Top 10 Healthiest Seeds to Eat

This is my summary from reading the article, but please read the entire article for much more great information! 

I put this list inside my kitchen cabinet as an ever-present reminder.

The top 5 healthiest seeds to eat are:
Flaxseeds
Hemp Seeds
Pumpkin Seeds
Poppy Seeds
Sunflower Seeds

Then 5 more are added to total 10:
Chia Seeds
Sesame Seeds
Pine Nuts
Quinoa Seeds
Pomegranate Seeds

                    ~*~*~*~*~*~*~*~*~*~*~

Article by Rachael, MS, RD
April 8, 2019
Permission given by Dr. Josh Axe

Read More:

https://draxe.com/nutrition/top-10-healthiest-seeds-to-eat/

Why ADHD Doesn’t Exist in French Children

http://www.healthy-holistic-living.com/why-adhd-doesnt-exist-in-french-children.htm

by PAUL FASSA
 
The French don’t recognize ADHD (Attention Deficit Hyperactive Disorder) as a chemical imbalance that opens the Pandora’s Box of pharmaceutical drug addiction with harmful side effects. 

They don’t raise their kids on fake hyper sugar and chemical processed foods either. Instead, school kids are treated to chefs in training preparing lunch meals from nearby freshly grown produce and local livestock.

In general, the French are more food health conscious than Americans. They believe in fresh well prepared food for all. They don’t allow chemically bleaching wheat flour for white bread. They let the sun do that, which probably enhances micro-nutrients instead of adding toxins.

The ADHD diagnosis rate in America is 19 percent. In France, it’s .5% – a half of one percent. And the socialization of that half percent is not done chemically. It’s done socially and/or with talk therapy, the old fashioned way.

No doubt a lot of fake kiddie cereals that dominate our food aisles are eschewed in France also. That’s probably aided by much less TV advertising of fake foods loaded with food coloring chemicals and sweetened with added excess sugar and HFCS to hook the kids. All of those items contribute to hyperactivity.

Read more...

5 Danger Foods You’re Consuming on a Regular Basis

by Dr. Josh Axe
https://draxe.com/danger-foods/?utm_source=newsletter&utm_medium=email&utm_campaign=sep_2_newsletter_a
Used by permission

Hippocrates, the founder of modern medicine and the food is medicine concept, once said, “All disease begins in the gut.” Today, more than ever, we know this is true as we hear scientists connecting disease after disease to microbiome disruption. This assault on your gut — largely triggered by eating danger foods — often leads to a condition known as leaky gut.
Also known as “intestinal permeability,” leaky gut is characterized by a malfunction in the tight junctions of your intestines. This results in things like toxins, microbes and undigested food particles leaking out of your gut and into your bloodstream. This sets off a cascade of inflammation, leading to all sorts of side effects and diseases like allergies, asthma, eczema and autoimmune disease symptoms.
Clearly, leaky gut doesn’t only impact your gastrointestinal tract. Bloating, food intolerance and gas are common symptoms in people living with leaky gut, but not everyone experiences them. One important way to start healing your gut is to start avoiding danger foods. Let’s take a look.

---

Danger Foods to Always Avoid

1. The Wrong Fats

The best sources for healthy fats include things like avocados, raw or organic grass-fed butter, omega-3 rich fish like wild-caught salmon or anchovies, coconut oil, and extra virgin olive oil. Always avoid damaging, processed fats found in things like margarine, other “vegetable oil spreads,” and rancid, inflammatory vegetable oils like canola oil, safflower oil, and cottonseed and soybean oils.
Processed oils are extracted by high heat and pressure and the use of solvents. The fats in these oils are exposed to light and air, which oxidizes the fat, turning them rancid. The high heat and pressure destroy antioxidants and alter the chemical nature of the fat, creating dangerous free radicals. BHA and BHT, dangerous preservatives, are then often added to the oil to extend the shelf life.
Trans fat, listed as hydrogenated oils or sometimes “shortening” on the ingredients label, should be avoided at all costs, too. Harvard researchers estimate that trans fats cause about 50,000 premature heart attack deaths annually. (1) A 2015 review of studies concluded that those who ate the highest levels of trans fat were 34 percent more likely to die from any cause compared to people who ate the least trans fat. (2)

2. Tap Water

OK, not technically a food, but tap water is a diet staple for millions of Americans. (It’s the second most consumed beverage behind carbonated soft drinks.) What’s concerning here is that a growing number of microbiologists believe even low levels of chlorine commonly found in tap water could be damaging the beneficial bacterial community in the digestive tract. (3) That’s the No. 1 reason this lands on the danger foods list.
I’m not suggesting that bottled water, which is about 300 times more expensive than tap water, is the right alternative, either. (4) Numerous studies suggest bottled water also contains contaminants. A recent German study detected nearly 25,000 chemicals in a single bottled water. (5) I suggest looking for a water filter featuring the NSF/ANSI 42 standard label. This means it’s been proven to significantly reduce levels of chlorine from water. Activated charcoal filters often bear this label.

3. Surprising Inflammatory Grains

This may come as a surprise, but I’m not here to tell you that all grains are evil. While I do recommend going exclusively grain-free during the first phase of the leaky gut diet, avoiding ancient grains for the rest of your life may not be necessary. Instead, learn how to soak and sprout grains. This helps break down gut-irritating phytic acid and antinutrients in ancient grains, helping your body absorb more nutrients without all of the unnecessarily inflammation.
Years ago, our ancestors typically soaked, sprouted and fermented ancient grains before consuming them. The shift to eating grains without taking these important steps has left our bodies more inflamed.
In fact, consuming high levels of phytic acid (or phytate, as it’s called in its salt form) in unsprouted grains can actually lead to nutritional deficiencies. These antinutrients impair your body’s ability to absorb things like calcium, copper, iron, magnesium and zinc. (6) Phytic acid also inhibits our digestive enzymes called amylase, trypsin and pepsin. Amaylase breaks down starch, while both pepsin and trypsin are needed to break down protein. (7, 8)
For those who love bread and don’t want to give it up, Ezekiel bread in moderation is a better choice.

4. The Sneakiest Sugars

To be clear, I’m not suggesting you eliminate all forms of unprocessed fruit from your life. In fact, the health benefits of blueberries make them a great part of your breakfast routine. What you need to start avoiding are the sneakiest forms of sugar, though. This includes avoiding things like yogurt (even organic yogurt) that contains added sugar.
Too much sugar causes yeast overgrowth, triggering the yeast in your gut to start overtaking the beneficial microorganisms in your gut. Sugar feeds yeast overgrowth and candida, causing malabsorption issues over time. This means your body won’t be able to absorb and digest all of the vitamins and minerals you need. If your’e experiencing certain vitamin and mineral deficiencies, particularly vitamin B12, iron, zinc and/or magnesium, know that these are chief symptoms of leaky gut.

5. Gluten

Intense breeding practices in agriculture have left us with a modern wheat that’s loaded with gluten, a protein that’s very hard to digest. Today’s hybridized wheat contains about double the amount of gluten compared to grains of the past, too. And let’s not forget that, historically, people prepared wheat in a much different way, routinely sprouting and pre-digesting it so it’s easier for the body to process.
Today, some people in particular are more sensitive to gluten. Some signs of gluten intolerance include frequent headaches, infertility, muscle and joint pain, skin rashes, mood disorders, and a higher risk of learning disabilities, among others.
Foods with gluten aren’t always obvious. For instance, ketchup, ground spices, lunch meat and hot dogs are often unexpected sources.

Read Next: The Top 15 Anti-Inflammatory Foods

Taking the Overwhelming Out of Gluten Free

by Elizabeth Tromm - Used by permission

https://wingingthislife.wordpress.com/2016/01/12/taking-the-overwhelming-out-of-gluten-fre e/

 

We have always eaten a pretty good diet, growing, canning, and freezing our food. Cooking from scratch, strictly limiting our sugar intake, etc.  However, last August when I decided we would go gluten free for a couple of specific health reasons, I was OVERWHELMED! Where did I start, how does one simply throw all wheat berries, flour, and gluten out of their kitchen? And what in the world do you use in their place?

MY biggest hurdle was going to be pasta. I LOVE a big plate of pasta. I think somewhere in my blood there are Italian roots, pasta and crusty bread at every meal! It is my comfort food, it is inexpensive, which makes it ideal for a large group of people, and any type of sauce is general super easy to make. What was I going to do?

 

I stumbled across a blog one day and sent a text to my sister along with the blog and told her we should do a seven-day clean eating challenge. Doing things like exercising, eating right, and time management are easier if you have a partner to hold you accountable. She agreed, and we started the challenge. I believe it is called a challenge for a very good reason. If your body is accustomed to something, in my case gluten, then going off of it is challenging for your mood, your digestive system, and your culinary skills.

 

It takes two to three weeks for the gluten cravings to end and your body to adjust and settle down to the new normal. During this time period you might consider hurting your spouse. You might be short tempered with your children. And you might contemplate selling your children’s cats, your husband’s dog, and all other livestock that occupy your farm. Instead of feeling like you are on top of the world you might feel that the world is running over you and you have a mountain to climb just getting out of bed each morning.

But, once you persevere through those first two weeks you won’t regret it for a single minute. After the initial adjustment period, I had more energy, I never had that bloated sluggish “won’t be able to move again” after a meal kind of feeling. I had far less aches and pains in my joints. I was sleeping better at night and waking up able to bounce out of bed, as much as a night owl bounces in the morning, instead of getting up slowly and stiffly. And, I had better clarity of mind.

So where do you start on this journey? I have two favorite blog sites that I cooked from for about two months before I started branching out and being able to take an ordinary recipe and turn it into a clean gluten free recipe.

My favorite site, and the one I recommend to a lot of people, is the http://www.cleaneatingcorner.com. This one has two 7-day challenges and a 14-day challenge. She gives you a grocery list and the recipes for three meals each day and 3 snacks each day for every day of the challenge. It is all laid out and packaged with a bow. Well, no bow, but she does make it SUPER simple and anyone can do it!

 

Once you have gotten your feet wet, and feel a little more adapt in your kitchen with these new ingredients in your cupboards you can peruse her site and find all kinds of recipes for any meal your heart desires.

 

The other blog that I love is http://www.ohsheglows.com. I used a lot of her baking recipes for the holidays. While I do not want my family to be overrun with sweets, I also didn’t want to be a total Grinch. Just because you are clean eating doesn’t mean you can’t still eat things that resemble desserts and sweets. Her pumpkin pie squares are amazing and Mia asked to have them with fruit salad for her birthday. The “graham cracker” that is also used for the pumpkin pie crust, is a favorite in our house as a snack with some homemade almond butter slathered on top and a glass of fresh milk.

 

Those are two of my favorite blogs to get ideas for meals, snacks, and grocery shopping lists. I always like hearing what sites other people love. So leave a comment (https://wingingthislife.wordpress.com/2016/01/12/taking-the-overwhelming-out-of-gluten-fre e/) letting us know where you like to find good recipes.

Have a Healthy Holiday!

used with Permission by Leigh Carter
www.TeamConquerIt.weebly.com

Don’t you just love this time of year? The chill in the air, parties and get-togethers, celebrating what God has done, giving Him thanks, and eating amazing food – for two straight months. Ha. If you’re like most people around the holidays, you find it difficult to say no to all the delicious, homemade goodies and say yes to working out. I know it’s not easy to add in a workout during such a busy season, but if you do make time – even just 20 minutes 4 days/week, I bet you’ll find that you have more energy, stay healthy, and that you won’t gain the typical holiday weight.

Here are some tips for how to enjoy the season and stay fit and healthy:

• Eat smaller portions more frequently: Instead of 1-2 large meals, eat 4-5 small snacks. On Thanksgiving, serve yourself 1-2 small spoonfuls (measure with a tablespoon) of what you want to try, instead of large serving spoons of each dish.

• Drink plenty of water: Always have water nearby to sip on throughout the day and drink with meals to help process food and keep your system healthy.

• Enjoy people rather than food: Instead of thinking about the season in terms of the great food you’ll eat, think more about the amazing people you’ll encounter. If your family is like mine, there are lots of cousins I only see 1-2 times/year – so, Thanksgiving and Christmas are great days to get to catch up on kids, family, hobbies, school, kids, and life! Plus, when I’m talking, I tend to eat less!

• Work out for 10-20 minutes – that’s all! Sometimes we think that if we can’t work out for an hour, it’s not worth getting out there to do it. That’s wrong! If you don’t’ have much time, just increase the intensity and workout for a shorter amount of time.

Try this at home:
2-3 min warm up: walk around your house, up/down stairs, or jog, then begin circuit.

Circuit: Do 1 minute of each of the following:
jumping jacks
push ups
squats
jump rope (w/ invisible rope if you don’t have one)
chair dips

Rest for 1 minute, then repeat the circuit 2-3 times

Immunity Pops for Good Health

Rama Pfeiffer, Founder of Freshly Grown

Used by permission

http://freshly-grown.com/immunity-pops/

It’s December right now, but I’ve officially decided popsicles are great all year round. Who doesn’t love popsicles, right? These particular popsicles are great for boosting immunity or for when you or your kiddos are already under the weather. They are packed full of hydrating and immunity boosting ingredients, plus they taste awesome. Win!

Immunity Pops

Ingredients

10 oz. coconut water

2 large oranges, juiced (should make about 5 oz.)

1 1/2 c. tart cherries (mine were frozen)

1/4th c. raw cranberries (optional, I happened to get these in my weekly box)

2 Tbs. crystalized ginger, chopped or 1 tsp. raw ginger, minced

2 Tbs. Elderberry syrup

2 Tbs. probiotics, powder form

1-1 1/2 Tbs. manuka honey or raw honey

Juice your oranges, they should make about 5 oz., then combine your orange juice with the 10 oz. of coconut water so the total liquid equals 15 oz. Add your liquid to a pitcher so it’s easy to pour. In a blender or food processor add the rest of the ingredients, pour some juice in so it has something to mix with and pulse or blend. Once ingredients are fully blended, you can add everything back into the pitcher. Pour your yummy immunity mixture into your Tovolo popsicle molds leaving a bit of room at the top. Freeze and enjoy. If you have any liquid left, it tastes like a nutrient-packed punch, so don’t hesitate to drink up! Cheers to immunity!

Coconut water = Hydration + Electrolytes
Raw Orange Juice = Vit. C
Tart Cherries + Cranberries = Antioxidants
Ginger = Antiviral, antibacterial, soothes stomach, combats inflammation
Elderberry Syrup = Antiviral, antibacterial, fights colds and flu
Probiotics = Beneficial gut bacteria that boosts our immune system and fights infection

Manuka Honey = Antibacterial, antiviral, antifungal (in different medicinal class than raw honey if you want to really kick an illness and boost immunity, BUT raw honey will work if you don't have manuka on hand.  I highly recommend investing in manuka honey for your holistic medicine cabinet.  Treats a multitude of ailments.  Read more here

For the popsicle molds, I use these. They’re great. To see molds, please go to http://freshly-grown.com/immunity-pops/

Are Eggs Good for You? 30 Reasons to Eat Eggs

http://healthextremist.com/are-eggs-good-for-you-30-reasons-to-eat-eggs/

Eggs have gotten a bad rap in the past and unfortunately, many today still believe the wide spread misinformation.

Are eggs good for you? Do they cause heart disease? Do they raise cholesterol? Should I avoid them?

Depending on who you ask, you may get very different answers to these questions. Many traditional doctors still would answer that eggs increase  cholesterol and should be avoided. Some are adamant that only the egg white should be used because of the cholesterol in the yolk. Even when trying to research this topic, some articles still push the idea that eggs are harmful and in order to prevent health problems, one should avoid them.

I have to admit that I once believed the propaganda spread in the media and by drug pushing corporations. It wasn’t until I first began seeing a naturopath that I heard that eggs are good for you and the doctors are the ones who have it wrong. Sure, the first time my naturopath said that, I thought he must be crazy, how could doctors be wrong? Sadly, they are and not just about eggs.

Eggs are actually a super-food, they are packed with nutrients vitamins and health benefits!

But don't eggs raise your cholesterol?

One of the main reasons eggs are avoided is due to fear of them increasing cholesterol. However, several studies have shown that not only do eggs not raise LDL cholesterol, but lower it. According to a recent study, those consuming 3 eggs per day over 12 weeks were found to have lower LDL cholesterol and raised  HDL. Another study showed that those who consumed 4 or more eggs per week had lower cholesterol than those who only ate one egg per week.

Eggs are good for you!  Here's why:

1. Eggs are Full of Vitamins and Minerals-  Including vitamins B, C, D, E, K, and more.

2. Lower High Blood Pressure- The peptides present in eggs were shown to help reduce high blood pressure.

3. Great Source of Protein- Eggs are a great source of protein, one egg contains 6 grams of protein.

4. Omega 3’s- Eggs contain a high level of essential omega-3 fatty acids, an essential nutrient and good for your heart.

5. Nine Essential Amino Acids- Eggs are known as the perfect food as they contain all 9 of the essential amino acids.

6. Can Lower Your Cholesterol- Eggs do contain cholesterol, however as mentioned above, studies have shown that those who consume eggs regularly had a reduced LDL and an increase in HDL (the good cholesterol).

7. Boost Brain and Nerve Health-One egg contains 20% of the daily recommended intake of choline. Approximately 90% of Americans are choline deficient. Choline is essential for phospholipids used in all cell membranes. Adequate levels of choline are essential for brain and nerve health.

8. Contain Lutein and Zeaxanthin- These carotenoids are an essential component for eye health and defend against the damaging effects of free radicals.

9. Contain Tryptophan and Tyrosine- Two amino acids which have great antioxidant properties. Tryptophan is also important as it is converted to serotonin, a mood enhancer and converted into melatonin in the pineal gland, which benefits sleep.

10. Reduced Risk of Macular Degeneration- Eggs protect your eyes from developing age-related macular degeneration due to the lutein and zeaxanthin present.

11. Good Source of Vitamin B12- Vitamin B12 is an important vitamin for the process of converting homocysteine into safe molecules, such as glutathione, an important antioxidant.

12. Eggs Contain Calcium- One egg contains 50mg (5%) calcium. Although not a large source of calcium, an increased intake can reduce the risk of colon polyups and breast cancer.

13. Eggs Do NOT Cause Heart Disease- The choline in eggs is a crucial nutrient to help reduce the inflammation that leads to heart disease.

14. Reduce Birth Defects- Eggs contain folate, a nutrient which studies have shown to help prevent birth defects when consumed prenatally, one egg contains 44μg (11%) of folate.

15. Good Source of Vitamin A- One egg contains 19% of the RDA for vitamin A, which plays an important role in improving the immune system.

16. Promote Healthy Hair and Nails- The sulfur contained in eggs and the additional vitamins and minerals help promote hair and nail growth.

17. Reduce Oxidative Stress- Selenium, an essential macronutrient contained in eggs helps reduce oxidative stress.

18. Reduce Risk of Tumors- Eggs are an excellent source of selenium which has been associated with preventing cancer and in particular reducing tumors affecting the prostate.

19. Eggs Protect Your Eyesight- Not only do they prevent macular degeneration, but the antioxidants in eggs also have been reported to protect eyes from damage related to UV exposure.

20. Reduces Risk of Cataracts- The antioxidants have also been linked to reducing the risk of developing cataracts in old age.

21. Improve Immune System Functioning- The iron contained in eggs helps support a healthy immune system and normal red blood cell production.

22. Lose Weight- In a study from Louisiana State University, participants who ate eggs for breakfast instead of bagels, lost more weight and reported having more energy.

23. Reduce Risk of Breast Cancer- A recent study found that women who consumed high amounts of choline, an abundant nutrient in eggs, were 24% less likely to get breast cancer.

24. Source of Vitamin D- The majority of the population is deficient in vitamin D which is essential for boosting the immune system and preventing cancer. One egg contains 41 IU of the 600 IU recommend daily amount of vitamin D.

25. Reduces Inflammation- The choline in eggs aids in reducing inflammation in the body. Chronic inflammation has been linked to increasing the risk of osteoporosis, Alzheimer’s, cognitive decline, and type 2 diabetes.

26. Beneficial for Fetal Development- The choline present in eggs is essential for pregnant women as it is crucial for proper fetal brain development and preventing neural tube defects.

27. Reduce Risk of Heart Attack and Stroke- Several studies have shown that the nutrients in eggs help prevent blood clots which reduces the risk of a heart attack or stroke.

28. Improved Memory Function- The high amount of vitamins and nutrients in eggs, in particular choline, improves memory function and cognition.

29. Eggs Can Be Inexpensive- Many are able to get eggs for a great price when bought from local farmers. Another option is to raise your own chickens! Not only does this help save money and provide you with more nutritional value, but you could sell eggs to those in the area to cover the cost of caring for them.

30. Egg Variety- There are many ways to prepare eggs, whether you eat them raw, scramble them up in coconut oil, or boil them. You can also add great variety by adding in nutritious vegetables and herbs, such as to an omelet.

Do you eat eggs? How often do you eat them?

Sources:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=92http://www.marksdailyapple.com/drinking-raw-eggs/#axzz2TBaYURHE http://www.naturalnews.com/034557_eggs_health_benefits_cholesterol.html http://www.naturalnews.com/032954_eggs_antioxidants.html http://www.naturalnews.com/025815_eggs_health_cholesterol.html http://www.naturalnews.com/020564_eggs_lutein.html http://www.naturalnews.com/020241_eggs_cholesterol_eating.html http://healthyeating.sfgate.com/reasons-eat-eggs-2876.html

 

Pumpkin Poppers - Mini Muffins
A delicious grain free recipe that uses a quite a few eggs for all the above benefits!  These freeze very well.
http://heartfilledhomerecipes.blogspot.com/2012/12/pumpkin-poppers-gluten-free-grain-free.html

How to Find Locally Grown Organic Foods

http://www.westonaprice.org/local-chapters/find-local-chapter
 
Local chapters help you find locally-grown organic and biodynamic vegetables, fruits and grains; milk products, butter, eggs, chicken and meat from pasture-fed animals.  They also represent the Weston A Price Foundation at local fairs and conference and may host cooking classes, potluck dinners and other activities to help you learn to integrate properly prepared whole foods into your lifestyle.  Local chapters may also be able to put you in touch with health practitioners who share the same philosophy and goals.

Top Foods for Your Immune System: 11 Foods to Boost Your Immunity

http://www.huffingtonpost.ca/2012/02/06/immune-system-foods_n_1257903.html

Grandma was right -- nothing beats chicken soup for fending off sniffles. Not only does it provide the fluids needed to help fight off viruses, it's a powerful mucus stimulant so it helps clear nasal congestion as well as thin mucus. It's also thought to have a mild anti-inflammatory effect than can help ease cold symptoms. Keep some organic chicken stock on hand, because studies have found that even commercial soup is as effective as homemade.

                    

Chicken Noodle Soup:
Grandma was right -- nothing beats chicken soup for fending off sniffles. Not only does it provide the fluids needed to help fight off viruses, it's a powerful mucus stimulant so it helps clear nasal congestion as well as thin mucus. It's also thought to have a mild anti-inflammatory effect than can help ease cold symptoms. Keep some organic chicken stock on hand, because studies have found that even commercial soup is as effective as homemade.

Onion And Garlic:
If you want to punch up the healing power of your chicken soup -- or any other dish -- add plenty of garlic and onions. When combined, these flavorful healers contain numerous antiseptic and immunity boosting compounds. As an added plus, garlic helps to open clogged sinuses.

Mushrooms:
No herbal medicine cabinet should be without mushrooms. They increase the production of cytokines, which are cells that help fight off infection. They also contain polysaccharides, which are compounds that support the immune system. The most potent cold- and flu-fighting shrooms are shitake, maitake and reishi.

Citrus Fruits:
Citrus fruits contain hefty doses of powerhouse vitamin C. Studies have found that this antioxidant can reduce cold symptoms by 23 per cent, and all that's needed is just one to eight grams (1,000 to 8,000 milligrams) to do the trick. Besides citrus fruits, other foods that have high amounts of vitamin C include papaya, sweet potatoes, butternut squash, tomatoes, broccoli, brussel sprouts and red bell peppers.

Yogurt:
Studies have shown that eating a cup of low-fat yogurt each day can reduce your susceptibility to colds by 25 percent. The beneficial bacteria is Lactobacillus reuteri which has been found to block the replication of viruses that invade the body when we get sick. Not all brands have that particular bacteria, so check labels and be sure to go organic.

Immune-Boosting Supplements:
While yogurt is a great source of probiotics, some have more than others and we can really benefit by taking an additional supplement. Other immune-booster "musts" are vitamin D and Omega 3 fatty acid.

Hot Tea:
Hot tea is soothing and a great home remedy, helping to thin mucus and ensure proper hydration. For added health benefit, sip green or black tea -- both are filled with flavonoids, which are potent antioxidants.

Ginger:
Ginger comes to the aid when we're sick in some powerful ways. Besides soothing a scratchy throat, it has chemicals called sesquiterpenes that target rhinoviruses -- which are the most common family of cold viruses -- as well as substances that help suppress coughing. Ginger is also a natural pain and fever reducer and a mild sedative so you -- ll feel more comfortable and be able to rest easier. Add a couple of tablespoons of shredded gingerroot to your tea, or make ginger tea (it comes in tea bags, but you can also simmer fresh sliced ginger to make a potent brew).

Honey:
Honey has numerous medicinal properties and because it coats your throat it is a natural way to soothe sore throats. It also has antioxidant and antimicrobial properties to help fight infections from viruses, bacteria, and fungi. Skip the common clover honey that you'll find in the supermarket as it has the lowest antioxidant level. Look for buckwheat honey, which has the highest. (A note of caution: never give honey to children under one years of age because their immune systems are not developed enough to ward off infantile botulism, which is carried in honey spores.)

Black Pepper
It's ironic that black pepper -- the spice best known for making you sneeze -- can ward off the sniffles. Black peppercorns are high in piperine, a compound known for its anti-fever and pain-relieving qualities.

Spices
Make recipes more flavorful with garlic, thyme, rosemary, sage and oregano -- while spicing things up, you'll also get an added kick of immune-busters, too.

3 Healing Soups

by Mao Shing Ni, L.Ac., D.O.M., PhD - http://www.doctoroz.com/blog/mao-shing-ni-lac-dom-phd/3-healing-soups

The healing power of soup: something that both scientists and grandmothers can agree on. From helping you lose weight to warming you up from the inside out to boosting your immunity, soup is a winter staple that you shouldn’t be without.

 

An ancient Chinese proverb states that a good doctor uses food first, then resorts to medicine. A healing soup can be your first step in maintaining your health and preventing illness. When you slowly simmer foods over low heat, you gently leach out the energetic and therapeutic properties of the foods, preserving the nutritional value of the food and making it easier for your body to assimilate the nutrients.Here are soup suggestions that will keep you in tip-top shape all winter long.

 

1. Immune-Boosting Soup

Your immune system needs a lot of minerals to function properly and the typical Western diet does not always hit the mark. Keep in mind that boiling can destroy half of the vitamins found in vegetables, so cook soup over a low heat.

 

Simmer these ingredients for 30 minutes to 1 hour: cabbage, carrots, fresh ginger, onion, oregano, shiitake mushrooms (if dried, they must be soaked first), the seaweed of your choice, and any type of squash in chicken or vegetable stock. Cabbage can increase your body’s ability to fight infection, ginger supports healthy digestion, and seaweed cleanses the body. Shiitake mushrooms contain coumarin, polysaccharides and sterols, as well as vitamins and minerals that increase your immune function; the remaining ingredients promote general health and wellbeing. Eat this soup every other day to build a strong and healthy immune system.

 

2. Winter-Warmer Hearty Soup

You always want to eat for the season, and warm soup provides what the body craves in cold weather. When you simmer foods into a soup, you are adding a lot of what Chinese nutrition would call “warming energy” into the food. Warming foods to feature in your soups include: leeks, onions, turnips, spinach, kale, broccoli, quinoa, yams, squash, garlic, scallions, and parsley. As a spice, turmeric aids with circulation, a great boost against the cold weather.

 

3. Detoxifying Broth

As a liquid, soup is already helping you flush waste from your body. When you choose detoxifying ingredients, such as the ones featured in the recipe below, you are really treating your body to an internal cleanse. This broth supports the liver in detoxification, increases circulation, reduces inflammation, and replenishes your body with essential minerals.

 

Simmer the following detoxifying foods for 1 to 2 hours over a low flame: anise, brussels sprouts, cabbage, Swiss chard, cilantro, collards, dandelion, fennel, garlic, fresh ginger, kale, leeks, shiitake mushrooms, mustard greens, daikon radish, seaweed, turmeric, and watercress. Strain to drink as a broth, or if you prefer, leave the cut vegetables in tact and enjoy a bowl.

 

You can be very creative when making soup, and the above recipes are just guidelines. The sky is the limit, so feel free to play with the ingredients and methods. Note: It is always best to serve soups fresh – for each day it spends in the fridge, the therapeutic value decreases.

Tasty Tidbits

Beautiful and Tasty Appetizer or Snack ~ Place three chunks (1 each of pineapple, banana and strawberry) on a toothpick. Dip one side into dark chocolate.  Place on wax paper and allow chocolate to harden.

Dip Strawberries in Yogurt and Freeze on wax paper.  You will get an amazing appetizer or snack!  Cut them in half while frozen for an even more beautiful presentation!

Veggie and Dip Cups ~ Using clear plastic bathroom cups or clear juice glasses, pour a few tablespoons of veggie dip into the bottom of each cup.  Add sticks of celery, carrots along with strips of red, yellow and green peppers for a colorful appetizer, salad, or snack.

Roasted Green Beans with olive oil and fresh Parmesan.  Sprinkle with seasoned salt.

Roasted Asparagus with grated lemon zest.  Sprinkle with seasoned salt.

Healthy Breakfast Smoothie ~ In a blender, process 2 ripe bananas, 2 cups ice, 1/3 cup yogurt, 1/2 cooked oatmeal, 1/3 cup almonds, and a little honey.

Fruit and Veggie Smoothie ~ In a blender or Vitamix, add: 2 cups filtered water, 1 Tbsp. coconut oil, 1 Tbsp. honey, 2 Tbsp. fresh lemon juice, 1 cup kale, 1 box strawberries.  Add a few blueberries to get rid of the green color, which may turn off most kids.  On the other hand I have a four year old grandson who loves kale.  His favorite color is also green!

Lemonade and Angel Food Cakes

by Lois Breneman - May, 2012 - Heart to Heart

You have all heard the story that if life deals you lemons, you can turn a bad situation into something good by making lemonade.  Well, I was surprised to learn half a year ago that I have a food sensitivity to many foods, after going to a holistic doctor to get relief from widespread nonstop inflammation in the form of fibromyalgia and chronic fatigue.  One of those foods to avoid is egg whites.  I have always loved eggs, but have found ways to improvise by adding egg yolks to oatmeal and cooking it a minute longer, as well as adding yolks to casseroles for added flavor.  Omelets don't really work too well without egg whites, since it is the whites that act as binding agents in cooking and baking.

During the first few months I had thrown the egg whites down the drain, which was hard to do!  Although I had always looked for ways to save money in the home, having studied economics for the home, it was just too much to handle at the time with being on such a restrictive diet (food sensitivities, plus a yeast free and gluten free diet, as well as other food restrictions) that the holistic doctor advised me to follow.  As I concentrated on this new way of eating with so many limitations and tried to find new recipes, as I followed a diet for relief, saving those egg whites just wasn't a top priority at the time.

After I recently began to feel a tad more energy, I thought again about those wasted egg whites, and began saving them to make angel  food cakes - not for us to eat, but to give away to bless others!  It has been a real joy to bring smiles to busy moms by giving them an angel food cake from time to time.  Sometimes I am able to make two cakes at a time, and with "Heart to Heart" being the name of this ministry, it is appropriate that one of my angel food cake pans is heart-shaped! <3

You can find the recipe for Angel Food Cake on the Recipes blog.

It is my husband's and my prayer that the Lord will bring me physical relief through the holistic doctor I am going to (two hours from home).  I've been told that the process will take years.  If you feel led to add me to your prayer list, I would be most appreciative.  Thanks so much! 

How to Cook Easily Digestible Beans

by Lois Breneman - 2012 - Heart to Heart

 

You will be amazed at what apple cider vinegar will do for all of your bean recipes!  (The addition of apple cider vinegar for digestion and the omission of salt for tenderness)

Rinse a bag of dried beans in a colander, removing any stones.  My favorites are Great Northern Beans.

Cover with twice as much pure water as beans (4 cups beans to 8 cups water).

For every cup of beans, add 1 tablespoon of apple cider vinegar.  Stir.  Allow to soak overnight or at least 8 hours.

Drain liquid, rinse well, and replace the water with fresh pure water in a two to one ratio.

Add a tablespoon of olive oil or coconut oil. 

It's very important NOT to add any salt until the beans fully cooked.  Salt will prevent them from getting soft.

Cook until soft (about 45 - 60 minutes), checking the tenderness.

Season with salt, pepper, and herbs.

Serve some of the beans and freeze the remaining beans for later (a time-saving method of cooking).

 

Great Northern Beans may be substituted for chick peas when making hummus.
Use a few beans in tossed salads, in quesadillas, soups, casseroles, taco dip, and in beans and rice dishes.

All grains and seeds will be more digestible when soaked, using this soaking method. 

For bean recipes, please go to http://heartfilledhome.blogspot.com /recipes.

High Protein Breakfasts

by Lois Breneman - 2011 - Heart to Heart

A friend asked me for ideas on high protein breakfasts, so I thought I'd share this in Heart to Heart, in case others might be looking for ideas.  Keep some of these in mind for your children during the summer months as well as after they start school. Protein builds and repairs muscles.  Some of these ideas are quick and easy, and we're all looking for those!

I think one of the best high protein breakfasts would be two eggs with whole wheat toast.  That's my favorite standby.  Often I spray a non-stick pan with oil, and cook two eggs on one side until they are set, flip over each one using two rubber spatulas, and add a tablespoon or two of water to the pan to cook them a little more, without a "crust" forming on the bottom.  They are almost poached when cooking them in this way, depending on how long you cook them.

Having eggs and spreading the toast with almond butter would add even more protein, or almond butter toast could be a complete breakfast in itself.

Sometimes I have two slices of whole wheat toast with almond butter and All Fruit jelly (no sugar is added to the fruit). 

Millet is the highest protein grain, which you can buy it at a health food store or natural foods co-op.  It takes at least 20-30 minutes to cook, but it makes a delicious breakfast when adding butter, stevia (or honey), and milk.  Cinnamon too.  You could cook a double batch one day and have the rest a second day, but it tends to get a little lumpy after being in the fridge.  It still works, especially if you stir it up real well using a whisk after microwaving.

Baking a breakfast casserole in a casserole dish (with eggs and hash browns, etc) and putting it in the refrigerator will provide ready-to-heat-and-eat breakfasts for several days.  Just heat in the microwave, and have whole wheat toast with it.  Sliced tomatoes on the top are good and add color.

Make an omelet and add herbs, grated carrots, minced peppers, thin slices of tomatoes and a little cheese.  You could grate and mince the carrots and peppers ahead of time to keep in the fridge and use for several days to make breakfast preparation go more quickly.

Hard cook a dozen or so eggs for a "Grab and Go" breakfast.  You could also mash two eggs with a fork and add a little mayonnaise and salt for an open faced egg salad sandwich.  Toasted bread would be even better.

A high protein powder could be added to the blender with frozen bananas for thickening, an egg (if you don't mind it being raw), and fresh or frozen fruit.  Just be sure not to use soy, which can feed cancer cells, according to research.

In doing an online search for "High Protein Breakfasts," of course, not all of the ideas are desirable or healthy.  You have to be the judge.  It would be to our advantage to stay away from sugar, nitrates in ham, bacon, and sausage, as well as too much fat.   

If you stick mostly to whole foods like eggs, lean meat, vegetables, some fruits, and nuts, that would be best.  Almond butter is a good choice.  If you live near a Trader Joe's or get near one once in a while, you might want to stock up on almond butter there at $4.99 a jar - a great buy! 

Special Tips and Tidbits

* Solution for Using Less Sugar in Fruit Pies ~ If you add 1/4 to 1/2 teaspoon of baking soda in a fruit pie, you can cut down on the usual amount of sugar needed and still have the desired sweetness in the finished product.  If the recipe calls for one cup of sugar, used just half a cup!  This works in fruit crisps as well.

* How to Make an Effective Stinkbug Trap ~ A simple and inexpensive solution to conquering the stinkbug problem!  All you need is an empty liter bottle, razor blade, electrical tape, masking tape, and LED light.  Thanks to Cindy Hodges in Virginia for this great tip! 

 Target 11 Tests $7 Homemade Stink Bug Trap 
www.wpxi.com

 
Sweet Peach Tea ~ If you haven't tried Celestial Seasonings Peach Tea, you're missing something so delicious, even if you're a not a Southerner!  Add a small amount of stevia for sweetening, and you'll have a wonderful refreshing sweet tea without sugar or harmful artificial sweeteners or calories!  Peppermint tea is another favorite of mine!  Make a whole pitcher and refrigerate.

Sea Salt will not cause your body to retain fluid as regular salt will.  Sea salt can be found in many grocery stores right next to regular table salt, in a similar round box with a spout, or it can be found in health food stores.  Since salted butter does not contain sea salt, one could purchase unsalted butter (on sale, of course) and add sea salt and olive oil to it, mixing it in a blender for a much healthier and spreadable butter. 

Quart Jar with a Pouring Spout ~ Save your empty round salt boxes for this great tip.  Using an empty, round salt box, lay a lid from a canning jar on top and trace around the lid.  Cut out the circle from the cardboard top of the salt box, including the spout.  Put this cardboard lid on the top of the canning jar and screw on a canning ring.  Use pint or quart-sized canning jars with spouts for pouring dry substances, such as bulk sea salt, homemade mixes, as well as herbs and spices.

Oatmeal Bought in Bulk for Good Health and a Good Price ~ We purchase 25 or 50 pound bags of old fashioned rolled oats for much less per pound than the boxes on the grocer's shelf.  When our one son picked up some for us at a great store near his home before coming for a visit, the cashier seriously asked if he had a horse!  We all know whole grains are so much healthier and much less expensive than boxed cereals.  My husband eats oatmeal almost every morning and I love to make granola with it as well.  I store the bulk rolled oats in oatmeal boxes that were saved from prior purchases.

Granola Snack Bags to Eat on the Run ~ After making a big batch of granola, I like to package a lot of it in Ziplock snack bags with a plastic spoon inside.  That makes a great snack while riding in the car, relaxing on the beach, having fun sailing, hiking, or even shopping or running errands.

Popsicle Molds don't need to be ones you buy!  Prescription containers or even containers for breast milk (when no longer needed) provide a perfect mold for homemade popsicles.  You may want to ask friends and relatives to save some containers for you.  Remove the lids, line up on a tray, and add the popsicle recipe (hopefully a healthy mixture).  Then for holding up the popsicle sticks (saved from previously bought popsicles), lay waxed paper over the top of filled containers, with a knife make a slit for the sticks in the center of each mold.  Insert the sticks and freeze the popsicles for a delicious treat!  Although the waxed paper should hold the sticks in place, you might want to set a timer to check them before they completely freeze, in case any of the sticks are not centered and straight.

Potato Salad Trick ~ Elinor Wright in Virginia told me how she thought of a new way to make potato salad quickly, other than that quick potato peeling trick mentioned in the newsletter earlier (check the categories on the blog to locate it).  After the potatoes and eggs were cooked and peeled, but still whole, she used a potato masher with square dividers for dicing by pressing it down once through each potato and egg.  She said it worked great.

Egg Carton Lunches ~ Wash Styrofoam egg cartons with hot soapy and water.  Fill each of the 12 sections with food, such as nuts, raisins, granola, grapes, almond butter (for dipping grapes into), crackers, small cookies, cheese cubes, bites of a cut-up sandwich, etc.  A single food may take up more than one section.  Place a napkin roll on top with any plastic utensils needed to eat the foods provided and secure with rubber bands.   These are great to take on a picnic, a road trip, or just for a fun and different lunch!

Double Batching with a Friend for a Night Off ~ If you have a good friend who is also a close neighbor, you could help each other out by providing a night off from cooking!  Sound good to you?  You would each cook a double batch of a main dish or meat on a different night each week - one for your family and one to share with her family.  Whatever the number in the largest family, each would cook double that amount, possibly even providing leftovers for hubby's lunch the next day.  Each would chose one night a week (or every other week) to cook and share with the other, giving you both an almost free evening of cooking.  Before you begin, it would be a good idea to get together and make a list of possible dishes to make, so both families are happy with the food choices.

Heart-Shaped Muffins or Cupcakes ~ In this age of cupcake craze, you can make heart-shaped cupcakes and muffins.  Line a muffin tin with baking liners.  Place a small marble in each muffin tin, between the baking liner and the muffin tin (not inside the baking liner).  Pour in cake or muffin batter, filling half to two-thirds full, and bake as directed. 

Seashell Magnets ~ Either find or purchase shells. Finding them myself is such fun!  Purchase a package of small magnets.  Using a small amount of hot glue on each shell, glue them to the magnets.  Hold it for a few seconds until secure.  These are fun to make and fun to give away.