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 View all posts by Mira →

Gluten Free Sourdough Baking Class

by Mirabaking, gluten free, Uncategorizedbaking, gluten free

Recently I was invited to take part in a gluten free sourdough baking class. Taught by Kasey Lobb, a registered dietician nutritionist, the class promised to teach us how to make a delicious gluten free sandwich loaf from scratch. We would also go home with a starter of our very own in order to replicate the process in our own kitchens.

I confess I love cooking classes. It’s super fun to teach them and I certainly enjoy doing that, but it’s also great when you have a chance to take a class and learn from someone else. Kasey was a wonderful instructor.

The class was held at a friend’s house and there were 10 of us, each paired up so we could share one of the Kitchen Aid mixers. Taking us through the process of what we were doing and a breakdown of the ingredients, Kasey, did a great job of explaining everything.

We started with the liquid ingredients, which included some starter from an impressively large jar. She’d been feeding it for days in order to have enough for the class. It was bubbly and fragrant in that fabulous way that starter is supposed to be.

One of the things that I appreciated about the class is how Kasey apparently has a similar mindset when it comes to food labels. She carefully explained each ingredient, why she’d chosen the ones she did, and how everything worked together to support the dough. In addition to the gluten free sourdough base we used egg, sugar, yeast, water, GF baking blend, nutritional yeast, ground flax seeds, and psyllium husk fiber.

After mixing the liquid ingredients we mixed together the dry ingredients and then put them both together. At each step of the process Kasey would demonstrate what we were supposed to be doing and then come around offering assistance if people needed it. She wanted us to not only hear, but also see and understand why it the batter needed to look and feel the way it did.

Eventually we had our beautiful loaves tucked into their loaf pans and from there into the oven. At which point we were able to enjoy a snack that Kasey had prepared of the sandwich loaf we were making that she jazzed up with soaked fruit and seeds. It was mouthwateringly delicious. This bread was so fabulous…how fabulous was it?... everyone wound up going back for a second slice. Nicely dense with a good level of hydration it wasn’t dry like most commercial gluten free breads. Best of all it didn’t have excessive plant gums. It’s one of those breads that doesn’t need anything else, it’s amazing all by itself.

Luckily we were all given the recipe, plus a couple of others to take home with us.

That evening I carefully fed my starter and set it up to make sourdough pancakes for breakfast the next day. My starter is obviously a new one so it’s not super bubbly, however the pancakes were delicious with a hint of sourdough tang.

Now it’s been fed, put to bed, and is waiting for the next baking adventure.

One of the best things about this class for me was learning about a new kind of baking pan that is much better for batter style breads than regular baking pans. It gives the loaf more form so that it can rise higher and will be better for sandwiches.

Here’s the supply list:

2.2 pound Pullman Loaf Pan - Made with carbon steel it’s silicon lined with no PFOAs or PFASs, has a vent at the bottom (you use parchment paper when making batter breads), and a lid in case you want perfectly square bread
Konsyl Psyllium Husk Powder - This helps keep things together since there is no gluten in this mix, it also provides fiber and density for the bread
Nutritional Yeast - Provides a little bit of B12 and also adds delicious flavor to the bread
Bob’s Red Mill 1 to 1 Gluten Free Baking Flour - This is Kasey’s recommended blend
Active Dry Yeast - Slightly different than instant yeast although I believe both would work for making this kind of bread
Gluten Free Sourdough Starter - If you don’t have the opportunity to take a gluten free sourdough baking class or you don’t have a friend who has starter to share, the good news is you can get your own and start from scratch

It was a wonderful class and I’m delighted that I had the opportunity to spend time learning how to do this. If you’d like to take a class with Kasey be sure to check out her website Appetite To Travel.

If you have the chance to take cooking classes I encourage you to do it. You’ll learn something new, have fun doing it, and gain a new skill that you can add to your kitchen repertoire.

Fall Favorite Muffins

by Mirabaking, Fall

When cranberries are in season I find myself falling in love with their wonderful tart flavor all over again and looking for great ways to use them. The gift of a bag of pecans from a friend’s tree was the primary inspiration behind this recipe.

Using the orange zest and juice, plus a little maple syrup offers the perfect amount of sweetness. The applesauce provides moisture and helps make this an egg-free muffin.

If you prefer using dry cranberries you can substitute ½ cup that has been soaked in hot water and then rinsed and patted dry. Be sure to look for dry cranberries that have no added sugar or sulfur dioxide.

The use of cinnamon adds a warm, cozy Fall flavor making these gluten free muffins perfect for a snack with a cup of tea. I confess I’ve been known to add muffins to the menu for breakfast/brunch on occasion. Because of the lower sugar content, these muffins would be a good choice for that.

Enjoy!

Fall Favorite Muffins

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Ingredients

Dry ingredients:
1 1/2 cups gluten-free all-purpose flour
1/2 cup almond flour
1/2 cup chopped pecans
1 cup fresh cranberries, slightly chopped
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 tsp ground cinnamon
Zest of 2 oranges
Wet ingredients:
2 large eggs, room temperature
1/2 cup avocado oil
1/2 cup pure maple syrup
1/2 cup unsweetened applesauce
1/4 cup freshly squeezed orange juice (from the zested oranges)
1 tsp pure vanilla extract

Instructions

Preheat your oven to 350°F
Line a muffin tin with paper liners or grease it with avocado oil
In a large mixing bowl, combine the dry ingredients and mix well to combine thoroughly
In a separate bowl whisk together the wet ingredients until fully combined
Gently fold wet ingredients into dry ingredients until just combined
Do not overmix
Spoon mixture into muffin cups, filling each cup to ⅔ full
Bake in preheated oven for 20 minutes or until an inserted cake pick comes out clean
Remove muffins from the oven and cool 5 minutes in the tin before transferring to a wire rack to cool all the way

The Health Benefits Of Liquid Whey

by Miraproteinwhey

If you’ve ever poured out the liquid that seems to always appear after you’ve spooned yogurt out of the container I’m here to tell you don’t do that.

If you’ve ever made your own homemade Greek style yogurt and not known what to do with all that strained liquid, I’ve got your 4-1-1.

Today we’re talking about liquid whey!

Understanding Liquid Whey

The liquid leftover from making cheeses and yougurt is whey and it’s got a lot of protein, so you don’t want to simply throw it out or feed it to the dog.

Chances are you’re familiar with whey protein powders, but I’m here to advocate for the liquid form which has some great health benefits.

Advantages of Incorporating Liquid Whey Into Your Diet

High-Quality Protein - The protein in whey actually contains all of the essential animo acids your body needs for repairing muscle after workouts. This makes it a great choice for anyone who is an athlete or fitness fan who wants to improve their recovery time and possibly boost performance.
Weight Management - The use of liquid whey protein can support the body in a positive way when it comes to helping promote feeling full. This in turn may help reduce caloric intake. In addition to that, studies have shown that whey protein can support maintenance of lean muscle and body composition.
Antioxidant Rich - Because liquid whey provides a number of antoixodants, including glutathione, it helps to reduce oxidative stress and free radical damage. Studies further indicate that the whey protein is supportive for the antioxidant levels in the liver, lungs, muscles, and small intestine.
Immune Boosting - The immunoglobulins and lactoferrin found in whey can help boost the immune system to support against disease and infection. According to studies whey has potential as a nutraceutical or functional food due to it’s anti-diabetic, anti-hypertensive, cardioprotective, and immunomodulatory abilities.
Gut Health Support - Because liquid whey is so rich in is rich BCAAs (branched-chain amino acids) and peptides it can be beneficial to support the microbiome, enhance gut bacterial growth and development, and may also help reduce intestinal permeability and digestive issues.

All of which makes it a good choice to add to your diet.

Adding Liquid Whey To Your Diet

While it’s good to know why liquid whey is good for you, it’s probably more helpful to know what to do with it. My research indicates that manufacturers of sports beverages are looking at creating a new line of products that combines liquid whey with fruit juice, I’m not a fan of that method for adding liquid whey to the diet. First, I suspect that whatever they create is going to have a lot of sugar. Second, I have no idea what else they will put in the beverage.

In my opinion it’s better to make your own liquid whey and use it as is. If you’re making your own and you have more than you know what to do with, you can store it in the fridge for about 2 weeks or put it in the freezer for longer term storage.

Ideas For Using Liquid Whey

Beans - using half water and half liquid whey is a great choice when cooking beans. It can help break down the toot-y causing properties of the beans.
Smoothies - Because liquid whey is high in protein this is a good boost to your smoothie. Add in your favorite veggies and a little fruit and you’ve got a great protein-packed beverage.
After Workout Beverage - Due to the health benefits listed above, liquid whey can be a great choice to help your muscles recover and may also help reduce soreness after a workout. Mix it with some water or a little plant milk.
Soups - Add a healthy glug of liquid whey to your soups to add some extra protein. It’s especially delicious in tomato based soups imho.
Sauces - Adding liquid whey also works well for sauces, simply add a couple of tablespoons to the pan while cooking.
Salad Dressing - for a protein punch for your salad dressing combine liquid whey with olive or avocado oil, lemon juice, fresh minced garlic, and whatever herbs you’d like. It will be tangy and nutritious.
Baking or Cooking - you can use liquid whey as a replacement for some of the liquid. It’s also a great substitute for water or milk when making pancakes, waffles, or oatmeal.
Fermented foods - Liquid whey is a great option when it comes to making fermented foods such as sauerkraut or pickles. It enhances the flavor and boosts the beneficial probiotics. It’s also a wonderful way to make fermented condiments.
DIY Protein Ice Cream - For a delicious protein rich ice cream you can blend together frozen fruit, liquid whey, and a little sweetener. It’s a great way to use it and makes a tasty treat.

Wonderful Whey Ice Cream

Of course I can’t tell you about using whey to make an ice cream and not give you a recipe. I especially like this recipe because it does not require the use of an ice cream maker.

Although the recipe calls for frozen mixed berries you can use any frozen fruit you like. Mango is particularly fabulous and cherries are wonderful.

I think the hardest part of this recipe is having enough whey on hand to make it. I encourage you to make your own Greek style yogurt so you’ll have both the thickened yogurt and the whey for this recipe. I’ve given you the how-to as part of the recipe.

2 cups plain Greek yogurt
1 cup liquid whey
1/4 cup honey or maple syrup
1 teaspoon pure vanilla extract
1/4 teaspoon salt
1/2 cup frozen mixed berries (blueberries, strawberries, raspberries)
Note: if the berries, especially the strawberries, are too big, chop them first before adding

Making the Greek Style Yogurt and Whey

Start with 4 cups of organic, full-fat yogurt
Pour into a cheesecloth lined strainer or colander and place over a bowl
Allow the yogurt to drain for at least 6-8 hours
You should wind up with slightly more than 2 cups of Greek style yogurt and about 2 cups of liquid whey - see notes above for what to do with extra whey

Making the Ice Cream

Add Greek style yogurt, liquid whey, sweetener, vanilla extract, and salt to a mixing bowl and combine until smooth
Fold in the frozen fruit
Scrape the mixture into a shallow, freezer-safe glass container and cover with a lid (this will help prevent the formation of ice crystals)
Let the mixture freezer for about an hour, scrape/fold together, smooth and then let it continue to freeze
Freeze at least another 2 hours before serving
Let sit for 8-10 minutes to soften slightly before scooping to serve

Conclusion

Hopefully it’s clear that, as with any dietary changes, you need to know if this is something you can eat. Especially if you have any specific food sensitivities or dietary restrictions.

If you’ve determined that adding liquid whey to your diet is a good option for you, it’s a protein boosting, nutrient dense choice with a number of health benefits. When you add this delicious ingredient into your diet with soups, smoothies, salads, and more, you’re adding a wonderful real-food ingredient and making use of something that might otherwise be discarded.

I encourage you to add liquid whey to your diet and enjoy its deliciousness and health benefits.

Sources

Anirudh, J., V. Dhineshkumar, and T. Sangeetha. "Whey as crucial component in rejuvenating athlete health-a review." Journal of Postharvest Technology 10.4 (2022): 135-155.

Devries, Michaela C., and Stuart M. Phillips. "Supplemental protein in support of muscle mass and health: advantage whey." Journal of food science 80.S1 (2015): A8-A15.

Vekoukis, Aristidis S., et al. "Whey protein boosts the antioxidant profile of rats by enhancing the activities of crucial antioxidant enzymes in a tissue-specific manner." Food and Chemical Toxicology 142 (2020): 111508.

Awuchi, Chinaza Godswill. "Whey protein from Milk as a source of nutraceuticals." Food and agricultural byproducts as important source of valuable nutraceuticals. Cham: Springer International Publishing, 2022. 159-183.

Boscaini, Serena, et al. "The ‘Whey’to good health: Whey protein and its beneficial effect on metabolism, gut microbiota and mental health." Trends in Food Science & Technology (2023).

Honey's Health Benefits And Bee Conservation

by MiraUncategorizedbees, honey

Honey is a remarkable creation, a tribute to the tireless honeybees and their invaluable contributions to our world. In this blog post, we'll explore the health benefits of honey, share exciting news about bee-tracking technology, and offer tips on how you can support bee conservation right in your own backyard.

Health Benefits of Honey

Immune Booster: Honey is known for its antimicrobial and antibacterial qualities, which can help protect against infections. It also provides anti-inflammatory and antioxidant benefits that promote overall health.
Energy Boost: With its unique combination of fructose and glucose, honey delivers both quick and sustained energy. However, moderation is key to avoiding blood sugar spikes.
Digestion: Studies have shown that honey supports a healthy digestive system by promoting gut function, regulating gut microbial communities, acting as a prebiotic, and reducing gut infections and inflammation.
Wound Healing: Honey's antimicrobial properties make it an effective antiseptic for minor cuts, burns, and wounds, provided it is 100% pure, raw, and unfiltered.
Cough Relief: Honey is a soothing remedy for sore throats and coughs, potentially as effective as over-the-counter cough medications for adults (not recommended for children under 1 due to the risk of infant botulism).

Enjoying Honey

There are numerous delightful ways to incorporate honey into your diet. Whether you use it as a sugar substitute in baking, add it to your tea, or drizzle it over yogurt or ice cream, choosing raw and unfiltered honey ensures you reap all its health benefits.

Bee Conservation

Let's not forget the bees' crucial role in honey production and pollination. Here are some ways you can contribute to bee conservation:

Plant Native Flowers: Cultivate native plants in your garden, as they provide essential forage for local pollinators and thrive in your area.
Reduce Your Lawn: Replace parts of your traditional grass lawn with a flower bed, as grass lawns offer no food for pollinators.
Avoid Pesticides: Refrain from using broad-spectrum insecticides, as they can harm both bees and your health.
Provide Water: Place rocks in your bird bath to offer bees a safe landing spot, preventing them from drowning.
Nesting Sites: Create nesting houses or leave patches of bare soil in your garden to support ground-nesting bees.

Bee Free Honey?

Beeio Honey Technologies is working on producing honey without bees, a concept that sparks debate about what constitutes true honey. While innovative, many argue that preserving bee populations should be the primary focus.

Honey is a marvel worth celebrating year-round, and by adopting bee-friendly practices and staying informed about the latest developments in bee conservation, we can ensure a sweeter future for everyone, bees included.

Closing

In summary, honey is a gift from bees, offering various health benefits. To enjoy these advantages, incorporate raw and unfiltered honey into your diet. Additionally, bee conservation is crucial, and you can contribute by planting native flowers, reducing your lawn, avoiding pesticides, providing water sources, and creating nesting sites for bees. While innovative bee-free honey technology exists, preserving bee populations should remain a top priority. Let's celebrate honey and work towards a sweeter future for all, including our essential pollinators.

What You Need To Know About Splenda

by Mirasweetenerssweetener

While many individuals opt for artificial sweeteners such as Splenda in their pursuit of weight loss, recent studies suggest a contradictory outcome: these sweeteners may actually heighten one's appetite, leading to increased food consumption.

Furthermore, for those seeking to regulate their blood sugar levels with non-caloric sweeteners, it's important to recognize that these products can negatively impact the composition of your gut microbiome, potentially impairing your body's ability to respond to glucose.

In this blog post, we'll explore the intricacies of Splenda, a popular sweetener used in a wide array of food products, shedding light on what you should be aware of when it comes to its use and potential effects.

What is Sucralose?

Sucralose, the artificial sweetener approximately 600 times sweeter than sugar, is the primary component of Splenda. It's found in over 4,500 products, from diet sodas to sugar-free gum and baked goods. The manufacturer has declared sucralose safe, but it's essential to scrutinize the sources of these claims.

Safety Concerns

Long-term studies on rats, conducted by the manufacturer, have shown no carcinogenic effects of sucralose. However, external research has revealed a dose-related increase in malignant tumors in male mice, raising concerns about its safety. Breastfeeding mothers should be particularly cautious, as studies have demonstrated that sucralose can transfer into breast milk, potentially impacting nursing infants.

The Impact on Insulin Metabolism

Insulin resistance is a significant concern in today's culture, as it is a precursor to type 2 diabetes. A study published in the Journal of Immunology Research found that even a single sip of sucralose can stimulate insulin secretion in healthy young adults. This effect could have long-term implications for insulin metabolism, making it an unsettling prospect for those looking to regulate their blood sugar.

Immune System Imbalances

In the same study, the impact of sucralose consumption extended beyond insulin metabolism. It was found that a single sip of this artificial sweetener caused imbalances in the immune system, particularly with respect to immune cell populations. This highlights the need for more research into the potential immunological consequences of artificial sweeteners.

Gut Microbiome Disruption

The gut microbiome plays a vital role in our overall health, and emerging research indicates that sucralose may negatively impact it. A clinical trial found that consuming 48mg of sucralose daily for ten weeks caused gut dysbiosis in healthy, non-insulin-resistant young adults. This means that even amounts well below the suggested acceptable daily intake (ADI) can alter the balance of the gut microbiome.

Sugar Substitutions

Here are my healthier sugar alternatives and smart sweetener swaps from sucanat and turbinado to creating your cinnamon sugar blend.

Sugar: For most of your baking needs, consider substituting with sucanat (SUgar CAne NATural), the least processed sugar available. It's a one-to-one replacement, meaning you can use it in the same quantity as regular sugar. It's perfect for maintaining the integrity of your baked goods.
Brown Sugar: To replace brown sugar, try using turbinado sugar. It's moister and has fewer calories, offering a healthier option. You can use it in the same amount as brown sugar.
Cinnamon Sugar: Make your cinnamon sugar blend by mixing 7 tablespoons of sucanat with 1 tablespoon of cinnamon. This homemade blend is perfect for a variety of sweet treats.
Confectioner's Sugar: Instead of traditional confectioner's sugar, blend sucanat or evaporated cane juice crystals in your food processor until they reach a powdery consistency. For each cup of powdered sucanat, add 1 tablespoon of cornstarch to mimic the texture of confectioner's sugar.

Read more here to learn more about healthy liquid sweeteners and non-caloric sweeteners:

Conclusion

While Splenda's primary component, sucralose, may seem like a convenient sugar substitute, it comes with its concerns. From potential carcinogenic effects to insulin resistance, immune system imbalances, and gut microbiome disruption, the evidence suggests that the risks associated with this artificial sweetener cannot be ignored.

As you choose sweeteners in your diet, it's essential to be well-informed. Opting for natural sweeteners or minimally processed sugars is often a healthier choice. The decision to avoid high-sugar foods is wise, but choosing the right alternatives is just as crucial. So, as you reach for that sweet treat, consider the impact of Splenda and other artificial sweeteners on your health and well-being.

If you found this blog post informative and eye-opening about the potential risks of Splenda and other artificial sweeteners, you might want to explore the subject more deeply.

For a comprehensive and insightful resource on sugar and sweeteners, read my ebook, "Sugar: The Special Report." Learn more about the dangers of excessive sugar and other sweeteners in your diet, its possible contribution to chronic disease, and simple steps to make healthy changes!

Sources

Wilk, Klara, et al. “The Effect of Artificial Sweeteners Use on Sweet Taste Perception and Weight Loss Efficacy: A Review.” MDPI, Multidisciplinary Digital Publishing Institute, 16 Mar. 2022, www.mdpi.com/2072-6643/14/6/1261/htm?s=09. Accessed 24 Oct. 2023.

Pang, Michelle D., Gijs H. Goossens, and Ellen E. Blaak. "The impact of artificial sweeteners on body weight control and glucose homeostasis." Frontiers in nutrition 7 (2021): 333.

Gardener, Hannah, and Mitchell S V Elkind. “Artificial Sweeteners, Real Risks.” Stroke, U.S. National Library of Medicine, 1 Mar. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6389377/?fbclid=IwAR3d_WQKobgKmmfSdN3bcGT9zJ92aCswmhYOASez4x8W3OwzAMvfWel2Bj4. Accessed 24 Oct. 2023.

M S;m P;e T;l F;f M;m L;l B;m M;f B; “Sucralose Administered in Feed, Beginning Prenatally through Lifespan, Induces Hematopoietic Neoplasias in Male Swiss Mice.” International Journal of Occupational and Environmental Health, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/27078173/. Accessed 24 Oct. 2023.

M, Soffritti, et al. “Sucralose Administered in Feed, Beginning Prenatally through Lifespan, Induces Hematopoietic Neoplasias in Male Swiss Mice.” International Journal of Occupational and Environmental Health, U.S. National Library of Medicine, 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4894270/. Accessed 24 Oct. 2023.

Gómez-Arauz, Angélica Y., et al. “A Single 48 Mg Sucralose Sip Unbalances Monocyte Subpopulations and Stimulates Insulin Secretion in Healthy Young Adults – DOAJ.” Journal of Immunology Research, Hindawi Limited, 2019, doaj.org/article/aa1f7430c92246ff81402a32adc30613. Accessed 24 Oct. 2023.

Stuffed Chicken Breasts With Dutch Oven Italian Veggies

by Mirarecipes, seasonalrecipe

I have a cast iron dutch oven and I love it. It’s a wonderful way to slow cook a lot of veggies and turn them into a delicious meal. I started with a refrigerator drawer full of veggies and some chicken breasts. Not feeling like grilling or cooking it in the instant pot I decided to go old school and use my oven.

This recipes combines a flavorful stuffed chicken breast with the oven roasted vegetable medley, and makes a satisfying and tasty meal. You can always change the vegetables in this. Sometimes it’s fun to pull out whatever you have in the fridge and put it together.

If you have leftovers I think that’s a great thing. These veggies are even better the next day after the flavors have had a chance to meld together even more.

Stuffed chicken breasts with Dutch Oven Italian veggies

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Ingredients

Stuffed Chicken Breasts
4 boneless, skinless chicken breasts
Sea salt and pepper
1/2 cup sun-dried tomatoes in oil, chopped - keep the oil
2 tablespoons fresh basil, chopped
Dutch Oven Veggies
1 Japanese eggplant, diced
2 cups cabbage, thinly sliced (I used napa cabbage)
1 cup mushrooms, diced
1 bell pepper, diced
1 yellow onion, diced
1 15-ounce can diced tomatoes
2 cloves garlic, minced
3 tablespoons olive oil
1 tablespoon dried parsley
1 teaspoon dried thyme
1 teaspoon dried rosemary
Salt and pepper, to taste

Instructions

Preheat oven to 400°F
In a dutch oven combine veggies, herbs, and olive oil, toss to coat well
Place dutch oven, uncovered, in the oven
Cook for 30 minutes, stirring every 10 minutes to thoroughly mix the veggies
Lightly oil a small baking tray or dish large enough to hold the chicken breasts
Butterfly the chicken breasts and open
Season with sea salt and pepper
Sprinkle one side of the chicken breasts generously with sun dried tomatoes and their oil
Add a generous sprinkling of chopped basil on top of the sun dried tomatoes
Close the chicken breasts
Oil a large skillet and heat to medium high
Sear chicken for 3-4 minutes on each side to cook lightly
Then transfer to baking tray and add to the oven
Cook chicken for 20 minutes or until fully cooked
After removing the chicken from the oven let it rest for 5 minutes and then dice into bite sized pieces.
Serve by ladeling veggies into a bowl and top with diced chicken.
Enjoy!

Top Six Health Benefits Of Grounding

by Miraenvironment, gratitudegrounding, stress

What is grounding?

Grounding, also known as earthing, is a simple yet powerful practice of connecting with the Earth's surface, primarily through our bare feet or skin. Our modern lifestyles have led to more of a disconnect from the natural world. We are, surrounded by concrete jungles and walking around in insulated footwear. All of which separates us from the earth. Millions of years ago our ancestors were more connected to the Earth's electromagnetic field because they didn’t have these things.

The science of grounding

Recent research is revealing more information that supports the science behind this ancient practice.

In simplistic terms, the earth can be viewed as a battery which has a negative electrical charge. When we ground ourselves, by exposure through non-insulated skin, with the earth, this helps to stabilize your system. You can ground most effectively by having bare skin on dirt or grass, or through the use of grounding or earthing devices. As you engage in this energy transfer process there are a number of health benefits:

Reduced Stress: Stress is considered a regular part of modern life. But when you have too much stress, or chronic levels, it’s not healthy. Grounding has been shown to help reduce cortisol levels which can support relaxation. This may, in turn, help with emotional balance.
Reduced Inflammation: Grounding has been shown to neutralize free radicals and lower pro-inflammatory cytokines which can in turn help reduce inflammation. Often reducing inflammation can also help to decrease chronic pain.
Better Quality Sleep: Many people share that when they regularly engage in a grounding practice they notice an improvement in sleep. One study found people who slept grounded (using an earthing mat) had more balanced cortisol levels and synchronicity with a 24-hour circadian rhythm.
Improved Immunity: The more balance your immune system is the faster you can heal from trauma or injury. Studies seem to indicate that after trauma participants who were grounded had a faster recovery time with less pain and inflammation.
Improved Circulation: How well your blood circulates is an important measure for overall wellness by optimizing nutrient and oxygen delivery to your cells. Studies showed improved circulation after a grounding session and suggested that it might be a helpful health practice for those struggling with cardiovascular disease or diabetes.
Increased Energy: Grounding is supportive and rejuvenating. It has been reported that people who regularly engage in a grounding practice feel more energetic. It’s like a therapeutic rejuvenation.

How to add grounding to your life

Thankfully, grounding is an accessible and easy practice that can be incorporated into our daily routines:

Go Barefoot: Whenever possible, kick off your shoes. It’s wonderful to take a leisurely walk, or even just stand still and wiggle your toes, while standing on natural surfaces such as grass, sand, or soil. It’s even better if they’re damp.
Earthing Mats: Try using a ground mat or grounding sheets. These can be placed on a bed or draped over a chair while working at your desk. This can help you stay grounded while you’re indoors. It’s also a good option to help with grounding for inclement weather.
Gardening: Engaging in gardening activities. This gets your hands in the dirt and provides a perfect way for you to connect with the Earth and its healing energy. Don’t have a garden? Houseplants count too!
Hug a Tree: Trees are wonderful and a great way to connect with the earth. They’re so deeply connected through their roots that hugging a tree, or even justs sitting under one and leaning against it can be beneficial.
Beach Time: Spending time at the shore offers both the calming effects of being by a body of water. And you can walk on the shore or in the water to connect with the earth.
Read: I highly recommend the book Earthing by Clint Ober. This is the book that introduced me to the concept of this practice.

In summary

As we navigate the modern world with its technological marvels, let’s not forget the how amazing it can be to incorporate the healing power of nature, especially the practice of grounding. When you reconnect with the Earth's energy, you can experience so many benefits including less stress and an improved immune system.

Take time every day to connect with nature!

Sources

Koniver, Laura. "Practical Applications Of Grounding To Support Health". Biomedical Journal, vol 46, no. 1, 2023, pp. 41-47. Elsevier BV, doi:10.1016/j.bj.2022.12.001.

Menigoz, Wendy et al. "Integrative And Lifestyle Medicine Strategies Should Include Earthing (Grounding): Review Of Research Evidence And Clinical Observations". EXPLORE, vol 16, no. 3, 2020, pp. 152-160. Elsevier BV, doi:10.1016/j.explore.2019.10.005.

Sinatra, Stephen T., at al. Electric Nutrition: The Surprising Health and Healing Benefits of Biological Grounding (Earthing). ALTERNATIVE THERAPIES, SEP/OCT 2017 VOL. 23 NO. 5.

Yum, Byeong et al. "Effect Of Earthing Mat On The Quality Of Sleep". 2020, https://www.e-jehs.org/journal/view.html?pn=&uid=1957&vmd=Full.

The Impact Of Climate Change On Your Food

by Miraenvironmentclimate change

Climate change is a topic that frequently makes headlines, primarily focusing on its environmental and weather-related consequences. However, one aspect that deserves more attention is how climate change affects the food we consume. In this blog post, we'll explore the profound repercussions of climate change on the food we eat, with a particular focus on the role of processed foods in exacerbating these challenges.

Climate Change disrupts agriculture in several ways, primarily through extreme weather events like prolonged droughts, devastating floods, heightened fire risks, and temperature fluctuations. These changes directly impact crops, potentially reducing the availability of fresh, nutrient-rich foods.

The Dark Side of Ultra-Processed Foods

The majority of primary ingredients in ultra-processed foods, such as corn, are derived from monoculture farming, where the same crop is repeatedly cultivated in the same area. Coupled with excessive water consumption and the heavy use of chemical pesticides and fertilizers like glyphosate, these practices contribute to soil erosion, water pollution, and the loss of biodiversity. Additionally, the carbon footprint of these processed foods, due to extensive transportation, further intensifies their environmental impact.

Climate Change Impacts on Agriculture and Food Supply

Climate change can affect agriculture and the food supply in three critical ways. First, changes in agricultural productivity may demand increased irrigation due to a warmer growing season. Second, climate-induced heavy precipitation can lead to soil erosion, affecting soil and water resources. Lastly, climate change poses health challenges for agricultural workers and livestock, including exposure to extreme weather, pesticides, and deteriorating air quality.

Health Implications of Processed Foods

Processed foods are not just detrimental to the environment but also to our health. Artificial additives, unhealthy fats, and refined sugars found in these foods have been linked to conditions like heart disease, diabetes, and obesity. Thus, the consequences of consuming processed foods extend beyond our plates and directly affect our well-being.

Cultivated meat has been hailed as a more environmentally friendly alternative to traditional livestock farming. However, recent research suggests that its global warming potential could be four to 25 times greater than that of retail beef. As we explore this emerging food source, it's essential to consider its environmental impact and its implications for our health.

A Call for Sustainable and Regenerative Agriculture

To mitigate the impact of climate change on our food supply, we must prioritize sustainable and regenerative agricultural practices. These approaches focus on enhancing soil health, promoting environmental equilibrium, and supporting local farmers. By choosing organic or sustainably produced foods and advocating for biodiversity across all sectors of our environment, we can contribute to a more sustainable food system.

Conclusion

Understanding the impact of climate change on our food is essential for both our health and the health of our planet. By making informed choices, supporting sustainable practices, and demanding transparency from food producers, we can help create a better future for ourselves, future generations, and the entire ecosystem. Climate change is a global challenge that requires individual and collective action – let's start by transforming our relationship with food for the better.

In addition to the information above, I highly recommend watching this informative video interview with Dr. Ben Orlove. Dr. Orlove is an expert in the field of climate change and its effects on food systems. In this interview Ben and I cover a wide range of topics from deforestation to high impact foods, water usage, composting and more.

Care And Feeding Of Pets

by MiraUncategorizedpets

Every year, as special occasions roll around, pet owners across the country face the same adorable but guilt-inducing scene: our furry family members' mournful, pleading eyes. Whether it's Thanksgiving, Christmas, a birthday celebration, or any other festive gathering, our pets somehow become convinced that we've forgotten to feed them for days, and they're desperately trying to hypnotize us into sharing our delicious spread.

While it's tempting to slip them a sliver or a morsel, it's crucial to remember that many holiday foods are distinctly unhealthy for our beloved fur babies.

What NOT to feed them during special occasions

Turkey: The centerpiece of many celebrations, turkey often comes smothered in butter and seasoned with ingredients like onions, garlic, or various spices – none of which are safe for pets. If you want to treat them to some turkey, make sure it's plain and cooked specifically for them.
Ham: Pork is a no-no for dogs, as consuming it can lead to pancreatitis, diarrhea, or vomiting.
Onions: Onions contain N-propyl disulfide, which can cause anemia in dogs. This harmful substance is also found in garlic, leeks, and raw cabbage.
Stuffing: As delicious as it is, stuffing usually contains ingredients that are dangerous for pets, such as grapes or raisins, wine, or onions.
Nuts: Almonds, macadamias, pecans, and walnuts might be tasty for us, but they can cause pancreatitis, diarrhea, and vomiting in pets.
Sweets: Pumpkin pie, sweet potato pie, cookies, and other desserts are off-limits for our furry friends. However, plain cooked pumpkin from a can is okay, as long as it's free from added sugars.
Xylitol: This low-calorie sweetener can sneak into various dishes and desserts, posing a severe threat to dogs and cats. It's toxic for them, so be cautious of any foods containing xylitol.
Chocolate: Chocolate is dangerous due to its theobromine content, which pets cannot metabolize. It can lead to seizures, diarrhea, or vomiting if consumed.
Caffeine: Sources of caffeine like coffee, tea, and soda should be kept out of reach, as they can cause seizures, diarrhea, vomiting, abnormal heart rhythms, and even death in pets.
Alcohol: While you may not intentionally give your pets alcohol, be cautious during gatherings, as they might attempt to sneak sips from drinks like eggnog or punch. Dogs and cats can't tolerate alcohol, resulting in vomiting, dehydration, and liver or kidney issues.

Superfoods for Your Pet

Superfoods like kale and broccoli are finding their way into pet foods as owners prioritize healthy nutrition for their animals. However, ensuring that the superfoods you feed your pets are safe is essential. Not all foods that benefit us are suitable for our furry friends. If you prefer to skip expensive packaged dog food, add superfoods like carrots, kale, pumpkin, and sweet potatoes to your dog's diet.

Closing

No matter which occasion you're celebrating, whether it's Thanksgiving, Christmas, or any other special day, keeping your pets away from harmful foods is an act of love and responsibility. So, wherever you are and however you're marking the occasion, I wish you and your furry friends a happy and healthy celebration.

Magnesium And Sleep

by Mirasleepmagnesium, sleep

Are you one of the 50 million Americans who struggle with sleep issues? Sleep is critical for our health and yet 1 out of 4 women and 1 out of 5 men can have issues with sleep. For those looking for natural support there are some holistic strategies you can use to help you sleep more soundly.

If you are looking for a more natural approach to addressing your insomnia, you may want to consider adding magnesium to your supplemental support plan. Although your body does not produce magnesium, it requires an immense amount for optimal health. Low levels of magnesium may be contributing to poor quality sleep and possibly even insomnia.

How Do You Get Magnesium?

The most beneficial way to add more magnesium is through your diet. This means adding magnesium-rich foods such as pumpkin seeds, Swiss chard, spinach, summer squash, and turnip greens.

If you feel that you are still not getting enough magnesium through your diet, or if testing has revealed a micronutrient deficiency, including magnesium, you may need to consider supplementation. As you age, magnesium deficiency becomes more common.

Benefits of taking magnesium

Magnesium is used for over 300 enzymatic functions in the body. As such have proper magnesium levels can support the body in many way including:

Helping to reduce blood pressure
Support blood sugar balance and improve insulin resistance
Reduce hypertension
Supportive for cardiovascular health
Beneficial for reducing migraine headaches
May help improve anxiety and depression
And helping to reduce levels of insomnia

Studies have shown that people with low levels of magnesium may have trouble both falling asleep and staying asleep. Supplementing with magnesium appears to help people fall asleep faster and stay asleep longer. One study noted that it was especially supportive for older adults.

Other tips for sleep

If you are trying to improve how well you sleep just adding magnesium is not going to be enough. There are some other healthy habits that you need to add into the mix as well.

Have a regular winding down routine. This helps signal your body that it’s time to get ready to sleep. Good habits for winding down may include reading a book (paper is preferred over e-readers as the blue light can interfere with your ability to fall asleep), taking a warm bath, or even just making sure you get ready for bed at the same time every day.

It is also important to reduce your caffeine levels, especially after 3:00 PM. And alcohol is not a good choice to help you sleep. It may seem like you’re sleeping more but the quality of alcohol-fueled sleep is very poor and will not help you get the restorative benefits of sleep that you need.

In Conclusion

If you’re someone who is dealing with insomnia or poor quality sleep consider starting a sleep journal to see just how much sleep you’re really getting. Then look at your diet ad consider adding more magnesium rich foods. If necessary consider doing micronutrient testing and check your levels, adding supplementation if needed. And consider building a healthy sleep habit routine.

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