Author Archives: Deb Headworth

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Honey Garlic Baked Cauli: Egg Free, Gluten Free

04 Thursday Jan 2018

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honey garlic baked cauli - pinterestThese little babies are easy to make and so delicious!  I made this great recipe, inspired by Kirbie’s Cravings, into an egg free, gluten free version!  If you’re working to eat more produce, these cauli bites are perfect for you!  The hauntingly sweet flavor continues to delight after the dish is gone.  In fact, as I type this post, the after-taste is delighting me.  Why?  I just ate the whole bowl of fresh cauli you see in the pic above.  My contented grin and belly feel well nourished.   And yours can too.

honey garlic cauli 2

The honey garlic sriracha sauce has a bit of a ‘bite’.  It’s clearing my sinuses right now.  If you need to cool it down a bit, you can dip them in my dairy free ‘Garlic Chive Cream Cheese‘.  (pic below).

HONEY GARLIC BAKED CAULI – vegan, egg free, gluten free

MAIN INGREDIENTS

  • flax egg replacer, 2 (2 TBS flaxseed meal whisked into 6 TBS water)
  • cauliflower, 1 head, cut into bite sized pieces
  • bread crumbs, 2 cups (I use gluten free)

SAUCE INGREDIENTS

  • cornstarch, 2 tsp whisked in 6 TBS water
  • honey, 6 TBS
  • garlic, minced, 6 teas
  • onion powder, 1 teas
  • coconut liquid aminos, 1.5 TBS (or soy sauce, low sodium)
  • sriracha sauce, 1/2 TBS

DIRECTIONS

  1. Preheat oven to 400F (or don’t preheat if using New Wave Convection oven)
  2. Whisk the ‘flax egg replacer’ & set aside.
  3. Line baking sheet with parchment paper.
  4. Dip cauliflower in flax egg & shake off excess.  (If too much flax egg drips onto the bread crumbs, the crumbs won’t stick to the cauliflower.  If the crumbs won’t stick, roll the cauliflower in the crumbs and gently press them onto the cauli.
  5. Bake for 15 – 20 min. till golden brown and crunchy.
  6. While cauliflower is baking, create the sauce.
    1. In a small bowl, completely dissolve the cornstarch in water.  Set aside.
    2. In a small saucepan, whisk the rest of sauce ingredients together.
    3. Bring to a gentle boil.  (It should only take a few seconds.)
    4. Stir cornstarch water again and add it to saucepan.
    5. Stir until simmering.  (Stir so cornstarch doesn’t clump.)
    6. When sauce is thick (about 2 min), cool sauce for a few minutes.
    7. Drizzle or toss sauce over cauliflower.
    8. Garnish with fresh chopped scallions.

Here’s my great tasting, dairy free ‘Garlic Chive Cream Cheese‘.  I hope you enjoy this fantastic dish as you keep creating ‘healthy habits for life!

*Here are more of my easy recipes: Freezer Fiesta: a month of meals in a day!, Salad Bar in Your Fridge!,  Lip Smackin Smoothies,  Candida Free, Healthy Fast Food

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Posted by | Filed under cauliflower, dairy free, gluten free, produce, Uncategorized

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Garlic Chive Cream Cheese – dairy free, high protein deliciousness!

30 Saturday Dec 2017

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My life changed when I discovered this amazing way to make dairy free cream cheese!  I’ve been dairy free for nearly 20 years now and have been missing the creamy deliciousness of cheese!  I’ve tried every alternative on the market and they just don’t do it for me.  I think it’s the texture… or maybe the knowledge that most of them don’t have much protein in them.  Empty carbs aren’t my idea of a good time.  I worked too hard to overcome candida and really serious hypoglycemia issues!  15 years ago I used to faint and have hypoglycemic seizures with 26 blood sugar.   I now have perfect 90 fasting blood glucose and won’t let that go– for anything!

Here’s my latest creation!!

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The texture starts out a little soft, but will thicken up in the fridge.

IMG_6843IMG_6845Instead of grain based bread, I love to eat my sweet potato bread slices. Drenched in olive oil and sprinkled with Himalayan sea salt, they’re ready for roasting!

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This is a great, low glycemic – high protein, vegan snack!  I feel so good when I eat these!  Want some?IMG_6849

RECIPE

Here’s the Life Protein I use.  It’s the only brand I trust & recommend.

cream cheese - garlic chive

*Here are more of my easy recipes: Freezer Fiesta: a month of meals in a day!, Salad Bar in Your Fridge!,  Lip Smackin Smoothies,  Candida Free, Healthy Fast Food

Posted by | Filed under candida free, cheese, cream cheese, Uncategorized

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Cleanses help nearly every part of the body!

28 Friday Jul 2017

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cleanses help every part of body

I use cleanses to help with…

 

 

 

 

 

 

 

 

 

 

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How Licorice Root is a great body cleanser (especially when combined with these 8 herbs)!

27 Thursday Jul 2017

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licorice root

Licorice Root really helps us!

  • Licorice’s name is from the Greek word meaning, ‘sweet’.  It’s tart sweetness is long lasting.  It can be up to 50 times sweeter than sugar without affecting insulin!
  • Licorice root is the most used herbs in Chinese medicine! (4) It has documented uses back to ancient Egypt, Greece and Rome. (5)
  • It’s been used in Chinese medicine as a “guide herb” to enhance their effects and essentially guide the other herbs to where they would be most beneficial. In 2013, this use was observed and reviewed by the Tianjin University of Traditional Chinese Medicine. (3)
  • It’s been used for medicinal purposes including indigestion and stomach inflammation [42], cough suppression, ulcer treatment, and use as a laxative.  In an Iranian Journal of Pharmaceutical Research study, the leaves tested well against bacteria and thus may work as a staph and candida cure. (8)
  • It also helps: as an antiviral, antimicrobial, blood pressure, leaky gut, autoimmune issues like hepatitis, hyperlipidemia (high blood fat), inflammation-induced skin hyper pigmentation, and might help prevent neurodegenerative disorders and dental caries, anti-ulcer, anti-diabetic & anti-tumor.
  • There are at least four main types of compounds found in licorice root: flavonoids, coumarins, triterpenoids and stilbenoids. (9) 
    • Flavonoids: rich antioxidants & anti-inflammatory
      • An example is the Flavonoid glabradin which is anti-inflammatory, has effects metabolism and functions as a phytoestrogen — which creates a positive effect on women’s health. (11)

    • Coumarins & Stilbenoids: anti-inflammatory & antibiotic

    • Triterpenoids: steroid (10)

  • When Licorice Root is combined with 8 other herbs the synergistic effect is powerful!!  Here’s the only Licorice Root I purchase because it’s already combined with the 8 synergistic herbs & I trust its safety.

9 reasons you'll want licorice root

1) HEARTBURN | FOOD POISONING

  • Licorice root (glycyrrhiza glabra) helps heartburn, indigestion, nausea and stomach pain.

2) LEAKY GUT | ULCERS | CANKER SORES

  • It’s anti-inflammatory & soothing.  It protects against ulcerative disorders and helps gut health.
  • It can speed the repair of stomach lining.
  • It can suppress H.pylori. (study)
  • It can be rubbed on gums to help stop tooth bacteria and canker sores

3) LIVER | HEART | CHOLESTEROL

  • It increases bile flow and lowers cholesterol levels.
  • Bile acids account for the elimination of excessive cholesterol.
  • Licorice root’s antioxidant action may enhance capillary health & hinder arterial plaque.

4) ADRENAL FATIGUE

  • It helps us regulate cortisol (the stress hormone) more efficiently so the adrenal glands don’t wear out.

5) IMMUNITY

  • It even helps by stoping the growth of bacteria & viruses like Hepatitis C, HIV and flu.  The triterpenoid content has been confirmed as an anti-viral.  It even raises interferon, a key to fighting off viruses.  It’s anti-allergenic effect is useful for hay fever, allergies and asthma.
  • It can help herpes and shingles if ingested or applied to the skin.  Several studies show the antiviral action may suppress the return and progression of cold sores due to the herpes virus.

6) COUGH |  THROAT | RESPIRATION

  • It helps loosen and expel mucus and bring relief to a sore throat.  It also helps relax bronchial spasms while helping to fight off the viruses that cause respiratory illnesses and infections.

7) PMS / MENOPAUSE

  • It has an estrogen-like effect (phyto-estrogen) in women which helps with PMS, fertility & hot flashes.

8) PAIN RELIEF | SKIN

  • It has aspirin-like action and helps relieve fevers & soothes pain.  It helps abdominal and other muscle cramping and soothes eczema and other skin pain.
  • It helps people with chronic fatigue and fibromyalgia pain because it lowers cortisol stress levels.
  • Applied to the skin in a poultice, it helps rashes and pain due to its anti-inflammatory nature.

9) DEPRESSION

  • Licorice root contains many anti-depressant compounds.  It might be one of the most over-looked of all herbal wonders.
  • It encourages adrenal gland function.
  • It has Asparagine amino acid that is needed to preserve equilibrium in the body’s nervous system.

When Licorice Root is combined with 8 other herbs, the synergistic effect is powerful!!  Here’s the only Licorice Root (which is already combined with the other 8 herbs) I use because I trust its safety.

References

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Happiness in our Thought Life!

20 Thursday Jul 2017

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I took some notes from this video I watched.   (by Barb & Ray Madorin & Heather Chastain)

 

WHAT MAKES YOU HAPPY?

  1. Who you are is enough
  2. How quickly do we replay negative feedback?
    • How often do we disbelieve the good comments?
  3. Embrace the things that make you, you!!
    • Dismiss the rest to get peace!
    • Never think of an unpleasant thing you don’t want to happen, for your thoughts direct the expression of your life!!
    • Build a thought pattern that will guide your expression of happiness.
    • One thought won’t make a happy person, any more than one tree makes a forrest.
    • One happy thought will attract other happy thoughts and soon you’ll find more happy thoughts that crowd out the rest.
    • Our thoughts control everything!
    • Direct our thinking in ways to trust ourselves and our inner voice!
  4. book: mayo clinic guide to stress-free living
    • To gain happiness, you must learn to enjoy that which you have!
    • It’s not how much you have, it’s how you think about what you have!
    • Your happiness is dependent upon the service you give to others.
    • Create the habit of creating the happy thoughts!!

 

WHAT DO YOU WANT?

  • What if in 5 years from now, you could be making 1/2 million a year?
  • How often do you go to see your family?
  • What if you had a significant amount coming in each month and you could go whenever you wanted?
  • Can you see yourself walking on that plane?
  • When someone says, “I’d like $3000 a month!”, I don’t concentrate on rank.
    • How much money will I have and how will it make a difference in our lives?
    • How many will I touch this year?
  • To help others, we need to look inside and be at peace with who we are.

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Buckthorn Bark Helps the bowels & liver (especially when mixed with 8 other herbs)!

03 Monday Jul 2017

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buckthorn bark image

Here’s the purest form of Buckthorn Bark I’ve found that’s combined with 8 other synergistic herbs!

History

Buckthorn bark is peeled off plants and dried for 1-2 years before being used as a mild (but highly effective) laxative. The longer the bark is dried, the milder its actions.  Buckthorn Bark was listed in both the United States Pharmacopoeia & British Pharmacopoeia.  Some great components in Buckthorn Bark include

  • crystalline glucoside (frangulin),
  • anthraquinones like: emodin, Aloe-emodin, rhamnicoside, frangula-emodin, alaterin, chrysophanol, & rein
  • flavonoid glycosides,
  • resins
  • tannic acid.  4

3 Reasons You’ll want to get Buckthorn Bark in Your Body Every Night!

1) constipation | hemorrhoids | fissures

  • Buckthorn Bark contains rhamnus frangula which increases the colon’s ability to spontaneously contract to push the fecal matter through your colon instead of remaining stationary and becoming impacted.  As your colon contracts more regularly, more frequent movements are produced. 3
  • Buckthorn Bark makes stools softer and gives them more volume to pass easily.  5
  • Buckthorn Bark affects the intestinal nerves to relieve constipation and ease evacuation of the bowels.  It helps to relieve pain and pressure, especially for people who have hemorrhoids, anal fissures or have had rectal-anal surgery.  2
  • The tannins in Buckthorn Bark allows hemorrhoids and anal fissures to heal more quickly because the softer stools pass more easily, without irritation.
  • Buckthorn bark is used to cleanse the colon in prep for gastrointestinal procedures. 3
  • Buckthorn Bark is effective in cases of chronic constipation and atonic constipation, which is caused by inadequate intake of fluids, poor diet or overuse of purgatives that result in loss of natural reflexes. 4
  • Buckthorn Bark is also used to ease abdominal bloating.

2) blood purification

  • Buckthorn Bark has been used as a ‘blood purifier’ and diuretic.

3) liver | gallstones

  • Buckthorn Bark stimulates the production of bile secretions, which promote healthy gallbladder and liver functions, helping with problems like cirrhosis, jaundice, hepatitis and gallstones.
  • It’s also used to help overcome parasites.

When Buckthorn Bark is combined with 8 other herbs, the synergistic effect is powerful!!  Here’s the purest form of Buckthorn Bark I’ve found that is already combined with 8 other synergistic herbs!

References

  1. WebMD
  2. LiveStrong
  3. wholehealthchicago
  4. herbalextractsplus
  5. puristat

 

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How Rhubarb Root is a great Body Cleanser- especially when it’s mixed with 8 other herbs!

24 Saturday Jun 2017

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how rhubarb is a great body cleanser

Things that Make a Difference in How Well Rhubarb Root Works…

  • Rhubarb’s name is from the Greek verb, ‘to flow’.
  • Europeans have used Rhubarb Root medicinally since the 1200s.
  • By the end of the 1800s, it was clear that the medicinal characteristics of rhubarb are affected by the soil composition and climate, so it’s really important to purchase Rhubarb Root from a company which ensures proper soil composition & climate.
  • When Rhubarb Root is combined with 8 other herbs, the synergistic effect is powerful!!  Here’s the only Rhubarb Root I purchase because I trust its safety.

11 Reasons You’ll want to get Rhubarb Root in Your Body Every Night!

1) Rhubarb Root Helps Digestion, constipation & diarrhea!

  • When constipated, the colon is not spontaneously contracting, therefore fecal matter sits and builds in the colon causing the constipation. It’s the purgative actions of Rhubarb Root that will not only move the fecal matter but will also tone the colon so it contracts on its own more regularly.
  • The colon does not become dependent on the Rhubarb Root to contract, so once cleansed, constipation should not return.
  • It’s difficult for the contractions to completely clean the long and winding colon, therefore pockets of debris might be left behind.  This is when the astringent, tannin acid, comes after the purgative action and does a thorough wash of the colon.  It removes any left over pockets of fecal matter or infectious bacteria.
  • It gives us smoother bowel movements!  The A-factors (or anthraquinones) in Rhubarb Root act as a time released healthy laxative which is smoother than other laxatives.
  • Emodin (found in Rhubarb Root) is metabolized by the large intestine’s gut flora to help absorption, secretion, motility & peristalsis without affecting the stomach or duodenum.  1  
  • It’s helped GI bleeds by eliminating blood, bacteria and toxins.  2 , 6, 7

2) Rhubarb Root aids in weight loss!

  • It aids weight loss by dramatically increasing the rate the human burns fat
  • It optimizes metabolism by improving circulation.  The copper and iron in rhubarb stimulate the production of new red blood cells, which boosts metabolism.

3) Rhubarb Root is Antimicrobial!

  • Rhubarb’s anthraquinone has been used as antifungal 16 , 17 and molluscicidal 18 agents.
  • Rhein, from anthraquinone, has in vitro antimicrobial activity against a wide variety of gram-negative and gram-positive bacteria. 3, 17, 19

4) Rhubarb Root Helps Ulcers (Helicobacter pylori)!

  • Rheum emodi extract was found to inhibit ‘in vivio’ all strains of Heliocobacter pylori (both sensitive and resistant) at a concentration of 10 mg/mL.  The H-Pylori didn’t develop any resistance to the Rhubarb Root after 10 times even though they usually acquire resistance to Amoxicillin and Clarithromycin after 10 passages.  (25)

5) Rhubarb Root Helps the Kidneys!

  • Clinical studies have evaluated rhubarb extracts in patients with CRF and report reduced uremic symptoms and reduced blood urea nitrogen. 13 , 14
  • A number of animal studies have observed the effects of rhubarb in rats with Chronic Renal Failure. Rhubarb Root tannins produced an increase in glomerular filtration rate, decreased levels of uremic toxins, and increased blood flow to the kidneys. 8 , 9 , 10 , 11 , 12

 

 

6) Rhubarb Root Helps us Avoid  Alzheimer’s!

  • Traditional Chinese medicine suggests rhubarb improves the memory in senile patients. 15  This is because it has vitamin K which plays a significant role in brain and neuronal health.  It can prevent the oxidation of brain cells & stimulate cognitive activity to help delay or prevent the onset of this disease.
  • In in vitro experiments, rhapontigenin exerted a dose-dependent protective effect on mitochondrial functioning against amyloid beta (1-42) neurotoxicity. 1 

7) Rhubarb Root Helps Menopause!

  • Rhubarb Root’s lindleyin significantly reduced the frequency and severity of hot flashes in perimenopausal women.  (25, reference 76)
  • Lindleyin has potential beneficial applications as selective ER modulators ‘in vitro’ (25, reference 77)

8) Rhubarb Root Helps Cancer Patients!

  • Apoptosis, as well as anti tumor action, has been demonstrated, and rhubarb extract has been suggested as an adjunct to chemotherapy. 2 , 3 , 4 
  • Rhubarb is anti inflammatory.  Rhubarb extract 20 mg/kg daily administered for 6 weeks to patients undergoing radiation therapy for cancer resulted in a reduction in radiation-induced lung toxicity in a randomized clinical trial. Evaluation of anti-inflammatory markers suggests that an anti-inflammatory action of rhubarb is responsible. 5

9) Rhubarb Root helps Bones!

  • The vitamin K in Rhubarb Root stimulates bone growth & repair.

 

10) Rhubarb Root helps the Heart!

  • It protects against cardiovascular conditions due to the high antioxidant content.

11) Rhubarb Root Helps the Liver!

  • In rats with induced cholestatic hepatitis, emodin caused a decrease in total bilirubin, improvement in the liver enzyme profile & liver regeneration. 20
  • 2 Other great things rhubarb does include anti platelet properties, 21 anti hypertensive effects, 22 anti inflammatory action, 23 and glucose homeostasis. 24

 

 

When Rhubarb Root is combined with 8 other herbs, the synergistic effect is powerful!!  Here’s the only Rhubarb Root I purchase because I trust its safety.

References

  • from Drugs.com
    1. Misiti F, Sampaolese B, Mezzogori D, et al. Protective effect of rhubarb derivatives on amyloid beta (1-42) peptide-induced apoptosis in IMR-32 cells: a case of nutrigenomic. Brain Res Bull . 2006;71(1-3):29-36.
    2. Srinivas G, Babykutty S, Sathiadevan PP, Srinivas P. Molecular mechanism of emodin action: transition from laxative ingredient to an antitumor agent. Med Res Rev . 2007;27(5):591-608.
    3. Huang Q, Lu G, Shen HM, Chung MC, Ong CN. Anti-cancer properties of anthraquinones from rhubarb. Med Res Rev . 2007;27(5):609-630.
    4. Lin S, Fujii M, Hou DX. Rhein induces apoptosis in HL-60 cells via reactive oxygen species-independent mitochondrial death pathway. Arch Biochem Biophys . 2003;418(2):99-107.
    5. Yu HM, Liu YF, Cheng YF, Hu LK, Hou M. Effects of rhubarb extract on radiation induced lung toxicity via decreasing transforming growth factor-beta-1 and interleukin-6 in lung cancer patients treated with radiotherapy. Lung Cancer . 2008;59(2):219-226.
    6. Jiao DH, Ma YH, Chen SJ, Liu CT, Shu HN, Chu CM. Résumé of 400 cases of acute upper digestive tract bleeding treated by rhubarb alone. Pharmacology . 1980;20(suppl 1):128-130.
    7. Fang XL, Fang Q, Luo JJ, Zheng X. Effects of crude rhubarb on intestinal permeability in septic patients. Am J Chin Med . 2007;35(6):929-936.
    8. Yarnell E. Botanical medicines for the urinary tract. World J Urol . 2002;20(5):285-293.
    9. Zhang G, el Nahas AM. The effect of rhubarb extract on experimental renal fibrosis. Nephrol Dial Transplant . 1996;11(1):186-190. Erratum in: Nephrol Dial Transplant 1996;11(4):753.
    10. Yokozawa T, Suzuki N, Okuda I, Oura H, Nishioka I. Changes in the urinary constituents in rats with chronic renal failure during oral administration of rhubarb extract. Chem Pharm Bull (Tokyo) . 1985;33(10):4508-4514.
    11. Yokozawa T, Fujioka K, Oura H, Nonaka G, Nishioka I. Effects of rhubarb tannins on renal function in rats with renal failure. Nippon Jinzo Gakkai Shi . 1993;35(1):13-18.
    12. Peng A, Gu Y, Lin SY. Herbal treatment for renal diseases. Ann Acad Med Singapore . 2005;34(1):44-51.
    13. Kang Z, Bi Z, Ji W, Zhao C, Xie Y. Observation of therapeutic effect in 50 cases of chronic renal failure treated with rhubarb and adjuvant drugs. J Tradit Chin Med . 1993;13(4):249-252.
    14. Bi ZQ, Zheng FL, Kang ZQ. Treatment of chronic renal failure by retention-enema with rhizoma rhei compound decoction. J Tradit Chin Med . 1982;2(3):211-214.
    15. Tian J, Du H, Yang H, Liu X, Li Z. A clinical study on compound da huang (radix et Rhizoma rhei) preparations for improvement of senile persons’ memory ability. J Tradit Chin Med . 1997;17(3):168-173.
    16. Agarwal SK, Singh SS, Verma S, Kumar S. Antifungal activity of anthraquinone derivatives from Rheum emodi . J Ethnopharmacol . 2000;72(1-2):43-46.
    17. Tegos G, Stermitz FR, Lomovskaya O, Lewis K. Multidrug pump inhibitors uncover remarkable activity of plant antimicrobials. Antimicrob Agents Chemother . 2002;46(10):3133-3141.
    18. Liu SY, Sporer F, Wink M, et al. Anthraquinones in Rheum palmatum and Rumex dentatus ( Polygonaceae ), and phorbol esters in Jatropha curcas ( Euphorbiaceae ) with molluscicidal activity against the schistosome vector snails Oncomelania, Biomphalaria and Bulinus. Trop Med Int Health . 1997;2(2):179-188.
    19. Cyong J, Matsumoto T, Arakawa K, Kiyohara H, Yamada H, Otsuka Y. Anti- Bacteroides fragalis substance from rhubarb. J Ethnopharmacol . 1987;19(3):279-283.
    20. Ding Y, Zhao L, Mei H, et al. Exploration of Emodin to treat alpha-naphthylisothiocyanate-induced cholestatic hepatitis via anti-inflammatory pathway. Eur J Pharmacol . 2008;590(1-3):377-386.
    21. Ko SK, Lee SM, Whang WK. Anti-platelet aggregation activity of stilbene derivatives from Rheum undulatum . Arch Pharm Res . 1999;22(4):401-403.
    22. Chen HC, Hsieh MT, Tsai HY, Chang HH, Wang TF, Shibuya T. Studies on the “San-Huang-Hsieh-Hsin-Tang” in the treatment of essential hypertension. Taiwan Yi Xue Hui Za Zhi . 1984;83(4):340-346.
    23. Li C, Zhou J, Gui P, He X. Protective effect of rhubarb on endotoxin-induced acute lung injury. J Tradit Chin Med . 2001;21(1):54-58.
    24. Reimer RA, Thomson AB, Rajotte RV, Basu TK, Ooraikul B, McBurney MI. A physiological level of rhubarb fiber increases proglucagon gene expression and modulates intestinal glucose uptake in rats. J Nutr . 1997;127(10):1923-1928.
    25. Bioactive Foods in Promoting Health: Fruits and Vegetables edited by Ronald Ross Watson, Victor R. Preedy
  • organicfacts.net
    1. http://books.google.co.uk/books?id=10rtcRtcCYYC
    2. http://pubs.rsc.org/en/content/articlelanding/2009/np/b905960a
    3. http://www.sciencedirect.com/science/article/pii/S0022347643800652
    4. http://press.princeton.edu/titles/4992.html
    5. http://www.bookstore.ksre.ksu.edu/pubs/EP99.pdf
    6. http://www.sciencedirect.com/science/article/pii/S0308814606007060
    7. http://www.sciencedirect.com/science/article/pii/S0271531705805214
    8. http://en.cnki.com.cn/Article_en/CJFDTOTAL-JZYB200303011.htm
    9. http://onlinelibrary.wiley.com/doi/10.1111/j.1875-595X.1998.tb00722.x/abstract
    10. http://onlinelibrary.wiley.com/doi/10.1002/med.20094/abstract
  • puristat
  • webmd

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Easy Gluten Free Flour Substitutions (that actually work!)

22 Thursday Jun 2017

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flour substitutions & amounts

Here are my favorite all purpose gluten free mixes…

 

1) Basic Baking Gluten Free Protein Flour

  • Life Protein, 1/2 cup
  • coconut flour, 1 cup
  • cornstarch, 1/4 cup
  • oat flour, 1 cup
  • tapioca flour or starch, 1 cup
  • white rice flour, 1/2 cup
  • xantham gum, 3.5 tsp

2) Nearly Normal Gluten-Free Flour Mix from Charlotte

  • white rice flour, 1 cup
  • potato starch (not potato flour), 1 cup
  • cornstarch, 1 cup
  • corn flour, 1/2 cup
  • tapioca flour (or tapioca starch), 1/2 cup
  • xanthan gum, 2 teas
    • Mix & store in airtight container in a cool, dark place

3) Gluten Free Blend from ForkandBeans.com

  • sourghum flour, 3 c
  • brown rice flour, superfine, 3 c
  • potato starch (not potato flour), 1.5 c
  • arrowroot powder, 1.5 c

Posted by | Filed under cooking with nuts, food allergy swap, gluten free, Uncategorized

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6 Surefire Ways to Practice Mindful Eating (so you never have to diet again!)

15 Thursday Jun 2017

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6 surefire ways to practice mindful eating

1) Stop Eating When Full & Listen to Your Body.

It takes 20 minutes to feel full.  The hormone called ghrelin turns on your “I’m hungry” switch.  As you eat, your ghrelin hormone drops.  It takes about 20 minutes for your food to travel from your stomach to your colon.  Here’s where the “I’m full!” switch gets turned on by the hormone peptide yy.  Patiently give your body enough time for it to work!  Find ways to stretch out your eating time so you get only one serving size in the 20 minutes.  Otherwise, you’ll fall into the trap of eating a serving size in the first 5-10 minutes, still feel hungry and eat some more.  The last 10 minutes of intake is overeating because you won’t feel full till the full 20 minutes is up.

You can slow down your eating to give your body time to turn on your “I’m full” switch.  Here are a few ways to slow down:

  1. Drink 1/4 serving of blood sugar balancing protein during meal prep.  It’ll start satiating you in 5 minutes!  By the time you sit down to eat, you’ll only need 5 or 10 minutes & your hunger hormone switch turns off!
  2. Sit down to eat.
  3. Cut up your food into small pieces.
  4. Chew each bite 25 times or more.
  5. Notice the taste of each bite of food.  Savor it.
  6. Set your fork down between bites.
  7. Talk to others while your mouth is empty.
  8. Listen to others while engaging in eye contact.  Eye contact produces happy hormones which allow you to slow down and savor!

2) Eat when your body is hungry.

Know your signals for hunger, emotions & activities.

  1. Hunger signals are: growling stomach, fatigue, low blood sugar headache / spaciness or grumpiness.
  2. Emotional Signals are:  stress, sadness, loneliness, boredom
  3. Activity Signals are: vacations, holidays, birthdays, events, good news, bad news

3) Eat communally at purposeful times & places.

You’re the ‘king of your castle’!  You get to create your healthy eating environments.  Avoid eating straight from the food container & use smaller plates & bowls.  Fill your plate and put away leftovers before you eat.  Keep healthy high protein & fiber, low carb snacks available all the time.  Set up your ‘Salad Bar in the Fridge‘.  Cook your ‘Freezer Fiesta~ a month of meals in a day to save 19 hrs a month!‘  When we eat alone, randomly or sporadically, we sabotage ourselves.

4) Eat nutritionally dense foods that nourish you.

Some foods help you and others are emotionally manipulative.  Fried, sugary, salty and low protein foods rob us from feeling great & manipulate us into eating them by promising lots of pleasure.  Unfortunately, the ‘pleasure’ they provide is so short lived and the ‘pain’ they cause lasts for hours.  Eating them is like putting glue in your fuel tank.  We can tell ourselves stories about how certain health foods don’t taste good.  Yet, when we slow down to appreciate them, our stories can prove to be false.  Take the ‘savor my raison’ activity.  You look at the raison and probably think it won’t be that satisfying.  But, when you suck it, savor it, and see how long you can enjoy it in your mouth, you notice the sweet flavor.  It gets better the longer it’s in your mouth.  Give it some time to satisfy you.

5) Eat on purpose, with intention.

When we multi-task, we diminish our ability to pay attention to whether we’re nourishing ourselves or just shoveling it in.  Our bodies work so hard all day long.  Why do we spend longer making our bodies look good (hairstyle, makeup, outfits) than we spend to make sure we actually feel good?  Have you noticed that well nourished people naturally look better too?  And, they get to feel better the whole day long!  Choose to do this for yourself.  No one else can make this choice for you.

6) Eat gratefully, trusting your needs will be met without waste.

When we’re grateful, we stop grasping for more.  This is true with our eating habits as well as all other areas of life.  Many of us have developed a fear-based coping mechanism regarding food.  Some of us were punished as we grew up by being denied meals or being forced to eat foods we didn’t like.  Some were given unhealthy foods as ‘bribes’ for good behavior.  Others were forced to eat all the food on our plates even when we weren’t hungry instead of just saving the food for our next snack.  These actions can cause us to distrust that our real needs will be met regarding our food.  We’re afraid we won’t get nourished!  When we purposefully stop these behaviors, we’ll begin to trust that our needs will be met with our food.  We won’t waste food anymore by overeating and we’ll feel more satisfied.  The more we make a decision to nourish your bodies, the more we’ll trust our bodies to tell us what they need.  Believe me.

Truly, we don’t have to ‘diet’ to have a healthy weight.  When we refocus our attention on the right things, our bodies will respond.  Trust me.

Posted by | Filed under mindful eating, mindless eating, Uncategorized, weight

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