Healthy Cancer Chick

Fighting Cancer Through Healthy Choices

Facts About Hormones

Did you know that too much estrogen can fuel breast cancer? Thermography is able to look at the level of fibrocystic activity within the breasts which can correlate to hormone imbalances, typically indicating estrogen dominance. This may be a warning sign that your hormones are not balanced which increases your risk of developing breast cancer.

Bio-identical Progesterone may help balance the excess estrogen and decrease your breast cancer risk. Call 321-574-9014 or visit SpaceCoastThermography.com to learn more.

Here are some other interesting facts about hormones.

  1. When under chronic stress your body produces more cortisol which leads to increased sugar cravings and less quality sleep. Stress can also increase medical issues and decrease healing.
  2. Your hormones are responsible for controlling your body temperature, hunger and mood.
  3. Vitamin D is a hormone activated by the liver and kidneys, and is important for bone health, metabolism, energy, sleep, breast health and so much more. The body synthesizes it after sun exposure, but most of us are not getting adequate amounts so make sure you are getting tested at least once a year. Ideally you want your number to be within the range of 60-80.
  4. Hormones regulate energy, sex drive and metabolism.  
  5. Several hormones help with your sleep/wake cycles aka your circadian rhythm and melatonin is one of them. Your computer, cell phone and TV all reduce the amount of melatonin you produce, but getting blue light blocking glasses to use in front of electronics and staying away from devices at least an hour before bed can help you get better quality sleep.
  6. What you eat has a direct impact on your hormonal health! Following a plant based diet can help regulate your hormones as well as improve your health, help maintain your weight, and make you feel better overall.

Space Coast Thermography strives to help women in all aspects of their breast health. If you have any questions contact me today.

-Kristen

Living Healthy & Living Happy 🙂

Blueberry Season!

Keep reading for some great recipes.

I LOVE this time of year! Sunny days with cooler nights, flowers blooming, baby birds and bunnies all over the neighborhood, and fresh berries!

Picking blueberries has become a yearly tradition that my husband and I enjoy doing so much. There is a small blueberry farm about 30 minutes from our house that doesn’t use pesticides on their crops and the berries are so delicious. The first time we went my husband tried the berries and he couldn’t believe how much they actually tasted like…well, blueberries! He said it made the grocery store berries taste like dirt lol. We pick and we eat, pick and eat, for about 2 glorious hours and yes my fingers turn a beautiful purple color and my mouth and stomach are happily filled with this tasty and healthy treat 🙂

Blueberries are one of the best natural sources of antioxidants which help protect your body from damage by free radicals. They help manage high blood pressure, high cholesterol, and diabetes. They contain vitamins C, K, A and manganese, promote heart health and help to slow the aging process. They also help to improve memory, alleviate inflammation, aid digestion, prevent UTI’s, and my personal favorite…help to kill cancer cells!

This year we picked 10 pounds of blueberries and this is what the 10 pounds made:

  • 6 jars of blueberry jam (click here for the recipe here)
  • 1 bottle of blueberry balsamic dressing
  • 2 batches of blueberry scones
  • 4 jars of fresh berries we use in oatmeal, salads, toast with almond butter, yogurt, etc.
  • 1 no-bake blueberry pie
  • 1 baking sheet full of frozen blueberries for smoothies

Keeping the blueberries in glass jars in the refrigerator will keep them fresher longer.

Link to my Blueberry Jam recipe

This Blueberry Jam is so full of flavor and NO white sugar. Four simple ingredients: Fresh Blueberries, Pure Maple Syrup, Chia Seeds and Vanilla…that’s it! Swirl a little in your oatmeal, put it on toast (I like Udi’s gluten-free or Ezekiel), top off blueberry pancakes or waffles with it, or make a good ‘ole almond butter (it’s healthier than peanut butter) and blueberry jam sandwich.

Blueberry Scones

My first batch of scones I made into triangles like you get at the fancy restaurants lol. My second batch I just made round. Either way they are absolutely delicious. Here is the recipe.

Ingredients

  • 2 cups whole wheat flour (you can also try it with gluten-free flour or whole wheat pastry four)
  • 1 Tablespoon baking powder
  • Date paste (made from 8-10 large dates)
  • 1/8 teaspoon sea salt
  • 5 Tablespoons cold unsalted butter (I’ve used both real Irish butter and vegan butter…both are good)
  • 2 Tablespoons fresh lemon juice (bottled will work too. If using fresh add a little zest too)
  • 1 1/2 cups fresh blueberries (frozen will also work but fresh is better)
  • 1/2 cup plain yogurt (non-dairy, Greek, or Icelandic all work great)
  • 1/2 cup almond milk
  • 1/2 cup chopped pecans or walnuts

Directions

  • Preheat oven to 425 degrees Fahrenheit.
  • Process the dates in a food processor until you get a paste.
  • Combine the flour, baking soda and salt in a large bowl.
  • Slice the butter into thin slices and drop into the dry ingredients. Add the date paste and with a pasty cutter cut the butter and date paste into tiny pieces and mix into the flour.
  • Gently fold in the blueberries.
  • Mix in the lemon juice, milk and yogurt. Eventually you will mix the dough with your hands and then add in the nuts and continue to mix them in.
  • Roll into balls and place on parchment lined baking sheet. Gently press down into circles.
  • Bake for 15-20 minutes until golden brown.
No Bake Fresh Blueberry Pie

This pie is adapted from my friend’s mother’s famous blueberry pie recipe. If you love blueberries this is the holy grail of blueberry goodness.

Ingredients

  • 4 cups fresh blueberries
  • 1 pie crust (you can use a gluten-free or whole-wheat crust)
  • 2/3 cup water
  • 2 Tablespoons of cornstarch (substitute Bob’s Red Mill Arrowroot Starch, Psyllium Husk, or Ground Flaxseed for a healthier version)
  • 2/3 cup sugar or only 1/3 cup of Truvia Baking Blend

Directions

  • Fork prick the bottom and sides of the crust and bake according to the package directions
  • Remove from oven and let cool, then add 3 cups of fresh blueberries
  • In a small pot place the remaining 1 cup of blueberries, water, cornstarch and sugar. Bring to a boil and cook 3 minutes or until thickened. Be sure to stir while cooking
  • Pour the mixture over the blueberries and refrigerate. Let set and chill for at least one hour and then cut and enjoy
Blueberry Balsamic Dressing

Liven up your salad with this fresh and delicious dressing.

Ingredients

  • 1 cup fresh blueberries
  • 1/4 cup balsamic vinegar
  • 1/4 cup olive oil
  • 2 Tablespoons honey
  • 1 Tablespoon lemon juice
  • dash of black pepper

Directions

Blend all ingredients together except oil in a blender (I love my Vitamix) then slowly add in the oil while still blending. That’s it! Will last refrigerated for about a week.

** It’s great on salad of course but try drizzling a little over vanilla ice cream and topping off with some chopped nuts…AMAZING! (I like coconut milk or almond milk ice cream)

So, what are you waiting for? Go blueberry picking!!! The season for picking is only during April and May and won’t last much longer.

-Kristen

Living Healthy and Living Happy 🙂

My 4 S rule for eating healthy

Where do I start? It’s so overwhelming! There is so much information (and misinformation) out there. I try and do good for a while but always end up giving in. I could NEVER eat the way you do! I was destined to be overweight. I’m to picky of an eater for it to work.

These are some of the statements I have heard over and over from individuals struggling to get healthy, eat better, lose weight, prevent or treat medical problems, and feel better. What I tell them is that changing their diet is a marathon not a sprint. It is a lifestyle change and for most there will be “bumps” along the way, “cheat” days, or “set backs.” But I promise that if you get in the mindset that you can do it…you can!

My husband eats tempeh and tofu. He loves to make a vegetable stir fry and his favorite snack is raw vegetables with hummus. He drinks smoothies and kombucha and when out to eat he will order a fish dish, tofu dish or a black bean/veggie burger. He wasn’t always like this and I swear I didn’t hold a gun to his head and force him. He was a meat & potato kind of guy growing up and so was I (along with pizza & chicken wings). Making the switch to plant based was gradual but the rewards start immediately.

So, what I like to tell people is to simply start by trying to eat MORE of the 4 S’s.

  • Soup…who doesn’t love a good bowl of soup? Whether you like broth soups, creamy soups, hearty soups, or even cold soups…there are soups out there for you. Yes, everyone loves soup during the winter, but I also love it in the summer, even in Florida. But, like all good things there are some rules. In order for soups to be healthy you need to make them yourself. You should avoid heavy cream (use cashews, cashew cream, and non-dairy milks instead). Use only good oils (olive and avocado oils are good). Also watch the salt content and NO ADDED SUGAR! These are the ingredients that make healthy soup…not-so-healthy-soup. Use whole grains, beans, tempeh, tofu, or organic grass fed meats and add LOTS of vegetables!

Here are some of my favorite go to soup recipes.

https://sweetsimplevegan.com/2019/03/broccoli-cheddar-soup/?fbclid=IwAR18rYTUsFOXRlaEC3QeUOsEpmbt2PWDLhbauHHoVyEtJNnX_eexuZgqPyk

  • Salad…of course you have to eat more salad if you are trying to eat healthier. There is nothing better than getting fresh raw vegetables into your body. Salads don’t have to be boring and only consist of lettuce, tomatoes and cucumbers. Oh no, you can get VERY creative with salads. The thing to watch out for is the dressing. This is where your healthy salad can become topped with saturated fats, sugar, sodium and unwanted calories. Don’t top your salad with a store bought dressing (I can hear the veggies screaming at the thought). Instead try topping it with balsamic vinegar, hummus, a splash of citrus juice, non-dairy yogurt, even salsa (homemade or no added sugar preferred).

Looking for some new salad recipes to try? Try some of these.

  • Smoothies…get out the Vitamix. What better way to pack a large amount of nutrients into one meal? For all of you starting out on your “get healthy” journey, you can start with a little more fruit than vegetables and then gradually switch to more vegetables and less fruit. Trust me, your taste buds will adapt and you will start craving the deep dark green smoothies over the fruity ones (or at least I do lol). Smoothies are such a simple way to get on the healthy train. Just drink a smoothie in replacement of one of your three meals every day for a week or two and see for yourself how much better you start to feel. Add some fruit (fresh or frozen…organic if possible), some vegetables (spinach and carrots are the easiest to start with and you won’t even taste them…but don’t be afraid to add other leafy greens, celery, cucumber, beets, broccoli, etc.), a liquid (I usually use water but occasionally will add coconut water, almond or coconut milk), top it off with some extras (chia seeds, flax seeds, hemp seeds, nut butter, cacao powder, etc.) and blend until smooth.

Here are some smoothie recipes to try and if interested in getting a Vitamix (which I highly recommend) click here https://www.vitamix.com/us/en_us/?COUPON=06-1127&cjevent=3ff91dd6b51111ec83a400840a1c0e11&cjdata=MXxOfDB8WXww

  • Stir Fry…my husband’s favorite meal. Quick, easy, versatile, and delicious, a stir fry is my go-to dinner. Simply pick a healthy grain (quinoa, brown rice, cous cous, farro, brown rice noodles, etc.), pick a healthy protein (tempeh, tofu, beans, organic grass fed meat…if you are a carnivore), add lots of vegetables (my go-to’s are onions, celery, peppers, carrots, broccoli, cauliflower, spinach, Brussel sprouts, green beans, sweet potatoes, squash, snap peas and mushrooms), make a healthy sauce (avoid the store bought ones), and top it with nuts, seeds, and/or fresh herbs.

Need inspiration? Try these recipes.

So, as you can see, eating healthy can be pretty easy and it doesn’t mean that you have to give up flavor or eat the same boring thing every day. I encourage you to start adding the 4 S’s to your diet in replacement of the meat & potatoes, pizza & wings, heavy pasta dishes, sugary cereals and pancakes, burgers & fries, or whatever else you are eating that is holding you back. Once you focus on adding the good stuff it becomes easy to take away the bad stuff. Your health will improve and you will feel so much better!

-Kristen

Living Healthy & Living Happy 🙂

Turmeric Health Benefits & Ways to Use It

You know I’m all about the inflammation 🙂 I love spices to well…spice up…food, but I also love them for medicinal reasons. Turmeric is high on my list of helpful and healthy spices.

Owning a thermography practice, I see many individuals with compromised immune systems and inflammation throughout their body. Incorporating turmeric into your diet or supplementing with it can help reduce inflammation. It also has several other health benefits.

Turmeric comes from the root of the curcuma longa plant which is part of the ginger family. The curcumin within it has antioxidants and anti-inflammatory properties. But aside from that, it also helps with the following:

  • Improves memory (and boy do I need that lol)
  • Lessens pain
  • Fights free radicals
  • Lowers risk of heart disease
  • Helps fight depression
  • Helps prevent cancer

So, how do you add turmeric to your diet? Well, you can simply take a supplement but I prefer to use it in cooking. Some of my favorite ways are:

  • Add it to crumbled tofu, peppers and onions to make “scrambled tofu eggs” or if you prefer add it to real eggs (free range and organic hopefully)
  • Add it to soups and stir fries…goes great with Indian and curry dishes
  • Toss it with some olive oil and other spices on potatoes and veggies and roast them
  • Add it to rice and make a nice yellow colored rice pilaf or fried rice dish
  • Juice turmeric root to make a Turmeric Sunrise…..Mmmmm it’s so good

Another way I use turmeric from time to time is by making a Golden Paste. Once I have a jar of it in the refrigerator I can add a spoon to hot tea or hot water, mix some in to my oatmeal, mix it in hummus, spread it on baked sweet potato, whisk some in a pan with warm milk for a golden latte, or just eat a spoonful right out of the jar. It’s tasty and is so good for helping with arthritis inflammation in the morning 🙂

To make a Golden Paste/Turmeric Paste you will need:

  • 1/3 lb fresh turmeric root or 1/4 cup ground turmeric
  • 3″ fresh ginger root or 1 Tablespoon ground ginger
  • 1 teaspoon black pepper
  • 1 teaspoon cinnamon
  • 2 Tablespoons honey (you can use maple syrup if you don’t want honey)
  • 3 Tablespoons coconut oil
  • 1/2 cup water
  • pinch sea salt

If using fresh turmeric root and ginger root, peel and chop them and then add them with all the other ingredients in a blender and blend until smooth. Then add to pot.

If using ground turmeric and ginger simply put all the ingredients in a small pot and stir well to incorporate.

Heat over medium-low heat, stirring frequently until thickens. Usually this will take 3-5 minutes (but may take longer if using fresh ginger and turmeric root). It will thicken more as it cools also.

Keeps well in the fridge for 2-3 weeks.

Do you use turmeric? Any good recipes using it? Let me know!

-Kristen

Living Healthy & Living Happy 🙂

16 Tips To Help You STOP Eating Sugar

Marnie Clark, a breast cancer survivor and coach, discusses ways to help you beat those sugar cravings and decrease your sugar intake. We’ve all heard that sugar feeds cancer and suppresses our immune system, but we also know that giving it up is easier said than done. Below are 16 tips to help. Read Marnie’s full article here https://marnieclark.com/how-to-stop-eating-sugar-16-tips-to-help-you/?fbclid=IwAR0wW-im5gZcK_CqWB6khRC7j8XYFAlhjZ9eRwXu7ZIqRXs-8LH1q-rZp8A

1. Candida albicans infection. It may be that you have a rampant candida infection. Candida albicans is an opportunistic fungus that normally coexists in our digestive tract with the good bacteria, but during periods of high stress, too much alcohol intake, and/or antibiotic use a candida overgrowth can occur. It can get to plague proportions in your gut and even up inside your mouth (it can also cause vaginal infections, a/k/a yeast infection). Like cancer cells, candida loves sugar, it is fuelled by sugar. If you suspect this, get to your naturopath (your doctor will likely not know about this) and get yourself tested for candida.

2. Hormone balancing. Often hormonal imbalances are what cause us to crave sugar, so again, a trip to the naturopath to find out what’s what in the hormone department may be of huge benefit.

3. Deal with depression and stress. One of the major reasons we crave sweets is because we are depressed or stressed. Get help – there are many ways to do that. Whether you choose to see a therapist, get a massage, create more time for meditation, see a hypnotherapist, use Emotional Freedom Technique (Tapping) – whatever you choose to do – don’t put this off, please. Your emotional health is one of the most important aspects of a healing journey.

4. Address protein deficiencies. Make sure you’re eating plenty of lean, organic protein – whatever that means to you. If you’re vegan, you already know how to get your protein so make sure you’re getting enough of it, even if it just means including a high quality protein powder in your smoothie every day. A protein deficiency can often show up as sweet cravings – your body wants *something* and you don’t often recognize what that is.

In the kitchen:

5. Stop drinking sugar-laden soft drinks and sodas. Instead, opt for unsweetened teas like green tea (an awesome breast cancer fighter) or filtered water infused with slices of fresh fruit like organic lemons, strawberries, watermelon, cucumbers. Please don’t be tempted to turn to artificially sweetened drinks as an alternative. They are filled with chemicals that absolutely will not help you heal from cancer. Drinks with artificial sweeteners are even worse for you than the sugar they are meant to replace.

6. Swap unsweetened applesauce for sugar in your favorite recipes – if you want to do this, use a 1:1 ratio but for every cup of applesauce you put into your recipe, you’ll need to reduce the amount of liquid by 1/4 cup because applesauce has a lot of moisture in it. Also look up “raw food recipes” on the internet – these websites are devoted to helping us choose healthier options that don’t include sugar and they are absolutely delicious.

7. Instead of putting sugar or honey into your coffee, swap them for raw cacao powder, or ground vanilla bean powder or a sprinkling of cinnamon. Yes, your taste buds will need time to get accustomed to this, but these are much healthier substitutes.

8. Make your own salad dressing. This is a common source of hidden sugar – low fat options are not a great help to you because when food manufacturers remove the fat from salad dressings, they usually replace it with sugar and salt. It only takes a couple of minutes to make your own salad dressings, they are more tasty and much healthier for you.

9. Avoid the pre-made pouches of instant oats and sugary cereals. They are laden with sugar and chemicals, and often GMOs and SO NOT healthy! Instead, take a little extra time to use real cooking oats or steel-cut oats and add in your own organic raisins, chopped apple, nutmeg, cinnamon, cloves, vanilla (even pumpkin pie spice!) to add flavor to your morning bowl of oats. If you prefer it sweet, just add a drop of stevia.

At the grocery store:

10. Be a label reader and buy real food with no added sugars. Whether you are buying bread, oatmeal, applesauce, nut butters – whatever it is – look at the label and make sure there are no added sugars. In order to have the best success at eliminating the bad sugars from our diet, we need to understand and recognize all of the crafty names that are given to sugar, so we can make an informed choice about what we’re putting into our mouths.

11. Never go shopping when you’re hungry. You are ten times more likely to buy sugary treats when shopping hungry.

When those sweet cravings hit:

12. Eat some fresh fruit. Fruit contains a myriad of healing phytochemicals (plant-based compounds) that help to heal breast cancer. I especially love sprinkling apple slices with cinnamon – cinnamon is naturally sweet, so is the apple, and both of them will help you heal from cancer! If you are choosing dried fruit, make sure they are (a) organic; and (b) have no added sugars (because many do). Dried cranberries are not a good option as they almost always have sugar added to them due to their tartness. Dates are amazing though – not only do they help to fight breast cancer due to their impressive phytochemicals, they also help to naturally lower cholesterol levels.

13. Put a drop of organic fennel essential oil onto your tongue when you’re craving sweets. It is lovely and sweet, tastes likes licorice, and will satisfy that craving for sweets. Okay, now every time I mention fennel or licorice someone tells me they can’t have it because it’s estrogenic. Indeed, just Google it and you will see the following warning on fennel: “Some studies have found that fennel has an estrogenic effect, which means that it mimics the effects of estrogen… People with cancers that are sensitive to estrogen should also avoid the use of fennel.” Here’s the thing. You need to know how it actually works because it’s widely misunderstood. Fennel and licorice are phytoestrogens, but that’s not a bad thing.

14. Have a cuppa. Many herbal teas (especially cinnamon and licorice) have a natural sweetness that really help with those cravings. They will help you feel better, stave off those sweet cravings, and fight cancer all at once.

15. Sleep more! Yes, I just said that. The less sleep you get, the more you crave sugary snacks, according to a UC Berkeley study. So when you get those late-night cravings for something sweet, go get some sleep instead!

16. Eat sour foods. This tip comes to us from Dr Axe – when you’re craving sweet food, do the opposite and eat sour foods instead. This may seem odd but eating foods that are sour (lemons, limes, apple cider vinegar, sauerkraut etc.) actually helps to reduce sugar cravings.

Thank you Marnie for all the great tips!

-Kristen

Living Healthy & Living Happy 🙂

My Review of Earth Breeze Laundry Detergent Sheets

Do you buy laundry detergent in large plastic jugs? Did you know that those toxic plastic jugs are not biodegradable and are sitting in landfills and polluting the oceans?

Plastic waste is a problem…a HUGE problem! Over 700,000,000 plastic jugs alone end up in landfills and oceans EACH YEAR.  Plastic island is over 1 million square miles. Let that sink in. That is a lot of waste!

Working on eliminating as much plastic as possible, I decided to give laundry sheets a try. I was pleasantly surprised at how small the package was that the sheets came in. The amount of space saved in the laundry room is a bonus. Plus, there is no liquid leaks or drips on the washer or dryer anymore 🙂

If you are trying to figure out the math for the cost of dryer sheets, they really are cost efficient, about 25 cents per load ($14.99 for 60 loads). Compare that to the 25 cents per Tide Pod (which no one should use these toxic pods), 36 cents per load for Meyers, 20 cents per load for Seventh Generation, and 33 cents a load for Laundress.

I bought the unscented as I don’t like any chemicals or fragrance in my detergent. I prefer to use a few drops of essential oil on a wool ball in the dryer to add a scent if desired. These sheets create no mess. You simply toss half a sheet in the bottom of the machine (for top loading machines) or fold the sheet and put it in the detergent tray (for front loading machines), throw in the clothes and start the cycle. Viola…easy peasy lemon squeezy!

The sheet completely dissolves and leaves no sticky residue or mess. They definitely clean just as well, if not better, than other (usually more expensive) detergents.

Another great thing about the Earth Breeze laundry sheets is the company’s guarantee.

But, be aware that although they are paraben, phthalate, phosphate, dye and bleach free (good news), they only get a C rating from the Environmental Working Group due to some of the ingredients (not great news). So, are they better for the environment and help with plastic waste…yes! Is it the best laundry detergent based on ingredients for your health…no. But it is better than a lot of the popular detergent brands and I still may use them occasionally like when we travel or for my kids in a college dorm or apartment rather than the horrible pods 🙂 Check them out and compare for yourself.

-Kristen

Living Healthy & Living Happy 🙂

Iron — Deficient or Too Much?

Are you getting enough iron? Would you know the signs and symptoms of iron deficiency if you had it? What about having high iron levels? Do you know what to do if you do suffer from an iron deficiency? Let’s explore the topic and learn more.

Iron is essential for your body. It is needed for your mental and physical health and to maintain your energy levels. Iron is present in a substance called hemoglobin, which is found in the red blood cells within our body. Hemoglobin carries oxygen in the blood from the lungs to the rest of the body. Oxygen is required in your brain for concentration and in your muscles for physical energy. Iron is also needed to maintain a healthy immune system, helping you to fight off infections.

The supply and demand for iron in your body can become unbalanced for a number of reasons and this can lead to iron deficiency.

Signs of iron deficiency can include:

  • fatigue
  • anemia
  • hair loss
  • shortness of breath and racing heart
  • headaches
  • restless leg
  • dry mouth or sore tongue
  • infections
  • cravings (for non-food items like clay, dirt, ash)
  • cold intolerance
  • paleness
  • irritability and concentration problems
  • mouth ulcers

Natural losses of iron are replenished by absorption of iron from the gut. Issues such as blood loss, digestive problems, illness or inflammation can disrupt these vital functions of recycling and storing iron, and can lead to iron deficiency and anemia.

How do I know if I’m deficient?

Your body contains about 3000mg of iron. Blood tests can determine if you have too little iron (iron deficiency) or too few red blood cells (anemia).

Changing your diet or taking iron tablets can slowly improve your iron stores. However, the body can only absorb a limited amount of iron per day through these methods, and it may take months for you to feel better. Another method is to add iron directly to your blood through intravenous infusion which can rapidly replace all your iron stores in one treatment and patients report feeling better in days.

Some foods high in iron. liver, broccoli, persimmon, apples, nuts, legumes, spinach, pomegranate

High-iron foods

• Beef
• Organ meats
• Clams
• Shrimp
• Black beans
• Black-eyed peas
• Blackstrap molasses
• Brewer’s yeast
• Chickpeas
• Green leafy vegetables
• Kelp
• Kidney beans
• Legumes
• Lentils
• Lima beans
• Nuts
• Pinto beans
• Prune juice
• Pumpkin
• Quinoa
• Soybeans
• Spinach
• Swiss chard
• Tempeh
• Tofu
• Turnip greens
• Whole grains

Everything in your body is a delicate balance. Recent research has begun to develop an understanding of the link between high iron levels and higher risk for cancer. While you don’t want to have iron deficiency, you also don’t want to have too high iron levels either.

The reason excess iron can be harmful is how it affects the mitochondria, the little batteries in your cells. One of the typical byproducts of mitochondrial respiration is hydrogen peroxide (HO) and is a normal part of how the body converts fuel to energy. When iron levels are too high, however, a dangerous process occurs, where healthy hydrogen peroxide is converted into free radicals (HO-), which does serious damage in the body, destroying your mitochondria.  Excess stored iron can increase inflammation in the body.

A serum ferritin blood test can be done to assess whether you have too much iron in your blood. If determined that your levels are too high, there are ways of lowering your iron intake, which will slowly lower iron levels over time.  Here are a few to consider:

  • Keep your animal protein consumption low
  • Make sure your supplements don’t have iron “fillers”
  • Avoid processed foods fortified with inorganic iron
  • Avoid cooking in iron pots and pan (especially when cooking with acidic foods, like tomatoes)
  • Check the iron levels in your well water
  • Consider downgrading your vitamin C supplementation, since C assists iron absorption
  • Avoid alcohol
  • Exercise regularly
  • Consider periodic fasting

In addition, consuming certain substances, such as black tea, coffee, red wine or calcium supplements, along with iron-rich meals can help to curb iron absorption from the food. Iron chelation therapy and therapeutic phlebotomy may also be options to lower iron levels more quickly. As always, consult your physician before starting any treatment.

-Kristen

Living Healthy & Living Happy 🙂

Chickpea Salad Sandwich

Tired of the old PB&J for lunch? Ready for something different that tastes so good you will be eating spoonfuls of it out of the bowl before you even get it between the bread? Try this Chickpea Salad, a.k.a. Vegan Tuna Salad, Sandwich…it may become your new favorite sandwich. It is packed with protein, fiber, iron, magnesium and a whole lot more.

Ingredients

  • 1 can of drained & rinsed chickpeas
  • 1/4 cup chopped onion
  • 1/4 chopped celery
  • 1/4 cup chopped carrot
  • 3 Tablespoons Vegan Avocado Oil Mayo or Grapeseed Vegenaise (these are my favorites to use)
  • 1/4 tsp dill
  • dash of celery salt
  • black pepper to taste
  • Spouted or sourdough bread
  • optional toppings: romaine lettuce (or any leafy green), tomato, pickles, sprouts or microgreens, hummus

Directions

  1. In a bowl smash the chickpeas with a fork or dough blender, which I find works great 🙂

2. Add the onions, celery, carrots, dill, celery salt, pepper, and mayo. Mix well.

3. Create your sandwich! Pile the mixture on your bread and add your toppings.

4. Enjoy!

-Kristen

Living Healthy & Living Happy 🙂

Protein Packed Salad

WOWZA…this salad is packed with so much goodness and tastes amazing!!! It is simple to make and pairs wonderfully with any soup during these cold months 🙂 I had it for dinner tonight with my butternut squash soup. Loading up on veggies and not sacrificing flavors…it’s a Win Win in my book.

Ingredients

  • 1 cup dry quinoa
  • 1 can chickpeas drained and rinsed (I usually save the liquid, a.k.a. aquafaba, for other recipes)
  • 2 cups chopped broccoli
  • 2 cups chopped kale
  • 1/2 cup dried cranberries
  • 1/2 cup diced onion
  • 1/2 cup diced red bell pepper
  • 1/2 cup toasted pecans (you can toast them quickly in a toaster oven or use raw untoasted pecans if you are in a hurry)
  • 1/2 cup chopped parsley

Dressing

  • 1/3 cup extra virgin olive oil
  • 1/3 cup fresh lemon juice
  • 2-3 teaspoons pure maple syrup
  • 2 teaspoons dijon mustard
  • 2 minced cloves of garlic
  • salt and pepper
  • I also like to add a few shakes of crushed red pepper…gives it a little kick 🙂

Directions

  1. Cook quinoa according to package directions. Let cool.
  2. Add all the other ingredients to a large bowl. Add cooled quinoa.
  3. Whisk all dressing ingredients together in a small bowl. Pour over salad and toss to coat.
  4. Enjoy!

As always, you can add other ingredients to this salad to your liking. I usually add some sliced avocado and diced beets to it. My husband isn’t a real avocado or beet fan like I am so I add them on only mine…he doesn’t know what he’s missing!

This salad is also very yummy with slices of grapefruit or orange in it. Be creative!

-Kristen

Living Healthy & Living Happy 🙂

Fasting for the New Year

Have you ever tried fasting? Did you know that fasting can help improve many aspects of your life? Maybe 2022 should be the year that you incorporate fasting into your life!

What are some of the benefits of fasting?

Weight Loss (fasting regularly…or even irregularly can be key)

Promotes the secretion of human growth hormone (slows down aging, helps build muscle, burn fat)

Improves Blood Sugar (normalizes insulin as your body can become insulin resistant when it gets too many carbs and sugar)

Keeps your Heart Healthy and Lowers Triglyceride levels (lowers the bad cholesterol and increases the good HDL cholesterol)

Reduces Inflammation and the markers of oxidative stress

Protects Your Brain by enhancing cognitive functioning and can slow the progression of neurodegenerative disorders like Alzheimer’s disease

Cancer Prevention/Treatment (shown to be comparable in efficacy to chemotherapy in delaying the growth of certain tumors and shown to be protective of non-cancerous cells from chemo drugs)

Decreases Hunger (Leptin, the hormone that triggers when it is time to stop eating, levels drop which leads to less leptin resistance, less hunger/more weight loss)

Normalizes Ghrelin Levels (The human hunger hormone) so eventually you won’t feel hungry unless you actually need food

10  Good for Athletes (positive effects on body mass and muscle growth)

Fasting and Brain Health

Science has given us mountains of evidence that putting your body into a state of short-term caloric restriction, or fasting, can not only reduce the size of your waist, but improve the health of your brain and fight off brain disease! In the absence of calories, life-sustaining, protective genes responsible for cellular repair and protection are activated, inflammation is reduced, and anti-oxidative defenses are increased.

This means that simply going without food for a while may have anti-aging, anti-inflammatory, and anti-tumor benefits that are available to anyone, at any time.

The Fasting Lifestyle

  • It is considered a fast when you consume less than ¼ of the calories you need each day.  For most people this is between 400-600 calories or less.
  • Most people are in a state of glucose metabolism (eating way too many sugars and carbs)
  • Most people are eating more calories than they need but not enough nutrients
  • Fasting is letting the gut take a vacation
  • Obesity is an inflammatory disease that will lead to medical problems

The Best Fast For You is The One You Will Stick To!

Here is a sample of intermittent fasting that is a great place to start. Why not give it 30 days and see how much better you feel 🙂

With fasting we have what we call our feeding and fasting periods. Some other terms that are used for this are “building window” and our “cleansing window” to help understand what the body is doing during these times.

Feeding or Building Window: The time between our first meal and our last meal. When we take in nutrients, we stimulate building mechanisms in the body that are led by the hormone insulin.

Fasting or Cleansing Window: The time between our last meal of the day and the first meal the next day. When we are going without food, we have a post-absorptive period of 3-5 hours and then our insulin levels go down and our HGH levels go up, which begins to stimulate the process of cellular cleansing and repair.

Having some sort of a consistent pattern with intermittent fasting is the best way to develop the metabolic flexibility and energy efficiency that strengthen our bodies internal resistance.

What are you waiting for?

Healthy gut, decrease in health issues like cancer and heart disease, weight loss, reduced inflammation and so much more! Make fasting a part of your 2022 plan.

-Kristen

Living Healthy & Living Happy 🙂

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