Curb Carb Cravings! Healthy Glucose Control

Control Pre-Meal CapsulesTM
30 servings $38.95

Self-control now comes in a capsule

Benefits:
* Can help curb cravings and reduce appetite
* Neutralizes starches found in processed carbohydrates
* Can support stabilized blood glucose
* May enhance mental alertness, endurance and stamina

* Helps you feel satisfied faster and takes the edge off your cravings
Purium`s CONTROL Pre-Meal CapsulesTM are specifically designed to help you eat less and reduce the impact of simple carbohydrates and sugars, lessening the possibility that your body will convert them into fat. It is a great addition to any weight loss regimen.
Instructions: Take two capsules three times per day (approximately one hour prior to meals) with 8oz of water or, take two to three capsules prior to any fatty meal or dessert followed by 8oz of water.
Interesting Facts:
* Nopal (Opuntia Streptacantha): promotes weight loss by absorbing water and providing a feeling of satiety. It has a positive effect on blood sugar and helps reduce the appetite and control carbohydrate cravings. It can also reduce cholesterol by promoting the excretion of fats from the body, and aids digestion by absorbing toxins from the bowel as well as increasing the rate at which food passes through the system.
* Garcinia Cambogia (fruit): inhibits the synthesis of fatty acids in the liver and promotes an increased availability of glycogen in the liver, thus sending a “full” signal to the brain sooner.
* Green Tea Extract: Extract: research has found that green tea increases the amount of energy spent by the body and holds promise as a treatment for obesity and other weight problems.
* American Ginseng (Panax quinquefolius): Dr Lin Yutang, a Chinese research scientist who spent a lifetime learning about ginseng, summed up his work by saying that, “The magic tonic and building qualities of ginseng are the most enduring, the most energy-giving, restorative qualities known to mankind, yet it is distinguished by the slowness and gentleness of its action.”
* White Kidney Bean Extract (Phaseolus Vulgaris):

Final word from Dave:
Drawing from the wisdom of ancient culture, we have put together a product for the ages. From the shaman we take Opuntia, from Chinese medicine – Green Tea, from Ayurvedic – the garcinia cambogia, and the power of White American Ginseng and the newly discovered effect of the amazing white kidney bean. Brought together to give you the ultimate in CONTROL, self control, appetite control, glucose control, energy and most importantly, your weight.
- Dave Sandoval

Is Chewing Gum Bad for You? (One Ingredient Is Linked to Gut Destruction)

Disturbing side effects of chewing gum.  Alternative bad breathe ideas and reasons why you should rethink putting gum in your mouth.
Gut Destruction

Chewing gum manufacturers have been turning to an ingredient called titanium dioxide for years. Now used in nanoparticle form, this extremely tiny metal compound is posing some serious emerging health threats. This is probably the scariest reason to avoid gum.

Generally recognized as safe by the Food and Drug Administration, this compound is often used in nanoparticle form to create a bright white pigmentation in paints, plastics … and chewing gum. (2) It’s also found in tons of other foods, like candies and powdered white sugar (donuts!) and even bread. Although it’s allowed on store shelves and considered safe, scientists are starting to paint a different picture.

In fact, a 2017 study published in the journal NanoImpact shows that nano-titanium oxide ingredients like titanium dioxide can severely impact gut health. Researchers exposed small intestinal cells to a meal’s worth of nanoparticles over four hours (acute exposure) or three meal’s worth over five days (chronic exposure). What they found is a bit shocking.

Chronic exposure to titanium dioxide nanoparticles in the diet:

Weakened the intestinal barrier
Slowed down metabolism
Triggered inflammation
Weakened the gut’s defense against pathogens

Blocked nutrient absorption of key nutrients like iron, zinc and fatty acids
The nanoparticles actually blunted the effectiveness of the small intestines’ microvilli. Microvilli are tiny projections that jut off of small intestinal cells and work to absorb nutrients our bodies need to survive. (3)

People also face this type of titanium dioxide exposure through toothpaste, and it’s even sometimes used to created a smoother texture in chocolates and to create a brighter appearance in skim milk.

In 2012, Arizona State University found that titanium dioxide nanoparticles turned up in five percent of products tested, including Twinkies and mayonnaise samples. Under public pressure, Dunkin Donuts stopped using nano-titanium dioxide in its donuts’ powdered sugar in 2015.

“To avoid foods rich in titanium oxide nanoparticles you should avoid processed foods, and especially candy. That is where you see a lot of nanoparticles,” — Gretchen Mahler, PhD, study co-author and assistant professor of biomedical engineering at Binghamton University, State University of New York. (4)

Beyond that, many chewing gum products contain emulsifiers to retain flavor and keep gum from sticking to your teeth. (5) The trouble is, many emulsifiers act almost like detergent in your digestive tract, throwing off the natural balance of your gut flora. In fact, research in lab animals suggests certain emulsifiers used as food additives could contribute to colon cancer development.

Is Chewing Gum Bad? More Reasons to Stop

Migraines

For children and adolescents dealing with vicious migraines and tension headaches, the natural solution could be right under their noses: Stop chewing gum. A small study published in Pediatric Neurology discovered that nixing gum led to significant improvements in 26 out of 30 adolescents in the study. Amazingly, 19 of them experienced complete headache resolution. No pills, no treatments — they just stopped chewing gum. (6)

If you’re trying to figure out how to get rid of a migraine naturally, your gum habit is a great place to start. In tweens and teens, common proven headache triggers include stress, lack of sleep, hot weather, video games, noise, sunlight, smoking, skipping meals and menstruation. Now we can add gum to the list. Researchers aren’t sure if it’s the artificial sweeteners or a TMJ issue related to gum and headaches, but the good news is we can stop many headaches with this simple step. (7)

Sinister Sweeteners

You’d expect fake sweeteners like aspartame in diet soda, but chewing gum? Come on! Different chewing gum companies turn to ingredients like aspartame, sorbitol, high-fructose corn syrup, acesulfame K, sucrolose and xylitol. Some actually use multiple fake sweeteners in a single gum product.

These ingredients are linked to serious health issues like tooth decay, liver fat buildup, type 2 diabetes, heart disease, leukemia, lymphoma, kidney tumors and more. Acesulfame potassium, also known as acesulfame K, is among the most common artificial sweeteners detected in breast milk. That’s troubling, since the ingredient is also linked to thyroid dysfunction. Sucralose harms the gut, throwing off healthy levels of enzymes and disrupting the microbiome. (8)

While xylitol and sorbitol may seem more natural, these processed sugar alcohols aren’t absorbed well by the body and cause an allergic reaction for those who have a sensitivity to it. And then there are the digestive sugar alcohol and xylitol side effects, including bloating, gas, cramping and diarrhea. And get this: Its laxative effect is so pronounced that it’s actually part of the chemical makeup for many over-the-counter laxatives.

Special note to dog owners: Xylitol and other sugar alcohol-based sweeteners are life-threatening toxins to dogs. Be mindful of breath mints, candies, sugar-free gum, frozen desserts and other foods when your pets are around. (9)

Better Bad-Breath Fighters & Gum Alternatives

Bad breath is a good excuse to reach for gum, but as you can see, the side effects are bad news, especially for your gut. Luckily, there are better ways to cope. After ruling out potential underlying issues for bad breath, you can turn to these things to naturally improve your breath:

Eat parsley.
Drink enough water, especially tap into the benefits of lemon water.
Learn how to safely tap into peppermint oil benefits.(Not recommended for young children.)
Learn about oil pulling with coconut oil.
Avoid grains and added sugars.
Final Thoughts on ‘Is Chewing Gum Bad for You?’
American played a huge role in spreading the popularity of chewing gum all around the world.
However, today’s ingredients include fake dyes and flavors. But perhaps most concerning is nanoparticle-sized titanium dioxide, an ingredient used in everything from gum, candy and bread to paint and plastics.
Nano-titanium dioxide helps create a vibrant white color, but scientists now show that it can impact small intestinal cells in a way that blocks absorption of key nutrients, slows the metabolism, increases inflammation and weakens the gut’s ability to protect against dangerous pathogens.
Chewing gum is also linked to migraines and tension headaches in children and adolescents.
There are still some chewing gum companies that rely on old-fashioned, real-food ingredients, but they are sometimes harder to come by.

Source: www.draxe.com

Turmeric Curcumin

Turmeric Curcumin 1000mg
Patient One MediNutritionals
60 capsules $21.25

Promotes normal inflammatory response while also supporting joint, immune, gastrointestinal, and cardiovascular function
Promotes immune system function
* Supports brain and joint health
* Promotes healthy liver, gall bladder and digestive function
* Free radical scavenging properties
* Supports cardiovascular function
* Black pepper included for enhanced absorption
Unique Properties
Curcumin, a polyphenol nutrient found in the spice turmeric (Curcuma longa), has beneficial effects for nearly every organ system in the body. Used for its medicinal effects for centuries and extensively studied, Curcumin has been shown to help maintain the bodys normal inflammatory response while also supporting joint, liver, gastrointestinal, and cardiovascular function. To enhance the normally poor bioavailability of curcumin, our potent formula also contains black pepper extract that promotes rapid absorption of nutrients from the gastrointestinal tract.
Key Ingredients
Turmeric (Curcuma longa)
Patient One Turmeric Curcumin combines the benefits of both whole Turmeric root and Turmeric extract (standardized to 95% curcuminoids), along with black pepper extract for enhanced absorption.
Curcumin is the orange pigment in turmeric (the primary ingredient in curry) and has been studied for its effective therapeutic outcomes acting as an antioxidant, anti-inflammatory, antispasmodic, anticoagulant, immuno-modulatory activities and even in wound healing. Research suggests support for joint, eye, GI tract, liver, prostate and nerve health.

Curcumin supports production of B and T cells which is useful for promoting proper immune function. It also supports production of bile and enzymes that digest sugars and fats. This helps to maintain cholesterol levels within normal range. Turmeric supports intestinal flora and the mucus membranes of the body, including those of the digestive tract. As such, it may be beneficial after a course of antibiotics and for those with unbalanced intestinal flora. It also helps protect the stomach against excess acid and is used for its soothing effect on the mucosa of the gut.
Black Pepper Extract (as BioPerine®)
It has been found that the therapeutic effectiveness of curcumin is often limited due to its poor absorption from the GI tract. When taken orally only traces appear in the blood, whereas most of the dose is excreted though the feces. Our formula includes BioPerine®, a patented extract derived from the common black pepper fruit that contains the alkaloid piperine. Black pepper has been shown to enhance the bioavailability and promote absorption of curcumin both in pre-clinical studies and in studies on human volunteers.
Research
* Several studies have illustrated curcumins hepatoprotective effects, leading researchers to suggest its use in protecting the liver from exogenous insults from environmental toxins.
Servings Per Container: 60
Take 1 capsule daily, preferably with a meal, or as directed by a qualified healthcare professional.
Serving Size: 1 capsule
Amount Per Serving
Turmeric Complex Proprietary Blend … 1000mg
Turmeric (Curcuma longa) (root) and Turmeric Extract (Curcuma longa) (root) (Standardized to contain 95% Curcuminoids) 
BioPerine® Black Pepper Extract … 5mg
(Piper nigrum) (fruit) (Standardized to contain 95% piperine)
Other Ingredients: vegetable cellulose (capsule), rice powder, l-leucine
This product is free of milk, egg, fish, peanuts, crustacean shellfish (lobster, crab, shrimp), soybeans, tree nuts, wheat, yeast, gluten, corn, sugar, and artificial sweeteners, flavors, colors and preservatives. This product is free of ingredients derived from genetically modified organisms (GMOs).
BioPerine® is a registered trademark and patented product of Sabinsa Corporation

References
* Shoba G, Joy D, Joseph T, et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med 1998 May;64(4):353-56. [PMID: 9619120]
* Jagetia GC, Aggarwal BB. “Spicing up” of the immune system by curcumin. J Clin Immunol. 2007 Jan;27(1):19-35. [PMID: 17211725]
* Funk JL, Oyarzo JN, Frye JB, et al. Turmeric extracts containing curcuminoids prevent experimental rheumatoid arthritis. J Nat Prod. 2006 Mar;69(3):351-55. [PMID: 16562833]
* Jurenka JS. Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Altern Med Rev. 2009 Jun;14(2):141-53. [PMID: 19594223]
* Ng T, et al. Am J Epidemiol. 2006;164:898-906.
* Sun AY, Wang Q, Simonyi A, et al. Botanical phenolics and brain health. Neuromolecular Med. 2008;10(4):259-74. [PMID: 19191039]
* Neelofar K, Shreaz S, Rimple B, et al. Curcumin as a promising anticandidal of clinical interest. Can J Microbiol. 2011 Mar;57(3):204-10. [PMID: 21358761]
* Epstein J, Docena G, MacDonald TT, et al. Curcumin suppresses p38 mitogen-activated protein kinase activation, reduces IL-1beta and matrix metalloproteinase-3 and enhances IL-10 in the mucosa of children and adults with inflammatory bowel disease. Br J Nutr. 2010 Mar;103(6):824-32. [PMID: 19878610]
* Ukil A, Maity S, Karmakar S, et al. Curcumin, the major component of food flavour turmeric, reduces mucosal injury in trinitrobenzene sulphonic acid-induced colitis. Br J Pharmacol. 2003 May;139(2):209-18. [PMID: 12770926]
* Holt PR, Katz S, Kirshoff R. Curcumin therapy in inflammatory bowel disease: a pilot study. Dig Dis Sci. 2005 Nov;50(11):2191-93. [PMID:16240238]
* Lal B, Kapoor AK, Asthana OP, et al. Efficacy of curcumin in the management of chronic anterior uveitis. Phytother Res. 1999 Jun;13(4):318-22. [PMID: 10404539]
* Xie L, Li XK, Takahara S. Curcumin has bright prospects for the treatment of multiple sclerosis. Int Immunopharmacol . 2011 Mar;11(3):323-30. [20828641]
* Martins CV, da Silva DL, Neres AT, et al. Curcumin as a promising antifungal of clinical interest. J Antimicrob Chemother. 2009 Feb;63(2):337-39. [PMID: 19038979]
* Mythri RB, Harish G, Dubey SK, et al. Glutamoyl diester of the dietary polyphenol curcumin offers improved protection against peroxynitrite-mediated nitrosative stress and damage of brain mitochondria in vitro: implications for Parkinsons disease. Mol Cell Biochem. 2011 Jan;347(1-2):135-43. [PMID: 20972609]
* Ravindran J, Prasad S, Aggarwal BB. Curcumin and cancer cells: how many ways can curry kill tumor cells selectively? AAPS J . 2009 Sep;11(3):495-510. [PMID: 9619120]
* Goel A, Aggarwal BB. Curcumin, the golden spice from Indian saffron, is a chemosensitizer and radiosensitizer for tumors and chemoprotector and radioprotector for normal organs. Nutr Cancer. 2010 Oct;62(7):919-30. [PMID: 20924967]
* Choi H, Chun YS, Shin YJ, et al. Curcumin attenuates cytochrome P450 induction in response to 2, 3, 7, 8-tetrachlorodibenzo-p-dioxin by ROS- dependently degrading AhR and ARNT. Cancer Sci. 2008 Dec;99(12):2518-24. [PMID: 19018768]
* Zhang, Dong Wei, Chuang Fang Huang, Chang Fu Yang, Ren Zuo Liu, Ji Feng Wang, Jian Zhao Niu, and Dieter Bromme. “Antifibrotic Effects of Curcumin Are Associated with over Expression of Cathespins K and L in Bleomycin Treated Mice and Human Fibroblasts.” Respiratory Research. Respiratory Research, 2011.
* Davis, J. Mark. “Curcumin Effects on Inflammation and Performance Recovery following Eccentric Exercise-induced Muscle Damage.” Am J Physiol Regul Integr Comp Physiol. American Physiological Society, 2007.
* Karlstetter, Marcus, Elena Lippe, Yana Walczak, Chistoph Moehle, Alexander Aslanidis, Myriam Mirza, and Thomas Langmann. “Curcumin Is a Potent Modulator of Microglial Gene Expression and Migration.” Journal of Neuroinflammation. Journal of Neuroinflammation, 2011.
Warnings
If pregnant, nursing, have gall stones or gall bladder disease, consult your healthcare practitioner before taking this product. Individuals taking medication, especially blood thinners or cancer treatment, should discuss potential interactions with their healthcare practitioner. Discontinue use and consult doctor if any adverse reactions occur.

NanoGreens Plus Probiotic

NanoGreens Plus Probiotic
BioPharma Scientific
300grams $54.95

What makes nanogreens + probiotics different?
*Green powder mixed with DE111 Probiotic
*UTI Health Support
*Pouch Form -> Nitrogen Flushed
*5 Billion CFU dose after 2+ years
*DE111 Probiotic does not require special storage conditions like many other probiotics.
*Oral administration of Bacillus Subtilis DE111 helps digest and convert sugars and fats, and helps maintain glucose, cholesterol and triglyceride levels in the blood.
Vegan
Vegetarian
Gluten Free
All Natural
Non-GMO
Probiotic
Kid Friendly
How To Enjoy: Mix one scoop of nanogreens + probiotic with 6-8 oz of cold water, milk or juice. For best results, use shaker cup. Children under 12 should take 1/2 serving.  Refrigerate after opening.

Servings Per Container: 30

Serving Size: 10g (1 scoop)
Amount Per Serving
Calories … 45
Calories from Fat … 10
Total Fat … 1g
Total Carbohydrate … 7g
Dietary Fiber … 2g
Sugar … 2g
Protein … 2g
Vitamin A … 2500IU
(as Beta Carotene)
Vitamin C … 30mg
Sodium … 20mg
Potassium … 130mg
DE111®
Bacillus subtilis … 5 billion CFU
Greens Blend … 2250mg
(Proprietary)
Organic Barley Grass Juice, Spiruline, Chlorella
Phytonutrient Blend … 360mg
(Proprietary)
Green Tea Extract, Silybin (from Milk Thistle), Grape Seed Extract, Blueberry, Cranberry, Raspberry, Tart Cherry, Pine Bark Extract, Organic Broccoli, Tomato, Organic Carrot, Organic Spinach, Organic Kale, Bilberry, Elderberry, Pomegranate, Blackberry
Quercetin/Rutin … 100mg
50/50
Organic Rice Bran Soluble … 2081mg
Raspberry Extract … 50mg
(20% Ellagic Acid)
Organic Aloe Vera Powder Extract … 30mg
(100:1 freeze dried)
Fruit & Vegetable Blend … 930mg
(Proprietary) (freeze-dried, low temperature dried)
Organic Apple, Organic Carrot, Organic Mango, Organic Lemon, Organic Sweet Potato, Organic Peach, Organic Parsley, Organic Kale, Organic Broccoli, Organic Spinach, Organic Leek, Organic Cabbage, Beet, Organic Cranberry (Quinic Acid 6%)
Organic Acerola Cherry Powder … 175mg
(17.5% AscorbiC Acid)
Green Tea Extract, White Tea Extract … 100mg
(decaffeinated 50% Polyphenol)
Polygonum Cuspidatum Extract … 70mg
(15% Resveratrol)
Oat Beta Glucan … 1500mg
Cinnamon Blend … 50mg
(Proprietary)
cinnamon Extract 8%, Organic Cinnamon Bark Powder
Milk Thistle … 50mg
(20% Silymarin)
Marigold Extract … 50mg
(5% Lutein with Zeaxanthin)
Dunaliella Salina Extract … 100mg
(Natural Carotenoids)
Enzymes … 40mg
(Plant-based)
Alpha Amylase, Bromelain, Cellulase, Galactosidase, Glucoamylase, Hemicellulase, Lipase, Papain, Protease
Lecithin … 1000mg
(non GMO)
Lycopene Extract-10% … 25mg
(from tomato)
Organic Lemon Peel Powder … 25mg
Organic Quinoa Sprout … 90mg
Artichoke Extract … 20mg
(5% Cynarin)
Organic Atlantic Kelp Powder … 20mg
(laminaria Digitata, 0.4% Iodine)
Stevia Leaf Crystals … 200mg
(Stevia Rebaudiana)
Other Ingredients: Natural Flavors (Plant Based), Citric Acid, Soy Phospholipds.

ReCap: Cutting Board Education Night

If you missed the Local education night here is a few things we discussed:

Muscle building with Plant Protein
*How do you support a body on a plant based diet without eating meat?

Earth is the ultimate prism. Every green plant captures a different wavelength of light and energy from the sun. A collection of juices from sea plants, field grasses and garden vegetables will alkalize your body, build up your blood, and cleanse your cells.

What is a Carbohydrate? Fruit, vegetable, starch, grain, pasta
What is a Protein? Animal meat, dairy
What is a Fat? Nut, seed or oil

How Much do we need daily? Age/Gender/Health History
Carbs: Weight loss must be under 50g a day, aim for no more than 30g of carbs at a meal and 8g of sugars within those carbs. Think higher fiber foods.
Protein: 1g per 1kg body weight (think about half your body weight)
Fat: 25-30% daily calories can come from the pure sources of healthy fats.

***Ratios are different for everyone and Should be evaluated by a Certified Health Professional or Holistic Professional based on your health history.***

What are Amino Acids? What do they do?
Assists with the stabilization or recovery of muscle strength, endurance, and volume
Helps keep body tissues firm
Helps minimize body fat
May support a weight loss regimen
Aid in normalizing protein synthesis

If the essential amino acids are not present in the daily diet the body will break down existing proteins in order to supply the body with the missing amino acids.

Essential Amino Acids:
Cannot be produced in our body and thus must be consumed in our diets. The essential amino acids humans cannot synthesize are:
Phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine. (Arginine is mostly required in young children and not as important as adults)

Non-Essential Amino Acids: These can be synthesized by the body.
Proteins drive ALL functions of the various organs of the human body.
Alanine (from pyruvic acid)
Arginine (from glutamic acid)
Asparagine (from aspartic acid)
Aspartic Acid (from oxaloacetic acid)
Cysteine
Glutamic Acid (from oxoglutaric acid)
Glutamine (from glutamic acid)
Glycine (from serine and threonine)
Proline (from glutamic acid)
Serine (from glucose)
Tyrosine (from phenylalanine)

If you fail to obtain even just one out of the essential amino acids, your body’s proteins so not complete and the body is forced to steal from bones and elsewhere to create metabolic processes in your body. Also, unlike fats and carbohydrates, your body does not store excess supplies of amino acids for later use – you need a regular supply of them everyday.

Foods with amino acids include animal and vegetable sources. Most of the animal sources such as meat, eggs and milk are considered to be “complete protein sources” meaning that these contain all the essential amino acids that your body needs.
Vegetables are also good amino acid food sources but most of them do not usually contain all essential aminos.

Amino Acid Deficiency and Supplementation
Many people who are sick, fatigued, or trying weight loss programs, vegetarians or Vegans consume insufficient amounts of protein. Thus, supplementation of amino acids has been increasingly necessary. B6 and B12 are the most common of deficiencies when not consuming animal protein.

Non Meat Forms of Amino Acids: Think SEA LIFE!
*How can I combat muscle fatigue or just plain being tired all the time?
More GREEN foods create energy in the body! How do plants grow? They need sun, water, rest, minerals and vitamins, and time.

Antioxidant Rich foods: EAT FROM THE RAINBOW!
RED: Lycopene
YELLOW/ORANGE: Beta Carotene & Beta Crytoxanthin
BLUE/PURPLE: Anthocyanins
GREEN: Chlorophyll

GREEN FOOD BASICS:
*Green foods have a high content of chlorophyll due to porphyrin rings.
* Chlorophyll and heme units of red blood cells are virtually identical except the center molecule
* Chlorophyll-magnesium
* Heme-Iron
* Heme units are the building blocks for red blood cells
* Therefore, all green foods help the body to create new blood.

*How do we use food as medicine so we can fuel the body, heal and repair?
Basic Weight management Strategies and Lifestyle Strategies
1-Adequate ATP
2-Nutrient Density-Organic Foods. **A MUST!!!**
3-Balance-60-80% Alkalizing (pH Balance)
4-Moderation-Limited Refined Sugar
5-Calorie Control=Calorie Restriction
6-Variety= Seasonal Eating VS Emotional Eating
Refer to www.healthywithjodi.com for my Sweet 16 Eating Healthy Guidelines and how to achieve balance.

Definitions and menu DeCoding:
Vegan: A strict vegetarian who consumes no products from an animal, such as meat eggs or dairy products or stains from using animal products such as the leather.
Vegetarian: does not eat or believe in eating meat, fish, Fowl or any food drive from animals such as eggs or cheese. Uses fruits, vegetables, and grains for food sources.
Paleo: consume vegetables, fruits, nuts, lean meats, no grains, no processed foods.
Pescatarians: do not eat any land animals or birds such as beef pork chicken or turkey. Will eat fish and other seafood such as shrimp and clams. They do eat fruits, vegetables, beans, greens and nuts.
Lacto vegetarian: includes vegetables and dairy products such as milk, cheese, yogurt, butter, ghee, cream, Keefer but excludes eggs.

Food Catagories: Do you now what you are eating and how to combine them? (Just a few listed below)

Whole Grain, Gluten
Tamari, Coconut Aminos, Soy Sauce
Flax Seed, Chia Seed, hemp hearts, Tahini
Hummus, lentils, Tofu, beans
Nut Meat, Nut Milk, Quinoa
Micro greens, Sprouts

Spices: parts of the plant other than the leafy bit such as the root, stem, Bulb, bark or seeds ex: cinnamon, cloves, ginger and pepper.
Herbs: come from the leafy and green part of the plant. Ex: Basil, oregano, rosemary, Parsley, mint.
Spices and herbs add MAJOR nutrients to your meals, you can achieve therapeutic ranges when you use ORGANIC spices/herbs daily. Www.superfoodly.com

*What do I pair together to equal complete protein meal?
A nut or seed plus a legume equals a complete Protein.

BASIC PROTEIN NUTRITION INFO:**Even though you are worried about getting enough protein, you need to watch the Carbohydrate content of your meal. **
1/2 cup beans: average 7g protein Black, 7g protein garbanzo (20g carbs) 120 cal
1 small sweet potato: Not a nightshade 2g protein (22g carbs) 95 cal
1/2 cup yam: 2g protein (22g carb) ROOT Vegetable 95 cal
1/2 cup lentils (Legumes): average 9g protein (20g carb) 7g fiber
1/4cup Quinoa equals a cup cooked: 6g protein (29g carbs) 160 cal.
HAS ALL 9 ESSENTIAL AA
1 TBSP or 1/8cup nuts: walnuts: 2g protein (1g carb) 90cal
1 TBSP seeds: flax seeds: 3g protein (7g carb) 60 cal
1/2 cup brown rice: 5g protein (23g carbs) 150 cal
1/2 cup Black Rice: 10 LESS carbs than brown rice
4oz Tofu: 9g protein (3g carbs) 90cal
1/2 cup Soy beans: 14g (9g carbs) 150 cal
1 cup Avocado: balanced Meal!!! 3g protein (11g carbs) 7g fiber 22g fat 250 cal

Old Label vs. New labeling on food-FDA Announement


Old vs New Label – What’s Different?
While much of the new label’s look isn’t drastically different from the old label, the information and layout have been revamped. According to the FDA’s announcement, the most notable differences between the old and new label include:
* Increasing the type size for “Calories,” “servings per container,” and the “Serving size” declaration, and bolding the number of calories and the “Serving size” declaration to highlight this information.
* Requiring manufacturers to declare the actual amount, in addition to percent Daily Value of vitamin D, calcium, iron and potassium. (They can voluntarily declare the gram amount for other vitamins and minerals.)
* Changing the footnote to better explain what percent Daily Value means. It will read: “*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.”
* Adding the “Added Sugars” declaration directly beneath the listing for “Total Sugars.”
* Removing “Calories from Fat” because research shows the type of fat is more important than the amount.
* Serving sizes must be based on amounts of foods and beverages that people are actually eating, not what they should be eating.

Image source: U.S. Food and Drug Administration
Now that you have a better understanding of the new label, let’s discuss some labeling strategies you can use to meet these label requirements without causing major disruptions to your business.
Label Tips for Manufacturers
Updating your labels can be a pain but with some planning, it can be a much easier process. Below are some suggestions to help you get started on your path to FDA label compliance:
* Mask old info with cover-up labels: Also known as “block out labels,” this unique label material allows you the ability to completely cover up the old Nutrition Facts while continuing to use the last of your label inventory.
* Embrace a new label look: Updating labels with the new Nutrition Facts can be the perfect opportunity to evaluate your current label design and try something new or make improvements.

10 Signs You Have Candida Overgrowth & What To Do About It

by Dr. Amy MyersApril 4, 2013
You might be wondering: What on earth is candida?

Candida is a fungus, which is a form of yeast, and a very small amount of it lives in your mouth and intestines. Its main job? Helping out with digestion and nutrient absorption.

But when overproduced, candida can break down the wall of the intestine and penetrate the bloodstream — releasing toxic by-products into your body and causing leaky gut. This can lead to many different health problems, from digestive issues to depression.

How do you get candida overgrowth?

The good news is that the healthy bacteria in your gut typically keep your candida levels in check. However, a few factors can cause the candida population to grow out of control:

Eating a diet high in refined carbohydrates and sugar
Consuming a lot of alcohol
Taking oral contraceptives
Eating a diet high in beneficial fermented foods (like Kombucha, sauerkraut, and pickles)
Living a high-stress lifestyle
Taking a round of antibiotics that killed too many of those friendly bacteria
What are common symptoms of candida?

Skin and nail fungal infections, such as athlete’s foot or toenail fungus
Feeling tired and worn down, or suffering from chronic fatigue or fibromyalgia
Digestive issues such as bloating, constipation, or diarrhea
Autoimmune diseases such as Hashimoto’s thyroiditis, rheumatoid arthritis, ulcerative colitis, lupus, psoriasis, scleroderma, or multiple sclerosis
Difficulty concentrating, poor memory, lack of focus, ADD, ADHD, and brain fog
Skin issues like eczema, psoriasis, hives, and rashes
Irritability, mood swings, anxiety, or depression
Vaginal infections, urinary tract infections, rectal itching, or vaginal itching
Severe seasonal allergies or itchy ears
Strong sugar and refined carbohydrate cravings
How do you test for candida overgrowth?

Blood test

You’ll want to start by checking your levels for candida antibodies called IgG, IgA, and IgM. This can easily be done through most medical labs, and high levels can clue you in to an overgrowth of candida.

 

 

How do you treat candida overgrowth?

To successfully treat candida, you need to do three things: stop the yeast overgrowth, build up the friendly bacteria, and heal your gut so that candida can no longer enter your bloodstream.

First step: getting rid of the candida overgrowth, which mainly requires switching to a low-carbohydrate diet.

Sugar is what feeds yeast. So start by eliminating sugar in all of its simple forms — such as candy, desserts, alcohol, and flours. At the same time, cut back to just 1 cup a day of the more complex carbohydrates, like grains, beans, fruit, bread, pasta, and potatoes. This will help prevent the candida from growing and will eventually cause it to die.
I also recommend eliminating all fermented foods. That’s because, while it’s common knowledge that fermented foods help to feed the good bacteria, most people don’t realize that bad bacteria feed off of these foods as well.

Still, using diet alone could take three to six months before the candida is back under control. So, I often recommend that my patients use an anti-fungal medication, such as Diflucan or Nystatin, for at least a month.

If you are self-treating, you can also take a supplement of caprylic acid. Caprylic acid, which comes from coconut oil, basically “pokes holes” in the yeast cell wall, causing it to die.

And while some people recommend using herbs like oil of oregano, I don’t recommend it since it can also kill the good bacteria.

Next, you should rebuild the good bacteria that typically keep your candida population under control. Taking anywhere from 25 to 100 billion units of probiotics on a regular basis should help to reduce the candida levels and restore your levels of good bacteria.

Finally, heal your gut. Eliminating inflammatory foods that can harm your GI tract — and introducing foods that help — will prevent candida from working its way through your body, and dramatically improve your overall health.

Want to find out if you have candida overgrowth? Consider seeing a functional medicine doctor who is trained in detecting and treating candida.

More information below: This article has been updated as of November 1, 2016 by mbg editorial to include new studies, information, and data on candida.

Is candida a fungus?

Yes, yes it is. More specifically, candida is a yeast. There are many different forms of candida, but Candida albicans is the main species colonizing the human body.

Candida normally lives in the gastrointestinal tract and other areas of the body without causing problems, but imbalance in the microbiome can lead to candida overgrowth. When there is disruption of the delicate balance of the good and bad bacteria, Candida albicans will take over, leading to common conditions like oral thrush, vaginal yeast infections, and diaper rash. If you have ever taken antibiotics, you were probably warned by your doctor about the risk of developing a yeast overgrowth—this happens because the antibiotics can wipe out your gut bacteria, good and bad, creating an environment that is ripe for yeast and fungi to take over.

Is candida a yeast infection?

Technically yes, candida is a yeast infection but this warrants clarification. When most people say “yeast infection” they are referring to a vaginal yeast infection but the candida symptoms and causes we are discussing here pertain to the gut. Typically, yeast overgrowth is treated using antifungal medications, but these medications can have unpleasant side effects and it’s common for the yeast overgrowth to return as soon as you stop taking them. For example, many women suffer from chronic yeast infections because they medicate without completely understanding the connection between the microbiome and yeast balances in the body. Changing the yeast infection recurrence, like with candida, often requires a lifestyle or dietary change.

Not to mention, like antibiotic resistance, microbiological resistance to these conventional antifungal drugs is becoming problematic and it’s causing researchers to start looking for alternatives. Which is all the more reason to educate yourself and try to understand your yeast issues on a deeper level.

How candida affects your gut

I know, I know, you’ve heard this a million different times, but while yeast infections and diaper rash are well-known conditions and generally easy to spot, when overproduced in the gut, candida will break down the walls of our digestive tract and penetrate the bloodstream. When left untreated, it’s more dangerous than you think.

Candida can also be toxic to the system. Essentially, when candida breaches the intestinal barrier and enters the bloodstream it releases toxic byproducts—including acetaldehyde—into your body. Acetaldehyde is a well-known carcinogen and is responsible for “hangover” symptoms such as nausea, headache, fatigue, and liver damage—definitely not something you want floating around in your body in large quantities.

Candida and leaky gut

If you are thinking this sounds a lot like leaky gut, you are already ahead of the game. The connection between candida and leaky gut is intricate. A leaky gut creates the perfect environment for candida to multiply, pass through the intestinal lining, and enter the bloodstream along with the undigested food particles. This is characteristic of leaky gut syndrome. Meanwhile, candida itself can colonize the gut and damage the intestinal lining. If you have one, you’re probably more likely to have the other. They can also exacerbate each other, creating a situation where your gut health quickly snowballs into dis-ease.

Candida, the liver, and detox

Similar to leaky gut syndrome, candida overgrowth releases toxins into the bloodstream that must be filtered by the liver. If there are too many toxins due to candida overgrowth, it can overload the liver and interfere with its ability to do its job. This means over toxicity and trouble maintaining blood sugar levels, storing vitamins and minerals, and regulating hormones.

The connection between candida and the liver explains why many of the symptoms of candida overgrowth—like irritability, fatigue, and brain fog—are similar to those of an overburdened liver. It also explains why many candida cleanse or diet programs include liver support supplements and detoxification support.

Candida and inflammation

Candida overgrowth, leaky gut, an overburdened liver, and the physical and mental symptoms they create can trigger the immune system to react, causing chronic inflammation. Inflammation can manifest itself in uncomfortable symptoms like weight gain, skin rashes, or brain fog and can eventually lead to autoimmune disease.

The relationship between candida, the liver, inflammation, and gut health is extremely complex, but it’s helpful to remember that everything in the body is connected. Different organs rely on and interact with each other. Adopting a holistic approach instead of treating each symptom individually will give you the best chance at achieving optimal health. This is a perspective that is often missing in the conventional medical approach, leaving many people bouncing from one specialist to another, with a bunch of symptoms they can’t quite connect.

Causes of candida

The good news is that the healthy bacteria in your gut typically keep your candida levels in check. The bad news is that many different factors can disrupt the delicate gut balance and can cause the candida population to grow out of control:

Eating a diet high in refined carbohydrates and sugar. Carbohydrates and sugar act like food for yeast and feed candida overgrowth in the gut.
Consuming a lot of alcohol. Most alcohol is fermented and contains sugars that will also feed the yeast.
Taking oral contraceptives. The birth control pill can disrupt the bacterial balance in the microbiome.
Eating a diet high in beneficial fermented foods (like kombucha, sauerkraut, vinegar, and pickles). These foods often contain yeast or have small amounts of alcohol that is produced during the fermentation process.
Living a high-stress lifestyle. Stress can slow down digestion and trigger inflammation.
Taking a round of antibiotics. Antibiotics kill good bacteria along with harmful bacteria which sets the stage for Candida albicans to take over.
Taking corticosteroids. Drugs like Prednisone, commonly used to treat severe allergies, skin problems, asthma, or arthritis are known to cause yeast infections in humans.
A weakened immune system. As you may know, a good portion of the body’s immune system resides in your gut. A compromised immune system puts you at a higher risk for gut imbalances and candida overgrowth.
Candida overgrowth and asthma

Essentially any medication, food, or lifestyle factor that disrupts the body’s natural environment can change the balance of the gut and set the stage for candida. Certain chronic diseases, like asthma, may require frequent antibiotic use and daily inhaled steroids, creating a perfect storm of factors that can lead to yeast overgrowth. If you have a chronic inflammatory condition that requires medication, it might be wise to see a functional medicine practitioner to see what you can do to counteract the effects of these drugs.

If you are someone who suffers from frequent colds, sore throats, or sinus issues, it’s important to note that antibiotics are one of the most prevalent causes of candida overgrowth, and also one of the most unknown. Remember that antibiotics only treat bacterial infections and should only be taken when necessary. Overprescribing antibiotics is a big problem in Western healthcare system and they can have negative effects on the microbiome, which dampens your immune system, leading to a greater susceptibility to the same conditions they are meant to treat.

At home candida test: the simple spit test

There are a few different tests for candida and none of them are error-proof, so it’s important to consider your symptoms when trying to determine if candida might be a problem for you. If all of your tests come back negative but you suffer from many of the symptoms of candida, you can always try making the recommended diet and lifestyle changes and see how you feel.

This do-it-yourself candida spit test lacks scientific backing, but many candida experts suggest it as simple, free, no-risk starting point. It works like this: when you wake up in the morning get a clear glass of water, before you brush your teeth or drink anything gather some saliva in your mouth and spit into the cup. Let it sit for 15 minutes and then observe what you see. If your spit looks particularly cloudy, or you see small white projections coming out of the saliva, it could be a sign that you have candida and you might want to try one of the more established tests mentioned above.

Candida cleanse: foods to avoid when you have candida

Sugar

Cut down on sugar. It’s important to note that this includes many salad dressings and condiments and even natural sweeteners like honey, coconut sugar, and agave. This can be a difficult adjustment, even if you are mindful of your sugar intake, completely eliminating sugar can leave you with strong cravings and feeling irritable.

Sugar has a strong effect on your body and brain and cutting it out can be difficult. Scientific research has shown that high glycemic index foods are linked to strong hunger and food cravings.

Carbohydrates

Many foods containing carbohydrates, especially complex ones, are not inherently bad for you. But when you are fighting yeast its very important to cut off its food supply completely, or it could take longer to get your symptoms under control. It’s a challenging lifestyle change, expect some slip ups and don’t beat yourself up.

Candida-friendly foods

At this point you might be wondering what you are able to eat. Nuts and seeds, avocado, vegetables, lean protein, and stevia for sweetener will be your allies on this candida diet. To help you get an idea of the daily routine of the candida diet we have provided a day’s worth of meal examples.

Candida diet: best foods for candida

Breakfast: for breakfast try unsweetened coconut yogurt with strawberries, chia seeds, hemp seeds, and almonds. This will include lots of healthy fats and keep you feeling full until lunch.

Lunch: try a big leafy green salad and make a dressing using olive oil, garlic, and lemon. Top it with quinoa for some protein.

Dinner: grilled chicken or fish with steamed vegetables are all candida friendly.

Snacks: try making homemade guacamole and eat it with raw veggies or flaxseed crackers. Hardboiled eggs or mixed nuts are also great snacks on the candida diet.

Still not sure where to begin? Check out these 8 Recipes For The Candida Diet where we give you some great recipes that will leave you feeling full and satisfied.

Candida diet: foods to eat when you have candida

While it is important to eliminate certain foods, it can also be beneficial to incorporate candida-fighting foods into your daily routine. Thankfully, there’s a long list of delicious foods that have strong antifungal properties.

Raw Garlic

Garlic is one of the best options for fighting yeast, one study showed that garlic oil was able to penetrate the cellular membranes of Candida albicans and very successfully disrupt the normal activity and functioning of the yeast.

Coconut oil

In a study conducted at Tufts University, coconut oil was suggested as the first effective dietary approach to fighting candida.

Olive oil and cinnamon oil

A recent study exploring alternatives to conventional antifungal medications demonstrated that olive oil and cinnamon oil both successfully combatted candida isolated from bloodstream infections.

Lemon

Citrus fruits have long been known for their antiseptic qualities and can help prevent the formation of biofilms (a film of bacteria that adheres to a surface).

Wild salmon

This excellent source of omega-3s can help fight fungal infections.

Ginger

Ginger was recently suggested as a natural antifungal option to during a time when many fungi are becoming resistant to conventional antifungal medications

Apple cider vinegar

It’s the only vinegar allowed on the candida diet, as it contains minerals that will help fight against yeast.

Cloves

Cloves have long been used in traditional medicine systems to fight a wide variety of ailments, including fungal infections.

Probiotics, prebiotics and supplements for Candida

Adopting the right diet is arguably your most important tool when fighting candida.

Diflucan and Nystatin are only available through your doctor, so if you are self-treating, another great supplement to fight candida is undecylenic acid. This is a naturally occurring fatty acid that is thought to be even more effective than caprylic acid in fighting yeast and helping to maintain a healthy microbiome.

When choosing a probiotic, here’s a tip: pick a good quality probiotic that includes the lactobacillus strain, as some studies have shown it to be particularly effective at fighting yeast.

If you are suffering from any of the GI conditions listed above, probiotics can even more important to maintaining your good health. Some studies suggest that prebiotics and probiotics will start to be included in the standard treatment protocols for inflammatory bowel conditions like ulcerative colitis because of their ability to help control symptoms and exacerbations.

Fiber supplementation is also frequently suggested in candida treatment plans. Yeast overgrowth occurs in the digestive tract and its important to flush out those areas and keep things moving. This limits the amount of time the candida has to colonize and cause damage. Some good fiber supplements include acacia fiber or even raw chia seeds taken regularly. Fiber is also prebiotic, helping probiotics do their jobs better.

You can also consider herbal remedies with antifungal properties. Ayurvedic experts recommend valerian, wormwood, and mugwort. There are also plenty of probiotic foods and fun teas that can be easy to add to your daily routine.

What is candida die off?

It’s possible that in the beginning of your candida-fighting mission, you will experience something called candida die-off. This is similar to the flu-like symptoms you can experience when you start a detox program. While this is largely unstudied and unquantified from a yeast standpoint, the Herxheimer reaction is a byproduct of metabolic processing. (Most research here has been done on patients with syphillis. As your body gets rid of toxins and the yeast dies, your symptoms may get worse before they get better. Like any detox, start out slowly, drink a lot of water, rest, and if symptoms are too uncomfortable, ease up on your anti-candida regime or adopt a gentler approach. Keep the faith that you will start to feel better, look for signs like more restful sleep, well balanced blood sugar levels, and more mental clarity.

How to heal your gut after having candida

Once you have the yeast under control—which can take anywhere from a couple of weeks to a few months—you can start slowly adding different food groups back into your diet.

However, it is important to continue to avoid inflammatory foods that can harm your GI tract. Remember, the strong relationship between candida and leaky gut? Many people with candida overgrowth also have a leaky gut and that can put them at increased risk of food sensitivities. You want to make sure you are not continually disturbing the intestinal lining as it tries to heal.

Foods like sugar, coffee, grains, alcohol, dairy, and starchy plant foods can all be very irritating to the intestinal lining and increase the risk of candida getting out of control again. Limiting or avoiding them might be wise, and make sure that if you do consume them, you pay attention to how you feel afterwards.

If you are thinking that this guide was helpful, but it is just too complicated an endeavor to take on by yourself, consider seeing a functional/integrative medicine doctor, or holistic Nutritionist.

Most integrative/functional medicine providers are trained in detecting and treating candida and many will even advertise candida as one of the conditions they are able to treat. Some facilities and providers even have specific candida treatment and prevention programs in place.

Can candida overgrowth cause adrenal fatigue?

In case you needed another reason to adopt a self-care routine, stress management can be one of the most important tools in fighting candida. Stress releases cortisol, a hormone that causes inflammation, which slows your ability to digest and inhibits your immune system. This is a problem because along with your good gut bacteria, your immune system works to keep candida in check. When your stress response interferes with your digestion it can pave the way for candida to overproduce. Adopting healthy coping mechanisms to deal with daily stress can be a very important tool in the prevention and treatment of candida overgrowth.

A word on exercise: although exercise can be a great stress-reliever it can also initiate the body’s stress response and lead to the release cortisol. Mild exercise like walking or gentle yoga, at least for the initial stages of the diet as they can lower cortisol levels. Yoga and meditation can be helpful tools for fighting candida. They will decrease stress and activate relaxation pathways in the brain and body. If you are worried about sticking to the diet, meditation and yoga can help you detach from the challenges and refocus your energies on healing from candida.

Yoga poses to help with detoxification

Yoga can help heal candida overgrowth Here are a few different types of poses to try if you’re battling candida.

Twisting poses are known to help with digestion and detoxification, as they massage the abdominal organs. Here are a few twisting yoga poses to try while you’re fighting candida:

Seated spinal twist
Supine spinal twist
Standing twists
Inversions revive our energy and help with blood circulation and lymphatic detoxification, among other things.

Simple variations to prep for handstand or headstand
Restorative poses (first pose in this sequence)
Headstand
Breathwork activates our parasympathetic nervous system, reducing blood pressure, helping with respiratory conditions, and also re-energizes us.

How Much Sugar – Can You Have? Did You Have? Should You Have? How to Calculate it.

sugar

How Much Sugar is Too Much?

Calculating Refined Sugar Intake In Teaspoons sugar

  • A healthy adult human being has approximately 5 liters of blood circulating at any given moment.
  •  In that 5 Liters of Blood a grand total of 1 teaspoon of sugar is available during a fasting state. That’s all the body needs to function.
  •  In 12-ounces of soda or energy drinks typically contain approximately 10 teaspoons of sugar.
  •  That little beverage effectively raises the blood sugar 10 times above what the body needs to function and typically within a matter of minutes.

To Decode the refined sugar in your diet simply do the following wherever refined sugars are listed in the ingredients.

1 Teaspoon of Sugar = Approximately 4 Grams of Sugar

In other words take the total grams of refined sugar and divide by 4 to learn how many teaspoons of sugar you are consuming per serving.

More About Refined Sugar

The Recommended Total Consumption of Refined Sugar & High Fructose Corn Syrup is less than 1 pound per month for Optimal Immune Health. Use the conversions below to assess how much sugar you are consuming each day.

  • 1 teaspoon of Sugar = 4.2 grams = approximately 4 grams
  • 453 grams of Sugar = 1 pound of Sugar
  • 115 teaspoons of Sugar = 1 pound of Sugar
  • 11 Sodas (132 Ounces) = 2, 2-Liter Bottles of Soda =
  • 1 pound of Sugar 1 Soda (12 Ounces) = 39 grams of Sugar = Approximately 10 teaspoons of Sugar
  • 1 Soda (20 Ounces) = 69 grams of Sugar = Approx. 16.5 teaspoons of Sugar
  • 1 Soda (2 Liters) = 67 ounces of Soda = 221 grams of Sugar = ½ pound of Sugar

Drinking 1 Soda (12 Ounces) per day = 30 Sodas per month = 2.65 pounds of Sugar per month from Soda alone = 360 teaspoons of sugar your body will have to use, store or eliminate in order to remain in balance at 1 teaspoon circulating in the blood stream.

I would also say that I would not count fruits, vegetables, and whole grains to this total…just refined sugars like white sugar, brown sugar, high fructose corn syrup, dextrose, dextrin, maltodextrin, agave syrup, maple syrup, and evaporated cane juice.

The US governments projects that average annual refined sugar consumption alone…not counting any other sweetener will be 74 or more pounds per year for the next 20 years. And we wonder why diabetes is the fastest growing pathology in the United States today.

 

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Rutabaga Sweet Potato Soup Recipe

rutabaga

Rutabaga Sweet Potato Soup

Vegan, Gluten Free

Happily Serves 4

ALL ORGANIC INGREDIENTS

1 butternut squash, cut in half

3 garlic cloves

2 cups rutabaga, peeled and diced

2 cups sweet potato, peeled and diced

Coconut Oil

1 tsp. Sea salt

½ tsp pepper

1 Yellow onion, chopped

¾ Cup soaked cashews

2½ Cups Coconut milk

2 Cups vegetable or chicken broth

½ tsp nutmeg

1 tsp thyme

Directions

Preheat oven to 400º .

Rub the squash with oil and place cut-side down on a baking sheet.

Cut garlic and let sit 5-10 mins.

Coat the rutabaga and sweet potato in oil and sprinkle with salt and pepper.

Add both to baking sheet. Bake for 50-60 minutes, rotate half way through.

Sauté onion and garlic until soft and caramelized.

Remove roasted veggies from oven and blend all of the above in a food processor until smooth. The nuts may remain grainy, but that’s okay. You can add water to reach desired consistency.

Rutabagas Nutrition Facts

Serving Size: 3.5 ounces (100 grams), raw

Calories 39

Calories from fat 2

Total fat 0 g 0%

Saturated fat 0 g 0%

Trans fat

Cholesterol 0 mg 0%

Sodium 20 mg 1%

Total Carbohydrate 9 g 3%

Dietary Fiber 2 g 7%

Sugar 6 g

Protein 1 g

Vitamin A 0% Vitamin C 31%  Calcium 5% Iron 3%

Health Benefits of Rutabagas

All crucifers (brassicas or cole crops) are high in antioxidant and anti-cancer compounds. The anti-cancer properties of these vegetables are so well established that the American Cancer Society recommends that Americans increase their intake of cruciferous vegetables.

Rutabaga’s most significant nutrient comes from vitamin C. One cup contains 53% of the daily recommended value, providing antioxidants and immune system-supporting functions that help protect the cells from free radical damage. Although rutabagas provide only 5% of the iron needed for healthy blood on a daily basis, vitamin C enhances its absorption, while helping to form both collagen and the thyroid hormone thyroxine, which protect cells against damage, encourage wounds to heal, fight infections, and promote healthy bones, teeth, gums, and blood vessels.

Beta-carotene-rich rutabagas are also an excellent source of potassium and manganese (for energy), and a good source of fiber, thiamin, vitamin B6 (helps support the nervous system), calcium (for strong bones), magnesium (helps absorb calcium and combat stress), and phosphorus (helps metabolize proteins and sugars).

Zucchini Breakfast Loaf – Gluten Free

zucchini bread

Gluten Free Zucchini Bread is free from dairy, gluten, soy products and refined sugars!

INGREDIENTS

  • 2 Organic Zucchini, finely grated
  • 2 C almond meal
  • 2/3 C tapioca starch/arrowroot flour
  • 2 tbsp flax/chia meal
  • 1 tbsp chia seeds
  • 1 tsp baking soda
  • 1-2 tbsp dried rosemary
  • 1 tsp sea salt
  • 3 eggs (or flax egg substitute)
  • 1/4 cup (2 oz) Organic coconut milk
  • 1/4 cup (2 oz) Organic coconut oil
  • 1 tsp apple cider vinegar

Directions:

Preheat oven to 350º F.

Line a loaf tin with parchment paper.

Combine the dry ingredients together in one bowl and whisk the wet ingredients together in another bowl.

Combine both wet and dry ingredients together, pour into a loaf tin.

Bake in the oven for 30-40 mins or until golden brown on top and cooked through. When the toothpick comes out clean, the bread is ready.

Serve warm or toasted.