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The Impact of Processed Foods on the Body

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A new year provides the opportunity to consider changes we might want to make from the previous year. At the top of the list for many is the desire to eat healthier. Whether for weight management, improved wellness or to create better habits, making changes in diet is a great way to take responsibility for health.

Consider this change. The impact of processed foods on the body is profound. When it comes to creating healthier habits that improve health and longevity, reducing the amount of processed foods in the diet is a key one.

The Impact of Processed Foods on the Body title meme

What is Processed Food?

Processed foods are typically packaged food products that contain unrecognizable ingredients, have a long shelf life and don’t fuel the body with high nutrition.

Processed foods are altered primarily for convenience or for more flavor. Some foods are more processed than others. A bag of cut up veggies, sold packaged in the store, is minimally processed. The basic nature of the food has not changed. Canned and frozen veggies and fruits are not heavily processed either. They are processed to lock in freshness and nutrients.

A bag of chips or a box of sugary treats or that package of mac and cheese represent ultra processed foods. These are chemically altered with artificial flavors, additives, preservatives and other unrecognizable ingredients.

The typical American diet is full of ultra processed foods. Dieticians estimate half of our calories come from processed foods.

These processed foods have a detrimental impact on the body.

The Impact of Processed Foods on the Body donuts — The Impact of Processed Foods on the Body – donuts

List of Processed Foods

All foods purchased at the grocery store have some level of processing. This simple guide breaks processing into categories:

Unprocessed foods – fruits and veggies

Minimally processed – bagged lettuce and veggies, cut veggies, packaged nuts

Processed for freshness – canned fruits and veggies, frozen fruits and veggies

Heavily processed – ingredients added for flavor and texture – sweeteners, sugar, spices, oils, fats, salt, colors, chemicals and preservatives – jarred pasta sauces, salad dressings, yogurt, cake, cookies, crackers, granola bars, deli meat, boxed meals, chips, cookies, donuts, cheese, cured meats

Ultra processed foods – pre-made meals such as microwaveable dinners, frozen pizza and frozen dinners and those with added ingredients such as anti-caking products, fillers and emulsifiers

The longer the list of ingredients on the box or package, the more processed the food is. Look for unrecognizable ingredients as well.

The Impact of Processed Foods on the Body

Studies show that eating highly processed foods impact the body in negative ways. Of great concern is more rapid aging and a shortened life span due to processed foods affecting cells in the body.

Other ways that highly and ultra processed foods affect the body:

create inflammation
cause hormonal irregularities
increase digestive disorders
cause allergic reactions, hives, rashes
alter brain function
increase the risk of cancer
contribute to poor circulation
increase the risk of heart disease and high blood pressure, irritable bowel syndrome and diabetes
contribute to depression
cause weight gain
create cravings for more processed foods

The Impact of Processed Foods on the Body cook at home — The Impact of Processed Foods on the Body – prepare foods at home

Ways to Make Healthier Choices

Everyone eats processed foods. I occasionally eat processed foods. It’s a diet high in processed foods that leads to health problems.

Make these easy choices and swaps.

check labels…the more ingredients and unrecognizable ingredients on the list, the higher the processing. Look for organic alternatives. And look for natural ingredients.
buy fresh fruits and veggies
shop at farmer’s markets and co-ops
eat fruit for dessert rather than packaged sweets
shop at health conscious grocery stores such as Sprouts and Natural Grocers
save processed foods for occasional treats, rather than the usual snack or meal
grow your own veggies and fruits
swap out sugary cereals for oats with fresh fruits or chia pudding (more healthy breakfast ideas HERE)
don’t keep heavily and ultra processed foods in the house
be aware of eating for comfort rather than for hunger
prepare meals at home most of the time. You know what the ingredients are when you cook at home.
meal prep and batch cook to make cooking at home easier

The Impact of Processed Foods on the Body veggie soup — The Impact of Processed Foods on the Body – homemade veggie soup

Convenience VS Health

The primary reason we turn to processed foods is for convenience. And I get that. After a long and busy day, the last thing I want to do is prepare a meal from scratch. I know the consequence though of eating too much processed food. My body warns me with rashes, indigestion, aches and pains.

So, I pull up music to cook by, on my Echo Dot, create a fun experience, make a game out of it or shift my mood with positive self talk.

For the difference in the way I feel, it is worth cutting back on and eliminating processed foods.

How about you? Are you aware of how much processed food you eat? And more importantly, are you aware of the impact on your body and health?

The Impact of Processed Foods on the Body berries — A simple dessert…mixed fresh berries

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I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

Alkaline Foods Vs Acidic Foods

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After embracing a plant based lifestyle, I heard a lot about alkaline foods vs acidic foods. I understood enough to know that one is better for health than the other. But why? My curiosity led me to investigate.

Do you wonder which foods contribute to creating an alkaline body…and which create acidity? Or perhaps you wonder…what difference does it make anyway?

Check out alkaline foods vs acidic foods and discover why they DO matter to health.

Alkaline Foods Vs Acidic Foods title meme

Alkaline Foods

Alkaline and acidic refer to the pH level in the body. All systems, tissues and fluids range from 0 to 14 on the scale. A lower pH level is more acidic and a higher one is more alkaline. A slightly alkaline pH of 7.35 – 7.45 for the body is considered ideal for health.

Our kidneys help to regulate pH by maintaining electrolyte levels and either excreting or absorbing acidic and alkaline ions through urine. However, a diet high in acidic foods can have a negative impact on health while one higher in alkaline foods provides benefits.

And by benefits, I mean that eating enough alkaline foods helps to promote an optimal environment within the body for health. The kidneys work well. Weight is easier to maintain. An alkaline body lowers the risks for heart disease, strengthens bones, balances hormones and improves brain functions such as memory and cognitive abilities. There is also evidence that consuming more alkaline foods eases pain and inflammation in muscles and joints.

Foods that are Alkaline

Choose foods from this list of foods, adding them to the diet weekly. They help to neutralize the effects of acidic foods.

green leafy vegetables including spinach, kale, lettuce, celery, parsley, arugula and mustard greens
cauliflower and broccoli
sea vegetables, such as Atlantic dulse, nori and kelp, and sea salt
root vegetables such as sweet potatoes, carrots and beets
fruits such as kiwi, watermelon, berries, nectarines, apricots and apples
nuts such as almonds, cashews and chestnuts
onion, garlic and ginger
beans and legumes
citrus fruits, such as lemons, limes and oranges

Citrus fruits may come as a surprise, however they are actually one of the best alkaline foods. Citric acid has an alkalizing effect on the body, providing relief from acidity and heartburn.

Acidic Foods

A diet that is high in acidic foods creates an environment in the body that contributes to disease and feeds pathogens. Acid forming foods typically include animal proteins, wheat products and alcohol.

Too many acidic foods throw the body out of balance. The results are lower bone density, acid reflux and heartburn, kidney stones and disease, chronic pain in muscles and joints, headaches, back pain, muscle spasms and hormonal imbalance. An acidic body is at higher risk of heart disease and brain impairment.

Foods that are Acidic

The typical American diet is highly acidic. Limit these foods, to reduce acidity and improve health.

milk and dairy products such as cheese
meat
eggs
alcohol
caffeinated drinks such as coffee and soda
artificial sweeteners
wheat products including breads and pastas
lunch meat
highly processed foods such as cereals, frozen dinners and store bought snacks

Alkaline Foods Vs Acidic Foods Greens — One of the best ways to get your greens…in a smoothie.

Tips to Help

One way to support a healthy alkaline body is to switch to a plant based diet. However, if you are not ready to do that, these tips can help.

substitute beans or legumes for meat two or more times a week
try eating only fruits and veggies for breakfast and lunch
combine fruits and greens into a nutrient packed…and alkaline…smoothie
eat fruit instead of highly processed store bought snacks
cook more at home, to avoid processed foods
reduce coffee and soda intake by switching to water or unsweetened herbal teas
try chicory tea in the morning instead of coffee
sweeten herbal teas with organic honey or maple syrup instead of artificial sweeteners
focus on whole foods rather than processed foods

I can’t personally recommend bottled alkaline water. For one thing, I’m eliminating plastic use from my life. And I prefer eating foods that naturally balance the body, over drinking alkaline water. Will it hurt? No, not if you occasionally drink alkaline water. Again, grab a piece of fruit instead or enjoy a fresh chopped salad. Gain the health benefits that those foods provide, beyond contributing to an alkaline body.

In the battle of alkaline foods vs acidic foods, I’d love to see you on the side that promotes health, wellness and vitality.

Alkaline Foods Vs Acidic Foods Veggies — Fresh veggies

Pick up dried chicory below, by clicking on the photo.

8 Toxic Ways Sugar Impacts the Body

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I think we all agree that sugar isn’t good for us. And yet, it is so difficult for most of us to eliminate it from our diets. We are raised consuming sugar and we die, consuming sugar. It is very much a part of the average American diet. In fact, sugar lurks in surprising places. The stuff is found in everything from cereal and drinks to spaghetti sauce and peanut butter.

I’m not going to say that you can’t have sugar. Me telling you that sugar is bad for you won’t shift you one bit. No, it’s a choice each person has to make. My desire is to share with you what sugar does to the body, and let you decide for yourself whether it’s something you want to continue to consume.

This is by no means a complete list, however, here are 8 toxic ways sugar impacts the body.

8 Toxic Ways Sugar Impacts the Body

How does sugar affect the body?

Sugar increases the risk of diabetes

Consuming too much sugar, especially in sugary drinks such as soda and sweet tea, causes obesity. And obesity is the strongest risk factor for developing diabetes. Prolonged consumption of high levels of sugar leads to insulin resistance as well, causing blood sugar levels to rise. This condition is another major contributor to diabetes.

Sugar is linked to depression

A diet high in sugar can increase the chances of developing depression. Fluctuating blood sugar levels, inflammation and neurotransmitter dysregulation all have a negative impact on mental health.

Sugar causes weight gain

It’s a given that regularly consuming too much sugar puts on the pounds. But did you know that sugar actually increases your hunger? The hormone leptin regulates hunger and tells the body when to stop eating. Sugar can cause a resistance to this important hormone so that the body no longer responds to the signal that hunger is satisfied.

Additionally, those who drink a lot of sweetened drinks develop belly fat, a condition associated with diabetes and heart disease.

Sugar increases the risk of heart, liver and certain brain diseases

Heart disease is the leading cause of death. High sugar intake leads to obesity and causes inflammation, high triglycerides, high blood sugar and high blood pressure. All of these factors contribute to heart disease and atherosclerosis, which is characterized by fatty deposits in arteries.

Sugar overloads the liver, leading to potential liver damage and/or a condition known as fatty liver. Alzheimer’s and dementia are diseases that studies are connecting to high sugar consumption as well.

8 Toxic Ways Sugar Impacts the Body Skip the sugar and just eat the strawberries.

Sugar elevates the risk for cancer

Consuming high amounts of sugar may increase risks for certain types of cancer, primarily because of the inflammation that it produces. Sugar consumption has been associated with esophageal cancer, pleural cancer (the fluid filled space that surrounds the lungs), small intestinal cancer and endometrial cancer.

One study found that sugar is used by cancer cells to speed growth, enabling cancer to spread more quickly.

Sugar accelerates the skin aging process

Compounds called Advanced Glycation End Products are formed when sugar reacts with protein in the body. These compounds damage collagen and elastin, which help skin to remain elastic and youthful. As damaged skin loses its firmness it begins to sag, causing wrinkles.

Additionally, sugar increases cellular aging as well. And trust me, that’s worse than sagging skin.

Sugar causes inflammation throughout the body

Many doctors claim that inflammation is the root cause of disease in the body. A sugar laden diet causes inflammation throughout the body, and continues to feed inflammation once it develops. That inflammation affects blood vessels, organs and joints.

Sugar is addictive

In recent years some have called sugar more addictive than cocaine. A study published in the American Journal of Clinical Nutrition on how sugar impacts the body, found that it is indeed, addictive.

A high sugar drink or food causes a spike in blood sugar and insulin and an increase in hunger and cravings for about four hours after consumption. What the study showed is that a region in the brain, the pleasure center, lights up as well. The conclusion is that foods and drinks that spike blood sugar are biologically addictive.

I can believe that.

There are more than 600,000 processed foods available on the market and 80% of those have added, and often hidden, sugars. The average American consumes 22 teaspoons of sugar a day. The body can safely process about 8 teaspoons. The food industry uses sugar and high fructose corn syrup to addict us to foods. We crave them. Sweetener is used as well to make bad ingredients, like processed flours and chemicals, taste good.

8 Toxic Ways Sugar Impacts the Body

Reducing Sugar Intake

If you’d like to reduce sugar consumption, try these suggestions:

Eat more whole natural foods such as fruits and vegetables. Fruit is good for us. Don’t worry about the natural fructose found in fruits.
Drink water and herbal teas rather than soda and sweet tea or sweetened artificially flavored drinks.
Read labels, on everything. Sugar is hidden is so many foods. Look for it near the top of the list of ingredients. Choose sugar free foods as much as possible.
Avoid artificial sweeteners such as aspartame. Sugar impacts the body adversely and artificial sweeteners do too.
Make choices. Swap out sweetened cereal for gluten free oats with berries. Instead of a candy bar, have a small square of dark chocolate. Grab an apple instead of a cookie. Bake with organic maple syrup or coconut sugar instead of refined sugar. Eliminate sugary snacks from the house.
Cravings are different from true hunger. Go for a walk or get outside instead of eating a sugary treat. Chat with a friend. Play with the kids. Meditate. Treat sugar cravings for what they are…a sign of addiction.

It is a Choice

Sugar impacts the body negatively. I knew that fact for years. And yet, I’ve dealt with sugar addiction. Sugar gave me horrible indigestion. I kept antacids on hand, rather than change my eating habits. Sugar made my joints hurt and created inflammation in my body. I accepted those ailments as part of life.

Only when I experienced radically improved health, after a 28 day cleanse, did I realize how addicted to sugar I once was. Eating fruits and veggies reset my body and cleared up so many ailments…including the indigestion. I no longer crave sugar, at all. And if I do ingest a small amount, I don’t like the way it makes me feel. That’s enough for me to leave it alone. The saying is true for me. Nothing tastes as good as healthy feels.

It takes time and it doesn’t feel easy, however you can take back control of your health and well being. You can live with vitality. Take the healing journey one step, once day, once choice at a time. If you want change strongly enough, you can create it.

I’m cheering for you.

8 Toxic Ways Sugar Impacts the Body

Check out my Amazon Storefront for a variety of refreshing herbal teas.

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7 Natural Pain Remedies

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Pain drives more people to the doctor, or to the internet, than any other medical symptom. Specifically, seeking relief from pain, whether it be headaches, joint pain or chronic suffering, sends people searching for answers.

I understand. I’ve been the seeker. Chronic pain dogged me for more than 20 years, causing me to decide to just “live with it”…until my condition worsened.

At one time I took as many as eight ibuprofen a day. Sadly, I’ve taken that many at ONE TIME. Ibuprofen and other over the counter pain relievers may dull the pain, however they wreak havoc on the body. Pain relievers can damage the digestive system, create negative changes in gut bacteria and increase the risk of heart attack and stroke.

From experience, I know that taking too much ibuprofen makes me jittery and causes me to break out in a rash. In fact, I have a sensitivity to ibuprofen now, due to overuse.

7 Natural Pain Remedies

Gratefully, changing my diet eliminated my chronic pain, by dealing with the root cause of it. For those occasional times when I get a headache or have tight muscles or a flare up of inflammation, the following natural remedies help relieve pain.

Cat’s Claw

This extraordinary herb fights pain throughout the body. And, it truly is a powerful herb for calming inflammation, which is the primary cause for pain. Cat’s Claw contains bioactive pharma-compounds that rival synthetic drugs for healing a host of disorders, killing viruses, easing tight muscles and soothing pain.

Take Cat’s Claw in capsule or alcohol free tincture form, or use dried leaves to brew tea.

Try this: Add one teaspoon dried Cat’s Claw to one cup boiling water. Let steep for five minutes. Add lemon and honey, if desired.

Ginger

Ginger powerfully blocks the formation of inflammatory compounds. It breaks down inflammation and acidity in joint fluid. And ginger is antispasmodic, calming tense muscles after an overly busy day and flushing excess lactic acid from muscle tissue. One cup of ginger tea settles an upset stomach and relaxes tight muscles for up to 12 hours.

Use fresh ginger in juices and recipes. Consume as a tea or take in capsule form.

Try this: Apple Celery Ginger Juice

Magnesium

Many people are magnesium deficient. As a result they can suffer from a multitude of disorders, including migraines, nerve pain and muscle spasms. Magnesium reduces tension in and around the trigeminal nerves, relieving migraines and relaxes spasming muscles. It also eases the symptoms of fibromyalgia.

Take this important supplement in capsule form.

Try this: Magnesium Capsules

Turmeric

This powerful herb, used as a spice in curry, contains anti-inflammatory and anti-cancer properties. The pain relieving ingredient in turmeric is curcumin. It improves circulation, lowers the enzymes that cause inflammation and eases the pain associated with tendonitis and autoimmune disorders.

Use fresh or ground turmeric in cooking or take in capsule form.

Try this: Dairy Free Turmeric Milk

Chamomile

This mild herb relaxes muscles, eases tension and helps insomnia. Chamomile contains anti-inflammatory properties that aid the digestive system along with easing migraines and reducing the pain and swelling associated with arthritis, fibromyalgia and other autoimmune disorders.

Take Chamomile in capsule or alcohol free tincture form, or brew the dried flowers and create tea.

Try this: Add one teaspoons of dried Chamomile to one cup of boiling water. Let steep for 15 minutes. Add honey if desired.

7 Natural Pain Remedies

Feverfew

This daisy-like plant possesses powerful pain relieving properties. Taking feverfew daily lessens the pain of migraines and helps to prevent the reoccurrence of these debilitating headaches by preventing the widening of blood vessels that precipitates an attack. Feverfew also relieves the symptoms that accompany migraines, including light sensitivity, nausea and vomiting.

Feverfew reduces inflammation in the nervous system as well as in the joints, making it beneficial to those suffering from arthritis and rheumatoid arthritis.

Take feverfew in capsule form, in an alcohol free tincture or use the dried flowers to brew tea.

Try this: Dried Feverfew

Valerian Root

This herb relieves insomnia and reduces tension in tired muscles. Valerian root calms stress and soothes anxiety and irritability. It eases pain by reducing nerve sensitivity.

Take valerian root in capsule or alcohol free tincture form or used the dried root to brew tea.

Try this: Combine one teaspoon dried valerian root with one teaspoon dried chamomile flowers. Add boiling water and let steep for 15 minutes. Sweeten with honey, if desired. Drink before bedtime, for a great night’s sleep.

Bonus Natural Pain Remedies

My recent experience with CBD infused water allows me to highly recommend CBD products for pain relief as well. Check out my post HERE. And watch next week for Part 2 in this series: Natural Pain Relief Techniques

7 Natural Pain Remedies

Choosing Natural Pain Remedies

I hope these natural pain remedies provide options, the next time a sore knee or a nagging headache troubles you. It seems easier to reach for the ibuprofen bottle. However, not only do these pain remedies provide relief, over time they benefit the body in myriad ways.

My desire to have my own little apothecary birthed the herb garden in my backyard. Each year, I add more herbs, and discover more ways to use them, to my great benefit. I’m so excited to welcome spring…and the planting season.

7 Natrual Pain Remedies

Check out my Amazon Storefront, for more dried herbs and herbal teas.

8 Plant Based Milks

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As promised, after sharing about how milk can make us feel bad, tonight I offer healthy alternatives to cow’s milk. For baking, for pouring over gluten free oatmeal, for drinking, these plant based milks deliver flavor and nutrients without the hormones, antibiotics and lactose.

And, as a bonus, I’ve included a simple to make DIY almond milk recipe.

8 Plant Based Milks

Almond Milk

This is the most popular plant based milk on the market and the easiest to find. Almond milk is made from almonds and water. It has a light, sweet, subtly nutty flavor and among plant based milks, has the lowest calorie count. Almonds contain healthy fats, important minerals and vitamins, including E. Purchase unsweetened almond milk and check labels for carrageenan. This additive causes an inflammatory response in some people.

Drink almond milk or use in coffee and tea, over cereal or oatmeal, in smoothies and for baking.

Almond milk is incredibly easy to make at home. See the DIY recipe at the end of the post.

Cashew Milk

Similar to almond milk, cashew milk is made from cashews and water. It has a rich, creamy texture and a sweet, slightly nutty taste. Cashews contain healthy fats, vitamins and minerals, including zinc. Purchase unsweetened cashew milk, or make your own at home. Unlike almond milk, it doesn’t even need to be strained after blending,

Use in smoothies, for baking or in coffee and tea.

Coconut Milk

In contrast to full fat coconut milk purchased in a can, and used in many Thai and curry recipes, this coconut milk is a diluted version. It’s made from the flesh of coconuts and water. The milk is very creamy with a sweet, subtle coconut flavor. Coconut milk contains healthy fats, minerals such as calcium and iron, and it’s rich with B vitamins. Look for unsweetened coconut milk.

This milk is great for drinking, using in coffee, tea and smoothies, and for baking.

Hemp Milk

Made from hemp seeds and water, hemp milk contains more protein than the nut milks and contains healthy omega-3s. It has a slightly sweet, nutty flavor with a very thin watery texture. Many compare the texture to skim milk, and some don’t care for the unique flavor.

Like almond milk, packaged hemp milk can contain carrageenan, so check labels. This product is not as readily available as other milks.

Use in place of skim milk in coffee and tea.

8 Plant Based Milks

Oat Milk

Relatively new to the market, oat milk is higher in calories and carbohydrates than the other plant based milks. It’s made from oats and water and has a mild, sweet flavor. Oat milk contains more protein than nut milks, and fiber along with important minerals and the B vitamins.

Look for unsweetened varieties, to cut down on calories.

Use oat milk in coffee, tea and smoothies, for baking and to top cereal and oatmeal. This newcomer is currently a very popular option in coffee shops.

Rice Milk

This milk, made from milled brown or white rice and water, has been around for a long time. Compared to plant based milks available now, rice milk doesn’t have the nutritional value that they do. However, rice milk is the least allergenic of all the milks. It is also very mild, taste wise, with a thin, watery texture.

Purchase rice milk unsweetened.

Use this milk in smoothies and for baking.

Quinoa Milk

Another newcomer, quinoa milk is made from this small, gluten free grain and water. Quinoa milk is high in protein and contains all nine of the essential amino acids. The milk has a slightly sweet taste with a distinctive quinoa flavor. However, it mixes well with coffee and tea.

This product can be difficult to find in grocery stores and it is more expensive than the other plant based milks.

Soy Milk

I hesitated in adding this milk. It has long been available, being one of the first plant based milk products on the market. Soy milk is made from soy beans (or soy protein isolate) and water and has a creamy texture and a mild flavor. It is high in proteins and can be substituted for cow’s milk in coffee and tea, for baking or for drinking.

The problem with soy milk is that most of the soy grown in the US is genetically modified so that it can be sprayed with the pesticide Round Up. Genetically modified foods, also called GMO foods, can cause inflammation and health issues. And the pesticide used on soy is passed on to those who drink the milk, creating many more health problems.

If using soy milk, look for an unsweetened, non GMO product.

8 Plant Based Milks

DIY Almond Milk

Almond milk can be made easily at home. I say that, and yet I have never made it before, until tonight. I found the process to be super simple.

Making almond milk actually starts a day or two before blending the ingredients, so keep that in mind. Find a strainer and cheesecloth by clicking these links.

Almond Milk

journeywithhealthyme

Make your own almond milk easily, at home.

5 from 2 votes

Print Recipe Pin Recipe

Prep Time 15 mins

Chill 1 hr

Total Time 15 mins

Course Drinks

Cuisine American

Ingredients

1 cup raw almonds
3 cups water bottled or filtered
2 dates pitted
1 tsp vanilla

Instructions

Cover raw almonds with cool water and soak for 24 - 48 hours. Drain and rinse.
Combine almonds, 3 cups of water, dates and vanilla in blender. Pulse 5 or 6 times, to break up almonds.
Blend on high speed for two minutes, until mixture becomes white and creamy.
Line strainer with cheesecloth and place in a bowl. Pour blended almond mixture into strainer and allow milk to drain through cheesecloth, into bowl. Gently squeeze cheesecloth, to extract all the liquid. Store for up to 2 days in refrigerator.

Notes

Vary amount of water, for thicker or thinner milk. Omit dates and vanilla if desired.

Other than remembering to start the soaking process one to two days beforehand, this recipe was so simple. I found it fascinating, actually, to see almonds transformed into a creamy, frothy drink.

I am not a milk drinker, although I occasionally use it for baking. However, I like trying new things. I sampled my freshly made almond milk, and I liked it. I did include the dates and vanilla, for a slightly sweeter taste. Tomorrow, after my almond milk as chilled overnight, I’ll try a small glassful.

Because it contains no preservatives, make small batches of almond milk and use up within two days. Cost wise, making plant based milks at home is not a savings over purchasing ready made milks at the store. For quality assurance, it can’t be beat. I know exactly what’s in this milk…and what’s not in it. I’m looking forward to baking with my homemade milk or adding a splash to a cup of hot herbal tea.

If you have a favorite plant based milk, or DIY milk recipe, I’d love to see it!

DIY Almond Milk

Make Your Own Deodorant

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The first question you might ask is, why would you want to make your own deodorant? In the US, after all , 95% of the adult population use deodorants and antiperspirants. Why bother to make something that can be so easily purchased?

My answer, my reason for trying this Do It Yourself project, is simple. While I am in the process of increasing my health and well being by changing my diet, fighting viruses with plant based foods, and detoxing from heavy metals, it seems counterproductive to keep using a product that contains unhealthy chemicals and additives.

Make Your Own Deodorant title meme

Unhealthy Ingredients

My research shows that most deodorants and antiperspirants contain these ingredients that are not good for us:

* aluminum-a primary ingredient, this metal has been linked to breast cancer and increased risk of Alzheimer’s. Aluminum clogs the pores to prevent sweat from reaching the skin’s surface.

* parabens-a synthetic preservative that can disrupt hormonal balance. This chemical has been linked to birth defects and organ toxicity.

* propylene glycol-a petroleum based material that can cause damage to the central nervous system, heart and liver.

* phthalates-another chemical that has been linked to health issues, including birth defects.

* triclsoan-a substance classified as a pesticide that is a known carcinogen.

As I am seeking improved health, I have made the decision to stop using products that can compromise my well being. When I ran out of the antiperspirant I have used for years, it seemed like the perfect opportunity to switch to a healthier version. I felt inspired to make my own!

Make Your Own Deodorant

I used this simple recipe, from Thank Your Body:

1/3 cup arrowroot starch (available from health food stores or click link below)

2 tablespoons baking soda

1/3 cup coconut oil

10-15 drops of essential oil (optional)

Combine arrowroot starch and baking soda in a small bowl. (You can substitute pure cornstarch if you want. Just make sure it doesn’t have aluminum in it.) Add coconut oil (I softened the oil for 20 seconds in the microwave) and blend, using a spoon. Add essential oil, if desired. I added 10 drops of orange oil and 5 drops of rosemary, creating a light, clean scent. Combine, pressing mixture with back of spoon, until well mixed and smooth. Use by smoothing small amount on underarms with fingertips.

Make Your Own Deodorant

Does It Work?

Making my own deodorant only took a few minutes. I tried a dab on my inner wrist and tested it under my right arm. I have been using this DIY deodorant for a couple of months now, and it is working wonderfully!

I feel good about this unique creative endeavor, and good about further eliminating my body’s contact with chemicals and toxins. Healthy living, for me, involves more than diet and exercise, although those are crucial. What I don’t allow to interact with my body is important too, even if it puts me in a category considered outside the norm.

The second question you might ask, and I get this one frequently, is…are you a hippie? That’s a simple answer as well.

Yes…yes I am!

Make Your Own Deodorant

You can order arrowroot starch below:

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Make Your Own Mexican Bowl

Living on a plant based lifestyle, my options for dining out are limited. So it is always a joy to discover a restaurant that serves vegan food, especially when it is an old favorite.

Such was the case with Moe’s Southwest Grill. I had avoided this restaurant that I once frequented, until I realized I could create my own special bowl as I moved down the order line, omitting meat and cheese and tortillas. I stopped by often, grabbing a bowl to go.

I’m not sure why it took me this long to have a further realization…I could make my own Mexican bowl at home! This easy to create meal is so good, Moe’s may never see me again.

Here is the simple assembly process:

Skip the meat and start with a base of brown rice. I am enjoying the ease of cooking rice in the pressure cooker.

While the brown rice cooks, sauté thinly sliced onions and green peppers in a small amount of olive oil. Other vegetables can be added, according to preference. Good choices include garlic, mushrooms, broccoli or cauliflower.

Assemble favorite toppings. Again, there are so many choices. Do your body a favor and avoid cheese, meat and sour cream. I like to include pinto beans, shredded lettuce, salsa and sliced avocado.

Create a yummy Mexican bowl. I start with the brown rice and then add the sautéed veggies. Next I add beans, shredded lettuce and salsa, topping the bowl with sliced avocado.

This colorful meal is so satisfying. It takes less than 30 minutes to prepare, with the rice taking the longest to cook…about 20 minutes in the pressure cooker. The food is freshly prepared and I like knowing exactly what ingredients are used.

Healthy and delicious, this do it yourself Mexican bowl is perfect for lunch or dinner, even for those who aren’t following the plant based lifestyle.

I may never again hear the friendly greeting, “Welcome to Moe’s”, as I walk through that restaurant’s door. However, I suppose I can shout it out at home…

Welcome to Cindy’s! Welcome to healthy eating!

Energy Boosting Foods

I spent 14 hours riding in a car yesterday, and went 26 hours without sleep. It was all for good. I attended an out of state funeral and wanted to be there, to honor the one who passed and to offer love and support to his family. I would make that choice again.

As a result of the last 36 hours, I am a bit low energy today, even though I rested well last night. This is when I used to exacerbate my condition by drinking high caffeine sodas and consuming sugary foods, in an attempt to raise my energy. Or worse, I’d grab an energy drink at the convenience store. While these strategies might temporarily give me a boost, my body would crash again as soon as the sugar high wore off. And, these choices were poor for my health.

Having embraced a plant based diet, I am much more aware of my body and health and my needs. No more sugary foods or drinks full of caffeine and carbonation. As I contemplated breakfast this morning, I decided to forego my usual smoothie, and followed the promptings of my body.

I tossed into a bowl whatever drew me…chopped apples, bananas, and cara cara oranges…then added celery and roasted cashews for crunch. Finally I chopped up several dates, and sprinkled those on top.

It was as I was adding the dates that I realized what I was doing. I was creating, instinctively, intuitively, a breakfast that was not only tasty and good for me, it also contained food that naturally restores energy. I was nourishing myself back into optimal well being.

Here is a breakdown of energy boosting foods to reach for:

Apples – antiviral and anti-inflammatory, this powerful fruit detoxifies the brain and organs while regulating blood sugar, hydrating cells and easing fatigue.

Celery – alkalizing and anti-inflammatory, this veggie restores the adrenals, calms an overactive mind and clears away brain fog.

Dates – high in bioactive minerals, potassium and fruit sugar, dates refuel the body and ease tired muscles, and support the adrenal glands to help the body handle life’s stresses and challenges.

Oranges – this fruit, high in vitamin C, flavonoids and limonoids, fights viruses and restores health to the body while protecting it from harm and boosting energy.

Bananas – powerfully antiviral and full of antioxidants, this fruit not only fights disease, it also calms anxiety and soothes stress, regulates blood sugar and supports the adrenal glands.

Cashews – high in antioxidants and minerals, this nut is packed with protein and good fats, giving a healthy boost to the body while providing important nutrients.

Other energy boosters include raw honey, apricots and asparagus.

A combo of apples, bananas, celery and dates is especially beneficial, as they all ease adrenal fatigue. These small glands, located above the kidneys, produce hormones critical to health. Stress or challenges, such as losing a loved one, giving birth or working a difficult job, overtax the adrenal glands, creating adrenal fatigue. Adrenal fatigue causes mood swings, depression and tiredness, which can become extreme.

Even the mild stress of my trip…long hours in the car, inactivity, lack of sleep and experiencing grief…affected my adrenal glands. My body knew which foods to consume to restore my adrenal glands and improve my over all health and well being.

I could feel my energy shifting upwards as I ate my big bowl of fruit, celery and cashews. Best of all, there was no sugar crash later. I have sustained a higher level of energy throughout the day. Plus, my body benefits greatly from the nutrient rich foods I consumed, beyond raising my energy levels.

Why reach for an energy drink, when I can grab an apple and some dates, an orange or a banana? My body certainly thanks me for paying attention and supporting its needs, rewarding me with glowing health and abundant energy. High five, me!

Want to know more about which foods provide the most health benefits? Check out Anthony William’s book!

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Healing Benefits of Drinking Lemon Water

One of the easiest changes to make in embracing a healthier lifestyle is the inclusion of a cup of warm lemon water first thing in the morning. Before drinking or eating anything else, starting the day sipping on this zesty health booster brings amazing healing benefits.

According to Anthony William, author of the book Life Changing Foods, lemons, and their citrus cousins limes, are ultrahydrating and electolyte producing because they are a top source of mineral salts and trace mineral salts.

And they are a source of highly absorbable vitamin C. In addition, lemons provide bioactive calcium. The phytochemicals called limonoids actually bond the vitamin C and calcium together, so where one goes in the body, the other tags along.

Lemons alkalinize the body, which helps to prevent the growth of most types of cancer. And the antioxidant flavonoids fight other illnesses such as cold, flu, bronchitis, and pneumonia. Lemons are an effective mucus expeller and an amazing cleanser of the liver, kidneys, spleen, thyroid and gallbladder.

They purge the body of toxins that collect in the body due to exposure to plastics, chemicals, radiation and poor food choices. Drinking lemon water as soon as you wake up flushes these toxins from the liver, which has worked through the night detoxifying the body. Otherwise, those toxins settle back in.

Other benefits include:

Ease nausea
Reduce bloating
Lower cholesterol
Aid in weight loss
Prevent kidney stones
Boost mood & sense of well being

Preparing this extraordinary drink is simple. Using a fresh lemon, or lime if you prefer, cut in two and squeeze the juice of one of the halves into a cup of warm water. I like using my Aunt Annie’s old juicer, however squeezing the juice directly into the cup of water is fine. During the summer, I like to cut up a couple of lemons and make a large pitcher of lemon water that I sip on all day.

When I first began drinking lemon water, I made the mistake of using a bottled concentrate. While there may be some benefits from drinking that juice, it just doesn’t compare to the juice from a freshly squeezed lemon. Plus, I now use fresh lemons to make my own hummus and salad dressings. I like keeping them on hand.

While it is important to start the day with lemon water, it also makes a great end of the day drink. A cup of warm lemon water with a spoonful of raw, local honey calms the nervous system and aids in a restful night’s sleep.

From flushing toxins to fighting colds and allergies to aiding in weight loss and getting a good night’s sleep, this little powerhouse of a fruit offers incredible healing benefits. Try adding a cup or two of lemon water to your daily routine, and see what happens!

For more information about lemons, and 49 other healing foods, check out Life Changing Foods by Anthony William.

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I am an Amazon Affiliate! I may make a commission, at no extra charge to you, when you make a purchase through my link. Thank you for considering the purchase of this book, or any other product, through my Amazon link.

Dining Out on a Plant Based Diet

Making healthy food choices is important on any diet. The choices become crucial when dining out. Since beginning the plant based lifestyle, I’ve found it easiest to prepare my own meals at home. However occasionally there is a family dinner or I am out of town or I want to pick something up on the way home after a long day.

Is it possible to eat out when living a plant based lifestyle? Or while following other diets? Yes!

I was in Olathe, KS today, dropping Greg off to paint a house interior for his cousin. Before I headed back to Joplin, we wanted to eat a late lunch. My experience provides a good example of how to stay true to a diet or lifestyle, while enjoying a meal out.

* Avoid fast food restaurants. There are very few good options available in fast food.

* Use Google, if you own a smart phone, typing in the words, vegan restaurants, and the town name, to locate healthier possibilities. Look the list over carefully! Google isn’t perfect. I Googled vegan restaurants Olathe KS and IHOP appeared on the list. While they do offer a few healthier options, it’s not a good choice for me.

* Ask for suggestions. I found the perfect restaurant today by asking Greg’s cousin Tim what healthy options were available locally.

* Check out an online menu before finalizing the selection, to make sure the restaurant is a good choice.

I chose a new-to-me restaurant this afternoon, Zoës Kitchen in Olathe, based on Tim’s recommendation. Zoës features Mediterranean cooking using fresh ingredients that are prepared daily.

* There are several good choices for restaurants, when eating plant based or following other diets. Many restaurants offer a veggie plate or allow sides to be ordered a la carte. Chose Mexican or Chinese or Thai restaurants that offer brown rice, simply prepared vegetables or salads with lots of veggies rather than iceberg lettuce with toppings such as cheese, bacon and croutons. There are good buffet style restaurants that have large salad bars full of healthy choices. However, avoid buffet style if the platters and platters of food present too great a temptation!

* Carefully check out the menu before ordering and don’t hesitate to ask the wait staff questions about ingredients or food prep.

Zoës Kitchen made it easy to make great choices. Their menu listed exactly what was in each meal, and they even put a V for vegan next to plant based meals.

Greg and I shared Classic Hummus with Cucumber Slices, and we each had a bowl of Mediterranean Lentil Soup. Both were delicious! I loved that the hummus came with cucumber slices. Pita bread was available on request. That made me feel that Zoës has my best health in mind.

* If the meal isn’t right or what you expected, don’t feel like you have to eat it. Most restaurants are happy to get it right for you.

* And if the meal is more than you can comfortably eat, take the rest home. I like knowing I have another healthy meal ready to eat in the fridge.

With a little knowledge and preparing, eating out doesn’t have to set me back or make me feel guilty, or worse, make me feel bad, physically. I have a short list of approved restaurants in the Joplin area. And I love discovering new vegan restaurants in bigger cities, and places that at least have plant based options on the menu.

In the end, eating out isn’t supposed to be stressful or a reason to cheat on a diet or lifestyle. Its about connecting with others, having fun, and nourishing the body and the soul. When I can accomplish all three, it becomes a beautiful experience.

Zoës Kitchen in Olathe met that criteria, providing wholesome, flavorful, healthy food in a fun, colorful atmosphere. It was added to my list of favorites today.