We can’t avoid the plastic in this world – I’ve tried. It is everywhere, from food storage, food wraps, disposable cups and lids, takeaway restaurant containers, store-bought yogurt cups, electric kettles, coffee & espresso makers.
It is impossible in today’s society to go plastic-less. So we have to create an awareness of how much plastic is excessive, and how to reduce its use when combined with foods and heat. Why do we need to reduce this usage? Because certain chemicals used to produce the plastic, like BPA and many others, can leach out of the plastic and into the consumables. Then upon consumption they can lead to health problems like metabolic disorders (think obesity) and reduced fertility. Should be really be concerned about this?
Well, according to Harvard Medical School Women’s Health Watch, plastic is not just one particular thing – but a spectrum of many different components. Which means that your plastic container can have a variety of different chemicals and proportions of them. Generally over the long term of usage, the effects of these chemicals add up and can lead to a variety of health issues. So the more we expose ourselves to it, the longer we expose ourselves to it, the more we combine it with heat and consumables, the higher our risks to adverse health issues.
Because I’m a health coach and have access to various toxin testing, I’ve learned how high my BPA content is – and I strive to eat clean and safely. So I’m thinking if I actively work hard to avoid the plastics, and my BPA content is so high… how high is it for someone who doesn’t yet have the awareness?
Aside from BPA – Bisphenol A, Phthalates are harmful for the male reproductive system. In addition to phthalates, there are a number of chemicals shown to leach out and create estrogenic activity. This is not a great thing. So when a plastic is deemed by the FDA to be microwave safe, there could still be other toxins used in the manufacturing of that plastic that could still be leached. When there are other options, like ceramic-glass, which can be used equally well in microwaves, it just makes good sense to avoid putting the plastic in a delicate position of harming your health.
Fancy coffee houses will be brewing in stainless steel machinery, which is great – but if they pour into plastic/paper cups, then we’re back in the same ball game. It’s nice when you can take your stainless steel tumblers into these coffee shops.
Key Takeaways. Avoid putting plastics in the microwave! Skip packaging when possible. Reduce hot beverages when brewed in plastic components. Bring your own cups to coffee houses.
Grains, nuts, and true seeds are all edible little nutrient dense gems with compounds that boost health. Some are more potent than others, but they all supply minerals, fiber, and healthy omega-3 fats. Many provide plant-based proteins too. Here are my favorite seeds to incorporate weekly into your diet. Remember to discuss dietary changes with your practitioner, who would know the best for you regarding your bio-individual conditions, medications, and any interactions.
Seeds still support our health today. Learn more about these five superfood seeds and how you can enjoy them more often. These seeds are often used as toppings for salads, yogurt, toast, cereal, grain bowls, and blended into sauces, dressings, puddings, and smoothies. There are some egg alternatives made from these seeds and water!
Chia Seeds
They are 40% fiber and 60% nutrient filled gems that help with digestion, heart disease, diabetes, muscle building, and high blood pressure. The fiber helps satisfy the appetite and feed the good gut bacteria.
A 1-oz serving of chia seeds contains 4 g of protein, 9 g of fat. It is full of omega-3 fatty acids and antioxidants and is a complete protein, which is rare for a plant-based protein. It supports bone health and muscle building.
Hemp Seeds
A cousin to cannabis/marijuana, hemp is trendy. As a supplement it’s used for a variety of anxiety-related issues. It’s a complete protein, which is rare for plant-based proteins. It’s 25% protein and 75% fiber- and nutrient-dense gems containing all nine amino acids, omega-3 fatty acids in a ratio with omega-6 that is optimal for health (anti-inflammatory).
It is known to boost health: heart health, stress response, relaxation, optimal hormone and brain health. The fiber helps with microbiome nourishment, motility, and overall GI issues.
Flaxseeds
“Liquid Gold” is the way flaxseed meal was described to me. The meal is not a liquid but a powder; but the expression ‘liquid gold’ refers to oil. Flaxseed oil is rich in omega-3 fatty acids. The meal, ground flaxseeds, is an easy form to eat and doesn’t get stuck in your teeth which can be annoying.
It’s 40% oil – mostly omega-3 fatty acids so very anti-inflammatory. It’s 60% fiber- and nutrient-dense. It’s used to boost digestion, bowel regularity, weight loss/maintenance, & detoxification. It contains components that help reduce your risk of estrogen-related cancers, and help stabilize your blood-sugar.
Sesame Seeds
Tahini is sesame butter, and used as a staple in Middle Eastern recipes. These seeds are nutrient dense gems of minerals, antioxidants, and contain anti-inflammatory properties. They are known to help with hypertension, relaxing, sleep, free-radical damages, brain- and heart- health.
Pumpkin Seeds
Pepitas are pumpkin seeds without the husks. Having been used for thousands of years, they are nutrient dense with minerals and vitamin E. They are known for fighting radical damage, boosting immune function, and reducing the risk of various cancers. They are also known for being delicious- especially when slightly roasted.
Texas and the US loves to consume its tea… iced and usually in the summers; but outside the US, hot tea is common and almost known as medicine in a cup. There are literally endless number of ways to create a hot flavored drink that can bring heat into the body and have a health impact. So what are the best herbal teas one can create or drink? From a nutritional therapist’s point of view – who has experience living in both the UK and India – these are my suggestions.
Herbal teas can contain flowers, herbs, spices, and other roots; but do not typically contain “tea” which is anything derived from the Camellia Sinensis plant (green, white, black, oolong tea variations). Most herbal teas are caffeine-free and gluten-free… but NOT ALL. So if that is important to you, then you must read the ingredients and certified designations of any new tea you introduce. The benefits of herbal teas are:
Positive health impact
Won’t keep you up at night
Can be used as a smoothie base
Can be used to flavor cooking (oatmeal, soup, marinades, grains)
Can be used as a cocktail mixer
Loose herbal teas can be used as garnish (salads, desserts)
Darshi’s Suggestions:
Ginger: A pungent taste best known to help with supporting immunity, reducing nausea, reducing motion sickness, creating inner heat, fighting inflammation, reducing pain (post-workout, osteoarthritis, menstruation). You don’t have to buy tea bags if you already stock fresh ginger. Simply grate washed ginger (skin and all) into boiling water and boil or steep for a few minutes. I like to instant pot my tea on the soup cycle to intensify the flavor and make larger portions to use throughout the week (hot or iced).
Mint: A sweet taste best known to help with easing indigestion, enhanced breathing/ bronchial relaxation, and better muscle repair/ increased oxygen levels to the brain and other organs. You don’t have to buy tea bags if you already stock or grow fresh mint. Simply add washed mint leaves into boiling water and boil or steep for a few minutes. There are new varieties of mint plants, including a chocolate mint plant that makes minty chocolate tea or cocktails.
Hibiscus: A tart taste best known to help with promoting weight loss, boosting good cholesterol (HDL), lowering bad cholesterol (LDL), lowering triglycerides in diabetics, and protecting the liver. It is also immune-supporting and anti-bacterial. You have to buy tea bags here for full impact.
Roobios: An earthy taste best known to help with fighting inflammation, protecting bone health, improving digestion, and preventing obesity. It has some important minerals too (iron, calcium, potassium, copper, manganese, zinc, and magnesium).
Chamomile: A floral taste best known to help with calming/inducing sleep, fighting inflammation, easing menstrual cramps, regulating blood sugar and protecting bone density
Does the status of your BMI (body mass index) affect your immunity? Health professionals use the BMI as a measurement of how healthy one is and what category of health risk they are in especially for cardiac complications.
The CDC has suggested that “as BMI increases, the risk of death from COVID19 also increases” which aligns with a May/2020 cohort study. Obese patients may have three times the hospitalization risk, which is similar to having diabetes or hypertension. Additionally, mechanical ventilation may be more difficult and less effective with obese patients’ decreased lung capacity. Additionally, obesity impacts the immune system, especially with T-lymphocyte dysfunction. T Lymphocytes are important to the adaptive immune system, and specifically for killing infected host cells and regulating the immune process. Obesity can sometimes increase chronic inflammation.
Despite all these negative factors, there is hope. Because weight loss removes these risks entirely. So there is a push for weight loss in light of the pandemic. If you know of anyone that could benefit from a meeting with a nutritional therapist, health coach, or a naturopathic doctor, send them our way and drop me an email. We will give them a complimentary session and help them get started on their new health goals.
Our daily recommended servings for fruit is between 1 – 2 cups depending upon age and gender. But the definition of “1 cup serving” is not necessarily 1 true cup. So it’s good to understand what a piece of fruit literally translates into in terms of serving size from the hyperlink above – for example 1 small apple = 1 cup serving or 16 grapes = ½ cup serving or ¼ cup of dried fruit = ½ cup serving.
Knowing where to find this information can be empowering when creating your own meal plan for the week to ensure you get your recommended fruit intake.
When I reach out for a type of fruit, I consider the nutrilicious value (nutrient value & the taste together). I lean more toward stone fruits and berries. Stone fruits provide great nutrient value, taste, and more volume for equivalent calories when satiating hunger. And berries provide ample antioxidants. An antioxidant rich diet seems to protect against stroke, artery stiffness, blood clots, high blood pressure, and chronic inflammation. Berries are an excellent choice for fruit consumption because they provide 10 times more antioxidants than other fruits or vegetables, are immune-boosting, memory improving (blueberries), cardiac-protecting, have anti-cancer properties, AND boost our natural killer cells. Our natural killer cells are part of our immune process to fight against virus (think COVID19 protection here among others)
These days health professionals are exploring what supplements and foods can help specifically with COVID19 illness. While we all explore ways to get GBOMBS into our daily routine, what does one do if they feel especially concerned about lung function? The answer could lie in quercetin.
Quercetin is a natural pigment in many fruits, vegetables, and grains. (plant-based not animal). It’s an antioxidant which also boosts immunity, is anti-inflammatory, and reduces blood pressure and allergy symptoms.
Antioxidants are compounds that bind to free radicals. Looking back at chemistry, free radicals are end products of reactions where there are free floating electrons – remember them? I recall my Chemistry teacher telling me he thought that was a carcinogenic thing. Fast forward almost 40 years and now I can say, he was right. Free radicals are damaging to the body, and are linked to numerous chronic illnesses, including cancers, heart disease, and diabetes.
Antioxidants neutralize the free radicals by binding to them and this helps minimize the destruction that could occur. A recent study I looked at (May, 2020) shows that quercetin has benefits specifically with lung cancer cells. Some people take quercetin supplements, but I always prefer real God-made foods. Common quercetin food sources include:
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