Food for Thought: Eating Sustainably for Environmental Sustainability

  Environmental sustainability sounds intimidating and catches many off guard. It's really a quite simple and applicable concept. By definition: 

Environmental Sustainability -  The maintenance of the factors and practices that contribute to the quality of environment on a long-term basis.

It's a great foundation upon which to build useful and purposed habits and enjoy the benefits of an improved lifestyle.  Eating sustainably means the production of your food doesn’t hurt the environmental systems that we depend on. We must take some level of accountability for our wasteful and degenerative practices in agriculture. There are many ways each of us can carry on a comfortable lifestyle, while improving our environment, supporting our local agricultural economy, improving health and reducing our carbon footprint! If this sounds like something you wouldn't mind devoting effort to, take a look at these quick tips! 

Environment.

   The environment is ours to nurture and allow to flourish. One way we can help our planet earth remain in the natural balance is to eat seasonally. Seasons are a part of the life cycle in many areas of the planet. This allows plant and even animal life to almost seamlessly move through the process of regeneration and rebirth with the beauty only the balance of nature can provide. Through eating seasonally, we allow the ground to replenish the nutrients necessary for a variety of crops to grow healthy and successfully with mineral rich soil. Non-seasonal foods require bending of nature's rules in order for them to survive the improper season in which they are brought into the world. Therefore, these foods are often full of pesticides, waxes, preservatives and other chemicals which naturally compromises the nutritional level of the food. Eating seasonally is not only good for our health and the environment, it can also taste better! A tomato during the  peak of summer season tastes amaze next to any other time of year. Don't take our word for it, try it for yourself and experience the difference. 

 

Community.

   Another easy way to do our part is to eat locally and support our community.  Regardless of where we live, we can consciously purchase locally. For example, I only purchase honey that has been gathered from local bees in our area. This is the concept of "community" that promotes sustainability. When goods are purchased from local farmers, ranchers, and any other eco-agricultural entity in our area, we keep the cycle of a market economy on a smaller scale within our own local community. This provides stability in both the goods and the future viability and sustainability of those providing those goods. Local food is also fresher and tastes better than food that has been trucked or flown in from thousands of miles away. By buying foods grown and raised closer to where you live, you help maintain farmland and green space in your area and help to reduce our  carbon footprint. Knowing where your food is from connects you to the people who raise and grow it and you develop smaller connections to more food sources, as opposed to one grocery chain.  As a manager of local farmers markets, it's great to hear a farmer share with me the joy in realizing there would be no waste on a recent harvest due to community needs. 

Organic.

    Organics. Now that we know about eating seasonally and locally, we can incorporate organics into the mix. Organic food has become quite popular. The term organic actually refers to the way the agricultural products are grown and processed. Making a committment to healthy living fits right in line with the efforts for a more sustainable lifestyle. Organics are better for our planet because organic crops must be grown in safe soil, have no modifications and farmers are not allowed to use synthetic pesticides, bioengineered genes (GMO's), pertorleum based rtilizers nor sewage sludge based fertilizers. Organic livestock must have outdoor access and be nourished with organic feed. This food is usually fresher has more nutritional value and is better for the environment. Organic food promotes environmental sustainability by adhering to production methods that protect the natural habitat. No brainer. 

The R's.

   Recycle, Reuse or Repurpose. The most frequent use of the term sustainability is affiliated with biological or human systems in the context of ecology. Recycling is the cornerstone of sustainability. If we continue at the rate at which we are consuming the Earths natural resources, the Earth will be left depleted unless we change our consumption methods. Composting is an easy and beneficial way to reuse or repurpose. For example, after I finish juicing I have mountains of fiber from the fruit and veggies! Primarily I use it to bake a fresh loaf of brad or a batch of muffins, and usually there is still excess to utilize. The fibrous pulp breaks down quickly and infuses compost with a variety of nutrients. Once the scraps have turned into compost, add them to the garden for healthy soil and robust, high-yielding plants. Just a brief example of how we can reuse, recycle and repurpose just about anything! 

Fair-Trade. 

   The production of some goods, for example coffee, tea and even chocolate, can be detrimental to the environment.  Environmental destruction can include tearing down rain forests, excessive air pollution as well as water pollution. Fair Trade is a system of exchange that honors producers, communities, consumers, AND the environment. It is a model for the global economy rooted in people-to-people connections, justice, and sustainability. Fair trade supports farmers and craftspeople in developing countries who are socially and economically marginalized. Fairtrade certification is a product certification system claiming that products with its brand meet certain environmental, labour, and developmental standards. Therefore, we are guaranteed that we are receiving goods at a fair price and we can contribute to the sustainability of our global community and market economy. 

   These are just a few of the ways we can help build a more sustainable future through a lifestyle committed to strengthening community, promoting the natural order of farming and livestock while protecting the environment in its natural habitat. Hopefully, these may provide an easy introduction to living environmentally sustainably with Organic plus Green!

Happy eating and thanks for reading! 

CC

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Wanna Yoga?

  

  The age old practice of Yoga is still present. What comes to mind when the word "Yoga" is brought up in the midst of conversation? Hipster? Fad? Boring? Expensive? While these may all be quite certain possibilities, there seems to be a varied perception about the ancient art of Yoga. I am quite aware that this has become a more mainstream initiative with a slew of additional agendas and marketing platforms centered around it. That being shared, the beauty of the mind and body connection from the excercising is one of many benefits. It helps reduce stress, promote vitality,serves as a mood enhancer, increases physical strength, crystallizes mental focus and also keeps us in great fitness. 

  I began practicing almost a year ago. So I'm really considered a newbie, baby yogi, and several other terms of endearment. However, it doesn't take years or decades to experience firsthand the benefits physically, mentally and emotionally that are the result of a decision to practice Yoga. It was right before the Christmas holiday and I had already been on an intense "body journey" that entailed a personal fitness regimen, a guided nutrition plan as well as formatted mental and occasional spiritual excercises. Nothing creepy, just allowed most behaviors or interactions to consciously come from an organic place a kind of genuine awareness about the body, mind, and being as well as my role in it. In the midst of those personal agendas, I also 

juggled hats of a business owner, wife, mother, daughter, friend etc. So, it could not have been introduced to me at a better time! I found a lot of inspiration from a bivy of articles, videos and odd assortments of random information. I also visited local yoga studios to experience the "community" aspect of yoga, which I really enjoy. It was that simple for me. 

  If you are trying to decide if Yoga is the right fit for you, do some research. The most glaring benefit is that it actually benefits both the mind and body! Yes,   it actually improves the cognitive function as well as builds strength and flexibility physically. Recent studies have even suggested that it could limit the genes associated with inflammation, may reduce the aging process on a cellular level, boosts immunity and even ease migraines. If these amazing uses don't suit your fancy, then maybe you could benefit from a better nights sleep? Yoga can significantly improve the sleep quality for many even those suffering from insomnia. Personally, mornings when I  dial in during my session and sequences, I tend to sleep like a log that evening. So from experience, this is a great effect of regular practice. If you are contemplating yoga for weight loss, be mindful that any weight loss goal should be incremental and appropriate for your height and age. However, the practice of yoga definitely allows you to curb certain food cravings  all while boosting sexual performance as well! Yoga soothes chronic back pain, reduces symptoms of depression and for Diabetics lowers blood sugar while speeding up nerve impulses. Awesome. If there is a downside, I don't see one. 

  Ultimately, the personal decision to pursue any fitness regimen, including Yoga is a pivotal one. I started and never looked back and encourage others to do the same. Join in the "Bend don't Break" movement and join the rest of the baby yogis of the world! 

Happy Bending! 

CC

Health, Fitness and Wellness

 

      As the chill gives way to warmer mornings and longer days give us more hours of light to enjoy, this also provides more opportunities. Meaning, this can sometimes bring about a change of heart regarding many areas of improvement. Like many others, I ordinarily see the cliche-laden oaths to "start new" or "change" and will always advocate the decision to simply self improve. I mean, that's exactly how my epiphany became my defining moment. My health via nutrition, my physical fitness as well as my emotional and spiritual wellness all became glaring areas in my life demanding immediate attention by me. For myself, it's almost as if the weather change incites a sense of growth or new beginnings demanding some element, even on a small personal scale, to Evolve. 

       Around this season, sometime ago I also had a pivotal moment of realization regarding my life, health, nutrition and overall wellness. I gradually transitioned from the habit of purchasing food and household products based solely on pricing or marketing exposure, instead purchasing based on actual nutritional content or chemical content. This began my quest down the "rabbit hole" so to speak. I started small with simply reading the table of contents on any products that I wanted to purchase. After realizing that most items in cans and/or boxes are loaded with tons of preservatives and pumped full of sodium, I quickly came to the understanding that buying as many food items that are fresh as opposed to canned or boxed is the better option. This small change was immediately reflected both physically as well as mentally. I felt less tired and more energized, certainly not lethargic or fuzzy in terms of focus. I also experienced a change in appetite towards more fresh foods and high nutritional content items. Eventually, this led to a complete overhaul in how I shop, where I shop and when I purchase food. Some great options include farmers markets (discussed in depth in a January article) , wholesale farmers as well as the fresh selection that is provided locally and offered at grocery chains that support sustainable agriculture initiatives. That way you can be certain there will be many year-round seasonal produce options offered, fresh dairy, and poultry/beef not obtained from a CAFO (Concentrated Animal Feeding Operations). Over the course of several months the information I encountered regarding the business of agriculture forced me to acknowledge the lengths to which the agribusiness is  willing go in pursuits of profit. The foods that have been modified or have had some elements of managed growth processes do not provide as much nutritional value as those that are naturally and organically grown. Armed with that information, the decision was made to only buy those items that have been verified as sustainably resourced as well as not genetically modified. However, any naturally derived products are better by far than any processed products.  Regardless of all other factors, the choice to care for your body properly through nutrition is one of the most instrumental decisions each of us as individuals can make! I encourage anyone I encounter to take that first step towards owning our bodies via purposeful nutrition. 

        Fitness can umbrella so any areas. Sometimes leading to feelings of an overwhelming wealth of information, however with little direction or guidance as to how to incorporate this into a lifestyle. Basically, fitness can include any means by which an individual may remain healthy and physically fit. This also defines the capability of our bodies to effectively distribute inhaled oxygen to muscle tissue during increased physical effort. Simply put, being in appropriate shape to handle a specific task without dying or passing out from sheer lack of capacity. Pushing beyond limits can not only be reckless but may also serve to be dangerous in some scenarios. For example, many years ago my mother invited me to accompany her to a new and local yoga studio in her area. We were excited and actually enjoyed the session thoroughly, until my mom quietly leaned over and whispered "I feel like I can't breathe. I'm running out of air". Now, truthfully I was certain she could in fact breathe and that there was no shortage of oxygen specifically around her as I was breathing comfortably. However, on the same token I understood that she was at a point of severe fatigue and sheer exhaustion. She was advised by the class facilitator that a brief moment for her to regain composure was perfectly welcome and even understandable. We enjoyed the class and ended up having a terrific experience together. However, I shared this memory only to convey that regardless of whatever fitness regimen you decide on....begin gradually.  We should familiarize ourselves to the stages of growth in that particular area, develop our skills correctly and effectively through guarded repitition, educate ourselves regarding the process of being successful in that area and most importantly listen to the body. Whether you fancy basketball, hockey, dance, soccer or are an avid runner, the principle of gaining your fitness remain the same. Even when I'm in a slump or not feeling particularly fantastic about my progress in an area, I always come back to the realization that - It is a process. Dedicate the time to develop, invest the energy to educate and provide the committment to become physically fit. The path to fitness is paved with sweat and determination so don't hesitate, activate! 

          Wellness is an approach. It is the process by which a person actively pursues a balance. Moreover, it is the quality and state of being healthy in body AND mind especially as the result of a deliberate effort. I am an advocate of the approach to health care that focuses on preventing illness and prolonging life, as opposed to simply treating disease. Wellness chooses a more holistic approach to life and living. You can control the outcome of experiences by maintaining proper diet,excercising and lifestyle habits. As I'm sharing I feel the overwhelming urge to either shout, cry and even jump...lol. Mainly because  I have and am personally applying these techniques and working on these same virtues day in and out. Wellness kind of encompasses all of the results of making the aforementioned changes, maybe in how you eat or in deciding to hop on the treadmill twice a week. It's the fundamental Joy and Love we begin to develop in and of ourselves for ourself. It's quite empowering! The understanding is grounded in the concept that we must nurture both our mind and body to fully experience our most loving, giving, trusting and accepting self, so that we may encourage others. The coupling of the mind and body can provide wonders to both self-esteem and self-actualization. Mental health can be described as a state of well-being in which an individual realizes their abilities and can cope with life stresses, work productively and fruitfully as well as able to make a contribution to their community. Kind of hard to change the world or make a positive impact in the lives of friend and family, when we are not balanced within. 

            The power of any journey towards a goal begins within. 

CC

                

      

     

To Juice or not to Juice

       Kale, Spinach & Celery- Mean Green 

    

        

  Initially considered a passing fad, juicing has become a hit amongst health gurus and fitness aficionados across the globe. Most commonly this is seen in a lot of celebrity diets, health detox programs and organic lifestyles. Truth is, I hesitate to support any extreme "diet" or spontaneous "cleanse" with no clear purpose as to the benefits and/or dangers. In general, appropriately planned and purposed detox events or fasts in conjunction with a well balanced nutrition plan can work wonders. Some can regulate pH levels, aide in blood flow and provide the immune a system boosts for increased energy levels. Juicing and juicing "diets" have been around for a while and many people have used them as a springboard towards a healthier lifestyle. Juicing is somewhat like fasting, which can be healthy if done in moderation and only for a short period of time.

    Primarily, juicing is great for the body. There are more positive effects than negative when determining the usefulness of incorporating this into a healthy lifestyle. Juicing provides all the same vitamins, minerals and phytonutrients as eating whole fruits and vegetables, and the water content can help you stay hydrated. Juicing is an easy way to shower your body with concentrated amounts of nutrient-packed vegetables and fruit. Plus, these drinks are automatically low in ingredients to avoid, like toxic fats, added sugars and salt. Juicing in moderation can help you consume essentials nutrients, however there's no sound scientific evidence that extracted juices are healthier than the juice you get by eating the fruit or vegetable itself. It is encouraged when juicing to focus on the vegetable intake as opposed to the fruits. There are three main reasons to consider vegetable juicing: first, as stated, it allows absorbtion all the nutrients from vegetables, second it  allows consumption of an optimal amount of vegetables in an efficient manner, and a variety of vegetables can be incorporated into a diet.While you can certainly juice fruits, being overweight, having high blood pressure, diabetes, or high cholesterol provides risk. It is best to limit using fruits until these conditions are normalized. A juice cleanse can help to provide a certain degree of mental clarity and increase focus. This may even serve as the opportunity for some to prioritize their life or reflect on things that they'd like to change. Seems purposeful indeed. 

   One of the reasons behind recommendations for  only short-lived juicing events is due to the nutritional content. Juicing sacrifices fiber. When juicing fruits and vegetables, nutrients and water are extracted from the fibrous pulp, which is usually discarded. Unless used as  pulp for soups, salads or some other food, this is essentially throwing away fiber which is a very important part of a nutritious diet. Without fiber, digestive health problems become a risk. Fiber also helps provide a full and satisfied feeling. You’ll need a lot of juice to satisfy your hunger if you aren’t getting enough fiber. Ok so, juicing can get expensive when compared to eating whole fruits and vegetables. Mainly because it requires special equipment, including a juice extractor, quality knives and storage containers. Inevitably, because of the quantity of veggies and fruits needed to properly juice, plan to spend spend more money on produce. In addition to quantity, there's also the quality of food to consider. Advocats of juicing tend to encourage buying organic fruits and vegetables , a much pricier option than standard produce. Another factor to consider is the risk of contamination. Raw fruits and vegetables contain microbes, some of which may cause food poisoning, gastroenteritis or even death. E. coli, salmonella and other deadly microorganisms can be lurking in produce and contaminate fresh juices. Without heat sterilization, there is nothing to protect against sickness. For this reason, people with weakened immune systems or those on low microbial diets should not drink raw juices.

    One universal warning regarded during research is that it is not recommended to  engage in a juicing diet if it lasts over three days. After this period of time the body will begin to suffer because there is a lack of nutrition. Juicing extracts the fiber and other essential elements of the fruit that are found in the skin and pulp, therefore it is not the same nutrition as when you simply eating fruits and vegetables. There are certain limitations made by conditions and other autoimmune deficiencies that may not allow some to enjoy the benefits. For example, anyone suffering from Diabetes, Iron deficiencies, those receiving chemotherapy for cancer or even some forms of kidney disease would not benefit from this method. Mostly because of the malabsorption complexities involved with these illnesses. Juicing or juice fasting for those with diabetes could send blood sugar levels through the roof. For those with kidney disease, high levels of potassium and minerals can build up in the blood to hazardous levels. And for people undergoing chemo, juicing is not recommended because of the high levels of antioxidants and low levels of protein when juicing. 

   Juicing can be highly beneficial, when utilized in an appropriate and purposeful manner. Frankly, the benefits are appealing despite being short lived. 

Happy Juicing! 

 CC

   

  

 

  

What is Magnetic Therapy?

   

       

 I received my first piece of magnetic jewelry and really felt completely ignorant of its uses, affects and possible benefit for my health. I was immediately impressed by the appearance of the bracelet. I was admittedly skeptical. It is a beautiful piece of jewelry. My particular piece is the Magnetic Bracelet Scalar Energy Healing Power Hearts design. So, I started there in terms of beginning to educate myself. What is a magnetic scalar energy bracelet exactly, even more how can magnetic therapy improve my overall health? 

 Magnetic bracelets are thought to have therapeutic value because of their possible influence over blood flow around the wrist arteries. It is thought that the magnetism emitting from the bracelet increases the electrical conductivity of the blood and increases the amount of ions (atoms that carry electric charges). The ionization process is believed to improve the efficiency of blood flow. Supporters of magnetic bracelets and other types of magnetic therapy maintain the healing powers of magnets can speed up metabolism and produce a less acidic atmosphere in the body. Thereby balancing pH levels to a small degree. The American Cancer Society (ACS) says many proponents of magnets believe cancer cells cannot live in environment where acid is low, so magnetic therapy can therefore stop the spread of tumors. Proponents also maintain magnetic fields can adjust nerve impulses, reduce fatty deposits on artery walls, and even modify the thinking process to boost emotional well-being. Sounds like a win-win to me.

 So what is the therapy? Magnetic therapy is the attempt to improve symptoms and possibly treat illnesses naturally by the application of a magnetic field to the human body. This achieved by the use of therapeutic spot magnets or by the fashionable use of magnetic jewelry. Magnetic therapy is a safe, non-invasive method of applying magnetic fields to the body for therapeutic purposes. It has been found to speed the healing processes and improve quality of sleep without any adverse reactions. Magnetic therapy can be used independently or in conjunction with other treatment. Magnetic therapy has also been found to be very effective for the relief of discomfort due to joint and muscle pain, inflammation and stiffness. Magnetic therapy has been documented all through history. Many experts have noted Chinese medical text dating back 2000 years verifying the use of magnet's on the human body for the treatment of various conditions. More recently, clinical studies conducted in the United States, have shown magnetic therapy to be an effective method of relieving pain and discomfort. Some research has indicated that the application of a magnetic field to an injured area helps to restore the normal electro-magnetic balance, relieving pain and inflammation while promoting accelerated healing. 

 

  Although my experience is with the bracelet only, there are many forms of magnetic therapy that can be used as a means of non invasive relief for certain pains or conditions. Magnetic therapy should not be confused with pulsed electromagnetic field therapy (PEMFT), which is used for bone healing and, more recently, for depression. In PEMFT, instead of a relatively weak static magnet, doctors use a special machine to apply pulses of intense electromagnetic therapy to the affected area to initiate healing.  For bone fractures, the pulses induce electrical signals at a subcellular level that stimulate chemicals in the cells to repair damaged tissue.This therapy dates back to the early 1900s and Nikola Tesla, one of the pioneers in the use of electricity.  With numerous supportive studies published, the medical establishment now widely accepts PEMFT for certain types of bone fracture repair.  PEMFT for pain management, wound healing and depression appears promising, according to medical studies, but this use of PEMFT is generally less accepted by medical practitioners. However, this technique also demonstrates the range is uses for magnetic therapy.

   I want to admit that I have felt a difference since wearing the jewelry. I feel just a bit less sluggish   and a touch more focused. Not certain if fully attributable to the bracelet, or if I'm simply wanting it to be more. I will continue to wear the jewelry in hopes of experiencing some tangible benefit. I'm open to it!

CC

   

  

 

  

Winter Blues and Sun Salutations

    Image courtesy of NutrtionResearch101  

    Winter Blues got you? There is more truth to this phrase than I had previously thought. It has been proven that certain geographical areas suffer a condition titled Seasonal Affective Disorder which as been attributed to the fluctuating swings in mood and disposition based on the climate. This is usually associated with low motivation and even some elements of depression. Why? Because the lack of exposure to Vitamin D (which is found in natural sunlight), can affect us in more ways than just skin tone. A trend of low Vitamin D levels or a Vitamin D deficiency is our reality. This is about health and wellness as a collective group.

   The major source of vitamin D occurs naturally from the sun, so limiting our exposure to it has the biggest impact on vitamin D deficiency. We have all heard about the dangers of skin cancer and the need for sunscreen to protect us from possibly developing this condition. Unfortunately, no one discusses the dangers of NOT getting vitamin D from the sun and ways to compensate for it. Using a sunscreen with SPF of 30 decreases vitamin D synthesis in the skin by more than 95%. Even if you do have access to the sun, the total amount of vitamin D you can produce is affected by the season, time of day, ozone amount, latitude, and number of clouds in the sky.   After investigating and further researching the prevalence of this in our population, it was surprising to discover that this is more common than originally speculated. I have years of studio dance and now currently a Yoga/Pilates aficionado with frequent Zumba use and subsequently now find myself curious about my bone health and the severe stress I may have inflicted on my frame. I also, wanted to discover natural and organic measures to in a sense "re-build" and "maintain" a healthy vitamin D intake through simple organic remedies and more effective habits through nutrition.

        

  Vitamin D helps your body absorb calcium. Calcium is one of the main building blocks of bone. A lack of vitamin D can lead to bone diseases such as Osteoporosis and a Rickets. Vitamin D also has a role in your nerve, muscle and immune systems.  You can get vitamin D in three ways: through your skin, from your diet, and from supplements (not recommend)ed regularly). Your body forms vitamin D naturally after exposure to sunlight.   In humans, the most important compounds in this group are vitamin D3 and vitamin D2. The most common deficiency experienced is from the Vitamin D3.Many of the causes of deficiency include but are not limited to many of the following factors. Most obviously, not consuming the recommended levels of the vitamin over time can be considered most common. However, this is more likely if following a strict vegetarian diet, because most of the natural sources are animal-based, including fish and fish oils, egg yolks, cheese, fortified milk, and beef liver. Another simple fix is limited sunlight exposure. Because the body makes vitamin D when your skin is exposed to the natural sunlight, there may be a risk of deficiency if you are homebound, live in northern latitudes, or have an occupation that prevents sun exposure. Also, deficiencies can be the result of the inability of kidneys to convert vitamin D to its active form. For some, as they age their kidneys are less able to convert vitamin D to its active form, thus increasing their risk of vitamin D deficiency.

Certain medical problems, including Crohn's disease, cystic fibrosis, and celiac disease, can affect your intestine's ability to absorb vitamin D from the food you eat. This may be associated with other malabsorption type conditions. There are other holistic remedies that can be implemented to aide in the control of this condition.

   There are some creative, natural and enjoyable measures that can be taken in an effort to combat low levels. Outdoor activities are fun, since even as little as up to ten minutes in the sun can serve a benefit health wise. However, the most effective method can be devised through proper nutrition and healthcare and may also be maintained through attention to diet and consumption. Foods that can help contribute to low levels of Vitamin D can be used to aide in combating deficiencies. Mostly the nutrient rich fruits and vegetables needed may be found at the local farmers markets. However, be sure to check seasonal offerings as some may be unattainable.Essential oils do not contain vitamins. Why?Vitamins are either fat/lipid soluble or water soluble. Since essential oils do not contain water or fat/lipid, they would not be able to ‘hold’ vitamins within them and so would not serve as necessary dietary vitamins. Would have really enjoyed sharing the benefits of essential oils, but here are some other great sources of the vitamin.

   Cod liver oil has been a popular supplement for many years and naturally contains very high levels of Vitamin A and D. Caviar is a common ingredient in sushi and more affordable and accessible than you may think. Eggs.In addition to vitamin D, eggs are a good source of vitamin B12 protein. Mushrooms are more than just a high vitamin D food, mushrooms also provide Vitamin B5 (Pantothenic Acid) and copper. Lightly cooked white button mushrooms provide the most vitamin D. Fish is the most common source. Various types of fish are high in vitamin D. Typically raw fish contains more vitamin D than cooked, and fatty cuts will contain more than lean cuts. Further, fish canned in oil will have more vitamin D than those canned in water. Raw fish is typically eaten in the form of sushi. Raw Atlantic Herring provides the most vitamin D.

Oysters. In addition to vitamin D, Oysters are a great source of vitamin b12, zinc, iron, manganese, selenium, and copper. Oysters are also high in cholesterol and should be eaten in moderation by people at risk of heart disease or stroke. These are just some and not an exhaustive list of natural sources of Vitamin D.

  As in all things, use moderation and discernment when addressing health and wellness. Sun Salutations

CC

    

Vitamins and Supplements

             First and foremost. Vitamins and other dietary supplements are not intended to be a food substitute. They cannot replace all of the nutrients and benefits of whole foods. The need to state this clearly is so that any information shared will not be misconstrued or misunderstood to imply that the use of over the counter vitamins and other supplements, can replace a balanced and nutritious eating regimen. Or better said, "They can plug nutrition gaps in your diet, but it is short-sighted to think your vitamin or mineral is the ticket to good health -- the big power is on the plate, not in a pill," explains Roberta Anding, MS, RD, a spokesperson for the American Dietetic Association. It is always better to get your nutrients from food. This statement amongst others, are some of the reasons we began to dig deeper into the use behind over-the-counter vitamins that flood our market. Curiousity began to present more questions, why are there particular types of vitamins for men, women and children? What is the purpose or logic for this?  With a business background, is this simply an effective marketing campaign? So cynical, I know.

     Ironically, we grew up on "vitamins". If memory serves correct, they were of the Flinstone variety. They thought of them now brings chills and a cringe. It was for all the right reasons based on all the wrong misinformation. Venture to propose, if the meals we are eating provide us with the nutrients necessary remain nourished and healthy, why would there be a need for more. After digging and enjoying the likes of dozens of ear tickling articles discussing and sharing facts surrounding this, there was a common underlying theme. While well-intent, there is no indication that there are measurable effects in overall health, cardiovascular health, life expectancy or weight control. Also, there are no age-defying benefits proven from supplement use.   Annals of Internal Medicine at Annals.org suggests that multivitamins provide no health benefit in the long-run, and in fact, “should be avoided.” The authors of the piece, “Enough is Enough: Stop Wasting Money on Vitamin and Mineral Supplements,” summarize the work of three review studies in the same journal, which together find no effect for vitamins on cardiovascular health, cancer risk, cognitive health, or mortality. The bottom line, at least to the authors, is clear: We should stop wasting our money on multivitamins, since there’s little evidence to their benefit, and some evidence to their detriment. Read enough nutrition news, and you’ll see that not all scientists agree on multivitamins. Some say that there’s not enough proof that multivitamins boost health, so they don’t recommend them. 

      The strong message was based on a review of the findings from three studies that tracked multivitamins link to cancer protection, heart health, and brain and cognitive measures. “We believe that the case is closed -- supplementing the diet of well-nourished adults with (most) mineral or vitamin supplements has no clear benefit and might even be harmful,” concluded the authors of the  summarizing the new research papers, published December 16 of 2013 in the Annals of Internal Medicine. “These vitamins should not be used for chronic disease prevention. Enough is enough", they conclude. Although some studies have linked vitamin use to increased risk of death, these studies have been excluded as flawed with flagrant misrepresentation throughout. This is reflective of the diplomatic approach with which the medical community is addressing these misconceptions. They don't kill, but the don't improve overall life expectancy through improved health. 

      The amount of each mineral extract in each capsule usually includes some high percentage of a concentrated amount. These intense dosages may effect our nervous system adversely at times with side effects such as frequent urination or an odorous or colorful urine. For instance, too much Vitamin C could lead to problems including hair loss, gastrointestinal upset, fatigue, and mild nerve damage. These are some of the more obvious and tell-tale signs of the immediate reaction our bodies have to these supplements. Iron and calcium are most likely to cause toxicity symptoms, but other vitamins and minerals could cause adverse effects as well in large amounts. Toxicity symptoms include irregular or rapid heartbeat, cloudy urine or more frequent urination, diarrhea, vomiting, nausea, stomach pain, hair loss, dry skin, rash, muscle pain, bone pain, joint pain, confusion, fatigue, convulsions, fainting and irritability. The exact symptoms you experience will depend on which nutrients you are consuming in excessive amounts. Too much of anything is not good for the system. 

      As stated, naturally occurring vitamins through fresh fruit or vegetables and an otherwise nutritious eating regimen serve as a more effective source of vitamins and minerals.  The validity of many of the health benefits and improved function and overall wellness, can be questioned due to the actual statistics gathered reflecting many of the benefits and con factors. We encourage you and others to investigate your own habits and practices, until the purpose and logic of the behavior coincides with the benefits.

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Arctic Apples asFrankenfruit

        An apple a day keeps the Dr away,  right? Well...maybe not.  This phrase may become obsolete if the powers that be allow Frankenfruit into our markets and onto our tables. With the developments of the newest GMO commodity, the Arctic Apple, this could be no further from the truth. If unaware, Arctic apples include varieties of apples that contain a non browning trait introduced through biotechnology developed through a process of genetic engineering and precision breeding by Okanagan Specialty Fruits Inc. (OSF) whom are based out of British Columbia, Canada. The advantage being marketed is that money can be saved due to the lack of natural "browning" seen in apples once the apple is cut for consumption. More specifically, this gene silencing is used to turn down the expression of polyphenol oxidase (PPO), thus preventing the fruit from browning. Very sci-fi eh? 

        President of OSF, Neil Carter created the new, non-browning, "Arctic" apples, and remains optimistic. Food service companies, he says, would no longer have to treat their sliced apples with chemicals such as calcium ascorbate to preserve the look of freshness. The non-browning trait was developed by inserting extra copies of genes that the apple already possesses. When extra copies of the gene are added, the apple reacts by shutting down all of them, stopping production of the enzyme and preventing the browning reaction. (It's the immediate "enzymatic browning" that's blocked.) OSF licensed this technique from the Australian research institute where it was initially discovered. So they will in a sense serve as the marketing driver behind the GMO fruit and not in the actual development of the technique. This is an obvious business decision solely contributing to profit for he organization as opposed to the health of the public and sustainability of agriculture! 

      Via The USDA’s assessment dated August 2013, it  states several times that the cross pollination between GMO apples and non-GMO apples will result in GMO hybrid seed. According to the published article An Overview of Arctic Apples, published by Kenong Xu from the Department of Horticulture at Cornell University in Geneva, NY: a study specifically designed to investigate and predict transgenic seed contamination resulting from cross-pollination in apple, a physical distance of 600 ft  separating transgenic and non-transgenic would be sufficient to prevent from cross- pollination. This is primarily attributed to the fact that apple is an exclusively insect- pollinated crop. Although the study did not use Arctic Apples Another important fact to know is that when cross-pollination does occur, the seeds will be the only part in fruit that will carry the trans- gene as the rest of the fruit, including the flesh, are all developed from the pollen recipient tree and therefore are non-transgenic. As bees cannot be contained within a certain property, cross pollination cannot be prevented. Non-GMO apples will be contaminated. Putting this GMO pollen source into our already delicate industry may put in question all the apple breeding programs around the world. Through natural, cross pollination hundreds of thousands of seeds are planted each year, and the fruit from those seedlings are then evaluated. Many of these all-natural selections show up having characteristics such as pink flesh, white flesh and non-browning flesh. Of course, like any non-organic apple, the new GMO Arctic Apple will be drenched in toxic pesticide residues, untested by the U.S. Food & Drug Association (FDA) and likely unlabeled. And of course these shiny new high-tech apples will be cheap, priced considerably lower than a pesticide-free, nutrient-dense, old-fashioned organic apple that turns a little brown after you slice it up. 

     These new apples are waiting approval from the U.S. Department of Agriculture. At the moment, there are currently non-browning versions of Golden Delicious and Granny Smith apples. The U.S. Department of Agriculture has allowed OSF to produce them in test plots covering a few acres in the states of New York and Washington. The is company now is working to put the trait in Fuji and Gala apples, too. Since the USDA has studied the apple and released a preliminary conclusion that Arctic apples are pretty much as harmless as conventional ones, I guess we should now all breathe a sigh of relief? We can view the assessment and it was also open for public comment until the end of January 2014, and thousands of people took advantage of the opportunity to speak out. 

     Even if the USDA approved the apples within a few months, as OSF wants, it would take several years before commercial quantities of non-browning apples could show up in grocery stores. This is bad news no matter how you slice it. We have to use our voice to make clear we do not want engineered apples in our markets, especially if distribution begins under the guise of not being mandated to label GMO products such as these! We like our apples as nature intends them to exist. If you want to lend your voice here is a link.

https://www.change.org/petitions/say-no-to-gmo-apples

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Fluoride in the Water

          Fluoride is everywhere. Most are not aware that this is a part of everyday life in some places. The claim is that we need Fluoride and must have it to ensure a better quality of life. Fluoride is actually toxic and if consumed over long periods of time can be quite harmful and create adverse reactions in both children and adults. Most municipalities include fluoridation as part of the water treatment process. This is something that was once done on a global scale, but has now become most heavily prevalent in the United States. There are also many products in the market that contain fluoride that we may still not be aware of. Fluoride is more toxic than lead, but slightly less toxic than arsenic.

         Fluoridation is a process  regulated by water management and treatment facilities to be made available to the public population. It is also included in the production of toothpaste as safe for consumption and marketed as a tool used in combating tooth decay. The concern is whether there is acute toxicity (a dose that can cause immediate toxic consequences) or chronic toxicity (a dose consumed over long timeframe with adverse effects). Fluoride has slowly crept into the mainstream market for food and food products. Here are some areas to be aware of when purchasing for our households. 

 

Processed Food and/or Drinks: Many are still exposed to fluoridated drinking water. This is because once fluoride is added in large numbers to water it can end up in almost all processed beverages and foods. In the U.S., studies have shown that sodas, juices, sports drinks, beers, and many other processed foods, including infant foods, now have elevated fluoride levels. (We recommend only spring water, 100% natural not from concentrate juices and food with only minimal if any processing.)

Toothpaste: Many dental products now contain fluoride, including about 95% of toothpaste. Studies show that a significant number of children swallow more fluoride from toothpaste alone than is recommended as a total daily ingestion. (We only brush with Non-Fluoride toothpaste, which is sold at common grocery retailers.) 

Pesticides:  Due its toxicity, fluoride is used in some pesticides to kill insects and other pests. As a result of fluoride pesticide use, some food products like grape products, dried fruit, dried beans, cocoa powder, and walnuts all have high levels of fluoride. (Benefit of organic food is that they cannot use this deadly concoction on their crops and be considered Organically grown.)

Mechanically Deboned Meat: Foods made with mechanically separated meat (i.e. chicken fingers, nuggets, popcorn chicken etc), contain elevated levels of fluoride due to the contamination from bone particles that occurs during the mechanical deboning processing. (Simply not worth the convenience many find in "boneless" meat products.)

Fluorinated Pharmacueticals: Many pharmaceuticals are fluorinated, meaning they contain a carbon-fluorine bond. Although the carbon-fluoride bond in most drugs is strong enough to resist breaking down into fluoride within the body, this is not always the case as research has found that some fluorinated drugs, including cipro, do break down into fluoride.

        The good news is that most fresh foods and fresh water contain very little fluoride. We are exposed to very little fluoride when drinking spring water and eating unprocessed fruit, vegetables, grains, eggs, milk, and meat. While there are some exceptions to this rule (e.g., seafood, some tea, water from deep wells, and fruit/vegetables sprayed with fluoride pesticides), it is a good rule of thumb to go by if you wish to reduce your fluoride exposure. We encourage choosing natural or organic fruits and vegetables since the US National Organic Program does not permit the use of the pesticides that leave high fluoride residues.

Forego Fluoride 

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Fido's Future

       In all the focus on making sure that the family and household are in order, we can't forget that pets are a part of the family also. Although not everyone has pets, wanted to just share some information that we stumbled upon when searching for a decent chow that did not have chemical additives or dangerous by products. Did you know that most commercial chows have yummy ingredients such as newspaper, feathers, high-fructose corn syrup, cancerous or diseased animal tissues, bovine fetal tissue, and glandular waste? Us either.  Yikes. With friends and family that share their pet dramas and dilemmas with me, I couldn't help but wonder to ask "Have you ever considered their diet?". 

      Many of the most common chow can cause illness and sicknesses due to the chemical ethoxyquin. This includes complications such as kidney damage, liver damage,cancerous skin lesions,  loss of hair, blindness,leukemia,spleen and stomach cancer, immune deficiency syndrome, liver cancer, chronic diarrhea. This is frightening.  However, the simple truth is this can be avoided by simply being aware. When purchasing pet food, it's best to follow the same rule for dog food that we follow for our own food; if you can't pronounce it, you probably shouldn't eat it. This is where ethoxyquin becomes the problem. Ethoxyquin is a quinoline-based antioxidant that is used as both a food preservative and a pesticide. It is pretty commonly used as a preservative in pet foods to prevent the rancidification of fats. Should the mush left over after the ethanol process  (distillers grains) be fed to farm animals and our pets? Many carriers have introduced or are considering the use of these in their products as well!  The allergies that most dogs have to present formulations of pet food will be magnified by the use of this waste material.  Ethoxyquin and similar ingredients are harmful and can prove to be fatal if ingested over a long period of time.

   Fish meal, chicken meal, beef meal all sound like tasty ingredients at first glance. Here is the sick part, the term "meal" indicates that any part of the animal could be used. For example, including bones, organs, feet, or even skin. Yes, the meal is actually a mixture that may consist of numerous fillers from any or all of the parts mentioned. Meat meals are generally not as digestible as muscle meat and actually have a poor balance of amino acids. Fish meal is especially dangerous, because if it is decided that the fish is not fit for human consumption, then it must be preserved with ethoxyquin. So, unless the dog food's ingredients label specifically lists "human grade" fish or fish meal, it is likely that the food contains ethoxyquin. Which then becomes part of the initial concern of complications due to the chemical poisoning. 

    Like in our food, the most used, abused and over processed filler is Corn. Same goes for the dog food industry.  Corn is cheap for dog food manufacturers, so they use a lot of it, in all forms. Most of the corn products in dog food are so processed that they are devoid of nutritional value. Protein from corn is a poor substitute for animal-based proteins.  If you want a quality dog food, the first ingredients should always be whole, animal-based proteins, not corn! This even holds true to human table food. 

       Needless to say there has to be other more viable and healthy options. Most recently we purchased the chow (pictured) to experiment with the benefits and if there is really a noticeable effect. This particular chow is organic, however there are many that are not and still may contain healthy and beneficial ingredients for consumption which is really the ultimate purpose of nutrition. Per their website, this particular chow does NOT use chemical fertilizers, antibiotics or steroids. There are no chemical additives or artificial preservatives (Chemical antioxidants) such as ethoxyquin, BHT or BHA, that were designed to extend the shelf life and reduce fat spoilage (rancidity) of pet foods that may cause allergic reactions and affect liver and kidney functions. There is also no wheat or corn. 

         As long as the main ingredients is not any type of "meal" and there is no indication of the use of Ethoxyquin, that is definitely a proactive step in ensuring the health and longevity of the lifespan. Taking the time to read the label can be make the difference of health and happiness for our pets. 

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Herbs, Health and Happiness

   

     Herbs are interesting. Primarily because they can be used as a terrific cooking agent, in a medicinal manner to soothe or treat discomforts or ailments and can also be used as aromatherapy in your home. Herbs cover so many different green living areas that it would be terrific if we could use other natural resources as purposefully. Despite all of these uses, we will be discussing the role of herbs as a natural option for health and wellness. How many of us can truthfully say we have given natural herbal remedies a fair try despite access to them? 

      Although some people may dismiss herbal remedies as ineffective, the use of botanicals is well rooted in medical practice. Ancient doctors methodically collected information about herbs and developed well-defined pharmacopoeias to treat a variety of ailments. More than a quarter of all drugs used today contain active ingredients derived from those same ancient plants. What's better,  in a few simple steps we can learn how to use herbs to treat some of the most common epidemic health conditions like allergies, colds and even anxiety. Natural herbal remedies can be used across the spectrum for medicinal uses.  

      An allergy is an immune response triggered by eating certain foods, touching certain substances, or inhaling an irritant such as pollen or animal dander. Allergies to pollen, spores, mold, and dust affect the respiratory system and are usually the most difficult to control. Here are a few herbal remedies to consider when or if the need arises. Make a tea of one herb or a combination of herbs. Take 3 to 4 cups a day. If the herbs are in tincture form, combine several of them and take 1-3 drops 3 to 4 times a day until symptoms subside. 

Dong quai- Used as an antihistamine and anti-inflammatory.
Eyebright- Reduces congestion and secretions. It is good for itchy eyes, sneezing, and excess mucus.
Gingko - Contains bioflavonoids and is used as an antioxidant and anti-inflammatory.
Milk thistle - Helps reduce allergic, inflammatory, and histaminic reactions and supports liver function.
Red clover  - Helps build the body’s resistance to allergies.
Stinging nettles - Used as an antihistamine and anti-inflammatory.
Yarrow - Reduces congestion and secretions.

     The Common Cold. No need to elaborate on the utter inconvenience when the "bug" begins to make its rounds.  Around this time of year we see an increase in these colds and the Flu. In my household we do not take part in the Flu shots administered by the government through public health facilities and have not done so for many years. When we catch colds, we should seek relief through the use of natural herbs. Many immune-boosting herbs are proven to speed recovery, reduce pain and alleviate symptoms completely. 

Echinacea and Andrographis- taken as tea or tincture, used as an immune boosting herb 
Ginseng - taken as tea, used as an immune boosting 
Licorice root- used as a remedy for sore throat relief 
Eucalyptus - used for throat pain, lozenges  
Sage - used for a sore throat, gargle 
Lavender,Rosemary &Bergemot - used for congestion, administer as an herbal steam 
Lemon- used as an antiseptic throat spray with peppermint and lemon essential oil 

     Even with conditions such as Anxiety, herbs can help! Here is another short list of herbs that can and have been used to aide in treatment for this. With any mental or chemical imbalance the prescribed medications can be dangerous, with many of them include frightening side effects such as heart palpitations, irritable bowels as well as increased emotional instability. Here are a few herbal options for treatment. 

Catnip- used to alleviate stomach cramps, spams, headaches caused by insomnia, improve appetite,ease muscle tension and stress 
Chamomile- used to calm nervousness, reduce digestive discomforts and improve appetite
Kava Kava- The Kava root has been extensively researched for its effects on stress, anxiety, and insomnia, effective for anxious thoughts
Passionflower-  best for mild to moderate anxiety,  reduces muscle tension and insomnia, calms the nerves, helps prevent mood swings, headaches, and hot flashes 
St. John's Wort-not for anxiety specifically, but it is very effective for fighting depression, effective mood lifter.
Valerian Root- used as a sleep aid, soothes muscles, reduces mental and physical tensions

     In no way should the sharing of this information be used as a means to diagnose or care for any medical conditions. These botanicals have been used far longer than many present day approaches. Many of these were used by ancient medicine men and old world doctors as the only "medicine" for the population, with high success rates. These are not new discoveries however they are not encouraged as much as the modern day conventional treatment options.  Obviously this is a very broad and general overview since there are literally hundred of herbs and spices suited for ailments, aches, injuries, painsand chronic  illnesses. However, this  can be used as a "start-up" guide for living healthy through natural herbal medicinal approaches. The great thing about this is that many herbs can be grown in the comfort of our own home! A small hanging garden or a quick DIY wall garden can turn a fun project into a natural and sustainable food source for our homes.  We can do this! 

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Let's all go to the Market!

       Outdoor markets, better known as "farmers markets" are more than meets the eyes. They became less about the food, and more about the experience. It's really a lifestyle movemement  within itself with many benefits and perks that come with it. When I first told family that I would be operating and managing a farmers market, I pretty much received no response at all. Mainly because like most of us, they weren't really sure what that meant.  Honestly, neither did I. What I was aware of was the fact that in my search for answers regarding the food industry, this opportunity crossed my path. Pretty exciting news.

         Many of us think of a farmers market as some kind of backwoods, depressing archaic method of obtaining goods and food. This is a common misconception. Actually markets are a lively, enjoyable, refreshing and family-friendly experience. Many markets have not only fresh produce, but there is also a variety of natural dairy products, essential oils, soaps, spices, clothing and things of interest for children as well. In a sense, it's like attending a community garden party where you see your neighborhood friends, listen to local music as well as support local farmers and ranchers. 

       The part that many of us overlook is that each of us can make a difference! When we decide to buy locally, that money is used by the local farmers to continue growing their crops for the community.  When buying from a farmers market we are pretty much getting first pick since most of the time the grower is selling wholesale through the market. This means that instead of hiring a distributor to secure a contract with a food store or grocery chain, they are deciding to sell directly to the community (us). Can you see how one hand feeds the other? This is how we can become less dependent on the monopolized grocery chains. Since the produce is grown locally, we are supporting a network of local farmers and doing our part to help ensure that these farmers can continue their local growing operations. Also, organic  farmers receive no subsidies or government handouts which puts the cost of paying for pricey certifications, inspections and high insurance plans solely on the grower.  In case you were wondering, this is why the things we buy the most such as milk or juice, seem super cheap compared to their organic counterparts. We immediately become environmentalists because we decide to buy for quality as opposed to basing this on a price point. Typically, the wholesale price that farmers get for their produce is quite low; consequently, these farmers then take their produce and sell it directly to you, bypassing a middle man (grocery supplier) altogether. This also results in usually less expensive prices for us in the long run. 

     Quality of the food. There is so much I can say about this point alone, however lets discuss the main reason.  First off, you will feel better! Fortunately, farmer's markets often provide produce and food that is grown both naturally and organically which provides a superior taste quality than at other outlets. Farmers who sell their produce at farmer's markets are able to retain the nutritional content of their products by picking their produce at the very peak of its flavor, during the appropriate season.  Here are a few common nasty ingredients organic farmers help keep totally out of our soil, water, air and bodies: toxic fertilizers, pesticides, fungicides, herbicides, sewage sludge, antibiotics and growth hormones. All of which are known to cause grave physical damage in people as well as other lifeforms (fish, bees, frogs, etc). Another great perk is that the food they sell usually does not travel very far to get to your table (farm to table), which helps to ensure that the food does not become damaged as it sometimes does when being transported to grocery stores. It is simply more nutritional, less processed and typically more fresh for consumption. 

         Environmental Reasons. There are a couple things that may be affected by the purchase of produce from markets. How about climate change?  Soil conservation? Soil used in natural and organic agricultural practices holds more water during droughts and floods. Plants that are grown organically also have an elaborate and more resilient root system, so they can for longer time frames in extreme weather. Organic soil holds much more carbon, uses much less fossil fuel resources while sustaining habitats for all the creatures that help keep our planet healthy. Also, the amount of fossil fuel use is decreased in the delivery of the produce from farms to our dinner table. The farming practices of local farmers can be directly attributed to better soil, healthier habitats for wildlife as well as aide in decreased fossil fuel use. Put plainly, since the growers are not using numerous chemicals to accelerate and control the crop growth, we can rest assured that the food we buy at the farmers market is not harmful to our environment. It's simply the way nature intends it to be. 

 Enjoy the market! 

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