Category: Healthy Living

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Healthy Living

Organic Living: 5 Tips for a Healthier Diet

start your own organic garden with radishes, carrots and beets
Bonus tip!

start your own organic garden with radishes, carrots and beets
Bonus tip!
Continuing my Organic Living series, here are five tips to help you live a more healthy and organic life.

1. Start an organic garden.

If you live in a home with a nice big backyard, this can be simple and easy. However, if your space is more limited, you are not out in the non-organic cold. Setting up a vertical garden takes a week or two, but can pay off in organic produce for years. And you can set one up either indoors or outdoors. A vertical garden uses tiers to grow plants from the floor up, rather than taking up a large horizontal footprint. Here are some good resources for learning more about vertical gardening:

Articles:

Books:

Equipment:

 

2. Reduce or eliminate dairy products

Although it is a popular calcium source in the Western world, dairy cannot be properly digested by about 75 percent of the world’s population. This problem is called lactose intolerance and can lead to a lot of discomfort.

But it tastes so good — and is so prevalent in our food supply! What can you do?

Coconut or almond based ice cream is a fantastic way to indulge, without eating dairy. There are also a wide variety of non-dairy milks available on the market. I prefer almond milk, but you can also find soy milk, sunflower seed milk, coconut milk, hemp milk and more. Try them out and see which you prefer.

3. Buy free range eggs.

Alas, most organic eggs come from cooped up chickens fed organic produce. All that stres in the chickens’ lives affects the nutrition of the eggs. For true free range eggs, find a local farmer on localharvest.org.

4. Be aware of what labels mean.

“Organically made” is not the same as “Organic.” “Freely Traded” is not the same as “Free Trade.” Those former foods aren’t certified. Lack of certification can sometimes mean that corners are cut and loopholes are availed.

5. Choose oils wisely

Avoid cheap vegetable oils at all costs. They’re high in Omega-6 and very unhealthy. And, “canola” oil is made from modified rape seeds, so if you have certain allergies, this oil can be very bad for you.

 
Missed previous posts in this Organic Living series? Check them out here!

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[one_third] Healthy Eating Worksheet [/one_third]
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Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

Download Now [/two_third_last]

Categories
Healthy Living

Organic Living Tips: Better Toothpaste

Tom's of Maine Toothpaste & Mouthwash

Tom's of Maine Toothpaste & MouthwashTom’s toothpaste is a great alternative to traditional toothpaste. It’s fluoride free and avoids many additive chemicals.

Last year, through the social media management website Klout.com, I received a “perk” from Tom’s of Maine. They sent me a sample of their toothpaste and mouthwash, along with a free toothbrush. And just so you know, I am under no obligation to receive the sample or talk about this company. I get no additional benefits for talking about the product or company.

Anyway, I tried their toothpaste several years ago and thought it was foul. They must have changed their formulation because this last time I tried it, I thought it tasted just fine and would totally use it again. The flavor I samples was Tom’s of Maine Whole Care Fluoride Toothpaste Spearmint. However, if you prefer gel to paste, they don’t make one.

Their Long Lasting Wicked Fresh Cool Mountain Mint Mouth Wash was fantastic. I’ve made the switch to non-alcoholic mouthwash and this is one of the best tasting ones I’ve found.

Not only does Tom’s provide fluoride free and fairly chemical free products, they also stand for something worthwhile, including being socially and environmentally responsible.

Note: This is part of a series of tips about living more healthfully and organically. If you missed the first one. You can find it here.

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[one_third] Healthy Eating Worksheet [/one_third]
[two_third_last]

Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

Download Now [/two_third_last]

Categories
Healthy Living Well Stocked Pantry

The Health Benefits of Yogurt

By USDAgov [CC BY 2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia Commons

yogurt with cherries
By USDAgov [CC BY 2.0],
via Wikimedia Commons
I began my love affair with yogurt as a young child. I was prone to colds and, for awhile, vaginal yeast infections, so my mother began looking for ways to help boost my immune system. One of the things she found was that Lactobacillus acidophilus, a healthy bacteria found naturally in the body and in yogurt, helps maintain an acidic environment in the body, which, in turn, helps prevent the growth of harmful bacteria.

Yogurt, which you can find in a variety of styles and flavors at any grocery store, has quite a few health benefits:

⇒ It contains animal protein. Your body uses dietary protein to build and repair tissues; and make enzymes, hormones, and other body chemicals. Protein is a key component of bones, muscles, cartilage, skin and blood. Incorporating yogurt into your diet can help you maintain a good balance of protein.

⇒ It contains calcium, which is needed for healthy bones and teeth. It is also useful in weight management and reducing PMS symptoms. There is evidence that calcium may play a role in the prevention of cancer, too. And calcium also plays a role in heart health.

⇒ It contains vitamin B2, also called riboflavin, an important chemical for a variety of cellular functions, such as deriving energy from your food. It helps your body absorb iron, which is important for healthy red blood cells. B2 also protects you from free radicals, chemicals that can speed aging and raise your risk of cancer and other diseases.

⇒ It contains vitamin B12. Along with vitamin B2, B12 helps produce energy from nutrients and supports production of new red blood cells, replacing the old, worn out cells. It helps your nervous system function properly and supports DNA synthesis. Vitamin B12 is also needed for the enzyme that coverts a bad amino acid, called homocysteine, into a harmless compound. The Office of Dietary Supplements reports that keeping blood levels of homocysteine low may have significant benefits for your cardiovascular system.

⇒ It contains potassium. Potassium’s primary functions include building muscle, synthesizing proteins, controlling the heart’s electrical activity and maintaining pH balance. It is also needed for maintaining the body’s total fluid volume, keeping your electrolytes in balance and ensuring normal cell function. Research suggests that a diet high in potassium can help reduce the risk of stroke, lower blood pressure, preserve bone mineral density and reduce the formation of kidney stones.

⇒ It contains magnesium, which is involved in more than 300 enzymatic reactions in your body, including food metabolism and the creation of fatty acids and proteins. It is also involved in the communication between nerves and muscles, which affects performance and relaxation. Not getting enough magnesium can lead to insulin resistance, metabolic syndrome, coronary heart disease and osteoporosis.

⇒ It is a good source of probiotics, such as Lactobacillus acidophilus, which are the “friendly bacteria” found naturally in your digestive system and help with digestion. Evidence suggests that the probiotics in yogurt contribute to a healthy immune system and digestive tract. There is also some research that suggests that probiotics can help with skin conditions, urinary and vaginal health, prevention of allergies and colds, and aiding in oral health.

As you can see, yogurt is packed with a plethora of health benefits. And with the wide variety of styles and flavors available, as well as the convenient packaging, you are sure to find a yogurt that works with your lifestyle and pleases your tastebuds.

Power-Packed-Foods-150Learn About 9 More
Power-Packed Foods
In this FREE Report!

If you would like to learn about more power-packed foods, grab your copy of Top 10 Power-Packed Foods. When you subscribe to my email newsletter, using the form below, you’ll not only receive this handy one-sheet downloadable PDF report, you’ll also receive three more articles — like this one — providing you with more information about three of the power-packed foods listed in the report.

== Sources ==

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[one_third] Healthy Eating Worksheet [/one_third]
[two_third_last]

Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

Download Now [/two_third_last]

Categories
Healthy Living

Organic Living Tips: Drinking water and more

Reduce the flouride and chlorine in your drinking water.

Reduce the flouride and chlorine in your drinking water.There is so much processed food, additives and other “junk” in our food these days. That’s why there is a growing movement to eat organic foods.

In the U.S., organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food, in general, is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation.

So what does that say about non-organic food? I shudder to think.

So, with this post I’m starting a series of posts that I’ll publish over the next several weeks that will provide you with ideas for living a more organic life.

Tip 1. Reduce the fluoride in your water.
Faucet water contains fluoride in all 50 states. To remove it, purchase a reverse osmosis filter. A Britta filter won’t be enough.

Just so you know what kinds of effects too much fluoride can have, let me share my story. From the age of 3 to 5, I lived in East Africa. For health reasons, the fluoride content of the water there was very high. This caused a greenish-black substance to grow on my teeth. In fact, many children of the time had black teeth.

When we returned to the States, I had to have my teeth cleaned of this substance every three months for several years. I even had to use non-fluoride toothpaste, and did so until finding such a toothpaste became near impossible.

Tip 2. Reduce the chlorine in your water.
Chlorine is used in drinking water to combat microbial contamination. However, it can react with organic matter in the water and form dangerous, carcinogenic Trihalomethanes. In 1992, a study published in the American Journal of Public Health, found that people who regularly drink tap water containing high levels of chlorine by-products have a greater risk of developing bladder and rectal cancers than people who drink unchlorinated water.

The good news is that chlorine in water will evaporate after a few hours. So, to get rid of the Trihalomethanes, use a water pitcher with a carbon filter and then leave it in your fridge overnight to let the chlorine evaporate.

Tip 3. Stop using plastic water bottles.
Though Nalgene bottles are BPA-free, they’ve been found to leech other chemicals. Use glass bottles to be 100% safe. This is especially true if you are leaving your water bottle in the car. When your car, and therefore the water, heats up, it increases the speed of the leeching. If you can’t use a glass bottle for the car, find one of the stainless steel water bottles currently on the market.

Tip 4. Don’t bother with anti-bacterial soap.
Avoid soap labeled as “anti-bacterial.” First, pretty much all soap will kill bacteria. And second, residue on dishes and hands from these “special” soaps can get into your stomach and kill your “good bacteria.”

Tip 5. Use coconut oil to cook with.
Cooking with coconut oil is better than olive oil. It has more Omega-3s and doesn’t oxidize in sunlight or high temperatures. Olive oil is better used for flavor than for cooking; and if used in cooking, only at low temperatures.

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[one_third] Healthy Eating Worksheet [/one_third]
[two_third_last]

Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

Download Now [/two_third_last]

Categories
Healthy Living Special Occasions

Fun with Fruit Pizza

fruit pizza

A few weeks ago, my boyfriend and I stayed at friend of his home and for a treat Saturday morning they served us Fruit Pizza.

fruit pizza

The smell of the crust reminded me of going to a State Fair and the resulting dish, as you can see above, was beautiful. I asked for the recipe and she delightedly told me was Diabetic Friendly. Here’s a version of that recipe followed by some ideas I’ve had for when I make it not to far in the future.

fruit-pizza-topINGREDIENTS

CRUST:
1 cup all-purpose flour
1/4 cup powdered sugar
1/2 cup cold butter

SAUCE:
1 package (8 ounces) reduced-fat cream cheese
1/3 cup sugar
1 teaspoon vanilla

TOPPINGS:
2 cups halved fresh strawberries
1 cup halved fresh kiwi fruit
1 cup fresh blueberries

“CHEESE”:
5 teaspoons cornstarch
1-1/4 cups unsweetened orange juice
1 teaspoon lemon juice

DIRECTIONS

CRUST
In a large bowl, combine flour and powdered sugar. Cut in butter until crumbly. Press into an un-greased 12-inch pizza pan. Bake at 350° for 10-12 minutes or until very lightly browned. Cool on a wire rack.

PIZZA SAUCE
In a small bowl, beat the cream cheese, sugar and vanilla until smooth. Spread over cooled crust.

TOPPINGS
Arrange the strawberries, kiwis and blueberries on top.

“CHEESE”
In a small saucepan, combine the cornstarch, orange juice and lemon juice until smooth. Bring to a boil; cook and stir for two minutes, until thickened. Cool slightly. Drizzle over fruit.

Refrigerate until chilled.

Yield: 16 servings.

fruit-pizza-sideCARMA’S TWEAKS, TIPS & SUGGESTIONS
Note, some of these tweaks and tips may reduce the “diabetic friendliness” of this dish.

Crust Ideas: Use sugar cookie mix for a similar crust. Want to get more creative? Try different cookie mixes for the crust. Gingersnap mix will spice it up. Snickerdoodle mix will give it a touch of zesty cinnamon flavor. Fruit-flavored cookie mixes will up the fruitiness.

Sauce Ideas: If you want this to be more like a dessert, use vanilla frosting instead. For a creamier sauce, add in half an 8-oz tub of Cool Whip and reduce the sugar to 1/4 cup. Want a lighter frosting (and only if the dish will be served and consumed quickly)? Use unsweetened whipped cream. Want to be bold and different? Experiment with adding chocolate to any of these suggestions!

Topping Ideas: Use different fruits for the topping. I’m not partial to kiwi, so I’d probably substitute with Mandarin oranges, papaya (red or regular), baked apple, banana, cherries or any other favorite fruit du jour.

“Cheese” Ideas: I found the glaze that mimics the cheese to be too tart for my taste. So I’m going to experiment with other juices such as pineapple, apple, white grape and perhaps even guava.

[divider]

[one_third] Healthy Eating Worksheet [/one_third]
[two_third_last]

Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

Download Now [/two_third_last]

Categories
Healthy Living Video Podcast Well Stocked Pantry

Carma’s Cookery – The Show! Episode 5

Clayton Jewell on Carma's Cookery

Guest Clayton Jewell talks about Favorite Spices and Their Health Benefits

Guest Clayton Jewell, professional personal chef, shares her favorite herbs and spices and their health benefits. Host Carma Spence and Clayton chat about a variety of spices, what you can do with them, and some of their health benefits.

Clayton’s Special Offer

If you contact Clayton, mention you heard about her personal chef services through Carma’s Cookery and arrange both a consultation and cook day with her, she will include an additional side dish to your menu at no additional charge — up to a $20 value.

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[one_third] Healthy Eating Worksheet [/one_third]
[two_third_last]

Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

Download Now [/two_third_last]

Categories
Healthy Living Video Podcast

Carma’s Cookery – The Show! Episode 3

Nutrition for Kids with Dr. Keith Kantor

Guest Dr. Keith Kantor talks about Nutrition for Kids

With obesity rising in the U.S. and P.E. being taken out of the schools, it has become critically important that parents encourage their children to eat healthfully and have an active lifestyle. In the third episode of Carma’s Cookery, I chat with Dr. Keith Kantor about nutrition for kids.

Dr. Kantor has been an advocate of natural food and healthy living for 27 years. In 1994 he was appointed CEO of Service Foods, Inc., the largest all natural food company of its kind in the United States. He has severa relevant degrees, include a Masters in Nutritional Science from Kaplan University (Summa Cum Laude), and both a Ph.D. in Nutritional Science and a Doctorate of Science degree in Naturopathic Medicine from Corllins University. He also holds undergraduate degrees in biology and chemistry.

More recently, he authored the a family-friendly book for kids and their parents called The Green Box League of Nutritious Justice.

Recipes from the Video

Mandarin Orange & Spinach Salad
Prep time: 10 minutes

3 cups mandarin orange, fresh, peeled & sliced
10 mint leaves, fresh
5 cups baby spinach, fresh
1 large cucumber, peeled and chopped
1 red pepper, chopped
1 fennel bulb, chopped
2 Tbsp, extra virgin olive oil

Toss together and serve

Guacamole
Prep time: 10 minutes

3 ripe avocados
1/4 cup chopped red onion
1 bunch chopped, fresh, cilantro
1 chopped jalapeño
Juice from 1 lime
dash high quality salt

Combine with a spoon, fork or food processor depending on how chunky or smooth you want the texture. Serve with veggies, such as carrots or cucumbers.

Berry Spinach Smoothie
Prep time: 5 minutes

1-2 cups almond or coconut milk
1 cup frozen or fresh berries
1 handful of fresh or frozen spinach
1 Tbsp ground flax seed
4 oz plain yogurt

Combine in the blender. Blend on high, adding ice if needed. Serve.

Banana Dairy-Free Ice-cream
Prep time: 5 minutes

6 frozen bananas
1 cup unsweetened almond or coconut milk
1/2 cup walnuts

Blend and serve immediately. May be frozen to thicken it.

[divider]

[one_third] Healthy Eating Worksheet [/one_third]
[two_third_last]

Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

Download Now [/two_third_last]

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