Inflammation. Some call it the fire raging within that sparks a range of illnesses and diseases. Inflammation is part of the body’s natural defense system and is its first response to protect you from trauma and stress. Good inflammation brings healing, but negative, chronic inflammation harms and weakens the body, stoking a fire that feeds weight gain and disease.

It may well be that the three legs of the health-and-wellness stool in your life (sleep, exercise, and nutrition) are wobbly. Their weakness might be why you’re ablaze with inflammation. Let’s look closer at why you might be experiencing “the fire within.”

Your gut is leaky

The relationship between leaky gut, formally known as intestinal permeability, and inflammation is a type of “which came first, the chicken or the egg.” When toxins and undigested food particles seep through the intestinal wall and into the blood stream, inflammation can occur. But inflammation itself can lead to a leaky gut. Stress, toxins, gastrointestinal problems, and unwise food choices are usually the culprits when it comes to that inflammatory response.

You’re too sweet for your own good

Too many of us are experiencing the sugar blues. As author William Dufty describes it, “sugar blues” consists of “multiple physical and mental miseries caused by human consumption of refined sucrose, commonly called sugar.”  Sugar is probably the greatest offender when it comes to toxins that we ingest. The sugar struggle is real, and it invariably turns into inflammation and disease. Eliminating sugar is probably the most effective way to reduce chronic inflammation in your body.

You need to do an elimination diet

An elimination diet is the cheapest and most efficient way to determine which foods you’re most sensitive to and which might be creating inflammation and serious harm. By eliminating some foods for a few weeks, observing how you feel, and then reintroducing the eliminated foods, one at a time, you can determine which foods don’t work in your favor. That way, you cut off inflammation from those sources.

Your sleep is out of whack

Memo to all who are skimping on sleep and skating by on less than the required seven to nine hours: this is an open invitation to inflammation. You’re creating oxidative stress, an atmosphere in which free radicals and antioxidants get out of balance and your cells and tissues suffer sometimes irreparable damage. If this damage continues over the long term, it can lead to chronic illnesses such as heart disease, cancer, and diabetes. It’s vital that you give your body sufficient sleep to replenish, re-energize, and repair.

You’re suffering from a toxic overload

Toxicity can come from consuming genetically modified organisms (GMOs), drinking unfiltered water, using plastic containers to store and heat food, and cleaning your home with strong chemical products. But it goes beyond that to the types of personal care products you put on your skin and hair and in your mouth. Even consider how much alcohol you consume, the types of over-the-counter (OTC) drugs you use frequently, and even the number of times you’ve taken antibiotics. There’s a tender balance of bacteria in your gut that can go awry when the items mentioned above are in heavy rotation. It’s a recipe for inflammation to be stoked and to run amok in your body.

Your stress level is off the charts

Stress is omnipresent and seemingly inevitable. However, your response to the stressors you face can keep inflammation in check or send it into overdrive. How can you combat stress effectively? Stress management hacks, meditation, deep breathing, yoga–many of which fall under the rubric of soft wellness practices–can make or break the stronghold of stress-induced inflammation. The key is to slowly incorporate practices that help to quiet your mind and bring your emotions into a less frazzled state.

You aren’t exercising efficiently

Many of us are under the impression that a longer, more intense workout is the way to go.  You absolutely do need to exercise regularly, but excessive workouts aren’t helping you keep inflammation in check.  Chronic inflammation can result from too much exercise.  We need balance, and sometimes we need help to work out how to create that balance, especially as we age. High-intensity interval training (HIIT) might be a good physical activity choice.  And losing excess weight does help reduce inflammation because fat cells secrete a hormone that can contribute to inflammation.  

So, now you’re aware of why that “internal fire” of inflammation might be lit within you. Read here about some of the dietary choices that can help quench that fire and bring back balance to your body.

One of my favorite aspects of the holiday season is the abundance of delicious, healthy seasonal foods, spices, and scents. In truth, many of the herbs and spices we rely on to bring out those seasonal flavors that we love have excellent health benefits and therapeutic capabilities. They’re also very versatile, so you can add them to nearly any dish you prepare. I encourage you to stock up on some of the season’s favorites and regularly add them to your recipes. Or, better yet, grow some of them so that you have your own supply!

Here are some of my favorite herbs and spices to cook with during the holidays and beyond. They’re guaranteed to give you a boost of comfort and joy, health and happiness.

Cinnamon

Let’s start with the obvious spice that makes the season so flavorful: cinnamon. It’s the secret
to delightful baked goods, but it’s also a superstar when it comes to improving digestion, lowering blood sugar, and decreasing inflammation. Sprinkle it in your coffee this season, shake it on baked sweet potatoes, and give your holiday dishes and drinks a hint of sweetness naturally by using cinnamon.

Nutmeg

Anti-inflammatory, antibacterial, and anti-depression, nutmeg is another spice to keep on heavy rotation this season. I know you’ve enjoyed it as an ingredient in your baked goods, but it’s also great for savory foods like roasted root veggies. Just a pinch is all you need; you don’t want to it with nutmeg. If you can’t sleep from all the excitement of the holidays, try warm almond milk with a sprinkle of ground
nutmeg on top for a relaxing nightcap. For added relaxation benefits, toss in some turmeric to your nightcap .

Ginger

Soothing, warm, and aromatic, ginger brings out the best in food. It helps tame inflammation,
boosts circulation, and is wonderful if you have any digestive troubles. If you’re looking to make a hearty main dish, adding fresh ginger creates more depth in flavor and smells super fragrant while it’s cooking. And, should you unintentionally consume food during the holidays than you intended, steep a few slices of fresh ginger in hot water. You’ll enjoy a tummy-taming tea that will aid in digestion.

Peppermint

Peppermint is another power-packed digestive aid we can enjoy during the holiday season and year-round. Peppermint improves digestion, relieves heartburn, and is excellent for relieving stress and headaches.

Pick up a box of organic peppermint tea next time you visit the grocery store, and make this
your holiday season wind-down ritual. Or, better yet, grow your own varieties of peppermint: there are almost 600 different types all over the world to choose from. Cozy up in bed at the end of the day with your warm cup of peppermint tea, enjoy a chapter or two of a good book, and drift off to sleep.

Rosemary

Rosemary boasts a powerful punch of antioxidants that helps to keep your immune system strong throughout the cold and flu months. It is anti-fungal, antibacterial, and antiviral: definitely a three-in-one punch against upper respiratory conditions. Your dishes will smell more succulent with fresh rosemary, which is an excellent addition to just about any recipe: soups, stews, veggies… you name it. My favorite use for it is in chicken dishes. Absolutely delicious!

Cloves

Cloves add a distinctive flavor that works beautifully in roasted dishes, baked goods, or homemade cider. They’re antioxidant-packed, antimicrobial, and can help regulate blood sugar when added to your meals.
Cloves have a unique aroma and taste, which some may find overpowering, but the smell surely evokes memories of holidays, whether used in ham or even in sorrel. Cloves pair well with cinnamon and nutmeg, so toss a few in your pot of gluten-free oatmeal for a delicious, warming, holiday-scented breakfast.

Photo by Food Photographer phototastyfood.ru on Unsplash

What’s soda doing to you?

Would you say that sodas have been part of your life forever?  Any habit can be challenging to give up, but but a soda habit is especially hard to kick, given its addictive nature.

Most of us know that a sugary drink like soda isn’t the ideal beverage. However, research shows that getting sugar in liquid form is much more damaging to the body–and the mind–than getting it from solid food.

That rush of sugar, consistently consumed, can lead to all sorts of inflammation, as well as insulin resistance, diabetes, belly and visceral fat, weight gain, fatty liver, increased risk of heart disease, cancer, dental problems, gout, and dementia.

Soda’s far-reaching health-related effects

Imagine that 15% of the calories we take in come from sweetened beverages! Sixty percent of children and 50% of the U.S. population drink soda once a day, according to a study published in the journal Obesity in 2017. And one can of soda a day increases a kid’s chance of obesity by 60%.

For us women who try to do the right thing by drinking diet sodas, we actually end up drinking twice as much as people who drink regular sugar-sweetened sodas.  Artificial sweeteners are more addictive than regular sugar and tend to make us gain weight easier.

The gallery of sugary rogues

The American Heart Association (AHA) has highlighted the dangers of over-consuming these and many other high-sugar foods:

• Regular soft drinks,
• sweetened tea and coffee,
• cakes,
• cookies,
• pies,
• candy,
• ice cream, and
• other sweet desserts.

Of these items, regular soft drinks contribute the highest percentage (33%) of total added sugar in the diets of Americans.   

Consider these two culprits: 

• One serving of Coca Cola, which is about 12 ounces, contains 39 grams of sugar.  For women, the maximum daily intake of added sugars should be around 24 grams.
• One serving of Crystal Pepsi contains a whopping 69 grams of sugar.

So, what are your options?

I know what the soda struggle is like.  I was a Coca Cola addict, and it took me a good while to wean myself from it and to choose healthier alternatives. So, if giving up soda has been on your mind, I recommend a slow and steady approach.  If you’re worried about caffeine withdrawal headaches, for example, baby steps will get you to your destination easier than going cold turkey.

The key is to integrate tasty replacements for your soda habit.  Here are a few alternatives to consider as you make that switch.

Fruit-infused water

If you crave something sweet, add fresh fruit to your water. You’ll stay hydrated, and it will taste sweet and refreshing. Plus, you get bonus vitamins from the fruit. Some of my favorite infused water recipes include berries and lime, strawberry and basil, watermelon and lime, and orange.

You can also try Hint fruit-flavored water, which has no artificial sweeteners and comes in still, sparkling, and caffeinated versions.

Or you can try Vitamin C water with powdered Vitamin C; lemon water; and water spiked with apple cider vinegar, stevia, and baking soda.

Flavored sparkling water

La Croix sparkling water, or one of the many other available brands, can be lifesavers when you’re craving a fizzy soda. It may take some time to get used to them as you switch from soda, but find a flavor you enjoy and stick with it until you develop a taste for it.  Once you do, you’ll wonder how you drank those sugary, syrupy sodas!

Black coffee

Coffee is best in moderation and without adding anything to it, but you can work your way to that point if you’re not there yet. Coffee is an excellent pinch-hitter to avoid caffeine withdrawals from soda, so sip on a cup a day to keep the headaches at bay.  After a week or two, you could decrease your consumption to 1/2 a cup of coffee and work your way down to no caffeine.

Unsweetened iced tea

There’s nothing like iced tea on a hot day. If you’re from the south, though, you may be looking at me sideways when I mention drinking it unsweetened. Unsweetened tea has fewer sugar additives than soda, so add a tiny bit of stevia to sweeten it up without going into sugar overload.

Herbal tea

Herbal teas, served hot or cold, can really perk up your taste buds while providing great health benefits. Green tea, chamomile, chai, and peppermint taste great and will keep you from consuming excess sugar.

I promise you’ll feel so much better once you start eliminating soda. Try some of these alternatives and you’ll wonder what took you so long to ditch the soda habit!

Photo by CDC on Unsplash

Have you noticed the recent increased focus on gut health in the media? There’s more talk about the gut microbiome, fermented foods, prebiotics, probiotics, and the food sensitivities that can make our gastrointestinal tract struggle.  I’m happy that there’s more emphasis on gut health; after all, the gut is known as the “second brain” and is lined with more than 100 million nerve cells.  It practically IS a brain unto itself!

But what happens when the gut goes rogue and starts to terrorize the rest of the body?  It might be that leaky gut is the culprit. And a growing number of people are dealing with leaky gut syndrome and the gamut of symptoms that indicate its presence.

What is leaky gut?

Imagine that your intestinal wall is a tightly woven mesh, somewhat permeable, but sufficiently tight to keep food particles, microbes, and bacteria within the gut.  When that mesh loosens due to inflammation, irritation, or internal damage, the intestinal wall becomes leaky.  Many unwelcome actors, such as toxins and undigested bits of food, then pass through the mesh and into the bloodstream.  The immune system flags these invaders as enemies (rightly so!) and starts to attack them, creating a domino effect of increased symptoms and compromising many body systems.

What are the causes?

The causes of leaky gut are varied, but several factors have consistently been identified as contributors to the condition:

1.  The protein zonulin.  When zonulin passes through the intestines, the connective tissue in the intestinal wall loosens somewhat so that larger particles can go through.  The presence of gluten tends to press zonulin into service, leading to damage within the bloodstream and beyond.
2. Unhealthy food choices. In addition to gluten, studies show that dairy, unhealthy fats, processed foods, and excessive carbohydrate intake can lead to leaky gut.
3. A predisposition to the condition due to other gastrointestinal problems.  Candida overgrowth, small intestinal bacterial overgrowth (SIBO), irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) are often precursors to leaky gut syndrome.
4. Exposure to environmental and other toxins. Pesticides, BPA (Bisphenol-A, found in many plastic products), heavy metals like mercury, and even some medications like NSAIDS (non-steroidal anti-inflammatory drugs) can introduce toxins into the body and trigger leaky gut.
5. Stress. The brain and the gut have a very tight relationship, and so when we’re under prolonged, unrelenting stress, it can affect the gut lining.

What are the symptoms?

Just as it is with the causes of leaky gut, the symptoms run the gamut from mood-related disorders to painful and often chronic physical manifestations.  No one symptom dominates, so it’s important to check with your doctor if you experience any of these conditions:

1. Digestive troubles, including bloating, cramping, nausea, diarrhea and/or constipation.
2. Autoimmune disorders, including lupus, Hashimoto’s, and rheumatoid arthritis.
3. Mood imbalances leading to anxiety and depression.
4. Allergies and asthma.
5. Skin conditions, including psoriasis, eczema, rosacea, rashes, and acne.
6. Chronic fatigue, fibromyalgia, joint pain, and brain fog.
7. Food allergies, intolerances, and sensitivities.

What are the remedies?

Conventional and functional medicine practitioners diverge on how best to bring leaky gut under control.  Conventional practitioners often don’t believe that there’s any specific medication that can alleviate leaky gut; they are more likely to suggest lifestyle changes.  They also aren’t convinced that there is any accurate way to test for leaky gut.

However, functional medicine practitioners routinely recommend a protocol known as the “Five Rs”:

Remove.  Cut out any potential problem-causers, such as foods that could harm your gastrointestinal tract. At the top of this list is inflammatory food, especially junky, sugary food and processed food, but also any food that contains gluten.  Dairy, eggs, and grains are also possible irritants to the gut.  But make sure to add to the “remove” category toxins, harmful medications and, as far as possible, stress.

Replace.  Bring in healthy, nutritious, whole foods that will help your digestion. Dark leafy greens, probiotics, and digestive enzymes are a great place to start, as are fiber-rich foods.

Re-inoculate. Your gut thrives on beneficial bacteria to maintain a healthy balance. Add prebiotics and probiotics, including fermented foods, to support and enrich the gut microbiome for optimum health.

Repair.  Once the gut is rebalanced, start giving it the nutrients it needs to fully recover.  A variety of colors of produce, as well as vitamins and minerals, will speed up the repair process.  Include L-glutamine, which supports gut and immune health and restores your gut wall lining. Vitamin D and omega 3 fatty acids are also useful.

Rebalance. Attempt to bring all aspects of your life into equilibrium: sleep, exercise, nutrition, relationships, stress.  All are intertwined and play a part in optimum wellness.

In addition, consider these steps:

1. ELISA. The Enzyme-Linked Immuno-Sorbent Assay is among the more effective tests for leaky gut. It focuses on how much zonulin is in the blood.
2. Water. We don’t drink enough water! Lack of water can be a trigger for GI problems, including leaky gut.
3. Elimination diet.  By removing specific foods from your diet for a limited time, you can determine whether you have a food sensitivity that is driving your leaky gut.  The strange symptoms that you’re experiencing might be tied to gluten, for example, or to too much sugar, dairy, or even citrus.

Following these suggestions should help heal leaky gut and decrease or eliminate the digestive, autoimmune, and food sensitivity symptoms that accompany it.

It’s that time of year where we brace ourselves for sun-drenched days and the summer heat.  Aside from wearing less clothing, cranking up the air-conditioning, and staying in the pool (or at the beach), what else can you do to keep cool this summer? 

One method is to be careful as you select what you eat in summer months so as to help soothe you from the inside out, leaving you feeling cooler and more refreshed.  Keeping yourself balanced is the best way to make these hot, sticky months more enjoyable with family and friends. Here are some options to make summer more bearable through your food choices.

Watermelon

Watermelon is by far the ultimate summer fruit. Chill it in the fridge and slice it, juice it, scoop into balls, or use a cookie cutter to create fun-shaped pieces.  Any way you cut it, it’s a sweet treat and a guiltless indulgence!

Cucumbers

Cucumbers are incredibly soothing to the body, from the inside out. Make a cucumber salad with ginger, sesame seeds, and soy sauce for an Asian twist. Save two circles of cucumber slices and put them over your eyes for 10 to 15 minutes for another great summer-time cool-down.

Berries

Berries are the perfect summer treat. Our bodies crave the sweetness of berries as well as the cooling effect that every bite brings. Strawberries and blueberries make for an excellent dessert. To enjoy them even more, scoop out a cantaloupe or honeydew melon and then refill it with the scooped melon balls and a mixture of berries.

Bitter foods

Body balance is vital if you want to stay refreshed, hydrated, and healthy. Bitter foods help a lot in that regard, especially when summer heat is at its peak. Make sure you’re eating enough leafy greens, asparagus, celery, and other veggies. Aloe is another item that you should be working into your diet. I’m sure you’ve heard that aloe calms the skin after a sunburn, but did you know it can soothe you internally as well? Look for natural aloe drinks in your supermarket (or make your own), and you’ll be hooked on this refreshing, cooling beverage!

Detoxifying beverages

If we’re not careful about what we consume in the summer, we can create a poor environment for our bodies. We don’t want more impurities to make their way into our bodies via food-related illnesses and lack of proper hydration. So, drink more black tea, zest up some lemons and limes and add them to your water or your veggies, and drink fresh cranberry juice. Each of these beverages is a powerful cleanser.

Try these raw and delicious summer recipes

Watermelon bruschetta

• 2 cups watermelon, diced
• 3/4 cup balsamic vinegar
• 1 1/2 tablespoons honey
• 6-8 fresh basil leaves, chopped
• Optional: feta cheese or dairy-free alternative
• Freshly cracked black pepper

Combine all liquid ingredients and stir together. Stir in remaining ingredients until blended together evenly. For a bread-free option, use cucumber slices as your base and enjoy your watermelon bruschetta with zero guilt.

Pesto zucchini pasta

• 2 zucchini, spiralized
• 2 tablespoons avocado oil
• 1/3 cup pesto

This recipe is so easy that it’ll undoubtedly become one of your staples. All you have to do is spiralize your zucchini, combine the avocado oil with the pesto, and stir. Pour the pesto/avocado oil mixture over the zucchini noodles and stir until combined. Toppings such as freshly cracked pepper, nutritional yeast, and red pepper flakes will give it an extra oomph.

Pineapple salsa

• 1 cup pineapple, diced
• 1 cup red bell pepper, diced
• 1 cup tomatoes, diced
• 1/4 cup red onion, chopped
• 1 tablespoon jalapenos, diced
• Juice of 2 limes
• Freshly cracked black pepper
• 1/3 cup cilantro, chopped

Mix all ingredients together and enjoy!

Why it’s important to seek out organic or GMO-free food

The demand for organic food has soared in recent years, thanks to an increased desire to eat food that is as close to its natural state as possible.  The appeal of organic food lies in the fact that it is grown without synthetic fertilizers, pesticides, sewage, radiation, or genetically modified organisms (GMOs), which earns it the “organic” seal of approval. The great concern about GMOs is that they are created in labs and can’t be found in nature.

As we learn how pesticides and GMOs create havoc in our bodies and minds, we want to make wise food choices.  Some of that havoc shows up as inflammation caused by certain foods–such as gluten, corn, and soy–that are sprayed with pesticides and fungicides and might be genetically modified.  Our bodies often don’t know how to process GMOs because they don’t recognize GMOs as real food.

This inflammation can lead to a range of symptoms, such as weight gain, fatigue, brain fog, irritable bowel syndrome (IBS), joint pain, headaches, infertility, and acne.

Unfortunately, genetically modified wheat, corn, and soy are incredibly cheap to produce. And although GMOs are more likely to be found in processed foods rather than in fresh produce, genetically modified zucchini, yellow squash, sweet corn, papaya, and apples can be found on shelves in U.S. supermarkets.

The good news is that as a result of legislation passed in 2016, GMO food products in the United States will have to be labeled beginning in 2022. In the mean time, if you’re choosing processed foods, make sure that they at least carry the Non-GMO Project Verified label so that you’re sure that they are GMO-free. 

Should you add ALL organic foods to your diet?

It’s scary to think that the adage “you are what you eat” could mean that we’ve been inadvertently filling up on toxins, heavy metals, and other health-damaging compounds. Switching to organic foods is a great way to keep you and your family healthy and to cut back on avoidable medical expenses due to poor lifestyle choices. 

However, do organic foods tend to cost more?  Well, yes… a lot of the time.  Keeping your eyes open for special discounts or joining co-ops or Community Supported Agriculture (CSA) groups can help mitigate the higher cost of organic food.

What most people don’t know is that this isn’t an all or nothing scenario.  There are many fruits/vegetables that are important to purchase organic, but there also are a ton of others that are fine to purchase if they’re conventionally grown.

Fortunately, the Environmental Working Group (EWG) releases a list each year of the “Clean 15” and the “Dirty Dozen” produce.  The EWG carries out research on a range of issues related to agriculture and toxicity in food and other consumer products, and its yearly Clean 15/Dirty Dozen list is an excellent source of info on what’s hot and what’s not when it comes to buying produce organically.   

The Clean 15 are the foods you can safely consume–even though they aren’t organically grown–without having to worry about toxins.   Here are the produce items that are “cleanest,” according to the EWG’s research, for 2020.

As you can see from the order of items, avocados and sweet corn came out on top with less than 2 percent of samples exhibiting pesticides. More than two thirds of the Clean 15 had absolutely no pesticide residue.

The Dirty Dozen are the produce items that carry the heaviest load of pesticides, herbicides, fungicides, and toxins. Here are the culprits for 2020, according to the EWG’s research.

Sadly, conventionally grown kale in particular is bogged down by 18 varieties of pesticides in 2020. Plus, one third of the Dirty Dozen were laden with two or more pesticides.

Ways to explore organic and GMO-free options

By shopping for organic foods when it counts the most, you can save money and bolster your health at the same time. Look for the “USDA Organic” logo on organic foods to ensure that you’re buying truly organic products. 

Don’t be afraid to venture outside your supermarket’s produce section to find fresher fruit and vegetable choices. The local farmer’s market is a great place to get fresh-picked organic food; plus, the produce tends to be cheaper. Another benefit of buying locally growers is that it keeps money in your community, thus helping it to flourish.

Think also about the organic choices before you when you go out to eat. Farm-to-table restaurants focus on gathering ethically-sourced and locally-grown seasonal ingredients to bring out the freshness of their dishes. Rather than patronizing chain restaurants, seek out farm-to-table restaurants to enjoy culinary delights made with the fresh bounty of produce grown near you. Some restaurants even grow their own foods in-house. 

Plus, you can grow your own organic food if you have a green thumb. I’ve been experimenting with growing my own veggies and herbs, and it’s really a gratifying process. If vegetable gardening isn’t your thing, you can certainly seek out organic foods at your grocery store!

You may have noticed that there’s a lot of talk about “going green” and choosing to be more mindful of the decisions we make with regard to our environment and, by extension, our health and wellness. Solar panels are popping up everywhere, and businesses are cutting back on the use of plastic bags and straws, to name a few recent developments.  A growing number of individuals, as well, are looking for a more sustainable way to live that will create a more positive impact on the environment.

I’ve found that one of the best ways to approach this issue of “going green” is to rethink how we approach our daily and weekly habits, including such tasks as grocery shopping.  Some really simple tweaks to our grocery shopping routine can make a huge impact over time, and I’d love to share with you some of my favorite ways to do just that.   

Make a shopping list

Going grocery shopping with a list seems like a no-brainer, but we don’t always follow the common sense (and practical) route when we go to buy food. When you enter the supermarket without a game plan, a lot of unintended items can end up in your shopping cart.  The fallout from this common mistake: unplanned and unnecessary spending, and a pantry and fridge full of items that you probably don’t need and that don’t help you achieve your health goals. 

Downloading a grocery shopping app to your phone is a fantastic way to stay on top of your grocery shopping list, especially if you’re prone to not create a handwritten list.  One of the pluses of a grocery shopping app is that you and other members of your household can share an account together, so each person in the home can place items on the grocery list that will show up on everyone’s device. 

BYOB (Bring Your Own Bag)

Bringing your own reusable grocery bags along on your shopping trips has become a popular practice for many shoppers and evidence of a desire to make “going green” practical.  At some grocery stores, if you don’t bring your own bags, you have to pay for the bags supplied at check-out.  Not only can you carry reusable totes for your grocery purchases, but have you considered carrying bags for your produce and containers for bulk item purchases?  I confess that I have purchased mesh produce bags, but I tend to keep them for use in the fridge once I get my produce back home.

On Amazon, you can find eco-friendly mesh bags that are great for produce and help you avoid using plastic bags when purchasing fresh produce.  You can also invest in reusable silicone bags for bulk items such as quinoa and nuts.  

Befriend the bulk aisle

You can save a great deal of money and cut down on unnecessary packaging (think boxes, bags, and plastic clam shell containers) by shopping in your supermarket’s bulk aisle. Here you can find your grains, legumes, nuts, seeds, spices, and much more. Bulk shopping usually translates into a lower price on the items you purchase, but the extra benefit is that your bulk purchases are probably going to be fresher than their pre-packaged counterparts. 

Head to the bulk aisle as you first walk in the store with your list ready, before you head to the other sections of the store.  You’ll probably find a large portion of what you’re looking for in the bulk section. Going there first will help you kick the habit of choosing pre-packaged items first.

Perfect your kitchen storage

“Going green” carries over to the way in which you store your grocery store items once you get home.  Consider all of the things you’re purchasing and what they’re packaged in.  I definitely understand how convenient it is to pick up a bag of pre-packaged almonds or a jar of almond butter.  But what if you brought a mason jar to fill with fresh almond butter from the nut-butter station, or a silicone reusable bag for your nuts, grains, and legumes?  You wouldn’t have to find another way to store these items when you get home. 

I’ve used these silicone bags to store produce, such as baby carrots and grape tomatoes, once I get them home. And I’m a huge fan of mason jars!  These clear glass containers are the epitome of “going green” as they are non-toxic and make it easy to identify their contents in the pantry or the fridge. No need to open boxes or dig through a mess to work out how much more of a product you have left.  Plus, mason jars are dishwasher safe, so you don’t end up throwing them in the trash as you would with typical disposable containers. 

On a scale of 1-10, how “green” would you rate yourself when it comes to grocery shopping?

Most of us have the best of intentions about hydrating ourselves consistently. You may be among those who are on top of their game when it comes to getting enough water each day. Or, you may be one of those who really need some help in remembering to stay hydrated! Either way, we can admit that it can be a daily challenge to remember to stay hydrated and avoid the repercussions of dehydration.

One way to offset any water deficit you may be experiencing is to make sure that the foods you eat are hydrating. By this, I’m not encouraging you to skip drinking several glasses of plain water daily. That should be a basic health practice for everyone. Rather, the more you include a wide array of delicious produce and drinks in your diet, the greater the hydration boost you’ll enjoy.

Cucumbers

Cucumbers aren’t just great on salads; they’re also a fantastic way to add water to your diet. Cucumbers contain 95% water and are a great way to stay hydrated. In addition, a cup of cucumber provides almost one-fifth of your Vitamin K requirement, as well as key vitamins like B and C and minerals like copper, phosphorus, potassium, and magnesium. These cooling and refreshing veggies are great to use as a side item, on your salads, sandwiches, or as a filling snack.

Oranges

Oranges are a sweet and delicious way to get more water in without actually drinking your water requirement in liquid form. They’re perfectly portable too, so if you find that you’re falling short on your goal of refilling your water bottle, keep a bowl of oranges (or clementines, mandarins, or tangerines) nearby. Since they also contain vitamin C, you get a nice immunity boost, which is more important in the age of Covid-19 than ever before.

Watermelon

Perhaps the best way to stay hydrated, especially in the summer, is to fill up on watermelon. Not only does it taste sweet and refreshing, but it is almost 100% water by weight and loaded with key vitamins and minerals. Eating watermelon will fulfill your desire to consume something sweet while cooling you down and re-hydrating you all at once. Plus, have you ever tried it in a smoothie? Heavenly!

Spinach

Whenever you use spinach as a base for your salads, every mouthful automatically increases the amount of hydration your body receives. Like watermelon, spinach is almost totally made of water by weight.

If you aren’t a fan of the way spinach tastes, add it to a smoothie along with your watermelon, and you’ll never even realize that it’s in there. Spinach is loaded with vitamins A, C and K, magnesium, iron, and manganese, so on top of hydrating you, it will provide the nourishment you crave.

Strawberries

Strawberries are more than 90% water, they taste great, and you can add them to your oats, yogurt, and smoothies. They make a fantastic addition to any breakfast–savory or sweet. But one of my favorite ways to incorporate strawberries is in a spinach-based salad with hemp seeds, a home-made salad dressing, and some shredded carrot and bell peppers.

I like to buy strawberries when they’re on sale and freeze them. In that way, I have an ample supply on hand for whatever treat I want to make. And you gain tons of nutrient points from strawberries, such as an increase in HDL or good cholesterol, lowered blood pressure, and, possibly, improved vision.

Infused water

Another way to get creative in hydrating yourself is by mixing water and your favorite fruits to create water infusions. This can be as simple as adding a few slices of lemon, lime, or grapefruit to your water bottle. You can also try infusion recipes, such as mixing fruit and herbs. Strawberry basil, lemon thyme, and cucumber mint are some popular and delicious options.

Which hydrating foods do you tend to consume, and which do you want to eat more of?

A really cool way to have fun in the kitchen, switch up recipes, and experiment with food pairings is to try out a variety of condiments. Using a different condiment with the same ingredients leaves you with a completely different meal every time. It’s a great way avoid kitchen boredom and to rotate flavors so that your taste buds are continually challenged.

There are tons of condiments to choose from, and I highly suggest experimenting to see which ones really appeal to you. The tried and true classic condiments are refrigerator staples in most homes, but I’m sure you’ll be surprised at how quickly and easily you can prepare them in your kitchen. Plus, homemade condiments normally carry far more nutritional value than the store-bought versions that tend to be full of sugar and preservatives.

Embark on a fun kitchen experiment by making your own condiments! Here are a few recipes to get you started. You probably have 95 percent of the ingredients already in your kitchen!

Ketchup

Ingredients:

• 1/2 cup white vinegar
• 1/3 cup filtered water
• 1/3 cup pure maple syrup
• 6 oz can tomato paste
• 3/4 tsp black pepper
• 1/2 tsp onion powder
• 1/4 tsp garlic powder
• 1/4 tsp sea salt

Directions:

1. Place all ingredients in a saucepan over medium heat. Mix ingredients together and whisk until the mixture is smooth. Stir often to prevent burning.
2. Once the mixture starts to boil, reduce the heat to low and allow it to simmer for about 15-20 minutes. Stir every few minutes to prevent burning.
3. After 15-20 minutes, remove the saucepan from the stove and let the mixture cool.
4. When the ketchup is cool, store it in the refrigerator in a mason jar or another covered container.

Pesto

Ingredients:

• 1 cup stemless basil leaves
• 1 tablespoon pine nuts
• 1/4 cup olive oil
• 1 garlic clove
• 1/2 tsp fresh black pepper
• 1 tbsp nutritional yeast

Directions:

1. Combine all ingredients, except olive oil, in a food processor. Process ingredients until finely minced, adding in the oil slowly as you continue processing.
2. Once the mixture is thoroughly blended, store it in the refrigerator in a mason jar or a similar glass container.

Barbecue sauce

Ingredients

• 2 cups ketchup
• 1/3 cup apple cider vinegar
• 1/3 cup brown sugar
• 1 tbsp pure maple syrup
• 1 tbsp coconut aminos
• 1 tsp hot sauce
• 1 tsp garlic powder
• 1 tsp dry mustard
• 1 tsp freshly cracked black pepper
• 2 tsp smoked paprika

Directions:

1. Whisk all ingredients together in a saucepan over medium heat.
2. Once the mixture begins to boil, reduce heat to low and allow the mixture to simmer.
3. Once the sauce starts to thicken, turn off of the heat and allow it to cool.
4. Store in a glass container with a lid in the refrigerator.

Salad Dressing

Ingredients:

• 1/2 cup balsamic vinegar
• 3/4 cup olive oil
• 1 tbsp Dijon mustard
• 2 tbsp water
• 1 tsp pure maple syrup
• 1 tsp minced garlic
• 1 tsp freshly cracked black pepper

Directions:

1. Blend all ingredients in a food processor until smooth.
2. Store in an air-tight container in the refrigerator.

Hot sauce

Ingredients:

• 20 cayenne peppers
• 1 cup white vinegar
• 1/2 cup lemon juice
• 4 tsp garlic, minced
• 1 cup tomato, diced
• 1/2 cup onion, diced
• 1 tsp freshly ground black pepper

Directions:

1. Slice tops off of peppers and toss all ingredients in a saucepan.
2. Bring to a boil and reduce heat to simmer. After 10-15 minutes, peppers should be tender.
3. Pour all ingredients in a blender and blend until smooth.
4. Place hot sauce in an air-tight container and store in the refrigerator.

What are some of your favorite summer recipes?  Which condiments are a must for those recipes?

Walk into the produce section in any reputable supermarket and you’re likely to notice a rainbow of colors. It’s not just about aesthetics, though; the colors of each fruit and vegetable you eat carry a far deeper meaning and significance than you might think. Each color represents various plant compounds that can benefit your health. Not surprisingly, the brightest hues indicate an abundance of nutrients.

Armed with this knowledge, you can intentionally create meals every day that encompass a broader spectrum of nutrients. We’re going to look at the bounty of vitamins, minerals, and antioxidant components brimming from each bright and colorful fruit and vegetable group. As you eat your way through a rainbow of colors each day, relish the significance of each color group as you press toward achieving your health goals.

Red

When it comes to red-hued produce, you’ll find a bounty of benefits. Two specific compounds merit your attention:

1. Lycopene, a carotenoid (a fat-soluble pigment) you find in tomatoes and bell peppers. Lycopene can help keep your heart healthy, your eyes strong, and your cells healthy and thriving.
2. Anthocyanins, the pigments that give red, purple, and blue plants their rich coloring. In addition to being antioxidants and fighting free radicals, anthocyanins have anti-inflammatory, anti-viral, and anti-cancer properties.

A couple of rogue non-red veggies–carrots and asparagus–also contain lycopene. Beets, radishes, strawberries, cherries, red onion, and watermelon–among other produce–boast a slew of nutrients and antioxidants, such as vitamin A (beta carotene), vitamin C, manganese, and fiber. 

Orange

Orange fruits and veggies give your body essential alpha-carotene to fight illness, improve skin, and keep your eyes healthy. They also contain beta-carotene for antioxidant benefits. Both alpha- and beta carotene are precursors of Vitamin A.

Beta carotene is a red-orange pigment found in plants and fruits, especially carrots and other colorful vegetables like sweet potatoes, pumpkin, and acorn squash. Orange produce can also help to boost your immune system, fight free radicals, and build healthy bones and joints.

Yellow

Fresh foods that are yellow or yellow-green contain lutein and zeaxanthin, two important antioxidants that protect our eyes from rogue molecules known as free radicals. When left unchecked, free radicals can wreak havoc on our cells, ramp up the aging process, and usher in chronic diseases like heart disease, cancer, diabetes, and Alzheimer’s.

Lutein and zeaxanthin work like a natural sunblock by sopping up excess light energy, especially from the blue light emitted by our computers and other tech devices. These two antioxidants defend our eyes against damage from conditions such as age-related macular degeneration (AMD), cataracts, and diabetic retinopathy. They’re also great for heart health.

Yellow summer squash and avocados are very obvious–and delicious–choices for consuming lutein and zeaxanthin. However, there are–again–a few rogue veggies that contain these antioxidant warriors but don’t really fit that “yellow” category. Examples: orange bell peppers, mustard greens, and peas.

Green

We find phytochemicals (chemicals that originate in plants; “phyto” means “plant” in Greek) in all green produce, so you have a plethora of green fruits and veggies to choose from. Plants produce phytochemicals for their own protection, but these chemicals also help humans to fight illness and naturally detoxify our bodies.

There are more than a thousand known phytochemicals, so we can never go wrong with a diet that is heavy in green vegetables. Green produce can also help to boost your metabolism and keep you full longer. Go for broccoli, kale, Brussels sprouts, spinach, and arugula. Incidentally, cauliflower, although white in color, is another rogue veggie that shows up as part of this group!

Blue

Purple produce is also lumped into the “blue” category. With these colors, you’re getting anthocyanins, the pigments that give red, purple, and blue plants their rich coloring. Blue produce also contains lutein, zeaxanthin, resveratrol, Vitamin C, fiber, flavonoids, ellagic acid, and quercetin.

Adults who eat purple and blue fruits and vegetables have reduced risk for both high blood pressure and low HDL cholesterol (the “good” kind). In addition, consumers of blue produce are less likely to be overweight.

What other benefits can you expect from eating blue foods? They are great for tamping down inflammation, they boost the immune system, they support a healthy gut, and they can help limit the activity of cancerous cells throughout the body.

Beets, eggplants, blueberries, grapes, and purple cabbage are among the top stars of blue produce. They help prevent blood clots and delay the aging of your cells. Some research even suggests that consuming more blue produce can slow down the onset of chronic illnesses that we all want to keep at bay.

White

Light green and white produce tend to be lumped together because both contain allicin, a compound found in garlic and some other white produce. They come from the allium family (the word allium is Latin for “garlic”), which includes onions, leeks, scallions, chives, and shallots. We use these white and green produce to make stews, soups, and sauces, as well as to garnish our dishes. Allicin is a potent antimicrobial compound that fights disease, helps reduce blood pressure, blocks platelet aggregation, and boosts immunity.

Which color group of produce do you need to add more to your diet?