5 Skin Perfecting Fruits + Acne Fighting Tips

Something “Fishy” Is Going On: GMO Salmon, Mislabeling of Fish, and a Healthy Trout Recipe! 

Seafood is a popular and healthy food choice for many Americans. The United States, trailing only behind China, is the second largest fish consumer in the world. The American Heart Association, as well as the 2010 dietary guidelines from the U.S. Government, both advise eating eight ounces of seafood, or two seafood meals a week, particularly because of their “heart healthy” omega-3 levels. However, U.S. consumers are often given inadequate, confusing or misleading information about the fish they are actually buying. There are two major areas of concern for consumers looking to keep fish in their diets: genetically modified fish and proper labeling of fish. Genetically Engineered Salmon The Food and Drug Administration (FDA) recently (and quietly) approved genetically engineered (GE) salmon. A new biotech company claims that its GE salmon, which is designed to grow twice as fast as unaltered fish, will be “safe, healthy, and pose little threat to the environments.” But according to leading experts, there are many potential and threatening problems that may cause significant harm to the environment and to people consuming GE fish. Their GE salmon would be raised in farms and would most likely have many of the same nutritional differences that unaltered farmed salmon already have in comparison to wild salmon. These differences include: lower levels of omega-3 fatty acids and higher levels of contaminants like polychlorinated biphenyls (PCBs) according to a report from Environmental Science and Technology. different vitamin, mineral and amino acid levels than non-GE salmon, and slightly higher levels of insulin-like growth factor 1 (IGI-1), which has been shown to increase the risk of certain cancers according to the Journal of the National Cancer Institute, Volume. 92, No 18, September 20, 2000. In addition, GE foods have also been shown to cause allergic reactions. Because there have not been any long-term studies on the safety of eating transgenic, the consequences of approving the GE salmon as a food for humans unknown. The company plans to raise only sterile fish. But the FDA has called this claim “potentially misleading” because up to 5 percent of these fish may be fertile. The company claims that the fish will be raised in closed facilities and pose no threat. But if this type of GMO farming is done in Asian countries, how will they regulate and keep these fish from being released in the wild? Worldwide, the primary method of raising salmon is in open-net pens in the ocean, and millions of farmed fish escape these facilities every year. These escaped fish may easily out-compete with wild fish for food, space, and mating opportunities, as they often exhibit higher aggression and risk-taking than wild fish. These GE salmon are designed to eat more and grow faster than wild salmon potentially leading to the extinction of both wild and transgenic fish in that region according to the Canadian Journal of Fisheries and Aquatic Sciences. 58(2001) at 842-3. Mislabeling of Fish Another problem shown in recent news concerns the seafood labeling fraud in the United States. From 2010 to 2012, Oceana conducted one of the largest seafood fraud investigations in the world to date, collecting more than 1,200 samples from 674 retail outlets in 21 states to determine if they are truly the seafood they claim to be. DNA testing showed that one-third, or 33 percent, of the 1,215 seafood samples were mislabeled, according to the U.S. FDA guidelines. This study was restricted to retail outlets, including restaurants, sushi venues and grocery stores. Whether on the boat, during processing, at the retail counter, or somewhere else along the way, these would be the venues where the fraud could originate. The key results include: Mislabeling was found in 27 of 46 fish types tested (59%). Salmon, snapper, cod, tuna, sole, halibut, and grouper were the top collected fish types. Snapper (87%) and tuna (59%) were the most often mislabeled fish types. Only seven of the 120 red snapper samples were genuine red snapper. Between one-fifth to more than one-third of the halibut, grouper, cod, and Chilean sea bass samples were not labeled properly. 44% of all the grocery stores, restaurants, and sushi venues visited, sold improperly labeled seafood. 84% of the white tuna samples were actually escolar, a species that can cause serious gastrointestinal issues for some individuals who eat more than a few ounces. Another concerning point is that more than 90 percent of the seafood consumed in the U.S. is imported, and less than 1 percent is inspected by the government for fraud and safety concerns including the high levels of pesticides, banned chemicals, and toxins found in often unregulated Asian seafood. With all this in mind, what can consumers do to reduce and avoid these potential health risks? Do not be afraid to ask more questions, including what kind of fish it is, if it is farm raised or truly wild, and where, when and how it was caught. Be sure to check the price. If the price is really cheap, it probably is fraudulent and not the quality of seafood that it states it is. When possible, purchase the whole fish which makes it harder to deceive you and swap one species for another. Go fishing! Check out your local lakes and fish the cleaner lakes (i.e. Norris and Douglas Lakes). Be sure to avoid the bottom dwellers and larger fish where more contaminants are and longer exposure to harmful chemicals/pollutants. You will need a fishing license and a trout stamp if fishing for trout. For Oceana’s full national seafood fraud report, you can check it out here. Here is a recipe using a local variety of an omega-3 rich fish we can purchase locally or catch ourselves! Enjoy!   Lemon-Herb Baked Rainbow Trout Minutes to Prepare: 5 Minutes to Cook: 14 Number of Servings: 3 Ingredients 1 large Rainbow Trout fillet (16 oz.) 1 lemon , sliced and organic preferred 1 tbsp. Tarragon 1 tsp. Marjoram 1 tbsp. Extra Virgin Olive Oil ¼ tsp. garlic and/or onion powder Salt (whole mineral) and pepper to taste Directions Preheat oven to 400 degrees with the rack in the center of the oven. Line a baking sheet with aluminum foil or parchment paper and spray briefly with nonstick spray. Place fish fillet in center of baking sheet. Sprinkle fish with salt and pepper to taste. Arrange lemon slices on top of fish fillet. Sprinkle tarragon and Marjoram on top of fish fillet and lemon slices. Drizzle olive oil onto fish fillet. Place in oven and bake for 12-15 minutes, or until fish flakes well with a fork and is opaque in the center. Remove from oven. Divide fish into three even pieces and serve. Goes great with organic brown or wild rice and some fresh steamed vegetables or as part of a salad over fresh greens with a organic balsamic vinaigrette. by Carolyn Burris MS, Nutrition Counselor at Seasons of Farragut Carolyn Burris, an east Tennessee native, earned her Bachelor and Master’s degrees in Community and Public Health Nutrition at the University of Tennessee, Knoxville. Her passion for helping those with nutritional needs brought her to Seasons. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue.

Dining Out & GMOs: The Real Price We Pay

It’s a fact: Americans love eating out. We blog, Tweet, and post about it. It’s very gratifying to share a meal with friends or family while taking a break from cooking at home. Even while on a diet, you may give yourself a pass to “treat yourself” or overindulge while dining at your favorite restaurant. But have you ever thought about what you are eating and where the restaurant purchased their food? Well, it is quite eye-opening!

Dining out will make you fat and very unhealthy! Unless you are dining at a health food type restaurant (which are few in number), the average restaurant meal is usually between 1,000-1,500 calories. Studies show that we eat about 40 percent more when we are in groups as opposed to eating alone. However, the main reason we eat more is due to the portion size at restaurants, usually much larger than we would consume at home.

The goal of most restaurants is to make a profit, not to provide healthy foods that will reduce your risk for heart disease, obesity, and cancer. Because they want you to come back, most restaurants will provide foods that simply taste good but are high in fat in forms of processed oils, trans fat, butter and lard. Even the healthier options can still be loaded with calories. And don’t forget the high amounts of sugar including high fructose corn syrup, a cheap form of sweetener.

Since profit is the main goal, most restaurants are not serving high quality food.  Unless they advertise themselves as providing truly healthier options like grass-fed/organic meats, USA or Canadian wild-caught fish or organic grains, fruits and vegetables, they are likely serving you genetically modified foods (GMOs). Since 60-75 percent of grocery foods are genetically modified, the likelihood is pretty great that these cheaper sources of food will be found in restaurants.

In addition to harmful GMOs, you may also end up eating industrially bred and raised food loaded with hormones, antibiotics, and pesticides. There are alarming and unhealthy practices that go on at a CAFO facilities (Concentrated Animal Feeding Operation). The problem begins at the massive CAFOs where cows, chickens, and pigs are fed genetically modified corn, soybeans, and excessive grains in general (not their natural diet, i.e. grass), along with many other unbelievable feed ingredients such as:

• Plastics: this is used for many animals whose digestive systems need more roughage to pass through them, thus CAFOs are now feeding them plastic pellets.
• Manure and animal feces: this can include cattle manure, swine and poultry waste. It also can include wood, sand, sawdust and other non-food substances.
• Roxarsone: more commonly named arsenic, which until recently was put into chicken and pig feed to control parasites, though Nitarsone (another arsenic-based poultry drug) is still approved. Chicken litter (containing the arsenic that passes through the birds) is also collected from chicken CAFOs and is fed surprisingly to feedlot cattle.
• Animal byproducts: categorized as “animal protein products,” this includes hair, skin, hooves, blood, internal organs, intestines, beaks and bones, dead horses, euthanized cats and dogs, and road kill.

Fast foods do not fare any better, and are usually chemically laden for shelf life and profit. Two examples of synthetic chemicals in popular fast food chicken nuggets are:

• Dimethyl polysiloxane: a type of silicone with anti-foaming properties used in cosmetics and variety of other goods like Silly Putty
• Tertiary butylhydroquinone (TBHQ): a petroleum-based product that has antioixidant properties.

Due to all of the processing (added sugars and other ingredients), studies have shown that eating fast food just twice a week, can cause you to gain excess weight, but even more alarming is that it doubles your risk of developing insulin resistance, the driving force behind many chronic diseases, including diabetes, heart disease and cancer.

Try these strategies for making healthier decisions while dining out.

• Reserve dining out for special occasions, not a bi-weekly habit.
• Seek out healthier-minded restaurants using seasonal, sustainable, non-GMO, organic, free range, or wild-caught ingredients and dedicated to preparing meals with healthy fats in mind.
• Ask questions about where they buy their foods.
• Avoid fast food as much as possible unless they advertise a truly healthier option as mentioned earlier.

Ready to regain control over the food that you put into your body? Here is a recipe for a delicious, Chinese-inspired appetizer or meal that will surely impress your friends and family! Enjoy!

Asian Lettuce Cups

• 1 1/4 lb. 93% lean, free-range/organic ground turkey

• 1 Tbsp cold pressed/organic oil

• 1 clove garlic, minced

• 1/8 tsp. ground ginger (can use fresh equivalent if desired)

• 2/3 cup thinly sliced organic green onions (about 4)

• 1 (8 oz) can sliced water chestnuts, drained and coarsely chopped

• 12 Boston lettuce leaves (or organic iceberg)

• 3 Tbsp hoisin sauce (recipe below)

• 2 Tbsp lower-sodium organic gluten free soy sauce

• 1 Tbsp organic rice vinegar

• 2 tsp. roasted red chili paste, organic if possible

• 1/8 tsp. whole mineral salt

• 1/8 tsp. ground organic black pepper

 

Homemade Hoisin Sauce

• 4 Tbsp. lower-sodium organic gluten free soy sauce
• 2 tsp. organic white vinegar (or lemon/lime juice)
• 1 tsp. organic sesame seed oil
• 2 Tbsp. unsalted organic unsweetened peanut butter
• 1 Tbsp. organic/raw honey, molasses or brown sugar
• 1/8 tsp. garlic powder
• 1/8 – 1/4 tsp. hot sauce/chili sauce (this will vary depending on your preference)

Mix together until blended.  (Note: may need to slightly heat the sauce to disperse the peanut butter more uniformly)

Directions

Heat 1 tablespoon of oil in a large nonstick skillet over medium-high heat.  Add turkey, garlic and ginger to the pan and cook for about 6 minutes or until turkey is browned. Stir to crumble. Combine turkey mixture, onions and chopped water chestnuts in a large bowl, stirring well, and set aside.

Meanwhile in a small bowl, whisk together hoisin, soy sauce, rice vinegar and roasted red chili paste, salt, pepper and drizzle over the turkey mixture. Toss to coat completely. Add about 1/4 cup turkey mixture to each lettuce leaf, serve, and enjoy!

An Apple a Day? Healthy Choices vs. Inflammation

My pre-60th birthday journey to improve my previous test results from Seasons of Farragut continues! This month I decided to focus on the first tenet in our Seasons wellness regimen – nutrition!

About two years ago I took the ALCAT test and was astonished at my lengthy list of reactive foods! The ALCAT is a fascinating food sensitivity test in which white blood cells are introduced to a variety of foods, chemicals, and herbs. The severity of the reaction determines if a substance is mild, moderate, severe, or normal within my body. Since knowledge is power, I decided to receive the news that gluten and dairy were on my “severe list” as a positive indicator rather than “buyers’ remorse” for having performed the test!

Lyn-Genet Recitas has written a book, The Plan, which explains how inflammation from food intolerance can cause symptoms such as joint pain, skin disorders, fatigue, weight issues, headaches, and digestive disorders. Whereas a food allergy can have almost an immediate effect, a food sensitivity may not show up for several hours to 3 days later. For weight gain, it’s not as much about the calories as the chemistry of the body. One person may benefit from last night’s salmon and broccoli but someone else may actually gain 2 pounds. Inflammation from food intolerance causes damage to the lining of the gut. As the lining becomes “leaky” with gaps present, foods begin to slip through not completely digested. This causes the body to attack undigested foods.

As we age, inflammation can increase which causes our systems to slow down. Many of us have much less stomach acid and digestive enzymes to break down food. This can ultimately alter our weight and our health. Reactive foods cause our bodies to produce more histamine which causes water retention via dilated capillaries. The brain responds by increasing the production of Cortisol. As more Cortisol is produced, fewer sex hormones are produced since both sets of hormones depend on the same building blocks. Increased Cortisol causes an increase in glucose which causes an increase in blood sugar! This domino effect alters the good bacteria in the gut and can increase yeast production. The altered gut flora leads to a weakened immune response since about 70% of our immune system is in the gut.

The thyroid gland can also be affected by food intolerances. White blood cells that attack undigested foods may migrate to the thyroid gland and begin to attack it. Hashimoto’s is an autoimmune disorder of the thyroid gland. This is determined by a blood test that measures the number of specific antibodies against the thyroid gland. As I began to avoid gluten, my own antibody level began to decrease. I was able to decrease my thyroid replacement dosage. This month, I repeated my ALCAT test and found that many of my food intolerances had improved. Not only had I attempted to avoid specific foods, but I also worked intentionally on healing my GI tract. I take a powerful probiotic daily as well as a digestive enzyme with my dinner. For one month of each season, I take a protein shake that is loaded with L-Glutamine. This amazing amino acid helps to heal the leaky gut. It is packed with anti-inflammatories and herbs to help my liver and GI tract detox.

Two years ago, I had about a dozen foods on my severe list.  This year, I only have one – apples!  So, I’m going to give them up for the next 6 months. My moderate reactive list contains 18 foods which I will have to have great discipline to avoid. These are healthy foods but for me, can cause hidden inflammation.  Gluten now causes moderate reactions in my body. I have noticed that when I indulge in gluten, the next morning, my joints ache and my stomach hurts. I doubt if I will ever reintroduce gluten. Dairy is moderate also. Fortunately there are lots of great choices for me and I look forward to continual healing of my GI tract.    Our Nutritional Consultant, Carolyn will keep me focused on this life-long journey of wellness. Be sure to check out her amazing recipes on our website!

Long term benefits with this specialized nutritional therapy will keep inflammation down and hopefully help me avoid chronic disease as well as weight gain. If you would like more information regarding the ALCAT test, call Seasons today. Let’s age intentionally with nutrition being our number one “medicine!”

Healthy Holiday Dishes: Don’t Forget Your Veggies!

Healthy Holiday Dishes: Don’t Forget Your Veggies! by Carolyn Burris MS, Nutrition Counselor at Seasons of Farragut As the holidays get closer, the temptation to indulge in unhealthy seasonal treats in creases. In addition to the abundance of sweets and baked goods, the hustle and bustle may leave little to no time for cooking and become an excuse for grabbing fast food. While you are carefully choosing the right stocking stuffers, have you remembered to stuff your stomach with healthy food? Here’s why you shouldn’t forget your veggies this winter: Veggies are low in fat and high in vitamins and minerals. All of the green (especially leafy greens), yellow, and orange vegetables are rich sources of calcium, magnesium, potassium, folate, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A, and vitamin K. Veggies are rich in antioxidants Veggies are rich in antioxidants and do two important things for your body: protect the human body from oxidant stress, diseases and cancers and boost immunity so the body can fight against these diseases. Veggies are high in fiber. Another beneficial component of vegetables is their indigestible fiber (soluble and insoluble). These are known as non-starch polysaccharides (NSP) such as cellulose, mucilage, hemi-cellulose, gums, and pectin. As fiber passes through the digestive system, it absorbs water like a sponge and expands. This can calm the irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may help prevent diverticulosis (the development of tiny, easily irritated pouches inside the colon) and diverticulitis (the often painful inflammation of these pouches). Sufficient fiber offers protection from conditions such as hemorrhoids, colon cancer and chronic constipation. Veggie Quick Tips It is important to increase water intake with a higher fiber diet to help facilitate the digestive processes. Benefits of a diet rich in vegetables include lower blood pressure, reduced risk of heart disease, stroke, lower risk of eye problems and a stabilizing effect on blood sugar that also controls appetite. Most people should take in at least 4-5 servings (at least 5 cups) of vegetables a day. Potatoes and corn do not count because of their starchy, high carb content. Pick out a variety of kinds and colors of fresh produce, preferably organic, to give your body the recommended nutrients it needs. Some of the best choices are dark leafy greens like kale, spinach, and collard greens; beets; carrots; tomatoes; green, red, and orange peppers; broccoli; cabbage; brussels sprouts; and anything that’s rich yellow, orange, green or red in color. So, for your holiday meal, be sure to include a healthy vegetable dish that will add color and provide the much need nutrients for your body! Here is a quick and simple dish that will provide fiber and nutrition to your meal! Enjoy! Roasted Brussels Sprouts Total Time: 50 min Prep Time: 20 min Cooking Time: 30 minutes Servings: 6   Ingredients 2 pounds brussels sprouts, washed and trimmed, large sprouts halved 1 head garlic, peeled and separated 3-4 tablespoons of organic, extra-virgin olive oil Salt (whole mineral salt preferred) Freshly ground black pepper Directions Preheat oven to 350 degrees F. Put Brussels sprouts, whole garlic cloves, and olive oil together in a bowl. Toss to combine, and season with the salt and pepper, to taste. Empty the bowl onto a shallow baking pan and roast until tender and edges just start to brown, about 35 minutes. This Nutrition Update is brought to you by Seasons. For a personalized nutrition consultation with Carolyn Burris, call Seasons at 865-675-WELL (9355) to schedule an appointment. Carolyn Burris, an east Tennessee native, earned her Bachelor and Master’s degrees in Community and Public Health Nutrition at the University of Tennessee, Knoxville. Her passion for helping those with nutritional needs brought her to Seasons. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue. NIBBLE ON THIS ARCHIVES » Healthy Holiday Desserts » 4 Foods That Build The Immune System » 10 Ways to Increase Your Water Intake and Enjoy the Benefits of Water » The Truth About Buying Organic: Is It Worth The Extra Cost? » The Amazing Chia Seed! » Nuts over Walnuts! » Get Your Plate in Shape! » What’s for Breakfast ? » Fresh Winter Produce » Healthy Holiday Desserts! » Staying on the Health Track through the Holidays » Pumpkins: More Than Just Fall Decorations » Gluten-Free Can Be Healthy and Tasty!

 

4 Foods That Build The Immune System

4 Foods That Build The Immune System by Carolyn Burris MS, Nutrition Counselor at Seasons of Farragut Early fall has come with cooler temperatures that challenge our adjusting immune system. What can we do to build our health and keep our immune system hardier through the fall and winter? Your immune system combats viruses, infections and disease. It is also responsible for destroying cells within your body when they become cancerous. Numerous factors affect your immune system, including lifestyle habits, environment, diet, age, stress and genetics. Studies have established that one of the most important factors in supporting and strengthening a healthy immune system is good nutrition. Healthy eating can help keep your immune system poised to function properly. Poor nutrition results in more infections, slow healing from injury and infections, and increased susceptibility to symptoms and complications. Strengthen your immune system with these foods. 1. Superfoods. Some foods have been coined “superfoods” because of their high nutrient content, antioxidant content, protein levels, essential fatty acids, and fiber. These foods have potent immune system-strengthening perks and may also reduce the effects of medical conditions. Incorporate a variety of superfoods into your diet such as blueberries, avocados, spinach, and kale. 2. Antioxidants. Many of the richest sources of antioxidants are found in fruits and vegetables. The antioxidants vitamin A and vitamin C help give fruits and vegetables their color and provide potent virus and harmful bacteria combating benefits. According to Dr. George L. Blackburn, associate director of the division of nutrition at Harvard Medical School, you need at least 5 – 9 fruit and/or vegetable servings daily, and these foods should fill at least two-thirds of your plate. The varieties that are high in vitamin A, C and other immune-fighting nutrients include leafy greens, mushrooms, bell peppers, broccoli, brussels sprouts, carrots, tomatoes, berries, asparagus, papaya, winter squash, oranges, and mangoes. 3. Protein. Protein is also an essential nutrient for a healthy immune system. Research studies show that deficiency of high-quality protein can result in depletion of immune cells, inability of the body to make antibodies, and other immune-related issues. High quality protein, such as eggs, seafood, wild game and organic, free-range poultry and meats provide significant amounts of protein and nutrients like iron, B vitamins, and zinc. Low zinc intake has also been associated with increased risk for infections, such as pneumonia, in people with compromised immune systems. Fatty fish such as salmon, mackerel, tuna, cod and halibut provide additional benefits of omega-3 fatty acids which helps reduce inflammation triggered by infection, injury, and disease. Other omega-3 rich food sources include flaxseeds, chia seeds, walnuts and leafy green vegetables such as spinach and kale. Also, consider eating dried beans and peas for their immune-boosting protein and fiber rich content. 4. Whole grains. Whole grains also provide a variety of vitamins, minerals, and fiber that contribute to immune system function. Examples of whole grains include organic forms of oats, spelt, brown rice, wild rice, and popcorn. Whole grains also provide vitamin E which is an antioxidant recommended by the ADA for the immune system. Commit to healthy eating and take care of your body. Maintaining your immune system’s ability to fight is like maintaining a car – it needs the proper fuel! Here is a recipe packed with immune fighting nutrition! Healthy Glazed Honey Mustard Salmon with Lentils and Kale Serves: 4 Hands-on time: 15 minutes Total time: 45 minutes Ingredients 1 cup brown lentils, picked over and rinsed 8 oz kale, chopped (about 8 packed cups) 4 6-oz wild-caught salmon fillets 1 tbsp raw honey 2 tbsp Dijon mustard ½ teaspoon garlic powder Ground black pepper and sea salt, to taste Olive oil Directions Preheat oven to 450°F. In a large saucepan over high heat, bring 4 cups water to a boil. Add lentils and kale. Cover and simmer over medium-low heat for 25 minutes, stirring occasionally. Remove lid and simmer 5 to 10 minutes more or until lentils and kale are tender. Season with salt and pepper, to taste Meanwhile, place salmon fillets in a baking pan and brush with olive oil. Season salmon with garlic powder, salt and pepper, to taste. Bake for 12 minutes. In a small bowl, stir together honey and mustard. When salmon is ready, remove fillets from oven and coat thoroughly with honey-mustard glaze. Return to oven and bake 10 to 15 minutes more or until cooked through. Divide lentil mixture among 4 plates. Top each with a salmon fillet and serve immediately. This Nutrition Update is brought to you by Seasons. For more nutrition tidbits, visit our website at seasonswellness.com. For a personalized nutrition consultation with Carolyn Burris, call Seasons at 865-675-WELL (9355) to schedule an appointment. Carolyn Burris, an east Tennessee native, earned her Bachelor and Master’s degrees in Community and Public Health Nutrition at the University of Tennessee, Knoxville. Her passion for helping those with nutritional needs brought her to Seasons. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue. NIBBLE ON THIS ARCHIVES » 10 Ways to Increase Your Water Intake and Enjoy the Benefits of Water » The Truth About Buying Organic: Is It Worth The Extra Cost? » The Amazing Chia Seed! » Nuts over Walnuts! » Get Your Plate in Shape! » What’s for Breakfast ? » Fresh Winter Produce » Healthy Holiday Desserts! » Staying on the Health Track through the Holidays » Pumpkins: More Than Just Fall Decorations » Gluten-Free Can Be Healthy and Tasty!

 

10 Ways to Increase Your Water Intake

10 Ways to Increase Your Water Intake and Enjoy the Benefits of Water by Carolyn Burris MS, Nutrition Counselor Many scientists recognize that water has a major role for life on earth. All living things, including people, depend on water more than any other substance to stay healthy. In fact, a human body can last 7 – 8 weeks or more without food but only 8 – 14 days without water. The amount of water we drink greatly impacts the nutrient requirements for the body. Why? Our bodies are approximately 60% water by weight, 50% for women, and most nutrients move through the body in water. Water makes up about 85 percent of our brain, 80 percent of our blood, and close to 70 percent of our lean muscle. Water is also very important in the elimination of toxins by urine and perspiration. There isn’t a single bodily function – seeing, hearing, thinking, exercising, singing and even laughing – that does not rely on water. The average person loses approximately 10 cups of fluid per day through excretion of wastes, perspiration and exhaled air. To avoid dehydration, we need to replace the lost fluids, amounting to 8 – 10 cups per day. Tea, coffee, and alcohol are actually diuretics. Drinking these fluids can strip our bodies of water rather than satisfying our fluid requirements. This is why health professionals recommend water as the main source of hydration. Water doesn’t add extra calories and contains no sugar or caffeine as most soft drinks, mixed drinks, and other sweetened beverages do. For children, water should be the primary source of hydration. A national survey conducted by Cornell Medical Center found that children who drank more than 12 fluid ounces of sweetened fruit juices a day are more prone to obesity and diminished growth. Here are 10 ways to increase your daily water intake. Introduce children to water or diluted juice as the optimal way to quench their thirst. Limit consumption of soft drinks, juices, sports drinks, etc. to special occasions. Substitute your customary tea, coffee or soft drinks for water. Use a straw. Some people find it easier to drink more water this way As soon as you wake up, drink a large cup of filtered water. It stimulates your BMR (Basal Metabolic Rate) and activates a more alert brain. Drink water steadily throughout the day, especially if you exercise. Do not rely just on your thirst to be your guide. Carry water with you when doing outdoor activities, especially in warmer months. Also, get in the habit of carrying a water bottle with you all the time. Drink a bottle or large glass of water one hour before you eat. Limit your fluid drinking to 8 ounces at mealtime so it will not impair digestion. Drink extra water if you consume coffee or tea to compensate for the diuretic effect. Keep a “water intake” journal for motivation to maintain your fluid requirements. Try this iPhone app to keep track of your water intake » Here is a recipe to quench your thirst in a healthy way! Enjoy! Watermelon Cooler Ingredients 3 cups cubed, seeded watermelon 1 1/2 cups water Juice from 2 – 3 limes Honey or stevia (to taste) Directions In a blender, puree the watermelon, then strain it through a fine sieve. In a pitcher, mix the strained juice with water Add lime juice and natural sweetener to taste. Serve cold over ice. Makes 2 – 3 servings. For a personalized nutrition consultation with Carolyn Burris, call Seasons at   865-675-WELL (9355) to schedule an appointment. Carolyn Burris, an east Tennessee native, earned her Bachelor and Master’s degrees in Community and Public Health Nutrition at the University of Tennessee, Knoxville. Her passion for helping those with nutritional needs brought her to Seasons. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue. NIBBLE ON THIS ARCHIVES » The Truth About Buying Organic: Is It Worth The Extra Cost? » The Amazing Chia Seed! » Nuts over Walnuts! » Get Your Plate in Shape! » What’s for Breakfast ? » Fresh Winter Produce » Healthy Holiday Desserts! » Staying on the Health Track through the Holidays » Pumpkins: More Than Just Fall Decorations » Gluten-Free Can Be Healthy and Tasty!

 

Meal Planning Made Easy with Online Recipe Resources!

“If you fail to plan, you are planning to fail,” said Benjamin Franklin. This statement holds true in many areas of life, including meal planning. The modern American lifestyle is always on the go, and meal planning doesn’t always top the list. Easily accessible healthy recipes will help you plan ahead for nutrition success.

You don’t have to file hardcopy recipes in a box or binder anymore, you can let your computer categorize and store them for you! Here are three recipe organization websites that you may want to try:

• saymmm.com
• kitchenmonki.com
• onetsp.com

Saymmm.com and kitchenmonki.com are very similar. Features include:

• Store your own recipes with just a few clicks
• Share your recipes with others that have an account
• Search recipes in the database
• Create weekly menus
• Create shopping lists that you can send to your phone.

Onetsp.com is a little less complicated and more for the beginner who only wants to store their recipes:

• No other community involvement
• Creates shopping lists
• Stores your own recipes

Start storing your recipes “smartly” and make planning ahead for meals easier. This recipe comes from Kitchenmonki.com:

 

 

 

 

 

 

 

Ingredients

• 1 tablespoon minced Garlic
• 1 teaspoon Olive Oil
• 1⁄2 teaspoon Black Pepper
• 1⁄4 teaspoon Kosher Salt
• 1 Orange
• 1⁄2 cup Grape Tomatoes, halved
• 1⁄4 cup Red Onion, thinly sliced
• 1 cup Avocado, sliced

Directions

1. Combine garlic, olive oil, black pepper, and kosher salt in a medium bowl.
2. Peel and section orange; squeeze membranes to extract juice into bowl.
3. Stir garlic mixture with a whisk.
4. Add orange sections, grape tomatoes, onion, and avocado to garlic mixture; toss gently.

Detoxing for YOUR Health!

Detoxing for Your Healthby Carolyn Burris On a daily basis we eat, drink, breathe, and handle toxins without even a thought of the damage to ourselves or potential exposure to our loved ones.In fact, a recent article in the British Medical Journal quotes a study estimating that 75 percent of most cancers are caused by environmental and lifestyle factors, including exposure to chemicals. Another report by the Columbia University School of Public Health shows that approximately 95 percent of cancer is caused by diet and environmental toxicity. Alarmingly, other studies show that most Americans have somewhere between 400 and 800 chemicals stored in their bodies, usually in fat cells. Unfortunately, toxins are everywhere including our water, air, and food. Most do not realize the accumulating health effects because they are subtle beginning with general health symptoms such as fatigue, forgetfulness, and increased illnesses. The full impact may not come until we are diagnosed with a chronic health condition and/or disease. At Seasons we can test for toxins as well as other factors and determine the best way to treat your unique health issues. With all the environmental and dietary exposures to chemicals, heavy metals and other toxins, how do we improve our health? Natural Detoxification We begin with removal of substances harmful to our bodies. Detoxification, detox for short, is the body’s natural, ongoing process of either eliminating or neutralizing toxins from the body. Toxins include anything that can possibly harm body tissue, even waste products that are excreted from normal cell processes, such as ammonia, lactic acid, and homocysteine, as well as man-made toxins to which we are exposed. Our liver, kidneys, intestines, lungs, skin, blood, and lymphatic systems work together to make sure that these toxins are changed chemically into less harmful compounds and excreted from the body. The blood, for example, transports nutrients in from the foods we eat and transports waste products out to the liver. The liver is a key organ for detox because it has over 400 functions and filters over one liter of blood every minute. Our bodies are detoxifying 24 hours a day! Detoxification Through Healthy Living Next, a diet that supports the body’s ability to efficiently remove toxins and to maintain or improve our health will amplify the natural detoxification performed by your body. If your health is impaired, improving your diet will facilitate efficient elimination. Sadly, the Standard American Diet (SAD) is high in fat, sugar, refined grains, fast foods, and processed foods and low in water, fiber, and fresh nutrient-dense food. Our body’s pathways of elimination become overburdened due to the lack of vitamins and minerals necessary for all the functions of the body. This leads, eventually, to chronic health difficulties and disease. Eliminate processed or refined foods. Eliminate sugar, artificial sweeteners and additives. Increase water intake to 8 – 10 eight ounce glasses per day (filtered). Eat whole, organic fruits. Eat at least 5 – 7 servings of green, leafy, red and orange vegetables (organic preferred). Choose free range, organic eggs, meats, poultry and wild caught fish. Eat organic grains, nuts, beans and seeds. May need to avoid dairy and gluten as they often create sensitivities. Exercise regularly according to your doctor’s recommendations. Get restful sleep, preferably 7-8 hours per night. If you have not been committed to healthy eating, a lifestyle change is needed and foundational in improving your body’s ability to remove toxins. However, you can make important changes on your own that would strengthen your health and the body’s ability to efficiently remove the wastes. Remember, the human body has tremendous potential to improve, and you can start today by making healthier decisions about what you eat! Here is a healthy recipe to try and enjoy! WARNING: Please be careful if you decide to embark on a “detox” diet program. Anyone who is considering this should consult a qualified health professional and/or their medical doctor first.   Spinach, Apple, Walnut Salad Prepare this easy to make salad on a warm summer evening. With each bite, you get a splash of juice and the crunch of healthy walnuts! Ingredients 5 tablespoons extra-virgin olive oil 1-2 tablespoons organic balsamic or apple vinegar 1 tablespoon fresh lemon juice 3 tablespoons filtered water 1/4 teaspoon whole mineral salt 1/8 teaspoon black pepper 1/8 teaspoon garlic powder 5 – 8 ounces organic spinach (1 bag) 3/4 cup cut organic raw walnuts Note: can add herbs of your choice Directions Whisk together oil, balsamic or apple vinegar, lemon juice, water, garlic, herbs, salt and pepper. Keep refrigerated. Dice 1 large organic apple sliced and chopped in small sections Toast the walnuts and toss spinach, apple, and walnuts in large bowl with just enough dressing to coat. Makes 4-6 servings. This Nutrition Update is brought to you by Seasons. For a personalized nutrition consultation with Carolyn Burris, call Seasons at 865-675-WELL (9355) to schedule an appointment. Carolyn Burris, an east Tennessee native, earned her Bachelor and Master’s degrees in Community and Public Health Nutrition at the University of Tennessee, Knoxville. Her passion for helping those with nutritional needs brought her to Seasons. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue. NIBBLE ON THIS ARCHIVES » The Truth About Buying Organic: Is It Worth The Extra Cost? » The Amazing Chia Seed! » Nuts over Walnuts! » Get Your Plate in Shape! » What’s for Breakfast ? » Fresh Winter Produce » Healthy Holiday Desserts! » Staying on the Health Track through the Holidays » Pumpkins: More Than Just Fall Decorations » Gluten-Free Can Be Healthy and Tasty!

July is National Grilling Month!

July is National Grilling Month which means we need to get outside and start grilling! The health benefits of grilling not only come from the food itself, but also from being outside in the sunshine. An adequate amount of sun exposure is required to maintain a healthy vitamin D level.

Grilled foods are, in many ways, healthier than foods prepared on the stove or oven. Most grilled foods retain the nutritional quality with fewer vitamins and minerals being lost when compared to cooking methods such as baking or pan frying. Grilling is a high heat method of cooking and allows food to retain moisture and not dry out. Because of this, fewer oils and fats are needed to coat the food. In addition, the fat contained in or on the food being grilled drips down and is lost. You can also decrease fat content even more by trimming meats prior to grilling.

Almost any food can be grilled, even bananas which make a really yummy dessert! Try this recipe for grilled romaine lettuce and use the remaining sauce with grilled chicken or shrimp.

Ingredients

1 cup extra virgin olive oil
2 Tbsp parsley
2 Tbsp basil
1 lemon, juiced
zest from lemon
2 tsp hot pepper sauce
3 cloves minced garlic
1 Tbsp tomato paste
2 tsp dried oregano
1 tsp salt
1 tsp ground black pepper
1 head of romaine lettuce

Directions

1. In a mixing bowl, combine oil, parsley, basil, lemon juice and zest, hot sauce, garlic, tomato paste, oregano, salt and black pepper. Reserve a small amount for basting later.
2. Cut head of romaine lettuce lengthwise, leaving the core on to hold the leaves together, and allowing ¼ head per person.
3. Drizzle about ½ cup marinade over lettuce and let sit for 10-15 minutes.
4. Place lettuce on grill and cook, turning several times, until the leaves are wilted and browning. Serve as a whole quarter or chop to make a bed for meat.

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