All posts by Mira

About Mira

Mira Dessy is The Ingredient Guru. A holistic nutrition professional, author, and a popular public speaker, she knows that it's not just what you eat, but what's in what you eat. She is the author of The Pantry Principle: how to read the label and understand what’s really in their food. Dessy is a Board Certified Holistic Health Practitioner whose mission is to educate and empower consumers. She curates the Lean Clean Green Subscription box, the premier, organic, earth-friendly, healthy, sustainable subscription box which can be found online at https://theingredientguru.memberbox.com

Why You Need A Preparedness Pantry

by preparedness,

As I've been sharing about preparedness, I confess I get some people who are very dismissive and try to make prepper jokes. Last week, I had two people who were very skeptical and wanted to know ALL the reasons why they should consider starting to be more prepared.

No matter where you are on your preparedness journey, I believe it's never too late to start. But I guarantee you that starting after the fact is much more difficult. Here's what I've come up with for good reasons to be more prepared:

  1. Peace of Mind: Knowing you have essential supplies stocked up can reduce stress and anxiety during an emergency or shortfall situation. This makes you more self-reliant.

  2. Supply Chain Disruptions: We all remember the toilet paper situation of 2020. But once it was over, people stopped thinking about it. I encourage you to remember that if it happened once, it can happen again. Stockpiling helps make sure you have access to what you need, especially if transportation is disrupted in some way and the grocery store or general goods store cannot easily restock.

  3. Financial Savings: Buying in bulk and during non-emergency times often saves money in the long run. And it's a hedge against the possibility of price gouging that can happen during shortages or crises.

  4. Food Security: I'm firmly against the bucket of garbage being sold as "emergency food." You want to make sure you have what you need on hand.

  5. Health Emergencies: Having medical supplies on hand can be critical during emergencies, especially if access to healthcare facilities is limited. Plus, basic first aid supplies mean you can take the first steps for needed care if emergency responders are elsewhere or cannot get to you.

  6. Power Outages: Having essentials like batteries, a generator, candles, and alternative light sources helps manage power outages effectively so you have light and possibly power.

  7. Job Loss or Pay Cut: Having supplies on hand can help reduce the impact of job loss or income reduction. You'll have a stockpile that you can use while reducing expenditures.

  8. Shortages Due to Panic Buying: Stockpiling prevents the need to participate in panic buying during emergencies, ensuring equitable distribution of resources.

  9. Barter or Trade: It may seem a bit extreme, but if needed, a stockpile can serve as a resource for barter or trade.

  10. Personalized Needs: Anyone with special dietary requirements, medical conditions, or special needs can ensure their needs are met by stockpiling accordingly.

  11. Seasonal Preparedness: Stockpiling seasonal items makes sure you are ready in the event of weather-related emergencies like storms or extreme temperatures.

  12. Natural Disasters: Being prepared is essential for anyone living in an area that is prone to a natural disaster such as earthquakes, hurricanes, floods, or wildfires.

Whatever your reason for being prepared, it's important to remember that the best time to prepare for an emergency is before there is one. For anyone who wants to learn more, remember that you are always welcome to join The Kitchen Table.

 

 
 
 
 
 
filtration strategies

Invisible Threat In Your Water Tap And Filtration Strategies

by water
I'd like to encourage you to think for a moment about something essential to life that most people take for granted -- water.
 
Did you know that the water you consume every day could be the hidden culprit behind health issues ranging from thyroid problems to the presence of low-level pharmaceuticals in your system? In an interview with Lara Adler, The Environmental Toxins expert, she shared thata the World Health Organization says water sanitation is one of the greatest public health challenges of the 20th century. Your water may be more challenging than you think. That's why I've put together this post to empower you with knowledge and actions to ensure the purity of the water you're drinking.
 

What's in what you're drinking

 
Sure, we may not live in a third-world country, but that doesn't mean our tap water is without its problems. You might be surprised to learn that various contaminants could likely lurk in your water, from heavy metals like lead and arsenic to chemicals like atrazine found in 94% of U.S. drinking water.
 
Even in remote, pristine areas we can find polar bears in the Arctic that have flame retardant chemicals and nonstick chemicals in their bodies. Clearly those chemicals are ending up in those animals because they're traveling through the air system and possibly even contaminating an aquafer that we might normally think of being pristine.
 
The issue becomes even more for people who live in communities located near industrial areas or military bases. These locations are more likely to be exposed to a slew of additional contaminants such as perfluorinated chemicals.
 

Beyond the Bottle

 
You might be tempted to turn to bottled water, but here's the harsh truth: it's often no better than tap water. Sometimes bottled water is even worse because it's not really from a pure spring-fed source, but instead from municipal water. Plus there's the question of environmental wastefulness with bottled water.
 
A more reliable solution lies in effective water filtration systems at home. But before you rush out and grab the first filter you see, consider this: not all filters are created equal, and what works for one household might not be right for yours. From the age of your house and its plumbing to your geographical location, various factors play a role in determining the right filtration system for you.
 

Empower Yourself with Knowledge

 
You don't need to become an overnight expert in water filtration. But a basic understanding of your home's water quality and the available filtering options brings a newfound power to make informed decisions. Simple steps, like reading your water quality report or even opting for an inexpensive water test, can unveil what's really flowing from your tap.
 
And if you need help? There are resources available that can guide you without breaking the bank – because protecting your health should be accessible to everyone, regardless of financial standing. Armed with this knowledge, you can pick the filtration strategy that suits your unique needs. Layering different types of filters or choosing a point-of-use filter are just a couple of the possible strategies that might work for you.
 

In Closing

 
The goal here isn't to scare you into action; it's to gently guide you toward the realization that with a little bit of effort and understanding, you can significantly improve the quality of your water and, by extension, your health.
 
So, let's raise a glass (of purified water) to take control of what you drink and the peace of mind that comes with it. After all, you go to great lengths to ensure the purity of the food on your plate. Shouldn't you pay the same attention to the water in your cup?
 

Click the link to download your FREE guide now and start enjoying cleaner, safer water today! 

 

Sources
 

Preparedness Pantry Meal in a Jar

Preparedness Pantry Meal In A Jar

by preparedness
Have you ever had one of those nights where it's dinner time and you haven't started anything? If you have a preparedness pantry, that's not going to be a problem because one of the things that you can do is create meals in jar.
 
I call it camp stew and its main ingredients are chicken, butternut squash, peas, onions and delicious spices.
Check out the recipe below and the video on how to put it together.

Benefits of Meal in a Jar

  • Nutritious: You're eating real, single ingredients with no added preservatives or unnecessary fillers.
  • Convenient: Perfect for those nights when you're too tired to cook from scratch or realize you haven't planned dinner.
  • Economical: Using dehydrated and freeze-dried ingredients can be cost-effective, especially if you dehydrate some of the ingredients yourself.
  • Flavorful: Despite being rehydrated, these meals pack a punch in the flavor department, especially with the addition of carefully selected spices.
 
You can enjoy Camp Stew on its own or over a bed of rice, cauliflower rice, quinoa, or even a baked potato, making it versatile for any dietary preference.

Preparedness Pantry Meal in a Jar

Camp Stew Recipe

Print Recipe Pin Recipe

Ingredients
  

  • Layer in a wide mouth quart jar:

    1 cup freeze-dried chicken

    1 cup freeze-dried butternut squash

    1/2 cup freeze-dried peas

    1/4 cup dehydrated onions

  • Place in a baggie and layer on top of the dry ingredients:

    1 teaspoon thyme

    1 teaspoon rosemary

    1 teaspoon garlic salt

    1 heaping teaspoon parsley

    1 tablespoon bouillon

Instructions
 

  • Remove baggie with seasonings and set aside
  • Bring 4 cups of water to a boil
  • Pour over dry ingredients
  • Stir and let sit 15 minutes to rehydrate
  • Drain
  • Add seasonings and mix well
  • Add 2 tablespoons olive oil to a pan
  • Add rehydrated ingredients and saute for 5 minutes.
    Enjoy!

Notes

If desired can be served over rice, cauliflower rice, quinoa, or baked potato.
Links:
Freeze-dried ingredients - https://www.thrivelife.com/miradessy
Wide mouth funnel (stainless) - https://amzn.to/49whjjB
Spice + Leaf Vegan Broth Base - https://amzn.to/4bcJky1
Square zip lock baggies - https://amzn.to/47Vj7RT
Kraft paper baggies - https://amzn.to/3u9a7e7 - I like these better and plan to get them next time

Cocoa Crisis

by baking, chocolate

Who can resist the rich, chocolaty goodness of a warm mug of hot cocoa or a batch of homemade brownies? If you're like many people, there's something incredibly satisfying about chocolate. But did you know that cocoa powder, the beloved ingredient behind these treats, is facing some significant challenges?

Let's take a closer look at the current situation and how you can be prepared.

Lately there's been a fair amount of news about continuing shortages for cocoa powder; there are a number of reasons this is happening.

Firstly, cocoa is primarily grown in tropical regions like West Africa, where factors like climate change, pests, and disease can impact crop yields. Plus, labor shortages and economic challenges in these regions have further complicated the situation. All of which is coming together for an increase in the cost of cocoa powder and potentially the cost of chocolate products in general.

Here are three headlines to help you learn more about the cocoa powder shortages and how it may affect the cost of your favorite sweet treat:

African cocoa plants run out of beans as global chocolate crisis deepens (Reuters)

In recent news, it's been reported that major cocoa plants in Ivory Coast and Ghana, key producers of cocoa beans, have stopped or reduced processing due to their inability to afford purchasing beans. This potentially could lead to a significant increase in chocolate prices worldwide.

The price of cocoa has doubled over the past year due to poor harvests, and the situation has been worsened by the spread of fungal diseases affecting cocoa plants. As a result, processors are struggling to acquire enough beans to meet demands from chocolate manufacturers.

This disruption in the cocoa market may result in a deficit of cocoa supplies, potentially impacting chocolate production and availability worldwide.

The meltdown in chocolate is coming as prices signal supply shortages (The Japan Times)

In the heart of West Africa, where cocoa beans are grown, decades of low prices have left cocoa farmers struggling, and now, a shortage of beans is driving prices to record highs. Poor farming practices, aging trees, and government regulations have all contributed to the problem. While some farmers outside of West Africa are benefiting from the boom, the situation remains dire for many.

As cocoa prices soar, chocolate lovers may soon feel the pinch at the grocery store. While this crisis presents challenges, it may also pave the way for much-needed reforms in the cocoa industry

Cocoa price soars to all-time high: Will chocolate be more expensive? (Euronews)

Chocolate manufacturers are facing a tough situation as cocoa prices soar to record highs. Part of the impact is due to weather conditions which are affecting cocoa harvests in West Africa. The unusually harsh Harmattan winds in countries like Ivory Coast and Ghana have worsened the situation, leading to a 40% increase in cocoa prices since the beginning of the year.

Hershey's CEO, Michele Buck, expressed concerns that such high cocoa prices could impact earnings and hinted at potential price increases for chocolate products. This spike in cocoa prices is attributed to the El Nino Southern Oscillation (ENSO), causing extreme weather conditions that affect cocoa crops, which are already vulnerable to climate changes.

With poor harvests expected to continue, cocoa prices may remain high, impacting not only chocolate but also other confectionary ingredients like sugar, as climate change continues to disrupt weather patterns globally.

If you're a chocolate lover this might sound like scary news, but here's where preparedness comes into play. Just like we stock up on canned goods and bottled water for emergencies, it's a smart idea to have some cocoa powder stashed away in your pantry. Not only does cocoa powder have a long shelf life when stored properly, but it's also incredibly versatile and can be used in a variety of recipes.

So, how much cocoa powder should you stock up on? Well, that depends on your chocolate consumption habits and how often you like to bake. I like to recommend starting with a at least two extra containers or bags of cocoa powder to have on hand for those rainy days when you're craving something sweet.

By stocking up on cocoa powder now, you'll be prepared to satisfy your chocolate cravings whenever they strike. Plus, you'll have a delicious ingredient on hand to whip up homemade treats for family and friends.

So go ahead, indulge in a little chocolatey preparedness – your taste buds will thank you!

I've put together a tasty collection of cocoa powder recipes. From irresistible brownies to cozy hot chocolate, there's something to satisfy every sweet craving. These recipes are exclusively available to members.

Join The Kitchen Table today to access these mouthwatering treats and connect with fellow chocolate lovers. Don't miss out – subscribe now!

Sources

Angel, Maytaal and Akalaare Adombila, Maxwell. African Cocoa Plants Run Out Of Beans As Global Chocolate Crisis Deepens. Reuters. 2024-03-13. www.reuters.com/markets/commodities/african-cocoa-plants-run-out-beans-global-chocolate-crisis-deepens-2024-03-13/.

Blas, Javier. “The Meltdown in Chocolate Is Coming as Prices Signal Supply Shortages.” The Japan Times, 13 Mar. 2024, www.japantimes.co.jp/commentary/2024/03/13/world/chocolate-meltdown/.

“Cocoa Price Soars to All-Time High: Will Chocolate Be More Expensive?” Euronews, www.euronews.com/business/2024/02/09/cocoa-price-soars-to-all-time-high-will-chocolate-be-more-expensive.

daylight savings

The Dark Side Of Daylight Savings: Risks And Recommendations

by sleep,

Every year, as clocks spring forward or fall back in regions observing Daylight Savings Time (DST), millions find their daily routines and biological clocks disrupted. This seemingly small shift, intended to conserve energy by extending evening daylight, carries significant and often overlooked health implications.

Here are five health risks you should know:

1. Sleep Disruption and Health Risks

The immediate effect of DST is sleep disruption. WebMD highlights the harmful effects of this adjustment, noting that the loss of just one hour can lead to short-term confusion and irritability, with long-lasting impacts on overall health. 

UTSWMed further explains how DST can be particularly bad for brain health, disrupting the natural circadian rhythms that regulate our sleep patterns, mood, and cognitive functions.

2. Increased Accidents and Injuries

The transition into DST has been linked to increased traffic accidents, as a study in the New England Journal of Medicine detailed. The disorientation caused by sleep loss can reduce alertness and increase the risk of errors on the road. 

Similarly, the American Psychological Association (APA) found that workplace injuries tend to rise immediately after the clocks are set forward, suggesting that sleep deprivation affects not only our cognitive abilities but also our physical safety.

3. Heart Health Concerns

Perhaps one of the most alarming findings is the association between DST and heart health. The New England Journal of Medicine reports an increase in myocardial infarction (heart attack) incidents following the switch to DST, underscoring the stress that sleep disruption can place on the cardiovascular system.

4. Effects on Mental Health

The impact of DST extends into mental health. The sudden change in daylight patterns may exacerbate seasonal affective disorder (SAD) and other mood disorders. Mental Floss discusses the potential role of DST in triggering seasonal depression. At the same time, a study cited by Wiley Online Library suggests small shifts in diurnal rhythms can lead to an increase in suicide rates, highlighting the profound effect of circadian misalignment on psychological well-being.

5. Fertility and Pregnancy

An often overlooked aspect of DST is its impact on fertility treatments. A study shared by Taylor & Francis Online reveals an increased rate of spontaneous pregnancy loss among IVF patients following the DST change, suggesting that even minor disruptions in sleep and circadian rhythms can have significant reproductive consequences.

Recommendationsmagnesium and sleep

To mitigate the risks associated with Daylight Savings Time (DST) and improve your overall well-being during these transitions, consider the following recommendations:

  • Gradually Adjust Your Sleep Schedule: In the week leading up to the change, adjust your bedtime and wake-up time by 10-15 minutes each day to help your body adapt more smoothly to the time change.
  • Enhance Your Sleep Environment: Make sure your bedroom is conducive to sleep. This includes maintaining a cool, comfortable temperature, minimizing noise and light exposure, and investing in a comfortable mattress and pillows.
  • Limit Exposure to Screens Before Bedtime: The blue light emitted by phones, tablets, and computers can interfere with your body's production of melatonin, the hormone that regulates sleep. Try to avoid screens for at least an hour before going to bed.
  • Establish a Relaxing Pre-Sleep Routine: Engage in calming activities before bed to help signal to your body that it's time to wind down. This could include reading, taking a warm bath, meditating, or practicing gentle yoga.
  • Stay Active During the Day: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous exercise close to bedtime as it can energize you and make it harder to fall asleep.
  • Consider Natural Sleep Aids: Supplements like melatonin or herbal teas (such as chamomile or lavender) can be helpful, but it's important to consult with a healthcare professional before starting any new supplement.
  • Use Essential Oils: Products like Circadian Rhythm™ by Vibrant Blue Oils can support your body's natural sleep-wake cycle by helping to regulate the release of melatonin and reduce stress levels.

Implementing these strategies can help ease the transition into and out of Daylight Savings Time, reduce the associated health risks, and support your overall sleep and well-being.

–

Sources

  1. WebMD. (2021, November 5). An Hour at What Cost? The Harmful Effects of Daylight Savings. Retrieved from webmd.com

  2. University of Texas Southwestern Medical Center. Why daylight saving time may be bad for your brain and health. Retrieved from utswmed.org

  3. Gold, J. A., et al. (2020). Increased Patient Safety-Related Incidents Following the Transition to Daylight Savings. Retrieved from PubMed

  4. Janszky, I., & Ljung, R. (2008). Shifts to and from Daylight Saving Time and Incidence of Myocardial Infarction. Retrieved from NEJM

  5. Coren, S. (1996). Daylight Savings Time and Traffic Accidents. Retrieved from NEJM

  6. Barnes, C. M., et al. (2019). Changing to Daylight Saving Time Cuts Into Sleep and Increases Workplace Injuries. Retrieved from APA

  7. Kelner, N., et al. (2017). Impact of DST on spontaneous pregnancy loss in in vitro fertilization patients. Retrieved from Taylor & Francis Online

  8. Lahti, T. A., et al. (2008). Small shifts in diurnal rhythms are associated with an increase in suicide. Retrieved from Wiley Online Library

  9. Mental Floss. Is Daylight Saving Time to Blame for Seasonal Depression? Retrieved from mentalfloss.com

gluten free pancakes

The Joy Of Pancakes: 5 Gluten-Free Delights

by dairy, gluten free, pancake,

There’s nothing quite like pancakes. Just about every culture I can think of has some sort of a recipe for them.  And many people enjoy them, not just for breakfast, but sometimes even dinner.  This can sometimes be a challenge for those who are dealing with gluten-sensitivity issues.

Whether it’s full-on celiac disease, an allergy to one or more grains, or digestive issues that simply don’t agree with consuming grain products, it can be somewhat difficult when you want to enjoy a pancake.

  1. Gluten-Free Berry Cheese Pancakes

This is a wonderful alternative to traditional pancakes. High in protein and very delicious, it’s easy to make, and you won’t miss the flour.  Obviously, if you’re sensitive to dairy you’ll need to substitute your favorite non-dairy cream cheese instead.  

Gluten Free Berry Cheese Pancakes

Start your day on a delightful note with these gluten-free berry cheese pancakes. Made with a combination of gluten-free flour, creamy cheese, and fresh berries, these pancakes are both nutritious and indulgent.
Print Recipe Pin Recipe

Ingredients
  

  • 8 ounces cream cheese, brought to room temperature and cut into cubes
  • 6 large eggs
  • ½ teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 3 tablespoons organic butter, divided
  • 1 cup fresh blueberries
  • 1 strawberries fresh strawberries, sliced
  • Maple syrup, optional

Instructions
 

  • Add cream cheese, eggs, cinnamon, and vanilla extract to a food processor or blender
  • Blend on high until completely smooth
  • Heat a large pan (or griddle) to medium heat
  • When hot add ½ tablespoon butter to the pan, spreading to cover
  • Pour small pancakes onto the pan (approximately 3) — leave space in between so they don’t run together
  • Cook until the edges just begin to turn brown and the pancakes are set, about 3 minutes. 
  • Carefully flip each pancake and continue cooking for another 1-2 minutes until bottom is golden brown on the bottom
  • Transfer cooked pancakes wire rack and keep warm (I like to use my microwave oven for this.  It’s over the cooktop and it’s an insulated box. Don’t put pancakes on a plate as the bottom ones get soggy if you do)
  • Repeat until all the pancakes are made
  • Serve pancakes topped with berries and maple syrup, if using
    Enjoy!

2. Banana Oat Pancakes

This recipe is simple and delicious. One of the things that my family likes so much about it is that the pancakes are very fluffy.  You don't realize that these are whole-grain oat pancakes they are that light and airy.  The bananas combined with the cinnamon and nutmeg make it a delicious way to start your day.  I also like having another great recipe that allows me to use up any almost over-ripe bananas.

banana oat pancakes

King Arthur Flour's Banana-Oat Pancakes

Try these banana oat pancakes for a wholesome twist on a breakfast classic. Packed with fiber-rich oats and sweetened naturally with ripe bananas, these pancakes are as nutritious as they are delicious!
Print Recipe Pin Recipe

Ingredients
  

  • 3 small bananas mashed
  • 2 T. unsalted butter melted (use organic)
  • 1 T. lemon juice
  • 1 T. sugar (I reduce this to 1 t. as the bananas when they are this ripe have a lot of natural sugars)
  • 2 eggs
  • 1 C. oat flour
  • 1/2 t. baking soda
  • 1/2 t. salt
  • 1/2 t. ground cinnamon
  • 1/2 t. ground nutmeg

Instructions
 

  • Stir together the mashed bananas, butter, lemon juice and sugar in a medium bowl.
  • Beat in the eggs.
  • Whisk together the oat flour, baking soda, salt and spices in a small bowl.
  • Form a well in the center of the dry ingredients and pour in the wet ingredients.
  • Stir the batter just until the dry ingredients are thoroughly moistened.
  • Check to be sure the batter is thin enough for your pancakes; you may need to add a touch of milk or water (I never do)
  • Let the batter sit 10 minutes before using.
  • Heat a nonstick griddle or heavy skillet.
  • If your surface is not non-stick brush it lightly with vegetable oil.
  • When the surface is ready spoon batter 1/4 C. at a time into the pan.
  • Let the pancakes cook on the first side until bubbles begin to for around the edges, 3-4 minutes.
  • When the pancakes are just beginning to set flip then and let them cook on the second side, about 1 1/2 minutes more.
  • You can sprinkle toasted walnuts over the batter just before cooking as an extra treat.

 

3. Ricotta Pancakes with Honey-Glazed Plums

The inspiration for this was a click-through Twitter post that brought me to Almost Bourdain's (AB's) blog, which I recently discovered and like. He credits his inspiration for this recipe to Bill Granger, I credit my inspiration to him. It's kind of neat how that works, we're all connected by this idea of ricotta in pancakes, but we each put a slightly different twist to it; all of them, I'm sure, are very delicious.

Ricotta Pancakes with Honey Glazed Plums

Indulge your taste buds with these luxurious ricotta pancakes topped with honey-glazed plums. The creamy texture of ricotta cheese combined with the sweetness of honey-glazed plums creates a decadent breakfast treat.
Print Recipe Pin Recipe

Ingredients
  

  • For the pancakes:

    1 1/3 C. ricotta cheese

    3/4 C. buttermilk (for a little tang to offset the honey glazed plums)

    4 eggs separated

    1/2 C. fresh ground oat flour

    1/2 C. fresh ground brown rice flour

    1 t. baking powder

    1 t. vanilla

    pinch salt

  • For honey-glazed plums:

    2 plums

    2 T. honey

    1/2 t. cinnamon

    2 t. butter

Instructions
 

  • Pancake instructions:
    Beat egg whites until peaks form, set aside
    Mix ricotta, egg yolks, vanilla, and buttermilk together until well blended
    Mix together flours, baking powder and salt
    Gently add flours into ricotta mixture
    Gently fold egg whites into mixture until just blended
    Grop by 1/4 C. measure into medium hot, greased pan
    After 2 minutes flip to cook other side
  • Instructions for plums:
    Cut plums into bite sized pieces
    Toss with honey and cinnamon
    In a medium-hot pan melt butter
    Add plum mixture and stir until plums begin to soften just a little (about 7 minutes)
    Serve pancakes with plums on top

4. Classic Pancakes

These pancakes are very fluffy, combining the oat flour and the buttermilk.  The whole grains soften a bit by letting the batter rest for a few minutes and soaking up some of that buttermilk to help make the pancakes fluffy and delicious.

Tip: The batter for this recipe does tend to be somewhat thin. It’s best to make smaller pancakes so you can flip them easily.  Or thin the batter out a tiny bit more with some coconut milk and make a crepe-style pancake instead.   so you may find smaller pancakes easier to flip.

Buttermilk Oat Pancakes

Buttermilk Oat Pancakes

Sometimes, nothing beats the simplicity of classic pancakes. These pancakes are a timeless favorite, Whether fluffy or thin, topped with maple syrup or fresh fruit.
Print Recipe Pin Recipe

Ingredients
  

  • 1/2 C. oat flour
  • 1/2 C. brown rice flour
  • 1 egg
  • 1 1/2 T. melted coconut oil
  • 1/2 t. baking powder
  • 1/2 t. baking soda
  • 1 t. vanilla
  • 1 T. sucanat

Instructions
 

  • Mix the dry ingredients together
  • Beat the egg
  • Add beaten egg and other liquid ingredients to the dry mixture
  • Let mixture sit for 5 minutes
  • Cook in pan lightly greased with coconut oil
    Enjoy!

 

5. Strawberry Sheet Pan Cakes

Hosting a brunch or feeding a crowd? These strawberry sheet pan cakes are the perfect solution. Baked to golden perfection in a sheet pan and topped with fresh strawberries, these pancakes are as convenient as they are delicious. Get the recipe here: Strawberry Sheet Pan Cakes.

 

olive oil

Why You Should Use EVOO For Gut Health

by Uncategorized, ,
Good quality olive oil is not only a tasty way to cook food and add flavor, it has some pretty significant health benefits as well. Especially for gut health. But not just any olive oil will do. Sadly, most of what is available at the grocery store in see-through plastic containers is not a good choice.

Storing olive oil

To get the best quality olive oil, ideally you want cold pressed and extra virgin. Plus your good quality olive oil needs to be stored in amber or green glass to protect it from the light. That plastic isn't doing you or your olive oil any favors. Plus I'm just not a fan of food in plastic and try to avoid that as much as I can. A metal can is also a reasonable choice for an olive oil container.
 
Ideally, your olive oil should be in a cool, dark cupboard in dark glass with the top firmly affixed to avoid exposure to light, temperature, and oxygen. The goal is to reduce these exposures as much as possible to preserve it's quality.

Cooking with olive oil

Olive oil can be a wonderful cooking oil. Research shows that it's stable at high temperatures, up to 374°F, and it doesn't oxidize, unlike other vegetable oils. Plus, cooking with olive oil can help boost the antioxidant content of your meals. It's not only good for cooking/heating, it can even be used right out of the bottle to drizzle on a salad, used in a marinade, or add a little extra healthy fat to an appetizer such as hummus.

Benefits of Olive Oil

Now, let's take a look at extra virgin olive oil and how it can work wonders for your digestive system.

Anti-inflammatory for the Gut

Loaded with antioxidants, olive oil helps reduce inflammation by stopping free radical molecules from wreaking havoc in your digestive system. There are many studies that suggest following a Mediterranean diet rich in olive oil can lower your risk of various diseases including arthritis, heart disease, and even cancer. Talk about a delicious way to stay healthy!

Gut Healing Superpowers

In some ways, you can think of extra virgin olive oil as a superhero for your gut. Rich in antioxidants, also known as polyphenols, it provides prebiotics which are important for nourishing your gut microbiome and promoting the growth of healthy bacteria. Plus, olive oil helps produce short-chain fatty acids that are a type of fuel for gut function. Studies show an improvement in symptoms for those who deal with colitis, leaky gut, and other irritable bowel disorders when adding olive oil to their diet.

Nutrient Absorption Booster

Your gut loves extra virgin olive oil because it's rich in monounsaturated fats, like oleic acid, which is helpful for nutrient absorption. By helping your digestive tract absorb fat-soluble nutrients like vitamins A, D, E, and K, olive oil ensures that you get the most out of your meals. And olive oil can also be helpful for carotenoid absorption. Found in foods like yams, leafy greens, carrots, and tomatoes, carotenoids are a type of pigment in plants that are a form of antioxidant which is highly beneficial.

Natural Laxative Effects

Many people struggle with constipation. Olive oil, with it's lubricating properties, is an effective and gentle remedy. Unlike harsh over-the-counter laxatives, olive oil won't leave you feeling uncomfortable. It may even help reduce symptoms of incomplete evacuation.

In conclusion

As always, if you're allergic or sensitive to olive oil, it's best to avoid it. If that's not an issue for you, I encourage you to embrace its anti-inflammatory, gut-healing benefits, and enjoy the nutrient-rich goodness.
 
And remember to always choose high-quality extra virgin olive oil in a dark glass or metal container and store it properly for the best results.

There are many different brands of olive oil on the market, but not all have a similar taste or quality. I spoke with Tony Kasandrinos, the man behind my favorite olive oil to share with you the importance of choosing high-quality olive oil to reap its amazing health benefits!

Sources

Foster, Kelli. “The Best Way to Store Olive Oil.” Kitchn, Apartment Therapy, LLC., 1 May 2019, www.thekitchn.com/this-is-how-you-should-be-storing-olive-oil-tips-from-the-kitchn-219089.

Author links open overlay panelS Cicerale, et al. “Antimicrobial, Antioxidant and Anti-Inflammatory Phenolic Activities in Extra Virgin Olive Oil.” Current Opinion in Biotechnology, Elsevier Current Trends, 13 Oct. 2011, www.sciencedirect.com/science/article/abs/pii/S0958166911006811.

Guasch‐Ferré, M., and W. C. Willett. Journal of Internal Medicine, vol. 290, no. 3, 23 Aug. 2021, pp. 549–566, doi:10.1111/joim.13333.

Zhou, Yaxi, et al. “The Potential of Natural Oils to Improve Inflammatory Bowel Disease.” MDPI, Multidisciplinary Digital Publishing Institute, 1 June 2023, www.mdpi.com/2072-6643/15/11/2606.

Author links open overlay panelYuanhang Yao, et al. “Effects of Dietary Fat Type and Emulsification on Carotenoid Absorption: A Randomized Crossover Trial.” The American Journal of Clinical Nutrition, Elsevier, 13 Mar. 2023, www.sciencedirect.com/science/article/abs/pii/S0002916523462673.

“Olive Oil and Constipation: Remedies, Other Treatments, and Causes.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/313416#treating-constipation-with-olive-oil.

migraine

Navigating Life With Migraine: Insights, Strategies, And Hidden Triggers

by Uncategorized
Living with migraines can sometimes feel a lot like navigating a maze, with twists and turns at every corner. If you're one of the millions of people who suffer from migraines, you know firsthand the challenges they bring to your daily life. From debilitating pain to disruptions in your routine, migraines can take a toll on both your physical and emotional well-being. In this blog post, I'll cover some of the top concerns shared by people who suffer from migraines and offer insights that can help you navigate this journey with confidence.

Pain Management

For anyone who has experienced the throbbing pain, nausea, and sensitivity to light and sound that often accompanies a migraine, you already know why pain management is a top concern for many migraine sufferers. Finding effective ways to alleviate the intense pain of a migraine attack is essential for restoring comfort and functionality. There are a number of medications that can help with migraines. If you're looking for holistic health strategies to help reduce your migraine consider the following:

Modifying your diet

Paying attention to your diet and making certain modifications can be one way to help manage your migraine pain holistically. Common dietary triggers for migraines include caffeine, alcohol, aged cheeses, processed foods, and artificial sweeteners. Consider keeping a food journal to track your intake and identify any potential triggers. Plus adding more whole, nutrient-dense foods like fruits, vegetables, and lean proteins can be supportive for your overall health and may potentially help to reduce your migraine frequency and severity.

Stress management techniques

Stress is a well-known migraine trigger for many people which makes adding stress management techniques an important part of holistic migraine support. Adding practices such as meditation, deep breathing exercises, yoga, and progressive muscle relaxation can help calm your nervous system and may help reduce the frequency and intensity of migraine attacks. One other recommended strategy is to find enjoyable activities and hobbies, to spend time in nature, and to prioritize getting enough good quality sleep. All of these lifestyle interventions can further support stress reduction and overall well-being.

Natural remedies and supplementation

A number of natural remedies and supplements have shown promise for helping to relieve migraine pain and support overall migraine management. For example:
  • magnesium deficiency has been linked to migraines so supplementation may help reduce the frequency and severity of migraines for some people
  • other supplements like riboflavin (vitamin B2), coenzyme Q10, and feverfew may also have be helpful for migraine sufferers
By adding holistic health strategies into your daily routine, you can take a proactive approach to managing your migraine pain and promoting your overall well-being. Note: It is very important to consult with a healthcare provider before starting any new supplements, especially if you're taking other medications or have underlying health conditions. It's also not recommended to stop any migraine medications without first consulting your healthcare provider.

Migraine Frequency and Duration

How often do you find yourself grappling with a migraine attack? The frequency and duration of migraine episodes can be different from person to person, but for many, the worry about when you might suffer your next attack is a huge concern. Understanding your migraine patterns is important because it will help you better understand your triggers (see below) and be more aware of what you can do to prevent or reduce the severity of your migraines. Using a migraine tracker is a good way to see how often and what might be the cause of your migraines.

Identifying Triggers

migraine

Migraine triggers are kind of like puzzle pieces. Sometimes they are difficult to figure out. Plus different people can experience migraine triggers differently than others. No two people are the same when it comes to what will cause a migraine. Here are some of the most common triggers:

Stress

Anxiety, emotional stress, tension, and worry, are a leading trigger for migraines. Stress can cause physiological changes in your body that may cause a migraine attack.

Hormonal Changes

Changes in your hormonal state, especially in women, is a well-known trigger for migraines. Potential triggering hormonal fluctuations include changes in estrogen levels during menstruation, pregnancy, and menopause, as well as the use of hormonal contraceptives.

Dietary Triggers

Certain foods and beverages are known to trigger migraines in those who are susceptible to them. Common dietary triggers include:
  • Caffeine
  • Alcohol, especially red wine
  • Aged cheeses
  • Processed meats containing nitrates or nitrites
  • Artificial sweeteners like aspartame
  • Monosodium glutamate (MSG), often found in processed foods and Chinese cuisine
  • Tyramine-rich foods such as aged cheeses, smoked or cured meats, and fermented foods like sauerkraut and soy sauce

Sensory Issues

Sensory overload, such as spending extended periods in front of a computer screen or in noisy environments can trigger a migraine in some sensitive individuals. Other sensory triggers include bright or flickering lights, loud noises,and strong smells.

Poor quality sleep

Improper sleep patterns, which can include insufficient sleep, irregular sleep schedules, or oversleeping, may trigger migraines. Poor quality sleep and sleep disorders, such as insomnia or sleep apnea, may also be a problem and potentially cause a migraine.

Environmental triggers

Many people are highly sensitive to environmental changes in weather including barometric pressure fluctuations, exposure to allergens, or pollutants, all of which can contribute to migraine attacks in susceptible individuals.

Physical triggers

Intense physical exertion - especially in extreme weather conditions, dehydration, skipping meals, or changes in your daily or regular physical activity levels could be a migraine trigger for some people. It's important to note that your response to migraine triggers may be different than someone else's. Triggers and severity of response can vary. Keeping a migraine diary to track potential triggers and patterns can help identify and avoid triggers that may contribute to migraine attacks.

Moving forward with migraines

Migraines don't only affect your physical health – they can also impact your overall quality of life. Your ability to work, socialize, pursue hobbies, and maintain relationships all have the potential to be impacted by the unpredictable nature of a migraine attack. Although living with migraines can be challenging, it's important to remember that you're not alone on this journey. By learning to better understand and address your particular migraine patterns and staying proactive in your approach to migraine management, you have the potential to manage them better. This includes prioritizing self-care, listening to your body, and celebrating the wins – no matter how small they may seem. It's important to work closely with a healthcare provider to develop a comprehensive migraine management plan tailored to your specific needs and preferences. Remember that individual responses to these migraine support strategies may vary, so it may take some experimentation to find what works best for you.

Do you experience migraines? If so you know how debilitating, they can be. Unfortunately, medication does not get to the root of the cause for migraines. You may know what your triggers are, but did you know that there are ingredients hidden in your food that could also be contributing?

 Download Sneaky Food Ingredients That Trigger Migraines eBook and learn more.

 
  Sources
Stubberud, Anker, et al. "Is there a causal relationship between stress and migraine? Current evidence and implications for management." The journal of headache and pain 22.1 (2021): 1-11. Slavin, Margaret, et al. Headache: The Journal of Head and Face Pain, vol. 61, no. 2, 27 Jan. 2021, pp. 276–286, doi:10.1111/head.14065. Gazerani, Parisa. “Migraine and Diet.” MDPI, Multidisciplinary Digital Publishing Institute, 3 June 2020, www.mdpi.com/2072-6643/12/6/1658. Nowaczewska, Magdalena, et al. “The Ambiguous Role of Caffeine in Migraine Headache: From Trigger to Treatment.” MDPI, Multidisciplinary Digital Publishing Institute, 28 July 2020, www.mdpi.com/2072-6643/12/8/2259. Sudharta, Harvey, et al. “Tyramine Ingestion and Migraine Attack: A Systematic Review.” Open Access Macedonian Journal of Medical Sciences, oamjms.eu/index.php/mjms/article/view/11484. Yamanaka, Gaku, et al. “Experimental and Clinical Evidence of the Effectiveness of Riboflavin on Migraines.” MDPI, Multidisciplinary Digital Publishing Institute, 29 July 2021, www.mdpi.com/2072-6643/13/8/2612. Sazali, Suhairul, et al. “Coenzyme Q10 Supplementation for Prophylaxis in Adult Patients with Migraine-a Meta-Analysis.” BMJ Open, British Medical Journal Publishing Group, 2021, bmjopen.bmj.com/content/11/1/e039358.abstract. Kaur, Kavaljeet, et al. "The efficacy of herbal supplements and nutraceuticals for prevention of migraine: can they help?." Cureus 13.5 (2021) Krause, Diana N., et al. "Hormonal influences in migraine—interactions of oestrogen, oxytocin and CGRP." Nature Reviews Neurology 17.10 (2021): 621-633. Benbow, Tarique, et al. "Systemic administration of monosodium glutamate induces sexually dimorphic headache-and nausea-like behaviours in rats." Pain 163.9 (2022): 1838-1853 Duan, Shaojie, et al. "Association between sleep quality, migraine and migraine burden." Frontiers in Neurology 13 (2022): 955298
composting

Composting 101: Transforming Kitchen Scraps Into Garden Fertility

by Uncategorized,
I'm a big advocate for having a garden. Even if it's just a few herbs in some containers, when you're growing food it's one less thing you have to buy at the grocery store. Another thing I think is a good idea? Starting a compost bin. Admittedly this idea does not work well if you live in an apartment, have a very tiny yard, or live in an area where composting is not allowed. If you are allowed to compost, however, it's a great way to repurpose a lot of your everyday kitchen waste.

What is compost?

Made from a mixture of ingredients such as food waste, decomposing plant matter, and organic materials, compost is the result of these items breaking down to create soil. It is then used to improve the biological properties of garden beds, containers, and pots. Compost is a mixture of ingredients that are rich in plant nutrients and beneficial organisms.

Why start a compost bin?composting

One of the best things about composting food waste is to keep it out of the landfill. In the US about 30% of the garbage in a landfill is food waste. Although vegetable peelings and other kitchen scraps will break down into nutrient-rich soil that can be used in the garden or even in houseplants, when sent to the landfill it's a different story. There, because the food waste is surrounded by non-organic materials, instead of breaking down it rots and releases methane.
 
Learning how to compost, or finding a service that will compost your food scraps for you, is a good way to keep them out of the landfill and help reduce toxic emissions.

Learning about compost

composting

It was a rainy, chilly Saturday morning when we all piled into the classroom at the township community education center. The recreation center was offering a composting class taught by several Master Gardeners and a Master Composter.
 
Although I have a (small) compost bin in my yard I decided to attend to learn how I could improve my compost pile. After a comprehensive discussion of compost we all tromped over to the demonstration bins in the side yard. There we were able to see the different stages of compost.
 
The instructors also asked for volunteers to help turn the pile, everyone pitched in and made short work of it. I'm glad I went to the class because it turns out I'm not putting enough brown material into my compost bin, something we'll be working on over the next few weeks.

The SMARTs of compostingcomposting

  • Size - 4 feet wide by 4 feet high is recommended
  • Moisture - it should feel like the consistency of a damp wrung-out sponge
  • Aeration - compost should be turned at least every six months to add more oxygen and revive the microbes
  • Ratios - your compost pile should be 2 parts brown matter to 1 part green matter. The brown is carbon, what the microbes are breaking down, the green is nitrogen, what the microbes eat.
  • Temperature - having a soil thermometer can be a useful tool. The compost pile should be between 135°F and 160°F in order to break down properly.

Other composting information

  • Brown matter sources are: chopped leaves, grass clippings, hay, pine needles, spent dirt, and soggy shredded paper or shredded cardboard. The paper products need to be mixed in, do not put them in a layer or it will turn into paper mache.
  • Green matter sources are: kitchen scraps, coffee grounds, egg shells (crush them first), plant matter (except for weeds or anything diseased). When adding green matter to the compost pile it's best to top it with a layer of brown matter.
  • It is possible to use chicken poop for a compost pile but it needs to age at least three months before you put it in there because it is too high in nitrogen
  • Do not till your container beds, simply top dress them with compost
  • For the highest microbial activity, a compost bin should be open to and touching the ground.
  • It is possible to improve your lawn by layering a 1/2" topping of compost on it, however for most people this takes far more compost than a backyard set-up can create
  • Composting with worms is called Vermiculture. The recommended worms for this are red wigglers. Worms, and other bugs, only go into the compost after it has finished breaking down
  • Do not compost:
      • meat scraps
      • bones
      • fish
      • dairy
      • grease/oil
      • magnolia leaves
      • avocado skins
      • weeds
      • diseased plant material
      • pet waste

Recommended reading

There are several excellent books about composting, container gardening, and food waste that I like. They're good to have, not just to learn, but as a resource to refer back to. I now know I need to add a couple of composting books to my personal library.
 
 
Sources
Buzby, Posted by Jean. “Food Waste and Its Links to Greenhouse Gases and Climate Change.” USDA, 2022, www.usda.gov/media/blog/2022/01/24/food-waste-and-its-links-greenhouse-gases-and-climate-change.
nut butter

Battle Of The Nut Butters: Peanut Butter Vs. Almond Butter

by nuts, , ,
When it comes to nut butter most people tend to lean toward peanut butter. It's not the only option out there, however, as almond butter is another equally delicious choice. Both peanut butter and almond butter are versatile when being used for cooking or baking, both come in chunky or smooth, and both can be a great right-off-the-spoon snack. There are, however, a number of differences between them; let's dive into the details and break it all down:

Nutrition

Peanut Butternut butter

  • Protein - Peanuts are high in protein
  • Fats - Peanuts contain mostly unsaturated fats
  • Vitamins and Minerals - Peanut butter is considered to be a good source of Vitamin B6, niacin, and magnesium.
  • Nutrition facts for 1 Tablespoon of peanut butter -
    • Protein: 3.6 g (8% DV)
    • Carbs: 4 g
    • Fiber: 0.8 g (4% DV)
    • Fat: 8 g (13% DV)
    • Sugar: 1.7 g

Almond Butternut butter

  • Protein - Also a good source of protein, almonds have slightly less than peanuts
  • Fats - Almonds are mostly monounsaturated fats
  • Vitamins and Minerals - Almonds are a great source of Vitamin E, iron, magnesium, and calcium. They have far more calcium than peanut butter. Per tablespoon, almond butter has 56mg as compared to 7mg for peanut butter
  • Low in Carbs - Almond butter is relatively low in carbohydrates
  • Nutrition facts for 1 Tablespoon almond butter:
    • Protein: 3.4 g (7% DV)
    • Carbs: 3 g
    • Fiber: 1.6 g (7% DV))
    • Fat: 9 g (14% DV)
    • Sugar: 1 g

So What's The Difference?

In addition to the difference in nutritional breakdown, there are several important differences between almonds and peanuts:

Legume vs. Nut

One important distinction lies in their botanical origins. While almonds are tree nuts, peanuts are not nuts at all but rather fatty legumes, meaning they belong to the same food family as beans and lentils.

Aflatoxin

Peanuts, and indeed all peanut products, including peanut oil, can be susceptible to aflatoxin, a naturally occurring mycotoxin produced by an Aspergillis fungus that grows in the soil. Especially when peanuts are stored improperly, or if exposed to warm humid conditions, peanuts can be highly susceptible to contamination by aflatoxin. High levels of exposure to aflatoxins in people potentially creates a risk for health conditions such as liver damage or cancer.
 
Although almonds can potentially also be susceptible to aflatoxin since it is a naturally occurring substance, however, studies show that contamination levels are very low.

Pesticide Contamination

Research has shown that peanuts, due to their growth and storage conditions, can potentially be highly contaminated by pesticides. This raises concerns about the potential impact on health when peanuts, peanut butter, or other peanut products are consumed regularly. The USDA identified 8 specific pesticides found on peanuts:
 
  • Piperonyl butoxide
  • Dichlorodiphenyldichloroethylene (DDE)
  • Pentachloroaniline (PCA)
  • Quintozene (PCNB)
  • Fluazinam
  • Pentachlorobenzene (PCB)
  • Carboxin
  • Malathion
 
To avoid these pesticides it's important to choose organic peanut butter. It's also best to read the label, for both peanut butter and almond butter, and avoid added oils, sugars, or salt.

In Summary

When choosing between almond butter and peanut butter, both provide some nutritional benefits. While almond butter offers more monounsaturated fats, more micronutrients, and less carbohydrates, peanut butter provides a slightly higher protein content.
 
However, it's essential to take into account the potential concerns for contamination from aflatoxin and the pesticide residues found in peanuts. Choosing organic options may help reduce the risk.
 
Remember to read the label and keep in mind that personal preference, dietary needs, and awareness of potential contaminants should help guide your choice.
 
Sources

Robyn O’Brien. “Food Allergies: The Hidden Truth About Peanuts.” Robyn O’Brien, 2019, robynobrien.com/food-allergies-the-hidden-truth-about-peanuts/.

Author links open overlay panelA.M. Torres a b, et al. “Review on Pre- and Post-Harvest Management of Peanuts to Minimize Aflatoxin Contamination.” Food Research International, Elsevier, 28 Feb. 2014, www.sciencedirect.com/science/article/abs/pii/S0963996914001331.

Cao, Weiya, et al. Toxicology Mechanisms and Methods, vol. 32, no. 6, 11 Jan. 2022, pp. 395–419, doi:10.1080/15376516.2021.2021339.

Kanik, Tugce, and Bulent Kabak. Journal of Food Safety, vol. 39, no. 4, 25 Apr. 2019, doi:10.1111/jfs.12646.

Network, Pesticide Action. What’s On My Food :: Pesticides on Peanut Butter, www.whatsonmyfood.org/food.jsp?food=PB.