sandwiches
3. Unsweetened vanilla coconut or hemp milk in place of pasteurized dairy

With these ingredient substitutions, you can still enjoy all of the delicious flavors you love, and at the same time, you can increase your health benefits.

Eating this way, you can feel and look your very best as holiday activities continue into January. Instead of regretting what you ate, you will glow with radiant health as you welcome the New Year of 2024!

I send wishes for you, your family, and your friends to have a

Blessed, Joyful, Loving, and Healthy December!

copyright@nancyaddison2023

Nancy’s 7 books on Amazon are also in Audio and some of them are in large print:
 https://www.amazon.com/Nancy-Addison/e/B00E6K5KGY/ref=dp_byline_cont_pop_book_1

Nancy’s website is: https://www.organichealthylife.com
Support Nancy’s work – Donate on venmo – @Nancy-Addison

Medical Disclaimer:

Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.
Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this video or audio and the use of any products or services related to this video by you DOES NOT create a health counselor-client relationship between you and Nancy Addison, certified health counselor. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

The post Creating Healthy Holiday Food appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

The post Making Organic Produce (For Optimum Health ) Budget Friendly appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

It can accompany a main dish, a sandwich, or a salad.
I highly recommend purchasing certified organic corn,
because of the danger of the non-organic Bt toxin in GMO corn.

Insect-resistant crops include corn, potatoes, soy,
and cotton. Due to genetic modifications, these plants
produce an insecticide to kill insects that feed on them.

If the genetically engineered plant is killing small
insects, then what is it doing to the person who
is eating this food?

Bt toxin is an example of a poison, which is used extensively today on corn,
potatoes, soy, and cotton. The Bt toxin eats holes in the stomachs of
insects to kill them. Even though it is supposed to act only on insects,
studies are now showing that this toxin is eating holes in the digestive
systems of people who ingest these foods.

The studies show that even if you are not eating foods
genetically engineered to produce Bt toxins, but are
consuming the animals that are fed these foods,
you are getting the Bt toxin into your body. This includes the
unborn babies of pregnant mothers who eat meat from animals consuming
the Bt toxin in their feed. (1)

Here is the corn chowder recipe:

Ingredients

2 1/2 cups unsweetened coconut milk

1 frozen package of organic corn

Mineral-rich “Real” salt to taste

Directions

1. Defrost the corn.
2. Blend the the milk and almost all of the corn in a blender.
Hold out about 1/2 cup of corn to add to the soup after it’s blended.
3. Pour into a bowl, add the remaining handfuls of corn and stir, adding mineral-rich salt to taste.

Variation: For a richer soup, add 1/4 of an avocado to the blender mixture, and then top off the soup with some thin slices of avocado on top, for a lovely presentation.

vegan/gluten-free/raw

Source: 1. Aris, A, & Leblanc, S. (2011, May). “Maternal and Fetal Exposure to Pesticides Associated to Genetically Modified Foods in Eastern Townships of Quebec, Canada.” Reproductive Toxicology, 31(4), 528-33. DOI: 10.1016/j.reprotox.2011.02.004

copyright@nancyaddison2023

Medical disclaimer 

Nancy’s 7 books on Amazon are also in Audio and some of them are in large print:
 https://www.amazon.com/Nancy-Addison/e/B00E6K5KGY/ref=dp_byline_cont_pop_book_1
Nancy’s website is: https://www.organichealthylife.com
Support Nancy’s work – Donate on venmo – @Nancy-Addison
Medical Disclaimer: Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.
Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this video or audio and the use of any products or services related to this video by you DOES NOT create a health counselor-client relationship between you and Nancy Addison, certified health counselor. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

The post Easy Corn Chowder Recipe – Gluten Free, Raw, Vegan appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

However, many of our holiday foods often involve a number of rich, savory foods, creamy dips and fried foods. These foods taste good, but they don’t always make our body feel it’s best. Here are a few ingredient or food choice tips that can make our dishes healthier to share with our family and friends.

A potato dish can be made with sweet or purple potatoes in place of white potatoes. Use a high quality, organic butter, or use organic ghee or coconut oil as the healthy fat for mashed potatoes or when baking fries. Sweet potatoes are delicious and high in fiber and beta-carotene.

For a healthy stuffing, try making one with organic sprouted rice or even wild rice. Then, bake your stuffing in a separate dish instead of cooking it inside the turkey (where it can absorb a high amount of saturated fat from the meat). Also, use vegetable broth in place of chicken broth. Doing both of these things allow the vegetarian or vegan diners to be able to enjoy that dish as well.

When making cornbread stuffing, purchase non-GMO, organic cornmeal (which is free of the Bt toxin). This can be a great option for those guests who need to eat gluten-free. If you are feeling brave, try using blue cornmeal, which is about 30 percent higher in protein and has more zinc and iron than white or yellow corn.

Many people are now needing to eat gluten-free. Rice and corn are gluten-free, so creating stuffings using these ingredients will be a wonderful option for your gluten-intolerant guests.

When preparing creature (beef, lamb, pork, fowl, fish) foods, try using a little orange juice and coconut oil to add moisture, and try baking it instead of frying it. If you are baking, frying or sautéing anything, use organic, pure coconut oil in place of lard, vegetable oil or a trans-fat like Crisco. It handles heat well and has fantastic health benefits.

You can also grill, broil, or sauté them in a little coconut oil. After you remove them from the heat, you can drizzle some pure, organic, extra-virgin olive oil on them and possibly top it with some lemon or lime juice, or a lemon or lime juice vinaigrette. When dining, choose skinless, white meat pieces, and then add just a tiny bit of gravy.

Now for dessert, try making a pumpkin pie! You can make a whole-sprouted grain crust yourself or you can find a whole-grain ready-made crust at the store, and make my cashew crème recipe as the whipped cream for the topping. (Recipe is on page 185 in my How To Be A Healthy Vegetarian, 2nd edition.)

They now have a coconut milk whipping creme in the freezer section of most grocery stores.

I also love having a simple pitted date as a sweet treat or dessert. It’s just fruit, and it is a healthier choice.

There are delicious pre-made, frozen gluten-free pie crusts in many grocery store freezer sections. Wholly Wholesome and Trader Joe’s are two of the brands. Most grocery stores now have gluten-free sections in the store and also in the freezer section. You may be surprised to find a variety of delicious healthy choices there.

Try using non-dairy milk in your recipes or for your coffee creamer. If you want it to be sweeter, blend the milk (like the unsweetened, vanilla coconut or hemp milk) with a little extra added vanilla or maple extract in a blender and add some pitted dates. I soak the dates in water to make them softer, so they will crème up easier, and voilà … you have a healthier version of a sweet, holiday creamer for your coffee or desserts!

When making or serving snacks, try an easy dip option such as a healthy high-protein hummus or nutritious guacamole. Cutting some cucumber, red bell pepper or celery to use as dipping chips is also a great choice! If you want to serve crackers or chips, try using a whole grain, sprouted, organic version or an organic sweet potato chip or cracker. (Late July is a good brand for chips and Mary’s Gone Cracker’s is my favorite cracker these days. Trader Joe’s has a delicious organic corn chip.)

For additional snacks that are easy for travel or on the go, try combinations of organic, sprouted nuts, sprouted seeds, pitted olives, pitted dates, raisins, dry fruits, kale chips, and coconut chips.

The cute little Santa appetizer the lady made in my healthy holiday food cooking class that I taught last month (in the photo above) is simply a banana with a strawberry hat.  Santa’s nose is a candy “red hot”, and his eyes are chocolate sprinkles. You use large marshmallows cut to make the white hat brim and a small marshmallow for the top of the Santa hat. There are a few marshmallow slices (which aren’t the healthiest of foods, but there are some healthier versions, if you look for them), but it is all about balance and making foods more nutrient-dense. They are easy and fun to create! Children and adults love making these! I like to use the larger wooden shish kebab skewers with a small fork on the tip to hold them, because they are more stable and longer. Be careful to help smaller children with eating them, if you are using skewers of any type.

Here are some easy substitutions I use frequently:

1. Unsweetened yogurt or cottage cheese in place of sour cream

2. Hummus or mashed avocado instead of mayonnaise for sandwiches

3. Unsweetened vanilla coconut or hemp milk in place of dairy

With these ingredient substitutions, you can still enjoy all of the delicious flavors you love, and at the same time, you can increase your health benefits.

Eating this way, you can feel and look your very best as
holiday activities continue into January. Instead of regretting
what you ate, you will glow with radiant health as you welcome the New Year of 2023!

copyright@nancyaddison2023

Nancy’s 7 books on Amazon are also in Audio and some of them are in large print:

 https://www.amazon.com/Nancy-Addison/e/B00E6K5KGY/ref=dp_byline_cont_pop_book_1

Nancy’s website is: http://www.organichealthylife.com

Support Nancy’s work – Donate on venmo – @Nancy-Addison

Medical Disclaimer: Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.

Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this video or audio and the use of any products or services related to this video by you DOES NOT create a health counselor-client relationship between you and Nancy Addison, certified health counselor. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

The post Healthier Holiday Foods appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

Many of you may be cooking outdoors this month. This is a great vegan/vegetarian version to serve plant-based diners. I used to take a portobello mushroom with me whenever I went to cookouts and I wanted to have something plant-based to eat with everyone. I have made this for many non-vegetarian Texans with great success, much to their surprise!

This was one of Larry Hagman’s (also known as J. R. Ewing, in the television show “Dallas”) favorite meals. I would make this for him when I was his chef & nutritionist, when he had throat cancer and diabetes. I had him on a very strict healthy diet, and I would serve this to him when he was craving something “meaty,” like a hamburger.

Mushrooms are nutrient-dense and have fewer calories than meat. They have also been found to prevent cancer.

According to a study conducted by The University of Western Australia in Perth, eating mushrooms daily may reduce breast cancer risk by nearly two-thirds.

The study, conducted in China, looked at more than 2000 women, half of whom had suffered from breast cancer. Researchers found that the women who ate a third of an ounce of fresh mushrooms every day had lowered their risk of developing a tumor by 64 percent. (1)

Dried mushrooms didn’t have quite the same benefit, but still reduced the risk “by around half.”(2)

It is certainly great to have the reinforcement of knowledge that mushrooms are such a healthy food.

Portobello mushrooms contain a variety of B-complex vitamins (including vitamin B6, thiamine, and folate), are an excellent source of riboflavin, pantothenic acid, and niacin. Protein (complex amino acids), selenium, lysine, zinc, copper, manganese, and iron are some additional benefits of eating this mushroom.

Portobello mushrooms are a great alternative to meat, because of their meaty texture and flavor.

The quantities in this recipe are enough for one person.

Ingredients:

1 large portobello mushroom

3 T. organic coconut liquid amino sauce or teriyaki sauce

1 whole, sprouted-grain hamburger bun or bread (I love the Alvarado Bakery hamburger buns)

¼ cup sliced goat cheese (from goats that are grass-fed and humanely raised, or you can use a vegan goat cheese)

Directions:

1. Brush off the mushroom and remove the stem. (Save the stem to cut up and use in a stir-fry or pasta dish later.)

2. Soak the mushroom in your choice of sauce for at least five minutes (although 30 minutes is even better).

3. Grill, or bake at 350°F, just until thoroughly warm, making sure it is moist with the amino sauce or teriyaki sauce.

4. Warm or toast bun.

5. Place the goat cheese (if using) on top of mushroom and leave in oven for just a couple of minutes to soften the cheese.

6. Remove mushroom from grill or oven and place on bun.

7. Serve immediately.

Variations:

1. For a vegan version, you can use sliced avocado instead of goat cheese. It’s a really delicious addition to this sandwich.

2. You can add a few leaves of romaine lettuce, or tomato slices, or onion, but I found it is simply delicious just with the goat cheese.

Source: 1,2, & 3. “Eating mushrooms daily ‘may cut breast cancer risk by two thirds’.” (16 March, 2009). The Telegraph. Click here for the link.

copyright@nancyaddison2015

Nancy’s 7 books on Amazon are also in Audio and some of them are in large print:

 https://www.amazon.com/Nancy-Addison/e/B00E6K5KGY/ref=dp_byline_cont_pop_book_1

Nancy’s website is: http://www.organichealthylife.com

Support Nancy’s work – Donate on venmo – @Nancy-Addison

Medical Disclaimer: Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.

Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this video or audio and the use of any products or services related to this video by you DOES NOT create a health counselor-client relationship between you and Nancy Addison, certified health counselor. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

The post Portobello Mushroom Burger Recipe appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

We all want to be our healthiest and have radiance from the inside out. We may also wish to get in shape for the warmer weather, when we wear shorts or a swimsuit.

So, where to start?

Eating locally grown, fresh organic foods has many benefits for health and weight loss. When we get healthier, our weight usually adjusts itself.

Local, fresh, organic food that has been ripened on the tree or vine is packed with salvestrols. These have natural cancer-fighting properties and more nutrients. For example, Vitamin C, chromium, and sulfur are a few critical nutrients that are very fragile and often get damaged in storage, packing, and transport.

I am always encouraging you to purchase organic, non-GMO foods because chemical fertilizers and pesticides destroy these critical nutrients in the soil and food, as well as add high synthetic estrogen to the foods, which can seriously throw off your hormone levels. This high level of synthetic estrogen is especially harmful to children, particularly male children.

Glyphosate (an herbicide and known carcinogen), the commonly used toxic poison that kills all life it touches, is harmful for many reasons. The most harmful reason is that glyphosate blocks the shikimate pathway, which is critical for the body to obtain “essential” aromatic amino acids, which are vital for health.

Even in the colder months, I’ve found that the local farmers have an abundance of fresh, organic vine-ripened foods from their greenhouses.

Find a local farmers market and enjoy a weekend outing to stock up on fresh food for the next few days or week, and meet a local farmer.

You can look up Farmers Markets near you by using the Local Harvest website and the NRDC (National Resources Defense Council’s) Local Food website to see what markets are near you.

By eating more fresh, whole, organic, non-GMO food in its natural form, you can restore your health, vitality, and a healthy weight.

This can be as simple as having a diet that is 80 percent whole, raw, organic, non-GMO, unprocessed food. It can have life-changing results.

Whole, raw, organic foods will feed the body on a deep, cellular level without stressing it as much as cooked food does.

People who consume fresh, uncooked foods find they don’t need to eat as much and they feel more satisfied. I think it is because their body is truly getting the nutrition it needs.

One big reason that fresh, whole plant-based foods are so beneficial to health is because they are high in fiber. Fiber adds bulk to your diet and fills you up more effectively than refined, processed foods. Many of the thicker, denser fibers in foods, like cruciferous vegetables, are called pre-biotics, because they support the health of the immune system, which is made up mostly of probiotics (good bacteria).

Eating more fiber-rich foods can help control your appetite so you take in fewer calories. Studies show that a diet that is high in fiber, made up of fresh fruits and veggies, can also help the body reverse diabetes, heart disease, and many cancers.

So, buy a rainbow of colorful, fresh, organic fruits and veggies for your meals this month. Give your body the nutrients it needs to create the health and vitality you desire.

Our body is our temple. Let’s honor that temple and give it the quality food it truly deserves. In this way, you will have radiant health from the inside out!

copyright@nancyaddison2019

Nancy’s 7 books on Amazon are also in Audio and some of them are in large print:

 https://www.amazon.com/Nancy-Addison/e/B00E6K5KGY/ref=dp_byline_cont_pop_book_1

Nancy’s website is: http://www.organichealthylife.com

Support Nancy’s work – Donate on venmo – @Nancy-Addison

Medical Disclaimer: Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.

Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this video or audio and the use of any products or services related to this video by you DOES NOT create a health counselor-client relationship between you and Nancy Addison, certified health counselor. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

The post Create A Program For Health & Vitality! appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

Wade’s website with 10% off to Nancy’s viewers:
www.bioptimizers.com/healthylifestyle

Nancy Addison is a certified health counselor, nutritionist, chef, as well as a radio show host, who teaches people about living a healthier, happier life through nutrition and lifestyle. She has appeared on NBC, Fox, CBS, and in documentaries ( “Eating You Alive”). You can reach her on her website, Organic Healthy Life, or find easy, healthy recipes in Nancy’s books (which are half cookbook).

The information from Nancy Addison and Organic Healthy Lifestyle LLC and
Wade Lightheart is not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration (FDA). We strongly encourage you to discuss topics of concern with your health care provider.

Medical Disclaimer: Information provided in this video, email, article, book, podcast, website, email, etc. is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC, AADP and Wade Lightheart. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professionals, or any information contained on or in any product label or packaging. I make no claims about healing anything.

Limits of Liability and Disclaimer of Warranty:
The author and publisher are not liable for the misuse of this material. This article, website, podcasts, and books are strictly for informational and educational purposes. Nancy Alisa Gibbons Addison and Wade Lightheart offer information and opinions, not a substitute for professional medical prevention, diagnosis, or treatment. Please consult with your physician, pharmacist, or healthcare provider before taking any home remedies or supplements, or following any treatment suggested by Nancy Addison or by anyone listed in the books, articles, or other information contained here. Only your healthcare provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs or diagnose your particular medical history.

Nancy is well-versed in the art of health and nutrition, having studied with world-renowned Doctors and nutritionists as well as having received certification from various Institutes and Universities including, but not limited to:

Certified Health Counselor by Columbia University Teachers College

Graduate and Certified Health Counselor of The Institute of Integrative Nutrition

Board Certified Health Practitioner with The American Association of Drugless Practitioners

The post Wade Lightheart & Nancy Addison Discuss Digestion, The Gut And The Brain Connection appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

I’m from Texas, and on New Year’s Day, we ALWAYS serve black-eyed peas with our meal, because they are supposed to bring us good fortune!

This tradition began in the southern states after the Civil War. The northern troops, especially those who were serving under General Sherman, would destroy all of the foods, crops, and livestock that they couldn’t carry with them. The crops of “field peas” and corn, which were considered by them to be only good for animal food, were left undestroyed. There were many people in the south who survived the war thanks to the peas and corn that were left, thus giving them a “good luck” reputation. The peas are meant to represent coins.

Mustard greens or collards are usually served with the peas to represent paper money. In the south, corn bread and rice are generally accompaniments to this meal. This tradition has spread throughout the country. The common commercial pea we see today is the California black-eyed pea. It is pale with a prominent black spot. This highly nutritious legume was promoted by George Washington Carver. It was valuable as a crop, because it added nitrogen to the soil. The black-eyed pea is also high in calcium, folate and vitamin A, as well as being a great source of fiber.

The blossoms produce large amounts of nectar, so they are grown in many places where honey is produced. The large amount of pollinators that consume this nectar make the use of pesticides much more strictly regulated. I always suggest buying organically grown foods, when possible. Cooking legumes is really very easy. Many people don’t like to eat legumes, because they think they are hard to digest, and that they produce gas. However, there are a few tricks to cooking that help with the digestibility of the legumes.

Soaking the peas in purified water to sprout them before cooking them helps break down the enzymes and remove the antinutrients (phytic acid) that are present in peas, and also in beans, seeds, legumes, and nuts.

I also add some kombu seaweed and ground-up caraway seeds to my peas as I soak and cook them. The seaweed and caraway seeds help the process to further break down the anti-nutrient enzymes, so the legumes are even more easily digestible. You can add the caraway seeds to the soaking water, and then also keep the seeds when you drain off the water with the peas, and add them to the cooking water.

Since it is the start of a new year, and we definitely want to have the best health possible, here are some of the extra health benefits of adding caraway seeds to your pea, lentil, and bean recipes. Caraway seeds are high in: nutrition, antioxidants, and fiber. They have been found to help with weight loss, digestion, fighting cancer cells, and stabilizing blood sugar.

Always sort, rinse, and drain your black-eyed peas before soaking. The peas will double in volume when soaked and cooked, so measure out one cup of peas to soak, for every additional cup you need and adjust the recipe accordingly. (I measure out one cup of peas to soak for each guest.)

I frequently make a larger amount than I require. In this way, I can freeze the extra (in little glass oven-to-freezer dishes),
to easily enjoy in future meals.

Recipe of the Month

Basic Black-Eyed Peas

Serves 4

Ingredients:
2 c. black-eyed peas
1 small piece kombu seaweed (optional)
1 T. extra virgin, pure coconut oil
½ c. red onion, chopped
2 T. jalapeño, chopped (keep the seeds if you want it hotter, discard the seeds if you don’t want it spicy hot)
1 tsp. unrefined sea salt
½ tsp. ground black pepper
½ tsp ground caraway seeds (optional)

Directions:
1. Soak black-eyed peas, caraway seeds, and kombu seaweed for 12–18 hours or more, in purified water. (You are removing antinutrients (phytic acid) and making the peas more digestible.)
2. Discard soaking water. (You can discard the seaweed now.)
3. Put black-eyed peas and caraway seeds in a large pot, and add enough water to cover peas plus an additional inch. Bring to a boil.
4. Take off the stove and drain water. Be careful not to burn yourself. (This step of changing out the water again is optional, but it does make the beans even more digestible.)
5. Add enough new water to the pot to cover the peas and seeds by about an inch. Add the coconut oil, chopped onion, chopped jalapeños, mineral-rich sea salt, and freshly ground black pepper. (Adjust to your taste, the salt and pepper.)
6. Bring to a boil, then reduce heat and simmer 30–45 minutes, or until the peas are soft.
7. Remove from heat and serve warm.

Notes:
1. If you don’t have time to soak the black-eyed peas and caraway seeds overnight, you will have to cook them a little longer and they may not be as digestible, because the antinutrients (phytic acid) have not been removed. “Antinutrients are natural or synthetic compounds that interfere with the absorption of nutrients.” (1) Sprout peas and seeds to remove the antinutrients.

You can sprout them by soaking them in non-chlorinated water for 12–18 hours. Larger peas or beans need longer soaking time to sprout and remove the antinutrients (phytic acid). Pour off the water in which they were soaked.

2. Kombu seaweed can usually be found in the Asian foods area of Healthy Grocery Stores and other food stores. Buy certified organic seaweed. Seaweed contributes many nutrients to any recipe, and also helps break down the enzyme inhibiting in beans, peas, and seeds, so they are more easily digested. (2)

You can discard the kombu seaweed after soaking or cooking. I add kombu seaweed to almost all of my soups and beans when I am cooking them. There are a variety of seaweeds to choose from. (I order mine from New Zealand.) They all have a variety of nutrients in them. Flavors vary. Experiment!

Variations:

1. For a little sweeter flavor, add a teaspoon of raw honey or maple syrup after the pot of beans is removed from the heat.
2. I am from Texas and I love jalapeños. Jalapeños are full of vitamins, minerals, fiber, and antioxidants. Jalapeño seeds can be very hot, so discard the seeds if you don’t want it spicy hot, but keep them if you like your food hot and spicy.

You can use whatever hot or mild pepper is available to you, that you like. You can also use pickled or candied peppers (jalapeños) for a different taste version of this dish. If you want more nutrition from the jalapeños, then add them after you remove the pot from the heat, instead of when cooking, so the enzymes remain alive.

Enjoy a healthy, nutritious New Year’s Day meal with southern, traditional Basic Black-eyed Peas!!

Happy New Year Everyone And Bon Appetit!

Sources:

1. “Antinutrients are natural or synthetic compounds that interfere with the absorption of nutrients. A. Protease inhibitors (e.g., Bowman–Birk trypsin inhibitor in soybeans (Birk, 1985), which inhibit trypsin, pepsin, and other proteases in the gut, preventing digestion and absorption of proteins and amino acids. B. Phytic acid in the hulls of nuts, seeds, and grains, which has a strong binding affinity for calcium, magnesium, iron, copper, and zinc, preventing their absorption.” https://www.sciencedirect.com/topics/food-science/antinutrients

2. Inactivation Methods of Trypsin Inhibitor in Legumes: A Review – https://onlinelibrary.wiley.com/doi/full/10.1111/1750-3841.13985

copyright@nancyaddison2020

You can find this and other healthy recipes, in my “How To Be A Healthy Vegetarian” Book/Cookbook 2nd edition.

Here is her author page on Amazon. Author.to/nancyaddison

Nancy’s social media links:
Youtube – Nancy Addison https://www.youtube.com/user/nancyaddison/videos

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The information from Nancy Alisa Gibbons Addison, Organic Healthy Lifestyle is not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration (FDA). We strongly encourage you to discuss topics of concern with your health care provider.

Medical Disclaimer: Information provided in this video, article, book, podcast, website, email…. is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC, AADP. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professionals, or any information contained on or in any product label or packaging.

Limits of Liability and Disclaimer of Warranty

The author and publisher are not liable for the misuse of this material. This video, article, website, podcasts, and books are strictly for informational and educational purposes. Nancy Alisa Gibbons Addison offers information and opinions, not a substitute for professional medical prevention, diagnosis, or treatment. Please consult with your physician, pharmacist, or healthcare provider before taking any home remedies or supplements, or following any treatment suggested by Nancy Addison or by anyone listed in the books, articles, or other information contained here. Only your healthcare provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs or diagnose your particular medical history.

Nancy’s website: https://www.organichealthylife.com

For more information about Nancy Addison and her work please visit her website at www.organichealthylifestyle.com

The post New Year’s Traditions With Black-Eyed-Pea Recipe (Gluten-free & Vegan) appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

Geoff’s website for clean machine: https://cleanmachineonline.com/

Medical Disclaimer: Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC and Geoff Palmer. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.

Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

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Bananas are high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin, which can lift your mood.

Cacao is a good source of magnesium, which reduces anxiety
and boosts the mood, as well as helps the function of over
300 enzymes in the body. Magnesium is also essential for bone and teeth structure.

You will need to start this recipe the day before or a few hours before you wish to serve them.

You will need some parchment or wax paper to allow them to dry after they are dipped into the mixture. Another option is to coat the bottom of a dish with healthy coconut oil so they hopefully won’t stick to the dish as they dry.

Recipe For Chocolate-Covered Bananas On A Stick

Ingredients

Ripe bananas (the number depends on how many you wish to make.)

Raw cacao nibs or dark chocolate chips (about 1/4 cup for each banana)

Raw, organic coconut oil or avocado oil (Adjust the oil for the amount of chocolate you are melting. I use about ¼ cup of oil to each ½ cup of chocolate.)

Optional: Ground-up Sprouted Nuts, sprouted seeds, or coconut flakes for coating the chocolate bananas (choose what you enjoy with chocolate and bananas.)

Directions

1. Cut ripe bananas in half. Then place a popsicle stick in the flat end of the banana, where it is cut, and slide it halfway up the banana.

2. Wrap the bananas in parchment paper, then wrap them in foil and freeze them.

2. If using a ground-up mixture to coat the chocolate-dipped bananas in, place them in separate shallow glass dishes and set aside.
3. Take some organic coconut oil and start to melt it in the top of a double boiler.

5. Put the coconut oil and cacao nibs or dark chocolate chips in a double boiler and stir them, and melt the mixture until it’s creamy.

The post Chocolate Covered Bananas On A Stick – Gluten-free & Vegan appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

The bright orange color of the carrots is the beta-carotene, an antioxidant, that gets converted into Vitamin A when we ingest it. Carrots are packed with vital nutrients and health benefits.

Raisins are a good source of carbohydrates for energy. Raisins are also rich in B vitamins, iron, and potassium. This might seem surprising, but compounds found in raisins fight bacteria in the mouth that cause cavities and gum disease.

Ingredients:
1 bag carrots, unpeeled, grated
1–2 c. raisins
¼ c. mayonnaise (Primal Kitchen is one brand I recommend)

Directions: 



Mix all ingredients together and enjoy!

Variations:

1. Substitute ¼ cup orange juice mixed with 2 tablespoons raw, organic, extra virgin, pure coconut oil for the mayonnaise.
2. Add chopped walnuts or pecans to the salad.
3. Substitute chopped dates for the raisins.

I hope you love this recipe!

Please like this post and make a comment

and share this with your loved ones.

The post My Grandmother’s Carrot Salad Recipe appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

Rather than swinging through various diets, it is more important and sustainable to develop a healthy lifestyle and diet that works best for you. This includes not only what to eat or what not to eat, but also how to maintain an active and wholesome lifestyle.
Here are 8 of my top suggestions to help you reach and maintain your optimum weight and goals simply and successfully. They will help you live a healthier life.

1. The first part of an effective, healthy weight loss program should focus primarily on consuming fresh, whole, organic plant-based foods.

If you are really serious about losing weight and getting healthier, then cutting out or down on meat, chicken, fish, dairy or egg-based foods is the optimal way to begin, for at least the first two weeks of your program. The main reason to do this is for your health.

In fact, a recent study was done with 6,000 people between the ages of 50 and 65, who reported eating high creature-sourced protein (for example: beef, pork, lamb, fowl, fish, dairy and eggs). This US Dietary Survey showed that these people not only had a 75 percent increase in dying from ANY cause, but also a quadruple increase in cancer death risk and a quintuple greater increase in death from diabetes, when compared with the low protein intake group.

It is important to note that these associations were either greatly lessened or completely eliminated if the proteins were vegan (plant) based. The composition of amino acids, (building blocks of protein), that are derived from animals (beef, pork, lamb, chicken, fish, dairy and eggs) is different than from plant proteins. What we need are the amino acids, not the proteins themselves.
Focus on eating fresh, whole vegetables and fruits, and avoiding all boxed and packaged foods (which are often highly processed and filled with preservatives). It may feel overwhelming at first, but try to stick with it and it will become easier the more you do it.

2. This healthy lifestyle plan also involves getting yourself moving. Exercise is important for everyone and is necessary to keep your body healthy.

We need to move! If you can’t stand up, then move while seated. Exercise your arms and upper body, if that is all you can do at the moment. For example, while sitting at your desk or sitting in the car, stretch your arms. Stretch and move as much as possible. If you can move more than that, then do what you can or what best fits your body for at least 30 minutes per day, four times per week. Those who can walk, should walk for a minimum of 30 minutes per day (or at least four times per week), preferably in a brisk manner.
Studies show that when you exercise before breakfast, it stabilizes your blood sugar immediately and energizes you for the rest of the day. Also, people who exercise before breakfast lose weight quicker.

In addition to this, if you add short bursts of high intensity to your workout, it can increase your fat burn by up to 36%. For example, if you are walking, add a minute or two of jogging to your walk. If you are on a treadmill, add a minute or two of a faster, more intense pace to the workout intermittently. It is so easy to do, and, wow, what a difference it can make!

Try picking up a new fun form of exercise, such as dance classes or yoga. It’s important to get your body moving on a regular basis.
When you feel ready, increase your exercise time to 45 – 60 minutes every day. If you miss a day, don’t get upset with yourself. Simply get back to your routine again tomorrow. Always be kind to yourself. Just pick up where you left off and get going again. Ideally, we should exercise every single day, even if it’s something as basic as walking or taking the stairs.

Getting your body oxygenated and your circulatory system moving is important to maintaining an active metabolism. It is also very helpful to your overall health and well-being.

3. Start doing weight training!
Weight training doesn’t have to be too heavy. Find what works for you. Weight training increases bone density, and it improves muscle mass, balance, and connective tissue strength. It also increases your metabolism!
Weight training should be a priority if you really want to burn more fat. Lifting weights raises your metabolism long after you finish working out. It is estimated that your metabolism can stay elevated up to 39 hours afterwards! As you build more muscle, muscle is more metabolically active than fat. Some estimate that each extra pound of muscle you gain burns 30 or more extra calories a day. It’s estimated that a pound of muscle burns six calories at rest, compared to two calories burned by a pound of fat.

4. Always eat sitting down at some form of table.
This does not mean eating in the car. In fact, a good lifestyle means to never eat in your car, standing up, walking, or in front of the refrigerator. If you are hungry and standing at the refrigerator, pull up a chair! No, just kidding—but really, don’t stand at the refrigerator and eat! Instead, simply take something out, put it on a small plate, and then sit down at the table to eat your food slowly and mindfully. Enjoy each bite, and chew your food thoroughly. Savor your food and enjoy it. Make it an experience that is fun, enjoyable, and relaxing.

5. Chew your food completely without washing it down with liquids.
In other words, do not drink liquids with your meals. When we are eating our meals, the most important thing is to digest our food completely, absorb the nutrients, and get the waste out of our body as efficiently as possible.
When we drink liquids with our food, we are watering down our digestive juices in our stomach, and the food is not as effectively digested. We also may not chew our food as thoroughly if we wash it down with a liquid. So try to avoid liquids with your meals. Chew your food as completely as possible, until it is almost liquid by the time you swallow it.

6. Eat three good meals a day with little or no snacking.
Eating a healthy breakfast and lunch is an important key to health. Don’t nibble here and there. Snacking can add up quickly without your even noticing how much you actually eat. Small snacks can also make your body dependent upon constant nourishment.
Why would your body consume unwanted extra weight (fat), if it is never hungry? You need to give your body a reason to burn off that weight!

Get your food out, prepare your meal, and put it on a small plate. Sit down and take time to chew your food well. Savor your meals, relax, and enjoy.

7. Drink half your body weight in ounces of water per day. This means if you are 100 pounds, you would drink 50 ounces of water every day. Quality water is important. Water is a unique element. According to my research, water should have electrolytes and be free of chlorine and fluoride. Electrolyte is a fancy medical term for the word salt. The salt that is unrefined and mineral rich contains an abundance of electrolytes (for example: Bolivian Rose Salt or Himalayan Salt). This not only increases the health properties of water, but it also allows for better absorption into our bodies. Water is important to life.

More than 66% of our body is water. Everyone needs to stay hydrated every single day by drinking high-quality water. (An effective, inexpensive, and portable water filter that you can purchase is the Zero Water Filter Pitcher.) This may be one of the most important things we can do for the health of our body.

The best time to have water is the first thing in the morning when we wake up. This starts the hydration process immediately. Whatever we put into our body first will be absorbed like a sponge, so this is the ideal time to have a large glass of water. It is widely known that many diseases are caused by cellular dehydration. Therefore, it is imperative to stay hydrated in order to avoid disease.
Even in the winter, when we may not feel like we need to drink as much water, we need to stay just as hydrated as we do in the summer.

8. Cut wheat and corn out of your diet.
Wheat and corn should be greatly reduced or completely eliminated from your diet. Wheat has the unusual characteristic of being able to raise blood sugar rapidly. Additionally, due to today’s genetic modification of wheat, it now contains up to 80% more gluten than it did 100 years ago.

Gluten is the glue-like substance that is part of various grains. When we eat wheat or other grains that contain gluten (and are refined, highly processed, or have had the fiber removed), it is quite literally like eating glue. If you do choose to eat it, eat organic, non-GMO, and whole, sprouted grain varieties.

Also, according to Dr. Steven Greer, in 1960, Archer Daniels purposely developed a variety of wheat with a protein called gliadin, to have more addictive characteristics in it than cocaine or heroin. You can find this gliadin protein in wheat, rye, and barley. You may also find it in oats, even though oats are gluten free.

He said they developed it to have unnatural molecules in it that trick the thyroid into thinking it is T1, T2, T3, and T4, but it is not. This creates chemical imbalances. What this will do is effectively shut down the thyroid, which is our master gland that controls many of our bodily functions. The person who ingests this wheat (grain) variety will be unable to get enough energy, and this leads to depression.
Dr. Greer and David Wilcock said this became public knowledge from four of the scientists who worked on this food for the Archer Daniels Company and reported this to the Christian Broadcasting Network. Gliadin has also been found to create permeability of the intestines. These are some of the reasons why so many people are having intestinal problems, thyroid problems, and are finding that they can’t eat wheat or wheat products. As we can see, it’s not just the gluten that is causing these health problems. (I personally think this should be illegal.)

Corn is not only high in sugar, but is also prone to molds and funguses that can be toxic to us and compromise our immune systems. Most corn today is grown as a genetically modified food, which has a Bt toxin built into it. Studies show that this toxin can eat holes in the stomach and intestinal tract, which causes leaky gut, gluten intolerance, and many other health problems. This Bt toxin is in many GMO (genetically modified) foods, such as soy.

In conclusion, if you commit to this healthy lifestyle (regular exercise, some weight lifting, and wholesome foods) and diet (completely organic, non-GMO, vegetarian or vegan, gluten-free and mostly living, raw food), you can lose anywhere between 5 and 15 pounds per week. It depends on you!

Be sure to read ingredient labels, because corn, soy, and wheat are used in almost all processed foods in one form or another. Become a savvy ingredient label reader!

Find what works best for you by listening to your heart and your own body. You are the best guide and judge of your body and your health. For many of us in transition, whether with new food choices or with life in general, it takes baby steps. Becoming a healthier person is a journey. Simply start the journey, and see where it takes you!

Special Note for a healthier New Year:

If you or someone you love is struggling with addiction problems, here is an on-line therapy program that may be able to help. Click here for the website.

Nancy Addison is a certified health counselor, nutritionist, chef, as well as a certified practitioner of Psychosomatic Therapy. She teaches people about living a healthier, happier life through nutrition and lifestyle. She has appeared on NBC, Fox, CBS, and in documentaries (one example- “Eating You Alive”). You can reach her on her website, Organic Healthy Life, or find more easy, healthy recipes in Nancy’s books. Here is her author page on Amazon. Author.to/nancyaddison

copyright@nancyaddison2020

The information from Nancy Addison and Organic Healthy Lifestyle LLC is not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration (FDA). We strongly encourage you to discuss topics of concern with your health care provider.

Medical Disclaimer: Information provided in this article, book, podcast, website, email, etc. is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC, AADP. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.

copyright@nancyaddison2019

The post Quality Food For A Healthier New Year appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

Omega-6 fats are inflammatory. Omega-3 fats are anti-inflammatory. For that reason, I avoid and recommending avoiding using too many almonds or drinking almond milk. I use unsweetened, vanilla hemp, or coconut milk these days rather than almond milk; and, I consume a mixture of sprouted nuts and seeds, instead of eating large amounts of almonds by themselves.

Almond milks today are made with pasteurized, unsprouted, and non-organic almonds. Therefore they are void of the nutrition you are desiring. Almonds, being a seed, are high in phytic acid and enzyme inhibitors, which makes them extremely hard to digest and can prevent your body from absorbing nutrients. Also, recent news has come out that the commercial brands of almond milk are actually thickened with carrageenan and not almonds!   This is bad, not only because they were deceiving people, but also because carrageenan can cause ulcers and gastrointestinal tract problems.

I love almonds, but by law, all almonds in the US have to be pasteurized, so all the almonds you are buying at the store have had the nutrition pasteurized out of them. If they say “raw” in the store, that doesn’t mean they haven’t been pasteurized or irradiated. In order to get almonds that still have the nutrients, you have to buy organic, raw, unpasteurized ones.

Here are a few almond brands that are organic, raw and unpasteurized:

1. Terrasoul Superfoods –  2 pounds –  $24.99
2. BH Almond Ranch 3 pounds – $24.95
3. Food To Live  1 pound – $18.98

In conclusion, enjoy raw, unpasteurized, sprouted almonds when you can, but make sure you balance the omega 3’s when enjoying them. Try having them with a mixture of other sprouted nuts and seeds (like walnuts and pumpkin seeds) that are higher in omega-3 fatty acids to balance them out,

I write about all kinds of this information in my 6 award-winning books in detail. My Universal author link: Author.to/nancyaddison

By Nancy Addison CHC, AADP

copyright@nancyaddison2019

Nancy Addison is a certified health counselor, certified in plant-based nutrition, certified raw food chef, certified in Health-Supportive Cooking, and certified in Mediterranean Cooking. Nancy has written award-winning books on health, nutrition and cooking. You can reach her on her website, Organic Healthy Life, or find more easy, healthy recipes in Nancy’s books, using her universal author link for amazon: Author.to/nancyaddison

The information from Nancy Addison and Organic Healthy Lifestyle LLC is not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration (FDA). We strongly encourage you to discuss topics of concern with your health care provider.

Medical Disclaimer: Information provided in this article, book, podcast, website, email, etc. is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC, AADP. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professionals, or any information contained on or in any product label or packaging.

The post The Truth About Almonds And Almond Milk appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

We may not be able to prevent ourselves or our loved ones from being affected by daily stresses, but we can choose how we react to them, and how our body is able to handle them.

Being a health counselor and nutritionist, I understand that most people these days need some help once in a while with boosting our mood, reducing or handling stress more effectively, or overcoming depression. There are a number of foods and supplements that can help reduce the effects of stress on our health, help us to sleep better, and fight depression. In this article, I am also going to discuss a few things to avoid in processed or restaurant foods, as well as use of antibiotics, that can be unknowingly contributing to anxiety or depression.

A basic first step is to eat a well-balanced diet of organic fresh fruits and vegetables. I recommend always buying organic, non-GMO foods when possible, because they will have a much higher nutrient content, and less chemical toxins for your body.  Eating a more plant-based diet is recommended.

Some of these plant-based foods are listed below.

Lentils, chickpeas, beans, and quinoa are a wonderful source of protein, but in addition to this, they are rich in B vitamins. The B vitamins have a calming effect on the body. B vitamins can enhance our mood and help reduce anxiety.

Beans and legumes are healthful boosters of both dopamine (essential for the normal functioning of the central nervous system) and norepinephrine (It’s known as the the stress hormone, because it is released in times of high anxiety “fight or flight” situation.), which are both neurotransmitters. (Neurotransmitters are complex chemical couriers that coordinate communication between neurons, which in turn influences every cell, tissue, and system in our body.) What we eat affects the formation of neurotransmitters, and some diet-related neurotransmitters have a significant effect on our mood, our appetite and our cravings.

Romaine lettuce, spinach, turnip greens, mustard greens, parsley, collard greens, broccoli, cauliflower, beets, citrus fruits, lentils, basil, arugula, sunflower seeds, and mushrooms all contain the nutrient folate (B9), which helps us attain a calmer mood.

Enjoy yellow, orange and red fruits and vegetables. Papayas, beets, apples and red bell peppers have Vitamin A, Vitamin C, and folate, which enhance mood, energize, and repair cells damaged from stress. It is wonderful how eating a piece of fresh fruit can help calm the brain.

 Green vegetables like romaine lettuce, spinach, turnip greens, mustard greens, parsley, collard greens, broccoli, cauliflower, beets, and lentils are packed with Vitamin A.

Celery and celery seeds have been found to help lower blood pressure, reduce risk of cancer, lower LDL (bad cholesterol), reduce inflammation, and prevent age-related vision loss. It has been found to aid in the growth and development of nerve cells, creating a soothing effect for nerves. I like having a glass of pure, freshly juiced celery juice by itself a few times a week for the health benefits.

Eat foods that are purple. These foods contain anthocyanin antioxidants, which can help reduce inflammation which contributes to bad moods. Purple foods include wild blueberries and purple potatoes.

 Wild Blueberries have been found (in a fully controlled double-blind study) to prevent low mood and depression. The study examined the effects of the flavonoid-rich blueberries on mood in young people, and found that the blueberries significantly boosted mood, which in turn helped prevent depression in the young people. Wild blueberries have twice the antioxidant power of regularly cultivated blueberries, and more antioxidants than twenty other fruits and vegetables, including cranberries, strawberries, plums, raspberries, and even cultivated blueberries.

 Purple potatoes were considered “treasures” of the Incas. Purple or otherwise, don’t peel these purple potatoes.  The skins of vegetables and fruits commonly contain high levels of antioxidants and nutrients, and are frequently much greater than the fruit or vegetable itself. (This also applies to skins you would not normally think to consume, like lemon skins).

The purple potato skins contain iodine, which is the main nutrient that supports your thyroid and helps stabilize hormone levels. This will help prevent mood swings. One of the particular health benefits of purple potatoes are that they can stop the blood vessels from feeding cancer cells, they boost the immune system and help in digestion health.

My children always loved it when I made purple mashed potatoes when their friends came over for dinner. It made our dinner more colorful and fun.

In addition to fresh fruits and vegetables, here are some effective stress-reducing foods and supplements you can add to your diet –

Maca root is a wonderful superfood that originated in the Andes. The raw powder of the maca root helps the body cope with stress. It contains more than 55 beneficial phytochemical nutrients that help our bodies regulate hormones, relieve the symptoms of depression, reduce stress, elevate mood, and increase stamina. Maca root has been found to fortify weak immune systems and aid in re-mineralizing the body.

Maca root helps the adrenal or suprarenal glands, which can be weakened by stress. These glands are chiefly responsible for regulating our body’s stress response. Common symptoms of adrenal fatigue include dark circles under the eyes, low blood sugar, lower back pain, knee weakness or pain, fatigue, cravings for sugar or salt, chronic infections, and lack of libido. The adrenal glands are very important for our immune system and proper thyroid function. Not many foods support and nurture the adrenal glands

Maca comes in gold, red and black colors. The red maca is most beneficial for balancing hormones, and increasing strength and stamina. Out of the three varieties, the red type has the highest amount of amino acids, (the building blocks of protein).

I buy raw, organic red or black maca root powder, because the raw root is not processed over 118°F, and therefore it retains the live enzymes necessary to feed the cells of the body. You can purchase maca root powder at health food stores or online. Maca root does not have much flavor, so you can add it to many foods. I add it to smoothies in the morning, and it goes well with fruit or cacao smoothies.

Drink plenty of high-quality water and avoid chlorinated and fluoridated tap water. The chlorine can destroy the vitamin E and the good probiotics in your body. The fluoride and the chlorine can prevent the thyroid from absorbing iodine which is the necessary nutrient needed for the thyroid to function properly. The thyroid can directly affect your mood and energy levels.

Foods And Beverages For Balancing Hormones

Hormones can play a part in how we feel. Depression, anxiety, insomnia, low libido are all signs that hormones may be imbalanced. Tulsi tea (It is also known as Holy basil), is a member of the mint family and a sacred plant in India. has been shown to help regulate hormones, relieve stress, as well as other health benefits.

Tulsi tea (Holy Basil) is a powerful antioxidant with demonstrated antibacterial, antifungal, and anti-inflammatory properties. In addition to the tulsi tea, consuming healthy fats, like avocado or avocado oil, coconut oil, cold-pressed hemp or flaxseed oil (Omega 3 fatty acid) can boost your mood, as well as help in regulating hormones.

Also, according to William Li, M.D., President of the Angiogenesis Foundation, beets are particularly good, because eating them contribute a particular bacterium, Lactobacillus reuteri that supports the immune system. This healthy bacterium will enable your body’s ability to boost testosterone production, help your body reduce fat cell production (so you stay slim) and decrease tumor growth.  This beneficial bacterium will actually talk to your brain and have it release oxytocin that makes us feel good.

Make sure you avoid using alcohol-based or toxic mouthwashes because these toxic mouthwashes or toothpastes will destroy your beneficial bacteria that are naturally in your mouth. These beneficial bacteria are important to have in your mouth when you are chewing food. (Yes, we all need to slow down and chew our food well.) These bacteria help process things like the nitrates (naturally occurring, not the synthetic variety) in the beets, or glucose syanaze

in watercress, so you can obtain the most optimum health benefits from consuming healthy fruits and vegetables, like beets, onion, garlic, greens, watercress, etc. When we eat nitrates from plants, the chewing and natural bacteria in our mouth convert these nitrates into nitrites.

These natural nitrates, that we have converted from the nitrates when absorbed, are stored in our cells, are then turned into nitric oxide, which is a compound that’s proven to relax blood vessels and increase blood flow.

Many people struggle with hormone balance. Using a bio-identical compounded hormone created from yams is beneficial and avoids the side effects that can come from using synthetic versions.  It is recommended to balance estrogen, progesterone, and testosterone.  A low testosterone can create depression. Low progesterone can affect your ability to sleep.

To determine your individual hormonal needs, have your physician thoroughly evaluate your hormone levels with a blood or urine test. You may need to specifically request non-synthetic, hormone therapy. Some physicians are not aware that there are natural, compounded hormone therapy and you may need to help inform your physician or find a naturopathic physician who will prescribe these for you.

After starting a natural hormone replacement program, your physician will monitor and re-evaluate your hormone levels, to assure they are maintained at their optimum range.

I order foods from the Health Ranger’s store. He analyzes the products personally for purity. (He carries a variety of things other than foods, including water purifiers, essential oils, etc.)

Supplements

1. Complex Amino Acids

Complex amino acid therapy has been found to help with many types of health problems, including lifting mood, calming the mind and creating a sense of well-being.  People who suffer from depression, anxiety and low mood could supplement their body with complex amino acids, because they get converted into neurotransmitters. These neurotransmitters include serotonin, noradrenaline and dopamine, and all of them play a major role in brain and bodily functions.

In a recent study, the researchers found that elderly people given complex amino acid therapy had “unequivocal improvement” with their dementia.

According to researchers, an imbalance of serotonin levels could be one of the causes of bipolar disorder. This is because this chemical is connected to body functions like eating, memory,  ability to sleep, impulse responses, learning, and sexual. When we are low in Dopamine we feel no pleasure, our world looks bland, we feel an inability to “love”, and we have no remorse about personal behavior.

There are foods that supply complex amino acids naturally. Here are a few good choices;

1. Banana

A banana is a natural food source of tyrosine. Tyrosine is the amino acid neurons turn into norepinephrine and dopamine. Norepinephrine and dopamine are neurotransmitters that are important in creating our ability to be motivated, concentrate and have a more effective memory.

     2. Beets (which are called beetroot in the UK)

While in other parts of the world (such as the U.S.A.) they are commonly called “beets” and their juice “beet juice”. Beets contain the amino acid Betaine. It is an antidepressant. Betaine acts as a stimulant for the production of SAM-e (S-adenoslmethionine). The body cannot do without SAM-e, which it produces. SAM-e is directly related to the production of certain hormones, such as dopamine and serotonin.    

3. Watermelon juice and watermelon rind

Watermelon and watermelon rind are both rich with vitamins A, B6, and C. Vitamin B6 is used by the body to manufacture neurotransmitters such as serotonin, melatonin, and dopamine. I frequently put the cleaned rind and the meat of the watermelon in a blender and create a delicious healthy drink. It is hydrating, has the fiber and the nutrients.

In addition to consuming healthy foods that contain complex amino acids, 5 HTP is a great supplement that contains these complex amino acids.  It has been studied extensively and has been shown to boost the mood in as little as 20 minutes.  L-Theanine is a complex amino acid that can help relieve stress and promote relaxation.

In addition to complex amino acids, there is a supplement, Protandim, that has been studied extensively and found to help with cell damage and oxidative stress. It can help reduce oxidative stress by 40% in 30 days. (I recently started taking it for my overall health.)

It’s been nominated for two Nobel Prizes for Medicine and has had over 26 peer-reviewed medical papers written about it.

ABC did a PrimeTime Update on this supplement to show it’s benefits for aging and overall health. 
(If you want to try this supplement, let me know, and I’ll be happy to help you in choosing which one of their products would be best suited for you and your health situation.)


Hemp Oil is another good supplement. Many clinical studies have shown that hemp oil benefits include anti-inflammatory, anti-convulsant, anti-oxidant, and anti-psychotic properties. There are encouraging trials with hemp oil being used as medicine for the treatment of neuro-inflammation, epilepsy, oxidative stress, nausea, anxiety and schizophrenia. 

Vitamins

Make sure you are not low in Vitamin D. Vitamin D is a prohormone and helps prevent inflammation. A deficiency of vitamin D can cause depression and has also been linked to cancer, diabetes, high blood pressure, and some autoimmune diseases.

According to Creighton University, “Researchers are challenging the intake of vitamin D recommended by the National Academy of Sciences Institute of Medicine saying their Recommended Dietary Allowance for vitamin D underestimates the need by a factor of ten.” Robert Heaney, M.D., of Creighton University, wrote: “We call for the NAS-IOM and all public health authorities concerned with transmitting accurate nutritional information to the public to designate, as the RDA, a value of approximately 7,000 IU/day from all sources.”

Magnesium Chloride can help reduce stress, anxiety, and insomnia, as well as help with muscle cramping. I use the Magnesium Chloride by Elektra. You can soak in a bath with it or use the lotion with magnesium in it. Here is a link to the website: https://www.magnesiumviaskin.com/?ref=10  Magnesium needs to be replenished on a daily basis.

What Should We Avoid?

To start off a healthier eating plan to help relieve depression or anxiety, eliminate foods that have additives, preservatives, and food color dyes.

On a side note, if you are a coffee drinker, or have caffeine as a part of your diet, be aware that caffeine has been shown to suppress serotonin, as well as cause deficiencies in magnesium, iron and B vitamins.  (B vitamins are essential for our body to have a healthy nervous system, adrenal function and a healthy response to stress).  In fact, according to Duke University Medical Center, people who drink coffee have elevated blood pressure and higher levels of stress hormones all day and into the evening, creating a scenario in which the body acts like it is continually under stress.

Coffee’s diuretic effects can cause your body to excrete vitamins A, D, E, K and the essential fatty acids in the urine.  If you rely on caffeine, and suffer from stress or depression, you may want to reconsider if you really want caffeine as a part of your daily diet.

Increasingly since the 1960s, more people have come to depend on processed foods that contain colored dyes, MSG, preservatives and synthetic additives, and high levels of caffeine. Many foods such as juices, soft drinks, candy, gelatins, breakfast cereals, baked and snack foods, chips, crackers, cookies, salad dressings, frozen desserts, and even food you wouldn’t normally suspect, such as pickles or fresh produce, are coated in dye to make them look more pleasing or have MSG (monosodium glutamate) added to make people think they taste good.

A 68-page report called Food Dyes: A Rainbow of Risks by the Center for Science in the Public Interest states: “Studies of the nine dyes currently approved by the FDA suggest, if not prove, that most of the dyes cause health problems, including cancer, hypersensitivity, or neurotoxicity (including hyperactivity and behavioral problems).  In many ways, we may be able to help ourselves by cleaning up our diet and eating healthier foods.

Monosodium glutamate (MSG) is a flavor enhancer. The component glutamate, or glutamic acid, is an excitatory amino acid neurotransmitter in the brain. These neurotransmitters in the brain are normal, but when there is an excess of them, cells will be over-stimulated and die. According to neurosurgeon Dr. Russell Blaylock’s book Excitotoxins: The Taste that Kills, these excitotoxins will stimulate neurons in the brain until the neurons die as a result. This causes various degrees of brain damage. MSG has since been added to almost all processed foods, including the sweeteners NutraSweet and aspartame. It is found in foods at almost all fast-food restaurants and even other restaurants you might not suspect.  The reason MSG has become such a huge part of the food industry is because it works on the brain as a pleasure trigger, making you think food tastes better. So, food that normally tastes bland may taste great with MSG added to it. The diet food industry has especially benefited from using MSG.

However, MSG can send pleasure impulses to the brain until it kills that part of the brain. This can lead to depression. Dr. Blaylock has tried for many years to educate people about the toxicity of this additive in our food supply.

The FDA has no limit on how much MSG can be added to food. Theoretically, in children, the long-term effects can be attention-deficit/hyperactivity disorder (ADHD), autism, and other learning disabilities. In adults, conditions such as Parkinson’s, Alzheimer’s, and Lou Gehrig’s disease, multiple sclerosis, autoimmune disease, sleep disorders, migraines, depression and the inability to lose weight may be linked to excitotoxin damage. Over the years, more and more MSG has been added to foods.

Hydrolyzed proteins, also used as flavor enhancers, are proteins that have been chemically broken down into amino acids. When they are digested, the result can be the creation of free glutamate, which joins with free sodium in the body to form MSG. This means that while the ingredient label will list only “hydrolyzed protein,” the effect on the body is the same as if the product contained MSG.

Free glutamate can cause the body to react as if a drug had stimulated the nervous system. It can affect insulin metabolism, leading to excessive insulin secretion by the pancreas. Some common symptoms of a reaction to free glutamate are anxiety attacks, mood swings, depression,  asthma-like symptoms, attention deficit disorder, burning sensations, carpal tunnel syndrome, chest pains, diarrhea, disorientation and confusion, dizziness, drowsiness, fatigue, flushing, gastric distress, headaches and migraines, hyperactivity in children, infertility and other endocrine problems, insomnia, irregular or rapid heartbeat, joint pain, mouth lesions, nausea and vomiting, numbness of parts of the body such as the fingertips, seizures, shortness of breath, skin rash, slurred speech, stomachaches, tremors, and weakness.

Click here for a complete list of hidden sources of MSG that Dr. Blaylock includes in his book Excitotoxins: The Taste that Kills. Many of these look just like “normal” food ingredients (a few examples of these: textured protein, bouillon, broth, stock, flavoring, natural flavoring, seasoning, spices, hydrolyzed oat flour, malt flavoring and/or extract, enzymes, and soy protein concentrate or isolate). Many of them are added to alternative meat products sold as vegetarian foods. That is why it is becoming more and more important for your health to buy whole, fresh foods and make meals yourself.

To be even more tricky, some of the ingredients aren’t MSG when they are put in food, but they create MSG when they touch saliva. So, they can say, it doesn’t have MSG, but when you ingest it, it becomes MSG. You may want to read more about this in Dr. Blaylock’s articles and books.

Avoid Soy

Another food to avoid is soy. Avoid soy and soy products that aren’t fermented. Soy foods are promoted as being healthy, but they are very hard on the body and extremely high in goitrogens – substances that are known to suppress thyroid function and actually promote hypothyroidism.  Unfermented soy is also high in phytic acid and can keep the body from absorbing other essential nutrients like calcium, magnesium, copper, iron, zinc and particularly protein. It’s been found to cause brain damage and cancer.

The thyroid is a master gland that controls almost every system of the body from the heart, GI tract, and weight, as well as sleep, mood, and the growth of hair, skin, and nails. One of the most reliable ways of spotting a thyroid problem is a basal body temperature below the normal 98.6 Fahrenheit.  Be sure to check your morning temperature three days in a row to confirm the actual average. Research shows that taking a natural supplement containing both iodine and iodide is very important to healthy thyroid function.  Iodine and Iodide have different functions, and we require both for optimum functioning of the thyroid.

I have always found that working in my garden or preparing food for the table to be a very relaxing and calming experience. When you are preparing a meal, light some candles, put on nice music, enjoy a cup of warm chamomile tea (natural caffeine-free chamomile tea has a calming effect on the body), and make it a wonderful, peaceful experience. This can set the tone that can help relieve stress and anxiety.

In conclusion, mood can be boosted tremendously by consuming healthy foods and supplements that fight depression and avoiding ingredients that can cause depression and anxiety. By eating a nutritious diet, a person can not only lift their mood but also live a happier, healthier life.

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Nancy’s Website http://www.organichealthylife.com You can find her 6 Award-Winning Books on Amazon- Here is the link: Author.to/nancyaddison

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Our hair can definitely be influenced by what we are consuming. In many cases, hair loss is the result of a deficiency of Vitamin B and other nutrients. Lack of the right kind of essential fatty acids can also be part of the equation.  A lack of Vitamin B’s (especially B6 and folate), magnesium, sulfur, zinc, and collagen, that the body needs in small amounts to function and stay healthy can result in hair thinning or hair loss.

The combination of nutrients is what is important, including eating the right kind of complex amino acids (proteins) in the right amounts. Foods rich in B vitamins are brewer’s yeast, wheat germ, and lecithin. Beans, lentils, peas, legumes, and seafood are also high in protein and B vitamins.

There are also many vitamins that contribute to healthy hair. Zinc is one of those. It works in cell reproduction and hormone balance, affecting hair growth and taking care of the hair follicles. If the body is low on zinc, the hair follicles can become weak. Foods heavy in zinc are seafood and nuts.

Vitamin E is another important element of healthy hair, having been shown to improve scalp circulation because of its anti-cellular aging and increased blood oxygenation properties. Avocados, kiwi fruit, nuts, seeds, and olive oil are good sources of vitamin E.

Vitamin A’s protection of hair follicles has been documented, and can be found in carrots, spinach, and unrefined cold pressed seed oils, such as flax, walnut, pumpkin.

Essential fatty acids are another vital way of promoting healthy skin and hair. Some essential fatty acid sources are hemp seeds, flax seeds, walnuts, avocados, almonds, pecans, pumpkins, hazelnuts, pine nuts, sesame, olives, chia seeds and their respective oils.

I try to get at least 1 teaspoon of the equivelent of the essential fatty acids, omega-3 oil into my diet every day. I keep the cold pressed, organic hemp or flax seed oil in my refrigerator and use it that way. It is easy and you get more of the oil directly into your system that way. My favorite way to add these omega-3 foods or oils to my food is to put the oil or the fresh nuts or seeds to salads, smoothies, casseroles and soups.

Although it is best to get nutrients in a whole food form, all of these vitamins and minerals can be found in supplement form. When buying supplements look for organic whole food vitamins. Your body can read whole foods much better than it can an isolated vitamin. Also, the Organic Consumers Organization recommends looking for products that contain “100 percent plant-based” or “100 percent animal-based” on the product’s label, so you know you aren’t getting synthetic vitamins. I recommend avoiding synthetic vitamins.

I also use a supplement that improves my hair health in many ways. It restores collagen on a cellular level. It has been found to help people’s hair grown back. We stop making collagen in our twenties, so we become depleted over time.

This unique and exclusive Collagen/HA Matrix® Technology has shown to support joint and muscle fitness, connective tissue health, counteract skin photoaging, restore youthful skin, and support healthy hair, nails, gums and eyes., It’s so effective it has been awarded 7 international patents.

I love this supplement. It was originally developed to help get rid of joint and arthritis pain and I used it to help me get rid of my back pain from scoilosis. I have avoided surgery and chronic discomfort by using this supplement.

When they develped this supplement, one of the things they found out, is that when people used it, it helped their  skin, hair and nail health as well. I love that!

(I’m 63 now and my skin look so nice that people actually ask me if I have had a face-lift and I haven’t. They also think I look much younger than I am. I love that too!)

This company also sells safe non-toxic shampoo, conditioner, etc, that I use. What we use goes directly into our blood stream and we need to use only non-toxic safe things on our body. I highly recommend using safe products on your hair or skin. (They do sell this world wide and my links for your $10 discount on your first order is below. I have the links for each different parts of the world. Use the one for your country.)

Here is the link for the supplement I use that helps get rid of joint discomfort or arthritic discomfort and helps skin and hair be thicker and more luxurious. Their website has a lot of the information on it and the 37 human clinical trials that shows how effective it is. It was so effective that they were awarded 7 international patents on the supplement.

This link is for people in the US: If you use my link, you will get a $10 discount on your first order

https://www.modere.com/?referralCode=j220555

Here are some of the international links, but you will need my referral code J220555 in order to get a $10  discount on your first order.

For Hong Kong:

https://www.modere.com.hk/?referralCode=j220555

For Japan:

https://www.modere.com.jp/?referralCode=j220555

For Europe:

https://www.modere.com.eu/?referralCode=j220555

GReat Britain

https://www.modere.eu//?referralCode=j220555&language=en-GB

For Australia,:

https://www.modere.com.au/j220555

For Canada :

https://www.modere.ca/j220555

New Zealand seems to work:

https://www.modere.co.nz/j220555

That link will give you a $10 discount on your first order. If you put it on smart ship, they will charge and send it to you each month and provide you with a 5% discount.

You can cancel at any time, but that makes it very easy, so you don’t run out and you get the discount.

Go to collagen science tab and order the month supply of “Life” or “Pure” blend, if you have diabetes or blood sugar problems. (The Pure Blend uses stevia and has no calories.)

You will get two bottles. You take a tablespoon morning and night

It needs to be refrigerated after you open it.

Here is. a photo of Thera, in her 80’s, and look how it’s helped her appearance.

Let me know if you have any questions or problems and I will be happy to help you.

It also helps get rid of arthritic pain, etc. I started using to get rid of my scoliosis pain in my back.

I”ve been on it over 5 years now. I’m 63 and feel great now.

I call it my fountain of your supplement.

Here are the links:

This link is for people in the US:, so you get a $10 discount on your first order.

https://www.modere.com/?referralCode=j220555

by Nancy Addison CHHC, AADP
for more information go to www.organichealthylife.com or contact me at nancy@nancyaddison.com

copyright@nancyaddison2012

 

The information from Nancy Addison and Organic Healthy Lifestyle LLC is not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration (FDA). We strongly encourage you to discuss topics of concern with your health care provider.

Medical Disclaimer:Information provided in this article, book, podcast, website, email, etc. is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC, AADP. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.

Limits of Liability and Disclaimer of Warranty

The author and publisher are not liable for misuse of this material. This article, website and books are strictly for informational and educational purposes. Nancy Addison offers information and opinions, not a substitute for professional medical prevention, diagnosis, or treatment. Please consult with your physician, pharmacist, or healthcare provider before taking any home remedies or supplements, or following any treatment suggested by Nancy Addison or by anyone listed in the books, articles, or other information contained here. Only your healthcare provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs or diagnose your particular medical history.

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