TIPS

 HOw easy is it to make simple changes that positively impact your health and happiness? CHeck out these Ideas and suggestions to incorporate into your life! 

4/19/2018    SLEEP SUPPLEMENTS

Pumpkins are most famous for their spicy fall flavor. added to everything from coffee to candles. Their delicious seeds can also - and much more importantly - improve our sleep!

Magnesium is an essential mineral that allows more than 300 enzymes in your body to function correctly. Your body relies on optimal magnesium absorption for many things, including muscle relaxation and sleep. Insomnia is one of the central symptoms of chronic magnesium deficiency.  

It's estimated that up to 70% of Americans may have a magnesium deficiency.  Since magnesium is not produced by the body, we need to purposefully consume plenty of magnesium-rich foods - such as leafy greens, nuts and seeds. Why are so many of us magnesium deficient?  Our diets include many processed, high-starch and refined foods, and pesticides often deplete our farm and garden soils of essential minerals. Eating organically grown vegetables and fruits is an incremental step toward better health. Snacking on pumpkin seeds is a fantastic source of magnesium and an easy addition to your diet—add them to cereal, salads, and rice dishes for extra crunch. Or grab a handful as an afternoon snack. Spinach and swiss chard are also rich in magnesium, but some magnesium is lost through the cooking process. To preserve more of the magnesium, add the spinach or swiss chard to your morning smoothie.                   

Foods to boost your magnesium levels are:  Spinach. Swiss  Chard. Pumpkin seeds. Almonds. Sesame seeds. Dark Chocolate. Avocado. Walnuts. Brown Rice. Dried Figs. Black beans. Broccoli. Bananas.

SLEEP SWEET!

4/12/2018    SUCCESSFULLY STORING PRODUCE

Natural ethylene gas is emitted from some types of produce during the ripening process, and can spread to other fruits and vegetables. If you store foods properly you can reduce the chances of quick spoiling or flavor transfer.

PRODUCE                                              CONDITIONS                                                     CONTAINER                                   

Apple                                                  A cool place on the counter or in fridge                          Paper bag

Note: Apples absorb scents so keep away from strongly scented foods

Avocado                                               Room temp, then fridge once opened                              None needed

Note: If you store cut avocados with pit intact it will slow down discoloration

Bananas                                               Room temp                                                                     None needed

Note: Bananas will ripen faster if heat is above room temp

Broccoli                                               Fridge                                                                              Wrap in damp cloth

Note: Broccoli can be refreshed in ice water

Cauliflower                                         Fridge crisper                                                                   Closed container

Note: Store stem side up to avoid moisture build up

Carrots                                                Fridge crisper                                                                    Closed container

Note: Carrots will last up to 5 days

Celery                                                  Fridge crisper                                                                    Wrap in damp cloth

Note: Celery will last up to 2 weeks

Grapes                                                 Fridge                                                                                None needed

Note: Remove spoiled grapes and store unwashed

Lettuce                                                Fridge crisper                                                                    Wrap in damp cloth

Note: Don't store with gas emitting fruits (apples, pears, melon)

Mango                                                 Fridge                                                                                Paper bag

Note: Once ripe will last 2-3 days

Melons                                                 Fridge or room temp                                                         None needed

Note: Will last up to 3 days

Onions                                                 Dry, dark, well ventilated area                                           None needed

Note: Store in an old shoebox with punched air holes

Oranges                                               Cool place on counter or fridge                                         None needed

Note: Will last up to 2-3 weeks in the fridge

Pears                                                    Room temp                                                                        None needed

Note: To speed up ripening process store near ripe bananas

Peppers                                                Fridge                                                                                 None needed

Note: Peppers will last up to 1 week

Potatoes                                               Dry, dark, well ventilated area                                            None needed

Note: Do not store in fridge. Cold temps will breakdown the starch into sugar

Strawberries                                        Fridge                                                                                 Paper bag

Note: Refrigerate immediately. Eat within 72 hours after cutting

Tomatoes                                             Room temp                                                                        None needed

Note: Don't store in fridge as it alters taste and texture

4/9/2018  COOKING WITH OILS  

Every oil has a smoking point at which it is heated and becomes unstable, or oxidized.  When the oil oxidizes it becomes toxic to the body. Different oils have different smoke points.  Check the list below whenever you’re cooking with fats or oils, so you’ll be aware of toxic smoke points.  Stove top temps vary but a general guide is:

Low: 275 degrees   Medium: 300 degrees   Medium High:  330 degrees   High:  375 degrees

FAT/OIL                                                 SMOKING PT

Avocado Oil                                                 570°F

Butter                                                          200°F

Canola Oil (refined)                                    400°F

Coconut Oil (extra virgin)                           350°F

Corn Oil                                                      440°F

Flax seed Oil                                                225°F

Ghee (clarified butter)                                  485°F

Olive Oil (extra virgin)                                 375°F

Olive Oil (virgin)                                         391°F

Olive Oil (extra light)                                  468°F

Peanut Oil                                                   450°F

Sesame Oil (unrefined)                                350°F