The Power of Vitamins & Minerals for our Health

Here is the first post in a series of articles that I will be sharing about Natural Immune Boosting on our blog. I'll be focusing on the vitamins and minerals that we can get through our foods, healthy habits and supplements as key factors in boosting our natural immunity. 

In this series, we’ll learn about the role vitamins, minerals and other nutrients play in our health, and how to get more of them into us in delicious, affordable and easy ways. Along with other fascinating information about these itty bitty powerful life-givers!  

Are we living with nutrient depletion?

Our many symptoms of sickness as a culture would tell us yes, we are...

Chris Kesser, in his article “Well Fed But Undernourished: An American Epidemic” tells us that:

“A recent study conducted as part of the National Health and Nutrition Examination Survey (NHANES) indicates that U.S. children and adults have high rates of deficiency of vitamins A, B6, B12, C, D, E, and folate, as well as the mineral iron.” he went on to state “Nearly one-third (31 percent) of the U.S. population is at risk for at least one vitamin deficiency or anemia.”

The statistics look even worse for 2 very important nutrients, as Chris explains in the same article “95 percent of adults and 98 percent of teens have an inadequate vitamin D intake. 61 percent of adults and 90 percent of teens don’t get enough magnesium.”

That’s a big number of us running on empty in these key nutrients, right?

And the deficiencies are a big deal - WHY? Because they are impacting our very HEALTH - all of us, every day and in big ways. Chronic disease and pain, unwanted weight gain, energy issues, preventable early death, mental health and attention disorders, the development of our kids...and in many, many more ways! 

By now, many of us are aware that it has a LOT to do with our Standard American Diet (along with other factors.) We are often low on, or depleted of, the rich and necessary gifts for our health called vitamins and minerals! And contrary to popular discussion, it’s NOT ONLY because of the way the foods are grown, harvested and delivered now (though that definitely plays a part!) It’s because we are eating more boxed, processed, fast, junk and filler foods than EVER. And LESS of the FRESH stuff. (Even improperly grown and harvested FRESH foods are still better for us than something processed or from a box. TRUTH.)

Now, there ARE other factors that contribute to our deficiencies, and they are: 

• chronic stress from our go-go-go lifestyles and unhealthy habits or relationships 

• not getting enough direct sunlight (which is the direct way to manufacture crucial Vitamin D in our body, as well as plays a big part in other vitamin/mineral depletion) 

• our lack of daily movement

• the toxins we take in daily - they are numerous: our cosmetic and hygienic products, environmentally through outside sources, food-like products or highly processed foods, pesticides, as well as substances we ingest (like pharmaceuticals, smoking, drug use, alcohol, and other direct toxins through our ingestion.) 

And this list only scratches the surface. 

Yet, there is something we can all do! THERE. IS. HOPE.

I get so frustrated as a health coach when I read something like what I wrote above - and then, the article ends and NO solution has been discussed! It doesn’t help to be informed with such heavy knowledge, then left in a lurk to struggle through the dead-end of NO solutions presented!

I refuse to do that here.

This series will not only bring a new understanding of our deficiencies in our lifestyle, how they are caused, and how we can fix some if it - but also a simple explanation of the function of vitamins and minerals in our health! 

But I’m also writing it to share simple ideas with you - and show you how to easily, affordably, and enjoyably get more nutrients back into our food and lifestyle! You can add FRESH foods back in, in a balanced way where even the pickiest eaters enjoy the foods you’ll prepare. I know, because I’ve been doing it for almost a decade now. On a budget, with foods found at “normal” stores. As a mom of four, and wife to a “choosy” eater. If I can do this, you can! And I’m going to help you do it...I promise!

Vitamins & Minerals - What are they?

Where are they found?

We’ve all heard the terms vitamins, minerals, and phytochemicals tossed around in the health field, as more and more information is discovered on the role they play in our body’s health. 

But what are they, really? 

What foods are they found in? How much do we really need of each one?  

These are all important questions -  and little by little, they’ll be answered here in this series!


In this first article, let’s start by exploring the purpose for our body’s health that vitamins and minerals hold, as we cover exactly what they are.

First, there are substantial differences between vitamins and minerals, even though we often describe them as one.

Here are some of those differences...

Vitamins are complex molecules that regulate the body’s chemical mechanisms. 

• They also contribute to storing and releasing energy (so, they help regulate metabolism) and they also help maintain the quality of the bones, blood, and nerves. 

• They partner with food, to convert it into energy and building blocks in the body.

• They repair cellular damage - hugely important to your body’s healing process! 

• They are organic and can be broken down by heat, air, or acid. (Which is important to know, because it means they can be altered in effectiveness through cooking, storage, temperature changes, exposure to air, etc)

• They help your body “do its job” in many noticeable ways. For instance: produce and release energy, build proteins and cells, and make collagen.

Minerals are inorganic (made of neither plant nor animal matter) substances that float around in our body tissues and fluids.

Their purpose is to trigger or prevent enzyme and hormone production (hugely important!) as well as function as a raw material used by the body to build structures, such as bones. They also help turn our foods into usable energy, keep fluid levels around our cells balanced (also super important!) and play a part in our dental health.

The human body needs, and therefore uses up, some or all of the vitamins and minerals necessary to keep it functioning daily.

So the supply must be replenished, or the body then begins to pull from stores inside of the body, like the bones and teeth, for instance. Just realizing this fact alone may change your take on vitamins and minerals and how important they are to your health needs!

OK I’ve got to go get to work on the next article - I’ve got lots of great info to bring you about this oh-so-important-topic...but wait, I want you to know one more thing...

There’s another superstar in the Nutrient Family: Phytochemicals!

These little jewels are neither vitamin nor mineral – they are a natural group of chemicals found in plants which are proving to have been natural cancer fighters all along (we just didn’t know it!)

They remove nitric oxide from cells before it can combine with amines (also chemicals) to create the nitrosamines that are involved in cancer cell formation. I’ll be talking more about these awesome disease-fighters in a future post. 

In the next post in this series, though, we’ll get into who the “major players” are from the vitamins and minerals team, and how they contribute to our overall health.

For your best health,

Coach Bess

Sources cited in this article:

Web Article by Chris Kesser:

https://kresserinstitute.com/well-fed-but-undernourished-an-american-epidemic/

Info on Vitamins & Minerals:

https://www.helpguide.org/harvard/vitamins-and-minerals.htm

Ready to Get Off the Diet Merry Go Round?

We’ve all been there.  

We begin a new diet plan or exercise routine with great enthusiasm, and we’re going along at a fantastic clip, and then “life happens!” Distractions happen. Unexpected added costs happen. Depression around the restrictions happens.

We’re thrown off course, and we get derailed from the original plan. Our enthusiasm we started out with has faded to a faint commitment that we’re fast giving up on. And many times, the typical response to these derailments tends to be: throwing our hands up in the air, and “giving up” on the plan. 

Guilt sets in, we grow frustrated from “failing” once again, and we’re less likely to try another plan again down the road. And we start eating everything and anything again, deflated from the “try” we just miserably flopped in.

What if we changed this scenario?  

What if we never picked up another diet plan or program again, and refused to turn to those as an answer to our weight struggles or health issues? 

What if we changed our mindset and realized that to truly see long-term success and lasting changes, that we would have to work on changing our lifestyle choices, one at a time?  

What if we looked realistically at our past tries at “dieting” and realized that none of them were long-term solutions to behavioral hangups and habits we’ve spent a lifetime creating. 

No, we need a different way.

If we changed the way we do this…

I believe it would be a revolution of precious people finally freed from someone else’s boxed-up, template plan of action for them. 

It would be people tuning into their own God-given intuition around His foods versus man’s foods and their body’s own reaction to each of them. 

It would be a turning point where empowered, educated people would decide FOR THEMSELVES what they need to do in small, daily, realistic steps to create lifestyles of wholeness and happy eating and fullness in food choices.

It would be entire families affected in a positive way by mom’s (or dad’s or Grandpa’s or Grandma’s or...) determination to get off the diet/quick fix/fad bandwagon and begin changing their thoughts, their choices and their health outlook - one day, one change - at a time.


If you can relate to this and you are ready to get off the dieting Merry Go Round…

Here’s 3 steps to get you started...for you to get your FRESH START!

DECIDE

That the quick fix of a diet plan or fad product is no longer an option for you. That you will take a new road for your weight loss and health goals from now on. The “high road” of making healthy DAILY LIFESTYLE CHOICES that will often feel difficult, even lonely. That you won’t turn back to the “old way” of shortcuts, extreme restrictions or quick-fix solutions even if you grow frustrated or feel stuck at times. That you will view your healthy living as a JOURNEY you are on, not a DESTINATION to arrive at. 

Decide to stop using “numbers” to measure your success (sizes, pounds, calories, etc) but that you’ll measure success by looking at your own behaviors and decisions instead. That you’ll count it a success when you drink more water, eat more FRESH foods, move your body more, instead of just “losing weight” or “dropping sizes.” 

Determine that you’ll give yourself GRACE for the entirety of the journey, not just for today. Decide that this is the new way for you, and no quick result promised from someone else can sway your decision to make healthy, wholesome choices everyday for lasting wellness.

DESIGN…

…your lifestyle to be based around your needs, your tastes, and your intuitive guidance that God divinely put inside you to lead you to healthy choices through built-in signals and thoughts. Choose foods that nourish your body, are fun to taste and experience, and fulfill you - but are whole, fibrous, good-for-you foods that God created for sustenance.

…your life to fit in the necessary active movement your body needs to work correctly, remove waste, build muscle and shed unwanted extra weight. Find exercise that doesn’t feel like another chore, but instead, feels fulfilling and energizing and even fun. Find something to do everyday that you look forward to and want to actually do.

…your lifestyle to find time for rest and relaxation. For self-care that is refreshing and fills you back up. Make time to sleep, nap, rest. It takes retraining your mind, many times, if you’ve been on a go-go-go pattern for some time. Your body needs for you to create time for it to rest. 

…the daily habits and thoughts that will support your health for a lifetime. Drinking water, adding in supplements, exercising, eating well, detoxifying your environment and body, de-stressing, rest...these are all necessary for your health. Necessary for the long-term. But you’ll have to intentionally design the time and structure to support them.

DECLARE

To yourself, to God, to others - that this is the NEW WAY you live your life. 

Put up a vision board, journal your intentions, start adding accountability to your journey (like a support group, a workout buddy or a health coach.)

Pray over your efforts, your determination, your commitment. Ask God to help you stick with your commitment when the going gets rough (spoiler alert: it always does at some point.) 

DECLARE that you will pursue God’s best for you (Matthew 7:7) in the foods you choose to enjoy, the movement you choose to prioritize and the thoughts you choose to embrace and focus on!

DECLARE that God has a purpose for your life (Jeremiah 29:11) and it will take a healthy body and mind to fulfill it.

DECLARE that you will live and not die (Psalm 118:17) and that your daily habits and choices will support this promise.

Isn’t this an exciting beginning to your new mentality and way of living?

These are just the first 3 simple steps to your FRESH Start - there’s much more to step into once you begin seeking the answers to your healthiest life.

We want to support you in your healthy-living journey - be sure to keep checking this blog for helpful posts, our Facebook page for daily inspiration and tips - and you can always reach out to us here.

Won’t you join us?

You’ll gain lifelong healthy living support from me (Coach Bess) and a gracious atmosphere of warmth with your peers around this journey you are on! YOU ARE NOT ALONE in wanting to pursue God’s way to get healthy for LIFE ...it’s time for your FRESH Start!

Tips for Healthy Holiday Eating

It’s a common concern that: we’ll gain extra weight during the holidays, as we tend to consume more food, especially food that isn’t the healthiest, during this season. AND that we’ll get sick, as we notice more people “under the weather” this time of year.

Never fear! I’m sharing some helpful tips to combat both concerns - and it’s easier than you think to stay healthy this holiday season - through your food choices!

As we enter the holiday season, let’s do our best to watch these 3 areas of our eating:

1. Portion sizes (see this post for more on what food serving sizes are healthy for us!) - eating less of the unhealthy stuff

2. Adding in the fibrous, healthy, FRESH foods that are nutritious and help crowd out the unhealthier choices!

3. Making small changes to our traditional family faves to boost our nutrition and lessen negative impact!

Here are some tips for healthy holiday eating:

1. If you are hosting holiday parties or dinners, try to cut down the amount of empty or fattening calories in your dishes without compromising the traditional flavor and quality of it. For example, in a recipe that calls for heavy cream, you can replace part or all of it with almond milk, coconut milk or even half and half. You can choose dishes that use broth in place in heavy butter or creams, try making veggie sides with flavor from fresh herbs, garlic, olive oil, sweet onions and sliced almonds instead of too much butter or bacon.
   
   

2. When you plan your meals, make sure that you include lots of fruits, vegetables, whole grains, lean meats and use less dairy or processed food. Pay attention to the label and make sure the ingredients contain low amounts of sugar. Minimize the common over-use of butter, cheese and whipped cream on your recipes. Fix dishes instead that use citrus, herbs, onion, and garlic as the key flavoring. You can still serve and enjoy appetizers without worrying about eating too many calories, just opt for fresh fruit skewers dipped in dark chocolate, or fresh vegetable sticks with hummus or guacamole, healthy seed crackers with shrimp cocktail.
   
   

3. Instead of serving vegetables or casseroles that are over-cooked and smothered in heavy gravies and sauces, include simple vegetable dishes that are simply oven-roasted, steamed, sautéed or lightly cooked. They are SO tasty when broiled in the oven! And it’s easy to load up on healthy fiber with these whole foods as a bulk to the meal, instead of the commonly served other choices that tend to hold more unhealthy fat, sugar and calories.
   
   

4. You can come up with healthier versions of your favorite holiday dishes by simply replacing some ingredients with alternatives that contain lower amount of calories. Instead of adding butter, you can use chicken stock or olive oil when cooking veggies. For baked goods, you can make use of low-sugar yogurt, applesauce or coconut oil instead of traditional oils and heavy ingredients. For dessert, opt for a healthy pumpkin or sweet potato pie with non-fat evaporated milk and topped with homemade, lightly whipped cream. A simple crustless apple crisp is a delicious option, as well, and still a sweet choice, even when using reduced amounts of sugar in them!
   

By following these tips for healthy holiday eating, your favorite holiday dishes will still be on the table, but pack less punch for our middles!

LAST TIP: Make the holiday meals a time of not just enjoying food, but focusing on friendship and family as well! Enjoy a cup of tea or coffee together, play games, look at lights, and just bond!

Try these tips, so you, your family and your guests can just enjoy the foods you prepared without worrying about their diets, and bring the attention back to enjoying the time with each other!

Making Thanksgiving dinner and want FRESH ideas for a healthier version? Read this helpful post from Coach Bess on how she makes hers!

Portion Control - Real Serving Sizes

Portion CONTROL. 

Mindless eating is one of the top reasons we struggle with the magnitude of the obesity epidemic we face in our country today. The expansion of our middles in the last few decades directly reflects the increase in the size of our plates and portions. It’s time to rein it in.

We now know that for many of us, habitual over eating is actually a “food addiction.” It is real, comparable in nature to any other substance abuse. The problem is that we need food to survive and the avoidance or weaning tactics used to deal with other types of substance abuse is not realistic in this case as a recovery method. This means, then, that to win the battle around food and its priority and purpose in our lives, it has to be fought in our minds and hearts. 

It has to be battled hand in hand with surrender to God and His better way, and the invitation by Him to renew our minds completely around our relationship with food.

If you struggle with over eating or controlling portions, remember that there is no need for shame, guilt, or other negative feelings directed toward yourself because of this struggle. 

Just like all the other issues we each face in our behaviors and habits, this particular one is another opportunity to re-evaluate where you currently stand. Ask God to take any feelings you may have of your own inadequacy, and replace them with the knowledge of His ability. Remember who you are to Him, you are His marvelous reflection! He wants you to be healthy and whole.

Now let’s move on to the “how” of cutting our portion sizes down and learning what a serving size really looks like!

We hear a lot about this topic in the health arena – but do we translate the information out there into how much we eat every day? 

Despite the vast amount of knowledge available to us on portion sizes and types, many of us are not following these very simple instructions in our diets. By applying this one change to our family nutritional habits, we would see a quick and noticeable difference in our weight and health! 

Here is some valuable information to help you decipher how much food you should (or shouldn’t) be eating every day.

According to the USDA, here is a general idea of what ONE portion is in each food group:

Breads, pasta, cereal, cooked grains

• 1 slice of bread (looks like a CD case)

• 1/2 a bagel (the size of a hockey puck)

• 1 cup cereal (looks like two hands cupped together)

• 1/2 cup cooked grain or pasta (one cupped palm)

Fruits

• 1 piece of fresh fruit (the size of a tennis ball)

• 1/2 cup cut up fruit, raw, cooked, frozen, or canned (looks like 7 cotton balls)

• 1/4 cup dried fruit (1/2 cupped handful)

• 3/4 cup 100% fruit juice (5 ounces or so)

Veggies

• 1/2 cup cut up veggie, raw, cooked, frozen, or canned (looks like the bulb part of a light bulb)

• 1/2 cup cooked, canned or frozen legumes

• 1 cup leafy greens (2 handfuls)

• 3/4 cup 100% vegetable juice (5 ounces or so)

Meat, chicken, or fish

• 3-4 ounces (looks like a deck of cards or a checkbook)

• 1 egg

Dairy

• 1 oz of cheese (looks like 2, 9-volt batteries)

• 1/2 cup ice cream, cottage cheese or pudding (one rounded scoop)

• 1 cup milk or yogurt

Nuts 

• 1/3 cup (a small handful)

• 1 tbsp nut butter (size of both your thumbs)

---

For a chart of serving sizes, click here!

---

Another important thing to establish is what is a portion size versus a serving size? 

The difference between the two can be so confusing! Being unclear on this is one of the reasons many of us end up eating much more than we should – we haven’t mastered really knowing “how much is too much!”

Let’s see if we can clear this up:

A portion is the amount of food you put on your plate. 

A serving is a specific amount of food defined by common measurements. 

For instance, a pancake “serving” is 4 inches, but a typical portion you might eat is 6 inches — or almost 1 ½ servings.  In liquid measurements, a serving is 8 ounces. Often, though, we pour double that amount, and don’t even think twice about it.

One way to combat unknowingly eating or drinking too much at one time, is to use visual cues for portion sizes – for example, a serving of fruit is the size of a baseball, one serving of cheese is the size of four dice, a computer mouse represents a serving of pasta, a deck of cards is the size of one serving of poultry or fish, and a hockey puck represents one serving of whole grains like rice.

Something else to watch for is plate size - plates used to be about 6-8 inches in width, encouraging the perfect amount of food portions per plate.  Nowadays though, “dinner” plates are more like 10-12 inches around, and encourage mindless amounts of food for our meals without us even realizing it!

A good idea is to put those larger dinner plates away, and pull out the salad or lunch plates. This visual cue will go far in halting overeating.

These simple strategies combined with the application of God’s Word in renewing your mind around portion control will bring powerful freedom and change in this area in your life - if you are interested in tackling this topic and more around the way you eat, grab a copy of our FRESH Start Workbook - we cover this in great detail with helpful aids in that book!

Top 10 FRESH Protein Foods {and How to Eat More!}

Why are proteins so important for your health?

Each cell in our body holds protein and we cannot live without it. Protein sustains our bodies by building and repairing tissues, and is an important part in the building of muscles and bones.

As Dr Mark Hyman explains - “Protein provides us with the building blocks of life—helping us make muscle, connective tissue, hair, blood, enzymes, neurotransmitters, and more. Clearly, it’s important that we’re eating enough of this essential macronutrient if we want to feel strong, energized, and healthy.”

OK, So how much should I be eating?

In recent years, an unbalanced view of protein has developed, partially due to the numerous fundamental diets that have risen in popularity, touting a diet of high protein as necessary for everything from bodybuilding to weight loss. It’s important to note in this article that here at FRESH Start, we are neither a diet nor a fundamental fitness plan - we believe in balance, individual intuition-led eating, and eating the amount of protein that YOU NEED for your particular goals and needs!

That said, there is a “suggested range” of daily protein intake that we need for just “normal living” …

- now, this is obviously for those who are either somewhat sedentary or not aggressively working out.

(So this would be different from someone who is bodybuilding, working out an hour or more daily, or even, like in my case, is deficient in protein due to a chronic illness, etc)

The general idea is that we need 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman.

(Above paragraph taken from this article on Healthline. com)

No matter the amount you choose to eat for your needs, it is a good idea to eat it in small amounts throughout the day, as protein is a filling nutrient.

Combine Food Groups for better Results!

“Food combining,” or including some type of protein WITH healthy fibrous foods and a healthy fat with every meal or mini-meal is powerful for your nutritional needs. It’s been discovered that this helps the body to properly break down the food, and absorb more of the benefits, as well as stabilize our blood sugar levels.

Carbohydrates from our foods provide the fuel and energy we need. Proteins are the building blocks of our cell structure. If carbohydrates are not available, the body will burn through the proteins and not ingest and put them to use properly.

The goal then, is to get more protein-rich foods in your body, more often, along with the other major food groups at the same time for optimal digestion!

Here’s a list of our top protein-rich foods, the nutritional benefits they contain, as well as ideas on how to eat more of them!

our top 10 FRESH proteins:

1. Chicken Breast

a 3.5 oz. chicken breast contains 30 grams protein - wow! - but they’re also full of phosphorus, an essential mineral that helps your teeth and bones, as well as kidney, liver, and central nervous system function

• add grilled chicken to your salads

• grill chicken and mangos for a yummy lettuce wrap

2. Salmon

high in essential fatty acids, and contains one of the highest protein loads in an animal protein - but also rich in B vitamins and selenium, 2 of the vitamins your body strongly needs for mental health

• bake it, broil it or grill it & serve with grilled veggies and rice

• pull apart leftover grilled salmon and make these easy, protein-packed salmon-and-quinoa patties!

3. Eggs

versatile source of protein, rich in B-complex vitamin choline, which reduces inflammation

• prepare a yummy omelet with veggies sauteed in a tsp of healthy fat, like olive or coconut oil for a power breakfast

• keep a few boiled eggs in the refrigerator - add to salad or for a quick sandwich snack

4. Avocado

as well as lean protein, contain excess of 25 essential nutrients for your health, including vitamin A, B, C, E, & K, copper, iron, phosphorus, magnesium, and potassium AND is a healthy fat!

• add sliced avocado to any sandwich or salad

• serve sliced avocado along-side scrambled eggs
  

5. Beans & Legumes

high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Helps with weight management and to decrease the risk of diabetes and heart disease

• Make homemade hummus out of chickpeas

• Add to salads or toss with veggies

• Add black beans to taco meat
  

6. Greek Yogurt

high in protein (2x as much as regular yogurt!) has less lactic acid than other dairy, which makes it easier to digest and truly absorb the nutritional benefits to your body. (People who can’t digest other dairy can often digest Greek Yogurt with no problem.)

Greek Yogurt contains live microorganisms, or probiotics, which are good bacteria that we’re often deficient in. They are healing to your gut lining and help improve your immune system, and even, help reduce side effects of antibiotic treatments!

• add 1/2 cup greek yogurt to your morning smoothie for a balanced, whole-food protein boost instead of processed powder

• stir 1 Tbsp chia seeds into 1/2 cup as an energy-giving power snack

7. Nuts and Seeds

(example: Almonds, Cashews, and Chia Seeds)

As tiny as these nutritional powerhouses are, they contain a large amount of vitamins, minerals and fats in addition to digestible protein for your body’s needs! The fats in them are the right kind (in moderation of course) and help keep down inflammation, maintaining the normal structure of every cell in your body.

• Sprinkle a tablespoon of chia seeds or ground flaxseed over a yogurt parfait or in your daily smoothie for an energy boost!

• Pre-portion 1 ounce of raw, lightly or unsalted nuts like almonds, pecans, walnuts or cashews into little bags for quick grab and go power snacks!
  
  

8.Sirloin Steak

good source of protein and other vitamins and minerals such as  B12 and Zinc

• serve in a quickie stir-fry with broccoli, green onion, soy sauce, & cooked brown rice

• try it just seasoned and grilled with a baked sweet potato
  
  

9. Ground, Lean (93/7) Turkey and/or Beef

not only super high in hefty protein, but low on the “bad fats” and nutrient-packed with iron, other minerals, and vitamins B12 & D

• grill patties and serve on a whole wheat bun or pita piled with veggies

• make a low-sodium taco mix with black beans and sweet corn & serve in tacos al carbon (warmed, not fried) or over a lush green salad
  

10. Quinoa

contains all 9 essential amino acids (one of the only foods that does!) and is a great source of riboflavin

• quinoa-stuffed vegetables

• try it with maple syrup and nuts for a yummy breakfast or snack

• spoon over a spinach salad for added crunchy, chewy vegetarian protein!

It just takes a little planning and creativity to include more of these lean proteins in your daily diet!

The possibilities are endless!

Share some of your favorite ideas and recipes for these foods by commenting on this post or visit us on our Facebook page to share!

Healthy Swap - Replacing Pasta with Healthier Options

We’ve been making small changes every week here in the FRESH Start Community in our #52weeksofhealthyhabits Experience and this week, our step was to Swap Out - buy and cook a veggie, quinoa or whole grain pasta for the ole plain-white version. You can join us in this FRESH, fun experience (free!) by clicking on the pic!

So what’s wrong with the white pasta we’ve eaten for years, anyway?

Well, it turns out, plenty.

In a nutshell, it’s nutritionally empty, turns into sugar once inside your system, and can actually be inflammatory to many who struggle with autoimmune, chronic illness, gut issues and food sensitivities. And with the vast variety of options now available, you are sure to find a better option for your family to continue to enjoy pasta!

Maybe you can relate…

“I have picky eaters in my house, I’m afraid they won’t like the healthier options.”

I can certainly relate! There are a couple texture-sensitive eaters in my family as well - but we’ve found that if we keep trying different versions, prepared in different ways, we can move past the distaste and find options that can be a regular go-to in our family meals!

One tip for picky eaters…

is to try different shaped pasta (for instance, in my family, they prefer skinny noodles, like thin spaghetti) AND to cook it al dente (cook until JUST done, prevents mushy texture.)

More Veggies From Pasta?

That’s right! You can add healthy fiber through vegetables into your next pasta dish with this light option - Veggie Pasta. There are many shapes available to cook with! My family didn’t even realize they were eating veggies the last couple of times I served this pasta in a FRESH side dish!

Eating Gluten-Free?

For a light, delicious gluten-free option (that doesn’t get gooey when cooked al dente) - this particular pasta is made from Quinoa, Brown and White Rice and Corn Flour. This brand makes a variety of pastas, including Penne, Macaroni Elbows, Thin Spaghetti and more.

Whole Grain is Still Great

Unless you need to be eating gluten-free for specific health issues, you can still gain a nutritional benefit from whole wheat pasta. Tip: make sure the brand you buy has this Whole Grain “stamp” on the packaging.

Bean threads are a fresh n’ fun option

Affordable, too!

Bean threads, made from mug bean starch, are an easy, healthy way to enjoy a lettuce wrap, or Asian-flavored dish. I serve these well-marinated in teriyaki or low-sodium soy sauce, as they are quite bland in flavor and need a flavor boost.

Rice noodles - light and fresh!

Another light option is rice noodles - these are literally made from two ingredients: rice and water. I use these healthy pasta-replacements in this spicy, delicious recipe.

What do you think of these suggestions?

Have you tried any of these alternatives yet?

Joy in us in the (free and fabulous) FRESH Start Club and tell us what’s your favorite swap out for plain white pasta.

Which Diet is Best? (Or How to Eat for Your Health!)

As a longtime health coach, I get asked a lot…

Is veganism or vegetarianism the BEST way to eat for good health? 

Is Paleo or Keto better? 

Is intermittent fasting the way to go? 

Would you suggest following the Whole 30?

What about Weight Watchers or South Beach or Nutrisystem or AIP or DASH?

(I know, there's a LOT of 'em...and I only JUST started naming diets from the looonnnggg list available!)

Here’s what we DO know about this…

… from years of research - both reading, studying and working with hundreds of people as a health coach! AND from our own tested and real-live experience...

The BEST way of eating FOR YOU is a way that is:

#1 SUSTAINABLE

Meaning you can realistically continue to eat that way through all of life's crazy up's and down's! Following this one idea eliminates most strict diets that effectively "ban" one or more entire food groups (ie veganism or Keto)

...sustainable usually = well-balanced

#2 PERSONALLY BENEFICIAL

…meaning eat the way that FEELS GOOD to your body and brain (ie you have increasingly more energy, lifted brain fog and your intuition agrees with it) 

One way to gauge this is to do an "elimination plan" for a few days...first, remove ANY commonly offensive foods like sugar, caffeine, meat, dairy, gluten etc... then, journal your body's reactions when you reintroduce each food group (be sure to re-intro one food at a time) 

#3 Full of FRESH & WHOLE FOODS

…no matter which specific plan you choose to follow (or even if you are just following your own wisdom and intuition, which is often a powerful plan!) Please choose FRESH FOODS first! 

So even if you're cutting back on meat or even going towards a plant based diet, make sure to choose fresh foods.

If you are working to cut processed carbohydrates and even some of your grains out, make sure that the rest of your choices are as fresh and whole as possible. 

There's an interesting common denominator that I have found about these diet plans in my latest research for the new book I'm writing for you guys....and it's that although the diets are NOT found to be sustainable for a huge majority of participants, the CENTRAL ELEMENT that IS working within all these diets, is that people are more intentionally choosing fresh and whole foods, improving their health in the long run.

Interesting, right?!

Eating FRESH matters! And it's sustainable and balanced and easily customizable to your own intuitive wisdom and personal lifestyle needs!

Talk to me more about this either here in comments or in our warm, supportive community FRESH Start Club (there’s no cost to belong to the Club and we’d love to have you!)

For a quick-glance at an eating plan that is sustainable, personal and balanced for life - grab your copy of the FRESH Start Can-Eat List here or click on pic below!

10 FRESH Ways to Add More Veggies to Your Family’s Meals

A common problem many of our community members face is making sure they are getting enough vegetables (and fiber) in their diets. Especially for those with picky eaters in the family, this can be a big challenge in eating a well-balanced diet plan long-term.

The minimum amount of vegetables we should all be eating each day is 6-9 servings and yet so many times we don’t even get one or two in there. Adding veggies to your diet is easier than you might think - we’re giving you some realistic ideas that even the busiest family can use.

Here are 10 ideas you can try to get your family to eat more vegetables!

Plan & Prep Ahead of Time – Sometimes, it’s feeling like we have NO time (or energy) during the week that’s an obstacle to eating enough vegetables throughout the day. Take just a few minutes before the busyness of the week even starts, and make an effort to prepare veggies for quick use during the week. (Visit here for the convenient + free guide from Coach Bess on planning your weekly meals!)

Cut up and package your veggies in bags or containers ahead of time.

At meal time, pull them out and enjoy them with hummus or in a quick wrap. Or, make meal time easier with ready-cut vegetables, easily throw in a salad or cook into a dish. Another idea is to pre-bake or roast a pan of veggies and place in a glass storage container. Pull them out and reheat easily for a wonderful side dish later on!

Low-Sodium Soups – Many people don’t eat vegetables because they can’t get past the consistency of them. Try sipping your veggies in soup form by first cooking, then pureeing them into a soup. Or, you can make a broth-based version and cook vegetables to your desired personal texture. Make your own soups or look for low-sodium versions at the store. Tomato, Garden (mixed) Vegetable or Broccoli soup are just a few choices in a large array of them!

Don’t be Afraid to Try New Things – Once a week (or even month), pick a new vegetable you’ve never tried before. You can add it to a favorite recipe you already make or look for different ways to cook it. Even if you don’t like some of them, keep trying! I’m willing to bet you’ll find 1 or 2 (or more) veggies you DO enjoy!

Brighten Things Up – Add vegetables with lots of color to your plate, especially salads. Here are some colorful veggies that taste great and are full of vitamins and minerals your body needs. Liven things up a bit because when your food LOOKS good it tastes better too. Here are a few colorful ideas:

• Acorn Squash

• Red Cabbage

• Cherry Tomatoes

• Sweet Potatoes

• Black Beans

• Red, Orange, and Yellow Bell Peppers

• Radishes

• Watercress

Save Time – Fresh or frozen vegetables can be cooked quicker in the microwave if time is an issue that stops you from eating more veggies with dinner. You can steam them by adding them to a bowl with a bit of water for a quick side dish to any meal. Frozen veggies (make sure the label is the veggie ONLY and not other things added) are a great option when fresh is too costly or just not available.

Order Extra When Eating Out – Instead of a fried side dish or appetizer order a second veggie side or small salad when dining out.

Eat What’s In Season – To save money and get the best tasting veggies, buy and eat specific veggies when they are in season. Sprouts, Trader Joe’s and Farmers Markets often have a fresh selection of seasonal choices. Your regular grocer should as well, and often has organic or locally grown to choose from, sometimes at same or similar price.

Fresh is Best, but Frozen Is Good Too – If you can’t find fresh veggies or have picky eaters who prefer canned over fresh, meet them in the middle and buy frozen. Peas, corn, spinach, broccoli, snap peas, and even cauliflower rice - as well as other frozen veggies - are great additions to lots of meals and make for quick and easy side dishes.

Canned Veggies – While not the best choice, (always choose fresh or frozen first if possible) there are some canned veggies such as tomatoes, beans (kidney, garbanzo), etc. that are FRESH Start-approved to use in meals. If you’re picking battles and it means the only way to get vegetables into your family’s bellies, go for it. Just remember to buy reduced, low or no-sodium (salt) and rinse beans well before cooking!

Play Hide & Seek – Or just “hide!” If you’re like me, you’ve got picky eaters who sometimes just refuse to eat vegetables. It’s fun to find ways to hide them in foods they do like to eat. Examples are Smoothies, spaghetti sauce, chili, & muffins.

You don't have to try all of these at once. Pick one or two and begin putting those into action - small steps create lasting results! Before you know it, your body will be asking you to eat even more and you can add a few more ideas from the list.

Need some new ideas on how to make meals with more vegetables?

Here are a few quick & easy ones we think you might like:

Healthy Vegetable Side Dishes

How to Make Greens 3 Easy Ways

Grill Your Veggies for Healthy Benefits + Recipes

Then join the conversation in our FRESH Start Club and {free} #52weeksofhealthyhabits Experience for more good stuff on this, and other healthy-lifestyle small steps!

It's A Junk Food Jungle Out There {And How to Get Out!}

Common junk foods like most chips, snacks, sodas and sweets are the obvious offender to a weight loss goal and healthy diet…but what about those hidden food traps? There are so many! The deception is everywhere...from foods that are blatantly, falsely advertised as healthy, to everyday choices we thought were great options, but as we learn more and more about this, we realize they aren’t.

An even greater crime is that food marketers target kids!

Most children’s commercial foods have more added sugar, food coloring and additives and preservatives in them than they do nutritional benefits! Oh, like fruit juices. Orange, apple, grape…UGH – read the label! Huge sugar boobie traps.

Take fruit snacks as another example: there is not a fleck of fruit in them! Yogurts are another “Whhaaaatttt? I can’t believe it!” food. Watch those added sugar amounts, and check the nutrition amount...then choose the lower-sugar version, you can always flavor it with fruit, honey, or stevia on your own.

Beware of the bountiful amount of unhealthy foods our “wonderful” manufacturers offer us, even (and maybe especially) the ones marketed to those of us watching our diets and food labels. They are not always what they seem to be.

There is so much more about this in my book, FRESH Start for Health - where I share in a refreshingly simple and grace-based way…it’s a Junk food Jungle out there, but we’ve got a way to hack through and get out!

*Junk Food Jungle - How To Find Your Way Out*

Sometimes maneuvering the grocery store aisles without derailing the FRESH eating plan brings more stress than the thought of teaching your teenager to drive! (Pulled completely from personal experience here LOL!)

We head straight to the veggie & fruit section, only to run right into a stand FULL of candy plopped right in the middle of the bananas and pineapples (and some of it is disguised as NUTRITIOUS!)

We avoid the chips and crackers aisle just to find them screaming at us from a corner stand at the seafood section! Yes, it is a Junk food jungle and no one is safe from the false labeling & marketing slogans that convince you that kind of food is actually good for you (when many times, if food has a label, it isn’t!)

So how to get out of the grocery store (errr Jungle!) without too much harm?

First matter of business has to be setting yourself up for grocery shopping success before you leave the house. {Chapters 6 & 7 in the above-mentioned book give the low-down on exactly how to do this! My mission - and I DO choose to accept it - is to help you eat FRESH and get out of the junk food jungle!}

Part of the survival plan at the market is to go in with your armor...your shopping list!

Make a meal plan, and then put together your shopping list for that plan - before you ever leave your house! {Need an example of a family-friendly meal plan that is FRESH food to follow?}

One of the best ways to get out of the Jungle and still be on track is to always use a list, and always eat healthy before you go! Another tip if you truly struggle with temptation and need to pull back for a bit - use the new “pick up” services that most stores now offer. Win-win.

Here’s the TOP 5 sugar traps to watch out for in the store:

1.  Yogurt (especially the squeeze kind) – contains 15-27 grams of the white stuff (added sugar) per serving. Read closely also to see HOW they are sweetening the yogurt, and how many ingredients are in it. Try to purchase yogurt that lists 5 or under ingredients and have ideally less than 10 grams of sugar per serving.

{FRESH Fix: Get low-sugar OR plain Greek yogurt instead and flavor with fruit, honey, etc – try to stick to under 7 grams per serving. The kind I buy my kids uses Stevia as the sweetener}

2. Cereal – This stuff is BAD…and it’s tough, because our kiddos think it’s GOOD. There is an entire aisle in the store with boxes and bags of it for a reason. (Demand!) However, when each “serving” of cereal is between 11-23 grams of sugar and kids usually eat 2 or more servings PER meal, we have a problem! Add in the milk, and its 11 grams of sugar PER 8 ounces. OUCH. Plus, there’s hardly any nutrition at all in this “food.”

{FRESH Fix: Choose homemade low-sugar granola instead, or whole grain varieties of store bought. Try to get away from cereal as a staple and turn it into more of a treat - only serving it on rare occasions.}

3. Juice boxes and other “kid-friendly” sugary drinks – There’s not enough nutritional benefit to these drinks to justify the sugar and chemical content, no matter what the package marketing says. Just steer clear of the TWO AISLES of packaged drinks in the store altogether.

{FRESH fix: Make homemade teas and real-fruit-infused water instead, there’s many varieties that are TASTY and with low to no sweetener! Try fruit-infused waters with fresh mint, and healthy homemade iced coffee drinks. We also occasionally have Truvia-sweetened PURE Crystal Light drinks. It’s a great treat choice, and is a “better” choice than aspartame-sweetened ones.}

4.  Granola bars and commercially prepared “breakfast” foods – Watch out! The 13-30 grams of sugar PER SERVING in these marketed-like-they’re-healthy choices will spike your kiddo’s blood sugar before the day even begins. Plus they contain little to no nutrition or, the nutrition found within is processed versions, bringing all kinds of complications with it.

{FRESH fix: Make homemade choices instead, or try these two FRESH Start-approved choices – Nature Valley Protein Bars (6 grams sugar) and Kashi (make sure to choose the under 10 grams sugar ones.}

5. Fruit snacks or roll-ups – there’s NO fruit in them. They are little expensive pieces of chemically-produced, gelatin-filled, sugar-laden blood spikers that do nothing for hunger but actually create a ravenous hunger driven by the spike in insulin in a child’s body. (Can you tell, I DON’T LIKE THESE at all!) They also promote dental cavities and other dental health issues.

{FRESH fix: Eat REAL fruit instead. Help your child rediscover what they LOVE about grapes, apples, bananas, kiwi, mangoes and dozens of other choices. Use creative and fun ways to enjoy them - make smoothies out of them that taste like ice cream, freeze the grapes, put fruit chunks on a kabob stick, cut pineapple into flower shapes, etc. Once you’ve helped their taste buds get reacquainted with fibrous sugar, they will begin asking for fruit again!}

Tell me in the comments below what your experience is in the Junk Food Jungle called the grocery store?

Is this an area you are working on changing?

Join the conversation in our FRESH Start Club for more about this oh-so-real challenge we all face!

How to Break off a Sugar Addiction

We all love sugar, don’t we? I do for sure! The problem is that as we continue to ‘love on’ sugar it quickly becomes a habit and THEN can become an addiction. For so long I thought I was crazy to think I was “addicted” to sugar. The truth is you and I are NOT crazy when we feel out of control of our consumption of sugar.

This week, we begin with a quick video where I share from my heart about our attachment to sugar – and how you may want to begin “breaking up” with it in your life!

Addicted to sugar...really?

Why am I addicted to sugar?

We consume sugar in more ways than just foods that we think of as “sweets.” We know that soda, candy bars and cake are made of sugar. We know that these are treats, these are things we don’t eat on a regular basis. These things are obviously low in nutritional value. But in today’s world many foods that are marketed to families and even directly to children are deceptively loaded with hidden sugars.

With this huge amount of sugar hiding in foods we commonly eat every day it is no wonder that so many of us are addicted to sugar.

The first step to tackle an addiction to sugar

The first step is simple yet cannot be emphasized enough. You must raise your OWN awareness of how much sugar you are consuming each meal or snack.

1. Look for SUGAR on the label and IGNORE all the other information there for now

2. Do some mental math…add up the grams in all the items you’ll be consuming for breakfast or a snack, in total

Did you know?

a teaspoon of sugar is 4.2 grams!

So if something contains 20 grams of sugar that is almost 5 TEASPOONS of sugar in that one serving! And pay attention to serving size. How many times do you actually drink just the 8 oz of orange juice?

What does this mean? How can we give ourselves a sugar reality check?

Back in the day when our grandparents were eating mostly whole foods and before packaged foods became the norm, their average sugar consumption was between 9-20 grams each day. Now the average American is averaging somewhere between 50 to 80 and 120 grams of sugar EVERY DAY. By comparison this is about 12 or 13 times our Grandparents consumption! And much of this is by accident. We’re consuming most of our sugar first from drinks {juices as well as the commonly known culprit soda and fancy coffees} and secondly, from hidden sugars in our foods.

{Have you noticed that diet mayonnaise, diet salad dressings and even spaghetti sauce has SUGAR as an added ingredient? It pays to read ALL labels to discover all the hidden sugar sneaking into our foods!)

No wonder we are sicker and struggling with so much chronic illness today! Sugar causes inflammation and wears down our immune system. The most current research even points to inflammation as the basis for most of our serious and troubling diseases including cancer, heart disease and even dementia & Alzheimer’s.

Before you panic that you no longer get to enjoy food…take it just one step at a time!

Start breaking up with our addiction to sugar

Today you’ve made a great start at becoming aware of how much sugar you and your family are consuming each day. You’re empowered to read labels and add up the math, along with a reality check about how things have changed in just a couple generations…since our Grandparent’s time.

Here’s a helpful tool to start tracking your sugar grams…

Download your own copy of the PDF by clicking on the picture! Track for 5 days and see what you find - then you can start reducing the sugar-laden foods where you see trends.

So now let me encourage you. Here at Fresh Start we believe in one change at a time. This way our changes become life-long healthy habits instead of just reactions to the newest fad about what’s healthy or good for us.

Your next step is to really begin to delve into educating yourself more about sugar. On our FRESH Start YouTube channel, there is a whole series of videos explaining all about sugar, sugar substitutes and how to withdraw off the large amount of sugar in the American diet.

Let's talk about this…

You’ll also receive so much more on creating your healthy lifestyle one realistic step at a time, by becoming a member of our free FRESH Start Club! It’s free, and the folks there are so warm and welcoming. Join us there and start taking your healthy-living journey one step at a time with friends.

A Healthy Gut Means a Healthy You

This guest post is written by our guest expert, Carl Mason, Fitness and Food Guru and longtime FRESH Start friend. Read on to learn this oh-so-important info about our guts and exactly how important it is to care properly for it, to ensure our overall health! You can find out more about Carl at the end of this article.

I say it often, “Your gut is the heart of your health.”

Just ponder that for a minute. Where does your body access nutrients that feed your cells? Where does nutrient absorption take place for your muscles, your brain, all your organs? Where are toxins isolated and expelled to prevent you harm? It all happens in the gut.

The gut is more than your stomach. It is a very complex, strategically functioning network that includes…

Your Mouth

Your mouth is the gateway to your gut. From the moment you smell dinner, your mouth waters and the digestive process begins. With every chew, the process continues as the enzymes of your saliva start to break down the food.

Your Esophagus

As you chew every bite, ideally 15-30 times, the food enters your esophagus where it is delivered into your stomach.

Your Stomach

Now that your dinner has arrived in the stomach, it is sterilized and the digestive process continues with the aid of hydrochloric acid. Meanwhile, the stomach’s enzymes process proteins and nutrients while the stomach churns this broken down food, called chyme, into a liquid.  

Your Small intestine

At this point, your brain gets involved and once it has decided that the food is properly broken down, it signals the release into the small intestine. This is where all those nutrients are absorbed and become the building blocks that keep you healthy.

Your Pancreas, Liver, Gallbladder

These three organs are now vital to the process. The pancreas secretes digestive enzymes into the small intestine that break down proteins, carbohydrates, and fats, while also producing insulin to help regulate your blood sugar. The liver, your protein building organ, produces bile, which is secreted into the gallbladder, that is then released, as needed, into the small intestine to break down fats. Now, this is a two way street as your small intestine then sends carbohydrates, fats, and other nutrients to the liver, where they are converted into protein and glucose, to be used as fuel for the body.

Colon and Rectum

Once the small intestine has done its job alongside these three vital organs, the remaining material is passed into the colon. Its role is to absorb all the water and electrolytes before passing any remnant waste to the rectum and out of the body.

It’s all very clever, wouldn’t you say?

It gets better. Within this entire network is something called your microbiome. It is essentially the atmosphere in your gut that is comprised of living microorganisms. And you feed it with every bite you take...either for good or bad. The trouble is, that the modern diet feeds the bad, and also kills the good.

All the refined foods filled with synthetic flavorings, preservatives, and additives are deadly to the microbiome. The lack of fiber, common in these foods, is yet another blow. Did you know that only 5% of Americans are believed to ingest the minimum recommended daily allowance of fiber considered good for your health? Five percent. That’s shocking, right? Yet, fiber is the number one nutrient that feeds a healthy microbiome.

So how do you make sure you are empowering a healthy microbiome and the fantastic health you are seeking?

Avoid Toxic Foods

Refined and processed foods are loaded with toxins that include antibiotics, glyphosate, and a long list of chemical additives, preservatives, and flavorings that replace everything that refining has destroyed. Every one of them is deadly to your gut health.

Avoid Refined Sugar and Oils

These, in addition to the negative effects of all the same toxins just mentioned, feed the bacteria that cause gas, indigestion, bloating, and chronic inflammation which throw a roadblock to your digestion and health.

Consume Prebiotics

You all know about PRObiotics but do you know about PREbiotics?

Probiotics must be fed in order to remain active and vibrant and that is where prebiotics enter the scene. They are, essentially, a plant fiber that your body cannot digest. They reside in your large intestine where they feed the probiotics to do their job.

Very simply put, eat loads of fiber from sources like activated whole grains, leafy greens, fresh fruit, and ample vegetables. I’d even consider a natural supplementation of psyllium husks taken first thing in the morning.

Consume Probiotics

You may be taking a probiotic supplement. Unfortunately, you are likely wasting your hard earned money. I know that is a frustrating statement to read. But don’t distress. There are very easy and far more delicious ways to get those much-needed probiotics.

Fermented foods...one of my favorite nutritional topics.

I know that word fermented doesn’t sit well with modern consumers. Yet, fermented foods have been a staple in cultures around the world for thousands of years. It has only been in the last 100 years that they have fallen from grace and nearly vanished from your nutritional health strategy. They were sadly replaced with pickles...vinegar based, shelf stable, pasteurized, pickles.

Properly fermented foods are loaded with billions of probiotics per serving which could be as small as a teaspoon. And they are alive, all natural, robust and ready to get right to work.

So what are they and how do you eat them?

Here’s my list…

• Miso

• Kombucha

• Kimchi

• Sauerkraut

• Shoyu Soy Sauce

• Pressed Salads

I realize this list may be foreign to many of you. It may even be daunting.

But these are all accessible, delicious and easy to include options.

Miso can be added to sauces, soups/stews or made as a simple broth to drink like tea.

Kombucha is a refreshing beverage while kimchi and sauerkraut are condiments in any meal.

Shoyu soy sauce is a traditional Japanese version that makes for great seasoning in grains or stir-fry.

Pressed salads are easily prepared at home with salted, sliced vegetable that you press underweight for an hour and then consume as a side to your meal.

In fact, here is my favorite pressed salad recipe:

Easy Pressed Salad

• 1 head napa cabbage or any other leafy green, thinly sliced

• 1 cucumber, thinly sliced

• 1 small daikon or 6 red radishes, thinly sliced

• 2 stalks celery, sliced thin on the diagonal

• 1/2 medium red onion, sliced paper thin

• 2 medium carrots, grated

• 1 teaspoon sea salt

• 1/4 cup brown rice vinegar OR umeboshi plum vinegar

Place all the vegetables in a glass bowl. Add the salt and mix well then place a plate over the vegetables and press down with something weighted like a brick, a thick book or rock. Press for 1 hour. Remove plate, and squeeze out excess liquid. If the salad is a bit salty, rinse with cool water and dry thoroughly. Toss with vinegar and serve.

Keep in mind, you can use most any vegetables you like.

As you explore these truly good probiotic eats, just beware that not all are created equally and selections such as sauerkraut must not be the vinegar-based varieties down your grocery store aisle. The authentic versions will be in the refrigerator section.

Be mindful of the quality and authenticity and you’ll get incredible benefits.

Now that you understand the basics of your digestive system and its function and have a simple guide to feed it well, you can begin to make a beautiful transition to better health.

Remember, you deserve great health. You were designed for it and every provision has been made to ensure it. It’s your time to thrive in health and it begins with your gut.

Happy eating!
~ Carl

ABOUT CARL:

Carl Mason uses the elements of nutrition, fitness, mindset, self-care and home health to create a lifestyle of health. He used these very tools 22 years ago to cure his “incurable” cancer following five years of chemo and radiation. Today, he is professionally and personally dedicated to sharing this blueprint with the world. Even his off-work hobbies reflect these values and passions. You can reach him through his powerful group at https://www.facebook.com/groups/lifestylebydsn/ or email him directly at carl.masonsbestlife@gmail.com.

How to Make Easy Elderberry Syrup

It’s that time of year when cold and flu season will be upon us and many times, it’s convenient to run out to the store and grab an over the counter medicine to treat fever, coughs, body aches and pains. It’s better in the long run, though, to boost the immune system naturally. Keeping the body healthy and less susceptible to those nasty germs and viruses is always a good idea!

How to Make Easy Elderberry Syrup

Elderberry syrup is a natural way to boost the body’s immunity because elderberries are very high in vitamin A, have more vitamin C than oranges and are high in quercitin (a powerful antioxidant). They are also a natural anti-inflammatory and have antiviral properties that can not only help prevent colds and flus but also help the body recover faster from these viruses.

You can find elderberry syrup in your local health food store already made or you can make your own at home with this easy DIY recipe which is more cost effective. You can buy elderberries at your local health market or buy them online from Amazon. It’s best to look for and use organic elderberries when possible.

Here’s how to make it…

Ingredients

• 3/4 Cup of Dried Elderberries

• 3 Cups of Water

• 1 cup Raw Organic Honey
  

Instructions

1. Bring water to a boil in a pot.

2. Add elderberries.

3. Reduce heat and simmer for 45-60 minutes. Let pot set for 15 minutes. Strain the elderberries using a fine wire strainer over a bowl.

4. With the back of a large spoon press down on the berries to remove as much liquid as possible. Squish the berries down to extract a little more liquid. Discard or compost elderberries unless you have another use for them.

5. Pour strained liquid back into clean pan and warm it over medium heat.

6. Add honey. Cook uncovered until reduced to syrup consistency. Let cool to a warm temperature and pour into glass Mason jar and store in the fridge (it will last several months!)

---

How to Take Elderberry Syrup

Adults: For prevention take 1 tablespoon daily during cold and flu season. Take 1 tablespoon 4 times daily if you have a cold or the flu.

Children: Take 1/2 – 1 teaspoon of elderberry syrup 3 times per day during a cold or flu and for prevention take 1/2 -1 teaspoon daily during cold and flu season.

---

FRESH Start Coach Sue Glashower of Busy Moms Living Well recently took us behind the scenes in her own kitchen as she made a batch of elderberry syrup! (Her recipe is slightly different, but the general idea on how to make this is the SAME, so it will still be quite helpful!)

Here is Coach Sue’s how-to video for our visual learners!

---

Of course, here at FRESH Start, we know that our healthy lifestyle is a whole-life process, and goes a long way to boost the body’s immune system and keep sickness at bay! So, eating FRESH whole foods while avoiding sugar and processed foods, continuing to move FRESH, and even keeping our Spirits healthy, work for our overall health … along with taking this syrup!

Let us know in the comments below if you use Elderberry Syrup in your holistic routine for whole-family health!

---

How to Have a Healthy Thanksgiving Dinner

As you gather around your dinner table this Thanksgiving, enjoying those tasty traditional dishes, and leave food-guilt behind – most of what you are about to eat is actually good for you!   

Here’s how to have a healthy Thanksgiving dinner:

Sweet potatoes – these babies are a super food, full of beta-carotene, which produces large amounts of Vitamin A for your body!  Vitamin A not only strengthens eyesight, but also your immune system!  The incredible amounts of Vitamin C, potassium, Vitamin B6 and fiber packed into this family favorite also benefit the body. 

The bad news is that adding sugar and too much unhealthy fat to this dish downplays the benefits – so try using olive oil in the dish instead of butter, and enjoy the natural sweet flavor instead of smothering the potatoes in sugar!

Pumpkin Pie - Full of fiber, beta carotenes, Vitamin C, potassium, and iron, this nutritious treat is almost all good!  Try making it with less sugar and low-fat evaporated milk for a healthier version, and you’ll have a dessert that is good for your heart, immune system, and eyes!

Stuffing – This dish can go either way, as some versions include too much butter and processed carbs.  Try making yours this year with whole wheat bread crumbs, and add in apple bits, nuts or seeds, and extra veggies; like carrots and squash, to add fiber and other nutrients to this traditional favorite! 

With the benefits from the broth and those nutrients combined, your stuffing now has more nutritional punch!

Sides – During the pre-Thanksgiving dinner rush in the grocery store, I noticed there were more shoppers in the fresh foods department than anywhere else in the store. The traditional dinner often includes collard greens, green beans, squash dishes, and brussel sprouts as filling and delicious sides. (I wonder if we eat more fresh veggies as a nation on this holiday more than any other day of the year!) 

What can I say? It does this health coach’s heart good to see this! 

These sides are loaded with multiple vitamins, minerals and fibrous benefits for our bodies – so good for us! Just try and keep the “additions” like butter and salt, to a minimum. Many of these selections can be broiled, sauteed or steamed and just lightly sea-salted or drizzled with a small amount of olive oil.

And let’s not forget the “star of the show” - the big bird!

Turkey – This main event is a lean protein, providing healthy benefit to your body without a lot of fat or harmful additives. It’s high in tryptophan, the nutrient that helps your body produce serotonin, which helps you regulate mood and sleep patterns. It also includes such necessary nutrients as the B Vitamins, folic acid, selenium, and potassium. It’s healthier to enjoy it skinless, and without a lot of additional fats, like butter, so try moisturizing it with olive oil, and “steam cooking” it in a bag in the roaster to keep it tender without the additional oils.

The nutritious benefits you’ll be getting from these family-favorite dishes are worth every bite. 

Enjoy them in moderation (always a good rule of thumb!) and your body will thank you for the added nutrients this delicious dinner brings. 

Have a wonderful and warm Thanksgiving holiday, everyone!

What IS Healthy, Anyway? {Hint: It's FRESH Food!}

There is so much information available now on eating and foods in the “health industry,” but there are also many differing opinions. 

Even the “authorities” are at odds with each other, all taking different sides of the healthy eating fence. The conversation often goes like this: Eat less fat; hold on, eat more fats!  Eat meat; no wait, don’t eat meat!  Drink less caffeine; well actually, go ahead and drink it! 

It can be mentally exhausting and leaves us asking the big question, “OK, what really IS healthy?

It is common that everyone WILL have differences of opinions, beliefs, and ideas about what’s truly healthy – that’s what keeps us interesting! The problem is; it’s also quite confusing! 

Especially in this area: knowing what to eat and drink, and what NOT to consume for better health. 

With the ultimate goal of better health for you and your family, I’d like to give you just a few tips to help you figure out what eating healthy looks like specifically for your family, and your needs!

1. Though opinions differ, some basic things remain the same!
   There are some things that we’ve been eating since the beginning of time, like whole, unprocessed grains, fruit, vegetables, lean meats, healthy fats – this hasn’t changed with culture, society, or fads! Be wary of the “latest and greatest” new product, “food” or drink. If they really are new, chances are, they’re also artificially developed or processed. An avocado has been an avocado since the Great Flood. It’s a good method to use as a measuring stick when deciding what’s “healthy” to eat or drink.
    
2. Balance is ALWAYS healthy!
   Going off-balance for the long-term is NOT! The problem with an extreme diet, plan or product (especially one that eliminates a whole food group or two!) is that a deficiency is bound to occur. A lot of times, it’s just not immediately apparent. Our bodies were designed with a specific need for all the food groups – the process of building our cells, which is replenishing what “life” takes out of us, requires all the proteins, nutrients, amino acids, vitamins, and minerals that those different foods (prepared different ways) can give us!
    
3. Is someone trying to sell you something?
   This is NOT to knock those who charge for things (we all gotta make a living!) but rather to get you thinking and examining the motives behind a celebrity endorsement, “doctor recommended” claim, or other less than truthful methods used to get you to buy that product or quick fix. Just ask yourself these screening questions before you buy based on emotion: Is this another “quick fix” or a step towards a true lifestyle change?

The vast amount of information available on this topic can be a benefit, but also tends to bring mass confusion. Once you figure out your family’s basic guidelines for what you consider a healthy lifestyle, you’ll be able to sift quickly through that information without getting overwhelmed.

Here at FRESH Start, we follow a simple guideline for healthy eating: the Mediterranean-style Food Plan.

Why? Because it's the plan most aligned with our simple values of FRESH foods, and a balanced view that includes all major food groups.

We teach realistic, balanced small steps in healthier habits to build a lasting lifestyle of health. 

For a beautiful handout on What’s REALLY Healthy, click here!  

This quick, easy to read, 3-page handout will help you pinpoint what foods you can, and should, enjoy for improved health!

Here are a few other articles we think you'll enjoy on this topic:

Best Healthy Cooking Magazines

How to Eat Clean

Cooking with Herbs

Cooking With Herbs - Making Health Taste Good!

Consuming a healthier diet doesn’t have to be doing away with tasty, vibrant foods and flavors. Herbs are the easiest way to use nature's ready-made flavor in your foods and keep them packed with healthy!

How to make foods using herbs as flavoring:

1. Change out commercial seasonings – Watch the for sodium, coloring and additives in ready-made spice mixes. Look for the ingredients to be only the spices on the label!
    
2. Don’t Overdo It!  Combining too many strong flavors in one dish is sure to overpower your taste buds, making your dinner less enjoyable. As a general rule, keep it to 2 or so herbs per dish. Here are a few can’t-go-wrong pairs: parsley & rosemary, cumin & cilantro, and thyme & basil.
    
3. Give your meat a powerful, natural flavor with fresh herbs – Bake or grilled chicken tastes great with rosemary, thyme, and cumin. Use peppercorns, bay leaves, and coriander seed with beef roasts.  Sprigs of thyme and chopped basil or oregano boost pastas.  Chop fresh herbs and sprinkle over meats while cooking. Want a stronger taste and smell? Add more fresh herbs just before serving!
    
4. Herbs Make Great Marinades, Pastes & Dips! – Here’s a tasty rub combination that’s sure to please. Mash garlic into a fine pulp and stir in olive oil, lemon juice, chopped parsley, cilantro, basil or other leafy herb of your choice. Sprinkle with a pinch or two of sea salt. Drizzle over your meat before serving to boost the flavor even more. 

5. Take a Trip Around the World! – Create ethnic themed dinners and combine herbs for dinners from around the globe. Please your palate with these combinations and create your own out of the endless possibilities.

Here’s a quick list of which herbs work best together:

Latin Dishes:  Mix cumin, crushed red pepper, coriander seeds, cilantro and a squeeze of lime to give it a zesty taste.

Indian Foods: Curry powder (combine turmeric and some of your other favorite flavors), paprika, and chili.

Middle Eastern Dinners: Parsely or cilantro, cumin, celery seed, cardamom.

German Dishes: Dill, parsley, and tarragon.

Italian Foods: Thyme, basil, fennel, garlic and oregano.

These are just a few of the many ways you can add pizazz to your meals and still keep them healthy. Packed with nutrients and healing elements, herbs actually make what you’re eating even healthier!

You can’t go wrong growing your own herbs, either. Don’t have the greenest thumb? No worries, herbs are one of the easiest plants to grow and they can fit in almost anywhere – in a small pot on the patio or even between flowers and plants in your garden.

I’m always up for trying something new and healthy! We’d love to hear some of your favorite blends and experiences with growing your own herbs – share your favorites or tips with me and our other readers here on the blog or over on Facebook in our free support community!

Preparing Meals Ahead: A Simple Guide

Preparing Meals ahead of time is a key to success with the Fresh Start for Health program.

Once you've pre-determined your meal plan, you can easily move into preparing pieces of your meals (or even full meals) ahead of time.

Not only does this making this a weekly habit continue to pay off in terms of saved time and money, but you'll be miles down the road toward your healthy goals as well.

One of the most frequent concerns I’ve heard from my coaching clients over the past several years is about "not having enough time" to meal plan. I think people assume that making time to prepare fresh, whole foods is a time-intensive project. I'm going to help break that myth with you right now!

“I never have enough time to make healthy lunches or chop all those veggies.”

“How am I supposed to find the time to make all this fresh food when I work and have little ones at home?”

“I travel so much of the month. Where am I supposed to find the time to make even these small changes?”

I'm here to tell you, YOU CAN DO THIS!

Coaching Tip: To start small, just choose ONE of the ideas I'm sharing with you here to start doing to improve the quality of your weeknight meals - just ONE! Then, when that ONE has become a habit, move to the next ONE idea and make that a habit! One new idea at a time - over time - soon becomes several ideas, and soon, you're following a whole new way of doing weeknight meals after a few weeks of faithfully applying!

If you follow this simple guide to prepare some of the items in your meal plan ahead of the week, you'll save yourself a LOT of stress during the week!

In our FREE Online Community I share specific points for how to prep ahead. One of the consistent reports I get back from my clients once they begin to DO this ACTION STEP is how much easier and doable eating Fresh is once they really dig in and prep portions of their meals ahead of time.

Here on the blog, I'm sharing a bit of the exact HOW you can establish this meal-prep healthy habit in your life! 

PREP AHEAD 101 with Directions:

Quinoa - 2x water as Quinoa, cook on the stove top at a rolling simmer for 20 minutes or in a Rice Cooker with a dash of salt

Brown Rice - 2x water as Rice, cook on the stove top over rolling simmer for 30-40 minutes or in a Rice Cooker

Steel Cut Oats - easy to make ahead for quick re-heat breakfasts! Here's the How To

Hard Boiled Eggs -Fill a pot with COLD water, lay eggs in the bottom, sprinkle in lots of salt—makes them more easily peel-able! Heat water to a boil, close lid and leave on a rolling boil WITHOUT REMOVING LID for 10 minutes. Remove pot to sink immediately, letting cold water run through to chill the eggs and stop the cooking process. 

Crock Pot soups or stews - SUPER simple to make ahead for two full dinners for a large family or a week full of healthy chicken, beans or beef main-dishes for a single person…the crock pot is a busy individuals life-saver when eating fresh! Try this plain shredded Chicken Crock Pot recipe to use creatively the rest of the week in dinners and lunches! I’d love to hear about your go-to crock pot meals in the comments below!

Veggie Prep - Make your own veggie tray or chop them up for healthy snacks. Chop up onions, tomatoes, cilantro and add a healthy dash of fresh LIME juice for an east fresh salsa. Chop root veggies ahead of time for a fast roasted veggies side dish any night of the week –place in a ziplock, add a dash of olive oil and herbs/spices of your choosing and shake thoroughly. Right before roasting in a 400 degree oven for 20-30 minutes the night of your dinner, give another good shake!

Grill Chicken and/or Salmon to use as the protein in the next 2-3 dinners. You can chop them up, or shred the salmon for patties later in the week. Toss the chicken into a salad, gluten-free pasta or sauteed veggies and brown rice as a quick stir fry.

Pre-Bake Sweet Potatoes and Squash for easy quick-energy sides you can re-heat and enjoy later in the week - here's a 9 minute video on how to do this! 

What do you think? Is this a realistic plan for you?

I’d love to hear about your meal-prepping experiences and frustrations.

What are your favorite make-ahead meals or dishes?

What day works best for you to do your meal prep…do you set aside a couple of hours on the weekend or weeknight? 

Share with me in the comments below!

Best Healthy Cooking Magazines

When I first started consciously cooking healthier for my family, I quickly found that I needed a flow of new ideas. 

The internet, with it's myriad of websites (like this beauty you are currently reading!) and resources (there's almost too many nowadays!) almost overwhelmed me into inaction.  Can anyone relate to "idea overwhelm?"

So, for my healthy cooking needs, I turned to the old friends I had been relying on for information for years...magazines!

From the time I was old enough to look at pictures, I have loved magazines. 

The smell, the feel of the slick pages that don't muss with my fingers, the pages and pages and pages full of vibrant colored-pictures, and the unending flow of up-to-the minute information - all packed into those wonderful little mini-books! 

To this day, I still squeal with delight when the mail arrives, and a magazine is cushioned between all the bills stuffed into our mailbox!

Today in this post, I'm giving you the breakdown of my favorite healthy cooking magazines. Hopefully you'll find that one or two of them suit your fancy as well!

Eating Well Magazine  

This is a monthly magazine that not only boasts dozens of new recipes and cooking tips each issue, but also publishes well-researched and easy-read health articles. I usually gain at least 2-3 new practical recipes from each issue (the reason it's not more is because many of them are just too complicated or involved to make my busy-mom list!) The well-rounded offerings from this magazine are great - whether your approach to healthy cooking is vegetarian, clean-eating, or any other type, this magazine has something you can use!

Whole Living Magazine 

This beauty of a magazine is from Martha Stewart's publishing, and is a great resource for those interested in the environmentally-friendly, sustainable approach on healthy cooking and eating.  It is also great for the whole-life aspect, as it teaches about greener living, including body care, home care, and more.

Healthy Cooking Magazine

I love the simplicity and focus of this magazine - "healthy cooking" is what it's called, so healthy cooking is what you get!  Fun recipe challenges and contests to enter, dozens of great recipes (from beginner cooks to gourmet!) and vibrant, easy-to-follow how-to's, this magazine is a close second place to my top pick...

...drumroll please....and now, my absolute TOP HEALTHY COOKING MAGAZINE!!!

Cooking Light Magazine

Where do I start?  This beautiful magazine is chock-FULL of clean and healthy, easy-to-cook, family-friendly, filling and satisfying recipes every month!  Want to make your comfort food favorites healthier?  You can find out how here!  Want to add some fast favorites to your family's collection? Now you can!  

There are also great shopping, meal planning, and cooking tips in every issue - all written to keep you happily cooking healthy for your family!

So there you have it, the best of the healthy cooking magazine best! 

Take your need to feed your family healthy, supply it with a steady flow of FRESH ideas and recipes, and you'll have one happy, healthy family! 

For more great resources like this to help keep cooking, eating and raising a healthy family, join us in the FRESH Start Club! Totally free and warm place with resources & support for step-by-step, family-friendly healthy living!

Grilling Tips for Your Healthy Summer

It’s summer, and do you find yourself stepping outside to do some outdoor activity and a stomach-grumbling, appetite stimulating, scent wafts your way from somewhere in the neighborhood? 

Yep, that’s probably me, taking full advantage of the weather and getting my grill on!

Are you ready to get grilling this summer and you just need a few great grilling tips?Grilling is my ultimate favorite summertime dinner activity.  Around here, it’s a way to get the whole family outside more often, as they run and play while I lovingly turn chicken, or arrange veggie-loaded kabobs, or place fresh-soaked cedar planks loaded with delicious fish over the hot burners.

I’m not sure what I love more, the scent of charring deliciousness, or the fact that I’m not standing, sweating over a hot stove during the hottest time of the year. 

There’s virtually no clean-up, and with the amount of cooking I do around this house with four kids, a hungry man and my own grown-up appetite, that’s important too!

I’ve discovered that just about everything edible known to man can be grilled, or roasted on a grill, or steamed in a foil packet, or slipped lovingly onto a skewer, or in SOME way, grilled!  Fruit, veggies, chicken, fish, seafood, lean meats, breads, and even lemons and spice bunches! It’s all game for the grill, it just takes imagination and inventiveness with those cast iron plates!

While I am by no means the top grill-expert (but alas, that title still belongs to the great Bobby Flay!) I have tried my hand at many a dish involving the trusty old grill, and I’ve gathered some great ideas over the years. 

So here are some of my top tips for making this summer a grillin’ success in your own backyard!

1. Use a gas grill – It’s mess-free, and much easier to manage the temperature as you cook your food.  If you prefer the scent of a charcoal grill, just add the cedar chip tray to give your food the desired smoky flavor.
    
2. Start small, start easy – If you are new at it, start with easy dishes, like chicken tenders or hamburgers to learn temperatures and timing.  As your confidence grows, add new dishes, like grilled veggies and steaks.  It’s smarter to learn how to grill with something lower cost and easy than the hard way with a $15 steak!
    
3. Mind the grill – While you are gaining your grilling medals, be sure to stay close to the grill, and check your food often (though you only need to touch or turn it once!) It’s not fun to get caught up doing something else and forget about the salmon, creating petrified dinner!
    
4. Think outside the grill – You’d be surprised what you can grill, or how you can combine different food groups, and still achieve deliciousness!  Fruit with veggies, veggies with fish, citrus with fish, chicken with fruit, the list goes on!  I’ve even seen grilled salad in some new recipes!

Keep it fun, make it inventive, and your family will stay full – and in such a healthy way – with your grilling skills this summer!  

Let’s get grillin’ together!  Share your pics, recipes, ideas and experiences with me on my Facebook page, Coach Bess, or in our free community, as I bring you grilling info all summer long!

Delicious, Delightful H2O

Why do we need to drink more water? 

Every day, your body “loses” water through various ways, like elimination, sweating, and other normal bodily functions. And that’s just one of the reasons you need to drink more.

Your body is made up of about 60% water and desperately needs fresh water to properly hydrate your organs and fluid supplies.

Digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature are all functions of your body’s fluids. Giving your body the necessary amount of water ensures that these vital functions operate the way they were originally designed to!

Ways Water Helps Your Body Stay Healthy

• Increases Energy – Water speeds up/enables good digestion to help keep you from the afternoon deep fatigue that so many suffer from.

• Flushes Toxins – Rids your body of pollutants that can make you sleepy or sick. This means less trips to the doctor.

• Keeps You Feeling Fuller – Trying to lose weight? Drink more water and you won’t be as strongly tempted to reach for those sugary snacks or chips.

• Plumps Cells to Enable Good Working Condition of the Entire Body – The stronger the cells in our body, the healthier we are. Water helps keep all the cells in the body strong and functioning like they should.

• Hydrates Skin Cells Improving Appearance – Want to stay looking young or get rid of some of the wrinkles? Drink more water.

• Reduces or Eliminates Headaches – I had a beautiful client who loved her soda and energy drinks, and hardly ever drank water. She also had daily headaches. After 2 weeks of no soda or energy drinks, she was headache free. One day, she took a sip of what used to be her favorite soda and instantly got a headache. Her body was clean of the sugar and caffeine it had been used to, but when she put it back into her system with that one drink, it went into almost like a shock! Luckily, she knew what the problem was, immediately drank down a glass of water, and the headache disappeared.

Even armed with all these great reasons, drinking more water doesn't always come easy. Hey, I get it! Water by itself can be, well...BORING! It doesn’t have to be all blah and no fun, though.

Here are just a few ways you can get more water into your body and actually enjoy it!

Ideas to Make Drinking Water FUN!

• Drink it Iced - add in fresh mint, cucumber and/or lemon slices for a healthy pick-me-up on taste AND a fresh dose of energy from the nutrients!

• Drink it Hot – Add lemon and honey just like you would warm tea.

• Set Up Accountability Challenges – Whether it’s with yourself or others, set up a little fun competition! Sometimes all it takes is knowing someone else might win to get you moving forward.

• Have a Special "Water Only" Cup – Make it funky, colorful and fitting to your personality or favorite things.

• Track Your Intake – There’s something about putting it on paper that pushes people to reach their goal. You’re oh so close only one more glass to go, so fill up a cup and drink it down. Accomplishment works wonders for motivation!

• Get the Kids In on the Action – Many of the parents I work with say their kids don’t drink enough water. Because it’s always easier when you tell someone else to do it, I recommend they make it a priority to get their children to drink more water. Naturally, the parents drink more too. We all know kids learn better by watching than by parents just telling them what to do!

Today, I challenge you to drink 1 more glass of water than you usually do. If you find it difficult, try one of the ways above and see if it makes it easier!

If you have trouble with drinking enough water, I’d love to help you find a way that makes it easier. Head on over to our FRESH Start for Health page on Facebook or join me in our free community and let’s talk!

If you’re a believer in the power of drinking water for your health, I’d love to hear some of your favorite ways to make drinking water more enjoyable too!

From my healthy kitchen to yours ~ Coach Bess

Health Benefits & Unusual Uses of Bananas

Whether it’s in smoothies, on top of a granola and yogurt parfait, in a fruit salad or eaten right out of the peel, bananas are a great addition to any healthy diet.

After a bit of research, it seems this bright and yummy fruit has even more benefits. Here are a few fun facts, benefits and uses for bananas that will make you want to buy even more of this sweet and versatile fruit.

5 Banana Fun Facts:

1. 100 billion bananas are eaten annually, making them the 4th largest agricultural product in the world. Only wheat, rice and corn are higher.
2. Bananas may have been the Earth’s first fruit – they are found drawn in ancient Egyptian hieroglyphs.
3. Scientific name is musa spientum, which means “Fruit of the wise men”
4. Bananas float! So do apples and watermelons.
5. The starch in bananas turn to natural sugar as they ripen. The riper the banana the sweeter they taste.

5 Health Benefits of Bananas:

1. Bananas can improve your mood! They contain th amino acid tryptophan plus Vitamin B6 that when combined produce serotonin, which naturally relieves depression.
2. Lower the risk of heart attack, stroke and decreases the chance of getting cancer.
3. Contain almost no fat and are very low in calories.
4. High in Vitamin B6, fiber, potassium.
5. Replenish carbs, glycogen and body fluids the body burns during physical activity. Great post workout snack!

Who’d Have Thought?

Even the peel of a banana has many convenient uses, so don’t throw that banana peel out just yet!  Use the inside of a banana peel to:

• Ease skin irritations such as bug bits, poison ivy, burn and scrapes - Rub on bite or irritation to relieve itching and prevent swelling and infection.
• Work splinters out of skin.
• Remove warts - Rub for a few seconds every night for 2 weeks or so.
• Whiten teeth - Rub peel on teeth for 2 minutes prior to brushing every night
• Polish silver & shine houseplant leaves.
• Cure a headache - Place peel on forehead.
• Rid your garden of pests - Cut up peels and bury an inch or two around plants infested with aphids.
• Help your garden grow – Great for composting and mulch too! Just dry peels and break up for mulch.
• Keep chicken moist when roasting - Place peel, inside down, on top of chicken breasts

We may have just discovered some of the reasons so many “Go bananas!” over the banana!

Be sure to share these facts with your picky eaters – you never know it just might make bananas cool in their eyes and get them eating more of them!  

What other ways do you use bananas? Leave a comment below to let us know!