When I order a blue cheese salad, I always tell the chef to swap out the blue cheese. It had become so natural that I had forgotten why… was it when I was avoiding dairy? Is there gluten in blue cheese? What is it that’s giving me the cheese blues?
After researching it again (I must have done this before and forgotten), I got it. There may be a gluten issue with blue cheese. While cheeses are naturally gluten free, some of the molds used to create blue cheese are first grown on gluten-breads and then transplanted. The question remains as to IF the small bit of gluten could really impact a gluten-sensitive individual.
I tell my clients to read the messages from their body to determine what works and doesn’t. many of my clients are steering away from dairy (or casein) so it’s becoming a non-issue; but for those that are enjoying cheeses, it’s a very bio-individual thing. There was a Canadian study done which concluded that when gluten bread mold is used to make blue cheese, “a variety of brands tested found no detectable levels of gluten in the final product…” so it should be okay. But I know many people would rather avoid blue cheese unless labelled gluten free (Athenos, BelGioso (website-verified), Boar’s Head, Cabot, & Organic Valley (website).. But I still say let your body be the judge… not some study participant, some Celiac association, and not me. You do you!
As one of the most nutritious drinks in the world, green tea is delicious and reached for globally to calm the spirit, and fill up with phytonutrients, antioxidants, and reputed anti-cancer properties.
We all may drink tea differently (milk-no milk, sweetener-no sweetener, lemon-no lemon, etc), but it’s a great way to enjoy a beverage that has been used to improve health over centuries.
Here are some of the benefits from drinking a cup of green tea/day:
Hydration: important for skin, weight, brain, digestion, and kidney function
Antioxidant-rich: Antioxidants may be protective against chronic illness such as heart disease, diabetes, cancer, and obesity.
Immunity Boosting: EGCG is one of the antioxidants from green tea that seems to improve immune function
Weight Loss: Several studies suggest that green tea supports weight loss and boosts fat burning.
Energy Boosting: Green tea has caffeine, which is a stimulant and energy booster. It may also boost athletic performance and endurance.
Cancer Protection: science shows that regular green tea drinkers may have a reduced risk of cancer – specifically bladder, breast, colorectal, and prostate.
Diabetes Protection: Green tea may help better manage blood sugar and protect against Type 2 Diabetes, while also reducing inflammation and better utilizing insulin. This has shown to reduce insulin resistance in some folks.
Heart Health Booster: science shows that regular green tea drinkers have a lower risk of heart disease, heart attacks, and strokes
Promote brain health: science shows that regular green tea drinkers have a reduced risk of dementia and other cognitive impairments
Prevent kidney stones: science shows that green tea drinkers may have a lower risk of developing kidney stones, especially with men
To make Green tea:
Boil water, and allow it to cool 3 minutes before pouring it in your cup.
Add a green tea bag to your cup. Pour heated/cooled water to your cup and steep 1-3 minutes.
What’s slightly sweet, somewhat bubbly and a bit tangy? kombucha is a fermented tea drink whose healing reputation has been touted for centuries. It is said to be the drink that boosts immunity, gut bacteria, digestion, metabolism, heart health, and possibly even cancer! How can one drink do all that? And if it could… it would have to be a SUPERFOOD… or SUPERDRINK!
Is the reputation real? What does western science say?
Kombucha is made with a tea, sugar (which will be used up in the culturing process), and a SCOBY (Symbiotic Culture of Bacteria and Yeast) – and of course –time for fermenting. Mixing these ingredients together and waiting from a few weeks to a few months allows the sugar to break down into alcohol and organic acids (including carbon dioxide). The final product is a beverage that is sweet, tangy, bubbly, and contains probiotics, antioxidants, B vitamins, caffeine, and a small amount of alcohol.
For those that don’t partake in alcohol – this isn’t your drink. For the rest, kombucha does provide live strains of bacteria (probiotics) and antioxidants that may enhance your gut bacteria and improve immunity and digestion. It could enhance microbe function – of which includes metabolism, and heart health.
Cancer Benefits
A November 2020 study reviews other clinical studies and contends that Kombucha has anticancer activities as well by inhibiting cancer cells. The tea polyphenols may prevent gene alteration and propagation of cancer calls, while also promote cancer cell apoptosis (cell suicide). It may also alkalize a cancer patient’s blood pH in some cases. The components of kombucha tea (specifically vitamin C, glucuronic acid, polyphenols, gluconic acid, and lactic acid) may reduce the incidence of stomach cancer. While there have been many studies done with kombucha via non-human subjects (mice), there have been few human trials done – although… the drink has been in existence for centuries. The US FDA confirmed there is no harmful effect of kombucha on the human body.
Diabetes Benefits
The antioxidant activity of kombucha tea helps to neutralize free radicals that form due to normal aging and body processes. The free radical generation is not beneficial to the quality of health nor longevity of the body; so any component that helps neutralize this is considered a positive impact. Kombucha has been shown to be beneficial with antioxidant activities on illnesses like diabetes.
Antibacterial and Antifungal Activity
Kombucha tea has demonstrated the inhibitory performance against gram-negative and gram-positive bacteria, helicobacter pylori (peptic ulcer causing), Escherichia coli (diarrhea causing), & staphylococcus aureus among others.
Other benefits
The research talks about liver protection, and detoxification which could be beneficial with grout, rheumatism, arthritis, and kidney stones.
Other adverse effects
If Kombucha is not prepared correctly – home brewed but not right – there can be negative side effects including dizziness, nausea, allergic reactions, jaundice, and head/neck pain. Pregnant or nursing women should NOT drink kombucha nor any other alcoholic beverage according to the CDC. The immunocompromised (people with weakened immune systems)
Tis the season of pumpkins and all the fall squashes – but try not to waste the best parts! The best parts are the tiny gems in the middle – the seeds. They are high in antioxidants, omega-3 fatty acids and amino acids! If you can rinse through the fibers and collect the seeds – you will discover a delicious snack. These seeds can be slowly roasted in a toaster oven and then cooled. Before eating, you want to hull them, which can be done one at a time. It’s not a bad thing to slow down eating and increase the anticipation of a delicious nutritious snack!
Roasting the seeds has been shown via science to enhance the antioxidant properties, aroma, & flavor – and it is absolutely one of my favorites!
Protein, along with carbohydrates and fats, is an essential macronutrient. We need it for growth and repair of cells, tissues, and organs. Eating an optimal amount of protein is important for building organs, muscles, skin, and hormones. Studies show it’s useful in weight loss, increasing muscle mass, and increasing overall strength.
Health professionals are still debating the optimal amount of protein one should eat. Current studies are putting that number somewhere between 10-35% of total calories consumed. That gave me the idea of categorizing top vegetarian foods by the percentage of protein they provide. It’s a new way of looking at how best to get your protein without getting a lot of other things. We are just looking at vegetarian foods, because we already know that animal based foods are very high percentage of protein, and it’s the vegetarians that are constantly searching for good protein sources. I hope this list empowers all of you to seek out great protein sources that you may not have approached before.
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