The Slick Switch- What’s Starving Your Mitochondria?

It has been said that edible oil has reached the height of being a $100 billion industry. In the 1880s the extraction process for corn oil was invented from the by-product corn germ, which was routinely disposed of. Close to the turn of the century in 1898, corn oil was introduced as a cooking oil and sales went through the roof. Along came Crisco (crystallized cottonseed oil), canola, walnut, soybean oil, rapeseed, as well as sunflower oil. So why are these oils so toxic as opposed to olive oil, coconut oil and butter?

Well it turns out that the process of extracting these oils via heating and just the oils sitting on the shelf in the light causes oxidation to occur. This changes the structure of the oil or fat. All of these poly-unsaturated fats/oils undergo this process. So why is oxidation bad? Basically oxidation causes death to cells. You can see it when certain foods are left sitting out and the color changes and the smell of them is undesirable, such as meat, fresh fruits and vegetables. The same can be said as when metal rusts. Well it turns out that the more easily our cells are to oxidize, the easier it is for us to quickly age or even die. A diet high in these poly-unsaturated oils or fats make our cells easier to break down or die. A diet high in fats or oils harder to breakdown such as the saturated oils like butter, olive oil and coconut oil help with longevity as they are much less susceptible to oxidation.

In 1961 the AHA recommended the switch from saturated fats like butter or those found in animal fats to poly-unsaturated fats like vegetable oils to prevent heart attack and stroke; however, this was not based on any sound evidence. There was no correlation before this with rates of heart attack and stroke and use of animal fats! It was just a way to use by-products plus make food, if you could call it that, more readily available (processed) and cheap.

Yeah, the fact that the public could be manipulated like this on such a mass scale had that affect on me too. No sound evidence, as a matter of fact the AHA and other so-called scientists were able to promote and implement this change for decades….and just now light is being shed on the falsity of it all.

So I began this post with my title concerning what’s starving our mitochondria, the powerhouses of our cells. We use food and oxygen to make ATP that powers the body. Enter in the culprit linoleic acid (LA/poly-unsaturated fat/oil) or Omega-6. This is the main make up of these poly-unsaturated fats. These poly-unsaturated fats damage the mitochondria. A chain reaction occurs and a part of our mitochondria called the cardiolipin is affected. Thus, these poly-unsaturated fats are strongly linked to diabetes, heart disease, inflammatory complications, Alzheimer and aging and it’s becoming more clear as research continues. Oleic acid on the other hand, is the main make up of saturated fats/oils such as the good ones like butter and olive oil. The more of the linoleic acid our bodies are made up of correlates with a shorter lifespan.

Some may bring up the notion that high cholesterol is the culprit but that I will save for another post. There are many clinical trials that have been done but a lot of the data has not been shared in it’s entirety, leading us for many years to believe the statements made by the AHA as well as the government.

So in Summary:

*If you must fry your food, fry with butter or coconut oil

*Avoid us of polyunsaturated oils/fats such as those high in linoleic acid (i.e. vegetable oils- corn, canola, walnut, soybean, rapeseed, sunflower). Even unheated they still are not healthy. They have already gone through heating, bleaching and acid washing before they reach our dinner tables

*Avoid processed foods because these are usually full of poly-unsaturated fats (those made of mainly linoleic acid)

Video by YouTuber ” What I’ve Learned” The $100 Billion Dollar Ingredient Making Your Food Toxic”

I leave you with a great summary video of what I have posted today. I hope you will investigate this issue more and find a healthy alternative to poly-unsaturated fats/oils that you can use instead.

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Quick Pesach (Passover) Prep Tips

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Pesach was great! Continued Chag Sameach!

Preparing our homes and minds for Pesach can be overwhelming because usually there is so much to be done and in such a busy society with work, family and other obligations, it leaves little time to complete these much needed tasks. Once again I find myself in a situation in which there is less than a week to go and I feel that I’m not close enough to my goal of finishing as I’d wished. Well don’t panic, hopefully this will help you as it helped me as I recently reprioritized my work:

Removal of Chametz & Cleaning

Prioritize your cleaning. Take heed to what we are commanded to do: Exodus 12:14-17

14 “This is a day you are to commemorate; for the generations to come you shall celebrate it as a festival to the The Most High—a lasting ordinance. 15 For seven days you are to eat bread made without yeast. On the first day remove the yeast from your houses, for whoever eats anything with yeast in it from the first day through the seventh must be cut off from Israel. 16 On the first day hold a sacred assembly, and another one on the seventh day. Do no work at all on these days, except to prepare food for everyone to eat; that is all you may do. 17 “Celebrate the Festival of Unleavened Bread, because it was on this very day that I brought your divisions out of Egypt. Celebrate this day as a lasting ordinance for the generations to come.

We usually take this time to do what we call ”Spring Cleaning” but what’s of the utmost importance is getting the chametz out of our dwellings. All items that are not marked ”kosher for passover” or that consist of chametz/leaven/yeast should be disposed of and removed out of our dwellings. If we keep the plan simple, it’s not as overwhelming.

My simplified checklist for cleaning beginning 2-3 weeks prior to Passover:

  • All bedrooms weeks before: move furniture from walls, take down and wash any window treatments/decor, clean all hanging art/items and free-standing items (example: lamps), clean light fixtures or ceiling fans, clean air conditioner units and if need change out the air conditioning unit filters. Clean all mirrors. It’s also a good time to clear out your closet, dressers and end tables of unused or unneeded items. At least the week before be careful to isolate all eating to your kitchen to ensure you are not carrying chametz all throughout the home.
  • Shared spaces: Living room, laundry room, other shared rooms- same routine as bedrooms except when there is furniture like sofas or a cushioned chair, remove the cushions or pillows and use a brush to get all chametz, even turning over the furniture to thoroughly check. Bookshelves, cabinets and all items should be cleaned, dusted off. In the laundry room it’s good to get inside of your washing machine and give it a good wipe down to make sure no hidden mold/mildew is missed. Again, at least the week before begin to isolate all eating to your kitchen.
  • It’s worth buying a new welcome mat, especially at this time of year.
  • Windows, shutters, blinds….etc.- I always save until the week before due to a dust storm that usually hits Israel right before Passover.
  • Painting: It’s great to refresh your house inside with a new coat of paint if time permits. Nothing to go crazy about. Minimum clean white walls with a mild diluted bleach cleaner or colored walls with a mild detergent safe for walls for a nice fresh look.
  • Cleaning & Kashering the KITCHEN & DINING ROOM: most likely this is going to take the bulk of the work because of the food items that are forbidden to be in our homes during the 7 days. General cleaning out of non-food cabinets/storage can be done weeks before. The week of I begin bringing out the food items that are chametz and isolating them to a box in the kitchen. I use whatever can be used from the box or the fridge days leading up to Passover. In all homes observing Passover a Bedikat Chametz or Check for Chametz the night of the 14th of the Hebrew month of Nisan should be done. Being careful not to buy any new food items that have chametz/not kosher for Passover is imperative the last days leading up to Passover.
    • Imperative to wash down and clean out all items from your food-containing cabinets, refrigerator or freezer, pantry, or other food-containing storage spots. Of course remove the food items before cleaning. Disassembling the shelves and drawers of fridge is a must.
    • Stove-top & oven- use an oven cleaner and make sure to read the directions. Gloves are usually required in order to protect your hands. If you have a self-cleaning oven this helps but I would still clean it. Disassemble the stove top and use a degreaser and oven cleaner to get it thoroughly clean.
    • Backsplash, tables, chairs, cabinet surfaces, counter-tops, walls- give all a good cleaning
    • Dishwasher- don’t forget to do a wash cycle on this and make sure to let it dry inside
    • Pots, pans, cooking utensils, blenders, crock pots, etc.- It’s great to have a set-apart set of all of these just for Passover. Some people buy a new set every year and throw the old one out or give it away. Some use one time use/disposable items. At some point you should thoroughly clean the ones that you know have been used for chametz. Boiling all items that can be boiled is also a great way to remove chametz.
    • Buy new cleaning sponges, mops, broom heads for use before and after kashering the home.
    • Clean your trash cans or buy new.
    • Mop your floors thoroughly. Vacuum carpeting thoroughly. If you own expensive rugs it’s worth sending them to the dry cleaner.

Again, keeping in mind where we started above with Exodus 12:14-17, so as not to drive ourselves crazy. We are commanded to not have chametz in our dwellings and not eat it at this time.

This is also a time to reflect spiritually

This time of year is not just about what we are forbidden to eat and to have in our homes. We should do some inner reflection about how we are not to be puffed up and how we should consistently seek humility, meekness and gratitude, therefore removing the leaven from our spiritual homes.

My fave food items and dishes that are Kosher for Passover (Pesach) & helpful link:

https://www.chabad.org/holidays/passover/pesach_cdo/aid/3971428/jewish/What-Is-Kosher-for-Passover.htm ⬅️ In this link you’ll see all that you need to have for a great Passover Seder.

Chabad’s short answer on ”What is chametz”?

Chametz (also spelled “hametz” or “chometz”) is any food product made from wheat, barley, rye, oats or spelt that has come into contact with water and been allowed to ferment and “rise.”

In practice, just about anything made from these grains—other than Passover matzah, which is carefully controlled to avoid leavening—is to be considered chametz. This includes flour (even before it is mixed with water), cake, cookies, pasta, breads, and items that have chametz as an ingredient, like malt.

Since we eat unleavened bread, make use of your matzot by making home-made pizzas, lasagna and quiche. Also the matzot make great snacks when you spread chocolate on them (just don’t over do it). This is my main food shopping list for Passover, although not every item that I buy:

  • Plenty of Eggs- boiled eggs, omelets and quiche (with crust made from matzot) are great meal options.
  • Matzot- yes you can make your own but why risk it….best to buy it with the Kosher for Passover symbol
  • Coconut (make sure marked Kosher for Passover)- makes a great sub for flour in dessert recipes like cakes and cookies, a good item to include in a breakfast dish.
  • Nuts- a variety of nuts are a great source of protein. They can be used in a variety of dishes or just eaten as is.
  • Potatoes
  • Potato flour if you just can’t stand not to have any flour in your diet is a great sub for regular flour.
  • Olives and pickles with the Kosher for Passover symbol (usually in olive oil)
  • Frozen veggies such as green beans, cauliflower, broccoli
  • Cabbage, Lettuce, a small piece of horse radish
  • Chicken, fish, turkey from a source you know holding a kosher certification
  • Any oils and seasonings (of course ensuring Kosher for Passover).
  • Parveh Ice Cream kosher for passover
  • Kosher for Passover Wine and Juice

Remember that this is a festival and to be joyful. Set a great Passover table with a fresh look! Enjoy the season while reflecting on how we can all be better in the year to come. Shanah Tovah and Chag Pesach Sameach everyone!!! As always, why not SHARE IT👍🏿 , LIKE💖 , REPOST♻️ , COMMENT🗬 and YES, SUBSCRIBE✅ by clicking Follow……Thanks so much for visiting, and please be a blessing and be blessed everyone!

Small But Potent Superfood

Coriander has multiple and powerful health benefits. It’s an excellent source of dietary fiber, iron, manganese, calcium, potassium, and magnesium.

Although not my focus at this time, just know that the leaves are very healthy as well, rich in Vitamin C, Vitamin K and protein. They contain very small amounts of phosphorous, calcium, thiamin, potassium, niacin and carotene.

Consider the mention of this potent little seed in the Scriptures:

The Children of Israel called the name thereof Manna: and it was like coriander seed, white; and tasted like wafers made with honey. Exodus 16:31

The manna was like coriander seed and looked like resin. The people went around gathering it, and then ground it in a hand mill or crushed it in a mortar. They cooked it in a pot or made it into loaves. And it tasted like something made with olive oil. When the dew settled on the camp at night, the manna also came down. Numbers 11:7-9

(Take into account the meaning of manna in Hebrew: food which according to the Scriptures was supplied by a miracle to the Children of Israel in the wilderness; it can also mean a usually sudden and unexpected source of pleasure or gain).

Watch this video for a quick summary of the Top 10 Health Benefits of Coriander Seeds posted by YouTuber, Sky world:

posted by sky world

How to incorporate Coriander Seeds into our diets:

There are many ways to incorporate this nutritious food into our diets. You can purchase your seeds from a health food store. Make sure the seeds are organic.

My favorite way to use it is as a tea with other foods such as ginger and lemon sweetened just slightly with honey. Boil the 1/2 teaspoon in a cup of filtered drinking water, let steep 5 minutes, drink and enjoy.

  • First and foremost, roast the seeds over low heat about 5 minutes then grind it into a powder, the finer the better. The heat releases the oils and aroma.
  • Store the powder in a cool and dry place.
  • You can use about 1/2 teaspoon of the powder daily to a few times a day in a tea with honey and lemon, sprinkled over savory meals, in a smoothie or yogurt, soups, gravy or whatever food you would like.
  • For making a much more potent tea, although the prep time is longer, the benefits are much more profound than using it as mentioned above. When time permits, I like to make it in the manner seen in the video below by YouTuber Aasai Rasai Recipes, except I add fresh ginger as well as powder ginger to it with a tablespoon of tumeric. 😋. Sweeten with honey or your favorite natural sweetener as desired. You can scale your proportions up or down for the amount you want to make.
by YouTuber Aasai Rasai Recipes

I’d love to hear how you use Coriander seeds or leaves and what your experience is with this potent little superfood that the Most High has blessed us with. As always, why not SHARE IT👍🏿 , LIKE💖 , REPOST ♻️, COMMENT🗬 and YES, SUBSCRIBE✅ by clicking Follow……Thanks so much for visiting, and please be a blessing and be blessed everyone!

How to Minimize a Few Huge Invisible Health Hazards

I don’t know very many people that would deny that radiofrequency radiation from any source is a health hazard; to what degree is arguable because it has been difficult to get the funding and give a voice to those who are doing the independent research that it takes to make the mainstream healthcare, scientific, manufacturer and governmental organizations pay attention and make immediate changes to make safer products and make our environment as safe as possible.

So why is this a health risk for us:

  • higher risk of brain and other types of cancers
  • lower sperm counts
  • migraine headaches
  • you may encounter changes in your nervous system, brain and metabolism
  • fetal developmental changes may result as well

Although this video is a bit dated, it is still very relevant and the research base is sound. Dr. Devra Davis is an expert on electromagnetic radiation from mobile phones and other wireless transmitting devices. She outlines in this video the evolution of the cell phone and smartphone as well as the hazards and includes a bit about other devices as well. The visuals in this video were quite unsettling to me. Please take a look.

Video by The University of Melbourne, speaker Dr. Devra Davis

So how to we reduce our exposure to these hazardous radiofrequencies? See the list below by Dr. Devra Davis’ lecture and the below video from “Environmental Working Group (EWG) and please share this information with everyone you know, love and care for. Also to see the latest research visit: www.ewg.org/cellphone-radiation

Video by Environmental Working Group (EWG)

Dr. Devra Davis’ list of how to reduce our exposure:

Source: Dr. Devra Davis

As always, why not SHARE IT👍🏿 , LIKE💖 , REPOST♻️ , COMMENT🗬 and YES, SUBSCRIBE✅ by clicking Follow……Thanks so much for visiting, and please be a blessing and be blessed everyone!

Eggxtraordinary Food Item for Health

Eggs have been one of the food substances at the center of controversy for at least the last few decades. Are they healthy for us? Is there a cholesterol issue? What nutritional value to they bring to the table? How many should we eat per day without it being unhealthy? Well I want to dive into this subject and shed some light on the answers to at least some of these questions.

Let’s first watch this video by Dr. Eric Berg, a physician who has been very dedicated to study foods and how to best use them as disease prevention and to keep at optimum health naturally.

Dr. Eric Berg Why I Eat 4 Eggs Daily and WHY YOU SHOULD TOO

Let’s now look at the nutritional value as well as the benefits of eggs:

First of all it’s preferred to eat eggs from hens or chickens organic, pasture raised and fed with organic grains such as barley (not corn or soy fed/gmo)
  • Choline from eggs is essential to our diets. Most people do not get enough in their daily intake. It’s found in meats, eggs and certain vegetables. Choline regulates crucial bodily functions such as forming cell membranes and helps our neurons (brain cells) to communicate. It may even improve memory and cognitive function and reduce the risk of ischemic stroke. The recommended daily intake is 125-550 mg per day
  • Eggs contain multiple B vitamins, especially B12 which is highly important in helping to keep our blood and nerve cells healthy and helps to make our DNA, the genetic material in all of our cells. Vitamin B12 also helps in the prevention of megaloblastic anemia.
  • It also contains vitamin A, D, Iron, Folate, Riboflavin and vitamin E. Although not a lot of calcium (2%) you will receive at least some from one egg.
  • Eggs help with satiety as well and are very keto diet friendly!
  • Eggs can be used on the skin to fight wrinkles, for the nails to help strengthen them
  • HDL (the healthy cholesterol) is also increased by eggs and the LDL (unhealthy cholesterol) is not increased. This has been very controversial for many years.
  • It’s a very versatile food item. Take my egg salad that we have every Shabbat for example, as pictured in the feature pic of this post. It’s full of vitamins and minerals from the eggs as well as the hummus, brewer’s yeast, seasonings like turmeric, black pepper, cumin, parsley, cilantro, and an assortment of chopped fresh veggies. Quiche is another great recipe with eggs at the center of the dish.

I hope eggs will be something that you will consider incorporating into your diet if you have not already been enjoying this tasty and versatile little food item that is so beneficial! Feel free to comment on this post by sharing your ideas on how you eat your eggs or any helpful recipes.

As always, why not SHARE IT💖 , LIKE👍🏿 , REPOST♻️ , COMMENT🗬 and YES, SUBSCRIBE✅ by clicking Follow……Thanks so much for visiting, and please be a blessing and be blessed everyone!

Dangerous Food Combos to Avoid🙅🏿‍♀️

On our journey to become healthier, of course, I have been concentrating a lot on food and nutrition, however, have you ever thought about the combination of the foods that you eat or even the order in which you eat your food? Some years back, a very wise friend told me that some of the things we eat in our modern culture and the order in which we eat them in can lead to a slow death. Sad to say, it took a while for me to begin seriously researching this, but it stuck with me over the years.

I had a thought recently💭; could there be a health advantage to serving meals in courses? For example, a five course meal would consist of soup/hors d’oeuvre, followed by an appetizer, then salad, main course and last dessert. Meals can feature even up to 12 courses (now that’s overkill). This concept would definitely assist us in separating various foods that have no advantage to being ingested together and could even be harmful to our health. Take a look at this short video below from “Health Hacks” to see what I’m referring to:

Some points to remember:

  • 1-Drink your water 10 minutes before your meal. Avoid drinking juice with meals altogether. Your body’s effectiveness in digesting foods will be impaired because your stomach enzymes become diluted.
  • 2-Avoid fruit and meat together. The protein will detain the fruit in the digestive system instead of passing through quickly as it normally would and it will ferment.
  • 3– Avoid Yogurt with fresh fruit: if you love yogurt, eat unflavored yogurt without color at room temperature and enjoy it with cinnamon, raisins and honey. The bacteria in yogurt will act on the sugar in various fruits. This results in toxins in your system. These toxins can cause all sorts of allergies and symptoms of allergies.
  • 4– Cereal with milk and orange juice- Milk and an acid together such as orange juice will curdle the dairy and destroys the enzyme found in the starchy cereal. Space these foods out by at least one hour. Hemp and Oat Milk are great alternatives to cow milk. Also avoid lemon and milk (see below video).
  • 5-Banana and milk- This combo will not sit well in your stomach…you’ll have a heavy feeling. Another opportunity to sub in oat or another plant-based milk.
  • 6– Tomatoes/fruits & Pasta, fruits and starchy foods, and meat/protein plus carbs: fruits digest easily but carbs like pasta, rice, etc. take a while to break down. Fruits can get delayed in the digestive tract and ferment when they would otherwise pass through and be digested quicker. Along these same lines anything with sugar combined with protein- sugar can act on the protein digesting enzymes, thus, reducing the enzymes’ performance. As a result, food can take a very long time to digest.
  • 7-See Dr. Berg’s video below on the process of Protein +Sugar/Refined Carbs = AGE’s or Fat + Sugar/Refined Carbs = AGE’s (AGE’s are Advanced Glycation End Products as a result of combining these foods, especially heating them up….cooked or in the body). Listen to these tips:

Another short video below about other food-food combos to avoid and food-medication combos to avoid from YouTuber “Keto Diet Plan AZ”.

I have no doubt that all of us have some degree of undigested food in our intestinal tracts 🤢, but the healthier we eat, intaking the right foods and in the right combinations and proper order, the cleaner and healthier our digestive tracts will be. We will begin to develop a healthy microbiome. Our elimination will also become more regular. Almost every time we eat a meal we should expect to eliminate. We also must keep in mind to eat to live and not live to eat. The proper portion size is key to maintaining a healthy weight as well. DON’T EAT UNTIL YOU’RE STUFFED! Let’s keep learning together how to turn back the clock naturally and live longer!💪🏿

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Promoting a Healthy Microbiome

Many of us have probably heard of or are using probiotics. Probiotics are microorganisms introduced into the body for their beneficial qualities at a specialized dose. It’s actually a Greek word meaning for life. Usually they are organisms from the lactobacillus or bifidobacterium family. They come in the form of powders, pills and capsules. We ingest these microbes live and they make their way down into the intestines where they battle to become a part of the occupants on the lining of our intestines. They then can fight our harmful bacteria by releasing substances that go against them. Probiotics can also prevent the release of toxins from harmful bacteria in our gut. They can even help to regulate our immune systems. The acids that the probiotics make promote good bacteria and inhibit inflammatory bacteria. They break down the undigestible fibers that we eat to make short chain fatty acids (which is literally the micro-poop of the bacteria). Our gut then uses these short chain fatty acids as energy for the cells of our intestines. This then gives off chemical signals that build the intestinal barrier and reduce inflammation.

Who Should Use Probiotics:

  • Definitely if you are put on a course of broad spectrum antibiotics and to prevent antibiotic associated diarrhea. While antibiotics cure infection, they wipe out also the good bacteria in our gutt that helps to keep the microbial system in balance.
  • If you suffer from bacterial vaginosis
  • It has been shown to be beneficial in recurrent abdominal pain in children of no known origin
  • Research is growing in the areas of Gestational Diabetes and Ulcerative Colitis.
  • To optimize wellness and gutt health it can also be used but if you are immunocompromised or critically ill this may not be such a good idea for you.

So what about PREbiotics? What’s the difference?

Prebiotics are compounds in food that induce the growth or activity of beneficial microorganisms such as bacteria and fungi. Prebiotics are a group of nutrients that are broken down by gut microorganisms. Here is just a starter list of prebiotics found in these fibrous and easily accessible foods such as:

  • Onions
  • Jerusalem artichoke
  • Garlic
  • Leeks
  • Flaxseeds
  • Apples
  • Asparagus
  • Wheat bran
  • Seaweed
  • Oats
  • Cocoa
  • Burdock Root
  • Barley
  • Bananas
  • Dandelion greens
  • Most of all, cut down as much as possible on routine eating of processed foods of any kind. Meats, carbs, etc. Prebiotics comes from whole and nutritious foods. 🙌🍎🍌🥬🧄🧅

Amazingly, there has been recent research to show that THERE IS A MICROBIOME IN YOUR BRAIN!!!! 🧠These are the same bacteria found in our guts. Dave Asprey, author of the book ”Super Human” says that people that age well and live long have way more diversity of bacteria in their guts. He also speaks about intermittent fasting and how it helps to promote a healthy gut lining and a specific type of bacteria. This bacteria is responsible for keeping inflammation down in our guts and eats & refreshes the mucus in our guts. We must eat the correct foods to make this healthy and NOT EAT sometimes….i.e., intermittent fasting.

Watch this short video by Nourishable to help to understand Probiotics and Prebiotics and how they have been proven to be beneficial.

Begin to research and compile your own list of foods. My above list is just a start. Ther are many options but hopefully this will get you to looking closer into the subject for yourself and developing a more healthy relationship between you and your bacteria in your body.

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Lose Fat Keep Muscle Mass Plus a Few Food Hacks

Keeping a healthy weight is more challenging than ever for most of us these days. Technology has made it easier in today’s times to be more sedentary. The temptation of fast food and it’s mass availability has made it’s way into the average household to the point where for some, cooking is out of the norm. We are challenged more than ever to incorporate exercise and healthy eating habits.

But what happens if we gain unwanted pounds and we desire to get to a healthy weight? Where do we start and how do we know what that weight is? Below is a quick way to calculate how many calories you need to intake in order to lose weight, taking into account your goal weight and level of activity.

Step 1:

(Ideal body weight meaning 5 pounds less of what you want)

Photo Credit: Rachel Ray Show, Dr. Ian Smith, “A Doctor’s Guide To How Many Calories You Should Be Eating To Lose Weight”

There is also a BMR (Basal Metabolism Rate) Formula which is more complicated but you can also use to calculate your needed calorie intake for weight loss.

  • Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
  • Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
  • (1 pound= 2.2 kilogram for conversion; 1 inch = 2.54 cm)

(above credit for calculation from: https://www.garnethealth.org/news/basal-metabolic-rate-calculator )

➡️Or push the easy button⏺️ so to speak and fill these parameters out with your personal data and let it calculate your BMR from the site below:

https://www.verywellfit.com/how-many-calories-do-i-burn-every-day-3495464 💪🏿🍉🥗🍎🐟

By the calculations for my gender, height, weight, activity level and age, I need to intake no more than about 1,650 calories in order to maintain my current weight. About 2 pounds per week is a healthy goal for most of us for weight loss.

Step 2:

The majority generally need to take in about 500 calories less in order to lose weight and about 300 or more to gain weight. This means for me that if I desire to lose weight, I need to take the above 1650-500= 1,150 calories per day. This number is just your starting point. It is up to you to fine tune it depending on how you feel and the appearance that is satisfying to you.

Step 3- Remember also these important keys:

✔️exercise at least 3-4 times a week such as brisk 40 minute walks, ✔️some form of resistance training for maintaining muscle, ✔️at least 7 hours per night of sleep ✔️and drinking your water goes a long way to help you on this journey. ✔️Intermittent fasting is very key. If you can fast for 14 hours and eat 10 hours you will receive great benefits. Make it a part of your day to day lifestyle. It’s not as hard as you think. See my previous post! ⬇️⬇️⬇️

Please comment back if you have any weight loss tips or your success story. Even if it’s small progress. It’s great to share and encourage others.

I want to also share some food hacks that are essential in my household and have helped me on my journey to maintaining a healthy weight.

A few are a bit more expensive but well worth the money when you notice the results and health benefits.

  • Coconut Sugar: a great sweetener to replace white or brown sugar because it’s less likely to result in blood sugar spikes. Each serving contains a small amount of inulin, a type of soluble fiber which helps to stabilize post-meal spikes. Also rich in iron, zinc, potassium and calcium. This helps me to not crave sugar and I feel satisfied. I use it for baking and sweetening most things in small amounts.
  • Veggie & Fruit Smoothies: Juice fresh fruits and veggies such as frozen kiwi or an alternative with beetroot, carrots, celery, and apple. Keep the pulp in your smoothie!!! The latter 4 ingredients combined help with weight loss, provide vital nutrients for overall health and muscle maintenance among many other things. Also helps with satiety so lessens cravings.
  • Decreasing sodium for healthy heart, arteries and blood pressure. Increasing potassium to prevent excess fluid retention, sheds pounds, builds muscle, balances electrolytes, promotes kidney health and aids metabolic activities.

Well I really pray this will help someone on their weight loss journey and lead to better health. 🙏🏿 As always, why not SHARE IT💖 , LIKE👍🏿 , REPOST♻️ , COMMENT🗬 and YES, SUBSCRIBE by clicking Follow……Thanks so much for visiting, and please be a blessing and be blessed everyone!

Don’t Lack This Essential Mineral

In this day and age, it is becoming more difficult to trust that we are getting the correct balance of nutrients and minerals from our diets in order to not only maintain health but to prevent disease and aging. Simple deficiencies such as the trace minerals like Zinc, just to mention one, can lead to very devastating health issues. It can also effect fertility. One of the most obvious uses that has become more apparent due to the Covid-19/SARS-CoV-2 (the causative virus) is to boost the immune system to help your body to prevent viruses from invading and to help the body to bounce back should you actually get a virus. Zinc is also involved in the function of about 300 enzymes that carry out important actions in the body. Let’s take a look at this video by Brainy Dose to reveal some warning signs that your body needs more Zinc.

So which foods are high in Zinc?

  • Red meat and Dark chicken meat- (unprocessed and of the best quality such as from grass fed animals): contains almost 5 mg of Zinc in about a 4 ounce serving
  • Broccoli- 1/2 cup of cooked broccoli contains 25mg of Zinc, not to bad!
  • Legumes- Chick peas, lentils and beans (remember to soak them to increase Zinc’s bioavailability/amount absorbed and usable by the body). About 100 grams of lentils will give you about 12 % of the daily amount of Zinc required.
  • Seeds- Sunflower, Flax, Chia, Squash, Pumpkin and Sesame Seeds are a great source of Zinc but the number one seed that packs the most is Hemp Seed. Hemp seed contains about 10 % of the daily requirement for women and about 15% for men in just one tablespoon.
  • Nuts- A high source of Zinc is found in Cashews and they contain about 15% of our daily Zinc needs in 1 ounce/28 grams.
  • Dairy- I’m not big on dairy but if we are going to share the top list, it’s a good source of Zinc. Cheddar Cheese tops the chart as providing 28% of our daily Zinc needs in about 100 grams. Also 8 ounces of low-fat yogurt contains about 20% of our needs.
  • Eggs- Not a bad source….1 large egg will give us roughly 5% of our daily Zinc requirements.
  • Potatoes- Each large potato contains about 1 mg of Zinc, about 9-10% of our daily needs.
  • Whole Grains- These would be a great source but because like legumes, there is an absorption problem due to the phytates binding up the Zinc. They still make the list despite that. Some examples include quinoa, oats and rice.
  • Dark Chocolate- 100 grams/3.5 ounces of at least 70% dark chocolate contains about 30% of our daily needs. A huge source of Zinc!

The above foods are rich in other things but for now our focus is on Zinc. When these are added to our daily diets in a variety, it is possible to meet our daily requirements of Zinc.

Check out this link and download the ”Food Monster” App for over 15K vegan and allergy friendly recipes to get started on furthering your journey to wellness!!! https://www.onegreenplanet.org/foodmonsterapp/

If I take a supplement, how much is needed?

It is always best to get our nutrition from our food. If you truly feel that you are not getting enough and want to supplement temporarily or long-term due to underlying conditions, this is how much we generally require:

Men: 11 mg per day

Women: 8 mg per day, if pregnancy 11 mg per day, if breastfeeding 12 mg per day

Some people may be at higher risk including: young children, the elderly, teens and pregnant/nursing women.

If you begin taking a supplement, just know that you can over do it. It’s always recommended to speak to your healthcare provider before starting any supplement. Signs of Zinc overdose/toxicity are: headache, fever, passing out, feeling sick, vomiting, blood in your vomit, diarrhea and black feces. All of these are due to copper overload that can result from too much Zinc.

Try my original Broccoli-Mushroom Patties

Directions:
1 Head of fresh broccoli-blended
plus 5-6 portebella mushrooms-finely chopped.
Season like meat with a bit of paprika, salt, black pepper, about 1/4 teaspoon of sesame seed oil, granulated garlic, cumin, a pinch or 2 of dried parsley (all to your taste).

1 clove chopped fresh garlic
3 tablespoons chia seeds
Half a cup or more plant based milk/ drink (add last as much or as little that’s needed for thick patty consistency)
Spelt flour to add texture, about a cup ( can sub other flours but avoid white)
One egg- so ok, not 100% vegan but I still eat eggs sometimes😊

Mix well, bake on olive oiled parchment paper or glass/clay pan
10-15 minutes both sides. Will have a golden-brown color to it with the green broccoli color peeking through.

Optional: Saute onions and bell peppers in olive/avacado oil and serve on pita bread (drizzled with zaatar & olive oil) with your patty and chumus, in a tortilla or whatever you’d like. Add avacado on the side.

Delish!😊

As always, why not SHARE IT💖 , LIKE👍🏿 , REPOST♻️ , COMMENT🗬 and YES, SUBSCRIBE ✅by clicking Follow……Thanks so much for visiting, and please be a blessing and be blessed everyone!👩🏿

Fast Your Way to Health

Fasting has been done for over 1,000s of years. Major religions and cultures have built-in fast days as a matter of fact. For example, in Judaism you have a 24 hour fast called Yom Kippur. In the Muslim Religion you have Ramadan from dawn to sunset and in Christianity Lent is practiced. It seems that all of these recognize that a cleaning out so to speak is beneficial. I have been doing intermittent fasting on almost a 12 hour schedule for at least 2 years now without even knowing initially that this is what I was doing.

If you trace the source of most diseases and illnesses, they come from some type of imbalance in the body, whether we have too much or too little of something. Fasting is becoming more utilized because of the new information being uncovered such as obesity leading to Type 2 Diabetes which is just the body’s inability to regulate insulin. It’s something that we do daily like breaking the fast each morning or some time during the day after a night of sleep, but we don’t even think about it. Growing research by a few pioneers who are or have spoken out on this topic, such as Dr. Jason Fung, Dr. Eric Berg and the dearly departed Dr. Sebi (who focused on cleansing more so) have the results to back it up. Please see this video by Dr. Jason Fung that explains the concept more in-depth and the benefits of Intermittent Fasting and the stages as the fasting time is prolonged. He has other worthwhile videos as well on getting rid of diabetes.

He describes that if you can get through the 2nd day of fasting, the body begins burning fat and is feeding itself and you begin to feel like you can go on forever, however, it depends on your goal how long you do this. He speaks about the health benefits and the length of fasting according to the goal. I want to show you a few of his high-lights of the video that make it easy to understand the many benefits of intermittent fasting and fasting in general.

Credit due to Dr. Jason Fung, Video on Intermittent Fasting (Complete Guide to Fasting)

So why doesn’t just decreasing calories work???? There’s tons of experimental evidence that has shown that you will initially lose weight but then you will plateau, your weight will begin to rise again, you will have less energy and feel hungry and the method fails. The body will begin to lower your metabolism to match what calories you are taking in so that you don’t die. It’s a built in protective mechanism. The basal metabolism need for most adults is 1400 calories/day in order to keep all of the organs functioning, blood flow and just overall functioning. With intermittent fasting, our body starts to burn that stored food instead of what you eat several times per day the way the majority eat. GIVE YOUR BODY A CHANCE TO GET TO THE STORAGE AS OPPOSED TO CONTINUING TO FEED IT NEW CALORIES!!!!! This is the key. Your basal metabolism will not drop with this method but will drop if you use the method of reducing calories permanently as a method for weight loss.💡🤔 See the below summaries for more details.

Credit due to Dr. Jason Fung, Video on Intermittent Fasting (Complete Guide to Fasting)

The huge metabolic advantage of intermittent fasting is using the storage of fat. It’s about lowering the insulin with foods that don’t increase insulin and the glycemic index. Let your body digest this overstock so to speak. Also, by decreasing insulin, you begin to see how the above major diseases can be avoided and even reversed.

Dr. Fung also speaks about autophagy as one of the huge benefits of doing intermittent fasting, and not only to prevent/reverse disease and arriving at a healthy weight, but also as you lose weight, it helps to eat away at damaged cells and regenerate new healthier cells. The result: YOU WON’T SEE NEARLY AS MUCH LOSE SKIN AS YOU LOSE THE POUNDS!!!

Credit due to Dr. Jason Fung, Video on Intermittent Fasting (Complete Guide to Fasting)

Main points I would like to leave you with:

  • Remember that if your insulin level is high, you’re storing. If insulin is kept low, you’re in a burning/metabolism mode. If you’re eating carbs and eating often, you’re most definitely stimulating insulin and storage is occurring.
  • ALL CALORIES ARE NOT EQUAL!!! There are foods that do not increase the glycemic index or won’t raise your blood sugar. Many of these are a part of the paleo, keto or low-carb diet. These are ancient concepts from a Mediterranean based diet.🥑🥥🥬🧄🍒🥗🍆🐟🍄Here is a great link to begin your research on these types of foods: Foods That Won’t Raise Blood Glucose
  • Severely decreasing your calorie intake may work temporarily but intermittent-fasting has been proven to be more effective, not only for weight loss, but for the above additional health benefits. Pick the right amount of time for you….12 hours, 16-18 hours, 23 hours or more.
  • WHO SHOULDN’T FAST? As with all health information, I don’t know your individual situation or medical history, but you should always consult your health practitioner. With that being said, Dr. Fung states that nursing or pregnant women, children, those under a BMI of 20 and if malnutrition is present.
  • Eat reasonable portions of all food that you intake, drink plenty of water (15.5 cups per day for men, 11.5 cups per day for women), maintain a regular exercise schedule (The Mayo Clinic recommends: 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly, or a combination of the two plus strength training for the various muscles two times per week).
  • If you are currently diabetic or pre-diabetic and seeking weight loss and need a more aggressive approach than diet, , there are many medications that can help with this as well. Please speak to your health care provider. Some of the new medications such as the SGLT-2 Inhibitors/Gliflozins such as Jardiance and Farxiga to name a few are used to lower high blood glucose levels in Type 2 Diabetes by aiding in the excretion of glucose in the urine so it’s not reabsorbed into the blood. It’s been shown to help with weight loss, lower Hemoglobin A1C (a marker for how well blood glucose is controlled), very well tolerated and low risk of hypoglycemia.

As always, why not SHARE IT❤️ , LIKE👍🏿 , REPOST♻️ , COMMENT🗬 and YES, SUBSCRIBE✅ by clicking Follow……Thanks so much for visiting, and please be a blessing and be blessed everyone!👩🏿