From: Southern Living
Serves: 10-12 appetizer servings
Prep time: 25 min
1 lb tomatoes (about 4 medium), coarsely chopped
3 medium avocados, cubed
1 cup loosely packed fresh basil leves, chopped
1 (8oz) package crumbled feta cheese
2 Tbsp. olive oil
2 Tbsp. red wine vinegar
Tortilla chips
Toss together first 4 ingredients in a large bowl. Whisk together oil and vinegar in a small bowl; pour over tomato mixture, and toss gently to coat tomatoes, avacados, and feta with dressing. Sprinkle with desired amount of salt and pepper. Serve with tortilla chips.
Sunday, December 28, 2014
Sunday, October 26, 2014
Our Year of No Sugar: One Family’s Grand Adventure
I thought this was an interesting article by Eve Schaub. This is the link to it http://www.everydayhealth.com/columns/my-health-story/year-of-no-sugar-one-family-grand-adventure/
Once upon a time, I was healthy; at least I thought I was.
Sure, I lacked enough energy to get me through the day, but with all the commercials on TV touting energy drinks for America’s tired masses, I always assumed I wasn’t the only one suffering. And sure, everyone in my family dreaded the coming cold and flu season, but again, I thought come January everyone develops some degree of germophobia.
At least, that’s what I thought until I heard some disturbing new information about the effects of sugar. According to several experts, sugar is the thing that is making so many Americans fat and sick. The more I thought about it the more this made sense to me — a lot of sense. One in seven Americans has metabolic syndrome. One in three Americans is obese. The rate of diabetes is skyrocketing and cardiovascular disease is America’s number one killer.
According to this theory, all of these maladies and more can be traced back to one large toxic presence in our diet… sugar.
A Bright Idea
I took all of this newfound knowledge and formulated an idea. I wanted to see how hard it would be to have our family — me, my husband, and our two children (ages 6 and 11) — spend an entire year eating foods that contained no added sugar. We’d cut out anything with an added sweetener, be it table sugar, honey, molasses, maple syrup, agave or fruit juice. We also excluded anything made with fake sugar or sugar alcohols. Unless the sweetness was attached to its original source (e.g., a piece of fruit), we didn’t eat it.
Once we started looking we found sugar in the most amazing places: tortillas, sausages, chicken broth, salad dressing, cold cuts, crackers, mayonnaise, bacon, bread, and even baby food. Why add all of this sugar? To make these items more palatable, add shelf life, and make packaged food production ever cheaper.
Call me crazy, but avoiding added sugar for a year struck me as a grand adventure. I was curious as to what would happen. I wanted to know how hard it would be, what interesting things could happen, how my cooking and shopping would change. After continuing my research, I was convinced removing sugar would make us all healthier. What I didn’t expect was how not eating sugar would make me feel better in a very real and tangible way.
A Sugar-Free Year Later
It was subtle, but noticeable; the longer I went on eating without added sugar, the better and more energetic I felt. If I doubted the connection, something happened next which would prove it to me: my husband’s birthday.
During our year of no sugar, one of the rules was that, as a family, we could have one actual sugar-containing dessert per month; if it was your birthday, you got to choose the dessert. By the time September rolled around we noticed our palates starting to change, and slowly, we began enjoying our monthly “treat” less and less.
But when we ate the decadent multi-layered banana cream pie my husband had requested for his birthday celebration, I knew something new was happening. Not only did I not enjoy my slice of pie, I couldn’t even finish it. It tasted sickly sweet to my now sensitive palate. It actually made my teeth hurt. My head began to pound and my heart began to race; I felt awful.
It took a good hour lying on the couch holding my head before I began to recover. “Geez,” I thought, “has sugar always made me feel bad, but because it was everywhere, I just never noticed it before?”
After our year of no sugar ended, I went back and counted the absences my kids had in school and compared them to those of previous years. The difference was dramatic. My older daughter, Greta, went from missing 15 days the year before to missing only two.
Now that our year of no sugar is over, we’ll occasionally indulge, but the way we eat it is very different. We appreciate sugar in drastically smaller amounts, avoid it in everyday foods (that it shouldn’t be in in the first place), and save dessert for truly special occasions. My body seems to be thanking me for it. I don’t worry about running out of energy. And when flu season comes around I somehow no longer feel the urge to go and hide with my children under the bed. But if we do come down with something, our bodies are better equipped to fight it. We get sick less and get well faster. Much to my surprise, after our no-sugar life, we all feel healthier and stronger. And that is nothing to sneeze at.
Eve O. Schaub is the author of Year of No Sugar: A Memoir. She holds a BA and a BFA from Cornell University, and a MFA from the Rochester Institute of Technology. Her personal essays have been featured many times on the Albany, New York, NPR station WAMC. You can join Schaub’s family and take your own Day of No Sugar Challenge on April 9, 2014.
Once upon a time, I was healthy; at least I thought I was.
Sure, I lacked enough energy to get me through the day, but with all the commercials on TV touting energy drinks for America’s tired masses, I always assumed I wasn’t the only one suffering. And sure, everyone in my family dreaded the coming cold and flu season, but again, I thought come January everyone develops some degree of germophobia.
At least, that’s what I thought until I heard some disturbing new information about the effects of sugar. According to several experts, sugar is the thing that is making so many Americans fat and sick. The more I thought about it the more this made sense to me — a lot of sense. One in seven Americans has metabolic syndrome. One in three Americans is obese. The rate of diabetes is skyrocketing and cardiovascular disease is America’s number one killer.
According to this theory, all of these maladies and more can be traced back to one large toxic presence in our diet… sugar.
A Bright Idea
I took all of this newfound knowledge and formulated an idea. I wanted to see how hard it would be to have our family — me, my husband, and our two children (ages 6 and 11) — spend an entire year eating foods that contained no added sugar. We’d cut out anything with an added sweetener, be it table sugar, honey, molasses, maple syrup, agave or fruit juice. We also excluded anything made with fake sugar or sugar alcohols. Unless the sweetness was attached to its original source (e.g., a piece of fruit), we didn’t eat it.
Once we started looking we found sugar in the most amazing places: tortillas, sausages, chicken broth, salad dressing, cold cuts, crackers, mayonnaise, bacon, bread, and even baby food. Why add all of this sugar? To make these items more palatable, add shelf life, and make packaged food production ever cheaper.
Call me crazy, but avoiding added sugar for a year struck me as a grand adventure. I was curious as to what would happen. I wanted to know how hard it would be, what interesting things could happen, how my cooking and shopping would change. After continuing my research, I was convinced removing sugar would make us all healthier. What I didn’t expect was how not eating sugar would make me feel better in a very real and tangible way.
A Sugar-Free Year Later
It was subtle, but noticeable; the longer I went on eating without added sugar, the better and more energetic I felt. If I doubted the connection, something happened next which would prove it to me: my husband’s birthday.
During our year of no sugar, one of the rules was that, as a family, we could have one actual sugar-containing dessert per month; if it was your birthday, you got to choose the dessert. By the time September rolled around we noticed our palates starting to change, and slowly, we began enjoying our monthly “treat” less and less.
But when we ate the decadent multi-layered banana cream pie my husband had requested for his birthday celebration, I knew something new was happening. Not only did I not enjoy my slice of pie, I couldn’t even finish it. It tasted sickly sweet to my now sensitive palate. It actually made my teeth hurt. My head began to pound and my heart began to race; I felt awful.
It took a good hour lying on the couch holding my head before I began to recover. “Geez,” I thought, “has sugar always made me feel bad, but because it was everywhere, I just never noticed it before?”
After our year of no sugar ended, I went back and counted the absences my kids had in school and compared them to those of previous years. The difference was dramatic. My older daughter, Greta, went from missing 15 days the year before to missing only two.
Now that our year of no sugar is over, we’ll occasionally indulge, but the way we eat it is very different. We appreciate sugar in drastically smaller amounts, avoid it in everyday foods (that it shouldn’t be in in the first place), and save dessert for truly special occasions. My body seems to be thanking me for it. I don’t worry about running out of energy. And when flu season comes around I somehow no longer feel the urge to go and hide with my children under the bed. But if we do come down with something, our bodies are better equipped to fight it. We get sick less and get well faster. Much to my surprise, after our no-sugar life, we all feel healthier and stronger. And that is nothing to sneeze at.
Eve O. Schaub is the author of Year of No Sugar: A Memoir. She holds a BA and a BFA from Cornell University, and a MFA from the Rochester Institute of Technology. Her personal essays have been featured many times on the Albany, New York, NPR station WAMC. You can join Schaub’s family and take your own Day of No Sugar Challenge on April 9, 2014.
Sunday, October 12, 2014
Magnesium Balances Calcium and Rescues the Heart
From: http://www.wellbeingjournal.com/magnesium-balances-calcium-and-rescues-the-heart/
I found this article in the Well Being Journal, and I thought it was very interesting. I wanted to share it with you.
By Scott Miners, editor, Well Being Journal, Vol. 23, No. 4.
Carolyn Dean, M.D., author of The Magnesium Miracle, states that up to 80 percent of the population in the U.S. is deficient in magnesium. Magnesium is the mineral that activates nerves and muscles, including the muscle cells in the heart. It attaches to adenosine triphosphate (ATP), the energy molecule of the body, to catalyze stored energy. ATP, she writes, “created in mitochondria, is the main source of energy in our cells, and it must be bound to a magnesium ion (MgATP) in order to be biologically active. This is likely the most important function of magnesium, because ATP is made in each of the 100 trillion cells in our body.”1
Health coach Margie King writes that researchers in China found that for every 50 mg per day increase in magnesium, colon cancer was reduced by 7 percent, and these findings mirrored a British study that found such cancer rates decreased by 13 percent. The recommended daily magnesium intake is 420 mg for men and 320 mg for women, but most U.S. citizens get only about 20 percent of that amount per day.2
King writes that recent research from the Human Genome Project reveals that over 3,500 proteins have binding sites for magnesium, indicating that the body has widespread need for the mineral. Among the easiest to detect potential signs of magnesium deficiency are constipation and other digestive problems, irregularities in menstrual flow and reproductive health, muscle spasms, nocturnal leg cramps, and migraine headaches. Magnesium is important for maintaining optimal heart rhythm, blood pressure, muscle and nerve function, blood sugar regulation, and brain health.
Whole foods, especially those with high chlorophyll levels, can contain significant magnesium levels, as chlorophyll has a magnesium atom at its center. Seaweeds and dark, leafy green vegetables such as chard and kale are high in magnesium, as are legumes, green beans, almonds, cashews, filberts, pumpkin and sesame seeds. However, unless you eat significant amounts of these foods it can be difficult to get the recommended amount of magnesium, and even these foods may have low magnesium levels depending upon the soils that nourished them.
Dean has researched magnesium and its role extensively, and among other things, she has found that it aids in digestion of proteins, carbohydrates, and fats and is a building block for RNA and DNA; it is also a precursor for neurotransmitters such as serotonin. Dean says she did not learn about magnesium in medical school, as it’s not a drug or a medication. She learned about it when she took naturopathic training, during which she found that her heart palpitations and nocturnal leg cramps were occurring because she was magnesium deficient.
She discovered that generally people get a laxative effect from magnesium supplements if a full day’s dose is taken at once or if the form of the supplement is not readily absorbable. She says that laxative effect is a sort of fail-safe, in case you get too much magnesium at one time. Today, Dean says, people are generally getting too much calcium in relation to magnesium, and this she found by examining numerous blood tests.
Calcium, Magnesium, and the Muscles
When you don’t have enough magnesium, the muscle and nerve functions of the body are diminished, and you can get muscle cramps; this occurs because calcium causes muscles to contract, magnesium helps them relax. Correct mineral balance allows the muscles to cycle naturally. However, with excess calcium there’s too much contraction in the muscle cycle, which, if it affects the heart, can lead to a heart attack. That is why having magnesium regularly is so important for the heart. The left ventricle of the heart requires a lot of magnesium, and the body will steal magnesium from muscles and bones to make sure there’s enough for the heart.
Dean asserts that the recommended daily calcium intake per day of 1,200 to 1,500 mg is twice as high as optimal. Too much calcium causes inflammation, which more researchers are now recognizing as a prime cause of heart disease. The recommendation to take twice as much calcium as magnesium came from a misreading of French researcher Jean Durlach, who actually said, “Never ever go beyond 2 parts calcium to 1 part magnesium in your food, water, or supplement intake”; that’s a 2:1 ratio. However, says Dean, most magnesium experts agree that the best ratio is 1:1. She notes that it’s important to remember that you might be getting enough calcium from your daily diet, since dairy products, nuts, seeds, homemade bone broth, and leafy vegetables all have high calcium content; however, it is difficult to get an adequate amount of magnesium from today’s modern diet.3
Magnesium Supplementation
Dean reports that the cheapest magnesium supplements, such as magnesium oxide, are very poorly absorbed. Ninety-six percent of that magnesium stays in the digestive system, which is fine for the laxative effect, but does little to supply the cells with the mineral. She states that even the citrate, malate, and glycinate forms of magnesium are probably only about 20 percent absorbed. She recommends picometer-sized (a trillionth of a meter) forms of magnesium, which are one hundred percent absorbed at the cellular level and do not produce the laxative effect.
Also, she prefers the forms of magnesium that are delivered topically and absorbed by the skin. They have a non-laxative effect because they bypass the intestines. Epsom salt, which is a magnesium sulfate, is one example; it can be absorbed by the skin through body or foot baths. Magnesium oils, supersaturated magnesium chloride ions dispersed in water and sometimes added to lotions, can also be applied topically. These are absorbed via the skin into the tissues. At full strength, the oil can sting a little, but it is simple to dilute it with lotion or coconut oil. (Ed. Note: Readers may find magnesium products at both www.ancient-minerals.com and www.eidon.com.)
Getting Enough?
Dean writes that the typical serum magnesium blood test is not an accurate way to determine if you are getting enough magnesium, as only 1 percent of the total magnesium in your body is found in the bloodstream. The body will take magnesium out of the bones and muscles to keep that 1 percent in the blood because that is what supplies the heart. Thus, if a doctor does a serum magnesium test he or she will probably find you have a normal reading because the body makes sure there’s 1 percent in the blood. She says the body will ultimately lose storage forms of magnesium if you don’t get enough in your diet or topically. When you keep draining your magnesium over the years, your bones and muscles become depleted, but your blood will maintain a 1 percent reading.
Some signs of magnesium insufficiency, other than muscle cramps, include headache, heart rhythm abnormalities, loss of appetite, fatigue, numbness or tingling, and nausea.
Dean points out that many people who have read her books began taking magnesium for their atrial fibrillation, heart palpitations, as well as fast heart beat, and they found that magnesium alone was calming their hearts. She said that taking magnesium relaxes the heart muscles and corrects calcium imbalances, allowing the muscles to contract and relax gently rather than spastically. Once this happens then the heart arrhythmia disappears.
Drugs and Stress Deplete Magnesium
The adrenal glands need magnesium, and when they are stressed, they burn it up rapidly in order to help keep the muscles relaxed and ward off anxiety and depression. The walls of the blood vessels also tighten, which causes increased blood pressure.
Dean notes that if you are taking prescription drugs, you are more likely than others to need magnesium supplementation. She outlines a potentially vicious cycle: If you see your doctor under stressful conditions, he or she will take your blood pressure and say, “I find it to be elevated.” They might give you a diuretic, but that will drain your magnesium and potassium. They might advise you to eat a banana to replace the potassium, but they don’t know about magnesium. Your blood pressure at the next visit will be even higher, because you will have depleted magnesium supplies via the diuretic, so the doctor will worry that your calcium levels are going to rise, and will prescribe a calcium channel blocker. Most doctors don’t know that magnesium is a natural calcium channel blocker.
Dean then says, “They’ll also put you on an angiotensin converting enzyme (ACE) inhibitor, another blood pressure drug…. So, you go away with three drugs now. After two or three months, you come back and have blood taken to make sure the drugs aren’t hurting your liver…. But all of a sudden your cholesterol is elevated; your blood sugar is elevated…. The doctor says, ‘Oh, we caught your cholesterol. We just caught your blood sugar. We can put you on medications.” Dean goes on to say that they didn’t catch these conditions; they caused them. The more you reduce your magnesium, the more your cholesterol will go out of control. She notes magnesium is important to balance an enzyme used in the manufacture of cholesterol in the body; magnesium helps to stabilize cholesterol.3
Dean states additionally that Statin drugs destroy an enzyme that magnesium needs. Also, in a side note, she mentions that one of the signs of diabetes is low magnesium. When your body is magnesium deficient, she says, you can end up with high blood pressure, but it’s not because of a lack of medications, as these are likely to lower your magnesium levels. Dean says, “We’ve got an increasingly difficult problem in allopathic prescriptive medicine.”3
“When I went to medical school in the mid 1970s,” she states, “the average cholesterol was 250. Now doctors are trying to get you to hammer it down below 200. This is a ploy to get people on statin drugs.… We need our cholesterol. Our body makes 80 percent of the cholesterol we use. Cholesterol is an antioxidant. Cholesterol is a precursor to all the hormones in your body. If you’re a man and you’re on a statin drug that [depletes] your cholesterol, you’re going to need Viagra because your hormones are so beaten down. Every drug that is prescribed, I think, probably decreases your magnesium levels.”3
Dean cites her studies with Mildred Seelig, a medical doctor who was hired by a pharmaceutical company “to measure the levels of vitamins and minerals in subjects when they took medications.” Seelig became a magnesium expert, because she found that every drug she tested would elevate magnesium levels, which meant to her that the body would take magnesium out of storage sites to support the liver, which was trying to detoxify the drug. Seelig told her bosses that she thought the reason the drugs looked like they were working for the first six to eight weeks could be due to their elevation of magnesium levels in the body. Her bosses weren’t interested, and Seelig left that work to research magnesium for the rest of her life.
Seelig reasoned that after the first six to eight weeks of drug use, the magnesium levels got so low that side effects started to be noticed. Dean says, “We know that most drug trials [last] six to eight weeks before the side effects really implode on a person…. [Now] I’m always looking at drugs, their side effects, and their interaction with magnesium.” She adds that the fluoride drug companies recently have been putting into cholesterol-lowering, anti-anxiety, and painkilling drugs binds with magnesium causing magnesium elimination. Some side effects are muscle pain, muscle tightness, and muscle spasm. She says doctors only recognize drug side effects 4 percent of the time because they do not want to believe they are harming their patients via their prescriptions. More, drug intake also causes inflammation.3
Dean has a blog at www.drcarolyndean.com where she writes about magnesium and the heart and how most doctors do not understand the link. For example, “One doctor actually said to a patient who had just had a heart attack, ‘Well, you have to take these five drugs.’ They’re three drugs for high blood pressure, one for cholesterol, and one for blood sugar. Even if you don’t have high blood pressure, cholesterol, or blood sugar, you will be put on these drugs.” Dean indicated that if this patient were to ask his or her doctor, “Can I take magnesium?” most doctors would say, “No, that’ll interfere with the drugs….”
To the contrary, says Dean, the magnesium will interfere with the blood pressure drug because it will help your blood pressure go down. So, you won’t need the drug. The magnesium will interfere with the cholesterol drug because it’ll lower your cholesterol—same with your blood sugar drugs. She finishes by saying, “So, keep taking magnesium. Take it in the various sources: the picometer-sized magnesium, Epsom salts, and so on. Take an oxide if you’re constipated…, you may need the magnesium oxide, but take the other ones as well. My message is to take magnesium. It is your new best friend.”3
Editor’s Note: See The Magnesium Advocacy Group’s Facebook page as well as the article later in this issue, page 40, titled, “Vitamin K2 Can Remove Calcium Deposits from Arteries.”
Scott E. Miners is executive editor of Well Being Journal.
References
1. Dean C. The Magnesium Miracle. Ballantine Books, 2014, eBook Edition.
2. King M. “Magnesium Lowers Colorectal Cancer Risk,” www.greenmedinfo.com.
3. “A Special Interview with Carolyn Dean,” http://mercola.fileburst.com/PDF/ExpertInterviewTranscripts/Interview-CarolynDean.pdf.
Originally published in Well Being Journal, Vol. 23, No. 4.
I found this article in the Well Being Journal, and I thought it was very interesting. I wanted to share it with you.
By Scott Miners, editor, Well Being Journal, Vol. 23, No. 4.
Carolyn Dean, M.D., author of The Magnesium Miracle, states that up to 80 percent of the population in the U.S. is deficient in magnesium. Magnesium is the mineral that activates nerves and muscles, including the muscle cells in the heart. It attaches to adenosine triphosphate (ATP), the energy molecule of the body, to catalyze stored energy. ATP, she writes, “created in mitochondria, is the main source of energy in our cells, and it must be bound to a magnesium ion (MgATP) in order to be biologically active. This is likely the most important function of magnesium, because ATP is made in each of the 100 trillion cells in our body.”1
Health coach Margie King writes that researchers in China found that for every 50 mg per day increase in magnesium, colon cancer was reduced by 7 percent, and these findings mirrored a British study that found such cancer rates decreased by 13 percent. The recommended daily magnesium intake is 420 mg for men and 320 mg for women, but most U.S. citizens get only about 20 percent of that amount per day.2
King writes that recent research from the Human Genome Project reveals that over 3,500 proteins have binding sites for magnesium, indicating that the body has widespread need for the mineral. Among the easiest to detect potential signs of magnesium deficiency are constipation and other digestive problems, irregularities in menstrual flow and reproductive health, muscle spasms, nocturnal leg cramps, and migraine headaches. Magnesium is important for maintaining optimal heart rhythm, blood pressure, muscle and nerve function, blood sugar regulation, and brain health.
Whole foods, especially those with high chlorophyll levels, can contain significant magnesium levels, as chlorophyll has a magnesium atom at its center. Seaweeds and dark, leafy green vegetables such as chard and kale are high in magnesium, as are legumes, green beans, almonds, cashews, filberts, pumpkin and sesame seeds. However, unless you eat significant amounts of these foods it can be difficult to get the recommended amount of magnesium, and even these foods may have low magnesium levels depending upon the soils that nourished them.
Dean has researched magnesium and its role extensively, and among other things, she has found that it aids in digestion of proteins, carbohydrates, and fats and is a building block for RNA and DNA; it is also a precursor for neurotransmitters such as serotonin. Dean says she did not learn about magnesium in medical school, as it’s not a drug or a medication. She learned about it when she took naturopathic training, during which she found that her heart palpitations and nocturnal leg cramps were occurring because she was magnesium deficient.
She discovered that generally people get a laxative effect from magnesium supplements if a full day’s dose is taken at once or if the form of the supplement is not readily absorbable. She says that laxative effect is a sort of fail-safe, in case you get too much magnesium at one time. Today, Dean says, people are generally getting too much calcium in relation to magnesium, and this she found by examining numerous blood tests.
Calcium, Magnesium, and the Muscles
When you don’t have enough magnesium, the muscle and nerve functions of the body are diminished, and you can get muscle cramps; this occurs because calcium causes muscles to contract, magnesium helps them relax. Correct mineral balance allows the muscles to cycle naturally. However, with excess calcium there’s too much contraction in the muscle cycle, which, if it affects the heart, can lead to a heart attack. That is why having magnesium regularly is so important for the heart. The left ventricle of the heart requires a lot of magnesium, and the body will steal magnesium from muscles and bones to make sure there’s enough for the heart.
Dean asserts that the recommended daily calcium intake per day of 1,200 to 1,500 mg is twice as high as optimal. Too much calcium causes inflammation, which more researchers are now recognizing as a prime cause of heart disease. The recommendation to take twice as much calcium as magnesium came from a misreading of French researcher Jean Durlach, who actually said, “Never ever go beyond 2 parts calcium to 1 part magnesium in your food, water, or supplement intake”; that’s a 2:1 ratio. However, says Dean, most magnesium experts agree that the best ratio is 1:1. She notes that it’s important to remember that you might be getting enough calcium from your daily diet, since dairy products, nuts, seeds, homemade bone broth, and leafy vegetables all have high calcium content; however, it is difficult to get an adequate amount of magnesium from today’s modern diet.3
Magnesium Supplementation
Dean reports that the cheapest magnesium supplements, such as magnesium oxide, are very poorly absorbed. Ninety-six percent of that magnesium stays in the digestive system, which is fine for the laxative effect, but does little to supply the cells with the mineral. She states that even the citrate, malate, and glycinate forms of magnesium are probably only about 20 percent absorbed. She recommends picometer-sized (a trillionth of a meter) forms of magnesium, which are one hundred percent absorbed at the cellular level and do not produce the laxative effect.
Also, she prefers the forms of magnesium that are delivered topically and absorbed by the skin. They have a non-laxative effect because they bypass the intestines. Epsom salt, which is a magnesium sulfate, is one example; it can be absorbed by the skin through body or foot baths. Magnesium oils, supersaturated magnesium chloride ions dispersed in water and sometimes added to lotions, can also be applied topically. These are absorbed via the skin into the tissues. At full strength, the oil can sting a little, but it is simple to dilute it with lotion or coconut oil. (Ed. Note: Readers may find magnesium products at both www.ancient-minerals.com and www.eidon.com.)
Getting Enough?
Dean writes that the typical serum magnesium blood test is not an accurate way to determine if you are getting enough magnesium, as only 1 percent of the total magnesium in your body is found in the bloodstream. The body will take magnesium out of the bones and muscles to keep that 1 percent in the blood because that is what supplies the heart. Thus, if a doctor does a serum magnesium test he or she will probably find you have a normal reading because the body makes sure there’s 1 percent in the blood. She says the body will ultimately lose storage forms of magnesium if you don’t get enough in your diet or topically. When you keep draining your magnesium over the years, your bones and muscles become depleted, but your blood will maintain a 1 percent reading.
Some signs of magnesium insufficiency, other than muscle cramps, include headache, heart rhythm abnormalities, loss of appetite, fatigue, numbness or tingling, and nausea.
Dean points out that many people who have read her books began taking magnesium for their atrial fibrillation, heart palpitations, as well as fast heart beat, and they found that magnesium alone was calming their hearts. She said that taking magnesium relaxes the heart muscles and corrects calcium imbalances, allowing the muscles to contract and relax gently rather than spastically. Once this happens then the heart arrhythmia disappears.
Drugs and Stress Deplete Magnesium
The adrenal glands need magnesium, and when they are stressed, they burn it up rapidly in order to help keep the muscles relaxed and ward off anxiety and depression. The walls of the blood vessels also tighten, which causes increased blood pressure.
Dean notes that if you are taking prescription drugs, you are more likely than others to need magnesium supplementation. She outlines a potentially vicious cycle: If you see your doctor under stressful conditions, he or she will take your blood pressure and say, “I find it to be elevated.” They might give you a diuretic, but that will drain your magnesium and potassium. They might advise you to eat a banana to replace the potassium, but they don’t know about magnesium. Your blood pressure at the next visit will be even higher, because you will have depleted magnesium supplies via the diuretic, so the doctor will worry that your calcium levels are going to rise, and will prescribe a calcium channel blocker. Most doctors don’t know that magnesium is a natural calcium channel blocker.
Dean then says, “They’ll also put you on an angiotensin converting enzyme (ACE) inhibitor, another blood pressure drug…. So, you go away with three drugs now. After two or three months, you come back and have blood taken to make sure the drugs aren’t hurting your liver…. But all of a sudden your cholesterol is elevated; your blood sugar is elevated…. The doctor says, ‘Oh, we caught your cholesterol. We just caught your blood sugar. We can put you on medications.” Dean goes on to say that they didn’t catch these conditions; they caused them. The more you reduce your magnesium, the more your cholesterol will go out of control. She notes magnesium is important to balance an enzyme used in the manufacture of cholesterol in the body; magnesium helps to stabilize cholesterol.3
Dean states additionally that Statin drugs destroy an enzyme that magnesium needs. Also, in a side note, she mentions that one of the signs of diabetes is low magnesium. When your body is magnesium deficient, she says, you can end up with high blood pressure, but it’s not because of a lack of medications, as these are likely to lower your magnesium levels. Dean says, “We’ve got an increasingly difficult problem in allopathic prescriptive medicine.”3
“When I went to medical school in the mid 1970s,” she states, “the average cholesterol was 250. Now doctors are trying to get you to hammer it down below 200. This is a ploy to get people on statin drugs.… We need our cholesterol. Our body makes 80 percent of the cholesterol we use. Cholesterol is an antioxidant. Cholesterol is a precursor to all the hormones in your body. If you’re a man and you’re on a statin drug that [depletes] your cholesterol, you’re going to need Viagra because your hormones are so beaten down. Every drug that is prescribed, I think, probably decreases your magnesium levels.”3
Dean cites her studies with Mildred Seelig, a medical doctor who was hired by a pharmaceutical company “to measure the levels of vitamins and minerals in subjects when they took medications.” Seelig became a magnesium expert, because she found that every drug she tested would elevate magnesium levels, which meant to her that the body would take magnesium out of storage sites to support the liver, which was trying to detoxify the drug. Seelig told her bosses that she thought the reason the drugs looked like they were working for the first six to eight weeks could be due to their elevation of magnesium levels in the body. Her bosses weren’t interested, and Seelig left that work to research magnesium for the rest of her life.
Seelig reasoned that after the first six to eight weeks of drug use, the magnesium levels got so low that side effects started to be noticed. Dean says, “We know that most drug trials [last] six to eight weeks before the side effects really implode on a person…. [Now] I’m always looking at drugs, their side effects, and their interaction with magnesium.” She adds that the fluoride drug companies recently have been putting into cholesterol-lowering, anti-anxiety, and painkilling drugs binds with magnesium causing magnesium elimination. Some side effects are muscle pain, muscle tightness, and muscle spasm. She says doctors only recognize drug side effects 4 percent of the time because they do not want to believe they are harming their patients via their prescriptions. More, drug intake also causes inflammation.3
Dean has a blog at www.drcarolyndean.com where she writes about magnesium and the heart and how most doctors do not understand the link. For example, “One doctor actually said to a patient who had just had a heart attack, ‘Well, you have to take these five drugs.’ They’re three drugs for high blood pressure, one for cholesterol, and one for blood sugar. Even if you don’t have high blood pressure, cholesterol, or blood sugar, you will be put on these drugs.” Dean indicated that if this patient were to ask his or her doctor, “Can I take magnesium?” most doctors would say, “No, that’ll interfere with the drugs….”
To the contrary, says Dean, the magnesium will interfere with the blood pressure drug because it will help your blood pressure go down. So, you won’t need the drug. The magnesium will interfere with the cholesterol drug because it’ll lower your cholesterol—same with your blood sugar drugs. She finishes by saying, “So, keep taking magnesium. Take it in the various sources: the picometer-sized magnesium, Epsom salts, and so on. Take an oxide if you’re constipated…, you may need the magnesium oxide, but take the other ones as well. My message is to take magnesium. It is your new best friend.”3
Editor’s Note: See The Magnesium Advocacy Group’s Facebook page as well as the article later in this issue, page 40, titled, “Vitamin K2 Can Remove Calcium Deposits from Arteries.”
Scott E. Miners is executive editor of Well Being Journal.
References
1. Dean C. The Magnesium Miracle. Ballantine Books, 2014, eBook Edition.
2. King M. “Magnesium Lowers Colorectal Cancer Risk,” www.greenmedinfo.com.
3. “A Special Interview with Carolyn Dean,” http://mercola.fileburst.com/PDF/ExpertInterviewTranscripts/Interview-CarolynDean.pdf.
Originally published in Well Being Journal, Vol. 23, No. 4.
Sunday, October 5, 2014
Green Tea
First of all, I have to say my mother-in-law is a wise woman! She drinks green tea every day. She told me a couple of years ago that it helps lower cholesterol, but somehow it never made it into my routine. I am currently reading The Spectrum by Dr. Dean Ornish. He discusses green tea, and I had no idea there were as many health benefits as there are. The following are excerpts taken from his book.
"A study published in The Journal of the American Medical Association followed more than 40,000 Japanese men and women over a seven - to eleven - year period. They found that green tea consumption was associated with reduced mortality due to all causes except cancer. The more green tea they drank, the lower their risk of dying early. After seven years of follow-up, researchers found that the overall risk of premature death due to illness was 26% lower among those who consumed five or more cups of green tea a day than among those who drank less than one cup per day.
Interestingly, the effects of tea on reducing the risk of cardiovascular disease were caused not only by changes in traditional risk factors such as cholesterol levels or blood pressure; the polyphenols in green tea appear to have powerful antioxidant properties and are scavengers for free radicals that could otherwise damager your cells. These polyphenols may directly and beneficially affect coronary artery blockages, dilate arteries, and help reduce the formation of blood clots. Green tea also has significant anti-inflammatory effects."
"Although the Japanese researchers did not find that drinking tea reduced the risk of cancer, other studies have. Animal studies have shown that green tea may inhibit cancer formation in the skin, lung, oral cavity, esophagus, stomach, liver, kidney, prostate, and other organs. In humans, studies suggest that drinking tea may reduce the risk of digestive cancers."
"In earlier studies, researchers from the Harvard Boston Area Health Study showed that men and women who had consumed one or more cups of green tea per day in the previous year had a 44 percent lower risk of heart attack than those who drank no tea."
"Green tea catechins have also been reported to have antibacterial, antiviral, and antifungal activity, especially in early stages of infection. Affected infections include some types of salmonella, Helicobacter Pylori, influenza virus, herpes simplex, and candida albicans. Also, green tea consumption has been associated with increased bone density and fewer hip fractures.
Some studies suggest that tea may help regulate your blood sugar and may even reduce the risk of diabetes. Flavonoids in tea may have both insulin-like and insulin-enhancing activities. According to Chinese Medicine, tea helps control obesity. A classical Chinese pharmaceutical book called Bencao Shiyi states, "Drinking tea for a long time will make one live long to stay in good shape without becoming too fat an too heavy." Tea may help reduce obesity by increasing metabolism, reducing fat absorption, activating enzymes, and reducing appetite.
If that isn't enough, drinking green tea may reduce your risk of cavities (especially if you don't add sugar) by inhibiting bacterial growth as well as potentially harmful enzymes in your mouth. Also, both green and black teas are natural sources of fluoride, which is why you may find tea as an ingredient in your toothpaste."
"A study published in The Journal of the American Medical Association followed more than 40,000 Japanese men and women over a seven - to eleven - year period. They found that green tea consumption was associated with reduced mortality due to all causes except cancer. The more green tea they drank, the lower their risk of dying early. After seven years of follow-up, researchers found that the overall risk of premature death due to illness was 26% lower among those who consumed five or more cups of green tea a day than among those who drank less than one cup per day.
Interestingly, the effects of tea on reducing the risk of cardiovascular disease were caused not only by changes in traditional risk factors such as cholesterol levels or blood pressure; the polyphenols in green tea appear to have powerful antioxidant properties and are scavengers for free radicals that could otherwise damager your cells. These polyphenols may directly and beneficially affect coronary artery blockages, dilate arteries, and help reduce the formation of blood clots. Green tea also has significant anti-inflammatory effects."
"Although the Japanese researchers did not find that drinking tea reduced the risk of cancer, other studies have. Animal studies have shown that green tea may inhibit cancer formation in the skin, lung, oral cavity, esophagus, stomach, liver, kidney, prostate, and other organs. In humans, studies suggest that drinking tea may reduce the risk of digestive cancers."
"In earlier studies, researchers from the Harvard Boston Area Health Study showed that men and women who had consumed one or more cups of green tea per day in the previous year had a 44 percent lower risk of heart attack than those who drank no tea."
"Green tea catechins have also been reported to have antibacterial, antiviral, and antifungal activity, especially in early stages of infection. Affected infections include some types of salmonella, Helicobacter Pylori, influenza virus, herpes simplex, and candida albicans. Also, green tea consumption has been associated with increased bone density and fewer hip fractures.
Some studies suggest that tea may help regulate your blood sugar and may even reduce the risk of diabetes. Flavonoids in tea may have both insulin-like and insulin-enhancing activities. According to Chinese Medicine, tea helps control obesity. A classical Chinese pharmaceutical book called Bencao Shiyi states, "Drinking tea for a long time will make one live long to stay in good shape without becoming too fat an too heavy." Tea may help reduce obesity by increasing metabolism, reducing fat absorption, activating enzymes, and reducing appetite.
If that isn't enough, drinking green tea may reduce your risk of cavities (especially if you don't add sugar) by inhibiting bacterial growth as well as potentially harmful enzymes in your mouth. Also, both green and black teas are natural sources of fluoride, which is why you may find tea as an ingredient in your toothpaste."
Saturday, October 4, 2014
Why use these ingredients in the muffins?
The muffin recipes are all dairy, egg, fat, gluten, and refined sugar free. I thought it might be worth sharing why I selected the ingredients I did for the muffins.
Animal products add to cholesterol. Animals make cholesterol so when you eat animal products; you are going to ingest cholesterol. For someone with too much cholesterol in their body, this just adds more to it, and it isn’t necessary. So we removed eggs, milk, cheese, butter, and yogurt from our diet. I replaced these with almond milk, flaxseed “eggs”, and applesauce, pumpkin, and bananas for the oil and butter. For baking, I found these to be excellent replacements.
I learned low grade inflammation in the body can also lead to an elevated cholesterol level. When you eat sugar, it creates inflammation. The body’s response is to make cholesterol to protect itself and reduce the inflammation. Refined sugar not only contributes to the inflammation, but adds no nutritional value. My husband and I both really enjoy sugary treats. I did some reading, and I found many people substituted maple syrup and honey for refined sugar. These are both natural products that provide some nutritional value. Working with them proved easy enough, and they provided a sweet product that took care of my craving.
However, the more I learned about cholesterol the more I learned about nutrition and the body as a whole. As I did, I found honey and maple syrup are better options, but they still spike your insulin levels. Increased insulin levels cause a spike in LDL or bad cholesterol. Then, I found the perfect alternative - dates. Hey, stop reading! I don’t eat dates either. Even in all the time I have cooked with them, I have never been tempted to eat one. However, they add the perfect sweetness in baked goods. They also add lots of vitamins, minerals, and fiber. And most importantly, they took care of my sugar craving. They are not the equivalent to eating refined sugar, but they give a wonderful sweet taste to baked goods. As a self-described sugar addict, it satisfies me.
At this point, I thought all the changes that needed to be made had taken place. What was left to remove? But, as I read about flour and genetically modified wheat, I was concerned with the amount we ate. While I don’t think this directly impacts cholesterol levels, I felt it was wise to substitute some other flours in my baking. This would provide our bodies with a wider variety of vitamins and minerals. After working with several alternatives to flour (and checking the prices at the grocery store), I found my favorites were sorghum flour and oats.
Animal products add to cholesterol. Animals make cholesterol so when you eat animal products; you are going to ingest cholesterol. For someone with too much cholesterol in their body, this just adds more to it, and it isn’t necessary. So we removed eggs, milk, cheese, butter, and yogurt from our diet. I replaced these with almond milk, flaxseed “eggs”, and applesauce, pumpkin, and bananas for the oil and butter. For baking, I found these to be excellent replacements.
I learned low grade inflammation in the body can also lead to an elevated cholesterol level. When you eat sugar, it creates inflammation. The body’s response is to make cholesterol to protect itself and reduce the inflammation. Refined sugar not only contributes to the inflammation, but adds no nutritional value. My husband and I both really enjoy sugary treats. I did some reading, and I found many people substituted maple syrup and honey for refined sugar. These are both natural products that provide some nutritional value. Working with them proved easy enough, and they provided a sweet product that took care of my craving.
However, the more I learned about cholesterol the more I learned about nutrition and the body as a whole. As I did, I found honey and maple syrup are better options, but they still spike your insulin levels. Increased insulin levels cause a spike in LDL or bad cholesterol. Then, I found the perfect alternative - dates. Hey, stop reading! I don’t eat dates either. Even in all the time I have cooked with them, I have never been tempted to eat one. However, they add the perfect sweetness in baked goods. They also add lots of vitamins, minerals, and fiber. And most importantly, they took care of my sugar craving. They are not the equivalent to eating refined sugar, but they give a wonderful sweet taste to baked goods. As a self-described sugar addict, it satisfies me.
At this point, I thought all the changes that needed to be made had taken place. What was left to remove? But, as I read about flour and genetically modified wheat, I was concerned with the amount we ate. While I don’t think this directly impacts cholesterol levels, I felt it was wise to substitute some other flours in my baking. This would provide our bodies with a wider variety of vitamins and minerals. After working with several alternatives to flour (and checking the prices at the grocery store), I found my favorites were sorghum flour and oats.
Saturday, September 27, 2014
Cut back on sugar
For me sugar is the hardest thing to cut back on. I LOVE LOVE LOVE sugar! I used to joke I don't have a sweet tooth. I have a mouth full of sweet teeth. However, with all I've read, refined sugar especially is VERY VERY bad for you. When you eat sugar, it creates inflammation. The body’s response is to make cholesterol to protect itself and reduce the inflammation. Refined sugar not only contributes to the inflammation, but adds no nutritional value. I've tried substituting maple syrup and honey for refined sugar. These are both natural products that provide some nutritional value. Working with them proved easy enough, and they provided a sweet product that took care of my craving. However, the more I learned about cholesterol the more I learned about nutrition and the body as a whole. As I did, I found honey and maple syrup are better options, but they still spike your insulin levels. Increased insulin levels cause a spike in LDL or bad cholesterol. I was disappointed by this, but unwilling to give up sweets. Then, I found dates. Interestingly, I have no desire to eat a date by itself, but they add the perfect sweetness in baked goods. They also add lots of vitamins, minerals, and fiber. And most importantly, they took care of my sugar craving. The end result is not the equivalent to eating refined sugar so don't expect your cookies to taste exactly the same, BUT they give a wonderful sweet taste to baked goods. As a self-described sugar addict, it satisfies me.
Even though dates are a better choice, your body still responds to sugar the same way so it needs to be used in moderation. The next step for our family is to reduce the number of dates I use in cooking. If I slowly reduce the number of dates used in a recipe, the taste buds should start to adjust. Before I was lactose intolerant, I changed myself over form 2% milk to skim using this method. I knew skim milk was better for me, but I did not like the taste. So, I came up with the method to adjust to drinking it. I would fill most of my glass with 2% and just a little skim milk. Then in a couple of days or a week, I filled it with less 2% and more skim. I continued with this process until I was drinking all skim milk. My taste adjusted with this process, and skim milk tasted "normal" by the time I was finished. I never went back to 2%. So, my hope is the same with dates. I will try to reduce them in my desserts and hopefully my tate buds will adjust. At this point, I am not ready to give up my daily sugar treat.
One other note - when we started eating healthy, I found increasing the fiber in my diet reduced my sugar craving. As you can tell, it did not elimiate it, but it drastically reduced it. If you are trying to cut back on sugar, maybe you will find increasing the fiber in your diet will help too.
Even though dates are a better choice, your body still responds to sugar the same way so it needs to be used in moderation. The next step for our family is to reduce the number of dates I use in cooking. If I slowly reduce the number of dates used in a recipe, the taste buds should start to adjust. Before I was lactose intolerant, I changed myself over form 2% milk to skim using this method. I knew skim milk was better for me, but I did not like the taste. So, I came up with the method to adjust to drinking it. I would fill most of my glass with 2% and just a little skim milk. Then in a couple of days or a week, I filled it with less 2% and more skim. I continued with this process until I was drinking all skim milk. My taste adjusted with this process, and skim milk tasted "normal" by the time I was finished. I never went back to 2%. So, my hope is the same with dates. I will try to reduce them in my desserts and hopefully my tate buds will adjust. At this point, I am not ready to give up my daily sugar treat.
One other note - when we started eating healthy, I found increasing the fiber in my diet reduced my sugar craving. As you can tell, it did not elimiate it, but it drastically reduced it. If you are trying to cut back on sugar, maybe you will find increasing the fiber in your diet will help too.
Tips for muffin recipes
Things to note for muffin recipes:
1. I highly recommend a food processor. It will give the best results.
2. I purchase my dates at Costco in bulk. My local Costco offers two varieties. Medjool dates which are larger, softer, and not pitted. You must remove the seed from these. They also offer pitted dates that are firmer and smaller but cost less. When I use the pitted dates, I double the number of dates.
3. In all of my recipes I use almond milk. I believe substituting other types of non-dairy milk would work, but I have not tested.
4. I use double acting baking soda in my recipes.
5. Keep the muffins in the refrigerator. This keeps them fresh for about 5 days.
6. Since I do not have Celiac disease, I use old fashioned oats, and I make flour from that instead of buying oat flour. It is more cost effective. Oats are considered gluten free, but can come in contact with gluten in the processing plant. If you are on a strict gluten free diet, please use certified gluten free oats.
7. I measure my oats prior to making them into flour. If using oat flour, try reducing the amount to ¾ cup. Then, if you feel the batter is too runny, you can add a little more.
8. Muffins are best after they cool.
1. I highly recommend a food processor. It will give the best results.
2. I purchase my dates at Costco in bulk. My local Costco offers two varieties. Medjool dates which are larger, softer, and not pitted. You must remove the seed from these. They also offer pitted dates that are firmer and smaller but cost less. When I use the pitted dates, I double the number of dates.
3. In all of my recipes I use almond milk. I believe substituting other types of non-dairy milk would work, but I have not tested.
4. I use double acting baking soda in my recipes.
5. Keep the muffins in the refrigerator. This keeps them fresh for about 5 days.
6. Since I do not have Celiac disease, I use old fashioned oats, and I make flour from that instead of buying oat flour. It is more cost effective. Oats are considered gluten free, but can come in contact with gluten in the processing plant. If you are on a strict gluten free diet, please use certified gluten free oats.
7. I measure my oats prior to making them into flour. If using oat flour, try reducing the amount to ¾ cup. Then, if you feel the batter is too runny, you can add a little more.
8. Muffins are best after they cool.
Wednesday, September 24, 2014
Aldi
I saw in the grocery store ads today that Aldi now carries gluten free and organic products. I have not shopped there in ages, but I was glad to see another option to purchase organic products for less money.
"The Heart Speaks" by Mimi Guarneri
I am currently reading The Heart Speaks by Mimi Guarneri. She is a cardiologist. She speaks to loneliness and depression, and their impact on the heart. She found that people who are lonely and depressed are at great risk of heart attacks. She discussed one patient that was very depressed and isolated. She had worked with this patient for some time, and she had exhausted all of the options she could think of to help her. She decided to try one last thing. She wrote out a perscription for the women to get a dog. This completely changed the woman. The next time Dr. Guarneri saw her she was smiling and happy. It didn't cure her, but the dog gave her the unconditional love and companionship that she deperately needed.
Tuesday, September 23, 2014
Dr. Hyman's website - gut health
http://drhyman.com/blog/2010/04/28/ultrawellness-lesson-4-gut-digestive-health/
IS SOMETHING WRONG with your inner tube? The inner tube of life that is your digestive system? It is likely that you suffer from (or have suffered from) some type of digestive disorder–irritable bowel, bloating, constipation, diarrhea, heartburn, reflux, gas, and things too gross to mention in print.
And you are not alone. Over 100 million Americans have digestive problems. The number three and seven top selling drugs in America are for digestive problems costing us billions and billions of dollars. There are more than 200 over-the-counter (OTC) remedies for digestive disorders, many of which – most unfortunately – can create additional digestive problems. Visits for intestinal disorders are among the most common to primary care physicians.
And that’s not even the worst news.
Most of us do not recognize or know (including most of your doctors) that digestive problems wreak havoc over your entire body leading to allergies, arthritis, autoimmune disease, rashes, acne, chronic fatigue, mood disorders, autism, dementia, cancer and more.
So having a healthy gut means more to you than just not being annoyed by a little bloating or heartburn! It is central to your entire health. It is connected to everything that happens in your body. That’s why I almost always start helping people treat chronic health problems by fixing their gut. Later I will tell you how to find out if you have a problem with your gut (though many of you won’t need me to tell you – your gut will speak for itself), and how to create a healthy digestive system. First let me explain why your gut is so important?
Good gut health
The health of your gut determines what nutrients are absorbed and what toxins, allergens and microbes are kept out, and therefore it is directly linked to the health of the total organism. Intestinal health could be defined as the optimal digestion, absorption and assimilation of food. But that is a big job that depends on many other factors. For example, the bugs in your gut are like a rain forest – a diverse and interdependent ecosystem. They must be in balance for you to be healthy.
There are five hundred species and 3 pounds of bacteria in your gut; it’s a huge chemical factory that helps you digest your food, produces vitamins, helps regulate hormones, excrete toxins and produce healing compounds that keep your gut healthy. Too many of the wrong ones like parasites, yeasts or bad bacteria, or not enough of the good ones like lactobacillus or bifidobacteria can lead to serious damage to your health.
Many diseases that seem totally unrelated to the gut, such as eczcema or psoriasis or arthritis, are actually caused by gut problems. By focusing on your gut you can get better.
Your entire immune system (and your body) is protected from the toxic environment in your the gut by a layer only one cell thick. This thin layer covers a surface area the size of a tennis court—yet it’s basically containing a sewer. If that barrier is damaged, you will get sick and create an overactive immune system, producing inflammation throughout the body.
And then there is your second brain, your gut nervous system. Your gut, in fact, contains more neurotransmitters than your brain. It is highly wired back to your brain and messages travel back and forth. When those messages altered for any reason in any direction – from the brain to the gut or the gut to the brain – your health will suffer.
Then, of course, your gut has to get rid of all the toxins produced as a byproduct of your metabolism that your liver dumps in through the bile, and if things get backed up, you will become toxic.
And in the midst of all of this, your gut must break down all the food you eat into its individual components, separate out all the vitamins and minerals and shuttle everything across that one cell thick layer into your bloodstream for you to stay healthy.
Why your gut may be in trouble
Even in a perfect world, our gut has a hard time keeping things balanced. But in our world there are many things that knock our digestive system off balance.
What are they?
•Our low fiber, high sugar, processed food, nutrient poor, high calorie diet that makes all the wrong bacteria and yeast grow in the gut leading to a damaged ecosystem.
•Overuse of medications that damage the gut or block normal digestive function – things like anti-inflammatories, antibiotics, acid blocking drugs, and steroids.
•Chronic low-grade infections or gut imbalances with overgrowth of bacteria in the small intestine, yeast overgrowth, parasites, or even more serious gut infections.
•Toxins damage the gut such as mercury and mold toxins.
•Lack of adequate digestive enzyme function – which can come from acid blocking medication use or zinc deficiency.
•Stress can alter the gut nervous system causing a leaky gut and changing the normal bacteria in the gut.
It is so important to understand that many diseases that seem totally unrelated to the gut, such as eczema, psoriasis, or arthritis, are actually caused by gut problems. But by focusing on the gut you can get better.
One of my patients who suffered from eczema; a weeping, red, oozing, scaly, itchy rash all over her body, is a perfect example of someone who saw doctor after doctor, who was given salves, lotions and potions, steroids and antibiotics and never addressed the underlying cause of her problem. This 57-year old woman had severe, unrelenting eczema for eight years. She ate a high-sugar diet, and had a history of frequent vaginal yeast infections. When I saw her, I checked her gut and found she had a leaky gut; the barrier was not working and she developed 24 IgG food allergies. Her stool had no healthy bacteria and an overgrowth of yeast. She also had very high blood antibodies against yeast.
So I helped her gut improve by having her stop eating the foods she reacted to, told her to stop feeding the yeast by cutting out sugar and refined carbohydrates (which they thrive on), and killing the yeast in her gut with antifungal medications and herbs. Then I put back in healthy bacteria, and healing gut nutrients. Her eczema disappeared for the first time in eight years and stayed away!
How to get gut health
So how do you keep your gut healthy?
•Eat whole unprocessed foods with plenty of fiber: vegetables, beans, nuts, seeds, and whole grains. Eat real food, mostly plants, as Michael Pollan author of the Omnivore’s Dilemma so simply put it.
•If you think you have food sensitivities try an elimination diet. Cut out gluten, dairy, yeast, corn, soy and eggs for a week or two and see how your gut feels and what happens to your other symptoms.
•Treat any infections or overgrowth of bugs like parasites, small bowel bacteria, or yeasts.
•Take digestive enzymes with your food.
•Take probiotics, healthy bacteria for your ecosystem.
•Take extra omega 3 fat supplements which help cool inflammation in the gut.
•Use gut-healing nutrients such as glutamine and zinc.
If you want to be healthy, you have to get your gut working properly.
IS SOMETHING WRONG with your inner tube? The inner tube of life that is your digestive system? It is likely that you suffer from (or have suffered from) some type of digestive disorder–irritable bowel, bloating, constipation, diarrhea, heartburn, reflux, gas, and things too gross to mention in print.
And you are not alone. Over 100 million Americans have digestive problems. The number three and seven top selling drugs in America are for digestive problems costing us billions and billions of dollars. There are more than 200 over-the-counter (OTC) remedies for digestive disorders, many of which – most unfortunately – can create additional digestive problems. Visits for intestinal disorders are among the most common to primary care physicians.
And that’s not even the worst news.
Most of us do not recognize or know (including most of your doctors) that digestive problems wreak havoc over your entire body leading to allergies, arthritis, autoimmune disease, rashes, acne, chronic fatigue, mood disorders, autism, dementia, cancer and more.
So having a healthy gut means more to you than just not being annoyed by a little bloating or heartburn! It is central to your entire health. It is connected to everything that happens in your body. That’s why I almost always start helping people treat chronic health problems by fixing their gut. Later I will tell you how to find out if you have a problem with your gut (though many of you won’t need me to tell you – your gut will speak for itself), and how to create a healthy digestive system. First let me explain why your gut is so important?
Good gut health
The health of your gut determines what nutrients are absorbed and what toxins, allergens and microbes are kept out, and therefore it is directly linked to the health of the total organism. Intestinal health could be defined as the optimal digestion, absorption and assimilation of food. But that is a big job that depends on many other factors. For example, the bugs in your gut are like a rain forest – a diverse and interdependent ecosystem. They must be in balance for you to be healthy.
There are five hundred species and 3 pounds of bacteria in your gut; it’s a huge chemical factory that helps you digest your food, produces vitamins, helps regulate hormones, excrete toxins and produce healing compounds that keep your gut healthy. Too many of the wrong ones like parasites, yeasts or bad bacteria, or not enough of the good ones like lactobacillus or bifidobacteria can lead to serious damage to your health.
Many diseases that seem totally unrelated to the gut, such as eczcema or psoriasis or arthritis, are actually caused by gut problems. By focusing on your gut you can get better.
Your entire immune system (and your body) is protected from the toxic environment in your the gut by a layer only one cell thick. This thin layer covers a surface area the size of a tennis court—yet it’s basically containing a sewer. If that barrier is damaged, you will get sick and create an overactive immune system, producing inflammation throughout the body.
And then there is your second brain, your gut nervous system. Your gut, in fact, contains more neurotransmitters than your brain. It is highly wired back to your brain and messages travel back and forth. When those messages altered for any reason in any direction – from the brain to the gut or the gut to the brain – your health will suffer.
Then, of course, your gut has to get rid of all the toxins produced as a byproduct of your metabolism that your liver dumps in through the bile, and if things get backed up, you will become toxic.
And in the midst of all of this, your gut must break down all the food you eat into its individual components, separate out all the vitamins and minerals and shuttle everything across that one cell thick layer into your bloodstream for you to stay healthy.
Why your gut may be in trouble
Even in a perfect world, our gut has a hard time keeping things balanced. But in our world there are many things that knock our digestive system off balance.
What are they?
•Our low fiber, high sugar, processed food, nutrient poor, high calorie diet that makes all the wrong bacteria and yeast grow in the gut leading to a damaged ecosystem.
•Overuse of medications that damage the gut or block normal digestive function – things like anti-inflammatories, antibiotics, acid blocking drugs, and steroids.
•Chronic low-grade infections or gut imbalances with overgrowth of bacteria in the small intestine, yeast overgrowth, parasites, or even more serious gut infections.
•Toxins damage the gut such as mercury and mold toxins.
•Lack of adequate digestive enzyme function – which can come from acid blocking medication use or zinc deficiency.
•Stress can alter the gut nervous system causing a leaky gut and changing the normal bacteria in the gut.
It is so important to understand that many diseases that seem totally unrelated to the gut, such as eczema, psoriasis, or arthritis, are actually caused by gut problems. But by focusing on the gut you can get better.
One of my patients who suffered from eczema; a weeping, red, oozing, scaly, itchy rash all over her body, is a perfect example of someone who saw doctor after doctor, who was given salves, lotions and potions, steroids and antibiotics and never addressed the underlying cause of her problem. This 57-year old woman had severe, unrelenting eczema for eight years. She ate a high-sugar diet, and had a history of frequent vaginal yeast infections. When I saw her, I checked her gut and found she had a leaky gut; the barrier was not working and she developed 24 IgG food allergies. Her stool had no healthy bacteria and an overgrowth of yeast. She also had very high blood antibodies against yeast.
So I helped her gut improve by having her stop eating the foods she reacted to, told her to stop feeding the yeast by cutting out sugar and refined carbohydrates (which they thrive on), and killing the yeast in her gut with antifungal medications and herbs. Then I put back in healthy bacteria, and healing gut nutrients. Her eczema disappeared for the first time in eight years and stayed away!
How to get gut health
So how do you keep your gut healthy?
•Eat whole unprocessed foods with plenty of fiber: vegetables, beans, nuts, seeds, and whole grains. Eat real food, mostly plants, as Michael Pollan author of the Omnivore’s Dilemma so simply put it.
•If you think you have food sensitivities try an elimination diet. Cut out gluten, dairy, yeast, corn, soy and eggs for a week or two and see how your gut feels and what happens to your other symptoms.
•Treat any infections or overgrowth of bugs like parasites, small bowel bacteria, or yeasts.
•Take digestive enzymes with your food.
•Take probiotics, healthy bacteria for your ecosystem.
•Take extra omega 3 fat supplements which help cool inflammation in the gut.
•Use gut-healing nutrients such as glutamine and zinc.
If you want to be healthy, you have to get your gut working properly.
Dr. Hyman's website- Detox
http://drhyman.com/blog/2010/04/28/ultrawellness-lesson-5-detoxification/
The role of toxins and detoxification in health has been largely ignored by medicine. But thankfully scientists and practitioners are starting to recognize its importance in health. But how do you know if you are toxic?
Many of you probably have symptoms of chronic toxicity that you don’t label as being toxic. Here is a list, and if any of these sound familiar, keep in mind that detoxifying might be critical for you to get healthy and feel good again.
•Fatigue
•Muscle aches
•Joint pain
•Sinus congestion
•Postnasal drip
•Excessive sinus problems
•Headaches
•Bloating
•Gas
•Constipation
•Diarrhea
•Foul-smelling stools
•Heartburn
•Sleep problems
•Difficulty concentrating
•Food cravings
•Water retention
•Trouble losing weight
•Rashes
•Skin problems
•Eczema
•Psoriasis
•Canker sores
•Acne
•Puffy, dark circles under your eyes
•Premenstrual syndrome
•Other menstrual disorders
•Bad breath
When you hear the word “detox” you might think drug detox or alcohol detox or wheatgrass enemas. That’s not what I am talking about.
I am referring to the science of how our bodies get rid of waste. If waste builds up, we get sick. And the key is to figure out how to enhance our body’s capacity to detoxify and get rid of waste while minimizing our exposure to toxins.
And why is this important?
It’s because many diseases of our society are actually related to toxicity. Here are some of the diseases that are linked to toxicity:
•Parkinson’s
•Alzheimer’s
•Dementia
•Heart disease
•Chronic fatigue syndrome
•Fibromyalgia syndrome
•Cancers
•Autoimmune diseases
•Food allergies
•Arthritis
•Digestive diseases like Crohn’s disease, ulcers, colitis, and inflammatory bowel
•Menstrual problems like heavy bleeding, cramps, PMS, menopausal symptoms, mood changes, and hot flashes
It might seem that everyone is toxic. That may be true to differing degrees.
Problems with detoxification is one root of illness. The gut is one of the core systems in the body that must be working well for you to be healthy. If you feel lousy, it’s likely you’re toxic.
If you answer yes to any of these questions you may be toxic.
•I have hard, difficult to pass movements every day or every other day
•I am constipated and only go every other day or less often
•I urinate small amounts of dark, strong smelling urine only a few times a day
•I almost never break a real sweat
•I have one or more of the following symptoms: fatigue, muscle aches, headaches, concentration and memory problems
•I have Fibromyalgia or Chronic Fatigue Syndrome
•I drink tap or well water
•I dry clean my clothes
•I work or live in a “tight” building with poor ventilation or windows that don’t open
•I live in a large urban or industrial area
•I use household or lawn garden chemicals or get my house or apartment treated for bugs by an exterminator
•I have more than 1-2 mercury amalgams
•I eat large fish (swordfish, tuna, shark, tilefish) more than once a week
•I am bothered by one or more of the following: gasoline or diesel fumes, perfumes, new car smells, fabric stores, dry cleaning, hair spray or other strong odors, soaps, detergents, tobacco smoke, chlorinated water
•I have a negative reaction when I consume foods containing MSG, sulfites (wine, salad bars, dried fruit), sodium benzoate (preservative), red wine, cheese, bananas or chocolate, even a small amount of alcohol, eating food with garlic and onions
•When I drink coffee or caffeine containing substances I feel wired up, an increase in joint and muscle aching or have hypoglycemic symptoms (anxiety, palpitations, sweating, dizziness)
•I regularly consume any of the following substances or medications: acetaminophen (Tylenol), acid blocking drugs (Tagamet, Zantac, Pepcid, Prilosec, Prevacid), hormone modulating medications in pills, patches or creams (the pill, estrogen, progesterone, prostate medication), ibuprofen or naproxen, medications for Colitis or Crohn’s disease, recurrent headaches, allergy symptoms, nausea, diarrhea or indigestion
•I have had jaundice (turning yellow) for any reason or I have been told I have Gilbert’s syndrome (an elevation of a liver test called bilirubin)
•I have a history of any of the following conditions: Breast cancer, smoking induced lung cancer, other type of cancer, prostate problems, food allergies, sensitivities or intolerances
•I have a family history of Parkinson’s, Alzheimer’s, ALS (amyotrophic lateral sclerosis) or other motor neuron diseases, or multiple sclerosis
It is important to understand why we are toxic and how we can detoxify. I will explain how you can detoxify a little later, but first I want to tell you about where toxins come from and how we are overloaded.
How much toxicity is too much
To understand toxicity you must understand the concept of total load.
This is a total amount of stressors on your system at any one time and what happens like a glass filling over with water. It takes a certain amount to fill the glass and then, after a certain point, you put more in and it overflows.
When our detoxification system is overwhelmed, is overloaded, that’s when we start getting symptoms and get sick, but it may take years of accumulated stress and toxins to get to that point.
•The total load includes the load of things like heavy metals, mercury and lead, petrochemicals, residues, pesticides, and fertilizers.
•It includes food allergies, environmental allergies, molds and toxins from molds.
•It includes a SAD (standard American diet).
•It includes stress — the mental, emotional and spiritual toxins that affect us; isolation, loneliness, anger, jealousy, hostility, which all translate into toxins in our system.
•Medications can sometimes be toxins. Often we need medications, but the reality is that most of us are over-medicated and use medications for things for which there are better solutions such as lifestyle and diet.
•Lastly, there are internal toxins, things like bacteria, fungus, and yeast that are inside our gut and may be affecting us, as well as hormonal and metabolic toxins we need to eliminate.
Now why aren’t we all sick given this incredible load of toxins?
It is because each of us is genetically and biochemically unique. Some of us are good at getting rid of toxins and waste, and others are not. I am not. That is why I developed Chronic Fatigue Syndrome.
I became overloaded with mercury and I couldn’t get rid of it because I am missing a gene for GSTM1 — a critical detoxifying enzyme for mercury. But by learning to support my system and learning how to detoxify I was able to cure myself from an incurable condition.
How to detox
There are five key steps to optimal detoxification. Here they are:
•Identify and Get Rid of Toxins
•Fix Your Gut — a source of toxic load for many
•Get Moving — to help your blood and lymphatic circulation do its job
•Get Your Liver and Detox System Working
•Detox your Mind, Heart and Spirit
But let me make it more practical for you. I can summarize them into ten basic principles you can start now:
1.Drink plenty of clean water, at least eight to ten glasses of filtered water a day.
2.Keep your bowels moving, at least once or twice a day. And if you can’t get going, then you need some help and this can include taking two tablespoons of ground flax seeds, taking acidophilus and extra magnesium capsules in the form of magnesium citrate. If you have any chronic diseases or problems you have to be careful about taking supplements, you should work with your doctor.
3.You should also eat organic produce and animal products to eliminate the toxins in our food.
4.You should eat eight to ten servings of colorful fruits and vegetables and specifically include, every day, the family of the cruciferous vegetables, broccoli, collards, kale, cabbage, brussels sprouts, kohlrabi, as well as the garlic family, garlic and onions, which help increase sulfur in the body and help detoxification.
5.Avoid stimulants, sedatives, and drugs such as caffeine and nicotine and try to reduce alcohol intake.
6.Exercise five days a week with focus on conditioning your cardiovascular system, strengthening exercises and stretching exercises.
7.Get rid of the white menace, which is white flour and white sugar.
8.Sweat profusely at least three times a week, using a sauna, steam or detox bath.
9.Take a high-quality multivitamin and mineral.
10.Relax deeply every day, to get your nervous system in a state of calm, rest and relaxation.
The comprehensive program outlined here will help to correct problems caused by toxicity, maximize your body’s own detoxification capacity, and help you safely eliminate stored toxins.
Depending on your symptoms, genetic predispositions and environmental exposures, you each may need different levels of nutrients and types of treatment. But remember, getting rid of toxins and learning how to optimize your detoxification system is essential for creating UltraWellness.
Next lesson, I will explain why creating energy is something many of us have trouble with and how to boost your energy metabolism!
Please leave your thoughts by adding a comment below—but remember, we can’t offer personal medical advice online, so be sure to limit your comments to those about taking back our health!
To your good health,
Mark Hyman, MD
The role of toxins and detoxification in health has been largely ignored by medicine. But thankfully scientists and practitioners are starting to recognize its importance in health. But how do you know if you are toxic?
Many of you probably have symptoms of chronic toxicity that you don’t label as being toxic. Here is a list, and if any of these sound familiar, keep in mind that detoxifying might be critical for you to get healthy and feel good again.
•Fatigue
•Muscle aches
•Joint pain
•Sinus congestion
•Postnasal drip
•Excessive sinus problems
•Headaches
•Bloating
•Gas
•Constipation
•Diarrhea
•Foul-smelling stools
•Heartburn
•Sleep problems
•Difficulty concentrating
•Food cravings
•Water retention
•Trouble losing weight
•Rashes
•Skin problems
•Eczema
•Psoriasis
•Canker sores
•Acne
•Puffy, dark circles under your eyes
•Premenstrual syndrome
•Other menstrual disorders
•Bad breath
When you hear the word “detox” you might think drug detox or alcohol detox or wheatgrass enemas. That’s not what I am talking about.
I am referring to the science of how our bodies get rid of waste. If waste builds up, we get sick. And the key is to figure out how to enhance our body’s capacity to detoxify and get rid of waste while minimizing our exposure to toxins.
And why is this important?
It’s because many diseases of our society are actually related to toxicity. Here are some of the diseases that are linked to toxicity:
•Parkinson’s
•Alzheimer’s
•Dementia
•Heart disease
•Chronic fatigue syndrome
•Fibromyalgia syndrome
•Cancers
•Autoimmune diseases
•Food allergies
•Arthritis
•Digestive diseases like Crohn’s disease, ulcers, colitis, and inflammatory bowel
•Menstrual problems like heavy bleeding, cramps, PMS, menopausal symptoms, mood changes, and hot flashes
It might seem that everyone is toxic. That may be true to differing degrees.
Problems with detoxification is one root of illness. The gut is one of the core systems in the body that must be working well for you to be healthy. If you feel lousy, it’s likely you’re toxic.
If you answer yes to any of these questions you may be toxic.
•I have hard, difficult to pass movements every day or every other day
•I am constipated and only go every other day or less often
•I urinate small amounts of dark, strong smelling urine only a few times a day
•I almost never break a real sweat
•I have one or more of the following symptoms: fatigue, muscle aches, headaches, concentration and memory problems
•I have Fibromyalgia or Chronic Fatigue Syndrome
•I drink tap or well water
•I dry clean my clothes
•I work or live in a “tight” building with poor ventilation or windows that don’t open
•I live in a large urban or industrial area
•I use household or lawn garden chemicals or get my house or apartment treated for bugs by an exterminator
•I have more than 1-2 mercury amalgams
•I eat large fish (swordfish, tuna, shark, tilefish) more than once a week
•I am bothered by one or more of the following: gasoline or diesel fumes, perfumes, new car smells, fabric stores, dry cleaning, hair spray or other strong odors, soaps, detergents, tobacco smoke, chlorinated water
•I have a negative reaction when I consume foods containing MSG, sulfites (wine, salad bars, dried fruit), sodium benzoate (preservative), red wine, cheese, bananas or chocolate, even a small amount of alcohol, eating food with garlic and onions
•When I drink coffee or caffeine containing substances I feel wired up, an increase in joint and muscle aching or have hypoglycemic symptoms (anxiety, palpitations, sweating, dizziness)
•I regularly consume any of the following substances or medications: acetaminophen (Tylenol), acid blocking drugs (Tagamet, Zantac, Pepcid, Prilosec, Prevacid), hormone modulating medications in pills, patches or creams (the pill, estrogen, progesterone, prostate medication), ibuprofen or naproxen, medications for Colitis or Crohn’s disease, recurrent headaches, allergy symptoms, nausea, diarrhea or indigestion
•I have had jaundice (turning yellow) for any reason or I have been told I have Gilbert’s syndrome (an elevation of a liver test called bilirubin)
•I have a history of any of the following conditions: Breast cancer, smoking induced lung cancer, other type of cancer, prostate problems, food allergies, sensitivities or intolerances
•I have a family history of Parkinson’s, Alzheimer’s, ALS (amyotrophic lateral sclerosis) or other motor neuron diseases, or multiple sclerosis
It is important to understand why we are toxic and how we can detoxify. I will explain how you can detoxify a little later, but first I want to tell you about where toxins come from and how we are overloaded.
How much toxicity is too much
To understand toxicity you must understand the concept of total load.
This is a total amount of stressors on your system at any one time and what happens like a glass filling over with water. It takes a certain amount to fill the glass and then, after a certain point, you put more in and it overflows.
When our detoxification system is overwhelmed, is overloaded, that’s when we start getting symptoms and get sick, but it may take years of accumulated stress and toxins to get to that point.
•The total load includes the load of things like heavy metals, mercury and lead, petrochemicals, residues, pesticides, and fertilizers.
•It includes food allergies, environmental allergies, molds and toxins from molds.
•It includes a SAD (standard American diet).
•It includes stress — the mental, emotional and spiritual toxins that affect us; isolation, loneliness, anger, jealousy, hostility, which all translate into toxins in our system.
•Medications can sometimes be toxins. Often we need medications, but the reality is that most of us are over-medicated and use medications for things for which there are better solutions such as lifestyle and diet.
•Lastly, there are internal toxins, things like bacteria, fungus, and yeast that are inside our gut and may be affecting us, as well as hormonal and metabolic toxins we need to eliminate.
Now why aren’t we all sick given this incredible load of toxins?
It is because each of us is genetically and biochemically unique. Some of us are good at getting rid of toxins and waste, and others are not. I am not. That is why I developed Chronic Fatigue Syndrome.
I became overloaded with mercury and I couldn’t get rid of it because I am missing a gene for GSTM1 — a critical detoxifying enzyme for mercury. But by learning to support my system and learning how to detoxify I was able to cure myself from an incurable condition.
How to detox
There are five key steps to optimal detoxification. Here they are:
•Identify and Get Rid of Toxins
•Fix Your Gut — a source of toxic load for many
•Get Moving — to help your blood and lymphatic circulation do its job
•Get Your Liver and Detox System Working
•Detox your Mind, Heart and Spirit
But let me make it more practical for you. I can summarize them into ten basic principles you can start now:
1.Drink plenty of clean water, at least eight to ten glasses of filtered water a day.
2.Keep your bowels moving, at least once or twice a day. And if you can’t get going, then you need some help and this can include taking two tablespoons of ground flax seeds, taking acidophilus and extra magnesium capsules in the form of magnesium citrate. If you have any chronic diseases or problems you have to be careful about taking supplements, you should work with your doctor.
3.You should also eat organic produce and animal products to eliminate the toxins in our food.
4.You should eat eight to ten servings of colorful fruits and vegetables and specifically include, every day, the family of the cruciferous vegetables, broccoli, collards, kale, cabbage, brussels sprouts, kohlrabi, as well as the garlic family, garlic and onions, which help increase sulfur in the body and help detoxification.
5.Avoid stimulants, sedatives, and drugs such as caffeine and nicotine and try to reduce alcohol intake.
6.Exercise five days a week with focus on conditioning your cardiovascular system, strengthening exercises and stretching exercises.
7.Get rid of the white menace, which is white flour and white sugar.
8.Sweat profusely at least three times a week, using a sauna, steam or detox bath.
9.Take a high-quality multivitamin and mineral.
10.Relax deeply every day, to get your nervous system in a state of calm, rest and relaxation.
The comprehensive program outlined here will help to correct problems caused by toxicity, maximize your body’s own detoxification capacity, and help you safely eliminate stored toxins.
Depending on your symptoms, genetic predispositions and environmental exposures, you each may need different levels of nutrients and types of treatment. But remember, getting rid of toxins and learning how to optimize your detoxification system is essential for creating UltraWellness.
Next lesson, I will explain why creating energy is something many of us have trouble with and how to boost your energy metabolism!
Please leave your thoughts by adding a comment below—but remember, we can’t offer personal medical advice online, so be sure to limit your comments to those about taking back our health!
To your good health,
Mark Hyman, MD
Notes from "Hungry for Change"
I love the movie, Hungry for Change! These are some notes I took while I watched it.
Foods you should avoid:
1. High fructose corn syrup (I have read numerous places this should be avoided. ALWAYS!)
2. Aspartame
3. MSG
4. Grilled food with char on it.
5. Fried food
6. Potatoes
7. corn
8. waffles/pancakes
9. White anything - bread, rice, noodles..
10. Refined sugar
11. Diet drinks of all kids. (They said diet drinks cause brain cells to die.)
Don't tell yourself that you can't have something. Tell yourself you can have it, but you don't want it.
I thought this was very interesting. I had heard about detoxing before, but I didn't understand why it was important. A lot of chemicals that we eat, breath, or come in contact with are not water soluble. In order for your body to protect itself, it wraps that chemical in fat. When you start to exercise and lose weight, you can unlock these particles from the fat that is wrapped around it. This causes free radicals in your body which you don't want. To get rid of these, you need to eat green leafy veggies (kale, spinach, chard, collard greens, and romaine lettuce), chia seeds and flax seed (both of these when mixed with water form a gelatinous product. That picks up the toxin and pulls it out with it when excreted from the body), sea weed, parsley, and cilantro. It is also important to drink lots of water to help flush the kidneys. Juicing or smoothies are also good ways to cleanse. It helps you eat a lot of veggies at once and gets it into your system quickly. I have one recipe posted in my blog. It is good. Check it out!
Deep sleep is important to fix stress. It is one of the best ways to get rid of it.
Post a note on your mirror that says, "I accept myself unconditionally right now." Look into your eyes and say this to yourself twice a day for 30 days. You may have some thought come up such as "No I'm not" or "This is stupid". Keep at it. You will notice a change at the end of 30 days.
Three questions to ask about your food.
1. Where does my food come from?
2. What attitude went into the preparation of the food?
3. What is my intention for the food? Entertainment or sustenance
Foods you should avoid:
1. High fructose corn syrup (I have read numerous places this should be avoided. ALWAYS!)
2. Aspartame
3. MSG
4. Grilled food with char on it.
5. Fried food
6. Potatoes
7. corn
8. waffles/pancakes
9. White anything - bread, rice, noodles..
10. Refined sugar
11. Diet drinks of all kids. (They said diet drinks cause brain cells to die.)
Don't tell yourself that you can't have something. Tell yourself you can have it, but you don't want it.
I thought this was very interesting. I had heard about detoxing before, but I didn't understand why it was important. A lot of chemicals that we eat, breath, or come in contact with are not water soluble. In order for your body to protect itself, it wraps that chemical in fat. When you start to exercise and lose weight, you can unlock these particles from the fat that is wrapped around it. This causes free radicals in your body which you don't want. To get rid of these, you need to eat green leafy veggies (kale, spinach, chard, collard greens, and romaine lettuce), chia seeds and flax seed (both of these when mixed with water form a gelatinous product. That picks up the toxin and pulls it out with it when excreted from the body), sea weed, parsley, and cilantro. It is also important to drink lots of water to help flush the kidneys. Juicing or smoothies are also good ways to cleanse. It helps you eat a lot of veggies at once and gets it into your system quickly. I have one recipe posted in my blog. It is good. Check it out!
Deep sleep is important to fix stress. It is one of the best ways to get rid of it.
Post a note on your mirror that says, "I accept myself unconditionally right now." Look into your eyes and say this to yourself twice a day for 30 days. You may have some thought come up such as "No I'm not" or "This is stupid". Keep at it. You will notice a change at the end of 30 days.
Three questions to ask about your food.
1. Where does my food come from?
2. What attitude went into the preparation of the food?
3. What is my intention for the food? Entertainment or sustenance
NPR's show on food waste
I heard a wonderful show today on NPR's show Central Standard in conjunction with Harvest Public Media about food waste. This is the link to the show website. The episode was called, "Are You Going To Eat That?"
http://kcur.org/programs/central-standard
http://kcur.org/programs/central-standard
Monday, September 22, 2014
Easy Healthy Homemade Granola
From: http://www.elizabethrider.com/easy-healthy-homemade-granola-recipe/
Serves 4-6
Use raw, organic ingredients whenever possible. These measurements are flexible; don’t worry too much about being exact.
Ingredients:
2 cups raw, whole rolled oats (aka old fashion oats)
1/2 cup raw nuts, chopped
1/4 cup raw seeds (sunflower or pumpkin seeds are great)
2-3 madjool dates chopped fine
2 tbsp virgin coconut oil or other healthy cooking oil
1/2 tsp vanilla extract
**Sometimes I add a sprinkle of cinnamon
Recipe: Preheat the oven to 300º F. Combine all ingredients in a mixing bowl and use your clean hands to mix well and toss to coat; it will be sticky and messy but that’s the fun part. The coconut oil might be liquid or solid depending on the temperature of the room you are in (it has a melting point of about 75ºF.) The recipe says, "Your hands will warm it up and melt it into the mixture if it’s solid, just be sure to mix it all through the other ingredients so there aren’t any chunks of oil left." I melted it first then added it to the mixture. Spread the mixture in a thin layer on a baking sheet and bake for 10 minutes, until very lightly toasted. (To make this recipe completely raw-friendly, dehydrate the mixture 5-6 hours at 115ºF in a food dehydrator instead.) Cool before serving or storing. This granola can be kept in an airtight container in a cool, dry place for up to 1 week. The original recipe had maple syrup too, but I don't think it needs the extra sugar. It does not hold together very well, but it is delicious.
Serves 4-6
Use raw, organic ingredients whenever possible. These measurements are flexible; don’t worry too much about being exact.
Ingredients:
2 cups raw, whole rolled oats (aka old fashion oats)
1/2 cup raw nuts, chopped
1/4 cup raw seeds (sunflower or pumpkin seeds are great)
2-3 madjool dates chopped fine
2 tbsp virgin coconut oil or other healthy cooking oil
1/2 tsp vanilla extract
**Sometimes I add a sprinkle of cinnamon
Recipe: Preheat the oven to 300º F. Combine all ingredients in a mixing bowl and use your clean hands to mix well and toss to coat; it will be sticky and messy but that’s the fun part. The coconut oil might be liquid or solid depending on the temperature of the room you are in (it has a melting point of about 75ºF.) The recipe says, "Your hands will warm it up and melt it into the mixture if it’s solid, just be sure to mix it all through the other ingredients so there aren’t any chunks of oil left." I melted it first then added it to the mixture. Spread the mixture in a thin layer on a baking sheet and bake for 10 minutes, until very lightly toasted. (To make this recipe completely raw-friendly, dehydrate the mixture 5-6 hours at 115ºF in a food dehydrator instead.) Cool before serving or storing. This granola can be kept in an airtight container in a cool, dry place for up to 1 week. The original recipe had maple syrup too, but I don't think it needs the extra sugar. It does not hold together very well, but it is delicious.
Recommended books/movies/websites
These are some of the books/movies/websites that I found interesting and helfpul.
Book: The China Study by T. Colin Campbell
Book: The Blood Sugar Solution by Dr Mark Hyman
Book: Daniel Plan by Rick Warren
Book: The Spectrum by Dean Ornish, MD
Book: The UltraMind Solution by Dr. Mark Hyman
Movie: Hungry for Change
Website: http://www.capeboston.org/
Book: The China Study by T. Colin Campbell
Book: The Blood Sugar Solution by Dr Mark Hyman
Book: Daniel Plan by Rick Warren
Book: The Spectrum by Dean Ornish, MD
Book: The UltraMind Solution by Dr. Mark Hyman
Movie: Hungry for Change
Website: http://www.capeboston.org/
Wednesday, September 10, 2014
Three Nut Muffins
Created by Amy Hinrichs
Makes 12 average size muffins
o 1 cup walnut halves
o 1 cup almonds
o 1 cup pecan halves
o 1/2 cup almond milk
o 2 teaspoons lemon juice
o 1 tablespoon ground flax seed
o 3 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1 teaspoon ground cinnamon
o 2 teaspoons baking soda
o 2 teaspoons baking powder
o 6 seedless Medjool dates or 12 smaller dates
o 2 teaspoons vanilla extract
o 1 cup unsweetened applesauce
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Place the walnuts, almonds, and pecans on a cookie sheet. Put nuts in the oven while it is warming to 375. Toast for 5-8 minutes or until they are fragrant.
3. Measure out the milk and add the lemon juice. Let the mixture sit for at least 5 minutes so it will “sour”.
4. Mix the flax seed and water. Let the mixture sit until it thickens slightly.
5. Pull out your food processor and put the chopping blade in.
6. When the nuts are toasted, add them to the food processor. Chop them until they are a consistency similar to sand. Pour into a mixing bowl.
7. (If using oat flour, skip this step.) Next add the oats to the food processor. Process until flour consistency. Add to mixing bowl.
8. Add the cinnamon, baking soda, and baking powder to the mixing bowl. Mix just a couple of seconds until ingredients are incorporated.
9. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
10. Add the milk, flax seed, vanilla, and applesauce. Run the food processor until all the ingredients form a smooth mixture.
11. Mix the wet ingredients into the dry. Stir just to incorporate all ingredients.
12. Divide the dough evenly into the muffin tins.
13. Cook 30 minutes until the top is firm.
14. Cool them on a wire rack.
Makes 12 average size muffins
o 1 cup walnut halves
o 1 cup almonds
o 1 cup pecan halves
o 1/2 cup almond milk
o 2 teaspoons lemon juice
o 1 tablespoon ground flax seed
o 3 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1 teaspoon ground cinnamon
o 2 teaspoons baking soda
o 2 teaspoons baking powder
o 6 seedless Medjool dates or 12 smaller dates
o 2 teaspoons vanilla extract
o 1 cup unsweetened applesauce
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Place the walnuts, almonds, and pecans on a cookie sheet. Put nuts in the oven while it is warming to 375. Toast for 5-8 minutes or until they are fragrant.
3. Measure out the milk and add the lemon juice. Let the mixture sit for at least 5 minutes so it will “sour”.
4. Mix the flax seed and water. Let the mixture sit until it thickens slightly.
5. Pull out your food processor and put the chopping blade in.
6. When the nuts are toasted, add them to the food processor. Chop them until they are a consistency similar to sand. Pour into a mixing bowl.
7. (If using oat flour, skip this step.) Next add the oats to the food processor. Process until flour consistency. Add to mixing bowl.
8. Add the cinnamon, baking soda, and baking powder to the mixing bowl. Mix just a couple of seconds until ingredients are incorporated.
9. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
10. Add the milk, flax seed, vanilla, and applesauce. Run the food processor until all the ingredients form a smooth mixture.
11. Mix the wet ingredients into the dry. Stir just to incorporate all ingredients.
12. Divide the dough evenly into the muffin tins.
13. Cook 30 minutes until the top is firm.
14. Cool them on a wire rack.
Pumpkin Muffins
Created by Amy Hinrichs
Makes 12 average size muffins
o 1/2 cup orange juice
o 2 tablespoon ground flax seed
o 6 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1 cup sorghum flour
o 1 teaspoon ground cinnamon
o 1/2 teaspoon nutmeg
o 1/4 teaspoon cardamom
o 2 teaspoons baking soda
o 2 teaspoons baking powder
Makes 12 average size muffins
o 1/2 cup orange juice
o 2 tablespoon ground flax seed
o 6 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1 cup sorghum flour
o 1 teaspoon ground cinnamon
o 1/2 teaspoon nutmeg
o 1/4 teaspoon cardamom
o 2 teaspoons baking soda
o 2 teaspoons baking powder
o Zest from 1 orange (make sure to wash the orange)
o 6 seedless Medjool dates or 12 smaller dates
o 1 teaspoons vanilla extract
o 1 can of pumpkin (not pumpkin pie filling)
o 1/2 cup unsweetened applesauce
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
3. Mix the flax seed and water. Let the mixture sit until it thickens.
4. Pull out your food processor and put the chopping blade in.
5. (If using oat flour, skip this step.) Add the oats to the food processor. Process until they have the consistency of flour. Pour into a mixing bowl.
6. In the mixing bowl, add the sorghum flour, cinnamon, nutmeg, cardamom, baking soda, and baking powder. Mix just a couple of seconds until ingredients are incorporated.
7. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients. Don't go too long or it will become a large ball. Chop for 1 minute max. Then add a little of the applesauce (maybe half) to the dates and process until small pieces.
8. Add the orange juice, flax seed, vanilla, pumpkin, and applesauce to the food processor. Run the food processor until all the ingredients form a smooth mixture.
9. Mix the wet ingredients into the dry. Stir just to incorporate them.
10. Divide the dough evenly into the muffin tins.
11. Cook 30 minutes until the top is firm.
12. Cool them on a wire rack.
o 6 seedless Medjool dates or 12 smaller dates
o 1 teaspoons vanilla extract
o 1 can of pumpkin (not pumpkin pie filling)
o 1/2 cup unsweetened applesauce
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
3. Mix the flax seed and water. Let the mixture sit until it thickens.
4. Pull out your food processor and put the chopping blade in.
5. (If using oat flour, skip this step.) Add the oats to the food processor. Process until they have the consistency of flour. Pour into a mixing bowl.
6. In the mixing bowl, add the sorghum flour, cinnamon, nutmeg, cardamom, baking soda, and baking powder. Mix just a couple of seconds until ingredients are incorporated.
7. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients. Don't go too long or it will become a large ball. Chop for 1 minute max. Then add a little of the applesauce (maybe half) to the dates and process until small pieces.
8. Add the orange juice, flax seed, vanilla, pumpkin, and applesauce to the food processor. Run the food processor until all the ingredients form a smooth mixture.
9. Mix the wet ingredients into the dry. Stir just to incorporate them.
10. Divide the dough evenly into the muffin tins.
11. Cook 30 minutes until the top is firm.
12. Cool them on a wire rack.
Strawberry Lemon Muffins
Created by Amy Hinrichs
Makes 10 average size muffins
o 1/2 cup almond milk
o 1 teaspoon balsamic vinegar
Makes 10 average size muffins
o 1/2 cup almond milk
o 1 teaspoon balsamic vinegar
o 1 teaspoon lemon juice
o 2 tablespoons ground flax seed
o 6 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1 cup sorghum flour
o 2 teaspoons baking soda
o 2 teaspoons baking powder
o Zest of one lemon (2 small or 1 large)
o 6 seedless Medjool dates or 12 smaller dates
o 1 teaspoon vanilla extract
o 1/2 cup unsweetened applesauce
o 1 cup very small pieces of strawberries
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Measure out the milk and add the balsamic vinegar. Let the mixture sit for at least 5 minutes so it will “sour”.
3. Mix the flax seed and water. Let the ingredients sit. The mixture will thicken.
4. Pull out your food processor and put the chopping blade in.
5. (If using oat flour, skip this step.) Add the oats to the food processor. Process until the oats have a flour consistency. Pour into a mixing bowl.
6. Add the Sorghum flour, baking soda and baking powder to the mixing bowl. Mix a couple of seconds so all ingredients are incorporated.
7. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients. You just want to break them up. If you process too long, it forms into a ball. You can still use them, but it is more difficult to break apart.
8. Add the applesauce. Run the food processor until the dates break down.
o 2 tablespoons ground flax seed
o 6 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1 cup sorghum flour
o 2 teaspoons baking soda
o 2 teaspoons baking powder
o Zest of one lemon (2 small or 1 large)
o 6 seedless Medjool dates or 12 smaller dates
o 1 teaspoon vanilla extract
o 1/2 cup unsweetened applesauce
o 1 cup very small pieces of strawberries
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Measure out the milk and add the balsamic vinegar. Let the mixture sit for at least 5 minutes so it will “sour”.
3. Mix the flax seed and water. Let the ingredients sit. The mixture will thicken.
4. Pull out your food processor and put the chopping blade in.
5. (If using oat flour, skip this step.) Add the oats to the food processor. Process until the oats have a flour consistency. Pour into a mixing bowl.
6. Add the Sorghum flour, baking soda and baking powder to the mixing bowl. Mix a couple of seconds so all ingredients are incorporated.
7. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients. You just want to break them up. If you process too long, it forms into a ball. You can still use them, but it is more difficult to break apart.
8. Add the applesauce. Run the food processor until the dates break down.
9. Add the flax seed and vanilla to the food processor. Mix to blend it all together.
10. While the food processor is running, pour the milk in. This keeps it from possibly splashing out of the machine.
11. Mix the wet ingredients into the dry.
12. Add strawberries and fold in.
13. Divide the dough evenly into the muffin tins.
14. Cook 15 -20 minutes until the top is firm.
15. Let them sit in the pan for 5- 10 minutes, then remove from pan to cool on a wire rack.
13. Divide the dough evenly into the muffin tins.
14. Cook 15 -20 minutes until the top is firm.
15. Let them sit in the pan for 5- 10 minutes, then remove from pan to cool on a wire rack.
Power Muffins
Created by Amy Hinrichs
Makes 14 average size muffins
o 1/2 cup almond milk
o 2 teaspoons lemon juice
o 3 tablespoons ground flax seed
o 9 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1 cup sorghum flour
o 1 teaspoon ground cinnamon
o 1/4 teaspoon allspice
o 2 teaspoons baking soda
o 2 teaspoons baking powder
o 1/2 cup walnut halves
o 1 med sweet potato
o 6 madjool dates or 12 smaller dates
o 2 teaspoons vanilla extract
o 1 cup applesauce
o 1/2 cup water
o 1/4 cup chia seeds
o 1/2 cup sunflower seeds
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Measure out the milk and add the lemon juice. Let the mixture sit for at least 5 minutes so it will “sour”.
3. Cook the sweet potato either in the microwave or the oven until soft to the touch. Remove from the oven and let potato cool.
4. Pull out your food processor and put the chopping blade in.
5. (If using oat flour, skip this step.) Add the oats to the food processor. Process until oats have the consistency of flour. Pour into a mixing bowl.
6. Next add the walnuts. Process until walnuts are in small pieces. I like to have a bit of crunch with this muffin. Add to mixing bowl.
7. Add the sorghum flour, cinnamon, allspice, baking soda, and baking powder. Mix just a couple of seconds so ingredients are incorporated.
8. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
9. Add the sweet potato, milk, flaxseed, vanilla, applesauce, and water. Run the food processor until the ingredients form a smooth mixture. I sometimes need to add more water to thin the mixture.
10. Form a well in the center of the dry ingredients and pour in the wet ingredients. Mix just long enough to blend it.
11. Add the chia seeds and sunflower seeds. Mix.
12. Divide the dough evenly into the muffin tins.
13. Cook 30 minutes until the top is firm.
14. Cool them on a wire rack.
Makes 14 average size muffins
o 1/2 cup almond milk
o 2 teaspoons lemon juice
o 3 tablespoons ground flax seed
o 9 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1 cup sorghum flour
o 1 teaspoon ground cinnamon
o 1/4 teaspoon allspice
o 2 teaspoons baking soda
o 2 teaspoons baking powder
o 1/2 cup walnut halves
o 1 med sweet potato
o 6 madjool dates or 12 smaller dates
o 2 teaspoons vanilla extract
o 1 cup applesauce
o 1/2 cup water
o 1/4 cup chia seeds
o 1/2 cup sunflower seeds
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Measure out the milk and add the lemon juice. Let the mixture sit for at least 5 minutes so it will “sour”.
3. Cook the sweet potato either in the microwave or the oven until soft to the touch. Remove from the oven and let potato cool.
4. Pull out your food processor and put the chopping blade in.
5. (If using oat flour, skip this step.) Add the oats to the food processor. Process until oats have the consistency of flour. Pour into a mixing bowl.
6. Next add the walnuts. Process until walnuts are in small pieces. I like to have a bit of crunch with this muffin. Add to mixing bowl.
7. Add the sorghum flour, cinnamon, allspice, baking soda, and baking powder. Mix just a couple of seconds so ingredients are incorporated.
8. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
9. Add the sweet potato, milk, flaxseed, vanilla, applesauce, and water. Run the food processor until the ingredients form a smooth mixture. I sometimes need to add more water to thin the mixture.
10. Form a well in the center of the dry ingredients and pour in the wet ingredients. Mix just long enough to blend it.
11. Add the chia seeds and sunflower seeds. Mix.
12. Divide the dough evenly into the muffin tins.
13. Cook 30 minutes until the top is firm.
14. Cool them on a wire rack.
Pecan Muffins
Created by Amy Hinrichs
Makes 12 average size muffins
o 2 cups pecan halves
o 1/2 cup almond milk
o 2 teaspoons lemon juice
o 1 tablespoon ground flax seed
o 3 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1 cup sorghum flour
o 2 teaspoons ground cinnamon
o 1/2 teaspoon all spice
o 2 teaspoons baking soda
o 2 teaspoons baking powder
o 6 seedless Medjool dates or 12 smaller dates
o 2 teaspoons vanilla extract
o 1/2 cup pumpkin
o 1 cup unsweetened applesauce
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Place the pecans on a cookie sheet. Put pecans in the oven while it is warming to 375. Toast for 5 minutes or until they are fragrant.
3. Measure out the milk and add the lemon juice. Let the mixture sit for at least 5 minutes so it will “sour”.
4. Mix the flax seed and water. Let the mixture sit until it thickens.
5. Pull out your food processor and put the chopping blade in.
6. When the nuts are toasted, add them to the food processor. Chop the nuts until they are a consistency similar to sand. Pour into a mixing bowl.
7. (If using oat flour, skip this step.) Add the oats to the food processor. Process until they have the consistency of flour. Pour into a mixing bowl.
8. In the mixing bowl, add the cinnamon, all spice, baking soda, and baking powder. Mix until ingredients are incorporated.
9. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
10. Add the milk, flax seed, vanilla, pumpkin, and applesauce. Run the food processor until all the ingredients form a smooth mixture.
11. Divide the dough evenly into the muffin tins.
12. Cook 30 minutes until the top is firm.
13. Cool them on a wire rack.
Makes 12 average size muffins
o 2 cups pecan halves
o 1/2 cup almond milk
o 2 teaspoons lemon juice
o 1 tablespoon ground flax seed
o 3 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1 cup sorghum flour
o 2 teaspoons ground cinnamon
o 1/2 teaspoon all spice
o 2 teaspoons baking soda
o 2 teaspoons baking powder
o 6 seedless Medjool dates or 12 smaller dates
o 2 teaspoons vanilla extract
o 1/2 cup pumpkin
o 1 cup unsweetened applesauce
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Place the pecans on a cookie sheet. Put pecans in the oven while it is warming to 375. Toast for 5 minutes or until they are fragrant.
3. Measure out the milk and add the lemon juice. Let the mixture sit for at least 5 minutes so it will “sour”.
4. Mix the flax seed and water. Let the mixture sit until it thickens.
5. Pull out your food processor and put the chopping blade in.
6. When the nuts are toasted, add them to the food processor. Chop the nuts until they are a consistency similar to sand. Pour into a mixing bowl.
7. (If using oat flour, skip this step.) Add the oats to the food processor. Process until they have the consistency of flour. Pour into a mixing bowl.
8. In the mixing bowl, add the cinnamon, all spice, baking soda, and baking powder. Mix until ingredients are incorporated.
9. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
10. Add the milk, flax seed, vanilla, pumpkin, and applesauce. Run the food processor until all the ingredients form a smooth mixture.
11. Divide the dough evenly into the muffin tins.
12. Cook 30 minutes until the top is firm.
13. Cool them on a wire rack.
Lemon Orange Muffins
Created by Amy Hinrichs
Makes 12 average size muffins
o 1/2 cup almond milk
o 1 teaspoon balsamic vinegar
Makes 12 average size muffins
o 1/2 cup almond milk
o 1 teaspoon balsamic vinegar
o 1 teaspoon lemon juice
o 1 tablespoon ground flax seed
o 3 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1 cup sorghum flour
o 2 teaspoons baking soda
o 2 teaspoons baking powder
o Zest of one orange
o Zest of one lemon
o 8 seedless Medjool dates or 16 smaller dates
o 2 teaspoon vanilla extract
o 1 cup unsweetened applesauce
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Measure out the milk and add the balsamic vinegar and lemon juice. Let the mixture sit for at least 5 minutes so it will “sour”.
3. Mix the flax seed and water. Let the mixtures sit until it thickens.
4. Pull out your food processor and put the chopping blade in.
5. (If using oat flour, skip this step.) Add the oats to the food processor. Process until they have the consistency of flour. Pour into a mixing bowl.
6. Add the sorghum flour, baking soda, baking powder, and zest from the orange and lemon to the mixing bowl. Mix just a couple of seconds until all ingredients are incorporated.
7. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
o 1 tablespoon ground flax seed
o 3 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1 cup sorghum flour
o 2 teaspoons baking soda
o 2 teaspoons baking powder
o Zest of one orange
o Zest of one lemon
o 8 seedless Medjool dates or 16 smaller dates
o 2 teaspoon vanilla extract
o 1 cup unsweetened applesauce
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Measure out the milk and add the balsamic vinegar and lemon juice. Let the mixture sit for at least 5 minutes so it will “sour”.
3. Mix the flax seed and water. Let the mixtures sit until it thickens.
4. Pull out your food processor and put the chopping blade in.
5. (If using oat flour, skip this step.) Add the oats to the food processor. Process until they have the consistency of flour. Pour into a mixing bowl.
6. Add the sorghum flour, baking soda, baking powder, and zest from the orange and lemon to the mixing bowl. Mix just a couple of seconds until all ingredients are incorporated.
7. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
8. Add 1/2 cup applesauce to the dates, and process until the dates are well broken up.
9. Add the flax seed, vanilla, and other 1/2 cup applesauce to the food processor. Run the food processor until all the ingredients form a smooth mixture.
9. Add the flax seed, vanilla, and other 1/2 cup applesauce to the food processor. Run the food processor until all the ingredients form a smooth mixture.
10. While it is running, pour the milk in.
11. Mix the wet ingredients into the dry. You just want them incorporated. Do not over mix.
12. Divide the dough evenly into the muffin tins
13. Cook 15-20 minutes until the top is firm.
14. Let the muffins sit in the pan for 5-10 minutes than turn out on to a wire rack.
11. Mix the wet ingredients into the dry. You just want them incorporated. Do not over mix.
12. Divide the dough evenly into the muffin tins
13. Cook 15-20 minutes until the top is firm.
14. Let the muffins sit in the pan for 5-10 minutes than turn out on to a wire rack.
Cranberry Muffins
Created by Amy Hinrichs
Makes 12 average size muffins
o 1/2 cup dried cranberries
o 1 cup hot water
o 2 tablespoons ground flax seed
o 6 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1 cup sorghum flour
o 1 teaspoon cinnamon
o 1 teaspoon nutmeg
o 1/2 teaspoon ginger
o 1 teaspoon baking soda
o 4 teaspoons baking powder
o 1 orange zest
o 8 seedless Medjool dates or 16 smaller dates
o 1/2 cup orange juice
o 1 teaspoon vanilla extract
o 1 cup unsweetened applesauce
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Place the cranberries in the hot water. This will re-hydrate them and allow them to plump.
3. Mix the flax seed and water. Let the mixture sit. It will thicken.
4. Pull out your food processor and put the chopping blade in.
5. (If using oat flour, skip this step.) Add the oats to the food processor. Process until they have the consistency of flour. Pour into a mixing bowl.
6. Add the sorghum flour, cinnamon, nutmeg, ginger, baking soda, baking powder, and zest from the orange to the mixing bowl. Mix a couple of seconds until ingredients are incorporated. Last time I made these, I increased the baking powder from 2 to 4 tablespoons. I think this helped produce a lighter result.
7. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
Makes 12 average size muffins
o 1/2 cup dried cranberries
o 1 cup hot water
o 2 tablespoons ground flax seed
o 6 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1 cup sorghum flour
o 1 teaspoon cinnamon
o 1 teaspoon nutmeg
o 1/2 teaspoon ginger
o 1 teaspoon baking soda
o 4 teaspoons baking powder
o 1 orange zest
o 8 seedless Medjool dates or 16 smaller dates
o 1/2 cup orange juice
o 1 teaspoon vanilla extract
o 1 cup unsweetened applesauce
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Place the cranberries in the hot water. This will re-hydrate them and allow them to plump.
3. Mix the flax seed and water. Let the mixture sit. It will thicken.
4. Pull out your food processor and put the chopping blade in.
5. (If using oat flour, skip this step.) Add the oats to the food processor. Process until they have the consistency of flour. Pour into a mixing bowl.
6. Add the sorghum flour, cinnamon, nutmeg, ginger, baking soda, baking powder, and zest from the orange to the mixing bowl. Mix a couple of seconds until ingredients are incorporated. Last time I made these, I increased the baking powder from 2 to 4 tablespoons. I think this helped produce a lighter result.
7. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
8. Add 1/2 cup applesauce to the dates. Process until the dates are well broken up.
9. Add the flax seed, vanilla, and 1/2 cup applesauce. Run the food processor until all the ingredients form a smooth mixture. While the processor is running, add the orange juice.
10. Mix the wet ingredients into the dry. Stir just enough to incorporate.
11. Add the cranberries. Mix to incorporate.
12. Divide the dough evenly into the muffin tins.
13. Cook 20 minutes until the top is firm.
14. Let sit in pan for 5-10 minutes then turn out on wire rack.
9. Add the flax seed, vanilla, and 1/2 cup applesauce. Run the food processor until all the ingredients form a smooth mixture. While the processor is running, add the orange juice.
10. Mix the wet ingredients into the dry. Stir just enough to incorporate.
11. Add the cranberries. Mix to incorporate.
12. Divide the dough evenly into the muffin tins.
13. Cook 20 minutes until the top is firm.
14. Let sit in pan for 5-10 minutes then turn out on wire rack.
Chocolate Peanut Butter Muffins
Created by Amy Hinrichs
Makes 12 average size muffins
o 1/2 cup brewed coffee
o 2 tablespoons ground flax seed
o 6 tablespoons water
o 1 cup old fashioned gluten-free oats
o 1 teaspoon decaf coffee, ground
o 2 teaspoons baking soda
o 1 teaspoon baking powder
o 1/2 cup cocoa powder
o 8 seedless Medjool dates or 16 smaller dates
o 2 teaspoons vanilla extract
o 1 cup unsweetened applesauce
o 1/2 cup chunky natural no sugar added peanut butter
**Option 1/2 cup mini chocolate chips
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
3. Mix the flax seed and water. Let the mixture sit. It will thicken.
4. Pull out your food processor and put the chopping blade in.
5. (If using oat flour, skip this step.) Add the oats to the food processor. Process until they have the consistency of flour. Pour into a mixing bowl.
6. In the mixing bowl, add the coffee, baking soda, baking powder, and cocoa powder. Mix just a couple of seconds until ingredients are incorporated.
7. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
Makes 12 average size muffins
o 1/2 cup brewed coffee
o 2 tablespoons ground flax seed
o 6 tablespoons water
o 1 cup old fashioned gluten-free oats
o 1 teaspoon decaf coffee, ground
o 2 teaspoons baking soda
o 1 teaspoon baking powder
o 1/2 cup cocoa powder
o 8 seedless Medjool dates or 16 smaller dates
o 2 teaspoons vanilla extract
o 1 cup unsweetened applesauce
o 1/2 cup chunky natural no sugar added peanut butter
**Option 1/2 cup mini chocolate chips
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
3. Mix the flax seed and water. Let the mixture sit. It will thicken.
4. Pull out your food processor and put the chopping blade in.
5. (If using oat flour, skip this step.) Add the oats to the food processor. Process until they have the consistency of flour. Pour into a mixing bowl.
6. In the mixing bowl, add the coffee, baking soda, baking powder, and cocoa powder. Mix just a couple of seconds until ingredients are incorporated.
7. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
8. Add 1/2 cup applesauce to the dates and process until the dates are fine pieces.
9. Add the flax seed, vanilla, 1/2 cup applesauce, and peanut butter. Run the food processor. While it is running, add the coffee and process until all the ingredients form a smooth mixture.
10. Add the wet ingredients to the dry. Mix to incorporate.
11. Add the chocolate chips and mix with a spoon to spread evenly throughout batter.
12. Divide the dough evenly into the muffin tins.
13. Cook 15-20 minutes or until the top is firm.
14. Let cool in pan for 5-10 minutes then turn out onto wire rack.
9. Add the flax seed, vanilla, 1/2 cup applesauce, and peanut butter. Run the food processor. While it is running, add the coffee and process until all the ingredients form a smooth mixture.
10. Add the wet ingredients to the dry. Mix to incorporate.
11. Add the chocolate chips and mix with a spoon to spread evenly throughout batter.
12. Divide the dough evenly into the muffin tins.
13. Cook 15-20 minutes or until the top is firm.
14. Let cool in pan for 5-10 minutes then turn out onto wire rack.
Carrot Apple Muffins
Created by Amy Hinrichs
Makes 16 average size muffins
o 1/2 cup almond milk
o 2 teaspoons lemon juice
o 2 tablespoons ground flax seed
o 6 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1 cup sorghum flour
o 1 teaspoons cinnamon
o ¼ teaspoon nutmeg
o ¼ teaspoon cardamom
o 2 teaspoons baking soda
o 3 teaspoons baking powder
o 6 seedless Medjool dates or 12 smaller dates
o 2 teaspoons vanilla extract
o 1 cup unsweetened applesauce
o 2 cups shredded carrots (about 3 large carrots)
o 1 cup shredded apple (about 1 large apple)
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
3. Measure out the milk and add the lemon juice. Let the mixture sit for at least 5 minutes so it will “sour”.
4. Mix the flax seed and water. Let the mixture sit. It will thicken.
5. Pull out your food processor and put the chopping blade in.
7. (If using oat flour, skip this step.) Add the oats to the food processor. Process until they have the consistency of flour. Pour into a mixing bowl.
8. Add the cinnamon, nutmeg, cardamom, baking soda, and baking powder to the mixing bowl. Mix a few seconds until ingredients are incorporated.
9. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
Makes 16 average size muffins
o 1/2 cup almond milk
o 2 teaspoons lemon juice
o 2 tablespoons ground flax seed
o 6 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1 cup sorghum flour
o 1 teaspoons cinnamon
o ¼ teaspoon nutmeg
o ¼ teaspoon cardamom
o 2 teaspoons baking soda
o 3 teaspoons baking powder
o 6 seedless Medjool dates or 12 smaller dates
o 2 teaspoons vanilla extract
o 1 cup unsweetened applesauce
o 2 cups shredded carrots (about 3 large carrots)
o 1 cup shredded apple (about 1 large apple)
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
3. Measure out the milk and add the lemon juice. Let the mixture sit for at least 5 minutes so it will “sour”.
4. Mix the flax seed and water. Let the mixture sit. It will thicken.
5. Pull out your food processor and put the chopping blade in.
7. (If using oat flour, skip this step.) Add the oats to the food processor. Process until they have the consistency of flour. Pour into a mixing bowl.
8. Add the cinnamon, nutmeg, cardamom, baking soda, and baking powder to the mixing bowl. Mix a few seconds until ingredients are incorporated.
9. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
9. Add 1/2 cup applesauce to the dates and process until the dates are finely chopped.
10. Add the milk, flax seed, vanilla, and 1/2 cup applesauce. Run the food processor until all the ingredients form a smooth mixture.
11. Add the wet ingredients to the dry. Mix just long enough to incorporate everything.
12. Fold in the carrots and apple.
13. Divide the dough evenly into the muffin tins.
14. Cook 15-20 minutes until the top is firm.
15. Cool them on a wire rack.
10. Add the milk, flax seed, vanilla, and 1/2 cup applesauce. Run the food processor until all the ingredients form a smooth mixture.
11. Add the wet ingredients to the dry. Mix just long enough to incorporate everything.
12. Fold in the carrots and apple.
13. Divide the dough evenly into the muffin tins.
14. Cook 15-20 minutes until the top is firm.
15. Cool them on a wire rack.
Blueberry Walnut Muffins
Created by Amy Hinrichs
Makes 12 average size muffins
o 1 cup walnut halves
o 1/2 cup almond milk
o 2 teaspoons lemon juice
o 2 tablespoons ground flax seed
o 6 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 2 teaspoons ground cinnamon
o 2 teaspoons baking soda
o 2 teaspoons baking powder
o 1 cup of sorghum flour
o 8 seedless Medjool dates or 16 smaller dates
o 2 teaspoons vanilla extract
o 1 cup unsweetened applesauce
o 1 cup of wild frozen blueberries
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Place the walnuts on a cookie sheet. Put walnuts in the oven while it is warming to 375. Toast for 5 minutes or until they are fragrant.
3. Measure out the milk and add the lemon juice. Let the mixture sit for at least 5 minutes so it will “sour”.
4. Mix the flax seed and water. Let the mixture sit until it thickens slightly.
5. Pull out your food processor and put the chopping blade in.
6. When the nuts are toasted, add them to the food processor. Chop nuts until they are a consistency similar to sand. Pour into a mixing bowl.
7. (If using oat flour, skip this step.) Add the oats to the food processor. Process until they have the consistency of flour. Pour into a mixing bowl.
8. Add the cinnamon, baking soda, baking powder, and flour to the mixing bowl. Mix just a couple of seconds until ingredients incorporated.
9. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
Makes 12 average size muffins
o 1 cup walnut halves
o 1/2 cup almond milk
o 2 teaspoons lemon juice
o 2 tablespoons ground flax seed
o 6 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 2 teaspoons ground cinnamon
o 2 teaspoons baking soda
o 2 teaspoons baking powder
o 1 cup of sorghum flour
o 8 seedless Medjool dates or 16 smaller dates
o 2 teaspoons vanilla extract
o 1 cup unsweetened applesauce
o 1 cup of wild frozen blueberries
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Place the walnuts on a cookie sheet. Put walnuts in the oven while it is warming to 375. Toast for 5 minutes or until they are fragrant.
3. Measure out the milk and add the lemon juice. Let the mixture sit for at least 5 minutes so it will “sour”.
4. Mix the flax seed and water. Let the mixture sit until it thickens slightly.
5. Pull out your food processor and put the chopping blade in.
6. When the nuts are toasted, add them to the food processor. Chop nuts until they are a consistency similar to sand. Pour into a mixing bowl.
7. (If using oat flour, skip this step.) Add the oats to the food processor. Process until they have the consistency of flour. Pour into a mixing bowl.
8. Add the cinnamon, baking soda, baking powder, and flour to the mixing bowl. Mix just a couple of seconds until ingredients incorporated.
9. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
9. Add 1/2 cup applesauce and process until the dates are fine.
10. Add the flax seed, milk, vanilla, and 1/2 cup applesauce. Run the food processor until all the ingredients form a smooth mixture.
11. Add the blueberries and mix with a spoon to spread evenly throughout batter.
12. Divide the dough evenly into the muffin tins. The muffins do not rise much so I over fill the cup with dough.
13. Cook 15-20 minutes until the top is firm.
14. Cool them on a wire rack.
10. Add the flax seed, milk, vanilla, and 1/2 cup applesauce. Run the food processor until all the ingredients form a smooth mixture.
11. Add the blueberries and mix with a spoon to spread evenly throughout batter.
12. Divide the dough evenly into the muffin tins. The muffins do not rise much so I over fill the cup with dough.
13. Cook 15-20 minutes until the top is firm.
14. Cool them on a wire rack.
Banana Peanut Butter Muffins
created by Amy Hinrichs
Makes 12 average size muffins
o 1/2 cup almond milk
o 1 teaspoon lemon juice
o 2 tablespoons ground flax seed
o 6 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1/2 cup sorghum flour
o 1 teaspoon baking soda
o 2 teaspoons baking powder
o 6 seedless Medjool dates or 12 smaller dates
o 2 teaspoons vanilla extract
o 2 large overly ripe bananas
o 1/4 cup natural chunky sugar free peanut butter
**1/2 cup mini chocolate chips (optional)
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Measure out the milk and add the lemon juice. Let the mixture sit for at least 5 minutes so it will “sour”.
3. Mix the flax seed and water. Let the mixture sit. It will thicken.
4. Pull out your food processor and put the chopping blade in.
5. (If using oat flour, skip this step.) Add the oats to the food processor. Process until they have the consistency of flour. Pour into a mixing bowl.
6. Add the sorghum flour, baking soda, and baking powder. Mix a couple of seconds until the ingredients are incorporated.
7. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
Makes 12 average size muffins
o 1/2 cup almond milk
o 1 teaspoon lemon juice
o 2 tablespoons ground flax seed
o 6 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1/2 cup sorghum flour
o 1 teaspoon baking soda
o 2 teaspoons baking powder
o 6 seedless Medjool dates or 12 smaller dates
o 2 teaspoons vanilla extract
o 2 large overly ripe bananas
o 1/4 cup natural chunky sugar free peanut butter
**1/2 cup mini chocolate chips (optional)
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Measure out the milk and add the lemon juice. Let the mixture sit for at least 5 minutes so it will “sour”.
3. Mix the flax seed and water. Let the mixture sit. It will thicken.
4. Pull out your food processor and put the chopping blade in.
5. (If using oat flour, skip this step.) Add the oats to the food processor. Process until they have the consistency of flour. Pour into a mixing bowl.
6. Add the sorghum flour, baking soda, and baking powder. Mix a couple of seconds until the ingredients are incorporated.
7. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
8. Add the bananas to the dates and process until the dates are very fine pieces.
8. Add the flax seed, milk, and vanilla. Run the food processor until all the ingredients form a smooth mixture.
9. Add the peanut butter, and mix until smooth.
10. Mix the wet ingredients into the dry. Stir just to incorporate all ingredients.
11. If you are adding chocolate chips, do it now. Mix to incorporate them.
12. Divide the dough evenly into the muffin tins.
13. Cook 15-20 minutes until the top is firm.
14. Allow them to sit in the pan for a few minutes.
15. Turn out and cool them on a wire rack.
8. Add the flax seed, milk, and vanilla. Run the food processor until all the ingredients form a smooth mixture.
9. Add the peanut butter, and mix until smooth.
10. Mix the wet ingredients into the dry. Stir just to incorporate all ingredients.
11. If you are adding chocolate chips, do it now. Mix to incorporate them.
12. Divide the dough evenly into the muffin tins.
13. Cook 15-20 minutes until the top is firm.
14. Allow them to sit in the pan for a few minutes.
15. Turn out and cool them on a wire rack.
Zucchini Muffins
Created by Amy Hinrichs
Makes 12 average size muffins
o 1/2 cup orange juice
o 2 tablespoons ground flax seed
o 6 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1 cup sorghum flour
o 2 teaspoons ground cinnamon
o 1 teaspoon nutmeg
o zest of one small orange
o 2 teaspoons baking soda
o 2 teaspoons baking powder
o 6 seedless Medjool dates or 12 smaller dates
o 1 teaspoons vanilla extract
o 1 cup unsweetened applesauce
o 1 cup of shredded zucchini
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Mix the flax seed and water. Let it sit until it thickens slightly.
3. Pull out your food processor and put the chopping blade in.
4. (If using oat flour, skip this step.) Next add the oats to the food processor. Process until flour consistency. Add to mixing bowl.
5. In the mixing bowl, add the sorghum flour, cinnamon, nutmeg, orange zest, baking soda, zucchini, and baking powder. Mix just a couple of seconds so it gets incorporated.
6. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
7. Add the flax seed, orange juice, vanilla, and applesauce. Run the food processor until all the ingredients form a smooth mixture.
8. Divide the dough evenly into the muffin tins.
9. Cook 30 minutes or until the top is firm.
10. Cool them on a wire rack.
Makes 12 average size muffins
o 1/2 cup orange juice
o 2 tablespoons ground flax seed
o 6 tablespoons water
o 1 cup old fashioned gluten-free oats or oat flour
o 1 cup sorghum flour
o 2 teaspoons ground cinnamon
o 1 teaspoon nutmeg
o zest of one small orange
o 2 teaspoons baking soda
o 2 teaspoons baking powder
o 6 seedless Medjool dates or 12 smaller dates
o 1 teaspoons vanilla extract
o 1 cup unsweetened applesauce
o 1 cup of shredded zucchini
1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Mix the flax seed and water. Let it sit until it thickens slightly.
3. Pull out your food processor and put the chopping blade in.
4. (If using oat flour, skip this step.) Next add the oats to the food processor. Process until flour consistency. Add to mixing bowl.
5. In the mixing bowl, add the sorghum flour, cinnamon, nutmeg, orange zest, baking soda, zucchini, and baking powder. Mix just a couple of seconds so it gets incorporated.
6. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients.
7. Add the flax seed, orange juice, vanilla, and applesauce. Run the food processor until all the ingredients form a smooth mixture.
8. Divide the dough evenly into the muffin tins.
9. Cook 30 minutes or until the top is firm.
10. Cool them on a wire rack.
Super DETOX Green Cleansing
http://thegreenforks.com/super-detox-green-cleansing-smoothie/
Serves: 1
Ingredients
1 cup spinach or torn kale leaves
1 cup torn romaine leaves
1/2 cup chopped cucumber
1/2 cup chopped celery
1 small pear (or ½ large), cored and chopped
1 banana, chopped (preferably frozen)
1 cup water or coconut water
1 tablespoon of fresh mint
1 tablespoon of fresh parsley
1/2 to 1 whole lemon, juiced
1/2 tablespoon chia seeds
1/4-inch slice ginger root, peeled
pinch of cayenne, optional
pinch of cinnamon, optional
pinch of turmeric, optional
*USE AS MANY ORGANIC INGREDIENTS AS POSSIBLE*
Instructions
1.Place ingredients in blender and blend until completely smooth.
Notes
I always use almost ¼ cup of mint leaves. I absolutely LOVE the flavor it adds to this smoothie.
You can use ½ a green apple in place of the pear.
Cilantro can be substituted for Mint.
Serves: 1
Ingredients
1 cup spinach or torn kale leaves
1 cup torn romaine leaves
1/2 cup chopped cucumber
1/2 cup chopped celery
1 small pear (or ½ large), cored and chopped
1 banana, chopped (preferably frozen)
1 cup water or coconut water
1 tablespoon of fresh mint
1 tablespoon of fresh parsley
1/2 to 1 whole lemon, juiced
1/2 tablespoon chia seeds
1/4-inch slice ginger root, peeled
pinch of cayenne, optional
pinch of cinnamon, optional
pinch of turmeric, optional
*USE AS MANY ORGANIC INGREDIENTS AS POSSIBLE*
Instructions
1.Place ingredients in blender and blend until completely smooth.
Notes
I always use almost ¼ cup of mint leaves. I absolutely LOVE the flavor it adds to this smoothie.
You can use ½ a green apple in place of the pear.
Cilantro can be substituted for Mint.
Raw Almond Butter Cups
From: http://ohsheglows.com/2013/07/19/raw-almond-butter-cups/
Makes: 18 (I double the recipe and use a regular muffin tin instead of mini muffins, but I don't fill it completely.)
Raw Almond Butter Cups
Note: Use certified gluten-free oats to make this recipe gluten-free.
for the base:
•3/4 cup raw almonds, ground into a meal
•1/4 cup rolled oats, ground into a flour
•2 tablespoons raw almond butter (or nut butter of choice)
•1.5 tablespoons coconut oil, warmed if necessary
•1-2 large dates with seed removed
•1/4 teaspoon cinnamon
•1/4 teaspoon pure vanilla extract
for the topping:
•3 tablespoons coconut oil
•3 dates
•2 tablespoons cocoa powder
•1. Add almonds and oats into a high-speed blender and blend on high until a flour forms. Dump into a large bowl and break up any clumps with your fingers.
•2. Add the nut butter, coconut oil, dates, cinnamon, vanilla, and salt into the bowl. Stir until thoroughly combined. The dough should be fairly sticky like cookie dough.
•3. Line a mini (or regular) muffin tin with paper liners or use a silicone muffin holder. Portion the dough into each muffin cup and press down until even and smooth.
•4. To make the chocolate sauce: Mix together the coconut oil, dates, and cocoa powder. Spoon the sauce over top each of the cups, distributing evenly. Wet your fingers and push down to spread over top.
•5. Place in the freezer in a flat area for 30-45 minutes, until firm. Pop out the cups & enjoy immediately! These are best consumed straight from the freezer.
•Notes: If you prefer more of a sauce, use 3 tablespoons maple syrup instead of the dates. However, the dates are a healthier option.
Read more: http://ohsheglows.com/2013/07/19/raw-almond-butter-cups/#ixzz3CvXuCpP5
Makes: 18 (I double the recipe and use a regular muffin tin instead of mini muffins, but I don't fill it completely.)
Raw Almond Butter Cups
Note: Use certified gluten-free oats to make this recipe gluten-free.
for the base:
•3/4 cup raw almonds, ground into a meal
•1/4 cup rolled oats, ground into a flour
•2 tablespoons raw almond butter (or nut butter of choice)
•1.5 tablespoons coconut oil, warmed if necessary
•1-2 large dates with seed removed
•1/4 teaspoon cinnamon
•1/4 teaspoon pure vanilla extract
for the topping:
•3 tablespoons coconut oil
•3 dates
•2 tablespoons cocoa powder
•1. Add almonds and oats into a high-speed blender and blend on high until a flour forms. Dump into a large bowl and break up any clumps with your fingers.
•2. Add the nut butter, coconut oil, dates, cinnamon, vanilla, and salt into the bowl. Stir until thoroughly combined. The dough should be fairly sticky like cookie dough.
•3. Line a mini (or regular) muffin tin with paper liners or use a silicone muffin holder. Portion the dough into each muffin cup and press down until even and smooth.
•4. To make the chocolate sauce: Mix together the coconut oil, dates, and cocoa powder. Spoon the sauce over top each of the cups, distributing evenly. Wet your fingers and push down to spread over top.
•5. Place in the freezer in a flat area for 30-45 minutes, until firm. Pop out the cups & enjoy immediately! These are best consumed straight from the freezer.
•Notes: If you prefer more of a sauce, use 3 tablespoons maple syrup instead of the dates. However, the dates are a healthier option.
Read more: http://ohsheglows.com/2013/07/19/raw-almond-butter-cups/#ixzz3CvXuCpP5
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