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!😊

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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.

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Do Detox Foot Pads Really Work?

On my journey to be as well and healthy as I can be, I’ve seen for years how to this day some cultures still use the feet as a way to draw out toxins from the body. This can be done through foot pads at night, wearing socks to bed with multiple food and herb ingredients to simply soaking the feet in a number of ingredients that have been reported to give people relief from many symptoms and ailments.

I was so curious that I actually bought the Nuubu Deep Cleansing Foot Pads to try them out myself. The cost of 30 pads was about 150 shekels (roughly $45-50) and that’s enough for 15 treatments/nights. I gave some to my children to try out just to compare our results, however, I’m the only one that stuck with it for several nights.

The so-called benefits of using these detox pads are as follows: 1) ridding the body of the accumulation of impurities from your system; 2) improves your level of immunity, metabolism and blood flow; 3) helps to deal with stress, relaxation and sleep quality; 4) fights insomnia and headaches; 5) improves general sense of wellness.

It’s been said that a picture is worth 1,000 words, but in this case, I’m not sure if the pictures really enhance my testimony at all. The concept of how these pads work is based on how we sweat out toxins. We get rid of toxins in many different ways and this is just one of them. Supposedly the feet sweat while we are sleeping and because the sweat glands are the most concentrated in our feet, this is thought to be the most effective place on the body to apply the pads for an overall detox. Take a look at my pics:

My Foot Detox Before and After Day 1 Compared to Day 6

It’s recommended to use the foot pads a minimum of 10 days…I only made it for 6. I did feel that I rested better at night, a deeper sleep and even began to feel some relief from foot fatigue and back pain from arthritis that occasionally emerges after a long day on my feet at work. Nothing though to do backflips over😏. I figured that for all of the money that I spent, maybe there was a much cheaper way to detox with foot pads. So I began to search and found that many individuals use some of the ancient customs such as onions and garlic and simply place a sock on overnight. I recall my Grandmother recommending this a few times for cold and flu as a young girl. Needless to say, these days using smelly vegetables in our socks is very repelling to us and those around us…lol….so most people won’t even try this method of detox.

Overall, I can say that buying my own foot pads and using the garlic, onion and herb method with or without vinegar is the method that I have chosen to use to continue my trial run with the foot pad detox method.

Recipe: Boil about a half of a finely chopped onion and a few cloves of garlic in a few cups of water and let sit until cool enough to be comfortable to use on the skin. Add a tablespoon of vinegar. Sift out and place the cut onions and garlic equally on each self-adhesive foot pad (can purchase from any pharmacy for minimal cost). Try not to get any of the sticky adhesive wet on the foot pads. You may want to put a thin sock over the feet in case of leakage. Then go to sleep! See what the pads reveal over time each morning and examine how you feel. As a bonus, you can use the liquid that was left over and place it in a foot soak so as not to waist your ingredients. See below several recipes that you can add this leftover liquid.

Also check out these recipes for homemade detox foot soaks. There are several available, pick one that suits you best. Maybe you already have the ingredients on hand in your cabinet.

https://www.organicfacts.net/recipe/foot-soak.html

Photo by Monstera on Pexels.com

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Don’t Let Your Diet Make You a Statistic

There is a lot of information emerging today about our food being our medicine. Unfortunately, it is much more of a challenge these days to maintain a healthy diet. We are so far removed from our thinking in the land, the rain and sun being our source of nutrition and survival. When was the last time you thought of a rainy day as a cause to smile or to be thankful verses it ruining your plans or outing?

The Scriptures state the following:

Deu 11:13 ‘And it shall be that if you diligently obey My commands which I command you today, to love יהוה your Elohim and to serve Him with all your heart and with all your being,
Deu 11:14 then I shall give you the rain for your land in its season, the early rain and the latter rain, and you shall gather in your grain, and your new wine, and your oil.
Deu 11:15 ‘And I shall give grass in your fields for your livestock, and you shall eat and be satisfied.

This is in reference to the Land of Israel and it’s people. As one that lives in the Land of Israel, it is such a joy to see the early and latter rains because it is a direct connection to our livelihood. Our diets were never to be chemicals that we can’t pronounce, GMOs and toxins that may taste good but do not nourish the body. As a matter of fact, we ingest substances that bring on disease such as diabetes just to name one.

Of the many chronic diseases caused by poor diet, Diabetes is one of the world’s fastest-growing diseases. It is so very preventable. Let’s take a look at it’s prevalence:

  • Currently about 415 million or more people suffer from Diabetes worldwide.
  • It’s been estimated that 700 million adults worldwide by 2045 will have Diabetes. (International Diabetes Federation [IDF], 2020)
  • China has the highest number of Diabetes accounts worldwide (116 million people), followed by India (77 million people) and then the United States (31 million people. (IDF Diabetes Atlas, 2019)

Although we have advanced in medical technology, the rate of diabetes and obesity continues to climb. We are seeing the effects of a poor diet in children and the age is getting younger and younger. So what simple things can we do, even starting today to help ourselves and our families to not be a statistic. This is not new information for most of you what I am posting but it will be a matter of just GETTING STARTED and not continuing to procrastinate and put it off until tomorrow. Take a look at this video on alternatives to sugar. Start today with joining those like myself that will never purchase sugar again.

Some research is emerging that has started to push for the classification of sugar as a drug. For those that overindulge, it may even meet the criteria for substance abuse and it is surely addictive.

Honey as a sugar alternative is quite controversial I’m finding, however, I use it the most in my household. I have learned to use fruits when baking as natural sweeteners, however, it is still hard to resist grabbing the brown sugar (that just has a touch of molasses and just a step up from regular sugar). Although the body breaks down honey slower than sugar and may not cause the insulin spike, it can be hard on the liver due to the amount of fructose. The calorie content of raw (unrefined) honey is a lot less and you need less of it to sweeten because it is so sweet. In moderation, we still receive the benefits of raw honey, such:

Honey is rich in antioxidants, may help decrease blood pressure, lowers triglycerides, promotes burn and wound healing and helps to suppress coughs. Although it contains the following nutrients and vitamins, you may have to consume a lot to gain huge benefits (ascorbic acid, pantothenic acid, niacin and riboflavin; along with minerals such as calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc), however, it’s better compared to the nutrients found in sugar…..which is nothing!

In summary, the first thing is to decide to get sugar out of your home and not to ever buy it again. Purchase a healthy, natural alternative, experiment with fruit to sweeten your snacks, desserts and cereals or things that you would normally want a bit of sweetness like tea. Take charge by making your food and drinks yourself from natural sweeteners. Find the one that suits you and your lifestyle best!

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Nature’s Relaxation Therapy

I know we’ve heard many times before that stress kills. In these days we are overwhelmed day in and out by so many external things outside of our control and also internal thoughts, fears, doubts, insecurities and more. Our faith can be shaken by the least of things, not to mention tragedy and problems that seem too enormous to bear. Well I hope to give some relaxation tips that work for me as well as natural ways such as herbs and minerals to help decrease stress and help you to relax.

Before we get into herbs and minerals, let’s talk about some simple things that can be done to decrease stress or to relax better. The following is a list of some of my personal favorites that work every time for me:

  • Meditation on the Word of The Most High: this one is of the utmost importance. I have a few favorites passages that comfort me, some of them from my youth that I saw my parents and Grandmother recite or read in times of trouble or stress.

Psalm 23 The Most High’s Prayer and Psalm 91 about messengers guarding those that are His in all our ways. This also helps us to let go and to submit to His will. Don’t trouble ourselves with things out of our control once we’ve done all that He has shown us to do.

  • Find a special place that you can go in or outside of your home that’s quiet and peaceful, even if it’s just 15-30 minutes and do one of your favorite things…..reading, walking, looking at nature, yoga, exercising, drinking a cup of tea, etc.
  • Make a list of the things that are stressing you whether it is a “TO DO” List or things you want to change and attack that list one day at a time. Give a time limit of how much time per day you will focus on those things and put the list away after each time out of sight.
  • Have a support group of family and/or friends that you can share things with. Don’t dump on them but from time to time it’s okay to let those closest to you know about your toughest problems. Who knows, they may have a healthy solution. Make sure these are trustworthy people and let their lives be the testimony for this.
  • Don’t take on other peoples’ stress!!!!! I can not stress this enough (no pun intended). If you can’t help someone, be there as a true friend to listen but it’s not your problem to solve. If there is something you can do to HELP, by all means, help but don’t make it your issue to solve.

Now that we have discussed those things, how about some info on natural herbs and minerals to reduce stress and relax. This video shares some great ideas but there are so many more. Hopefully this will get you started into searching for something that fits your lifestyle and preferences.

My favorites are Valerian Root as a tea or drops and Magnesium taken as a capsule. Lavender drops or Lemon Grass drops near your pillow works very well for a deep sleep. They are both relatively inexpensive and easy to find in your local pharmacy or health care store. As always, speak to your health care provider before adding any supplement to your diet.

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Amazing Health Benefits from an Underutilized Fiber Source

There are many sources of fiber that I have posted over the years such as Chia Seeds and Flax Seeds just to name a few; however, there is one in particular that seems to be resurfacing and gaining popularity. This potent source of fiber and also dense in nutrients is none other than Wheat Germ. It’s extremely economical, readily available and so easy to use and incorporate in our daily diets, no matter what your lifestyle. Take a look at this short video to see the amazing health benefits of Wheat Germ.

  • Supports Pregnancy
  • Boosts Muscle Health
  • Increases Athletic Performance
  • Boosts Immune System
  • Prevents Cancer
  • Prevents Diabetes
  • Improves Heart Health
  • Anti-Aging Properties
  • Improves Cellular Metabolism

 Research states that for every 1,000 calories of food we eat, we need 14 grams of fiber, according to the Dietary Guidelines for Americans. Each tablespoon of wheat germ contains about 2 grams of fiber. You should start slow at a tablespoon per day. I recently started including it in my smoothie, salads, pasta and other savory meals. I barely taste it if at all. This fiber combined with your daily intake of fruits and veggies will surely be a health booster. It is a great detox for the intestinal system.

I hope you’ll give this natural and easy to use little fiber a try!!!

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Super Easy Way to Alternatively Detox

Suffer from occasional or routine bleeding of the gums? How about really bad morning breath? Can you stand to improve on your dental health and hygiene or looking for an easy way to detox and help to boost your immune system?

There are so many benefits to oil pulling. It’s one of the best kept secrets in health care. Let’s look at the below video to get a glimpse of just a few of the many benefits.

Tips to using this amazing alternative detox:

  • Make sure you choose an organic and cold-pressed oil such as olive oil, coconut oil or sesame seed oil.
  • Of course oil can stain clothing and other cloth items so be careful when you are using it that it doesn’t spill.
  • Swish a tablespoon around in your mouth first thing in the morning before drinking or eating for about 7-20 minutes. This can be while you are showering or whatever you choose. DO NOT SWALLOW the liquid after swishing! You will be ingesting all of the bacteria and toxins and putting them right back into your system.😝😝😝
  • Spit the liquid out in your trash or the toilet so as not to clog up your sink. Very important!
  • Rinse with warm water or warm salt water afterwards.
  • You can now get on with your other oral hygiene routine and enjoy fresh breath and a much cleaner mouth👩🏿‍🦱
  • It’s recommended to do this daily initially then you can decrease the amount as you begin to see the results that you want. Some decrease to a few times a week after a few months but pay attention to how your body responds.

Other amazing benefits to this alternative detox:

Keep in mind that oil pulling is not going to prevent metabolic diseases directly, however, if you prevent toxins and harmful bacteria from settling in the body, you may start understanding how this detox method may help to prevent a number of disease states. There is a great connection between mouth health and physical health. Let’s take a look at diseases that can be prevented:

  • Increases your energy by buying more time for your immune system to do it’s job in other areas because it won’t need to take care of the toxins you’re ridding in the mouth
  • Reduces headaches, migraines by getting rid of toxins that cause these
  • Clearer skin: the toxins must come out and often comes out through our skin, our biggest organ
  • Whiter teeth! Whiter teeth! Whiter teeth! Need I say it again?
  • Heart & Cardiovascular Disease: Gum disease/inflammation is a glimpse of what may be going on in the blood vessels, possibly decreasing blood flow thus increasing blood pressure. It also can increase your chances of fatty plaque forming and breaking off thus causing a heart attack or stroke.
  • Diabetes: inflammation that begins in the mouth can decrease the body’s ability to regulate blood sugar.
  • Oral health and pregnancy: low birth weight has been reviewed
  • Oral health & osteoporosis: researchers are studying the theory of inflammation triggered by periodontitis being able to weaken the bone in other parts of the body.
  • Lung Disease: Periodontal Disease can make COPD (Chronic Obstructive Pulmonary Disease) & Pneumonia worse by increasing the amount of bacteria that’s in our lungs.

I really hope you are starting to get the picture that by taking care of our teeth, gums and overall oral health may lead to our overall physical health.

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A Little Goes a Long Way

Recently there are some foods that have been shown to have been overlooked as powerful and potent sources of not only nutrition, but also for their healing properties and protection from disease. Some are even being proven to help to prolong life, preventing ailments from heart attack and stroke risk to promoting brain health and diabetes. They are relatively inexpensive and so easy to incorporate into our daily lives. Let’s take a look at 10 amazing seeds that demonstrate great benefits for our health in a video by Dr. Gus.

Here is just one way in which to use these amazing seeds😋🥞 More recipe posts to come!

My recipe for Flaxseed Pancakes

Ingredients:

  • 3 tablespoons of Flaxseeds (a substitute for eggs)
  • About 1&1/2-2 cups of a plant based drink (coconut milk, almond milk, whatever your choice)
  • A sweetener such as unsweetened applesauce (1/2 cup)
  • A few tablespoons of brown sugar (optional)
  • 2 tablespoons of sunflower oil (or optional cooking oil of your choosing)
  • 1 tablespoon of baking powder
  • 1 pinch of baking soda
  • 1 tablespoon of liquid vanilla flavoring
  • About 2-2&1/2 cups of flour (healthy options: spelt mixed with whole wheat and can even mix in a bit of self-rising flour for baking in equal parts). Note that spelt flour will make for very light pancakes and will take more in the recipe. Whole wheat flour will make the pancake heavier so use sparingly.
  • Generally makes about 8-9 pancakes

Directions:

  • Start by grinding up your flaxseeds in a blender (generally takes about 30 seconds).
  • Place them into a medium mixing bowl and add your plant based drink. Allow a few minutes to soak a bit.
  • Add in brown sugar and applesauce and whisk in until consistent mixture (if you don’t have a whisk a fork works just fine)
  • Add your cooking oil, vanilla, baking soda and baking powder and whisk in as well.
  • Begin to add your flour (if you can sift it in to prevent lumping it’s better)……adding little by little as you whisk in or with your hand mixer until you have a consistent mixture. Shouldn’t be too runny so you may add flour as needed to reach a pancake batter consistency. Hint: It should pour slowly from a spoon/ladle.
  • At this point if you would like to add some fruit such as blueberries or strawberries, feel free to do so.
  • Heat your large frying pan on medium heat and add a few tablespoons of your choice of cooking oil. After a few minutes the pan should be heated enough to begin cooking your pancakes. When you see bubbles forming around the outer edges and a bit towards the middle it’s time to flip them. Generally after a minute or two on the second side they are ready to retrieve, cooking 1-2 at a time.
  • Serve as above with preserves, honey, or if you so desire maple syrup but in order to keep it more healthy the first two options are best.

Comment back if you tried the recipe and how you enjoyed it (or not 😉), or if you have a spin that you put on it that we can all benefit from. The point is, enjoy exploring healthy ways of cooking and share this with others.

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!

Top Foods That Repair DNA

Why is DNA Repair so very crucial? How much does our diet and environmental exposure have to do with it? Watch this short video to put it in better perspective why this is so vital to our lives.

About 1/2 of DNA function is genetically determined and the rest is may be controlled by environment and lifestyle factors such as diet, smoking, etc. On average we experience about 800 incidents of DNA damage per hour (about 19,200 per day). If not repaired, this can cause cancer and other ailments.

So let’s dive into this list of top foods that repair DNA:

Greek Yogurt:

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Although not a fruit or vegetable, supports neurological function, helps with formation of new DNA and red bloods cells and helps the gut to be healthy.

Cruciferous Vegetables:

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Cruciferous vegetables such as kale, broccoli, cauliflower, cabbage, bok choy, watercress, spinach, brussel spouts, horse radish all contain glucosinolate. Glucosinolates are sulfur- and nitrogen-containing compounds found in many plants and vegetables and are derived from amino acids and glucose.  These foods are natural histamine blockers and provide protection from serious diseases such as a variety of cancers and heart attack. They are also loaded with isothiocyanates which reduce the activation and the detox of cancer causing substances as well as decrease oxidative stress.

Fish

Fish is loaded with Omega 3, especially Salmon and Tuna. It’s loaded with long-chain Omega-3 EPA & DHA which is a necessity for our neurological and cardiological health. Studies have been done that show with higher levels of these substances there is less DNA damage that occurs.

Berries

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Berries are high in anti-oxidants which has been shown to help to battle cardiovascular diseases, help prevent cancer, and treat Alzheimer’s Disease. They prevent free radical damage which is the cause of many chronic diseases.

Green Tea

Green Tea has several mechanisms to prevent cancer and shut down a key molecule that plays a role in cancer development. It has powerful anti-oxidant properties as well. Some of it’s benefits are due to polyphenols. These are micronutrients that are naturally occurring in plants.

Avacados

This plant food is rich in phytochemicals and high in oleic acid, lutein, xeoxanthine among other great things. Oleoic acid is a type of fatty acid that switches off cancer causing genes. It’s rich in potassium, an assortment of B vitamins as well as folate and vitamin C. Folate is so important that it is crucial to our development in the womb in the first few months of pregnancy. Also Avacado is rich in magnesium, manganese, phosphorous, copper, iron, zinc and vitamin E. It’s a SUPERFOOD!

Dark Chocolate

This food is rich in fiber, manganese, magnesium, iron, phosphorous, potassium, copper and zinc. Like avacado, it’s also rich in oleic, stearic and palmitic acids (similar to olive oil in their health benefits). It’s a power source of antioxidants, increases blood flow, lowers blood pressure, raises HDL (the good cholesterol) and lowers oxidized LDL. The flavanols in dark chocolate can help to reduce insulin resistance as well. There have also been studies that show that it can prevent heart disease risk and improve brain function. Here is a link to choosing a healthy dark chocolate:

https://www.healthline.com/nutrition/dark-chocolate-buyers-guide#TOC_TITLE_HDR_2

Citrus Fruits and Vegetables

In addition to their many vitamins and minerals they also contain phytonutrients, folate and the water soluble vitamins act as coenzymes which are involved in so many biological processes in the body such as DNA repair and growth of new cells. How does this work? In addition to the phytonutrients, there are multiple mechanisms in which fruits and vegetables help us: they are vehicles for antioxidants, they may boost our enzymes responsible for detoxification, modulate gene expression!!!!

Tofu

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Tofu protects DNA and the white blood cells (extremely important to our immune systems) from damage.
It’s rich in protein and other healthy nutrients. Eating tofu may protect against a variety of health conditions, such as heart disease, diabetes and more. It’s also extremely versatile, however, make sure that the serving is no more than 2 ounces and choose an organic and fermented source for maximum health benefits.

Tumeric and Curcumin

Both of these possess detoxifying enzymes and are very strong against fighting inflammation in the body. They prevent DNA damage and help with it’s repair. They decrease mutations and tumor formations as well. There are so many studies that show many more benefits. See my post on the healthy benefits of tumeric below:

Nuts

Of the nuts, pistachios, almonds and walnuts rank very high. These are rich in the healthy fats, vitamin E, fiber, magnesium and protein. Brazil nuts are being studied in how they may prevent oxidative DNA damage in Type 2 Diabetes and Pistachios have been shown to reduce the rise of blood sugar after a meal. Nuts are anti-inflammatory and overall help to lower LDL cholesterol. Walnuts may actually have a beneficial effect on the brain.

Keep in mind that this is not at all a conclusive list. There are so many other foods that I could go on and on. This is just to get you started in doing your own research. Now it’s up to you to get started on preventing your DNA damage and repairing it by incorporating healthier lifestyle choices and eating habits.

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!