Food, tips & recipes

As I approach another birthday, I reflect upon all the things, and I read this list to your younger self.

1. ACTION IS THE CURE FOR ANXIETY. Thinking alone will never pull you out of the place you're stuck in. Take one small step. Then take another. Momentum beats overthinking.

2. TAKE THE FIRST STEP. STAY POSITIVE. STAY CONSISTENT. The World reflects the energy you put into it. If you face life with fear, fear often comes back. If you lead with kindness, discipline, and optimism, opportunities tend to follow.

3. YOU DON'T NEED AN OPINION ABOUT EVERYTHING. Not every argument deserves your attention. Protect your mental energy. Choose your battles wisely, and let unnecessary noise pass by.

4. PAY ATTENTION TO THE PEOPLE WHO BRING OUT THE BEST IN YOU. Your closest relationships shape your future. Spend more time with people who inspire you, challenge you to grow, and make you a better version of yourself.

5. AMBITION IS CONTAGIOUS. The people around you influence your mindset. Spend time with those who dream bigger, work harder, and inspire you to raise your own standards.

6. TAKE THE LEAP. Someone less qualified than you is already living the life you want, simply because they had the courage to take action.

7. PROCRASTINATION GROWS. The longer you delay a task, the harder it feels to start. Action creates momentum. Waiting creates resistance.

8. IT MAY NOT BE YOUR FAULT. BUT IT IS YOUR RESPONSIBILITY. Blaming someone is giving them your power. Take full responsibility if you want to take back control of your life.

9. DO MORE OF WHAT MAKES YOU FORGET YOUR PHONE. No one reaches the end of life wishing they had spent more time staring at a screen. Spend your time creating memories, not just consuming content.

Let's Face: Life Can Be Stressful

But what exactly does that have to do with functional nutrition?

When you're stressed, insulin secretion wanes. Your food does not get where it needs to go. The digestive process is constrained. Simple food molecules, like glucose, are left to freely wander the bloodstream without being delivered to the cells.

Meanwhile, your stress hormones are pumped up to take the blood supply that they need for you to fight or flee. And not surprisingly, several doctors and researchers have found stress to be the major reason for digestive disturbances from heartburn to gas to irritable bowel syndromes.

Don't stress out! You're going to be OK.

There's something we can do to help this and I think you know the answer.

It's the same for all of us ~ RELAX

Easier said than done, we know! Yet there's a reason why the counterpart to fight-or-flight is called rest-and-digest.

A few tips on how to set yourself up for success when it comes to relaxation for digestion.

* Sit down to eat. (This may sound funny to some of you, but I know there are other standers out there.)

* Take a few deep breaths to relax and calm the body before eating.

* Don't forget to chew your food well.

* If you are excessively wound up when sitting down to eat, focus your mind on a healing word, phrase, or sound of your choosing before taking a bite.

* Try invoking some attitude of passivity where distressing thoughts at mealtime are acknowledged, but not engaged.

It may take time to implement these tips. But if it'll help your food get where it needs to go, it'll be worth it.

THE IMPORTANCE OF SLEEP

Sleep is a non-negotiable. If you're not sleeping, you aren't ready to move forward with other treatments, recommendations, or interventions. THAT'S JUST A FACT.
A good night's sleep supports immune, neurological and hormonal function.
It helps balance the microbial diversity in the gastrointestinal tract and is one of our most critical (and natural) forms of detoxification.
If you aren't getting a proper amount of sleep to meet your body's unique needs, you're likely to show some of these symptoms:

detoxification challenges
constipation
impaired immune function
hunger
moodiness
addictive behaviors

Sleep disorders are one of the most common, yet also most frequently overlooked health problems.
Getting a good night's sleep isn't always as easy as getting your body into bed at the proper time.

Veganuary

Veganuary has also launched its 2024 campaign PSA encouraging everyone to ‘Vote for Veggies’ in the new year. The new video, voiced by Ryan Eggold of New Amsterdam and The Blacklist, urges people to choose veggies as a way to reduce emissions, improve health, lower food bills, protect animals, and promote healthier ecosystems. The PSA reveals that a “Vote for Veggies” is a vote to address all of these issues and more and invites viewers to create a happier, healthier, and sustainable future by trying vegan this January.

A healthy diet must include putting plants at the center of our meals, though this does not mean we have to sacrifice pleasure or flavor. And if we choose fruit, vegetable, legumes, nuts, fruits, spices, herbs, and some of the 20,000 edible plants that exist in the world, we can experience an incredible improvement in our health while enjoying some wonderful flavors.

Whole30

Since April 2009, millions of people have successfully completed the Whole30® program with stunning, life-changing results.

The Whole30 Program is laid out in two phases: 30 days of elimination, and 10 days of reintroduction. For the first 30 days, you’ll be eating meat, seafood, and eggs; lots of vegetables and fruit; and natural, healthy fats. This program eliminates gluten, grains, dairy, legumes, sugar and alcohol for 30 days to see how your body responds to those ingredients as you slowly re-introduce them back into your routine. Whole30 is a nutritional program designed to help you eat healthier and eliminate your personal trigger foods—these could be foods that cause an inflammatory or autoimmune response in your body, or simply foods that cause you to lose all self-control.

WHAT EXACTLY IS WHOLE30?

Whole30 is a nutritional program designed to help you eat healthier and eliminate your personal trigger foods—these could be foods that cause an inflammatory or autoimmune response in your body, or simply foods that cause you to lose all self-control.

For 30 days, you will cut out all grains, legumes, soy, dairy, alcohol, added sugars, artificial sweeteners, and processed foods containing any of these ingredients; and load up on all sorts of vegetables, fruits, eggs, quality meats and fish, nuts, seeds, and healthy fats.

The idea is that, after a month, you will rid yourself of sugar and carb cravings and start to really notice the positive effects of adopting a whole foods-based diet—whether that’s sleeping better, thinking more clearly, feeling less bloated, or having more of a pep in your step.

After the first 30 days are up, you’re encouraged to slowly reintroduce certain foods one at a time to identify specific items that may be causing unwanted side effects—and thus, what foods you probably want to ditch for good.

WHY SHOULD YOU DO A WHOLE30?

In a nutshell, because it totally revamps your relationship with food. Whole30 is not a diet in the traditional sense. You are not allowed to weigh yourself, and counting calories and measuring out portions are not encouraged either.

The true goal is to eliminate foods that are pro-inflammatory and potential allergens, to recalibrate your taste buds so you naturally crave fewer sweets and carbohydrates, and to break the emotional ties you may have with certain “comfort” foods that have derailed your eating habits (and overall vitality) in the past.

WHAT YOU CAN (AND CAN’T) EAT ON WHOLE30

First, let’s start off with what you can not eat. Per the official program rules, you must eliminate all of the following for 30 days, no exceptions:

Added sugar, real or artificial. This includes (but is not limited to) maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, monk fruit, Splenda, Equal, NutraSweet, and xylitol.
Alcohol. Any form of alcohol is a no go, even for cooking.
Grains. All grains are off limits (even gluten-free grains!), including wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, quinoa, and buckwheat.
Legumes. This includes beans of all kinds, peas, chickpeas, lentils, peanuts, and peanut butter. This also includes all forms of soy—soy sauce, miso, tofu, tempeh, edamame, and lecithin.
Dairy. Milk, cream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt.
Certain additives. Carrageenan, MSG, and sulfites are all a no go.
Baked goods, junk foods, or even treats with “approved” ingredients

So, what can you eat? Pretty much anything that’s left over, with a few exceptions. Basically, this includes vegetables, fruits, eggs, quality meats and fish, nuts, seeds, and healthy fats. To make your lives easier, download Whole30 shopping list for loads of specific compliant foods broken down by food group. And always stock up on Whole30 snacks for grab and go, or make your own Whole30 snack recipes.

5 MORE WAYS TO MAKE YOUR WHOLE30 SUCCESSFUL

Beyond simply knowing what to eat and what to skip, here are a few more suggestions for making your Whole30 experience way more enjoyable.

Prep ahead: First, print out Whole30 grocery list so you know the ins and outs of the program; then, find some Whole30-approved recipes that you’ll look forward to eating; lastly, set aside a few hours on Sunday to meal prep so you’re less likely to cave to mid-week cravings.
Remove temptation: Toss any non-compliant foods, or at least keep them out of sight, for the entirety of the program. There is really something to the old “out of sight, out of mind” saying.
Think big picture: Whole30 is going to feel impossible if you are fighting yourself the entire way. So before you begin, make sure this is something you are truly willing to commit to. One strategy to keep motivated is jotting down non-weight loss goals for doing Whole30 (e.g. mental clarity, pain reduction, clearer skin) and what these things will help me do.
Drink lots of tea: Whenever I find myself itching for a snack and I know I’m not actually hungry, I brew up some herbal or green tea. I personally love a good cup of matcha, which is packed with antioxidants and may help boost cognitive function and aid in weight loss.
Do it with a friend: Don’t underestimate the power of an accountability partner! There will be moments during your Whole30 that are really tough, so having someone to commiserate with can honestly be pretty helpful. Sharing words of encouragement and tasty recipes is great too.

~ 3 FACTS ABOUT LEMON'S LIFE-LENGTHENING LEGACY ~

1. Lemons are a superfood. We tend to think of foods like goji berries and acai as superfoods, but don't forget about the lemon!

2. A compound in lemons called Limonoid has been shown to aid in the prevention of cancers in the mouth, skin, lung, breast, and colon.

3. Lemons seem to have antibiotic effects and has been shown to have a significant role in protecting against specific bacteria-borne illness.

Chai Matcha Latte

INGREDIENTS:

2 tsp matcha green tea powder
1/4 cup coconut milk or almond milk
6 whole cardamom pods
6 whole cloves
8 whole black peppercorns
1 cinnamon stick
2 cups just-boiling water
2 dashes ground cinnamon
1 pinch allspice
1 pinch sea salt
8-10 drops liquid stevia or 1 tsp raw honey or maple syrup

PREPARATION:

Place the whole herbs in a jar or glass measuring cup. Pour just-boiling water over the herbs and let it steep for a minimum of five minutes and up to overnight.
Pour milk of your choice into a blender or into another glass jar where you can whisk the ingredients together.
Add the matcha green tea powder, ground cinnamon, allspice and sea salt and blend or whisk until well combined.
Pour the steeped water through a strainer and into the matcha-milk slurry.
Add choice of sweetener. Blend or whisk again and taste for desired sweetness.
Bonus: If you'd like your latte hotter, pour ingredients into a small pot and gently heat before drinking to your health!

Ideas

https://detoxinista.com/baby-its-cold-outside/

https://downshiftology.com/holiday-recipes/christmas/

https://downshiftology.com/holiday-recipes/

https://downshiftology.com/thanksgiving-game-plan-timeline-tips/

https://www.thepioneerwoman.com/food-cooking/cooking-tips-tutorials/a95361/20-ways-to-use-leftover-cranberry-sauce/

https://downshiftology.com/diet/whole-30-recipes/

https://nationaltoday.com/gluten-free-diet-awareness-month/

https://nationaltoday.com/national-staying-healthy-month/

https://nationaltoday.com/national-nutrition-month/

https://downshiftology.com/holiday-recipes/easter-recipes/

https://www.nationaldaycalendar.com/june/national-fresh-fruit-and-vegetables-month-june

Green Tea

You probably know green tea is good for your health. Let's look at the WHYs and HOWs of some of the green tea's goodness.

GREEN TEA AND YOUR METABOLISM

Green tea has thermogenic properties, meaning it helps to produce some heat in your body to burn fat and keep you warm. The antioxidants in green tea have been found to extend the release of the neurochemical norepinephrine in the bloodstream and keep it circulating for longer than other caffeine drinks.

GREEN TEA'S ANTIOXIDANT POWER

Green tea's powers come from polyphenols that provide antioxidants to neutralize free radicals in your body. Inside your body, you're constantly manufacturing unstable molecules. It's these unstable molecules that can lead to internal inflammation and cancer growth. Those unstable molecules are called free radicals, and they cause harm to other cells in your body. Antioxidants, like those in your green tea, cruise through your body, looking for those free radicals. The antioxidants can not only annul the free radicals but may even lead some repair to the damage they've already caused.

GREEN TEA AND YOUR BRAIN

One of our favorite forms of green tea is matcha green tea, which comes in a fine powder made from baby tea leaves. The young green tea leave, which includes those used for making matcha powder, contains one of your most ZEN amino acids, the L-theanine. The L-theanine creates a sense of relaxation and calms about 30 minutes after ingestion. It stimulates the same alpha waves you activate during meditation. These effects can help counter the jitters that many experiences when consuming caffeine. At the same time, those great antioxidants, which are called EGCG, help protect brain cells, keeping them alive and alert and in less danger of cell death.

So power up and drink up when stressed out! The benefits of green tea go on and on! For now let's digest these nuggets and start experimenting with some green tea for health, happiness, and hormonal harmony.

Ultra-processed foods are highly processed foods that have undergone extensive modifications from their original state.

They typically contain multiple ingredients, including:

Additives (e.g., preservatives, artificial colors, flavors)
Processed fats (e.g., vegetable oils, margarine)
Refined starches (e.g., white flour, white rice)
Sugars (e.g., high fructose corn syrup, table sugar)

Examples of ultra-processed foods include:

Instant noodles

Packaged cookies and cakes

Processed meats (e.g., sausages, hot dogs)

Soft drinks

Instant rice

Peanut butter with added sugar and oil

Ultra-processed foods have been linked to an increased risk of chronic diseases such as obesity, heart disease, and cancer. It is recommended to limit consumption of these foods and focus on consuming whole, unprocessed foods whenever possible.

Big Pharma buried the World's cheapest Medicine.

In 1924, Doctors used BAKING SODA to fight infections. Your grandparents knew this.

Today's research proves it fights cancer. Here are 7 ways to use it:

Use #1: Alkalize your body to fight cancer cells

Cancer thrives in acidic environments.

Baking Soda creates an alkaline environment.

How to use:

1/2 teaspoon baking soda in 8 oz water
Drink on empty stomach (morning or between meals)
2-3 times per week maximum

The science: A 2009 study showed baking soda increased the pH of tumors and reduced metastasis in mice.

Use #2: Natural antacid (better than Tums)

Baking Soda neutralizes stomach acid instantly.

How to use:

1/2 teaspoon in 4-6 oz water
Drink slowly when you have heartburn or acid reflux
Works in 5 minutes

Why it's better than antacids:

No Aluminum (like Tums)
No artificial ingredients
Costs 95% less
Works faster

Use #3 Teeth whitening and oral health

Baking Soda removes stains, kills bacteria, and neutralizes acids that cause cavities.

How to use:

Mix with water to form paste
Brush for 2 minutes
Use 2-3 times per week (not daily, can erode enamel)

Or mix with coconut oil for oil pulling:

1 teaspoon baking soda and 1 top coconut oil
Swish for 10 minutes
Spit and rinse

Use #4: Natural deodorant (no aluminum)

Commercial deodorants contain aluminum that clogs pores and may increase cancer risk.

How to use:

Apply dry baking soda directly to underarms
Or mix: 3 tablespoon baking soda and 2 tablespoons coconut oil
Store in container, apply daily

Why it works: Baking Soda neutralizes odor-causing bacteria without blocking sweat glands.

Use #5: Reduce inflammation post-workout

Baking Soda buffers lactic acid buildup and reduces muscle inflammation.

How to use:

1/2 teaspoon in 8 oz water
Drink 30-60 minutes before intense workouts
Helps with endurance and recovery

The science: Studies show Baking Soda supplementation improves high-intensity exercise performance by buffering hydrogen ions.

Use #6: Kill fungal infections naturally

Baking Soda creates an alkaline environment that fungi can't survive in.

How to use:

3 tablespoons Baking Soda in warm water foot soak
Soak feet for 15-20 minutes daily
Dry thoroughly after

For nail fungus:

Make paste with water
Apply directly to affected nails
Leave on 10 minute, rinse

Use #7: Detox baths (pull toxins through skin)

Baking Soda baths help alkalize the body and draw out toxins through the skin.

How to use:

1 cup baking soda in warm bath
Soak for 20-30 minutes
Rinse with cool water after

Add Epsom Salt for enhanced detox:

1 cup Baking Soda and 1 cup of Epsom Salt
Helps with muscle soreness, stress, and inflammation

What Baking Soda Does:

Fights cancer cells
Reduces inflammation
Neutralizes stomach acid
Whitens teeth naturally
Kills bacteria and fungus
Alkalizes your body
Detoxes through skin