tag:www.naturalawakeningsnj.com,2005:/categories/conscious-eating?page=6Conscious Eating Conscious Eating | Natural Awakenings North Central New Jersey Page 6Healthy Living Healthy Planet2022-02-01T17:41:34-08:00urn:uuid:dee8eb3a-1bca-45f9-aba3-ab8f0bd3b03c2021-12-07T09:08:13-08:002022-02-01T17:41:34-08:00A Better Morning Jolt: Healthy Coffee Alternatives and Hacks2021-12-30 06:30:00 -0800April Thompson<p>Most Americans enjoy a daily dose of coffee, and an increasing body of research indicates it’s not a bad habit to have. Meanwhile, a growing number of people are adapting their morning drink rituals to incorporate ingredients ranging from matcha to mushrooms in search of additional health benefits.</p><p>“After many years of research, we have concluded that coffee can be a fantastic additive to the diet. Coffee consumption is associated with a <a href="https://www.sciencedirect.com/science/article/abs/pii/S0033062018300392?via%3Dihub" target="_blank">decrease in all-cause mortality</a>, risk of <a href="https://pubmed.ncbi.nlm.nih.gov/28675917/" target="_blank">cardiovascular death and stroke,</a>” says <a href="https://www.hleapnutrition.com/" target="_blank">Claudia Hleap</a>, a registered dietician nutritionist in Philadelphia.</p><p>Regular coffee consumption is also correlated with a decreased risk of Type 2 <a href="/article_tags/diabetes" target="_blank">diabetes</a>, potentially due to its naturally containing polyphenols, which are plant compounds with protective antioxidant properties. The caffeine in coffee, as well as in tea and cocoa, can also boost short-term metabolism and <a href="/article_tags/brain_health" target="_blank">brain function</a>.</p><p>As with most things in life, moderation is key; overconsumption of coffee can result in insomnia, irritability, gastrointestinal issues and other short-lived side effects. “Caffeine intake may negatively impact <a href="/article_tags/sleep" target="_blank">sleep</a> duration and quality, which is essential for optimal health,” says Hleap. “Coffee can also serve as a vessel for added sugars and unhealthy fats in the diet if you are adding sweeteners and artificial creamers.”</p><p>Many java drinkers today are experimenting with healthy alternatives and add-ons to shake up their routine morning pick-me-up. Chicory-based drinks, made from roasted ground chicory root, are a favorite for <a href="https://nutrisavvyhealth.com/meet-lauren/" target="_blank">Lauren O’Connor</a><span>, a Los Angeles registered dietitian nutritionist and author of <i>Healthy Cooking for One</i>. “Chicory is caffeine-free, acid-free and a gut-friendly alternative to coffee,” she says. “It also has a robust, roasted taste that can satisfy those who desire more than an herbal tea. Date ‘coffee’, made from date seed, also has a deep, rich flavor.” </span></p><p>Some chicory tea blends also incorporate roasted dandelion root, which has been used by herbalists for centuries to enhance the body’s detoxifying functions, particularly of the liver. <a href="/2021/12/30/377678/turmeric-golden-milk" target="_blank">Golden milk</a>, a traditional Indian beverage associated with Ayurvedic medicine, is another flavorful alternative with numerous health benefits. Recipes vary, but golden milk is typically prepared by heating milk or a <a href="/article_tags/plant-based" target="_blank">plant-based</a> milk alternative along with turmeric, black pepper, ginger, cinnamon, honey, vanilla and/or cardamom. “These warming spices go above a simple caffeine replacement to provide powerful anti-inflammatory benefits,” says <a href="https://balanceone.com/pages/trista-best-rd" target="_blank">Trista Best</a>, a registered dietitian in Dalton, Georgia.</p><p>Best also recommends matcha, a traditional Japanese drink made from powdered, young, green tea leaves whisked in water as a coffee alternative with less caffeine and other added benefits. Because the tea leaves are essentially consumed in powder form rather than just steeped in water, matcha contains more catechins, an important antioxidant, than a typical preparation of green tea. “The <a href="https://health.usnews.com/wellness/food/articles/matcha-vs-coffee-which-is-healthier" target="_blank">L-theanine</a>, an amino acid, in matcha is known to improve brain health, which shows itself through improved memory, attention and reaction time,” notes Best.</p><h3>A Better Bean</h3><p>Rather than swap out coffee altogether, some java lovers are bettering their beloved beans with healthy add-ons such as powdered mushrooms, ghee and spices. “A healthy addition to coffee can include coconut oil, collagen or butter. These can add some fat and protein content, which will provide more energy while also jumpstarting your metabolism at the beginning of the day,” says holistic health coach <a href="https://www.instagram.com/simply_virginia_/" target="_blank">Virginia Gruhler</a>. Ghee, a clarified butter that originated in ancient India, has been touted as a “keto-friendly” way to help neutralize the acidity of coffee while adding healthy fats and nutrients.</p><p>Spices like cinnamon and cardamom have been added to coffee and black tea for centuries in the Middle East and Asia to enhance both flavor and health. Cinnamon, for example, may help lower blood sugar, in addition to having antioxidant, anti-inflammatory and antimicrobial properties.</p><p>Mushroom coffee is another popular “coffee-plus” beverage which combines the flavor and energy boost of java with the benefits of medicinal fungi like turkey tail, lion’s mane and chaga, boosting the immune system and potentially warding off serious health conditions like dementia and cancer.</p><p>Because caffeine can stay in the bloodstream for up to 10 hours, staying clear of all caffeinated drinks in the later hours of the day will help ensure a better night’s sleep. When a mid-afternoon slump hits, a brisk walk followed by a cup of a flavorful herbal tea like Rooibos or lemongrass can wake up the body and the brain naturally.</p><p><br></p><p><a href="http://aprilwrites.com/" target="_blank"><i>Connect with Washington, D.C., freelance writer April Thompson</i></a><i>.</i></p><p><i><br></i></p><div class="media clearfix">
<span class="pull-left"><a href="/2021/12/30/377678/turmeric-golden-milk" target="_blank"><img alt="Photo provided by Deanna homesteadandchillcom" src="//cdn1.locable.com/uploads/resource/file/873943/fit/80x80/turmeric-golden-milk.jpg?timestamp=1638900209" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/12/30/377678/turmeric-golden-milk" target="_blank">Turmeric Golden Milk</a></h4>
<p>Switch up your morning coffee routine with this delicious, healthy recipe for Turmeric Golden Milk. <span class="pull-right"><a href="/2021/12/30/377678/turmeric-golden-milk">Read More »</a></span> </p>
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</p><p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:2638e472-5942-44dc-8b2a-d5ab533f390e2021-11-11T08:26:17-08:002022-12-01T05:36:41-08:00The Sweet Danger of Sugar: Ways to Enjoy Healthier Holiday Fare2021-11-30 06:30:00 -0800Christy Ratliff<p>Chocolate Santas, decorated cookies and other sweet confections are ingrained in our holiday traditions, yet sugary food does little to actually make us feel merry and bright in the long run.</p><p>A high-sugar diet increases the risk of high blood pressure and cholesterol, inflammation, weight gain and weight-related conditions such as Type 2 <a href="/article_tags/diabetes" target="_blank">diabetes</a>, heart disease and stroke. It can also contribute to tooth decay and acne. “Most high-sugar foods are ‘treats’ and are not intended to be high in nutrition or consumed instead of healthier foods,” says <a href="https://www.nutritionondemand.net/author/shelleymaniscalco/" target="_blank">Shelley Maniscalco</a>, registered dietitian and CEO of the consulting firm Nutrition on Demand, in Arlington, Virginia. “When we have too many foods that are what we call calorie-dense versus nutrient-dense, we run the risk of displacing healthier foods, and, therefore, under-consuming key nutrients.”</p><p>This can impact <a href="/article_tags/mental-health" target="_blank">mental health</a> and impair the body’s ability to manage stress. “When we eat nutritious foods, and our gut is healthy, we obtain necessary nutrients to create neurotransmitters, which are key to optimal mental health,” explains <a href="https://www.maggieroneylpc.com/" target="_blank">Maggie Roney</a>, a licensed counselor and certified functional medicine provider in Wylie, Texas. “There’s mood-stabilizing serotonin, which is a precursor for melatonin, needed for <a href="/article_tags/sleep" target="_blank">sleep</a>; dopamine, involved in pleasure, focus and motivation; and GABA, which provides a calming effect that can help with stress and anxiety. All of these require amino acids, zinc, iron, vitamin D, magnesium, copper and B vitamins.”</p><p>In moderation, sugar is not necessarily detrimental to our health and well-being, but differentiating between naturally occurring sugar and added sugar is key to finding a middle ground. “New changes in the food label allow consumers to more easily identify sources of sugar in foods,” Maniscalco says. “Many healthy foods naturally contain sugars, such as fructose in fruits and lactose in dairy products. These natural sugars don’t need to be avoided. When checking the label, look for amounts of added sugars and choose the options that have less.”</p><p>Foods and beverages with added sugars are now required to list the number of grams and percent daily value for added sugars on the nutrition facts label. For example, a container of yogurt with fruit on the bottom might list total sugars at 15 grams (g), including 7 g of added sugar, which means 8 g of naturally occurring sugars.</p><p>In a society long obsessed with counting calories, we may assume we’re making smart choices with low-fat, non-fat, reduced calorie or light versions of grocery items. But, the amount of added sugar is actually higher in low calorie versions of a wide variety of foods because sugar is used to compensate for the loss of flavor from fat. “Sugar tastes good and balances out other flavors, so many foods that we wouldn’t consider sweet have added sugars,” says <a href="https://www.colleentewksbury.com/" target="_blank">Colleen Tewksbury, Ph.D.</a>, bariatric program manager and senior research investigator at the Hospital of the University of Pennsylvania. “Common products include pasta sauce, cereal and salad dressing. Reading food labels looking specifically for added sugars is key to finding these foods.”</p><p>“Hidden sugars are often found where we least expect them,” adds Ricardo Díaz, chef and registered dietitian nutritionist at the New York-based nonprofit <a href="https://www.wellnessintheschools.org/" target="_blank">Wellness in the Schools</a>, which works to improve nutrition in school lunches. “Many savory or salty foods tend to have added sugars, such as tortilla chips, popcorn, jerky and frozen prepared foods. Check your labels and compare between products on the supermarket shelves to find the healthiest pick for you and your loved ones.”</p><p>“Often, we think of eating in ‘all or nothing’ terms. When we cut out foods we enjoy, it often backfires and we end up overeating them in the end when our willpower runs out,” Maniscaclo says. “I would really encourage mindfulness in eating so that individuals can enjoy treats in moderation and feel satisfied by them so that there’s less need to over consume. Also, being physically active year-round is a great habit to get into and can create more space in the diet for treats.”</p><p>As we implement these small but significant low-sugar strategies, we’ll be rewarded with better physical and emotional health all year long. That’s something to celebrate.</p><p><br></p><p><i>Christy Ratliff is a professional health and wellness writer based in Central Florida.</i></p><p><i><br></i></p><div class="media clearfix">
<span class="pull-left"><a href="/2021/11/30/374592/tips-to-eat-less-sugar" target="_blank"><img alt="Marilyn Barbone Maxim Khytra Brent Hofacker RonstikAdobeStockcom" src="//cdn3.locable.com/uploads/resource/file/867239/fit/80x80/reducing-sugar-intake.jpg?timestamp=1636649451" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/11/30/374592/tips-to-eat-less-sugar" target="_blank">Tips to Eat Less Sugar</a></h4>
<p>Expert advice from dietitians on ways to reduce our sugar intake including healthier food alternatives and supplements to help. <span class="pull-right"><a href="/2021/11/30/374592/tips-to-eat-less-sugar">Read More »</a></span> </p>
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</p><p> </p><h3>Low- or No-Sugar Holiday Treats</h3><br><div class="media clearfix">
<span class="pull-left"><a href="/2021/11/30/374598/baklava-cookie-cups" target="_blank"><img alt="photo provided by allrecipescom" src="//cdn2.locable.com/uploads/resource/file/867254/fit/80x80/baklava-cookie-cups.jpg?timestamp=1636653149" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/11/30/374598/baklava-cookie-cups" target="_blank">Baklava Cookie Cups</a></h4>
<p>A healthy recipe twist on baklava using natural sweeteners instead of sugar. <span class="pull-right"><a href="/2021/11/30/374598/baklava-cookie-cups">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/11/30/374601/baked-apples" target="_blank"><img alt="photo provided by allrecipescom" src="//cdn1.locable.com/uploads/resource/file/867261/fit/80x80/baked-apples-recipe.jpg?timestamp=1636653162" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/11/30/374601/baked-apples" target="_blank">Baked Apples</a></h4>
<p>This sugar-free, gluten-free, vegan recipe for stuffed baked apples is a healthy holiday dessert, perfect for those with dietary restrictions. <span class="pull-right"><a href="/2021/11/30/374601/baked-apples">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/11/30/374605/a-dietician-s-healthy-dark-chocolate-bark" target="_blank"><img alt="photo provided by allrecipescom" src="//cdn2.locable.com/uploads/resource/file/867265/fit/80x80/A-Dietitians-Healthy-Dark-Chocolate-Bark.jpg?timestamp=1636653176" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/11/30/374605/a-dietician-s-healthy-dark-chocolate-bark" target="_blank">A Dietician’s Healthy Dark Chocolate Bark</a></h4>
<p>This festive dark chocolate bark recipe is holiday-themed with red, white and green toppings of dried cranberries, shredded coconut and pistachios. <span class="pull-right"><a href="/2021/11/30/374605/a-dietician-s-healthy-dark-chocolate-bark">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/11/30/374608/honey-lavender-cookies" target="_blank"><img alt="photo provided by allrecipescom" src="//cdn1.locable.com/uploads/resource/file/867268/fit/80x80/honey-lavender-cookies.jpg?timestamp=1636653823" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/11/30/374608/honey-lavender-cookies" target="_blank">Honey Lavender Cookies</a></h4>
<p>Skip the sugar cookies this holiday season and opt for healthier treats made with honey, lavender and whole wheat flour. <span class="pull-right"><a href="/2021/11/30/374608/honey-lavender-cookies">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:7f4a9985-5d23-4cd1-8e18-d8a5f1964ad62021-10-20T12:43:08-07:002021-12-06T07:54:44-08:00Eat Well to Feel Well: Thanksgiving Fare That Boosts Mental Health2021-10-29 06:30:00 -0700Christy Ratliff<p>Across America, people of all ages are struggling with mental health issues. Nearly one in five people is living with a mental health condition, and the number of people seeking help for anxiety and depression is skyrocketing, reports <a href="https://mhanational.org/" target="_blank">Mental Health America</a>. According to the organization’s <a href="https://mhanational.org/issues/state-mental-health-america" target="_blank"><i>2021 State of Mental Health in America Report</i></a><i>, </i>suicidal thoughts are increasing among both adults and children, and 9.7 percent of youth is experiencing severe major depression compared to 9.2 percent last year. The highly contagious <a href="/article_tags/coronavirus" target="_blank">COVID-19</a> Delta variant has only exacerbated these mental health challenges. </p><p>The hope and help we seek may be as close as our own kitchen. Accumulating research shows that a diet rich in highly processed foods may increase the risk of developing or worsening various mental health conditions. But a nutrient-based diet rich in fresh fruits and vegetables; omega-3 fatty acids; nuts, seeds and legumes; whole grains, fresh herbs and spices; fish and olive oil, may help to support and enhance mental health. We can start this Thanksgiving by serving up healthier, nutrient-rich options to alleviate anxiety and depression, stabilize mood and promote mental health and wellness.</p><p>“The gut/brain connection helps us understand the food/mood connection,” explains <a href="https://umanaidoomd.com/" target="_blank">Dr. Uma Naidoo</a>, a Harvard-trained nutritional psychiatrist, professional chef, nutrition specialist and author of the national bestseller<i> This is Your Brain on Food</i>. “The enteric nervous system—that is, the nerves supplying the gastrointestinal tract—totals over 100 million neurons and communicates directly with the brain, or central nervous system, by way of the vagus nerve, which is responsible for our ‘rest-and-digest’ response. </p><p>“It’s also vital to note that the <a href="/article_tags/gut_health" target="_blank">gut</a> contains the highest number of serotonin receptors, and the gut itself produces all the neurotransmitters that are also made in the brain, including serotonin, often called the happiness hormone. In turn, these neurotransmitters are implicated in sound mental health or potential problems when they are deficient.”</p><p>“What we eat affects mental health in many ways,” adds Amy Spindel, a functional holistic nutritionist in Plano, Texas, and founder of <a href="https://foodwiththoughtnutrition.com/" target="_blank"><i>Food With Thought Nutrition</i></a>. “Nutrient deficiencies can cause poor neurotransmitter production. Insufficient vitamin B6, folate and vitamin B12 can be implicated in depression and anxiety symptoms, as they are all needed for various stages of neurotransmitter production, especially serotonin, dopamine and GABA.”</p><p>“Traditional sugary, high-carbohydrate foods promote unstable blood sugar and selectively feed inflammatory gut microbes,” Spindel says, suggesting that we skip the typical foods many of us associate with the holidays such as pecan pie, marshmallow-topped sweet potato casserole and canned cranberry sauce. “Blood sugar fluctuations cause the body to scramble in an attempt to re-regulate glucose, which may mean spikes of cortisol or adrenaline, as well as insulin. The end result can be depression and anxiety from excessive stress hormones and a glucose-starved brain.”</p><p>But making such changes, particularly during the holidays, isn’t easy. “If the thought of changing up the traditional Thanksgiving menu gives you pause, you are not alone—and this is why I believe in adding in habits (and in this case, dishes) which have a positive ripple effect on our bodies and our brain, allowing for a self-sustaining cycle in our lifestyle,” advises Naidoo.</p><p>“As a nutritional psychiatrist, I feel that we are more emotionally nurtured by a feeling of abundance in ‘adding’ new Thanksgiving dishes than thinking about this as ‘excluding’ foods,” she notes. “For example, tossing a fresh, folate-rich spinach and arugula salad with bits of antioxidant-rich strawberries, crisp roasted chickpeas and omega-3-rich olive oil adds color, flavor and a plethora of mood-nourishing ingredients to the dinner table. Even adding extra veggies to existing dishes, such as allicin-rich garlic to green beans or extra celery and fresh herbs to stuffing, adds in powerful phytonutrients with gut-loving fiber.”</p><p>“Thanksgiving favorites that are ample in neurotransmitter-producing nutrients include turkey, shellfish, sweet potatoes and acorn squash, asparagus, leafy greens, oranges and green beans,” Spindel adds. </p><p>While it’s true that we cannot control a global pandemic or solve the mental health crisis in America with positive thinking alone, we can minimize our feelings of powerlessness and despair by making small but significant dietary changes—not just on Thanksgiving, but every day of the year.</p><p><br></p><p><i>Christy Ratliff is a professional health and wellness writer based in Central Florida.</i></p><p><i><br></i></p><h3><b>Feel-Good Recipe Ingredients</b></h3><div class="image-main"><div class="image-with-caption image-main"><img alt="Green beans cornmeal apple tomato raisins honeycombs olive oil sage pistachios " src="//cdn1.locable.com/uploads/resource/file/861455/fill/700x0/healthy-recipe-ingredients.jpg?timestamp=1634837063"><div class="small"><p>all images via AdobeStock.com</p></div></div><p> </p></div><p>Some study-proven foods to enhance mood found in the following recipes include:</p><p>• <b>Pistachios.</b> These tree nuts, which are actually seeds, are rich in healthy fats, vitamins and minerals. According to a Pennsylvania State University study, eating pistachios may reduce the body’s response to daily stress.</p><p>• <b>Honey.</b> A National Institutes of Health study shows that the nutrients in raw honey may enhance mood and help with insomnia. It’s also rich in antioxidants, which contain anti-inflammatory properties that help protect the brain.</p><p>• <b>Fresh herbs.</b> Sage provides natural anti-anxiety properties, while thyme and rosemary are rich sources of micronutrients and flavonoids, shown to protect against inflammation in the brain, a key factor in major depressive disorder.</p><p>• <b>Apples</b>. Nutrient-rich apples are a good source of quercetin, a plant flavonoid, which studies suggest may be beneficial for mental health.</p><p>• <b>Green beans.</b> An excellent source of vitamin A, green beans help fight inflammation and support the nervous and immune systems. They are high in folic acid, a B vitamin that studies have shown to potentially lower the risk of depression.</p><p>• <b>Tomatoes.</b> Several studies show that regular consumption of tomatoes may help ward off depression.</p><p>• <b>Olive oil. </b>Multiple studies show that low levels of olive oil, in conjunction with a Mediterranean-style diet, has a positive impact on mental health and brain function.</p><p>• <b>Cornmeal. </b>Naturally gluten-free, cornmeal is an excellent source of folate, an important B vitamin. Research from the National Institutes of Health suggests that those with low levels of folate are more likely to experience depression.</p><p>• <b>Raisins<i>.</i></b> A great source of vitamin B, raisins can help the brain produce serotonin, an important neurotransmitter for reducing many anxiety-related symptoms.</p><p><br></p><h3><b>Mood-Boosting Thanksgiving Recipes</b></h3><div class="media clearfix">
<span class="pull-left"><a href="/2021/10/29/372054/goat-cheese-appetizer-with-honey-fig-and-pistachios" target="_blank"><img alt="photo by Christy Ratliff" src="//cdn3.locable.com/uploads/resource/file/861488/fit/80x80/goat-cheese-pistachio-fig-log.jpg?timestamp=1634846912" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/10/29/372054/goat-cheese-appetizer-with-honey-fig-and-pistachios" target="_blank">Goat Cheese Appetizer with Honey, Fig and Pistachios</a></h4>
<p>Layer honey, fig spread and chopped pistachios on a fresh goat cheese log for a healthy, crowd-pleasing appetizer. <span class="pull-right"><a href="/2021/10/29/372054/goat-cheese-appetizer-with-honey-fig-and-pistachios">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/10/29/372055/buzz-s-fresh-herb-and-apple-sage-stuffing" target="_blank"><img alt="photo by Christy Ratliff" src="//cdn3.locable.com/uploads/resource/file/861493/fit/80x80/herb-apple-sage-stuffing.jpg?timestamp=1634846922" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/10/29/372055/buzz-s-fresh-herb-and-apple-sage-stuffing" target="_blank">Buzz’s Fresh Herb and Apple Sage Stuffing</a></h4>
<p>Fresh herbs and apples add delicious flavors to this healthy holiday stuffing recipe. <span class="pull-right"><a href="/2021/10/29/372055/buzz-s-fresh-herb-and-apple-sage-stuffing">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/10/29/372058/greek-style-green-beans-fasolakia-lathera-" target="_blank"><img alt="pphoto by Christy Ratliffbrp" src="//cdn2.locable.com/uploads/resource/file/861520/fit/80x80/greek-style-green-beans.jpg?timestamp=1634846958" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/10/29/372058/greek-style-green-beans-fasolakia-lathera-" target="_blank">Greek-Style Green Beans (Fasolakia Lathera)</a></h4>
<p>Swap the traditional green bean casserole out for this healthy, vegan Greek-style recipe using potatoes, tomatoes and onions. <span class="pull-right"><a href="/2021/10/29/372058/greek-style-green-beans-fasolakia-lathera-">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/10/29/372059/seluisauganasda-cherokee-cornmeal-cookies" target="_blank"><img alt="photo by Christy Ratliff" src="//cdn0.locable.com/uploads/resource/file/861521/fit/80x80/native-american-cherokee-cornmeal-cookies.jpg?timestamp=1634846972" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/10/29/372059/seluisauganasda-cherokee-cornmeal-cookies" target="_blank">Seluisauganasda Cherokee Cornmeal Cookies</a></h4>
<p>A creative, nutritious way to celebrate indigenous tradition during the holidays with a cornmeal cookie recipe that includes ingredients to boost mental health. <span class="pull-right"><a href="/2021/10/29/372059/seluisauganasda-cherokee-cornmeal-cookies">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:7e8b636f-c10e-4ae5-82c8-297496a548a92021-09-14T12:33:42-07:002022-01-01T18:01:46-08:00Fall Fruits for Savory Dishes: Fresh Approaches to Autumn Flavors2021-09-30 06:30:00 -0700April Thompson<p>Move over, summer berries and stone fruits—‘tis the season for a cornucopia of fall fruits, including crunchy apples, chewy figs and tart pomegranates. By taking a page from the playbooks of orchard chefs, home cooks can flex the unique flavors and health powers of these autumn delights with savory mains and sides.</p><p>Fall fruits boast many healthful properties, from the apple’s plentiful soluble fiber and vitamin C to heart-healthy lycopene and beta-carotene found in orange-skinned persimmons. Pears are also loaded with pectin, which helps lower cholesterol, fight diabetes and promote gut health. Opting for light, savory preparations of fruit such as seasonal salads and soups over sugary desserts makes them an even healthier choice.</p><p>Healdsburg, California, restauranteur Kyle Connaughton creates dishes highlighting different fruit varieties for his restaurant’s 11-course menu, which changes daily. “This region was actually known for its heirloom apples and cider-making long before it was known for wine. We have these incredible heirloom fruits, including experimental varietals from the 1800s that no one even knows what they are. So many varietals got lost in the quest to grow fruit bigger and faster,” says Connaughton, who runs <a href="https://www.singlethreadfarms.com/" target="_blank">SingleThread Farms</a> with his wife Katina. Their 25 acres include an heirloom fruit orchard, olive trees, beehives, grapevines and chicken coops that supply fresh ingredients to their three-Michelin-star restaurant.</p><p>“Some pear varieties are very crisp and dense, and poach and roast well, whereas other soft-skin varieties are better pureed into drinks or sorbet,” says Connaughton. He creates dishes that celebrate all of the season’s bounty, and in California, fall brings persimmons and Dungeness crab. “Persimmons have a fibrous texture that don’t blend well into sauces and don’t freeze well for things like sorbets, which we like to make with other fall fruits like pomegranate. We prefer to use them in savory dishes, like a first course of cold steamed crab with persimmon.” </p><p>The orchard also grows Asian pears, which SingleThread Farms tends to use raw, often paired with raw fish. “Asian pears are very crisp, but not incredibly sweet, with an undertone of acidity. It has the watery crunch of a jicama that makes a nice backdrop for raw fish dishes like sashimi,” says Connaughton.</p><p>While the restaurant’s innovative menu focuses on small bites in curious combinations, the Connaughtons frequently have a simple family meal before the dinner service. In autumn, they will often toss together a salad featuring local goat or blue cheese; bitter chicory, frisee or radicchio greens; roasted fall hazelnuts or walnuts; and figs, persimmons or pomegranates from the orchard, served with a vinaigrette made with pomegranate molasses and macerated shallots.</p><p>The pink-fleshed, mountain rose apple, an autumn specialty of the Hood River Fruit Loop region of Oregon, often makes its way into salads at the dinner table of Katrina McAlexander, a third-generation farmer and owner of <a href="https://www.gratefulvineyards.com/" target="_blank">Grateful Vineyard</a><span>, in Mount Hood. This 51-acre orchard and vineyard, brewery, winery and tasting room boasts more than 500 fruit varieties, including 150 kinds of apples alone. Grateful Vineyard hosted the cooking competition show <i>Top Chef</i> this year for a Fruit Loop challenge, with competitors coming up with savory dishes such as pear risotto and scallops with an apple shallot relish. </span></p><p>McAlexander’s fall salads often feature fennel, herbs and arugula, topped with croutons made from leftover pizza dough. Pears and apples from the orchard also get pickled, a nod to McAlexander’s Swiss heritage. </p><p>One of the vineyard tasting room’s signature dishes is an orchard pear pizza, with Anjou pears, caramelized onion and other savory ingredients on a base of olive oil and a long-ferment crust. The kitchen also uses pears in a vegan ceviche, tossing them with red onion, tomato, cucumber, cilantro and lime.</p><p>As the weather starts to shift, fruit adds a nice dimension to warming soups for chilly fall days. Adding cooked apples or pears to classics like puréed carrot or squash soup provides an extra dose of sweetness and fiber; sneak in fall greens like kale for even more nutrients. Fruits also help fill out hearty grain bowls alongside fall veggies like carrots, arugula and sweet potato, particularly paired with nutty grains like farro.</p><p><br></p><p><a href="http://aprilwrites.com/" target="_blank"><i>Connect with Washington, D.C., freelance writer April Thompson.</i></a><br></p><p><i><br></i></p><h3><b>Pear Salad Recipes</b><br></h3><div class="media clearfix">
<span class="pull-left"><a href="/2021/09/30/368472/pear-and-lentil-salad" target="_blank"><img alt="Image courtesy of USA Pears" src="//cdn2.locable.com/uploads/resource/file/852666/fit/80x80/pear-lentil-salad.jpg?timestamp=1631649855" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/09/30/368472/pear-and-lentil-salad" target="_blank">Pear and Lentil Salad</a></h4>
<p>The recipe combines a mix of fresh greens with nuts, seeds, lentils and sliced pears to make a delicious fall salad. <span class="pull-right"><a href="/2021/09/30/368472/pear-and-lentil-salad">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/09/30/368473/pear-barley-salad" target="_blank"><img alt="Image courtesy of USA Pears" src="//cdn2.locable.com/uploads/resource/file/852670/fit/80x80/pear-barley-salad.jpg?timestamp=1631649872" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/09/30/368473/pear-barley-salad" target="_blank">Pear Barley Salad</a></h4>
<p>Barley and fresh pears combine with chick peas and walnuts in this hearty, healthy salad recipe. <span class="pull-right"><a href="/2021/09/30/368473/pear-barley-salad">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:56de5f6b-c145-49b6-a30e-fff410be457f2021-08-17T11:12:09-07:002021-11-01T06:55:22-07:00Foraged Fungi Fare: Cooking with Wild Mushrooms2021-08-31 06:30:00 -0700April Thompson<p>Wild mushrooms can infuse exciting new flavors and textures into familiar dishes, along with a taste of the local <i>terroir, </i>the natural habitat,<i> </i>from woods to plate. </p><p><span>“I first encountered wild mushrooms through local foragers, then later from specialty food purveyors who would fly mushrooms from around the world into our kitchen. They were the most unique ingredients I could find, offering colors, flavors and textures I had never experienced … pure catnip for a chef,” says Alan Bergo, a Minnesota chef and author of <i>The Forager Chef’s Book of Flora</i>. Recipes at </span><a href="https://foragerchef.com/" target="_blank">Forager Chef</a> feature more than 60 species of wild edible fungi, from common deer mushrooms to prized porcinis.</p><p>The intriguing flavors of wild mushrooms in part come from their diets, akin to the difference between grain- and grass-fed meats. “For fungi, their food is their habitat. Cultivated mushrooms have less variety of the micronutrients and secondary metabolites that can add flavor to a wild mushroom,” says <a href="http://www.eugeniabone.com/" target="_blank">Eugenia Bone</a><span>, a New York City food journalist and editor of <i>Fantastic Fungi: The Community Cookbook.</i></span></p><p>Foraged fungi also offer a host of nutritional benefits surpassing commercially grown mushrooms. Wild mushrooms like chanterelles and morels can contain up to 1,200 international units (IU) of vitamin D per serving, whereas commercial mushrooms, typically grown in dark conditions, contain less than 40 IU, <a href="https://www.hsph.harvard.edu/nutritionsource/food-features/mushrooms/" target="_blank">according to the Harvard School of Public Health</a>.</p><p>While <a href="/2019/08/16/224640/wild-and-wonderful-foraging-for-foodies" target="_blank">foraging</a> is the most satisfying way to procure wild mushrooms, they are becoming increasingly available through farmers’ markets, online purveyors and gourmet stores. Some species that grow wild throughout North America such as oysters, maitake (hen of the woods) and lion’s mane are also grown commercially; these can be suitable for transitioning from buying to hunting. </p><p>Sam Fitz, owner of <a href="https://store.anxodc.com/" target="_blank">ANXO Cidery & Tasting Room</a>, a neighborhood taproom in Washington, D.C., picked up mushrooming when COVID-19 hit, in part mentored by the restaurant’s wild food purveyor. Fitz started ANXO making hyperlocal ciders from crabapples foraged on bike rides through the nation’s capital, salvaging fruit that otherwise would go to waste. Today, the seasonally focused menu often features wild fungi and other foraged ingredients from savory tartelettes made with beech and hedgehog mushrooms to cocktails made from bitter boletes.</p><p>One of ANXO’s signature dishes is a vegan “chicken of the woods” sandwich, served hot, Nashville-style. This orange-colored tree mushroom, also known as sulphur shelf, has a taste, texture and color that so closely resembles chicken that many recipes use it as a meat substitute. “People are so blown away by its meaty texture they can’t believe they are being served mushrooms,” says Fitz.</p><p>When preparing mushrooms, “Forget what you know about cooking vegetables,” says Bone. “Also forget the notion that mushrooms are too delicate to take washing or high heat. Mushrooms are extremely hardy because of the chitin in their cell walls, a compound that is more like fingernails than the cellulose of plants. You can cook mushrooms twice and they will still retain their integrity.” </p><p>Because the amino acids in mushrooms respond to heat more like meat than vegetables, Bone suggests searing mushrooms on the grill or under the broiler. “A slice of maitake will cook beautifully on the grill,” she says. </p><p>When cooking a particular species for the first time, Bone recommends oven-roasting the mushrooms wrapped in parchment paper. “When you open up the parchment, you can really smell the mushroom. It’s a wonderful way to pick up subtle flavor differences and see how the mushroom handles,” she says. </p><p>Since fungi take on all sorts of shapes and sizes, Bergo suggests letting a mushroom’s morphology inform how to cook it. Lion’s mane, for example, has a texture that mimics crabmeat, so faux crab cakes make a fun dish that honors its form.</p><p>“Chefs tend to chop things up, but I prefer to cook many mushrooms whole, especially when they have interesting shapes,” says Bergo. One of the chef’s go-to preparations of oyster mushrooms is to toss large pieces in seasoned flour or brush them with mustard, then bake until crispy. “They turn into cool-looking, crispy croutons you can put on a salad or eat as a snack,” he says. </p><p><br></p><p><a href="https://aprilwrites.com/" target="_blank"><i>Connect with Washington, D.C., freelance writer April Thompson</i></a><i>.</i></p><p><i><br></i></p><h3><b>Mushroom Delights</b></h3><p>Wild mushrooms are a culinary delight, but beginning foragers should harvest with caution. The forager’s rule of thumb is to be 100 percent sure of an identification 100 percent of the time given that toxic lookalikes can exist. It’s also important to try a small amount of a mushroom the first time around, as some individuals can respond adversely to a particular species despite its general edibility.</p><div class="media clearfix">
<span class="pull-left"><a href="/2021/08/31/365621/hen-of-the-woods-steaks" target="_blank"><img alt="Alan Bergo ForagerChefcom" src="//cdn2.locable.com/uploads/resource/file/845576/fit/80x80/hen-of-the-woods-mushrooms.jpg?timestamp=1629225885" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/08/31/365621/hen-of-the-woods-steaks" target="_blank">Hen of the Woods Steaks</a></h4>
<p>A delicious, meat-free "steak" recipe using hen of the woods mushrooms. <span class="pull-right"><a href="/2021/08/31/365621/hen-of-the-woods-steaks">Read More »</a></span> </p>
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<h4 class="media-heading"><a href="/2021/08/31/365622/sicilian-chicken-of-the-woods" target="_blank">Sicilian Chicken of the Woods</a></h4>
<p>A traditional Italian preparation for chicken of the woods mushrooms, flavored with wild monarda leaves and served with charred bread rubbed with garlic. <span class="pull-right"><a href="/2021/08/31/365622/sicilian-chicken-of-the-woods">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/08/31/365623/warm-endive-and-oyster-mushroom-salad" target="_blank"><img alt="photo by Evan Sung" src="//cdn0.locable.com/uploads/resource/file/845578/fit/80x80/oyster-mushroom-salad.jpg?timestamp=1629225961" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/08/31/365623/warm-endive-and-oyster-mushroom-salad" target="_blank">Warm Endive and Oyster Mushroom Salad</a></h4>
<p>Tasty, elegant recipe for Warm Endive and Oyster Mushroom Salad. <span class="pull-right"><a href="/2021/08/31/365623/warm-endive-and-oyster-mushroom-salad">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:6d2d8bd4-d176-44fd-bf7d-ea06c26be2e82021-07-19T11:00:05-07:002021-10-06T15:12:04-07:00Preserving the Harvest: Classic Ways to Store Garden Bounty All Year2021-07-30 06:30:00 -0700Julie Peterson<p>Whether gardening, purchasing at farmers’ markets or ordering from a community supported agriculture farm, preservation techniques capture the bounty of the harvest and ensure availability of fresh flavors year-round. </p><h3>Dehydrating</h3><p>“Dehydrating machines can be purchased for about $50, but an oven that goes down to a temperature of 150 or less will work,” says Brekke Bounds, educator at <a href="https://www.nachicago.com/businesses/il-chicago-city-grange-garden-center" target="_blank">City Grange</a>, a garden center in Chicago. Before dehydrating, consider the end use. Peaches or cherries can be cut into bite-size pieces. Roma or cherry tomatoes, sliced or cut in half and dried, can go in winter soups and stews. “Apple chips are super-easy,” Bounds says. “Core and slice with a mandoline, dunk in a lemon solution, sprinkle with cinnamon, dehydrate and store in an airtight jar.”</p><p>Foods can be seasoned or marinated before drying. “We make zucchini bacon for vegan BLTs,” says Anthony Damiano, chef proprietor at <a href="https://www.mynaturalawakenings.com/businesses/fl-vero-beach-counter-culture" target="_blank">Counter Culture restaurant</a>, in Vero Beach, Florida. Dried herbs chopped in a food processor can be stored in airtight containers and used up to a year later as flavorful salad toppings or soup mixes. </p><h3>Canning</h3><p>“One of my go-to methods is water bath canning,” says <a href="https://www.emilypaster.com/" target="_blank">Emily Paster</a><span>, author of <i>The Joys of Jewish Preserving</i>. “It’s a really safe and effective method of home preservation for high-acid foods. Certain kinds of microorganisms, most specifically botulism, can’t live in a high-acid environment.” Fruits that go into jams and jellies are typically acidic enough, but levels can be increased with lemon juice. Vegetable pickles become acidic through the addition of vinegar. Heat-sealed jars are shelf-stable if the seals remain intact.</span></p><p>Paul Fehribach, chef and co-owner of <a href="https://bigjoneschicago.com/" target="_blank">Big Jones</a><span>, a restaurant in Chicago, gives canning tips in <i>The Big Jones Cookbook. </i>For pickles and preserves, he recommends using a simple canning kit with a tool to lift jars in and out of boiling water, a jar rack that sits in the bottom of a stock pot and Mason jars with new canning lids to hold the food.</span></p><p>Both Paster and Fehribach suggest using professionally tested recipes. “Go to a reliable source, whether it’s a cookbook or a website, because there are some food safety issues. Recipes have been calibrated to have the right ratio of water and vinegar to vegetables to ensure it’s acidic enough,” says Paster. “Pickles are a great place to begin because they’re really hard to mess up.”</p><h3>Refrigerator Pickling</h3><p>The pickling process can be done without water bath canning, but the jars must remain refrigerated. The fun is in the quickness and variability of the recipes. Beyond traditional cucumber pickles, excellent pickles can be made with green beans, carrots, onions, cauliflower and green tomatoes. Brine can be dill, spicy or sweet. Damiano makes refrigerator pickles with a variety of local organic produce, including radishes, okra and other vegetables. The pickles are great for eating and can be used in salads and recipes like plant-based tostadas. </p><h3>Fermenting</h3><p>“Fermentation is an essential part of how people everywhere make effective use of food resources,” says <a href="https://www.wildfermentation.com/" target="_blank">Sandor Ellix Katz</a><span>, fermentation revivalist in Liberty, Tennessee, and author of <i>The Art of Fermentation.</i> “Fermentation produces alcohol, helps preserve food by producing acids and makes foods more digestible, more nutritious, more delicious and sometimes less toxic.”</span></p><p>Cultures around the world developed fermentation techniques as a practical method to prevent food decomposition. Studies show that fermented foods and beverages provide beneficial probiotics to the gut microbiome. Anyone can give fermentation a try with ordinary kitchen tools—a knife, cutting board, mixing bowl and a jar. “Certain ferments, such as yogurt or tempeh, require specific temperature ranges,” advises Katz. </p><h3>Cold Storage</h3><p>Many fruits and vegetables freeze well, but a basement or backyard root cellar is a no-electricity, cold storage method. Items that store well in a root cellar include most root crops and firm fruits like apples and pears. “Root cellars use the natural, cool, moist conditions underground for fruit and vegetable storage. Earth-sheltered options work best for cooler climates where the ground temp is naturally cooler,” says Laurie Neverman in Denmark, Wisconsin, creator of <a href="https://commonsensehome.com/" target="_blank"><i>Common Sense Home</i></a><span><i>. </i>Those with no outdoor spot or cold basement room can still use cold storage. “Some crops like onions, garlic, potatoes, winter squash, apples and carrots keep well in dark, dry, cool room temperatures of about 55 degrees,” says Neverman.</span></p><p>Food preservation methods extend the blessings of the harvest. A little preparation now will provide edible delights for months to come.</p><p><i></i><br></p><p><i>Julie Peterson writes from rural Wisconsin. Reach out at JuliePeterson2222@gmail.com.<br></i></p><p><i><br></i></p><h3><b>Food Preservation Recipes</b></h3><div class="media clearfix">
<span class="pull-left"><a href="/2021/07/30/362972/-clean-the-garden-kimchi" target="_blank"><img alt="uckyoAdobeStockcom" src="//cdn0.locable.com/uploads/resource/file/837752/fit/80x80/kimchi-recipe.jpg?timestamp=1626800995" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/07/30/362972/-clean-the-garden-kimchi" target="_blank">‘Clean the Garden’ Kimchi</a></h4>
<p>This easy kimchi recipe turns common garden veggies into a spicy probiotic ferment that’s loaded with good bacteria and health benefits. <span class="pull-right"><a href="/2021/07/30/362972/-clean-the-garden-kimchi">Read More »</a></span> </p>
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<h4 class="media-heading"><a href="/2021/07/30/363030/pineapple-tepache" target="_blank">Pineapple Tepache</a></h4>
<p>Tepache is a wonderful, effervescent, lightly fermented pineapple beverage. It’s made from the skins and core of pineapple, making use of the parts typically discarded. <span class="pull-right"><a href="/2021/07/30/363030/pineapple-tepache">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/07/30/363033/pickled-watermelon-radishes" target="_blank"><img alt="russiandoll64AdobeStockcom" src="//cdn3.locable.com/uploads/resource/file/837992/fit/80x80/pickled-watermelon-radishes.jpg?timestamp=1626801291" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/07/30/363033/pickled-watermelon-radishes" target="_blank">Pickled Watermelon Radishes</a></h4>
<p>Enjoy fresh radishes year-round with this flavorful recipe for pickled watermelon radishes. <span class="pull-right"><a href="/2021/07/30/363033/pickled-watermelon-radishes">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/07/30/363035/zucchini-bacon" target="_blank"><img alt="photo by Julie Peterson" src="//cdn2.locable.com/uploads/resource/file/837994/fit/80x80/zucchini-bacon-recipe.jpg?timestamp=1626801310" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/07/30/363035/zucchini-bacon" target="_blank">Zucchini Bacon</a></h4>
<p>This recipe for a vegan take on bacon uses seasoned, dehydrated zucchini strips for a healthy, plant-based snack. <span class="pull-right"><a href="/2021/07/30/363035/zucchini-bacon">Read More »</a></span> </p>
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<p> </p><p><br></p><h3><b>Food Preservation Resources</b></h3><ul><li><a href="https://nchfp.uga.edu/" target="_blank">National Center for Home Food Preservation</a></li><li><a href="https://www.freshpreserving.com/" target="_blank">Ball & Kerr recipes and products for canning</a></li><li><a href="https://www.hamiltonbook.com/complete-dehydrator-cookbook-how-to-dehydrate-fruit-vegetables-meat-more-paperbound" target="_blank"><i>Complete Dehydrator Cookbook</i></a>, by Carole Cancler </li><li><a href="https://www.storey.com/books/the-pickled-pantry/" target="_blank">The Pickled Pantry: From Apples to Zucchini</a>, by Andrea Chesman</li><li><a href="https://www.storey.com/books/root-cellaring/" target="_blank"><i>Root Cellaring: Natural Cold Storage of Fruits & Vegetables</i></a><span><i>,</i> by Mike and Nancy Bubel</span></li></ul><p><br></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:03a435b2-8369-46b5-b92b-57becfe066522021-06-10T11:41:24-07:002022-01-01T17:58:48-08:00Food as Medicine: The Healing Power of Nutrition2021-06-30 06:30:00 -0700Julie Peterson<p>Eating is a basic need, but many Americans are not filling this need with healthful choices. Among the more than 700,000 Americans that die each year from heart disease, stroke or Type 2 diabetes, about 45 percent eat meals heavy in salt, processed meat and sugary drinks, and low in fruits, vegetables, fish and nuts, according to a March 2017 <a href="https://jamanetwork.com/journals/jama/fullarticle/2608221" target="_blank">study</a> in the <i>Journal of the American Medical Association.</i></p><p><span>“I fully understand and empathize with people in the public,” says T. Colin Campbell, Ph.D., author of the groundbreaking <i>The China Study</i> and founder of the </span><a href="https://nutritionstudies.org/" target="_blank">T. Colin Campbell Center for Nutrition Studies</a>, in Ithaca, New York. Campbell has often stressed that public and professional understanding of nutrition is lacking. </p><p>The problems with the Standard American Diet (SAD) start with the very ground it is grown in. Large-scale farming in the U.S. has depleted the soil, producing lower nutrient foods. In addition, many foods are processed by manufacturers to improve shelf life, which further destroys nutrients and requires toxic additives. </p><p>“The default choice, the easy choice, is the inexpensive, highly processed food. Our built environment throughout the country has made it easier to find fast food than a produce store,” says Lisa McDowell, director of <a href="https://www.stjoeshealth.org/find-a-service-or-specialty/lifestyle-medicine/" target="_blank">lifestyle medicine</a> and clinical nutrition at Saint Joseph Mercy Health System, in Ann Arbor, Michigan. </p><p>SAD is a primary risk factor for high blood pressure, abnormal blood lipids, increased blood glucose and weight gain, <a href="https://www.who.int/chp/chronic_disease_report/media/Factsheet1.pdf?ua=1" target="_blank">according to the World Health Organization (WHO)</a>. These intermediate conditions can lead to full-blown chronic diseases such as <a href="/article_tags/heart-health" target="_blank">heart disease</a>, stroke, <a href="/article_tags/cancer" target="_blank">cancer</a> and <a href="/article_tags/diabetes" target="_blank">diabetes</a>, all of which are on the rise. <a href="https://www.cdc.gov/chronicdisease/resources/infographic/chronic-diseases.htm" target="_blank">The U.S. Centers for Disease Control and Prevention reports</a> that 60 percent of American adults have at least one chronic disease and 40 percent have two or more, making chronic disease the leading cause of death and disability in the country.</p><p>The <a href="https://www.who.int/dietphysicalactivity/media/en/gsfs_general.pdf" target="_blank">good news from WHO</a> is that up to 80 percent of heart disease cases, 90 percent of Type 2 diabetes cases and one-third of cancer incidences could be avoided by a healthier diet, as well as lifestyle changes like stopping smoking and increasing physical activity.</p><p>A healthy diet is not as simple as cutting out convenience foods, because many people literally can’t stop eating them. Studies have compared the addictive properties of added <a href="https://alcoholstudies.rutgers.edu/sugar-addiction-more-serious-than-you-think/" target="_blank">sugar</a> and <a href="https://www.sciencedaily.com/releases/2011/07/110711151451.htm" target="_blank">salt</a> to those of nicotine and cocaine. “Additives like sugar release opioids and dopamine in the brain. The same neurochemical changes in the brain occur in addictions,” says Claire Stagg, DDS, founder of <a href="https://www.mynaturalawakenings.com/businesses/fl-indian-harbour-beach-health-connections-dentistry" target="_blank">Health Connections Dentistry</a><span>, in Indian Harbour Beach, Florida, and author of <i>Smile! It’s All Connected, </i>a layperson’s guide that explains the essential connections between the mouth and overall wellness.<i> </i>“People need to be educated, or re<i>-</i>educated, to take ownership of their health by remembering the basic premise that their bodies can be healthy if they get the right nutrients to facilitate and support that basic process.” </span></p><p><span>Campbell agrees that more people need to be educated. A major theme in his latest book,<i> The Future of Nutrition, </i>is how to sift through the conflicting information that exists. </span></p><h3>Healthier Helpings</h3><p>As the food industry continues to woo Americans with fast and easy processed foods, there are consumer shifts taking place. “About a quarter of U.S. adults are trying to manage a health or medical condition by making healthy food and beverage choices,” <a href="https://www.npd.com/wps/portal/npd/us/news/press-releases/2019/us-consumers-desire-to-use-food-as-medicine-is-evidenced-by-emerging-superfoods/" target="_blank">stated the NPD Group consumer research firm</a> in 2019. “Younger adults, ages 18 to 24, are particularly interested in using foods to improve their health.”</p><p>It turns out that it’s most beneficial to focus on adding what is needed for optimal health, instead of worrying about what to eliminate. As <a href="https://drwilliamli.com/" target="_blank">William Li, M.D.</a><span>, counsels in <i>Eat to Beat Disease, </i>“Human nature abhors deprivation.” As president of the Angio</span>genesis Foundation, in Cambridge, Massachusetts, Li advises us to “practice health care at home every day in our own kitchens.” He suggests frequently eating such simple, but disease-defying foods as dark chocolate, walnuts, kiwis, sourdough bread and sauerkraut.</p><p>“I recommend participating in bigger box stores. They do a great job at making high-quality food available at an inexpensive price,” says McDowell. She also suggests batch cooking and planning meals ahead for the week. </p><h3>The Power of Plants</h3><p><span>Plant-based eating<b> </b>is finally becoming mainstream, thanks in part to such eye-opening documentaries as <i>Forks Over Knives</i>, <i>Earthlings</i>, <i>PlantPure Nation </i>and <i>Food, Inc.</i> Research backs up the benefits. In a 2019 </span><a href="https://www.ahajournals.org/doi/10.1161/JAHA.119.012865" target="_blank">study</a><span> in the <i>Journal of the American Heart Association,</i> Johns Hopkins researchers report that in a 30-year period, people eating a mostly plant-based diet were 32 percent less likely to die from a cardiovascular condition and 25 percent less likely to die from any cause. A 2017 </span><a href="https://academic.oup.com/ije/article/46/3/1029/3039477" target="_blank">report</a><span> published in<i> International Journal of Epidemiology</i> suggests that fruits and vegetables are associated with a reduced risk of many chronic diseases and may protect against certain types of cancers. </span></p><p>For treatment, reversal and prevention of chronic disease, the American College of Lifestyle Medicine, in Chesterfield, Missouri, recommends eating a primarily plant-based diet containing minimally processed vegetables, fruits, whole grains, legumes, nuts and seeds. </p><p>Campbell says that moving to a 100 percent plant-based diet “and staying there for one to three months, provides an opportunity for virtually everyone to finally crave a salad on a regular basis. This is a place wherein people have little or no interest to backslide because their taste preferences have profoundly changed.”</p><p>As plant-based eating gains momentum, there are more imitation meat products. These foods can be helpful to transition away from meat, but Campbell cautions, “They do not replace the whole plant-based foods, even though they are plant-based, because salt, sugar and added oil are usually added.” </p><h3>Eating by the Colors</h3><p>Eating fruits and vegetables in a rainbow of vibrant colors ensures we get a variety of phytochemicals, vitamins, minerals and antioxidants. The federal <a href="https://health.gov/our-work/food-nutrition/previous-dietary-guidelines/2015" target="_blank">Office of Disease Prevention and Health Promotion recommends</a> consuming two and one-half cups of vegetables and two cups of fruit each day. McDowell suggests including “deeply pigmented fruits and veggies in at least five different colors, so that you’re getting all of the micronutrients and they’re all working together.”</p><div class="image-main"><div class="image-with-caption image-main"><img alt="Tomatoes shredded carrots corn zucchini broccoli red cabbage on tortilla representing colorful vegetables" src="//cdn2.locable.com/uploads/resource/file/828701/fill/700x0/colorful-vegetables.jpg?timestamp=1623360254"><div class="small"><p>anna shkuratova/AdobeStock.com</p></div></div><p> </p></div><p>Aim to include a couple different foods from each of the following color groups over a week’s time. Infographics and charts are available for download from the <a href="https://www.heart.org/" target="_blank">American Heart Association</a><span><i>,</i> </span><a href="https://www.veganeasy.org/" target="_blank">Vegan Easy</a><i>, </i><a href="https://drchatterjee.com/" target="_blank">Dr. Ranjan Chatterjee</a><span><i> </i>and others. Apps such as Eat the Rainbow Food Journal, </span><a href="http://rwapps.co.uk/" target="_blank">Eat Five</a> and <a href="https://www.veghunter.com/" target="_blank">VegHunter</a> also make vegetable and fruit intake easy to track.</p><p><b>Green: </b>Dark greens have cancer-blocking chemicals like allyl sulfides, lutein and indoles, which inhibit carcinogens. They also contain folate for healthy cells and calcium for stronger bones, muscles and heart regulation. Get plenty of asparagus, avocados, broccoli, Brussels sprouts, green tea, kale, kiwi, spinach and green herbs.</p><p><b>Blue and purple: </b>Anthocyanins wipe out free radicals, boost brain health and reduce inflammation. Resveratrol can delay cellular aging, protect the heart and reduce risk of some cancers. Add blueberries, blackberries, eggplant, elderberries, figs, grapes, plums, raisins, eggplant and purple cabbage. </p><p><span><b>Red: </b>Rich in lycopene, a potent scavenger of gene-damaging </span>free radicals, red plants lower risk of certain cancers and boost heart, brain, eye and bone health. Try apples, beets, cherries, cranberries, raspberries, red peppers, tomatoes and watermelon.</p><p><span><b>Yellow and orange: </b>Contain vitamin C, hesperidin and carotenoids such as beta-carotene to inhibit tumors, protect eyes, detoxify the body, reduce inflammation and boost the </span>immune system and heart health. Add apricots, bananas, cantaloupe, carrots, mango, oranges, pineapple, pumpkin, sweet potatoes, tangerines and yellow peppers. </p><p><b>White and brown: </b>The onion family contains allicin and beta glucans, which have anti-tumor properties and can help lower cholesterol. Nuts contain healthy fats. Other foods in this group contain blood pressure-regulating potassium and antioxidant flavonoids like quercetin and kaempferol, along with digestion-boosting fiber. Choose beans, cauliflower, garlic, leeks, mushrooms, nuts, onions, parsnips and whole grains.</p><h3>Gaining Gut Health</h3><p><span>The gut<b> </b>contains the organs that make up the digestive tract and the gut microbiome, a balance of microorganisms that survive </span>on food. A healthy gut can prevent and heal illnesses in the digestive tract, immune system, cardiovascular system, kidneys and brain. </p><p>If the gut is burdened with unhealthy foods and digestion is impeded, illness may arise. However, shifting to healthier, plant-based foods can cause a measurable shift in the gut microbiome in three to four days, Duke University <a href="https://www.nature.com/articles/nature12820" target="_blank">researchers report</a><span> in <i>Nature. </i>Gut health can be enhanced and restored with specific foods: </span></p><p><b>Enzymes </b>to break down food are found in raw fruits, vegetables, sprouts, nuts and fresh herbs, and can be destroyed by cooking or processing. These work before the body’s digestive enzymes kick in to improve digestion, eliminate toxins and boost energy. <a href="https://www.nestacertified.com/the-science-behind-the-raw-food-diet-plan/" target="_blank">Studies</a> have shown that raw plants also help with weight loss, decreasing cholesterol and reducing inflammation.</p><p><b>Probiotics</b>, live bacteria that promote healthy gut flora, are found in fermented foods like sauerkraut, kimchi, sourdough bread, yogurt, kefir, pickles, miso and cheddar cheese. </p><p><b>Prebiotics</b>, undigestible natural fibers that feed probiotics, abound in apples, asparagus, bananas, barley, burdock root, dandelion greens, flaxseeds, garlic, oats and onions. </p><h3>Going Local</h3><p><span>Whole foods grown locally provide the most nutrition.<b> </b></span><a href="https://michaelpollan.com/" target="_blank">Michael Pollan</a><span>, professor of science and environmental journalism at the University of California, Berkeley, and author of <i>In Defense of Food</i>, famously said, “Don’t eat anything your great grandmother wouldn’t recognize as food.”<b> </b></span></p><p>Buying, preparing and eating whole foods may seem laborious at first, but the shift away from “easy foods” can quickly become a way of life as the body begins to feel better. “We hear stories every week about people who have fixed health issues from eating healthy,” says Brock Hall, owner of the <a href="https://www.mynaturalawakenings.com/businesses/fl-melbourne-beach-florida-field-to-forks" target="_blank">Florida Fields to Forks</a> organic community supported agriculture (CSA) farm in Malabar, Florida. He adds that everyone “ought to get closer to your food” by growing it or getting to know organic farmers at local markets, self-pick operations or through CSAs.</p><p>Healthy eating is about balance. Enjoy comfort foods occasionally, focusing on the bigger picture of more healthful foods overall.</p><p><i></i><br></p><p><span><i>Julie Peterson has contributed to </i>Natural Awakenings<i> for more than a decade. Connect at JuliePeterson2222@gmail.com.</i></span></p><p><i><br></i></p><div class="media clearfix">
<span class="pull-left"><a href="/2021/06/30/359216/the-nutrition-shift-in-the-medical-field" target="_blank"><img alt="michelle lemanPexelscom" src="//cdn2.locable.com/uploads/resource/file/828696/fit/80x80/healthy-food-medicine.jpg?timestamp=1623359737" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/06/30/359216/the-nutrition-shift-in-the-medical-field" target="_blank">The Nutrition Shift in the Medical Field</a></h4>
<p>The medical community is slowly shifting toward using nutrition in tandem with traditional care to help manage and prevent disease. <span class="pull-right"><a href="/2021/06/30/359216/the-nutrition-shift-in-the-medical-field">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/06/30/359217/food-to-heal-the-planet" target="_blank"><img alt="markus spiskeUnsplashcom" src="//cdn0.locable.com/uploads/resource/file/828698/fit/80x80/healthy-food-soil.jpg?timestamp=1623359786" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/06/30/359217/food-to-heal-the-planet" target="_blank">Food to Heal the Planet</a></h4>
<p>Organic, locavore and small-farm advocates are speaking out against the U.S. food system with its use of pesticides, poor treatment of animals and lack of regenerative soil management. <span class="pull-right"><a href="/2021/06/30/359217/food-to-heal-the-planet">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:88f46fd5-301b-4a64-857b-7b8e5042ea6e2021-06-15T08:50:42-07:002022-01-01T17:58:54-08:00Sizzling on the Grill: Healthy, Sustainable Summer Fare2021-06-30 06:30:00 -0700Laura Paisley Beck<p>For most Americans, summer smells like fresh-cut grass and barbecue sizzling in the backyard. Approximately <a href="https://www.globenewswire.com/news-release/2020/04/29/2024078/0/en/2020-State-of-the-Barbecue-Industry.html" target="_blank">64 percent of U.S. adults own a grill or smoker</a>, but common practices are bad for the environment. Fortunately, many great chefs have the problem covered with delicious alternatives to traditional, carbon-emitting methods.</p><h3>The Downside of Grilling</h3><p>Most charcoal and all lighter fluids contain chemicals that create air pollution when burned, harming our health and the environment. Better alternatives are sustainably sourced, organic and natural materials, such as <a href="https://www.greenmatters.com/p/eco-friendly-charcoal" target="_blank">charcoal made from bamboo or coconut shells</a>. </p><p>Entrepreneur Fred Grosse sought to solve another problem associated with conventional grilling materials: the taste of lighter fluid on barbecue foods. He invented <a href="https://www.mojobricks.com/" target="_blank">Mojobricks</a>, a carbon-neutral alternative to charcoal designed to impart a smoky flavor to grilled foods. “You’re breathing in 50 percent less particulate matter standing at the grill than if you grill with charcoal or wood,” he says about his bricks made with compressed sawdust from wood mills. “They heat food more efficiently, take up less storage space than bags of charcoal and keep trees growing in the forest.” </p><h3>What Gets Grilled Matters</h3><p>Americans eat three times more meat than the global average. To meet the immense demand, mass-produced beef is trucked across the nation with <a href="https://interactive.carbonbrief.org/what-is-the-climate-impact-of-eating-meat-and-dairy/" target="_blank">dire environmental impacts</a> including cow methane emissions, the burning of fossil fuels for transport and excessive land use. To curtail these impacts, Americans can choose to reduce or eliminate their beef consumption and when they do decide to grill a ribeye or New York strip, choose local, organic, grass-fed beef.</p><p>Eliminating meat is simple as vegetarian and vegan options are innumerable. “Question what a burger is, and off you go with legumes, root vegetables, mushrooms, cheese or whatever you happen to feel like,” says <a href="https://www.martinnordin.com/" target="_blank">Martin Nordin</a><span>, author of <i>Green Burgers</i>. </span><a href="https://www.genevievetaylor.co.uk/" target="_blank">Genevieve Taylor</a><span>’s new cookbook, <i>Charred</i>, features enticing meals to cook over a flame that include vegetables, spices, nuts, herbs and other inventive ingredients. </span></p><p><a href="https://www.thechubbyvegetarian.com/" target="_blank">Amy Lawrence and Justin Fox Burks</a>, co-authors of <i>Low-Carb Vegetarian,</i> have had a dramatic increase in requests for grilled versions of vegetarian dishes, a sign of increasing outdoor cooking trends.</p><h3>Presentation for the Planet</h3><p>When hosting backyard dinner parties, consider that paper and plastic dinnerware will end up in the landfill. Ask guests to bring a plate and fork or mix and match whatever dish sets are on hand. Another suggestion is to go vintage. “There has already been so much manufactured of everything, we wouldn’t need to manufacture another plate, for example, for another generation or two,” says Morgan Miller, owner of <a href="https://rewinddecor.com/" target="_blank">Rewind Decor</a> vintage store in Madison, Wisconsin.</p><p>With a few adjustments, eco-grilling is easy, delicious and much better for the planet. Marinate locally sourced ingredients, burn as carbon-neutral a fire as possible and serve up delicious food on real plates that friends and family will help wash. Guests will be inspired and follow suit in their own homes. As Grosse says, “Each small difference adds up to big change.”</p><p><br></p><p><i>Laura Paisley Beck is a freelance writer and self-proclaimed foodie in Madison, Wisconsin. Reach out at LauraPaisleyBeck@gmail.com.</i></p><p><i><br></i></p><h3><b>Great Grilling Recipes</b><br></h3><div class="media clearfix">
<span class="pull-left"><a href="/2021/06/30/359664/bbq-brussels-sprouts-sandwiches-with-brussels-sprout-slaw" target="_blank"><img alt="image courtesy of Justin Fox Burks" src="//cdn2.locable.com/uploads/resource/file/829755/fit/80x80/BBQ-Brussel-Sprouts.jpg?timestamp=1623777102" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/06/30/359664/bbq-brussels-sprouts-sandwiches-with-brussels-sprout-slaw" target="_blank">BBQ Brussels Sprouts Sandwiches with Brussels Sprout Slaw</a></h4>
<p>This tasty vegetarian recipe for barbecued Brussels sprouts is the perfect meat-free meal to grill up. <span class="pull-right"><a href="/2021/06/30/359664/bbq-brussels-sprouts-sandwiches-with-brussels-sprout-slaw">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/06/30/359665/the-chubby-vegetarian-s-memphis-bbq-dry-rub" target="_blank"><img alt="julia volkPexelscom" src="//cdn0.locable.com/uploads/resource/file/829757/fit/80x80/vegetarian-memphis-bbq-dry-rub.jpg?timestamp=1623777123" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/06/30/359665/the-chubby-vegetarian-s-memphis-bbq-dry-rub" target="_blank">The Chubby Vegetarian’s Memphis BBQ Dry Rub</a></h4>
<p>Add flavor and spice to your favorite vegetarian grilling recipes with this mixture for Memphis BBQ Dry Rub. <span class="pull-right"><a href="/2021/06/30/359665/the-chubby-vegetarian-s-memphis-bbq-dry-rub">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/06/30/359666/grilled-cumin-carrots-with-pecans-ricotta-and-herbs" target="_blank"><img alt="image courtesy of Genevieve Taylor" src="//cdn0.locable.com/uploads/resource/file/829756/fit/80x80/grilled-cumin-carrots.jpg?timestamp=1623777144" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/06/30/359666/grilled-cumin-carrots-with-pecans-ricotta-and-herbs" target="_blank">Grilled Cumin Carrots with Pecans, Ricotta and Herbs</a></h4>
<p>Carrots seasoned in cumin and herbs with pecans and ricotta make for a delicious meat-free, vegetarian grilling recipe. <span class="pull-right"><a href="/2021/06/30/359666/grilled-cumin-carrots-with-pecans-ricotta-and-herbs">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:4944b9f9-b27c-4413-a439-d6365e06d53b2021-05-17T11:33:09-07:002022-01-01T17:56:16-08:00Vegan Road-Tripping: Travel Tips for Plant-Based Eaters2021-05-28 06:30:00 -0700Carol Sanders<p>To maximize health and minimize our impact on the planet, a whole-food, plant-based diet reigns supreme. Cooking at home ensures quality-controlled ingredients, but when traveling, extra measures are needed to enjoy healthy options while avoiding the allure of diet-busting, processed foods. The key to success is a combination of planning and resolve.</p><p>Much can be done before the trip begins. Research the destination and road trip stops, says <a href="https://plantbaseddietitian.com/" target="_blank">Julieanna Hever</a><span>, registered dietitian and author of <i>Plant-Based Nutrition (Idiot’s Guides). </i>She<i> </i>recommends reviewing online menus, calling ahead to clarify options and using apps like </span><a href="https://www.yelp.com/" target="_blank">Yelp</a> and <a href="https://www.happycow.net/" target="_blank">HappyCow</a> to scout for restaurants and grocery stores. Her favorite places are Thai and Mexican eateries, as well as steakhouses for their plant-based side dishes. Upon arrival at her destination, she hits a grocery store to stock up on fresh fruits and veggies.</p><p><span>“We live in an extremely difficult food environment, with a lot of triggers and inputs that don’t go away even if you’ve been eating a healthy diet for a long time,” says Micaela Karlsen, Ph.D., senior director of research at the American College of Lifestyle Medicine and author of <i>A Plant-Based Life</i>. “For people that are transitioning into this new lifestyle, the highly refined foods they are used to eating are kind of low-grade addictive substances and what researchers call hyper-palatable foods like added fat, sugar and salt that stimulate the brain in a similar way as addictive drugs like cocaine or alcohol, so it’s really a process of withdrawal for people initially.” </span></p><p>To combat the temptations, especially when away from home, Hever advises writing down and clearly understanding dietary goals and the reasons for eating this way. “I work with people that are very sick and with elite athletes. Their goals may be different from everyday people that want to have a vacation,” she says. “Do you want to have another heart attack or reactivate your diabetes? No. Are you totally healthy and consciously deciding to splurge once in a while? That can totally fit into a healthy lifestyle. What matters most is choosing to eat whole food, plant-based foods most of the time.” </p><p>Karlsen recommends always carrying snacks. “Don’t let yourself get too hungry or too tired, because when people are extra hungry or run-down, the reward experience of eating goes up and willpower goes down,” she explains, adding that dried fruit, nuts, rice cakes, individually packaged nut butter and fresh fruits are good portable snacks to carry. At the hotel, microwaveable popcorn, as well as oats and shelf-stable, single-portion almond or soy milk, will help stave off the munchies. </p><p>“I love granola, not only for breakfast, but also as a snack in the mid-afternoon,” Karlsen says. “Most store-bought granola, however, is akin to food crime. Oats are whole, healthy and cheap, but once oil, sugar and other stuff are added, the commercial product is high in fat, way too sweet and really expensive. The first time I made granola myself, I was amazed at how I didn’t even notice that the oil and sugar weren’t there. It was delicious and so satisfying.”</p><p>According to both experts, a cooler in the car or a refrigerator at the destination hotel expands the kinds of home-prepared foods that can accompany travelers, including hummus spread over crudités or sprouted, whole-grain crackers, as well as any kind of leftover dishes. They both tout the convenience and tastiness of nori rolls—a wide variety of ingredients wrapped in a sheet of dried seaweed. Among Karlsen’s favorite nori fillings are tempeh baked with tamari and a little maple syrup, topped with tomato and kale; peanut butter and pickles; avocado rubbed with umeboshi plum vinegar; and sweet potato, avocado, red pepper and thinly sliced carrots. </p><p>“Food is intertwined in our culture with entertainment, but thinking about food that way doesn’t really serve our biological potential for wellness,” says Karlsen. “People are so accustomed to these highly rewarding, intense foods like buffalo wings, pizza or chocolate cake that they actually don’t know what it feels like to enjoy something that’s simple and unrefined. There’s a lot of enjoyment in healthy eating. The longer you do it, the more it becomes enjoyable.”</p><p><br></p><p><i>Carol Sanders is a professional writer and can be reached at GoodEyePress@gmail.com. </i></p><p><i><br></i></p><h3><b>Vegan Travel Recipes</b><i><br></i></h3><div class="media clearfix">
<span class="pull-left"><a href="/2021/05/28/356575/japanese-noritos" target="_blank"><img alt="" src="//cdn1.locable.com/uploads/resource/file/822794/fit/80x80/vegan-noritos.jpg?timestamp=1621285256" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/05/28/356575/japanese-noritos" target="_blank">Japanese Noritos</a></h4>
<p>This simple yet elegant recipe for Japanese Noritos is the perfect make-ahead vegan meal for on-the-go plant-based eating. <span class="pull-right"><a href="/2021/05/28/356575/japanese-noritos">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/05/28/356577/almond-cinnamon-granola" target="_blank"><img alt="" src="//cdn3.locable.com/uploads/resource/file/822805/fit/80x80/vegan-granola.jpg?timestamp=1621285270" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/05/28/356577/almond-cinnamon-granola" target="_blank">Almond Cinnamon Granola</a></h4>
<p>Take vegan food to-go with this plant-based recipe for Almond Cinnamon Granola. <span class="pull-right"><a href="/2021/05/28/356577/almond-cinnamon-granola">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/05/28/356582/chocolate-chip-pumpkin-muffins" target="_blank"><img alt="" src="//cdn1.locable.com/uploads/resource/file/822812/fit/80x80/vegan-chocolate-chip-pumpkin-muffin.jpg?timestamp=1621285291" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/05/28/356582/chocolate-chip-pumpkin-muffins" target="_blank">Chocolate Chip Pumpkin Muffins</a></h4>
<p>Make this vegan recipe for chocolate chip pumpkin muffins for an easy plant-based food to take when traveling. <span class="pull-right"><a href="/2021/05/28/356582/chocolate-chip-pumpkin-muffins">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:db6ef51b-419e-4cd6-9eb7-f9ec1b3be64b2021-04-21T11:07:21-07:002021-06-01T21:26:58-07:00Baby Bites: Healthy Homemade Food for Tiny Tummies2021-04-30 06:30:00 -0700Sandra Yeyati<p>For the first year of a baby’s life, breast milk and formula are the main sources of nutrition, but as early as 4 to 6 months, a little one may be suited to try solid foods. According to the American Academy of Pediatrics, when a baby consistently holds their head up, has started to sit upright, has doubled their birth weight to a minimum of 13 pounds and exhibits an interest in food, they are ready.</p><p><a href="https://pickyeaterblog.com/" target="_blank">Anjali Shah</a><span>, a board-certified health coach and author of <i>The Super Easy Baby Food Cookbook, </i>is a proponent of homemade purées and soft finger foods. “A store-bought sweet potato pouch can cost $2.50, whereas one sweet potato is under a dollar, and you can get multiple meals out of it,” says Shah. “So, budget-wise, it’s a lot cheaper. It’s also </span><a href="/2021/04/30/352828/nix-baby-foods-that-harbor-toxic-metals" target="_blank">healthier</a> because you can control what’s in your baby food.”</p><p><span>The process is easy. “If you have a spoon and a fork, that’s a pretty good start, and if you have a blender, that’s really all you need,” says Amy Palanjian, author of <i>Busy Little Hands: Food Play! </i>and blogger at </span><a href="https://www.yummytoddlerfood.com/" target="_blank"><i>Yummy Toddler Food</i></a><span><i>. </i>A very basic technique, which both she and Shah employ, involves boiling or steaming vegetables and fruits, puréeing them with a fork or blender to the desired smoothness and freezing one-ounce portions in ice cube trays. Once frozen, the cubes can be popped out, kept in labeled freezer bags and thawed to serve.</span></p><p>They recommend a progression from thin, smooth purées to chunkier blends, and from very mild, single foods to progressively more adventuresome and complex flavors and textures. “Start with a really mild fruit like avocado or a really mild vegetable like carrots, green beans or sweet potato,” Shah advises. “Introduce one food every two or three days to make sure your baby is not allergic and that it suits their digestive system.”</p><p>In addition to purées, parents can offer their babies small-cut, softened versions of foods that they can hold in their hands and gnaw, a technique called baby-led weaning. “Your baby will pick it up with their fists, stick it in their mouth and drool all over it and gum it up. It teaches them to chew very early on,” Shah explains.</p><p>“Kids need healthy fats for proper brain development,” Palanjian says, suggesting a splash of olive oil in a broccoli purée or a dab of peanut butter in oatmeal. She also favors healthy proteins like a purée made with hard-boiled egg yolk slathered on a piece of toast or a well-blended bit of salmon.</p><p>“At 7 or 8 months, you can add lentils, beans and grains, and around 9 or 10 months you can start introducing mild spices—cinnamon, cardamom, nutmeg, turmeric, cumin, coriander. For example, if you’re going to make a lentil soup for yourself, you could add a few fresh, aromatic herbs like rosemary, oregano or thyme, and then for your baby, you can mash up that same lentil soup and serve it to them. The key is to avoid the hot spices like black pepper, cayenne or chili powder,” Shah says, noting that salt should be avoided in the first year because a baby’s kidneys cannot handle it. Added sugar is also a big no-no in her book.</p><p>“The best way to feel like you’re feeding your baby safe food is to serve a variety of foods over the course of a week,” Palanjian says. “But most of all, learn to enjoy this phase of your baby’s life. It can be a fun milestone. Let them explore. Trust them if they turn their face, close their mouth or push the spoon away. There’s no reason you need to force another bite. Let them show you and be in charge of what goes into their mouth. That can be a great way to set the foundation for intuitive eating. We want them as adults to be able to say when they’re hungry and when they’re full, and we often have the tendency to try to override that in our kids. So, if you let that develop as it very clearly does and is present from birth, that can be a great thing to do with little ones.”</p><p><br></p><p><i>Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.</i></p><p><i><br></i></p><h3><b>Easy DIY Baby Food Recipes</b></h3><div class="media clearfix">
<span class="pull-left"><a href="/2021/04/30/353487/baby-blueberry-smoothie" target="_blank"><img alt="viktorAdobeStockcom nata777AdobeStockcom eiliv sonas aceronUnsplashcom" src="//cdn0.locable.com/uploads/resource/file/816232/fit/80x80/baby-blueberry-smoothie-recipe.jpg?timestamp=1619040020" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/04/30/353487/baby-blueberry-smoothie" target="_blank">Baby Blueberry Smoothie</a></h4>
<p>This 5 ingredient recipe for homemade baby blueberry smoothies is the perfect way to get little ones started with solid foods. <span class="pull-right"><a href="/2021/04/30/353487/baby-blueberry-smoothie">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/04/30/353488/baby-superfood-pur-e" target="_blank"><img alt="anaumenkoAdobeStockcom" src="//cdn0.locable.com/uploads/resource/file/816234/fit/80x80/homemade-baby-superfoods.jpg?timestamp=1619040031" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/04/30/353488/baby-superfood-pur-e" target="_blank">Baby Superfood Purée</a></h4>
<p>Make simple, healthy, homemade baby food purée with these superfood ingredients. <span class="pull-right"><a href="/2021/04/30/353488/baby-superfood-pur-e">Read More »</a></span> </p>
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<p> </p><p><b><br></b></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:f69aabb9-beec-49d8-af31-d46da7e4cada2021-03-15T08:44:27-07:002021-06-01T21:22:49-07:00Spring Cleaning the Body: Simple Ways to Detox Naturally2021-03-31 06:30:00 -0700April Thompson<p>As we shake off the sluggishness of winter, many of us feel an urge to “spring clean” our bodies with a detox or cleanse. Yet health experts say such programs should help jumpstart new healthy habits and not necessarily be seen as a short-term fix.</p><p>“The air we breathe, the water we drink, the cosmetics we use, the materials we build with and most notably, the food that we eat, are loaded with chemicals that are toxic to our metabolism,” says Alejandro Junger, a Los Angeles cardiologist, author and founder of <a href="https://www.cleanprogram.com/" target="_blank">Clean Program</a>. “The systems in the body designed to clear toxicity are overwhelmed, and this leads to the imbalances and damage that is at the root of most diseases today.”</p><p>Detoxification functions are performed by many different organs and tissues, including intestinal flora, the immune system, the nervous system and the liver, so its imbalances can manifest in diverse ways, according to Junger. “Symptoms of detox imbalance include sleep and mood disorders, anxiety, rashes, lack of energy and libido, autoimmune disorders, inflammation and cancer.”</p><p>While some health professionals say that detoxes are unnecessary because the body is capable of cleansing itself, others make a compelling case for the need to help it along, given our heightened exposure to manmade toxic elements. Information of varying repute swirls around the internet, offering approaches ranging from juice cleanses to total fasts.</p><h3>Everyday Toxin Cleaners</h3><p>Simple dietary strategies can help sweep out toxins, explains <a href="https://nutritionbyrobin.com/" target="_blank">Robin Foroutan</a>, an integrative dietitian and nutritionist in New York City. She points to cruciferous vegetables like cabbage, broccoli, collards and kale, which promote cytochromes P450, a family of enzymes critical in helping toxins clear the body. She also recommends foods high in fiber that can bind to toxins and bile, and transport them out of the body through the stool. Berries, <a href="/2008/06/01/272214/green-tea-gets-a-boost-get-even-more-antioxidants-with-this-drink" target="_blank">green tea</a> and turmeric are also helpful for their antioxidant and <a href="/2018/06/29/224883/10-anti-inflammatory-foods-flavorful-ways-to-lower-disease-risk" target="_blank">anti-inflammatory properties</a>; even water facilitates the excretion process, supports the lymphatic system and replenishes fluids lost through sweat. Using a water filter and eating organic foods when possible also reduces incoming toxins, she says.</p><p><a href="/2021/03/31/350679/sweet-mango-smoothie" target="_blank">Healthy smoothies</a> are a great way to get water, fiber and easily digestible nutrients into our body at the same time, according to Junger. “When using a good, clean, protein powder in addition to fruits and leafy greens, healthy fats such as nuts, and coconut or cashew milk, a smoothie can provide us the nutrients needed to support our energy for hours,” he says. Adding herbs like mint or holy basil (tulsi) and spices like turmeric and cinnamon elevate both flavor and healing. Liquids such as celery juice provide highly concentrated nutrients and hydration, but lack the fiber of a blended drink. Both juices and smoothies give overtaxed digestive systems a needed break.</p><h3>Deep Detox</h3><p>Fasting (occasionally for a prolonged period, such as three days without food) and intermittent fasting (abstaining from food for a shorter period, such as 16 hours per day on a regular basis) are great tools for deeper detoxification, says Junger. “Digestion takes energy and resources from the detox functions, so eating less, eating less often and allowing time for digestion to stop so that detox can intensify is crucial.”</p><p>For a comprehensive detox, experts recommend working with a health practitioner to assess toxic burdens and develop a personalized plan. <a href="https://www.drrusselljaffe.com/" target="_blank">Russell Jaffe</a>, a physician in Ashburn, Virginia, crafts a detox program based on four self-assessments, including digestive transit time, urine pH, hydration levels and vitamin C levels.</p><p>Jaffe claims our bodies are burdened by excess acid, rendering them less resilient to stress and resulting in fatigue, illness and infection risks. “When we enjoy a diet rich in greens, fruits, vegetables, minerals and antioxidants, our cells become more alkaline and more resistant to everyday stress,” he states.</p><p>Experts emphasize that a short-term program must be part of a longer-lasting lifestyle and diet shift. “It is not enough to do periodic detoxes if you go back to old habits. I offer these programs as a jumpstart in hopes that participants feel so much better that they never want to go back to what they were doing and eating before,” says Junger.</p><p><br></p><p><a href="http://aprilwrites.com/" target="_blank"><i>Connect with Washington, D.C., freelance writer April Thompson</i></a><i>.</i></p><p><i><br></i></p><h3><b>Detox Delights</b></h3><div class="media clearfix">
<span class="pull-left"><a href="/2021/03/31/350679/sweet-mango-smoothie" target="_blank"><img alt="photo by Kaitlyn Noble" src="//cdn3.locable.com/uploads/resource/file/809324/fit/80x80/mango-smoothie-recipe.jpg?timestamp=1615831087" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/03/31/350679/sweet-mango-smoothie" target="_blank">Sweet Mango Smoothie</a></h4>
<p>Sweet fruit pairs with spinach for an extra dose of fiber, vitamins and super-green-detoxifying antioxidants to make a delicious, healthy version of a mango smoothie. <span class="pull-right"><a href="/2021/03/31/350679/sweet-mango-smoothie">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/03/31/350682/vegetable-yum-soup" target="_blank"><img alt="photo by Kaitlyn Noble" src="//cdn2.locable.com/uploads/resource/file/809330/fit/80x80/vegetable-yum-soup-recipe.jpg?timestamp=1615831099" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/03/31/350682/vegetable-yum-soup" target="_blank">Vegetable Yum Soup</a></h4>
<p>This soup recipe helps provide the body with nutrient- and fiber-rich vegetables in an easy-to-digest format, while the broth helps supply water for detoxification and a sense of satiety. <span class="pull-right"><a href="/2021/03/31/350682/vegetable-yum-soup">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:5b3d2d23-92de-4a83-ad43-5f5bb6cbac4c2021-02-18T11:59:06-08:002021-06-01T21:23:26-07:00Indoor Edible Gardening: Grow Veggies, Sprouts and Microgreens Year-Round2021-02-26 06:30:00 -0800April Thompson<p>There’s no need to wait until the last frost date to sow a kitchen garden. Impatient gardeners or those without outdoor space can grow almost anything indoors with a little light and creativity.</p><p>“You can start many edible plants from seed on a sunny windowsill, even in late winter. You’ll be surprised how quickly everything germinates this time of year,” says <a href="http://ziaallaway.com/">Zia Allaway</a>, the British author of <i>Indoor Edible Garden: Creative Ways to Grow Herbs, Fruits, and Vegetables in Your Home.</i></p><p>Herbs, tomatoes, cucumbers and peppers are among the many foods that can be easily grown from seed indoors, according to Allaway. Many fruiting plants that are not self-pollinating, such as cucumbers, need a boost from hand pollination if growing them indoors. Allaway adds, “When growing any plants on a windowsill, rotate them periodically so they grow evenly, as they will turn toward the light.” </p><p>While crops like garlic, beets and carrots won’t reach maturity indoors, they can still be grown inside for their tasty, nutritious leaves. To grow garlic shoots, for example, remove the papery outer case and submerge the flat end of a garlic bulb in a container of water, leaving the top exposed to air. Within a few weeks, garlicky-flavored shoots will sprout up that can be harvested and used like chives, advises Allaway.</p><p>To maximize space, she suggests growing plants vertically, perhaps by hanging bushy herbs or trailing plants in a window basket. She has also used interior walls to erect a trellis for vining plants like cucumbers, wiring it up with screw eyes.</p><h3>Mini-Greens, Major Nutrients</h3><p>Many health-conscious gardeners are drawn to sprouts and microgreens for their nutritional benefits, as <a href="https://www.webmd.com/diet/news/20120831/tiny-microgreens-packed-nutrients#1" target="_blank">they contain as much as 40 times the nutrients</a> as their full-grown counterparts. Sprouts can easily be grown with or without soil, and are eaten before the first tiny cotyledon leaves emerge, whereas microgreens are harvested later, often just before or after the first true leaves, the second pair, pop up.</p><p>“Sprouted greens grown at home are the freshest food you’ll ever eat. Being able to grow your own salads is also a lot of fun in the winter, to see the wonderful colors growing on your shelf,” says <a href="http://www.the-daily-gardener.com/" target="_blank">Peter Burke</a><span>, the Calais, Vermont, author of <i>Year-Round Indoor Salad Gardening: How to Grow Nutrient-Dense, Soil-Sprouted Greens in Less Than 10 Days</i>.</span></p><p>Burke’s tried and true method is to plant a small amount of seed every day from a mix of sunflower, peas, radish, buckwheat and brassicas like broccoli or kohlrabi, providing a steady supply of his family’s daily dose of greens. While some gardeners grow sprouts or microgreens directly on paper towels or coconut coir, Burke prefers using a store-bought, germination soil mix, spread up to two inches deep in reusable trays, watered once a day and grown without artificial light.</p><p>Many seeds commonly found in the home pantry can be turned into sprouts and shoots, says <a href="https://www.linawallentinson.se/" target="_blank">Lina Wallentinson</a><span>, the Swedish author of <i>Sprouts, Shoots and Microgreens: </i></span><span><i>Tiny Plants to Grow and Eat in Your Kitchen</i>. </span>“Mustard seeds from the spice shelf, whole lentils in all colors, chickpeas and yellow peas can all be easily grown for sprouts and shoots without any special equipment,” she says.</p><p>Seeds can be put into wide-mouthed jars, soaked overnight, and then drained and rinsed two to three times a day. Germination of seeds into sprouts, from mung beans to quinoa, can typically take less than 24 hours with this method.</p><p>Sprouts and microgreens make great toppers for salads, soups, sandwiches or smoothies, and they can also be cooked. “Newly sprouted mung and lentil seeds with a short ‘tail’ are perfect to flash-fry and season with soy, chili and a little sesame oil as an alternative to rice or pasta,” says Wallentinson. “Sprouts are also nice to bake with. Like seeds and nuts, they give a good little chew in all kind of breads.”</p><p>Whether growing sprouts, microgreens or full-sized plants, Allaway advises home gardeners to make drainage holes at the bottom of the containers to avoid overwatering. “It’s better to underwater than overwater a plant, because once it starts to rot, it’s game over. There is also research showing that a little stress from occasional underwatering can trigger the plant to produce more phytochemicals, which are nutritionally beneficial,” she says.</p><p><br></p><p><a href="http://aprilwrites.com/" target="_blank"><i>Connect with Washington, D.C., freelance writer April Thompson</i></a><i>.</i></p><p><i><br></i></p><h3><b>Tasty, Sprout-inspired Recipes</b><i><br></i></h3><div class="media clearfix">
<span class="pull-left"><a href="/2021/02/26/347795/noodle-soup-with-coconut-sprouts-and-shoots" target="_blank"><img alt="" src="//cdn1.locable.com/uploads/resource/file/802832/fit/80x80/sprouts-shoots-coconut-noodle-soup.jpg?timestamp=1613687118" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/02/26/347795/noodle-soup-with-coconut-sprouts-and-shoots" target="_blank">Noodle Soup with Coconut, Sprouts and Shoots</a></h4>
<p>This warming, healthy soup with just the right amount of chili spice is simple to make and full of delicious, curry flavors. <span class="pull-right"><a href="/2021/02/26/347795/noodle-soup-with-coconut-sprouts-and-shoots">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/02/26/347796/green-smoothie-bowl" target="_blank"><img alt="" src="//cdn1.locable.com/uploads/resource/file/802852/fit/80x80/green-smoothie-bowl.jpg?timestamp=1613687139" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/02/26/347796/green-smoothie-bowl" target="_blank">Green Smoothie Bowl</a></h4>
<p>This healthy green smoothie bowl recipe combines tender, mild shoots along with buckwheat sprouts for a little extra satiety. <span class="pull-right"><a href="/2021/02/26/347796/green-smoothie-bowl">Read More »</a></span> </p>
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<h4 class="media-heading"><a href="/2021/02/26/347797/sprouted-hummus" target="_blank">Sprouted Hummus</a></h4>
<p>This sprouted version of hummus is a tasty twist on the classic Middle Eastern recipe. <span class="pull-right"><a href="/2021/02/26/347797/sprouted-hummus">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:ff81d753-29fc-43b1-a358-c1e6fd393c272021-01-18T14:01:06-08:002023-02-28T14:45:42-08:00Heartfelt Eating: Best Foods for a Heart-Healthy Diet2021-01-29 06:30:00 -0800April Thompson<div>Hypertension affects nearly <a href="https://www.cdc.gov/bloodpressure/facts.htm" target="_blank">half of all Americans</a>, increasing the risk for heart disease and stroke, the leading cause of death. We can help mitigate that risk and have a healthy “change of heart” by revamping our diets.<br><br></div><div>While food fads are constantly changing, the basics of a heart-healthy diet have not, says Cheryl Strachan, a registered dietitian in Calgary, Canada, and founder of <a href="http://sweetspotnutrition.ca/" target="_blank">Sweet Spot Nutrition</a>. Strachan notes the Dietary Approaches to Stop Hypertension (DASH) diet has been used to help lower blood pressure and with other heart disease risk factors since its development in the 1990s. The DASH diet is rich in fruits, vegetables, whole grains, nuts, beans and low-fat dairy foods. While it includes lean meat, fish and poultry, it limits sugary foods and fatty meats.</div><div><br>The Mediterranean diet, says Strachan, is another proven regimen for heart health, citing a five-year Spanish <a href="https://www.hsph.harvard.edu/nutritionsource/2018/06/22/predimed-retraction-republication/" target="_blank">study</a> in <i>The New England Journal of Medicine</i> that found the incidence of cardiovascular events was 30 percent lower among participants on this diet, supplemented with extra-virgin olive oil or nuts, compared to those assigned a reduced-fat diet.</div><div><br>A Mediterranean diet doesn’t necessarily mean eating dishes specific to that region. “It’s the type of foods that matters: a largely plant-based diet focused on whole grains such as the bulgur in tabouli, legumes, nuts, seeds, olive oil and some animal products like fish, poultry and dairy,” says Strachan.<br><br></div><div><a href="https://drgreger.org" target="_blank">Michael Greger</a>, a Seattle physician and author of the bestseller <i>How Not to Die</i>, disagrees that meat-based proteins have a place in a heart-healthy diet. “Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole-plant foods,” says Greger, adding that the most critical risk factor is elevated LDL cholesterol. “To drastically reduce LDL cholesterol levels, we need to drastically reduce our intake of trans fat, which comes from processed foods and naturally from meat and dairy; saturated fat, found mainly in animal products and junk foods; and playing a lesser role, dietary cholesterol, found exclusively in animal-derived foods, especially eggs.”<br><br></div><div>Michelle Routhenstein, a preventive cardiology dietitian and owner of <a href="https://www.entirelynourished.com/" target="_blank">Entirely Nourished</a>, a nutrition counseling practice in New York City, likes to meet clients where they are rather than trying to force a drastic switch they can’t maintain. “Often, people get very broad advice, like ‘Adopt a plant-based diet,’ but when it comes to the heart, you have to find a way of eating you can commit to long term. I start by asking what foods bring them joy, as well as their food dislikes, history and culture.”<br><br></div><div>For Routhenstein, an optimal diet for the heart includes a healthy balance of good fats, lean protein and the complex carbs that are important sources of fiber. “Research has shown that every additional 10 grams of fiber per day can decrease the risk of coronary heart disease by as much as 25 percent,” by helping the body remove excess cholesterol, says the dietitian and author of <i>The Truly Easy Heart-Healthy Cookbook: Fuss-Free, Flavorful, Low-Sodium Meals</i>. While fatty foods are sometimes scapegoated for poor health, unsaturated fats are “really good for blood vessel health,” she adds.</div><div><br></div><h3>Nutrients for Heart Health<br><br></h3><div>Potassium is a key mineral for heart health, as it can help the body remove excess sodium, lower blood pressure and improve blood flow and blood vessel health. Yet research shows less than 2 percent of Americans get enough. Beans, sweet potatoes, lentils, beets and avocados are among many potassium-rich foods with multiple heart benefits.<br><br></div><div>There is a growing awareness of the importance of inflammation-fighting omega-3 fatty acids, particularly in fish like wild salmon, arctic char and sardines. Routhenstein also advocates omega-9 fatty acids such as in tahini and avocado. Omega-9s have been shown to help increase HDL “good” cholesterol and decrease LDL “bad” cholesterol while protecting blood vessel health.<br><br></div><div>Heart attacks often seem to occur suddenly simply because the damage happens gradually and quietly, warns Routhenstein. “Heart disease is progressive, so over time a poor lifestyle and diet can damage blood vessels and accelerate hardening of the arteries that lead to heart attacks,” she warns. “Some damage may not be entirely reversible, but it’s never too late to optimize heart functioning.”</div><div><br><br></div><div><i><a href="http://aprilwrites.com/" target="_blank">Connect with Washington, D.C., freelance writer April Thompson</a></i><i>. </i></div><br><br><h3><b>Servings for the Heart</b></h3><div class="media clearfix">
<span class="pull-left"><a href="/2021/01/29/343284/quinoa-edamame-and-carrot-salad-with-ginger-sesame-dressing" target="_blank"><img alt="courtesy of Laura Flippen" src="//cdn3.locable.com/uploads/resource/file/792975/fit/80x80/edamame-salad.jpg?timestamp=1611077697" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/01/29/343284/quinoa-edamame-and-carrot-salad-with-ginger-sesame-dressing" target="_blank">Quinoa, Edamame and Carrot Salad with Ginger-Sesame Dressing</a></h4>
<p>Edamame’s flavors pair well with quinoa, crunchy cabbage and carrot slaw, and combine seamlessly with the spicy, toasty notes of the ginger-sesame dressing in this heart-healthy recipe. <span class="pull-right"><a href="/2021/01/29/343284/quinoa-edamame-and-carrot-salad-with-ginger-sesame-dressing">Read More »</a></span> </p>
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<h4 class="media-heading"><a href="/2021/01/29/343285/blueberry-and-pumpkin-seed-yogurt-bark" target="_blank">Blueberry and Pumpkin Seed Yogurt Bark</a></h4>
<p>This frozen yogurt bark recipe can be an easy breakfast alternative that balances high-quality protein, dietary fiber and heart-healthy fats. <span class="pull-right"><a href="/2021/01/29/343285/blueberry-and-pumpkin-seed-yogurt-bark">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/01/29/343286/lentil-raisin-and-pecan-stuffed-acorn-squash" target="_blank"><img alt="courtesy of Laura Flippen" src="//cdn0.locable.com/uploads/resource/file/792981/fit/80x80/Lentil-Raisin-Pecan-Acorn-Squash.jpg?timestamp=1611077744" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/01/29/343286/lentil-raisin-and-pecan-stuffed-acorn-squash" target="_blank">Lentil, Raisin and Pecan-Stuffed Acorn Squash</a></h4>
<p>With lean proteins from the lentils, complex carbohydrates from the squash and heart-healthy fats from the pecans, this well-balanced vegan recipe is nourishing and delicious. <span class="pull-right"><a href="/2021/01/29/343286/lentil-raisin-and-pecan-stuffed-acorn-squash">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:7fa36679-e060-48ae-870f-926758758ea72020-12-16T09:50:32-08:002021-09-29T18:37:17-07:00Lose Weight Without Dieting: How to Eat to Feel and Look Your Best2020-12-30 06:30:00 -0800April Thompson<div>One of the top New Year’s resolutions is to lose weight, and to that end, millions of Americans go on a diet each year. As we look to reset after holiday indulgences, nutrition experts say it’s a great time to cultivate healthy, long-term eating habits rather than unsustainable diets that lead us in circles.<br><br></div><div> “A ‘live it’ is better than a diet: small, manageable changes you can live with over time,” says <a href="https://health.tamu.edu/experts/lisa-mallonee.html" target="_blank">Lisa Mallonee</a>, a registered dietician and professor at the Texas A&M College of Dentistry, in Dallas. “People get focused on losing 15 pounds, but once they get to the finish line, they don’t have a plan for after and often end up regaining the weight.”<br><br></div><div> While navigating the labyrinth of nutrition information can be tough, eating better is actually simple, says <a href="https://davidkatzmd.com/" target="_blank">David Katz, M.D.</a>, founder of both the <a href="https://yalegriffinprc.griffinhealth.org/" target="_blank">Yale-Griffin Prevention Research Center</a> and the nonprofit <a href="https://www.truehealthinitiative.org/" target="_blank">True Health Initiative</a>, and co-author of <i>How to Eat: All Your Food and Diet Questions Answered</i>. “There are two general shifts to make: first, to less processed foods, and second, to more plant-based foods,” says Katz.<br><br></div><div> In making such shifts, Mallonee suggests applying the 80/20 rule to food. “If 80 percent of the time you are making healthy choices, and the other 20 percent of the time you allow splurges, you’re less likely to feel deprived and revert to old ways.”<br><br></div><div> Katz agrees that small shifts are more likely to stick, in part because of our adaptable palates. “If you commit to improving your diet little by little, you will find that taste buds are adaptable fellas that will learn to love the foods they are with. For example, try something as simple as switching from regular soda to diet to seltzer to water over time.”<br><br></div><div> The good news for dieters with questions, suggests Katz, is there is no one superior diet. “You can have a high-quality diet whether you are flexitarian, pescatarian or vegetarian, low-carb or high-carb,” he says.<br><br></div><div> For <a href="https://jillweisenberger.com/" target="_blank">Jill Weisenberger</a>, a registered dietitian nutritionist, in Yorktown, Virginia, and author of <a href="https://jillweisenberger.com/books/the-overworked-persons-guide-to-better-nutrition/" target="_blank"><i>The Overworked Person’s Guide to Better Nutrition</i></a>, a healthy diet comes down to three meals a day, each with a good source of protein and fiber. “When losing weight, it’s especially important to eat enough protein so you don’t lose muscle mass with the fat,” she says, suggesting a target of 25 to 35 grams of fiber a day, achieved through a diverse diet that focuses on fruits, vegetables and legumes.<br><br></div><div> Katz, Mallonee and Weisenberger all caution against a diet like keto that restricts many nourishing foods only because they contain carbs. “There is no evidence of long-term safety or benefit of keto,” says Katz. “A truly keto diet cuts out a lot of highly nutritious foods like fruit, grains and beans, all associated with better health and longer life. I think a diet excluding these foods would be a colossal mistake.”</div><div><br></div><h3>Weighing In<br><br></h3><div>While it’s not healthy to obsess over numbers on the scale, it is important to understand the health risks of carrying extra weight, particularly around the middle. “Belly fat is a concern for co-morbidities like pre-diabetes, diabetes, increased blood pressure and even sleep apnea,” says Mallonee, stating that women should aim for a waist circumference of less than 35 inches and men of less than 40.<br><br></div><div> Katz advises that the effects of abdominal fat can vary. “Certain ethnicities are extremely vulnerable to excess weight around the middle, which can result in insulin resistance and metabolic mayhem. However, many people can gain considerable amounts of weight and show no metabolic effects,” he says, suggesting that a comprehensive health checkup can clear up any doubts.<br><br></div><div> Physiologically, it is hard to keep weight off, says Weisenberger, but people should not get discouraged if they fall short of their goals. “If you are overweight, you will get an enormous boost from the first 5 to 10 percent of weight loss—it’s much more important than that last 5 to 10 percent.”<br><br></div><div> While weight loss is an exercise in delayed gratification, the power of high-quality food is immediate, advises Katz. “You can improve the quality of your immune response with a single meal. It’s the gift that keeps on giving, too, as those positive health benefits accumulate over time.”</div><div><br><br></div><div><a href="http://aprilwrites.com/" target="_blank"><i>Connect with Washington, D.C., freelance writer April Thompson. </i></a><br></div><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:adedcd6f-114b-4ffe-afbb-96be1bb6a65a2020-11-12T11:00:41-08:002021-09-30T07:04:19-07:00The Gift of Yum: Homemade Treats Spark Holiday Cheer2020-11-27 06:30:00 -0800April Thompson<div>Gift-givers seeking memorable presents while avoiding holiday shopping stress need look no further than the kitchen. Edible homemade gifts make special, welcome treats, help slow down the shopping frenzy of the season and increase creativity in the kitchen. While <a href="https://www.surveymonkey.com/curiosity/best-holiday-gifts-and-gifting-stats/" target="_blank">79 percent of recipients return some holiday gifts every year</a>, food and handmade items rank in the top 10 treasured gifts, according to Survey Monkey research.<br><br></div><div>Mackenzie Burgess, a Fort Collins, Colorado, dietitian and recipe developer at <a href="https://cheerfulchoices.com/" target="_blank">Cheerful Choices</a>, encourages holiday gift-givers to think beyond the Christmas cookie. One of her go-to holiday gifts, <a href="/2020/11/27/335075/lentil-brown-rice-soup" target="_blank">a lentil and brown rice dry soup mix</a>, features colorful dry ingredients layered in a Mason jar and the recipe attached with a pretty ribbon. “This shelf-stable dry soup mix is the perfect, plant-based meal to make on a chilly night, and makes for a unique, affordable and thoughtful gift,” says Burgess, adding that the Mason jars can be repurposed.<br><br></div><div>For a sweet but healthy treat, Burgess offers freezer-friendly energy bites, which can be made in large quantities in advance and frozen or refrigerated, then popped into jars at gift time. These gluten-free, vegan treats can be made with common pantry items, including a base of oats, nut butter and a sweetener like honey or agave, as well as “fixings” such as shredded coconut, dried cranberries or goji berries, chopped nuts, or chia or flax seeds to boost the flavor and nutrition. Natural food coloring can also be added to foster a more festive look.<br><br></div><div>To give a gift a “wow” factor, blogger Shelley Fulton, in Hudson, Ohio, recommends making a themed basket that may include a mix of homemade and purchased items. “You can take your signature spice rub or that homemade soup mix everyone raves about and expand into a gift basket with other products that support the theme, like barbecue tools for the spice rub or a kettle with cute soup bowls and a new ladle for the soup mix,” says Fulton, the creator of <a href="https://twohealthykitchens.com/" target="_blank">Two Healthy Kitchens</a>. For the dog lovers on a holiday list, Fulton suggests making homemade sweet potato dog biscuits, which can be bundled in a dog bed with other canine comforts.<br><br></div><div><a href="https://nodighome.com/" target="_blank">Stephanie Hafferty</a>, author of <a href="https://nodighome.com/my-books-and-writing/the-creative-kitchen/" target="_blank"><i>The Creative Kitchen: Seasonal Plant Based Recipes for Meals, Drinks, Garden and Self Care</i></a>, suggests handcrafted items like infused vinegars, herb salts, herbal tea blends or spice mixes for foodies on the holiday gift list.<br><br></div><div>Infused concoctions can be easily made by steeping a light vinegar like champagne or cider with rosemary, thyme or other perennial herbs, along with a spiraled citrus peel, for two weeks before gifting. “Infused vinegars look so lovely and go with so many winter dishes. They also have the advantage of being antiviral and having the shelf life of a few years,” says Hafferty.<br><br><div class="image-with-caption image-main"><img alt="" src="//cdn2.locable.com/uploads/resource/file/776243/fill/700x0/edible-holiday-gift-ideas.jpg?timestamp=1605212959"><div class="small"><p></p><p>lydia matzal/Unsplash.com<br></p><p></p></div></div><p> </p></div><div>Herb-infused olive oils make another gorgeous foodie gift, but Hafferty warns of botulism risk if the herbs are not completely dried beforehand and fully submerged in the oil. “Make this one closer to the time you plan to give it and include instructions to use within a few weeks,” recommends the Somerset, England, author.<br><br></div><div>Unusual spice mixes are another favorite gift of Hafferty’s, which can encourage home cooks to get creative. “<i>Ras el Hanout</i> is a versatile Moroccan spice blend that elevates dishes to another dimension. You can upcycle an old tin and decorate it with images of Moroccan tiles and add a homemade booklet with recipe ideas,” she says.<br><br></div><div>For a hostess gift that will be eaten immediately, Fulton loves making fruit kabob bouquets, made festive by using red and green fruits like strawberries and kiwi cut into holiday-themed shapes like stars and bells. “This is a fun one to make with kiddos,” adds the blogger.<br><br></div><div>If concerned about preparing food items for someone due to COVID-19, Fulton suggests assembling a countertop herb garden or a handmade book of favorite recipes, with a promise to cook together soon.<br><br></div><div>The spirit that goes into holiday gift-making matters as much as the end product. Making thoughtful presents for loved ones is a great time to reflect upon our blessings, especially those that have blessed our lives this year.</div><div><br><br></div><div><a href="http://aprilwrites.com/" target="_blank"><i>Connect with Washington, D.C., freelance writer April Thompson</i></a>.</div><br><br><br><h3><b>Holiday Gift-Giving Recipes</b><br></h3><div class="media clearfix">
<span class="pull-left"><a href="/2020/11/27/335075/lentil-brown-rice-soup" target="_blank"><img alt="photo by Mackenzie Burgess RDN" src="//cdn0.locable.com/uploads/resource/file/776244/fit/80x80/lentil-brown-rice-soup.jpg?timestamp=1605216736" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2020/11/27/335075/lentil-brown-rice-soup" target="_blank">Lentil Brown Rice Soup</a></h4>
<p>Give your loved ones the gift of healthy food this holiday season with a recipe and jar full of all the dry ingredients to make Lentil Brown Rice Soup. <span class="pull-right"><a href="/2020/11/27/335075/lentil-brown-rice-soup">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2020/11/27/335077/christmas-cocoa-crunch-bark" target="_blank"><img alt="photo by Mackenzie Burgess RDN" src="//cdn0.locable.com/uploads/resource/file/776248/fit/80x80/christmas-cocoa-crunch-bark.jpg?timestamp=1605216768" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2020/11/27/335077/christmas-cocoa-crunch-bark" target="_blank">Christmas Cocoa Crunch Bark</a></h4>
<p>Spread cheer over the holidays with this delicious recipe for Christmas Cocoa Crunch Bark, a healthy way to sweeten the season. <span class="pull-right"><a href="/2020/11/27/335077/christmas-cocoa-crunch-bark">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2020/11/27/335078/ras-el-hanout-spice-mix" target="_blank"><img alt="photo by Stephanie Hafferty" src="//cdn3.locable.com/uploads/resource/file/776250/fit/80x80/ras-el-hanout-spice-mix.jpg?timestamp=1605216805" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2020/11/27/335078/ras-el-hanout-spice-mix" target="_blank">Ras el Hanout Spice Mix</a></h4>
<p>Spice up dishes with the zesty blend of flavors in this recipe for Ras el Hanout, great for sprinkling onto roasting vegetables or added to falafel mixes, soups, stews and tagines. <span class="pull-right"><a href="/2020/11/27/335078/ras-el-hanout-spice-mix">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2020/11/27/335080/energy-bites" target="_blank"><img alt="photo by Stephanie Hafferty" src="//cdn2.locable.com/uploads/resource/file/776251/fit/80x80/energy-bites-oats-seed.jpg?timestamp=1605216843" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2020/11/27/335080/energy-bites" target="_blank">Energy Bites</a></h4>
<p>These customizable energy bites are the perfect snack to grab and go, taking 5 minutes or less to make. It's easy to create festive bites for the holidays by adding food coloring. <span class="pull-right"><a href="/2020/11/27/335080/energy-bites">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2020/11/27/335081/rosemary-infused-vinegar" target="_blank"><img alt="photo by Stephanie Hafferty" src="//cdn1.locable.com/uploads/resource/file/776257/fit/80x80/rosemary-infused-vinegar.jpg?timestamp=1605216875" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2020/11/27/335081/rosemary-infused-vinegar" target="_blank">Rosemary-Infused Vinegar</a></h4>
<p>This fragrant, versatile rosemary-infused vinegar recipe makes a delightful holiday gift that can be enjoyed for months, delicious in salad dressings, on vegetables or added to sauces. <span class="pull-right"><a href="/2020/11/27/335081/rosemary-infused-vinegar">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>