Category Archives: Uncategorized

Bacon Broccoli Quiche

by Miraeggs, recipes, Uncategorizedeggs, quiche

One of my favorite ways to serve eggs, is to make a crustless quiche. Quiches are a fabulous way to use up ingredients. And really you don’t need the crust.

This is a version that I made recently. I was able to clean out the fridge of lots of small containers of bits from other meals. You’ll notice that I’m simply recommending 2 cups of add ins rather than sharing individual amounts. Given the flexibility of how quiches work you should feel free to trade out the add ins depending on what you have available.

While this quiche doesn’t come out exactly the same each time if you’re cleaning out the fridge, it’s always delicious.

Bacon Broccoli Crustless Quiche

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Servings 6

Ingredients

8 eggs
2 tablespoons milk
1 1/2 tablespoons mustard
1/3 cup GF flour (I like Cup4Cup for this recipe)
2 cups add ins
4 slices cooked bacon, diced
Leftover breakfast potatoes
Cooked broccoli
Sautéed onion
Shredded cheddar
Season with salt and pepper to taste
1 tablespoon parsley flakes

Instructions

Preheat oven to 350F
Grease 8” diameter casserole
Beat together eggs, milk, and mustard until well combined
Blend in flour until we’ll mixed with no lumps
Put add ins into the mixture and stir just to combine
Add seasonings
Bake 35-40 minutes until top is firm and springs back slightly when tapped

What’s In Season: August Produce Guide

by MiraUncategorizedaugust, seasonal fruits, seasonal vegetables

The bounty continues, and we’re starting to see a little bit of crossover into autumnal crops. I personally find a lot of joy in transitioning foods with the seasons. Enjoying the last of the summer bounty and looking forward to the richness and nutrient density of autumn.

What’s your favorite seasonal food?

Acorn Squash

Butternut and acorn squash are among the types of winter squash that belong to the gourd family, which also includes pumpkin and zucchini.

Winter squashes have many health benefits, such as high levels of fiber to help keep your digestive system in good shape, vitamin A for proper eye function, and potassium, an essential mineral that helps regulate blood pressure.

Butternut Squash

Butternut squash is usually a little sweeter and nuttier than acorn squash. The nutty flavor makes butternut perfect as an addition to soups,.

Butternut Squash

Butternut squash is usually a little sweeter and nuttier than acorn squash. The nutty flavor makes butternut perfect as an addition to soups.

Like acorn squash, acorn squash is also a winter squash filled with fiber, vitamin A, potassium and minerals.

Apples

With a history that stretches back more than two thousand years, apples have been the apple of our eye since their first introduction to European cultures.

They are eaten fresh and cooked in various ways-- as a sauce or blended with other ingredients for use in desserts such as pies and tarts.

Aside from high fiber content, apples also boast of polyphenols, which may help reduce cancer risk while improving heart health, memory retention ability, and brain function, among several others!

Apricots

Apricots are grown throughout the warm regions of the world, especially in the Mediterranean.

They are low in calories and fat, a good source of vitamin A and C, and packed with antioxidants, fiber, and vitamins. These multiple benefits can promote eyes, skin, and even gut health. Not to mention that fresh apricots are a hydrating food.

Apricots can be eaten fresh or cooked and can be preserved by canning and drying. Dried apricots are especially high in iron.

Blackberries

Blackberry bushes grow all over North America (especially in eastern portions), but their favorite place is along the Pacific coast.

Blackberries are high in vitamin C and antioxidants, which help to reduce inflammation in the body. A cup of raw blackberries has 30.2 milligrams of vitamin C or half the daily recommended value. For this reason alone, they've been touted as a superfood.

They are generally eaten fresh, in preserves, or baked goods such as pies!

Blueberries

The Native Americans were the first to recognize blueberries as a versatile and healthful fruit. They used them for medicinal purposes, as a natural flavoring for food, or in pastries like pies and muffins.

Blueberries boast many vitamins, including vitamin C, manganese, iron, plus dietary fiber, which is great at aiding digestion!

Today they're hailed as "superfoods" because of their nutritional value. Fresh berries can be eaten fresh from summertime's harvest while dried ones make excellent flavorings such as sauces with tart lemon juice added in too!

Cantaloupe

Cantaloupes are not only delicious, but they have a variety of health benefits as well. They contain high levels of beta-carotene, which is an important nutrient for eye and skin protection since it is converted to vitamin A in the body.

Cantaloupe has over 100% DV per cup for Vitamin C, meaning that eating one serving will give you enough Vitamin C throughout your day!

This fruit can be enjoyed on its own or mixed with other fruits like bananas, blueberries, strawberries, etc., making it versatile and enjoyable while getting all your daily nutrients at once!

Corn

Corn originated in the Americas and is one of the most widely distributed food crops.

It is one of the most highly genetically modified (GM) ingredients in the United States. Because of the challenges that genetic modification presents for our health and the environment, I encourage people to choose organic corn and only eat it in moderation.

Whole-grain corn is rich in fiber and provides many vitamins, minerals, and antioxidants.

Despite the sugar in sweet corn, it is not a high glycemic food, as it has low to medium sugar levels.

Cucumbers

Cucumbers are widely cultivated. It contains 96% water but high in many important vitamins, such as vitamin K and minerals.

Eating this incredible fruit may lead to many potential health benefits, including better digestion, balanced hydration, and lower blood sugar levels.

Cucumber is a refreshing summer vegetable. It goes perfectly with BBQs and other hot dishes for an added crunch. It also makes some of the yummiest pickles!

Eggplant

Eggplants require a warm climate and have been cultivated in their native Southeast Asia since ancient times.

They are high-fiber food that has many potential health benefits, including reducing the risk of heart disease and helping with blood sugar control.

Eggplants are a beautiful, versatile vegetable-- they can be baked, grilled, or fried. A staple in cuisines of the Mediterranean region, eggplant is used in classic dishes as the Greek moussaka, the Italian eggplant parmigiana, and the Middle Eastern relish baba ghanoush.

Figs

Fig trees’ natural seedlings can be found in many Mediterranean countries. It is so widely used throughout these regions that it has been nicknamed “the poor man’s food."

The fruit contains significant amounts of copper and vitamin B6. Copper is a mineral that your body needs for the production of red blood cells. It also aids in energy metabolism, and it can help maintain healthy hair, skin, bones, and joints. While vitamin B6 is one of the most essential vitamins to help you maintain a healthy immune system and assist with many bodily processes like balancing hormones, reducing stress levels, and aiding indigestion.

Figs can be enjoyed fresh, dried, or in tea form. Be sure to consume dried figs in moderation because of their high sugar content.

Green beans

Green beans, also called string beans, are a common food in many kitchens across the United States.

These vegetables contain several essential vitamins, including folate, which is 10% of your daily recommended intake value and helps prevent neural tube defects and other birth defects.

You can either blanch them or sauté them to eat raw, and they taste great with melted butter sauce on top!

Kiwifruit

Also commonly referred to as simply kiwi, this fruit originated in China and was originally called Chinese gooseberry. At some point, it transitioned to New Zealand, where it was renamed Kiwifruit. From there, it traveled to California, where it is now a commercial crop.

Kiwifruits are very high in vitamin C, with just one small fruit providing 120% of your RDA. They have a lot of fiber and are also a good source of potassium, magnesium, and vitamin E.

Our favorite way to eat them is to simply cut them in half and scoop them out with a spoon, although kiwi pineapple smoothies are pretty tasty, and kiwi lime pie is a wonderful thing.

Kohlrabi

Kohlrabi is not widely grown commercially but has several health benefits that make it popular in certain regions.

A single cup (135 grams) contains 17% of the recommended daily fiber intake. It also generously provides your body with vitamin C and B6, which supports the immune system, protein metabolism, red blood cell production, among other things.

Kohlrabi can be roasted or baked but keep the cooking simple to take advantage of its crunch and slightly sweet taste.

Lettuce

Lettuce is a nutritious vegetable in the aster family. Although it comes in many varieties, this leafy veggie, in general, is rich in vitamins K and A. Note that red leaf lettuce is higher in antioxidants.

Most lettuce varieties, such as iceberg and romaine, are eaten fresh and often served in salads, wraps, and sandwiches.

Mangoes

Mangoes are indigenous to southern Asia. They are packed with immune-boosting nutrients -- vitamin A, C, K, and E.

Just one cup of mango has 46 mg of vitamin C or 76% of what you should get per day.

Fresh, yellow mangoes are delicious when eaten plain. I love it as part of smoothies as well!

Okra

Okra is native to the tropics of the Eastern Hemisphere, such as in Africa and South Asia.

It is high in vitamins C and K1, which boost the immune system and prevent blood clotting.

This vegetable is somewhat unique as it also boasts protein and fiber, a nutrient that many fruits and vegetables lack.

Cooking okra is simple. It can be sauteed, pickled, or added to soup and stews.

Peaches

Peaches probably originated in China and spread westward through Asia and to the Mediterranean countries before finally reaching other parts of Europe.

Peaches are a rich source of antioxidants that can help protect your body from aging or disease. Plus, they contain a good amount of vitamin A for eye health, especially abundant yellow-fleshed varieties!

They are widely eaten fresh and are also baked in pies and cobblers.

Peppers

Peppers are the fruits of a tropical plant related to chilies, tomatoes, and breadfruit; all three were originally grown in America.

One thing you may not know about peppers? They have 92% water content! The rest consists mainly of carbs with small amounts of protein and fat--making them one very nutritious meal choice for those looking to maintain their weight.

Not only do they provide 169% vitamin C (which is essential), so it's no wonder bell pepper recipes can be found everywhere, from grocery stores on the street corners alike!

As far as eating these babies go, either raw or cooked will work wonders for our bodies’ health.

Plums

Plum trees have been cultivated around the world and grown in a variety of soils. They come from the same family as peaches or cherries.

Plums contain a fair amount of vitamins, minerals, fiber, and antioxidants. Additionally, one plum provides a small amount of B vitamins, phosphorus, and magnesium.

Plums can be eaten fresh, as an after-dinner dessert fruit, or cooked into jam for your morning toast!

Raspberries

Red raspberries originate from Europe or northern Asia and are often cultivated in temperate areas throughout the world. The most common place to find US-grown berries is California, Oregon, and Washington.

Raspberries contain vitamins, minerals, and fiber which can help provide proper nutrition to your diet. They also come with various health benefits, including providing more than half the recommended daily intake for vitamin C.

Raspberries are a popular ingredient in jams and jellies, but they're also delicious by themselves.

Strawberries

As you know, strawberries top anew this year’s''Dirty Dozen" list of produce found with the most pesticides. Again, it’s best to buy these organic and wash them thoroughly before eating to avoid this.

These delicious berries are a good source of vitamin C, manganese, folate (vitamin B9), and potassium. Reduced cholesterol, blood pressure, and inflammation are just a few of its health benefits.

Furthermore, berries could help prevent spikes in blood sugar and insulin levels.

The fruits are commonly eaten fresh, baked, and preserved.

Summer Squash

Squash is considered a vegetable in cooking but botanically classified as a fruit.

Some popular varieties of summer squash include yellow squashes (196 grams provides more potassium than a large banana), zucchini (low-calorie alternatives to noodles), and pattypan (which contains many vitamins and minerals such as vitamin C, folate, and manganese).

These varieties can be sautéed, baked, grilled, or used to make casseroles and soups.

Swiss Chard

The name may imply that it originated in Switzerland, but it is native to the Mediterranean region. Due to its enormous cultivation in Switzerland, it was referred to as a Swiss Chard.

These leafy greens are an excellent source of vitamins A and K and nearly fulfills the daily need for vitamin C. Additionally, it is extremely low in calories, making a weight-loss-friendly vegetable.

Swiss chard can be eaten raw in salads, sautéed, or served in soups.

Tomatoes

Labeled as a vegetable for nutritional purposes, tomatoes are fruits native to South America.

They're high in vitamins C and lycopene-- an important phytochemical that helps fight off diseases such as cancer.

You can find them eaten raw atop salads with all sorts of tasty toppings like cheese or avocado, baked into delicious dishes like lasagna or marinara sauce, sun or oven-dried, and pickled. Green tomatoes are also fabulous as a chutney.

Watermelon

Watermelon is native to tropical Africa and cultivated around the world.

Despite its high water content, it's surprisingly healthy with many nutrients such as lycopene and vitamin C!

It can be eaten raw or preserved in pickles for a tasty twist to your typical condiment.

Zucchini

Zucchini is a variety of summer squash. Although it is considered a vegetable, it is classified as a fruit.

It is particularly high in vitamin A and offers several health benefits -- from healthy vision to healthy digestion.

Zucchini is versatile and eaten raw or cooked in stews, soups, salad, and even chips!

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash

Sources

https://blueberry.org/about-blueberries/history-of-blueberries/https://www.britannica.com/plant/blueberry-planthttps://www.britannica.com/plant/cucumberhttps://www.healthline.com/nutrition/7-health-benefits-of-cucumberhttps://ndb.nal.usda.gov/ndb/foods/show?n1=%7BQv%3D1%7D&fgcd=&man=&lfacet=&count=&max=25&sort=f&qlookup=&offset=50&format=Full&new=&rptfrm=nl&ndbno=09042&nutrient1=315&nutrient2=&nutrient3=%E2%8A%82=0&totCount=298&measureby=mhttps://www.healthline.com/nutrition/vitamin-c-foodshttps://www.healthline.com/nutrition/foods/bell-peppers#nutritionhttps://www.britannica.com/plant/pepper-plant-Capsicum-genushttps://www.healthline.com/nutrition/benefits-of-plums-pruneshttps://www.britannica.com/plant/plumhttps://www.healthline.com/nutrition/raspberry-nutrition#useshttps://www.healthline.com/nutrition/types-of-squashhttps://www.healthline.com/nutrition/foods/tomatoeshttps://www.britannica.com/plant/tomatohttps://www.healthline.com/health/food-nutrition/green-beans

What’s In Season: July Produce Guide

by MiraUncategorizedJuly, seasonal fruits, seasonal vegetables

July brings such a treat for our taste buds. There are so many fresh and in-season fruits and vegetables that it's hard to pick just one! With such a bounty of fresh produce available, it’s super easy to eat the rainbow at this time of year.

Here's your ultimate guide to July produce, including nutritional profile, buying tips, and some seasonal recipes.

Apricots

Apricots are grown throughout the warm regions of the world, especially in the Mediterranean.

Apricots can be eaten fresh or cooked and can be preserved by canning and drying. Dried apricots are especially high in iron.

Blackberries

Blackberry bushes grow all over North America (especially in eastern portions), but their favorite place is along the Pacific coast.

They are generally eaten fresh, in preserves, or baked goods such as pies!

Blueberries

Blueberries boast many vitamins, including vitamin C, manganese, iron, plus dietary fiber, which is great at aiding digestion!

Cantaloupe

Cantaloupe has over 100% DV per cup for Vitamin C, meaning that eating one serving will give you enough Vitamin C throughout your day!

This fruit can be enjoyed on its own or mixed with other fruits like bananas, blueberries, strawberries, etc., making it versatile and enjoyable while getting all your daily nutrients at once!

Corn

Corn originated in the Americas and is one of the most widely distributed food crops.

Whole-grain corn is rich in fiber and provides many vitamins, minerals, and antioxidants.

Despite the sugar in sweet corn, it is not a high glycemic food, as it has low to medium sugar levels.

Cucumbers

Cucumbers are widely cultivated. It contains 96% water but high in many important vitamins, such as vitamin K and minerals.

Eating this incredible fruit may lead to many potential health benefits, including better digestion, balanced hydration, and lower blood sugar levels.

Cucumber is a refreshing summer vegetable. It goes perfectly with BBQs and other hot dishes for an added crunch. It also makes some of the yummiest pickles!

Green beans

Green beans, also called string beans, are a common food in many kitchens across the United States.

These vegetables contain several essential vitamins, including folate, which is 10% of your daily recommended intake value and helps prevent neural tube defects and other birth defects.

You can either blanch them or sauté them to eat raw, and they taste great with melted butter sauce on top!

Kiwi

Kiwifruits originated in China and were originally called Chinese gooseberry. At some point, it transitioned to New Zealand, where it was renamed Kiwifruit. From there, it traveled to California, where it is now a commercial crop.

Kiwifruits are very high in vitamin C, with just one small fruit providing 120% of your RDA. They have a lot of fiber and are also a good source of potassium, magnesium, and vitamin E.

Our favorite way to eat them is to simply cut them in half and scoop them out with a spoon, although kiwi pineapple smoothies are pretty tasty, and kiwi lime pie is a wonderful thing.

Kohlrabi

Kohlrabi is not widely grown commercially but has several health benefits that make it popular in certain regions.

Kohlrabi can be roasted or baked but keep the cooking simple to take advantage of its crunch and slightly sweet taste.

Lettuce

Most lettuce varieties, such as iceberg and romaine, are eaten fresh and often served in salads, wraps, and sandwiches.

Mangoes

Mangoes are indigenous to southern Asia. They are packed with immune-boosting nutrients -- vitamin A, C, K, and E.

Just one cup of mango has 46 mg of vitamin C or 76% of what you should get per day.

Fresh, yellow mangoes are delicious when eaten plain. I love it as part of smoothies as well!

Okra

Okra is native to the tropics of the Eastern Hemisphere, such as in Africa and South Asia.

It is high in vitamins C and K1, which boost the immune system and prevent blood clotting.

This vegetable is somewhat unique as it also boasts protein and fiber, a nutrient that many fruits and vegetables lack.

Cooking okra is simple. It can be sauteed, pickled, or added to soup and stews.

Peaches

Peaches probably originated in China and spread westward through Asia and to the Mediterranean countries before finally reaching other parts of Europe.

They are widely eaten fresh and are also baked in pies and cobblers.

Peppers

Peppers are the fruits of a tropical plant related to chilies, tomatoes, and breadfruit; all three were originally grown in America.

Not only do they provide 169% vitamin C (which is essential), so it's no wonder bell pepper recipes can be found everywhere, from grocery stores on the street corners alike!

As far as eating these babies go, either raw or cooked will work wonders for our bodies health.

Plums

Plum trees have been cultivated around the world and grown in a variety of soils. They come from the same family as peaches or cherries.

Plums contain a fair amount of vitamins, minerals, fiber, and antioxidants. Additionally, one plum provides a small amount of B vitamins, phosphorus, and magnesium.

Plums can be eaten fresh, as an after-dinner dessert fruit, or cooked into jam for your morning toast!

Raspberries

Raspberries are a popular ingredient in jams and jellies, but they're also delicious by themselves.

Strawberries

These delicious berries are a good source of vitamin C, manganese, folate (vitamin B9), and potassium. Reduced cholesterol, blood pressure, and inflammation are just a few of its health benefits.

Furthermore, berries could help prevent spikes in blood sugar and insulin levels.

The fruits are commonly eaten fresh, baked, and preserved.

Summer Squash

Squash is considered a vegetable in cooking but botanically classified as a fruit.

All of these varieties can be sautéed, baked, grilled, or used to make casseroles and soups.

Swiss Chard

The name may imply that it originated in Switzerland, but it is native to the Mediterranean region. Due to its enormous cultivation in Switzerland, it was referred to as a Swiss Chard.

Swiss chard can be eaten raw in salads, sautéed, or served in soups.

Tomatoes

Labeled as a vegetable for nutritional purposes, tomatoes are fruits native to South America.

They're high in vitamins C and lycopene-- an important phytochemical that helps fight off diseases such as cancer.

Watermelon

Watermelon is native to tropical Africa and cultivated around the world.

Despite its high water content, it's surprisingly healthy with many nutrients such as lycopene and vitamin C!

It can be eaten raw or preserved in pickles for a tasty twist to your typical condiment.

Zucchini

Zucchini is a variety of summer squash. Although it is considered a vegetable, it is classified as a fruit.

It is particularly high in vitamin A and offers several health benefits -- from healthy vision to healthy digestion.

Zucchini is versatile and eaten raw or cooked in stews, soups, salad, and even chips!

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash

Sources

https://blueberry.org/about-blueberries/history-of-blueberries/

https://www.britannica.com/plant/blueberry-plant

https://www.britannica.com/plant/cucumber

https://www.healthline.com/nutrition/7-health-benefits-of-cucumber

https://ndb.nal.usda.gov/ndb/foods/show?n1=%7BQv%3D1%7D&fgcd=&man=&lfacet=&count=&max=25&sort=f&qlookup=&offset=50&format=Full&new=&rptfrm=nl&ndbno=09042&nutrient1=315&nutrient2=&nutrient3=%E2%8A%82=0&totCount=298&measureby=m

https://www.healthline.com/nutrition/vitamin-c-foods

https://www.healthline.com/nutrition/foods/bell-peppers#nutrition

https://www.britannica.com/plant/pepper-plant-Capsicum-genus

https://www.healthline.com/nutrition/benefits-of-plums-prunes

https://www.britannica.com/plant/plum

https://www.healthline.com/nutrition/raspberry-nutrition#uses

https://www.healthline.com/nutrition/types-of-squash

https://www.healthline.com/nutrition/foods/tomatoes

https://www.britannica.com/plant/tomato

https://www.healthline.com/health/food-nutrition/green-beans

Benefits Of Skin Brushing

by MiraUncategorizeddry brush, skin, skin brushing

We brush our hair, we brush our teeth, but what about our skin? References to this age-old practice can be found in Ayurvedic, Scandinavian, and Native American traditions. Skin brushing is very invigorating and only should be done in the morning as brushing before bedtime can make it more difficult to get to sleep. Shower or bathe after skin brushing to clear away skin cells or other material loosened by the procedure. Brushing should never be done with wet skin as this can cause stretching. Do not brush skin that has a rash or other damage including varicose veins

Here are some reasons to dry-brush your skin in the morning

Stimulates the lymphatic system and moves fluid
Cleansing your skin removes dead cells
Can improve cellulite by breaking up fat deposits under the skin
Stimulates the liver when the lymph system is stimulated
Increases circulation and helps to open up your pores

How to dry-brush your skin the right way

Start with the feet, brush up each leg several times moving toward the heart
Brush the abdominal area in a circular motion.
Brush from the chin down the neck and chest
Do not brush the nipples as they are too sensitive
Finish by brushing the hands and up the arms

Shower or bathe after skin brushing to clear away skin cells or other material loosened by the procedure. Brushing should never be done with wet skin as this can cause stretching. Do not brush skin that has a rash or other damage including varicose veins.

Hydrotherapy treatment after dry-brushing

Many people like to incorporate hydrotherapy after skin brushing. Sometimes called contrast showering, this is the practice of alternating hot and cold water to stimulate circulation.

Start by showering, and washing, at a comfortable temperature
Slowly increase the temperature to a higher temperature (hot but not scalding) and rinse your entire body, including your scalp
Stay in this hot water for 30 seconds
Reduce the temperature to the coldest temperature you can stand, again rinsing your entire body, including your scalp
Stay in this cold water for 30 seconds
Repeat the hot/cold cycle of water 3-5 times

Hydrotherapy should not be used if you have a heart condition, diabetes, hypertension, hypotension, Raynaud's, or are pregnant unless you first consult your doctor to ensure this is a safe practice. When purchasing a skin brush it is important that each person have their own. Always use a dry soft brush, preferably with natural bristles and a long handle.

The Health Risks Of Fluoride

by MiraUncategorizedfluoride

Fluoride is touted as this wonderful element that is great for our teeth, but have you ever wondered about the history of this halogen? In the early 1900’s a young dentist, Dr. McKay, began his practice in Colorado. He noticed that most the children had brown stains on their teeth. Through the years he and other dentists studied this condition. Dr. McKay spent 30 years working on this. Other areas in the US began to have this challenge also which included Idaho and Kentucky.

As with much discovery in science, as technology advances so does the ability of the scientist to discover more information. By 1931 photospectrographic analysis revealed that the water in these areas contained high levels of fluoride which had affected the teeth of the children. The condition has since been named fluorosis. It can change tooth enamel which can be slight spots, to brown staining, to pitting and all are permanent. It is most prevalent in children. One of the dentists that was studying this condition also found that these children had low rates of cavities.

Testing then began to be done on water to compare various levels. It was determined that fluoride levels up to 1.0 ppm in drinking water did not cause enamel fluorosis in most people. This is how fluoride began to be used to treat cavities.

Adding Fluoride to the Water Supply

With this newfound information, the head of the Dental Hygiene Unit at the NIH set out to determine how fluoride could be added to the water supply in “safe” amounts. What needs to be noted is that fluoride found naturally is in the calcium fluoride form. In dental products such as toothpaste and mouthwash, a pharmaceutical grade of fluoride is used, sodium-fluoride.

What is used to add fluoridation to our water supply is actually an untreated industrial waste product from the fertilizer industry. This can contain trace elements of arsenic and lead. This is a less expensive form to use but is it safe and effective to be added to our water supplies?

In 2011, the amount of fluoride to be added to water was reduced to 0.7 ppm because fluorosis has continued to be found in children. Now you may be thinking 0.7 ppm is such a small amount how can it affect my teeth? Well, it isn’t just from water and dental products that you may be ingesting fluoride.

Other Sources of Fluoride

Fluoride isn’t only added to our water and used in dental care products. It can be found in a number of foods we eat. Plus any item made with water may be a source of fluoride if the water source has not been filtered to remove it. The following items may also be a source of fluoride:

tea
coffee
grapes (this also means grape juice, raisins, and wine)
shellfish
sodas
popsicles
baby foods
broths, and stews

Another Source of Fluoride Can be Bottled Water!

Yes, your bottled water can contain fluoride. It's important to note that if you drink a lot of bottled water not only are you being exposed to BPA (from the plastic), chances are high that you are also consuming fluoride. That's because many bottled water companies actually pull their water from municipal sources which are heavily treated with fluoride.

Here is a source of bottled waters that contain fluoride.

The Cavity Connection

Does fluoride really help with cavity prevention? It is interesting to note that most countries do not fluoridate their water. The United States, Australia, Ireland, Singapore, and Brazil are some that do. Western Europe has rejected the process, yet the rate of tooth decay has declined there at the same rate as the US.

The other interesting statistic is that the rate of dental fluorosis has increased markedly in the past quarter century. Plus fluorosis is not the only concern when it comes to ingesting fluoride.

Fluoride may also become concentrated in the bones, altering the tissue structure, and weakening the skeleton. Fluoride ingestion can cause decreased activity of the free calcium, which is concentrated throughout the body in the teeth, bones, ligaments, aorta, skeletal muscles, and the brain. It has also been found to cross the blood-brain barrier. In fact, long-term fluoride exposure appears to decrease IQ in children.

Thyroid Health

Another area of concern is with the thyroid. A study published in Environment International suggests that there is emerging evidence that shows fluoride is an endocrine disrupter with the potential to disrupt the thyroid. This occurs because fluoride is a negative ion and easily displaces iodine in the body.

Fluoride inhibits iodine uptake, transport, and reabsorption. This is especially important when there is greater susceptibility, especially in infancy and childhood which can influence health outcomes into adulthood.

Iodine deficiency during pregnancy can have serious implications on the health of the baby including the risk of miscarriage, stillbirth, reduced IQ, and greater risk of ADHD and ASD. In adults, the loss of iodine bioavailability can lead to lower antioxidant capacity, reduced anti-inflammatory capacity, impaired immunity, and increased risk of cancer. All this emerging evidence that fluoride intake is associated with negative health outcomes suggests that continuing the policy of fluoridation of drinking water maybe contributing to the pathogenesis of neurodevelopment disorders, impaired immune responses, inflammatory diseases, and cancer.

Reducing Your Fluoride Exposure

With all these serious health conditions, it is important to be proactive in eliminating or at least limiting your fluoride exposure.

There are steps you can take to begin this process. The first step is probably the most important one – stop using fluoride-added products. To avoid fluoride, it is important to choose fluoride-free toothpaste and dental health products.

It is also recommended to filter all water that you cook with, drink, and bathe in. There are a number of filters that can remove fluoride from your water. These include whole house filters, which can be admittedly expensive or reverse osmosis under-sink filters, or specialty filters such as a Big Berkey with a fluoride filter. Because water is not the same in every community it's a good idea to choose a filter that's the correct one for your geo-individual location.

Watch this interview with Lara Adler in order to learn more about healthy water or purchase her e-course PURE: Finding The Best Filter, For The Purest Water

It’s also important to avoid using Teflon coated cookware as fluoride can leach from these pans into the food.

The next step is exercise. Exercise helps with overall detoxification especially with sweating. Options can include free-weight training, yoga, brisk walking, and etc. The best exercises are the ones you enjoy and can consistently do while working up a sweat.

As you know I am a big proponent of a healthy, whole food diet and this is also important for mitigating the effects of fluoride. Sticking to whole foods is important as they generally contain less fluoride because processed foods can be prepared with water containing fluoride. If you can choose organic all the better as there will be less pesticides and insecticides that may contain fluoride products. A key to fluoride detoxification is to maintain an alkaline state in your body. It can be helpful to limit acidic foods from your diet.

Real Food Support for Fluoride

There are specific nutrients that can be helpful in decreasing the effects of fluoride in the body. Let’s take a look at a few now:

Calcium is one of the biggest known substances in fighting fluoride. It can sometimes be recommended as one of the treatments of a fluoride overdose from household products such as hydrofluoric acid in rust remover. Food sources include seeds, cheese, yogurt, almonds, leafy greens, sardines, salmon, and any other fish where the bones are edible. Note: if you suspect a fluoride overdose call the Poison Control hotline right away for information and support - 1-800-222-1222
Vitamin D helps with the absorption of calcium. Food sources include wild salmon, herring, sardines, and grass fed/pasture-raised animal products.
Vitamin C is helpful to heal damage caused by fluoride. Food sources include peppers, parsley, kale, kiwis, broccoli, lemons, strawberries, and citrus fruits.
Selenium acts as a free-radical scavenger. This can provide a beneficial effect against fluoride toxicity by maintaining normal antioxidant status plus selenium can directly bind to fluoride. This decreases the high concentrations of fluoride, promotes urinary excretion of fluoride, and provides clinical recovery. Selenium-rich foods include brazil nuts, tuna steak, shrimp, sardines, salmon, cod, cremini mushrooms, shitake mushrooms, and asparagus.

With the rates of dental fluorosis increasing since 1980, we need to take a good look at how much fluoride we are consuming. A very large international study has indicated that cavity incidence is lowest in cities with the lowest levels of water fluoride and with a calcium sufficient diet. This supports maintaining a diet rich in whole foods as they will be rich in antioxidants and nutrients to battle against the fluoride.

Sources

Is Fluoridated Drinking Water Safe? Harvard Public Health Magazine. Retrieved from https://www.hsph.harvard.edu/magazine/magazine_article/fluoridated-drinking-water/
Flora, Swaran. (2015). Preventing Fluoride Toxicity with Selenium. Research Gate. Retrieved from https://www.researchgate.net/publication/289520631_Preventing_Fluoride_Toxicity_with_Selenium
Reddy KP, Sailaja G, Krishnaiah C. Protective effects of selenium on fluoride induced alterations in certain enzymes in brain of mice. J Environ Biol. 2009 Sep;30(5 Suppl):859-64. PMID: 20143719.
Sauerheber R. Physiologic conditions affect toxicity of ingested industrial fluoride [published correction appears in J Environ Public Health. 2017;2017:4239182]. J Environ Public Health. 2013;2013:439490. doi:10.1155/2013/439490
Singh N, Verma KG, Verma P, Sidhu GK, Sachdeva S. A comparative study of fluoride ingestion levels, serum thyroid hormone & TSH level derangements, dental fluorosis status among school children from endemic and non-endemic fluorosis areas. Springerplus. 2014;3:7. Published 2014 Jan 3. doi:10.1186/2193-1801-3-7
Wang, M., and others. (January 2020). Thyroid function, intelligence, and low-moderate fluoride exposure among Chinese school-age children. Environmental International. Science Direct. Retrieved from https://www.sciencedirect.com/science/article/pii/S0160412019301370
Waugh DT. Fluoride Exposure Induces Inhibition of Sodium/Iodide Symporter (NIS) Contributing to Impaired Iodine Absorption and Iodine Deficiency: Molecular Mechanisms of Inhibition and Implications for Public Health. Int J Environ Res Public Health. 2019;16(6):1086. Published 2019 Mar 26. doi:10.3390/ijerph16061086
Zelko, F. Toxic Treatment: Fluoride’s Transformation from Industrial Waste to Public Health Miracle. Retrieved from https://origins.osu.edu/article/toxic-treatment-fluorides-transformation-industrial-waste-public-health-miracle

2021 Word Of The Year: Illuminate

by MiraUncategorizedword of the year

The tradition of a new word

It is mind-boggling to believe that we have arrived at the end of another year. I find myself astonished to realize that on a number of levels I am standing at yet another cusp in my life.

Time, of course, is a human linear construct. But even though I tell myself that I still find myself honoring and responding to the rhythms of the seasons and the shifts that come with the calendar.

One tradition that for me has become a truly powerful practice is choosing a word of the year. Just one word that I can call in to be my touchstone, my guiding force. I find myself referring back to it frequently as I go through the year. I also find that when I choose a word, all brand new and sparkly at the beginning of the year, it often has unexpected resonance. I have always found myself astonished by how powerful and impactful the word becomes. In ways I couldn't even have imagined.

Choosing My Word

Although in some years my word flows to me, choosing just one word is never easy. This year was no exception. I was feeling stuck between two words and wound up having a conversation with a friend. She was helping me noodle out why I was considering the words. Then in the middle of our conversation she mentioned the word illuminate and I felt a resonance that let me know that was the word I had been seeking.

As always I turn to the dictionary to find the meaning of the word.

il·lu·mi·nate - (ĭ-lo͞o′mə-nāt′)

To provide or brighten with light.
To decorate or hang with lights.

a. To make understandable; clarify

b. To enlighten intellectually or spiritually; enable to understand:

To adorn (a page of a book, for example) with ornamental designs, images, or lettering in brilliant colors or precious metals.

I'm drawn to the interpretation of brightening with light, both personally, to seek illumination in a variety of ways, and also for the gift of illuminating a path for others, helping them to understand. As always I'm intrigued to see how this word will show up in my life for the year ahead.

Prior Words

Each year as I chose my new word of the year I take a moment to reflect back on the words of prior years. This year I was introduced to the concept that the words stack on top of each other, creating layers or strata, amplifying and supporting the other words in the list. I really like that thought and I'm enjoying looking through the journey of the years that these words represent.

I'd like to encourage you to find a word of your own for the year. If you're looking for a community or for a list of words to choose from, one of my favorite resources is OneWord365. I'd also encourage you to sit quietly with a nice cup of tea, or have a conversation with a friend, and simply ponder. Chances are your word will find you. Then be open to the possibilities that word will bring into your life in the year ahead.

What's your one word?

Why Bone Health Matters

by MiraUncategorizedbone health, osteoporosis, recipes

Most of us take good bone health for granted… until we have a problem. Maybe you’ve had poor results on a bone scan. Or you’ve experienced an unexpected fracture.

In our youth, our bones are continually growing stronger. But as we age, we can develop problems. The volume of minerals in our bones can drop, lowering our bone mineral density (BMD). And this puts us at greater risk of fracture.

There are two diagnosable conditions that result from bone loss: osteopenia and osteoporosis. Osteopenia occurs when bone mineral density (BMD) drops below normal. In the US, 54% of postmenopausal women have osteopenia. And osteopenia can lead to osteoporosis.

Osteoporosis is a serious loss of bone density that increases the risk of fracture. And it affects a staggering 10 million Americans.

Women are at greatest risk of osteoporosis, especially white and Asian women in menopause. In fact, women have a greater risk of bone fracture than breast cancer, heart attack, and stroke combined. But it’s not just women. Men are affected too. They are more likely to break a bone due to osteoporosis than to get prostate cancer.

Symptoms of Bone Loss

In the early stages of bone loss, you likely won’t have any noticeable symptoms. That’s why your doctor will order your first bone scan at about age 65 if you are a woman and at age 70 if you are a man. If you have increased risk of bone loss, it’s a good idea to get your first scan at closer to 50.

Your bones are constantly being renewed. When you’re younger your bones are being renewed faster than they are broken down. So your bone density increases. People hit maximum bone density at about age 30. But from then on, we lose bone mass faster than it’s created.

Once bones are weakened you may start to experience:

Back pain — sometimes caused by fractures or collapsed vertebrae
Fragile bones that break easily
Stooped posture
Loss of height

Obviously, not everyone develops osteoporosis as they get older. Your risk depends on a variety of factors. If you build up good bone mass in your youth, the losses you experience as you age will make less of an impact.

Your Diet Matters

There are foods that can contribute to bone health. Nourishing whole foods which add bone-building nutrients into your diet. By eating a diet rich in minerals and other supportive nutrients, you can boost your bone health at any stage in life.

These bone health heros include;

Calcium (and it’s NOT just about milk or dairy products)
Magnesium
Potassium
Vitamin D

Making simple changes in your diet can make a big difference. Click here for some delicious recipes - to add more bone health heros to your diet.

You can always make a difference in your health and well-being by adjusting your food and lifestyle choices. It’s never too late to improve your health by adding in the nutrient-rich foods that your body needs!

Recipes

These are a few of my favorite recipes that incorporate the bone health heros. They’re a delicious way to support your body and your bones!

Tahini Dressing

When it comes to calcium sesame seeds are a nutritional powerhouse. This recipes is so tasty and super simple to whip together. You can have a healthy salad dressing in just minutes!

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Ingredients

1/2 cup tahini, stirred
1/2 cup water
1/3 cup fresh lemon juice (about 2 lemons)
2 cloves garlic, minced
1 teaspoon sea salt

Instructions

Blend all ingredients well
Serving size 1 tablespoon
Store in the refrigerator up to 2 weeks

Collard Greens Smoothie Bowl

If you're looking for a delicious way to get your greens on look no further than this simple and nourishing Collard Greens Smoothie Bowl. With the addition of green tea, you're skipping high sugar choices like juice. By using frozen fruit and avocado, you also don't need ice to get the correct consistency.

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Ingredients

½ cup chopped collard greens, washed
1-½ cups frozen raspberries
½ cup green tea
3/4 cup pineapple chunks
1/4 cup frozen avocado chunks

Instructions

Blend all ingredients together. If needed add a little more green tea.
Garnish with your choice of toppings.
Some of my favorites are:
1 tablespoon shredded coconut
1 tablespoon seeds - pumpkin, flax, chia, hemp, or sunflower
1 peeled and sliced kiwifruit
½ tablespoon cacao nibs
1 teaspoon bee pollen
Feel free to substitute kale or spinach for the greens. And any berry works well in this recipe.

Roasted Vegetable Soup with Tomato and Fennel

And who doesn't love tomato soup? This soup tastes even better the second day, so be sure to make a lot (this recipe doubles or even triples with ease) to ensure you have leftovers.

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Ingredients

1½ lbs. Roma tomatoes, halved
2 medium red bell peppers, deseeded and quartered
1 large fennel bulb, thinly sliced
2 large carrots, cut in half lengthwise
2 medium shallots, outer skin removed and halved
4 cloves garlic, smashed and peeled
2 T. extra virgin olive oil
Sea salt and black pepper, to taste
2 T. fresh thyme leaves
4 c. organic chicken bone broth
½ c. full-fat coconut milk
½ c. fresh basil leaves, thinly sliced

Instructions

Preheat oven to 400°F
Line a large, rimmed baking sheet with parchment paper or a baking mat and set aside
Arrange the tomatoes, red peppers, fennel, carrots, shallots, and garlic in a single layer on the prepared baking sheet
Drizzle with olive oil and season with salt and black pepper, to taste
Toss to combine and sprinkle veggies with fresh thyme leaves
Place baking sheet in preheated oven and roast until vegetables are tender and lightly charred, approximately 20-25 minutes
Transfer the roasted veggies and any juices from the baking sheet to a large soup pot and add the bone broth
Cook over medium heat, stirring occasionally, until hot and and bubbly
Remove from heat
Using an immersion blender, blend contents of the soup pot until completely smooth
Stir in the coconut milk and fresh basil, and serve
Enjoy!

Notes

Safety Tip: If you don’t have a stick or immersion blender, it is possible to use a blenders to process the cooked veggies and liquid. However it is important to be sure your blender lid is vented properly to prevent the hot liquid from exploding when you turn on the blender.

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Broccoli Alfredo With Chicken

by MiraUncategorized

This dish is an amazing example of winter comfort food. Alfredo sauce is one of the easiest things to put together. When you use full-fat, organic dairy it makes a dish that is deeply satisfying and packed with flavor. This is also a great way to use up leftover roast chicken.

Although the recipe calls for gluten free noodles (my favorite is the Jovial brand tagliatelle) I have also made this over zucchini noodles or spaghetti squash and it’s just as delicious. In fact I prefer the spaghetti squash because it’s a super easy way to add in an extra serving of vegetables.

Classic alfredo calls for heavy cream, in this recipe I’ve substituted half and half which is higher fat than milk but not as much as full fat cream. You’ll still have a lot of satisfying flavor but it’s not as heavy. I’ve also added some bone broth to get just a tiny bit more nutrient density. This recipe is a good candidate to become a family favorite during the colder winter months.

Note: in order to reducing the potential for curdling remove dairy products from the refrigerator 15-20 minutes before you start cooking so they will be less cold when you use them

Broccoli Alfredo with Chicken

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Ingredients

1 lb. gluten free noodles
2 cups diced cooked chicken
1 1/2 cups diced broccoli - florets and stems
3/4 cup water
1 cup butter, organic
4 cloves fresh garlic, peeled and finely minced
1¼ cup half and half, organic and full fat
½ cup bone broth (https://theingredientguru.com/healing-powers-bone-broth/)
Sea salt and pepper to taste
1 cup Parmesan cheese, freshly grated, organic
1/2 cup fresh parsley, minced

Instructions

Place a steamer basket in a medium pan, add water and broccoli
Bring to a boil, reduce to low and cover
Simmer until broccoli is tender, about 7-8 minutes
Remove steamer basket from pot (to prevent broccoli continuing to cook) and set aside
While broccoli is steaming start a pot of water for the pasta and cook according to directions.
If using noodles or cooked spaghetti squash, these can be quickly heated in a pan with a little olive oil until warm.
In a saucepan add garlic and butter
Bring heat to medium and sauté for 1-2 minutes
Add half and half and bone broth and heat until bubbles start to form
Reduce heat to low and cook for 12 minutesAdd parmesan, salt, and pepper
In a large serving bowl combine chicken, broccoli, and noodles
Add sauce and toss until mixed wel
lTop with minced parsleyIf desired add more freshly grated parmesan on top
Enjoy!

Weighted Blanket

by MiraUncategorizedholistic health, sleep, weighted blanket

Do you struggle with sleep issues? If you said yes you aren’t alone. The Center for Disease Control (CDC) states that 50 to 70 million Americans suffer from some type of sleep disorder. Insomnia is the most common type with approximately 30% of adults reporting short-term and 10% chronic sleep issues.

Unfortunately, there are a number of health concerns that go along with sleep disorders. Short- and long-term effects of inadequate sleep can lead to depression, burnout, addiction, and even cardiovascular health conditions. Lack of sleep can also have a negative effect on production, judgment, social and family situations, and may lead to an increase in accidents.

Why Do We Have Sleep Disturbances?

It may have to do with the stressors associated with our modern lifestyle. Oddly enough studies indicate that women tend to struggle even more. But the reality is most of us struggle at one time or another with some sort of sleep challenges. Fortunately, there are some supportive strategies that can improve your sleep quality. One of the most important things you can do is improve your sleep hygiene which refers to “habits that help you have a good night’s sleep.”

Improve Your Sleep

Taking sleeping pills is an option that many people try to avoid. It may be from concerns about becoming dependent on the medication. Or feeling like your sleep issues aren’t “bad enough” to warrant medication. It could also be that increasing numbers of people are looking for non-pharmaceutical solutions.

There are a number of supplements that can be helpful such as:

L-theanine
5 HTP
tryptophan
melatonin
magnesium

Herbal teas can also be supportive. These include chamomile, valerian, and linden. Some of my clients have shared that they have to switch up the supplements or herbs because their body begins to get used to these remedies and poor sleep quality returns.

Anxiety and Stress

Your mental or emotional state can also contribute to many sleep disorders. Preparing your mind and body for sleep can improve your sleep quality, especially when it comes to falling asleep.

Occasionally we get overwhelmed and overstimulated as we go through our daily lives. This can make it difficult to sleep well at the end of the day. High energy output combined with an inability to refocus the mind often leads to a state of wakeful-seeming. Even though we are tired, we cannot shift our focus and calm down enough to sleep or we do not sleep deeply enough for restorative purposes.

One way to help relax the body and the mind is to take a detox bath. This bath is very soothing for many people and the addition of calming essential oils helps to support the transition to restorative sleep.

To make a detox bath combine the following ingredients and add them to a hot, but not scalding, tub of water:

1 cup epsom salts
1 cup baking soda
3-5 drops of essential oil - choose either ylang ylang, cedar wood, or sandalwood

Soak for 20 minutes immediately before bedtime.

This bath can be repeated up to twice per week.

Caution: Do not use this bath if you have other health conditions that might be severely impacted by immersion in a hot bath.

Mindfulness for Sleep

Making sure that your bedroom is cool and dark is important. You also want to go to bed as close to the same time each night. And develop a routine for how you get ready for bed. These cues signal your brain that it’s time to get ready to unwind and prepare for sleep.

Other strategies for sleep are incorporating sound. This can be through using guided meditation, sleep stories, or listening to white noise.

Sleep Tools

I’ve recently found a couple of game-changers that have been amazing when it comes to helping me have better sleep – a weighted blanket and weighted eye pillow. These two sleep tools have made such a huge difference.

Why all the weight you ask? Well, it turns out there is scientific evidence that adding a little weight is helpful with sleep quality. Using a weighted blanket has demonstrated a calming and relaxing effect. This can decrease anxiety, some studies have found it may relieve pain and improve mood.

How Does a Weighted Blanket Help?

It is believed that the weighted blanket provides deep pressure stimulation (DPS) which provides sensory modulation. DPS has been shown to increase the release of dopamine and serotonin thus creating a calming effect. Both these neurotransmitters can affect sleep.

Weighted blankets have been shown to help those with autism, ADHD, mental health challenges, PSTD, and insomnia. They were also found to be helpful while patients underwent dental procedures. Studies show that weighted blankets improve feelings of safety, relaxation, and comfort. Many report that the “pressure therapy” produces a calm-inducing amount of pressure on your entire body, similar to the feeling of being hugged, swaddled, stroked, or held.

How is the Weight Added?

You might be wondering if heavier fabric is how weight is added, but a weighted blanket is different. Filled with polymer pellets or glass beads, these provide the weight and touch therapy. Polymer pellets are tiny plastic solids with a consistent shape. They are colorless and non-toxic. They are similar to what some children’s toys have in them.

The other option is glass beads. These are small glass pebbles that have smooth round surfaces. They are very fine and have been compared to touching sand on a beach. Who doesn’t like to walk on a sandy beach? The glass beads are typically non-toxic and eco-friendly. Just make sure they are lead free.

Using glass beads can make the blanket more smooth and less “bumpy” compared to the polymer pellets. The glass beads definitely would be more eco-friendly and not adding more plastic to our lives. However, it really is a personal choice as to which one is better when it comes to the feel of the blanket. This includes not only the beads but the fabrics.

How Much Weight Should I Use?

Weighted blankets are sold in different weights. Through studies it has been found that most people will do best with a blanket that is no more than 10% of their body weight. That means if you weight 150 pounds the heaviest blanket you would want to purchase would be 15 pounds. Again this would be a personal choice.

The pellets or beads are encased between two layers of fabric. There are many fabric options to choose from. The warmer options include minky fabric, fleece, chenille, silk, flannel, acrylic, and polyester. For cooler fabrics cotton, bamboo, linen, and microfiber are options. Each fabric will have pros and cons. If you are looking for more eco-friendly and sustainable fabrics, choosing cotton, linen, or bamboo will be best.

Baloo is an eco-friendly brand made with lead-free glass microbeads and materials certified to be free of harmful chemicals.

Purchasing a duvet cover for your weighted blanket should be considered since weighted blankets do require extra care when cleaning. Because they can be more expensive than an average blanket, taking proper care of them will extend their life and a duvet cover will protect your investment.

Is a Weighted Blanket Right for You?

It can benefit both your physical and mental health by soothing anxiety and providing a better night’s sleep. But there are some challenges with weighted blankets including getting the right weight for you, extra care with cleaning, and being more expensive.

If you are a “hot” sleeper you may get too hot. There are some people who should not use weighted blankets; if you snore or have sleep apnea, talk to your healthcare practitioner before investing in a weighted blanket. If you are considering a weighted blanket for your child, make sure your child can move the blanket without your help.

Similar to weighted blankets, weighted sleep masks use DPS, providing the same soothing effect – a comforting hug to your face. I’m absolutely in love with my weighted eye pillow and am amazed at what a difference it made for my sleep quality. Here is the weighted eye pillow I love from Nodpod:

A weighted blanket or eye mask may be helpful to improve your sleep hygiene and ultimately, your sleep quality.

Sources

Chen, HY, Yang, H, Meng, LF, Chan. PYS, Yang, CY, and Chen, HF. Effect of deep pressure input on parasympathetic system in patients with wisdom tooth surgery. Journal of the Formosan Medical Association, Volume 115, Issue 10, 2016, Pages 853-859. https://www.sciencedirect.com/science/article/pii/S0929664616301735.

Mullen. B., BS, Champagne. T., MEd, OTR/L, Krishnamurty, Sl, PhD, Dickson, D., APRN, BC & Gao R., PhD (2008) Exploring the Safety and Therapeutic Effects of Deep Pressure Stimulation Using a Weighted Blanket, Occupational Therapy in Mental Health, 24:1, 65-89, DOI: 10.1300/J004v24n01_05. https://www.tandfonline.com/doi/abs/10.1300/J004v24n01_05?needAccess=true&journalCode=womh20

McCall WV. Paying attention to the sleeping surface and bedclothes. J Clin Sleep Med. 2020;16(9):1427–1428. https://jcsm.aasm.org/doi/full/10.5664/jcsm.8704

Love Stevens, M. and Roby, A. Weigh Down on Sleep Respiratory Care October 2019, 64 (Suppl 10) 3223902. http://rc.rcjournal.com/content/64/Suppl_10/3223902.short

Ackerley, R, Badre G., and Olausson, H. (25 May 2015) Positive Effects of a Weighted Blanket on Insomnia. Journal of Sleep Medicine & Disorders, SciMedCentral. https://www.jscimedcentral.com/SleepMedicine/sleepmedicine-2-1022.pdf

Clean Eating On A Budget

by MiraUncategorizedbudget friendly food, clean eating

These days a lot more people are paying attention to what’s in what they eat. That’s a great choice because it means avoiding a lot of negative ingredients in your food. I’m talking things like artificial colors, artificial flavors, MSG, high fructose corn syrup, and a whole bunch of other ingredients that provide absolutely no nutrition whatsoever.

But while people are paying attention to what’s in what they eat, they’re also paying attention to their grocery bills. Because the cost of food is going up quite sharply.

You might think that clean eating and budgeting on your groceries don’t go together. But actually they can. If you’re focused on nourishing your body you’re going to want to avoid the packaged and processed foods. You’ll be making real food choices instead. I’m here to tell you it is possible to do that while also being budget minded when it comes to your groceries.

The Perimeter

When shopping at the grocery store many clients tell me they only shop the perimeter because that’s “the safest.” You might think that but unfortunately, grocery stores and food producers know that’s what’s on your mind. And they’ve got some tricks in store for you. Learning how to navigate the perimeter of the grocery store will help you know how to make healthy, budget-friendly choices.

Avoid Processed and Packaged Food

By now you’ve probably figured out that clean eating means mostly whole foods the are not highly processed or packaged. But you may also think that whole foods mean vegetables or meat. That’s very true, but you’re forgetting that beans or lentils and quinoa or rice are also whole foods. Single ingredient foods that are minimally processed are a great choice.

When it comes to the produce you don’t need to buy only from the green grocer section of your grocery store. Frozen vegetables are also a good choice as long as there are no added sauces or ingredients in there.

Despite what the label on the frozen food packages says, don’t microwave them in that plastic bag. Remove the produce from the bag and steam, roast, or cook without the plastic.

Buying In Bulk

Being mindful and aware of sales at the grocery store is a great way to be budget-friendly. Set aside money to take advantage of sales so you can stock up and freeze the extras.

This is also a good time to think about seasonal eating because produce that is in season tends to be less expensive. It can also be more flavorful and have more nutrients since it’s not picked early and held in a warehouse. Again, this is a great time to buy in bulk and create longer term storage through freezing, canning, or dehydrating.

Avoid Trendy Food

It is possible to eat clean and healthy on a budget without getting sucked into the trendy foods. Many food companies use front of package labeling and buzz words to get you to buy their products. Just because they’re selling it doesn’t mean that you have to have it. Sticking to a simple, nourishing diet is best when it comes to eating healthy on a budget.

Budget-Friendly Foods

Meal planning is one of the biggest budget friendly tips. As you’re putting your plan together be sure to think about ways to use inexpensive foods that are not highly processed. Canned foods are not necessarily a bad thing, just be sure to choose those items that are from cans that don’t use BPA. Tetra pak, those cardboard packages for liquid items, or glass are also a good choice.

For many of the items listed below I’ve added a recipe to help you with meal ideas:

Gluten Free Oats - choose old fashioned, unflavored oats. Steel cut is a great choice for higher fiber
Quinoa - This is a great high protein grain that is wonderful in so many dishes
Wild Rice - This is not actually a rice, it’s a grass, and it’s a wonderful nutty flavored nutrient dense grain substitute
Legumes - lentils and beans are a wonderful protein source that are very versatile
Canned tomatoes
Frozen vegetables
In-season produce
Eggs - These are a fabulous source of protein and go in a variety of dishes, perfect for any meal
Sweet Potatoes - delicious and nourishing this is a fresh food that also has good longer term storage