What to buy...

Yesterday you learned what food to buy and ideas of what type of stores to hit.

Today...

The Plan

It's what I buy most of the time, It's not perfect, but progressing and some things you just need.

My list to get you started...

Fruits & Vegetables	Dairy	Meat & Protein	Nuts & Seeds	Grains	Pantry
All of them	Hormone Free	Wild Pacific Salmon	Almonds, raw, smoked & sliced	White Whole Wheat Flour	Marinara
All Colors	Milk	Anchovies & Sardines (for sauces)	Pecans	Gluten Free	Whole Jarred Tomatoes
Organic (except for the clean 14)	Plain Yogurt	light tuna	Cashews	buckwheat flour	Tomato Paste
In Season- where available	Full Fat Block Mozzarella	Pastured Chicken	Walnuts mostly for salads	oats, flour & rolled
Local- Where available	Full Fat Block White Cheddar	Grass Fed & Finished Beef	Macademia Nuts (when on sale)	quinoa	Can Organic Corn
	Blue Cheese & other fancy	Bison (as $ available)	sometimes Hazelnuts	brown rice	Organic Taco Shells
As much as you can get your family to eat.	Pastured Butter	Humanely raised Bacon (+ no sodium nitrite)	sometimes Pistachios	amaranth	Organic Corn Chips- use minimally
Fresh	Pastured Eggs	sometimes turkey sausage		Almond Flour	organic corn- for popping
Dried	sometimes		Pine Nuts -not nuts :)	Coconut Flour
Canned	Cream Cheese	Black Beans			Apple Cider Vinegar
	Ricotta	Pinto Beans	Whole Flax Seeds	Gluten	White Vinegar- large amounts to clean
Fresh/Frozen Basil		Garbanzo / Chickpeas	Chia Seeds	barley	White basalmic vinegar
Fresh Cilantro		Butter Beans	Pumpkin Seeds	Bulgar Wheat	Rice vinegar
			Sunflower Seeds Shelled	rye	Lemon Juice
Frozen Spinach 4 Smoothies			Sesame Seeds	spelt	Organic Soy Sauce (Tamari)
Frozen Berries 4 Smoothies				Whole grain pastas	Mustard- Reg & Spicy
Frozen Mangos 4 Smoothies			Maple Almond Butter	whole grain min. ingredient crackers	Tahini
Frozen Bananas 4 Smoothies			Nutella- Someday I'll make my own	Good Whole Grain Bread	Nori- for sushi
V8 100% juice 4 Smoothies				Whole Grain Tortillas
					Good Sea Salt
	Whole Food Caves	Fats	Drinks		Pepper
	Coconut Flakes	Olive Oil	Nespresso Coffee		Paprika
	Ghirardelli Chocolate	Coconut Oil	Red Wine		Garlic- in all forms
			Dark Beer		Onion- in all forms
	Real Maple Syrup	Avocado	lemons for lemonade		Ground Mustard
	Raw Unrefined Honey	Olives			Oregano
	Turbino Sugar- used minimally				Cumin
	Cocoa (not dutch)				Cinnamon- A lot
					Ginger- A little

OK, now it's your turn.  Make it yours.  Make it whole. Make it realistic.  Make Progress.

Enjoy your food.

Your Heart

Photo: Ano Lobb

Today, A quick and easy reference to fight heart disease!

Add Good Fats

Almonds

Avocado

Bison

Chia Seed

Fish

Flax Seed Meal

Olive Oil

Remove Bad Fats

- Fried Foods

-Transfats & Fractioned Fats

-CAFO Red Meat

- (easy to remember: Solid & highly processed)

Exercise

Get moving! 

One of my favorite racing groups 3W Races- says "Do what you can, when you can, where you are."

I love it! Pick something you love and do it 3-5 times a week for at least 30 minutes.

(if you only have 10 minutes, then do 10!)

-Strengthens your heart (it's just like any muscle- use it to strengthen it!)

-Lowers your blood pressure

-Helps reduce stress (A big heart disease factor!)

-"Regular exercise also helps to keep arteries and other blood vessels flexible" 1.

-Keeps the blood vessels open.

Protect Your Cells

keeps cell membranes flexible...

Green Leafy vegetables

Pumpkin Seeds

Salmon

Walnuts

Increase cardiovascular function

Red Wine

Dark Chocolate- dilates your arteries.

Fiber!

Clean those arteries out!

Oats- protect against damage to LDL. (Damaged LDL sticks to artery walls)

Parsnips

Quinoa

Whole Grains

Eat the rainbow...

here's where you fight!

Carotenoids-Like Red Peppers, Tomatoes & Carrots

Foods high in Vitamin C- lowers body inflammation

Antioxidants- Beta-carotene, lutein, lycopene, selenium, vitamin A, vitamin C and vitamin E

Smelly foods! -garlic, contains allicin which fights hardening arteries

A good start for today.

Make baby steps to incorporate these things into your daily life and check back tomorrow to learn about more Fightin Foods!

sources:

1.http://www.healthline.com/health/heart-disease/exercise

You're Nuts!

Scared of nuts? They are high in calories. But they are also very high in a lot of valuable nutrients and disease fighters.  So put the saltine down.

Almonds- Did you know?

In 1 ounce of almonds there's...

3.3g of fiber.  That's the highest of any nut.

Vitamin E 35% of your daily value! (The best you can find in a whole food source.)2

12% of your daily protein

Calcium 31mg 

Potassium 84 mg 19%

Riboflavin 7% dv

-Not to mention-

Thiamin
Niacin
Vitamin
Folate 
Zinc
Iron

Magnesium 32 mg
Phosphorus 58 mg
Copper
Manganese 14%
Selenium

Omega-3 fatty acids
Omega-6 fatty acids

"(Almonds) Reduce Heart Attack Risk - A Loma Linda School of Public Health study showed those who consumed nuts five times a week had a 50% reduction in risk of heart attack. "1

They also reduce your triglycerides

Lower your cholesterol and raise your HDL

They prevent gallstones too.

1. http://www.nutsforalmonds.com/nutrition.htm

2.http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2

Pecans- More than just yum!

Have the most antioxidants of any nut.

High in potassium

fiber

B1

Vit E

they can lower your saturated at by 10%

lower your LDL and chance of heart disease.

Walnuts- 

Eating 4 per day can raise your omega 3 ratios.

1 1/2 ounces eaten after a fatty meal can reverse arterial stiffening within 4 hours.

High in...

Protein

Potassium

Folate

Fiber

They lower your LDL, oxidation, and inflammation in your bloodstream.

They keep your arteries flexible and improve heart health.

That news really does do a heart good!

Allergies, over active immune systems and what you can do about it Part 2

Photo: Nomadic Lass 

What to add to your daily routine to help your allergies...

Vitamins...

Vitamin A- helps your immune function. Emulsified (fish oil) is easily absorbed. Can also be found in lemon grass, beta-carotene, 

Zinc- Is needed for your immune and reproductive systems and is found in whole grains, seeds, and nuts. If you are taking it in supplement form use one with the transporter picolinate as it has been proven to be more effective. (especially for men over 40)

Vitamin C- Very high doses of vitamin c can raise your health.  It repairs your immune system and and can play big role in treatment of allergic symptoms.  Many people are deficient in this nutrient. Your body will only absorb as much vitamin c as it needs. Dr. Null suggests that you can determine how much your body needs by bowel tolerance- yes that's exactly what it sounds like- stay with me here... Your bowel will absorb the exact amount it needs and release the rest.  Progressively increase the dosage of vitamin c until bowel movements are loose and then back off until the loose bowel movements cease. Phew, we made it through it. Know that it may be 3-5 grams 3x per day. (note that's g not mg)  Try it and see if your symptoms are reduced.

BioFlavonoids- work hand in hand with vitamin c and often come with foods that contain vitamin c. flavinol and quercetin and pycnogenol.

GLA Gamma Linoleic Acid- restores immune function.  Can be found in evening primrose oil, borage oil and black current seed oil. 

Vitamin E- Builds immune function.  Many women are often deficient in vitamin e.  Female problems cause a deficiency of vitamin e and may affect your immune system. Naturally vitamin e can be found in soybean oil.There is also a water soluble version. Try 200-400IU per day  (also helps ovarian function and skin rejuvenation)

Selenium- trace mineral- is a very important component of the immune system. This mineral comes from the soil and is in decreasing supply due to conventional farming which is stripping nutrients from our soil.  Go organic and you will gain lots of nutrients from your food getting to live in that rich compost that comes from rotational planting.

Vitamin B- helps your immune system (are you starting to see the immune system allergy link?) Is best from food sources as your body absorbs it best.

Garlic- Stimulates the immune system and is  anti-bacterial, anti-viral, and anti-fungal. So eat up! (together preferably so you can't smell it)

Other things to consider...

Inflammatory foods and lifestyles lead to a host of health problems.  Asthma is an inflammatory disease as are many allergy symptoms.  reduce the foods in your life that lead to inflammation and add those that help reduce swelling. (And yes, there's an article coming soon about just that! lucky you!)

sources: 

Vitamin C from Puritan's Pride

-No More Allergies by: Dr. Gary Null (This is a great example of read with attention.  Some of Dr. Nulls ideas seem far fetched but there is invaluable information and research in the book.  So read, skim, note and re-read.  Then compare it to other sources.)

-http://fightinfoods.blogspot.com/p/sources-addictions.html

Allergies, over active immune systems and what you can do about it. Part 1

Photo: Nomadic Lass 

When you are allergic to something, your body reacts to it like it's a poison.  When the rest of the world is happily eating peanut butter cups or running blithely next to six foot tall weeds- You're dying.

Why does your body do this? Your body is perceiving these things as threats.  Your immune system is over reacting. Like I'd over react to anything! Oh, wait.  Never mind.  And once you've had a reaction to something your body arms itself to fight harder next time- read- bigger reaction.  

In an effort to get beyond the "Just take a pill." philosophy of our medical norm- here are some other ideas to try.  

Remove...

First you must know your allergies: foods, plants and environmental.  Often your body can deal with one 'threat' but when many mount up, it just overwhelms you.  Some of these things you can control and remove. (No, I'm not getting rid of my dog.) If you can reduce the things your body reacts to, then when you are bombarded with the things you cannot control, your body will deal better.

Removing dust and preventing mold may seem obvious- though we could all probably do a better job at it. Some you may not know are less obvious...

• Chemicals- Change what you clean with in your home. Make your own multipurpose cleaning solution with vinegar, dish soap and water. You can even make your own laundry detergent. It's very easy and this removes chemicals from sitting on your skin all day.  Removing chemicals from your office and child's school can be harder but can still be done with some cajoling of the cleaning committee, once you know for sure it will help. Remove things you might inhale or touch first.  The change may be huge. Wipe your desk area down to remove the harmful cleaners. You can keep a Tupperware container with homemade cleaning 'wipes' in your office or classroom. (1c warm water, 1/2 c white vinegar, 1T dishsoap, poured over folded paper towels)
• Clean- Your home and immediate office area.  Invest in a lambswool duster. (even a little one for your office.) These types of dusters get in almost any area and really grab everything until you shake it out. I stick mine out the crack in the door and bang it on the outside of my house, so I don't breathe it in ;) Use a microfiber washable cleaning cloth for your wood floors (The best type of floors for allergies b.t.w.) Make sure when you clean with anything wet that it dries completely before you cover it or close it in.
• Beauty- Your body is absorbing all kinds of chemicals from your morning routine.  It's attacking your system little by little.  If you remove these harms then your immune system can relax a bit.  When you run out of that shampoo go check http://www.ewg.org/skindeep before you buy another.  Here's an overview http://www.ewg.org/skindeep/top-tips-for-safer-products/
• Food Allergies- A doctor can order a blood test for you to determine foods you may be allergic to and test the top offenders.  You may also be suspicious of offenders if you start keeping a simple journal. Watch for side affects such as stomach aches, head aches, asthma, hives, arthritis, stomach pain, among others.  When these symptoms appear, write what you've eaten for the last couple meals.  Then see if you can notice a pattern.  If you're suspicious a food is creating a problem remove it for four days then eat it alone on the fifth day. Dr. Null says most allergies will appear almost immediately from this challenge. Repetitive eating may also create intolerance's to foods, so change it up often.  It's great from a nutritional standpoint too. 
• Food Contaminants- Avoiding processed foods may also help your allergies because they can create poor cravings due to their lack of nutrition and may lead to a nutritional decline spiral and a poor immune system. Eating organic helps removes pesticides that build up in your blood stream.  Also food grown organically enriches the soil and provides valuable micro-nutrients hard to get.
• The Great Outdoors- No I'm not suggesting that you lock yourself indoors.  Sometimes this can make your allergies worse! (Air out that house, office and classroom.)  You can help your allergies by removing weeds near your home, dirt that's close to your home and gets kicked up and sucked inside whenever it's windy, controlling moisture and drainage from your home, among other aggravants.
• Mercury- Ask your dentist if they are using mercury in your fillings.  some people have no problems. Many go un-diagnosed for years.  Better to just avoid this metal.
• Chlorine- This chemical cleans but never gets out of our ground water and can create lots of health problems to tax your system.
• Radon- This gas comes from the soil and can be dissipated quickly with a fan.  If you have a basement or crawl with soil under it, install a fan for this purpose.
• Dry-Cleaning Chemicals- Use green cleaning or hang your cleaned clothes outside for a bit to let them air out when you get them home.
• Pesticides- are absorbed into your fat tissue and cause neurological disorders and kidney and liver problems. Save your system the extra problems and go organic.
• House Paint- Buy water based latex.  You'll get fewer toxins in the air.  Buy the one with the least volatile organic compounds too.
• Room Deodorizers- Please stop spraying that stuff! I can't breathe just thinking about it.  While we're at it, remove the plug ins, and all the fake perfume scents that cover those awful smells.  Use baking soda, vinegar, lemon juice, use natural oils if you wish and you can always boil orange rinds or water with a couple drops of peppermint oil. 
• Set a small jar with a few drops of your favorite essential oil mixed in on your counter.
• Open a window.  Hey! There's an idea!
• Clean your light bulbs
• Clean your vent covers.  Spray with your all-purpose vinegar cleaner, brush and dry.
• Set out a bowl of vinegar in the room overnight.
• make your own spray with lemon juice and a little baking soda. Spritz

Add...

Watch for the happier side of this coin in our next post.

sources: 

-No More Allergies by: Dr. Gary Null (This is a great example of read with attention.  Some of Dr. Nulls ideas seem far fetched but there is invaluable information and research in the book.  So read, skim, note and re-read.  Then compare it to other sources.)

-http://fightinfoods.blogspot.com/p/sources-addictions.html

Baby Steps To Protect Against Prostate Cancer

Dear to my heart, from grandfathers to father-in laws to protecting a wonderful husband...

Steps to incorporate into your eating to arm your body to fight and to heal your cells now.

-Tomatoes 2x week, reduces your risk by 23% (find more carotenoids)

-Fish oil can increases the ratio of omega 3 to omega 6 in your blood- which reduces cox-2 inflammation (the bad guys) and slows progression of prostate cancer.

-Incorporate lots of foods high in Vit. E- nuts, seeds, spinach, peppers and olive oil

-Avoid- high glycemic foods, processed meat, red meat

-Cruciferous veg- especially broccoli- 1 times a week can cut aggressive stage III & IV by 45%.It's an anti carcinogen, sulforaphane, turns on the liver enzymes to detox carcinogens, alkalinize urine and to accelerate carcinogen excretion.

-Drink pomegranate juice- 8oz daily, to slow tumor doubling time.(yay flavonoids!)

-Adding flax meal (3 heap T) daily reduced 30-40% tumor growth in 4-6mo.  Recommended daily in 1/2-1T unless you have a family history of prostate cancer or have already been diagnosed.  Then up the amount and don't worry about the calories.

-Soy- isoflavinoes (organic soybeans are the best source.) lower hormone production & inhibit production cancer cells. Read more about them here... http://lpi.oregonstate.edu/infocenter/phytochemicals/soyiso/

sources: http://fightinfoods.blogspot.com/p/sources-addictions.html