From the Plate
Weekly wisdom — tips, recipes, and gentle reminders for your wellness journey, delivered with care.
May 6, 2026
Cortisol, Coffee & Why You Gain Weight Under Stress
Coffee Promotes Cortisol Production and Weight Gain Conventional wisdom suggests coffee is a great addition to a weight-loss plan — it's nearly calorie-free and contains no fat. But a more holistic view evaluates coffee through how it affects the body's ability to metabolize the rest of what you eat. Recent research suggests that despite its low calorie count, coffee may actually promote weight gain and type 2 diabetes by stimulating cortisol production and insulin resistance. CAFFEINE STIMULATES CORTISOL Cortisol is the body's stress hormone. One of its jobs is to facilitate the fight-or-flight response — raising blood pressure, accelerating carbohydrate and fat metabolism, and increasing blood sugar so muscles can perform under threat. Cortisol also promotes insulin release to shuttle glucose into cells. This cortisol-driven demand for blood sugar makes us feel hungry, encouraging us to eat more even when we're trying not to. If our cortisol response were physical — running from danger, fighting — we'd burn off the extra fuel. In today's world, most stress is mental or emotional. The result? Weight gain. And over time, our cells become resistant to all that insulin, which sets the stage for type 2 diabetes. REGULAR COFFEE BUILDS PARTIAL TOLERANCE A 2005 study in Psychosomatic Medicine found that habitual coffee drinking does build some tolerance to caffeine's cortisol effect. Subjects given caffeine after a five-day fast showed morning cortisol spikes that diminished after a few days of regular exposure. But when subjects sipped caffeine all day, their cortisol levels rose again in the afternoon — particularly in people prone to high blood pressure. Translation: an all-day coffee drinker will likely keep producing extra cortisol, encouraging weight gain. People who limit themselves to one or two cups first thing in the morning fare much better. CORTISOL PROMOTES BELLY FAT According to Shawn Talbott, PhD (author of The Cortisol Connection), cortisol also encourages your body to store fat — especially in the abdominal area — a pattern associated not only with diabetes but with heart disease, high cholesterol, and hypertension. 5 GENTLE COFFEE ALTERNATIVES * Green tea — slightly less caffeine, plus powerful catechin antioxidants. * Nutty smoothies — cashew milk, protein powder, nut butter. Steadier blood sugar, no 3 pm slump. * Licorice tea — caffeine-free, supports the adrenal glands. * Siberian ginseng tea — a tried-and-true fatigue fighter, slightly bitter, sweeten with honey. * Reishi mushroom tea — a staple in traditional Chinese medicine. Reishi, Siberian ginseng, and licorice root can also be taken in tincture form. — Lezah
Apr 29, 2026
Protein — Finding Your Optimal Level
"The USDA's recommendations don't cut it. What we really need is a standard that tells us how much protein we should eat based on our own individual goals and aspirations." — Dr. Mike Roussell PROTEIN AND WEIGHT LOSS Researchers at the University of Illinois designed a weight-loss program in which one group ate the RDA for protein and a matched group ate twice the RDA. Both groups exercised. The RDA group lost 12 pounds of fat in 16 weeks — but also lost two pounds of muscle. The higher-protein group lost nearly 20 pounds of fat with no muscle loss. Protein helps you lose fat AND preserve muscle. But won't all that protein clog your arteries? In the OmniHeart study, subjects with high blood pressure and less-than-ideal cholesterol were tested at 18% protein (close to USDA) and 28% protein. No weight loss was allowed, so any health changes couldn't be attributed to dropping pounds. Result: the higher-protein group had greater decreases in blood pressure, LDL cholesterol, and triglycerides. Their estimated 10-year heart disease risk dropped. If you go by science, about 30% of your calories should come from protein. Have some at each meal and snack and you'll hit the target with ease. PROTEIN AND BLOOD SUGAR When you eat, carbohydrates break down into sugar and enter your bloodstream — whether from broccoli or biscuits. Your body wants blood sugar in a narrow range (roughly 70–99 mg/dL). When you eat a big high-carb meal, your blood sugar surges, your pancreas overreacts, and too much insulin floods your system. You crash. You feel tired and hungry. You crave more carbs. Protein cools all of this down. Amino acids trigger a much smaller insulin response than carbs, so blood sugar stays steady. Protein also triggers glucagon — insulin's yang — which releases stored fat for fuel. Protein controls insulin AND helps burn fat. A BETTER BURN Your body uses energy even at rest. Different foods cost different amounts to digest — scientists call this the Thermic Effect of Food (TEF). Protein has a much higher TEF than carbs or fat. Simply eating more protein means burning more calories just from digestion. THE BUILDING BLOCKS OF MUSCLE Your body breaks protein into amino acids and uses them as Legos to build muscle. The most important amino acid in this signal is leucine. Research suggests roughly 30 grams of protein per meal is the threshold where muscle-building signaling is optimal. Muscle is metabolically active — it burns more calories than fat even at rest. THE ALL-DAY PROTEIN APPROACH * Breakfast: eggs, egg whites, Greek yogurt, smoothies with protein powder. * Lunch / Dinner: salmon, chicken breast, lean ground turkey, lean ground beef, tuna, cod, tilapia, shrimp, tofu. * Snacks: nuts, seeds, roasted edamame, protein bars (look for 10g+ protein and under 30g carbs), protein shakes. — Lezah
Apr 21, 2026
The Real Skinny on Dietary Fats
If a low-fat lifestyle is good for our health and weight control, why are we a nation of chronically ill people who are overweight or obese? THE STATUS QUO For the last 30 years we've been told that a low-fat diet reduces the risk of cardiovascular disease. But three large studies published in JAMA in 2006 found that low-fat diets do not reduce the risk of cardiovascular disease, colorectal cancer, or invasive breast cancer. In fact, the low-fat diet was associated with a slightly increased risk of heart disease among women in the studies. A HISTORY LESSON Before WWII, traditional saturated fats — butter, cheese, meat, coconut oil — were widely used and there was much less heart disease and cancer than today. During the war, Japan occupied the Philippines and cut off the U.S. coconut oil supply. American manufacturers developed alternatives. The polyunsaturated vegetable-oil era was born. By the late 1950s, public opinion had turned against saturated fats. Butter, eggs, and coconut oil were "out." Vegetable oils were "heart-healthy" — and the soybean industry helped keep coconut oil down because it was direct competition. THE BOTTOM LINE It's the TYPE of fat that matters. Cut hydrogenated vegetable oils and reduce chronic disease risk. But healthy fats — cold-pressed olive oil, virgin coconut oil, butter, ethically raised meat — are essential. Your body cannot function without adequate essential fatty acids. WHY ADEQUATE FAT INTAKE MATTERS * Fat is a dense energy source: 9 cal/g vs 4 cal/g from carbs or protein. * When fat is removed from packaged food, sugar and chemicals replace the flavor. * Fats are essential — your body cannot manufacture them; you must eat them. * Fat is required to absorb vitamins A, D, E, K and CoQ10. * Low-fat diets are linked to 20% less calcium absorption and weaker immune function. OMEGA-3 AND OMEGA-6 BALANCE Both are essential, but balance matters more than quantity. The optimal ratio is roughly 5:1 omega-6 to omega-3. The average American eats 15:1. Our food supply is flooded with omega-6 from corn, safflower, and sunflower oils. The fix: more omega-3 (fish, walnuts, flax, beans, olive oil, winter squash) and less omega-6. Omega-3 has been shown to support: * Cardiovascular health (lower triglycerides, slower plaque growth, lower BP) * Brain health (DHA reduces depression symptoms, lowers dementia risk) * Liver health (omega-3 may help prevent some liver cancers) If supplementing, look for mercury-free, pharmaceutical-grade, molecularly distilled — with both DHA and EPA, ideally a 3:2 ratio. TRANS-FATS: AVOID Trans-fats are vegetable oils twisted by hydrogenation. They raise LDL ("bad") cholesterol, lower HDL, and have no safe amount. Avoid: * Baked goods (commercial cookies, crackers, cakes, pie crusts, pizza dough) * Fried foods (commercial doughnuts, fries, chicken nuggets, taco shells) * Snack foods (commercial chips, microwave popcorn, candy) * Hard margarines and vegetable shortening * Pre-mixed cake, pancake, and chocolate drink mixes Read labels. "Partially hydrogenated oil" means trans-fat — even if the label says "trans-fat free." THE TAKE-HOME Learn to incorporate good fats and reduce the bad. Americans now eat less fat than in the 1960s — and we're significantly more obese. When we cut fat, we usually replaced it with sugar and refined carbs. Time to rethink. — Lezah
Apr 13, 2026
Cold & Flu Season — Gentle Homeopathic Allies
The holiday season brings festivities — and cold and flu. Here are a few simple homeopathic remedies to add to your rescue kit this time of year. HOMEOPATHIC REMEDIES FOR THE COMMON COLD Catching a cold is uncomfortable but it's a healthy reaction to a virus. The sneezing, dripping nose, sore throat, and tickling cough are your immune system at work. Homeopathy can offer safe, natural, and effective relief from cold symptoms. * Allium Cepa — violent sneezing, dull headache, tickling cough that worsens in cold air. Nasal discharge irritates your nostrils, eyes tear profusely. * Hepar Sulph — highly sensitive to light, noise, and touch. So sensitive you can't even touch a sore throat. * Phosphorus — colds and coughs that descend into the chest. Sore throat where talking causes violent tickling. * Pulsatilla — thick, yellow or greenish nasal discharge, congestion worse at night, alternating sides. Dry mouth but not thirsty. Symptoms ease in open air. Emotional, clingy, looking for sympathy. * Ipecacuanha — dry, spasmodic cough that ends in choking or gagging. * Spongia Tosta — dry, harsh, barking cough. Relief from eating or drinking. * Antimonium Tartaricum — loose, rattling, unproductive cough after exposure to damp. Often paired with irresistible sleepiness and cold sweats. * Hydrastis Canadensis — increased mucus, thick white or yellow tenacious discharge. Sneezing on waking. Loose rattling cough from a tickle in the larynx. HOW TO TAKE A HOMEOPATHIC REMEDY * Dissolve under the tongue. * Wait at least 30 minutes before or after eating, drinking, or brushing teeth. * Avoid strong flavors (coffee, mint) while using homeopathics. * For acute symptoms, a low potency like 30X or 30C is generally appropriate. * Take one dose every hour for up to three doses. When you feel 50% better, stop and let your body finish the work. If you don't improve after three doses, the remedy is likely not the right match — try a different one. When symptoms worsen or persist, contact your primary health-care provider. Always rest, hydrate, and nourish your body with whole foods. Often, an acute illness is your body's way of asking you to slow down. — Lezah
Apr 6, 2026
ADHD and B12 — A Brain Nutrient Worth Knowing
How Vitamin B12 Calms ADHD By Joan Bennett on December 22, 2010 in ADD-ADHD Vitamins, Special Reports In this report you will learn about the scientifically proven benefits of Vitamin B12 and how it can help eliminate many of your ADD-ADHD symptoms. Just the other night, Karen was conferred with the 'Best Employee of the Year' award. Her colleagues were surprised. Karen does not share a good equation with her colleagues. She gets irritated at the slightest pretext and often throws tantrums in the office. Her colleagues remark that the word 'calmness' is missing from Karen's lexicon. They also say that she is never able to concentrate on a single task and keeps fleeting from one task to the other. Karen suffers from ADD-ADHD [[Attention Deficit Disorder or Attention Deficit Disorder with Hyperactivity], a fact that is not known to her colleagues. ADD-ADHD is a neurological ailment. Patients afflicted with ADD-ADHD often display a sense of apathy towards their immediate surroundings. They suffer from low levels of concentration and find it difficult to remain associated with a particular task from start to finish. ADD-ADHD sufferers also get distracted quite often and tend to have a poor memory. They are prone to sudden bouts of anger and hence find it difficult to have a normal relationship at work or in personal life. At times, they can get engaged in a self-destructive behavior. Medical practitioners have for a long time been using Ritalin and Adderall to treat patients suffering from ADD-ADHD. An estimate shows that in the year 1996, more than 1.5 million school going kids in the US were being administered with Ritalin. However, recent medical research has revealed that Ritalin can cause a lot of undesirable effects in human beings. It is known to cause nervousness, drug addiction, hair loss and convulsions. In certain cases Ritalin can also lead to the death of the patient. The ill effects associated with Ritalin have forced researchers to look for alternative cure. Many researchers believe that vitamins hold the key to providing a safer cure for ADD-ADHD sufferers. The American Academy of Child and Adolescent Psychiatry advocates the use of liberal doses of vitamins to reduce the symptoms associated with ADD-ADHD. The same story is repeated with Adderall, which contains amphetamine and dextroamphetamine. Amphetamine has been associated with many side effects such as drug dependence, heart palpitations, diarrhea, constipation, impotence, insomnia etc. Now, you will be wondering as to how vitamins can help in the alleviation of ADD-ADHD symptoms…. Vitamins play a vital role in the production of energy packets in the brain cell. The lack of sufficient quantities of vitamins can hamper the production of energy. Lack of energy can prevent the brain from dispensing its responsibilities properly and that might trigger the onset of ADD-ADHD. Among the many vitamins required for the proper functioning of the brain, Vitamin B12 perhaps is counted amongst one of the most important vitamins of all. In the opinion Dr. Elson M. Haas, the deficiency of Vitamin B12 can cause an irreversible damage to the brain and the neurological system. B12 or rather methyl-B12 a form of Vitamin B12 plays a pivotal role in the production of myelin, a protective sheath round the neurons. We all are aware of the fact that the entire neurological system is exposed to wide range of chemicals such as lead and mercury, which enter our body via food or the polluted air that is available for breathing in the 21st century. These chemicals can cause an irreparable damage to the brain and prevent its proper functioning. Methyl-B12 helps in the regeneration of the neurons as well as the production of myelin. According to Dr. Arturo M. Volpe, "I have been recommending a form of vitamin B12 called methyl-B12 for children with autism and ADHD. Methyl B12 has been shown to protect neurons from glutamate toxicity. Glutamate is a natural neurotransmitter found in food that is also made in the brain and is essential for normal brain function. A healthy brain closely regulates how much glutamate can be present at any time because too much of it causes hyper-excitability and eventually leads to brain cell death. Researchers have shown that exposure to mercury or other toxins cause the brain to lose its ability to regulate glutamate levels. What happens next is that as glutamate is absorbed from food and made in the brain its levels skyrocket and cause widespread damage, ultimately leading to a broad range of brain disorders." Deficiency of Vitamin B12 can also cause depression and tiredness, two common symptoms associated with ADD-ADHD sufferers. A proper intake of Vitamin B12 can regulate the production of adenosyl-methionine, a type of amino acid. In the opinion of Dr. Richard A. Kunin, adenosyl-methionine can prove a vital factor that can alleviate the patient's mood and mental sharpness. Dr. Kunin states that Vitamin B12 joins hands with Folic acid to ensure the optimum production of adenosyl-methionine. Research carried out by John Lindenbaum, M.D., of New York's Columbia-Presbyterian Medical Center, does prove that deficiency of Vitamin B12 can cause neurological problems as well as the feeling of tiredness. Studies have also revealed that a proper intake of Vitamin B12 is essential to gain control over symptoms such as delusions, memory loss, depression, difficulty in thinking etc. Sufficient quantities of Vitamin B 12 also ensures a proper synthesis of S-adenosyl-methionine [SAMe] a amino acid that is known to promote concentration, a feeling of well-being, and alertness. Talking about Vitamin B12, Ray Sahelian states that, "the synthesis of SAMe is intimately linked with folate and Vitamin B12 metabolism, and deficiencies of both these vitamins have been found to reduce central nervous system SAMe concentrations. Both folate and Vitamin B12 deficiency may cause similar neurological and psychiatric disturbances including depression, dementia, and peripheral neuropathy." Vitamin B12 has thus proved to be a vital ally in the fight against ADD-ADHD. Doctors feel that Vitamin B12 can provide a safer alternative treatment to Karen and scores of people like her. This article is from the highly acclaimed book by Joan Bennett  " 17 Secret ADD-ADHD Vitamins"     BROCCOLI SALAD WITH AVOCADO Food as Medicine Avocados are rich in healthy monounsaturated fats. Oleic acid accounts for over half the fat in avocado (a similar fat profile to olive oil), and has been shown both to increase the absorption of fat-soluble carotenoids and reduce the risk of heart disease. In addition to being a naturally low-glycemic food with a whopping seven to eight grams of fiber per cup, avocado is also full of rare 7-carbon sugars that may have a special ability to regulate blood sugar metabolism. Broccoli has a powerful cholesterol-lowering effect. Its fiber-related components bind to bile acids in the intestine and escort them out of the body (instead of these acids being reabsorbed with the fat molecules that they were initially released to digest). Because cholesterol is needed to produce bile acids, this temporary depletion draws upon the body's cholesterol stores, which lowers overall cholesterol levels. Although raw broccoli has cholesterol-lowering properties, the effect is significantly enhanced when lightly steamed. Ingredients 1 pound broccoli 1 ripe avocado 2 tablespoons extra virgin olive oil 2 tablespoons freshly squeezed lemon juice 1 tablespoon grainy prepared mustard Instructions Trim and wash the broccoli and cut it into bite-sized pieces. Steam or boil the broccoli in a large pot until it is just crunchy-tender and bright green, then drain it well, and cool. Peel and pit the avocado, then cut it into small cubes. Fold the avocado into the broccoli. Whisk the olive oil, lemon juice, and mustard together in a small bowl, until well mixed. Toss the broccoli and avocado with the dressing. Serves 4 Per serving: Calories 177 Fat 15 g Saturated fat 2 g (76% of calories from fat) Protein 4.6 g Cholesterol 0 mg Fiber 4.8 g This Recipe is from the website of Dr. Andrew Weil.    
Mar 30, 2026
Avoiding Burn Out
7 Ways to Boost Your Energy and Avoid After Holiday Burnout December 13, 2012 Written By The Gluten Free Society Does the Holiday Runaround Have You Run Down? The holiday season can often times be enough to put people over the edge. The stress of shopping, family visitors, money, etc often times come to a head at the end of the year. In my experience, people tend to gravitate toward caffeine via coffee and energy drinks to get through. Unfortunately, this can be a huge mistake. The caffeine addiction cycle only leads to addiction and eventual burnout. Don't be the guy in the picture to the right. Natural energy is not a hard thing to achieve. Keep Reading to Get More Energy… The cause of fatigue is multi factorial. Lack of exercise and improper diet play the largest role for most; however, there can be underlying contributing issues as well. Simple laboratory testing can discover a number of potential causes for fatigue: Thyroid deficiency anemia liver dysfunction viral or bacterial infection Hormone imbalance But what do you do when your doctor runs all of these tests and they come back normal? This is too often the case for fatigue sufferers. Many doctors cite depression and try to prescribe medication despite adequate proof to do so. Many doctors simply refer the patient out to a psychiatrist. The bottom line is that fatigue sufferers are often left with unacceptable choices that don't address the root of the problem. To determine the cause and best treatment for fatigue, all of the factors causing the fatigue must be identified.2 Underlying factors that contribute to fatigue should be evaluated and treated when possible. Common contributing factors include: anemia, stress, eating an improper diet, poor sleep habits, excessive caffeine and sugar intake, chronic pain, dehydration, side effects from medications, nutritional deficiencies, lack of exercise, and abusive relationships. Nearly 20% of all patients who seek a physician's assistance in treating a health concern include fatigue as a symptom relative to their affliction. As with most physical and emotional conditions, medications are commonly prescribed by doctors to treat symptoms of a condition rather than addressing the underlying cause. Many prescription and over the counter medications can have side effects that contribute to fatigue. Some medicines deplete vitamins and minerals necessary for the body to make energy. Some medications affect the liver and kidneys and indirectly contribute to fatigue. One of the most common side effects of medication use is fatigue. This is a big problem because according to an Associated Press Report from May of 2008, half of all Americans are taking prescription medications. To maintain functional health, the body requires essential nutrients, sun light, clean air, exercise, and emotional stability and support. Most doctors do not take the time to assess these areas of essentiality and rely on tools like the Food Guide Pyramid to generalize their recommendations to patients. Unfortunately, general broad spectrum recommendations do not account for individual variability and can actually make the situation worse. For example, eating 8-10 servings of whole grains can cause severe illness in an individual who is gluten intolerant. Another example is sun avoidance to reduce the risk of skin cancer: Some individuals have genetic variations that do not allow them to metabolize vitamin D as well as others. Sun light avoidance in these individual can actually increase the risk for cancer. Finding a doctor who practices functional medicine is critical if you want to address the underlying causes of fatigue. The doctor should be willing to spend enough time with you to adequately assess your problems. Less than 40 minutes of face time with the doctor is inadequate to perform a complete history and physical examination. Laboratory testing should focus on identifying genetic variability and functional parameters based on the uniqueness or the individual not just the condition. 7 Quick & Easy Ways to Boost Energy Sleep - your body needs rest. Take time to slow down and get adequate rest. Our body's are designed to go to bed when it gets dark and to wake at first light. The closer you can stick to this simple guideline, the more energy you will have. Water - drink plenty of it. Dehydration can bog down your metabolism. Remember that fruits and vegetables are also loaded with water, so increasing the intake of these foods will help keep you well hydrated. Exercise - contrary to popular belief, exercise will not make you more tired. It will help your body release chemical hormones that give you a boost of energy as well as a natural high. If you need help with this, you can check out one of the best body weight exercise programs here<<< Sunshine - Don't avoid the sun, just use common sense and avoid burning in the sun. Sunshine helps us produce vitamin D, but also helps us produce the hormone melatonin. Melatonin helps regulate our sleep patterns. Regular sunshine can give a BIG boost in overall energy. Avoid Sugar and Caffeine- Sugar and caffeine can give a quick jolt of energy, but typically end with a crash. These two substances rob B-vitamins from your body and in the long term cause energy deficit and chronic fatigue. Identify Vitamin & Mineral Deficiencies - Specific lab testing can be performed to help do this. Ask your doctor to order a Spectracell nutritional analysis. Don't rely of faulty serum lab tests. They are very misleading. Make sure that you also check your supplements for hidden gluten as this can contribute to persistent fatigue. Identify Food Allergies - Also possible with appropriate lab testing. Often times eating the wrong foods will hinder your body's ability to produce adequate energy. Energy Muffins! 1 cups (275g) brown sugar 1/4 Cup Honey 1 3/4 cups (300g) spelt flour 1/2 cup protien powder (or a combination of protien powder, hemp seed, chia, ground flax) 4 tsp ground cinnamon (you can add less or more to taste this is the secret to stablizing your sugars!) 1 tsp Nutmeg 2 tsp baking powder 1 cup raisans 2 cups grated carrot 1 cup grated apple 1 cup desiccated coconut 1 cup chopped walnuts 3 eggs 1 cup (250ml) oil (olive or coconut) 1 tsp vanilla extract *** make a dozen regular size and make the rest mini. PERFECT mid morning or mid day SNACK! Method Step 1 Preheat oven to 350°F. Use 18 paper cases to line muffin pans. Step 2 Sift sugar, flour, cinnamon, nutmeg and powder into a large bowl. Add raisans, carrot, apple, coconut and walnuts. In a separate bowl, beat together the eggs, oil and vanilla. Step 3 Add to the dry ingredients and fold until just combined - do not overmix. Step 4 Spoon into muffin pans and bake for 25 minutes or until golden brown.
Mar 23, 2026
Goat Milk — A Gentle Alternative
Goats' Milk A Stomach-friendly alternative By Stephenie Raymond Watch out cows' milk, you've got competition. Brimming with health-promoting minerals such as calcium, phosphorus, and potassium, goats' milk is proving to be just as nutritious as and even more digestible than cows' milk. Thought to be one of the first domesticated animals, goats have a long history of providing humans with nourishing milk. But while goats' milk has been favoured over cows' milk in most of the world for centuries cow's milk is still the milk of choice in many Western countries. However, this may be changing. As research showing the value of goats' milk as a nutrient-rich beverage with many benefits to human health grows, so does its popularity. Easily Digestible One advantage goats' milk has over cows' milk is greater digestibility by people with milk sensitivities such as lactose intolerance. Researchers from the University of Granada believe goats' milk's many nutritional similarities to human milk may be behind its properties. The research shows that, like human milk, goats' milk contains less of the milk sugar, lactose and the milk allergen, casein alpha 1, thank cows' milk, making its easier to digest. In another preliminary study, Norwegian researchers found that when exposed to human gastric and duodenal juices, the beta-lactoglobulin in goats' milk was digested three times faster than the beta-lactoglobulin in clows' milk. Like casein, beta-lactoglobulin is a milk protein that can cause an allergic reaction. Potential anti-Inflammatory Other potential digestive aids found in high quantities in goats' milk are oligosaccharides. Oligosaccharides are short chain sugar molecules that act as a prebiotic in the intestine, feeding the healthy bacteria and suppressing the bad. In addition to promoting healthy intestinal flora, oligosaccharides are also thought to have anti-inflammatory properties. In one animal study, researchers found the oligosaccharides in goats' milk provided protection against colonic inflammation. This anti-inflammatory effect may be useful in treating the symptoms of irritable bowel disease. Nutrient Dense Although goats' milk and cows' milk are similar in terms of mineral content, goats' milk may pack the stronger nutritional punch. Preliminary studies have found that the calcium, phosphorus, iron, copper, zinc, magnesium, and selenium found in goats' milk are better absorbed and utilized by the body than the same minerals in cows' milk. This higher bioavailability of minerals is showing promise in treating conditions caused by nutritional deficiencies such as anemia and bone demineralization. Heart Healthy The benefits of goats milk don't stop there. Although evidence is still preliminary, goats' milk may also contain properties that ward off heart disease. Italian researchers have found goats' milk to have the ability to stimulate the release of nitric oxide in vitro. Nitric oxide causes arteries to relax and widen, allowing blood to flow freely. Goats milk is also a good source of medium-chain fatty acids, healthy fats that have been shown to keep triglyceride and cholesterol levels in check. Healthy blood pressure and cholesterol levels are essential in reducing the risk of heart disease and stroke. Nutritional Stats Low in calories and high in many health-promoting nutrients, the numbers speak for themselves-goats; milk is one healthy beverage. One cup (250ml) of goats' milk contains: Daily value Calories 168 8% Calcium 327mg 33% Phosphorus 271mg 27% Riboflavin 0.3mg 20% Protein 9g 17% Fat 10g 16% Potassium 498mg 14% Vitamin A 483IU 10% Magnesium 34.2mg 9% Cholesterol 27mg 9% Thiamine 0.1mg 8% Vitamin D 29.3IU 7% Vitamin C 3.2mg 5% Pantothenic acid 0.8mg 8% Vitamin B6 0.1mg 6% Zinc 07mcg 5% Sodium 122mg 5% Carbohydrates 11g 4% Iron 0.1mg 1% *% of daily value is based on a diet of 2,000 calories per day. Serve It Any way you would cows' milk Try adding it to your morning coffee, pouring it over your cereal, or mixing it into an omelette. As a pizza topping Creaming goat cheese such as chevre makes a flavourful substitution or addition to traditional mozzarella. Blended Blend a cup of goats' milk with a handful of your favourite fruits to make a refreshingly healthy smoothie. With a salad Add Dijon mustard and honey to a plain goats' milk yogurt to make a delicious dressing. As a snack Spread soft goat cheese on a whole wheat cracker and top with an apple slice to make a filling midday snack. Buyers Guide SELECT IT As goats' milk sours easily when exposed to heat, try to purchase goats; milk from the coldest area of your grocery stores refrigerator case. This is typically the lower section. To get the biggest nutritional bank for your buck, look for goats' milk fortified with vitamin a, vitamin d, and colic acid. When possible, opt for organic goats' milk, cheeses, yogurts, and other goats milk-derived products to avoid pesticide and chemical contamination. STORE IT Store goats' milk in the back of the refrigerator. Storing the milk too close to the door may expose it to extra heat and cause it to sour. Keep the milk container rightly closed when not in use. This will prevent surrounding food odours form tainting the milk's taste. Before use, smell the top off the container to make sure the milk hasn't gone bad. Always consume before the exp date. TRY IT Like cows' milk, goats' milk can be found in many forms. Yogurt, cheese, and even ice cream made from goats' milk can be found in most grocery stores or health food stores. Another bonus-goats' milk-derived products are often lower in calories, fat and cholesterol than those made from cows milk.
Mar 9, 2026
Beauty Without Being Poisoned
HOLISTIC NOTE Looks to me like spring has sprung. Judging by our sales of sunscreen last week, seems like everyone is out enjoying the sunshine. Be mindful of the ingredients in your sunscreen, especially for the children. Our selection of sunscreens are all safe and free of harmful chemicals. Over the next weeks, we will be introducing a new line of sunscreen. Finally a safe spray- on for children. Exciting news for all Moms who have struggled with an antsy 2 year old, while they quickly try to apply the zinc oxide based creams. All of us at Holistic Nutrition would like to take this opportunity to wish all of you a Happy Easter. BEAUTY is NOT being POISONED Campaign agaist ugly toxins getting pretty results By Hollie Shaw Financial Post 2012 Could sodium laureth sulfate be to cosmetics what BPA was to plastic water bottles? The public interest group Environmental Defence is hoping so, launching the latest phase of its Just Beautiful campaign with a new ad warning consumers about chemicals in makeup and beauty products. The 60-second commercial from the Toronto-based agency Open, entitled "How To Look Pretty Without Poisoning Yourself," depicts a game show contestant who has to find one among an array of a cosmetic products that does not contain toxins or cancer-causing chemicals. She fails. Environmental Defence argues that current Canadian laws allow cosmetics to carry undisclosed toxic ingredients or explain them with benign headings such as the word "fragrance." Maggie MacDonald, toxic program manager at Environmental Defence, says sustained consumer interest in the issue during the two year campaign helped further the latest phase's creative elements. The new Just Beautiful phase includes online and TV media for the commercial and also expanded the Just Beautiful.ca website, which prior to now published a printable wallet card of chemical offenders that the organization wants eliminated from beauty products, dubbed the "toxic 10." Those, according to Environmental Defence, are the 10 worst ingredients found in personal care products in Canada today. The list includes sodium laureth sulfate, a foaming agent used in many shampoos; triclosan, found in products such as "antibacterial" hand sanitizers and antiperspirants; parabens, found in many moisturizers, and petrolatum, found in petroleum jelly and various lip products. The website now carries more useful information for consumers such as recommendations from the "Just Beautiful cabinet," allowing consumers to see a list of recom-mended products that do not contain any of the chemicals, as well as a pledge section from companies who say the products they produce or sell are free of the toxic 10. "The public is so eager to have these safer products," said Ms. MacDonald, adding the goals of the campaign include further testing of existing products, furthering public awareness of the issue, and government and retailer outreach. "I think everyone in his right mind would balk at the notion that there are toxins in cosmetics," said Christian Mathieu, partner at Open, which has been working with Environmental Defence for about a year. "This is making people aware of the fact. You kind of take it for granted that because it is on the shelf, it's safe. It can be shocking to find out that is not the case." This not the first time the small non-profit has been able to make big corporations bow to pressure. Hastened by social media, multiple consumer awareness campaigns have seemingly accelerated corporate action over the last decade. In 2008, after a vigorous campaign from Environmental Defence, Ottawa banned the import and sale of baby bottles containing the chemical bisphenol A (BPA) in this country after research linked it to health problems such as diabetes and interfering with the hormones of male babies. Soon after most retailers pulled re-usable plastic drinking bottles carrying BPA off their shelves and began replacing them with BPA free products. As for cosmetics, the push in Canada has been helped by a global lobby and the existing ban on some of the chemicals in various jurisdictions such as Europe. After a two-year effort to lobby Johnson & Johnson to eliminate two chemicals linked to cancer from products including its signature "No More Tears" Johnson's Baby Shampoo, the corporation appeared to accede to the demands. The chemicals 1,4-dioxane, considered a likely carcinogen, and quaternium-15, a chemical that releases the preservative formaldehyde, had already been taken out of the shampoo in the U.K., Scandinavia and South Africa. In November, Johnson & Johnson said it would to remove all quaternium-15 from its baby products worldwide within two years, and do so earlier for baby shampoos. The company also promised to reduce traces of 1,4-dioxane in its products and, over the long term, seek alternatives to using the substance. Consumer products companies are generally loathe to replace or change a standard formula because doing so costs money, said Toronto marketing consultant Don Holland. Companies also do not want to call attention to the fact that there could be something unacceptable about products of theirs that have been in circulation for years. "Boycotts and consumer outcries are generally the way to force companies to change, and it often starts with organizations and campaigns like these," he said. The level of consumer interest is also critical, Mr. Holland added, noting several food categories and products have been free of genetically modified ingredients for years in Europe, but while there is some consumer awareness of the issue here, there is less of a push to get governments to ban the production or sale of genetically modified food. Will the drive for better labelling standards and fewer chemicals in cosmetics result in change? "Are we going to see it overnight?," said Mr. Mathieu. "Probably not. But I think people will see a similar groundswell [to banning BPA and other toxins]. It is not like there are not other countries in the world regulating this." Grilled Salmon Description Here is simple grilled salmon dressed up with a strongly flavoured sauce that complements the natural oiliness of the fish. And unlike many sauces recommended for fish, this one is very low in fat. (Salmon is full of healthful omega-3 fatty acids and certainly does not need to be cooked with butter or served with any additional fat.) I much prefer salmon fillets to bony salmon steaks, and I like them to be moist when cooked, never dry. Food as Medicine Salmon is an excellent source of heart-healthy omega-3 fatty acids. Choose wild-caught Alaskan salmon to avoid potential contaminants in farm-raised fish. Ingredients 4 salmon fillets (about 6 ounces each) 1 lemon, cut in half Salt and freshly ground black pepper to taste SAUCE 1/2 cup Dijon mustard 1 teaspoon extra virgin olive oil 3 tablespoons chopped fresh dill, or 1 tablespoon dried dill 1 handful chopped fresh basil Instructions Rinse the fillets under cold running water and pat them dry. Squeeze the juice from 1/2 lemon over the fillets, then season them with salt and pepper. Preheat grill or broiler. Meanwhile, prepare the sauce: Whisk together the mustard, olive oil, and dill in a small bowl. Add the basil and the juice from the other 1/2 lemon, mixing well. Grill the fish on high heat or broil until desired doneness, but do not overcook. Spoon the sauce over the fish and serve immediately. Serves 4 Per serving: Calories 236 Fat 8.5 g Saturated fat 1 g (32% of calories from fat) Protein 36 g Carbohydrate 3 g Cholesterol 88 mg Fiber 1 g This recipe is from The Healthy Kitchen - Recipes for a Better Body, Life, and Spirit (Hardcover) by Andrew Weil, M.D. and Rosie Daley (Knopf)
Mar 2, 2026
The Sunscreen Truth
Sunshine helps prevent skin cancer while sunscreens promote it Tuesday, December 27, 2011 by: Paul Fass There are three types of skin cancer - of which melanoma is the most dangerous and potentially lethal because it can metastasize into other body parts. The other two non-melanoma types, squamous cell carcinoma and basal cell carcinoma, are treatable and not as threatening or able to metastasize as melanoma. Most skin cancer cases are of the basal cell carcinoma type, which can destroy surrounding tissue and disfigure facial skin areas if unchecked. It is advisable to check with a dermatologist if you have any unusual new moles or sores that won't heal anywhere on your skin. Skin biopsies are easy to perform. Mainstream medicine blames the sun for all three types, and recommends sun screen lotions to block sun exposure. But one should take their sloppy science of prevention with several grains of salt. Just about any dermatologist still holds to the myth that you need to avoid direct sunlight or lather your body with sunscreen to avoid skin cancer. Recently, the opposite has been determined to be true in both cases. Sloppy science that harms more than helps There are two basic types of ultra-violet (UV) rays from the sun that affect us: UVA and UVB. Ultra-violet A (UVA) rays have little or no benefit, and can cause some skin damage that initially shows as sunburn and eventually dries and ages the skin. UVA rays are steady throughout the day. Most sunscreens do not block harmful UVA rays. But most of them contain toxic and carcinogenic ingredients. Natural lotions and many European sunscreens are more beneficial and less toxic. This requires some serious label reading. Simply using coconut oil, sunflower oil, jojoba (hoHOba) oil, eucalyptus oil, or shea butter is easier for preventing sun burn if you're concerned. Glass windows and windshields do not filter out UVA rays. But they do manage to block UVB rays. UVB rays are involved with the beginning of a body's vitamin D3 production. And UVB rays peak during mid-day and are strongest during summers and nearer the equator. They are not the same throughout the day as UVA rays are. So the sloppy science says you must deprive yourself of sun bestowing vitamin D3 that helps to prevent cancer and boost the immune system while slathering your body with carcinogenic sunscreens that don't even block UVA rays. Makes no sense, does it? Actually, those two medical suggestions have probably caused more skin cancer. Over the past few decades, skin cancer cases, especially melanoma, have risen dramatically. And it was a few decades ago that the sun-skin cancer links were made. This made selling sun screen lotions easy with no research on their harmful ingredients or inability to deflect UVA rays. That's not unusual for FDA approvals. It's wise to pull out of the sun if your fair skin gets pink to avoid sunburn. As you tan, your sun exposure endurance increases. And don't worry about vitamin D3 toxicity from sunlight. It's almost impossible. As your D3 blood level increases, the body simply produces less regardless of the sun exposure time When it comes to sunscreen you have two choices Either chemical based where the active ingredient is mainly oxybenzone - benzophenone 3 or mineral based where the active ingredient is either zinc oxide or titanium dioxide. Only Zinc and Titanium offer broad spectrum coverage (protects against both UVA & UVB) that is why in chemical based sunscreens manufacturers have to combine a few different active chemical ingredients in order to achieve full protection. Also, chemical based ingredients include all sorts of other synthetic ingredients including fragrance and preservatives. A high quality mineral based sunscreens will only 1 active ingredient and a handful of other natural ingredients. Oxybenzone is proven to be very easily absorbed through the skin. Zinc and Titanium must be at a high concentration in order to provide full coverage so read the fine print. Often products will say "mineral based" but will only contain 6 or 7 % concentration. It is best to look for a product with 18 - 22% concentration of the active mineral ingredient. There are very few products that hold up to these standards. Zinc and Titanium are the only ingredients that will provide a Physical Barrier. Physical Barrier means that the Zinc or Titanium actually "reflects and scatters" the UV as apposed to the Oxybenzone that "absorbs" the UV. Jess Bartelse Product Research Holistic Nutrition, Nature's Apotheke
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