Healthy Oil Quotes

She’d heard my theory on funnel cake and celery stalker men before. Most men were either like funnel cake: delicious and interesting, but who at the end of the day just aren’t good for the heart or complexion. Or they were celery: a sensible, healthy choice that didn’t really bring much to the table but an occasional crunch. If you OD on celery, you end up bingeing on cake behind closed doors. Funnel cake, while warm and delicious, is difficult to make. But you go there because you long for it like the double-twist stomach-dropping roller coaster as soon as you arrive at the amusement park. Wet ribbons of batter crackle and pop until golden and crisp, yielding in the center. The steamy swirls of tender yellow dough absorb confectioners’ sugar like pores. When the luxurious fat melts on your tongue, you exhale. You’ve got sticky batter, dribbling down spouts, leaving rings on your clean countertops, splattering oil growing darker and beginning to smoke. Layers of paper towels and oil-draining weapons clutter your space. With funnel cake, you’ve got steps to follow. Procedures. Rules. No one makes rules about celery. It’s always around for the snacking. You choose it when you’re dieting or trying not to consume too many wings over football. Come to think of it, you don’t even bother eating it when you diet. Instead it’s a conduit for blue cheese. You use it to make stocks and stuffing. It becomes filler, pantry almost.

Hacking shampoos, conditioners, gels and creams with your oil(s) of choice is a great way to promote healthy strong hair growth.

10 ways to raise a wild child. Not everyone wants to raise wild, free thinking children. But for those of you who do, here's my tips: 1. Create safe space for them to be outside for a least an hour a day. Preferable barefoot & muddy. 2. Provide them with toys made of natural materials. Silks, wood, wool, etc...Toys that encourage them to use their imagination. If you're looking for ideas, Google: 'Waldorf Toys'. Avoid noisy plastic toys. Yea, maybe they'll learn their alphabet from the talking toys, but at the expense of their own unique thoughts. Plastic toys that talk and iPads in cribs should be illegal. Seriously! 3. Limit screen time. If you think you can manage video game time and your kids will be the rare ones that don't get addicted, then go for it. I'm not that good so we just avoid them completely. There's no cable in our house and no video games. The result is that my kids like being outside cause it's boring inside...hah! Best plan ever! No kid is going to remember that great day of video games or TV. Send them outside! 4. Feed them foods that support life. Fluoride free water, GMO free organic foods, snacks free of harsh preservatives and refined sugars. Good oils that support healthy brain development. Eat to live! 5. Don't helicopter parent. Stay connected and tuned into their needs and safety, but don't hover. Kids like adults need space to roam and explore without the constant voice of an adult telling them what to do. Give them freedom! 6. Read to them. Kids don't do what they are told, they do what they see. If you're on your phone all the time, they will likely be doing the same thing some day. If you're reading, writing and creating your art (painting, cooking...whatever your art is) they will likely want to join you. It's like Emilie Buchwald said, "Children become readers in the laps of their parents (or guardians)." - it's so true! 7. Let them speak their truth. Don't assume that because they are young that you know more than them. They were born into a different time than you. Give them room to respectfully speak their mind and not feel like you're going to attack them. You'll be surprised what you might learn. 8. Freedom to learn. I realize that not everyone can homeschool, but damn, if you can, do it! Our current schools system is far from the best ever. Our kids deserve better. We simply can't expect our children to all learn the same things in the same way. Not every kid is the same. The current system does not support the unique gifts of our children. How can they with so many kids in one classroom. It's no fault of the teachers, they are doing the best they can. Too many kids and not enough parent involvement. If you send your kids to school and expect they are getting all they need, you are sadly mistaken. Don't let the public school system raise your kids, it's not their job, it's yours! 9. Skip the fear based parenting tactics. It may work short term. But the long term results will be devastating to the child's ability to be open and truthful with you. Children need guidance, but scaring them into listening is just lazy. Find new ways to get through to your kids. Be creative! 10. There's no perfect way to be a parent, but there's a million ways to be a good one. Just because every other parent is doing it, doesn't mean it's right for you and your child. Don't let other people's opinions and judgments influence how you're going to treat your kid. Be brave enough to question everything until you find what works for you. Don't be lazy! Fight your urge to be passive about the things that matter. Don't give up on your kid. This is the most important work you'll ever do. Give it everything you have.

Hurry and love are like oil and water; they simply do not mix.

Food manufacturers, from Big Food to the corner bakery, came to rely upon hydrogenated oils because they’re cheaper than butter and lard

Ensuring that our home planet is healthy and life sustaining is an overwhelming priority that undercuts all other human activities. The ship must first float. Our failure to grasp these fundamental tenants of existence will be our undoing. And one thing is for certain. No calvary is going to come charging to our rescue. We are going to have to rescue ourselves or die trying. Workable solutions are urgently needed. Saving seals and tigers or fighting yet another oil pipeline through a wilderness area, while laudable, is merely shuffling the deck chairs on the Titanic. The real issue is our elementary accord with Earth and the plant and animal kingdoms has to be revitalized and re-understood. The burning question is, How?

Perhaps it is a testament to the power of modern marketing savvy that an obese man with heart disease and high blood pressure became one of the richest snake oil salesmen ever to live, selling a diet that promises to help you lose weight, to keep your heart healthy and to normalize your blood pressure.

The Donbas was a heavily populated and productive manufacturing area, with Donetsk alone accounting for about 12 percent of Ukraine’s gross domestic product. The area nearby also accounted for something near 90 percent of Ukraine’s oil and gas production, and fracking technology promised to open new fields. Grabbing the Donbas was a twofer. Russia could cripple the teetering economy of Ukraine and scoop up a healthy supply of oil and gas. Novorossiya!

The vast majority of hydrogenated oils consumed by Americans are made from soybeans, and this has been true since the 1960s

Self care is an essential part of a healthy life. Essential oils figure in many at-home remedies to smooth the skin, soothe the spirit, and calm the mind.

a healthy diet consists of vegetables, fruit, fish, high-fiber grains, nuts, eggs, and quality vegetable oil. These are elements of both the Nordic and Mediterranean diets, known to add healthy years to your life.

the NIH held a series of workshops in the 1980s to address the fact that the early clinical trials using diets high in soybean oil showed subjects dying of cancer at alarmingly elevated rates. Gallstones were also associated with diets high in vegetable oils.

The blocks of the Healthy Eating Pyramid include: • vegetable oils such as olive and canola oil as the primary sources of fat • an abundance of vegetables and fruits, not including potatoes or corn • whole-grain foods at most meals • healthy sources of protein such as beans, nuts, seeds, fish, poultry, and eggs • a daily calcium supplement or dairy foods one to two times a day • a daily multivitamin • for those who choose to drink, alcohol in moderation • red meat, white bread, potatoes, soda, and sweets only occasionally if at all.

There are a few clear themes that emerge when we synthesize all the findings we’ve looked at so far, and those are jewels you should pluck out of this book, place in your pocket, and carry with you for as long as they serve you. Here are the biggies. Eliminate or drastically reduce your intake of refined grains, refined sugar, and high-omega-6 vegetable oils. No healthy human population has thrived on these items, and the bulk of the evidence points toward their harm. Secure a source of those precious fat-soluble vitamins—whether from shellfish, fish eggs, high-quality dairy, bone marrow, organ meats like liver, or cod liver oil.

The day the FDA rule came out, there were partially hydrogenated oils in some 42,720 packaged food products, including 100 percent of crackers, 95 percent of cookies, 85 percent of breading and croutons, 75 percent of baking mixes, 70 percent of chip-type snacks, 65 percent of margarines, and 65 percent of pie shells, frosting, and chocolate chips.

The oil ( Jasmine) has a clearing and uplifting effect on the mind as well.

It’s the perfect recipe for reducing stress and having a pleasant and productive evening.

The more green tea you drink, the more the allergic reactions are suppressed. Green tea has an anti-inflammatory effect on the immune system.

Essential oils are popular aromatics for scenting a space or setting a mood, but they can be so much more beneficial to our health.

A protein powder  A multi–vitamin  Fish oil Creatine  Glutamine  A pre–workout drink  Fat burner, CLA, and GTE (if cutting)  An NO booster

A striking marker of just how confused nutrition advice can be was a finding by an advisory committee for the American Heart Association that 37 percent of American nutritionists rate coconut oil—which is essentially nothing but saturated fat in liquid form—as a “healthy food.” Coconut oil may be tasty, but it is no better for you than a big scoop of deep-fried butter.

important discovery that hydrogenating an oil does not just produce trans fats; it removes four naturally occurring fatty acids from the oil and replaces them with some fifty unnatural ones.

Massage is considered to be an effective method to strengthen the immune system, as it combines essential oil application with touch, entering through the largest organ in our bodies, our skin

We’re spending more on hyperpalatable, ultraprocessed foods than ever before. Intake of grains, industrially processed seed oils, and sweeteners is on the rise. On average, we spend the largest percentage of our food dollars on restaurants, and when we’re out, most people eat much more and make less healthy choices than when we’re home. In 2017, 53 percent of our food dollars were spent on eating out.30

Giving up animal fats has also meant shifting over to vegetable oils, and over the past century the share of these oils has grown from zero to almost 8 percent of all calories consumed by Americans, by far the biggest change in our eating patterns during that time. In this period, the health of America has become strikingly worse. When the low-fat, low-cholesterol diet was first officially recommended to the public by the American Heart Association (AHA) in 1961, roughly one in seven adult Americans was obese. Forty years later, that number was one in three. (It’s heartbreaking to realize that the federal government’s “Healthy People” goal for 2010, a project begun in the mid-1990s, for instance, was simply to return the public back to levels of obesity seen in 1960, and even that goal was unreachable.)

Clean and Healthy Teeth   Apple cider vinegar is also known to clean and remove stains from your teeth.  Before you try to use bleach to whiten your teeth, first try apple cider vinegar.  You can apply some apple cider vinegar directly to your toothbrush and brush the stains.  Rinse and you should have nice white teeth.  Apple cider vinegar will also break down plaque and fight bacteria in your gums and teeth.

Remain Healthy All Day: Drink a spoonful of oil every morning. Reach up with your arms and extend your body to its full height. Use a warm towel to dry the cat. Consider a philosophical idea larger than your area of expertise. Avoid getting cancer. Chalk up bad decisions to outside influences. Don't take your father too seriously. Play a game where you close your eyes very tightly, and when you open your eyes, you have amnesia and you must draw the details of your life from your surroundings. Give up smoking, drinking, and poetic verse. Remind yourself how important you are to your friends or at least your animals. Wax the floor in socks. Enter into a healthy, monogamous relationship. Consider briefly the idea of a soulmate. Light an entire box of matches and throw it into the sink. Hold a metal rod to the heavens and beg for whatever comes next.

We need a certain amount of fat in our diets, anyway. It helps us absorb vitamins A, D, K, and E. Unsaturated fats from nuts, olive oil, sesame oil, and avocados prevent heart disease. Coconut oil helps lower cholesterol and reduce abdominal fat.

Nuts and seeds contain 150 to 200 calories per ounce. Eating a small amount—one ounce or less—each day, however, adds valuable nutrients and healthy unprocessed fats. Nuts and seeds are ideal in salad dressings, particularly when blended with fruits and spices or vegetable juice (tomato, celery, carrot). Always eat nuts and seeds raw because the roasting process alters their beneficial fats. Commercially packaged nuts and seeds are often cooked in hydrogenated oils, adding trans fats and sodium to your diet, so these are absolutely off the list. If

So, for example, at one end of the spectrum there’s something like iceberg lettuce. There are sixty calories in a pound of iceberg lettuce. At the extreme opposite end of the spectrum there are oils, like olive oil or canola oil. A pound of oil has four thousand calories,” Kashey explained.

The Princess attitude to food isn’t about obsessively scraping the oil off your salad, saying no to crème brûlée and taking a little snack bag of spinach everywhere you go. I truly believe it’s more important to consciously choose what you’re going to eat and enjoy every bite – even if it’s a gooey chocolate cake with extra sugary sprinkles – than to make a healthy diet such a burden that your life stretches out in front of you as a joyless, never-ending round of wafer snack breads. (Let’s face it, chocolate is a divine gift to us all and should be appreciated for the mood-altering drug that it is.)

Dietary fat was singled out as the most villainous culprit responsible for weight gain and declining health. The food industry adjusted by replacing saturated animal fats with “heart healthy,” super-processed vegetable seed oils, and high fructose corn syrup. Soon, our average body weight started to rise, and it did so quickly.

A diet rich in readily available nutrients allows the bones to mineralize properly, particularly during gestation and early development, and gives the teeth immunity to decay throughout the stresses of life. Not surprisingly, he found that the native diets that conferred such good health on healthy, so-called primitive groups were rich in minerals, particularly calcium and phosphorus, necessary for healthy bones and teeth. What is surprising about the work of Weston Price is his discovery that these healthy diets always contained a good source of what he called "fat-soluble activators," nutrients like vitamin A and vitamin D, and another vitamin he discovered called Activator X or the Price Factor. These nutrients are found only in certain animal fats. Foods that provided these nutrients were considered sacred by the healthy groups he studied. These foods included liver and other organ meats from grazing animals; fish eggs; fish liver oils; fish and shellfish; and butter from cows eating rapidly growing green grass from well-mineralized pastures. Price concluded that without a rich supply of these fat-soluble nutrients, the body cannot properly use the minerals in food. These fat-soluble nutrients also nourish the glands and organs to give healthy indigenous peoples plenty of immunity during times of stress.

A hypothesis had taken center stage; money poured in to test it, and the nutrition community embraced the idea. Soon there was very little room for debate. The United States had embarked upon a giant nutritional experiment to cut out meat, dairy, and dietary fat altogether, shifting calorie-consumption over to grains, fruits, and vegetables. Saturated animal fats would be replaced by polyunsaturated vegetable oils. It was a new, untested diet—just an idea, presented to Americans as the truth. Many years later, science started to show that this diet was not very healthy after all, but it was too late by then, since it had been national policy for decades already.

Stand back far enough, and the absurdity of this enterprise makes you wonder about the sanity of our species. But consider: When millers mill wheat, they scrupulously sheer off the most nutritious parts of the seed—the coat of bran and the embryo, or germ, that it protects—and sell that off, retaining the least nourishing part to feed us. In effect, they’re throwing away the best 25 percent of the seed: The vitamins and antioxidants, most of the minerals, and the healthy oils all go to factory farms to feed animals, or to the pharmaceutical industry, which recovers some of the vitamins from the germ and then sells them back to us—to help remedy nutritional deficiencies created at least in part by white flour. A terrific business model, perhaps, but terrible biology. Surely

Patriotism comes from the same Latin word as father. Blind patriotism is collective transference. In it the state becomes a parent and we citizens submit our loyalty to ensure its protection. We may have been encouraged to make that bargain from our public school education, our family home, religion, or culture in general. We associate safety with obedience to authority, for example, going along with government policies. We then make duty, as it is defined by the nation, our unquestioned course. Our motivation is usually not love of country but fear of being without a country that will defend us and our property. Connection is all-important to us; excommunication is the equivalent of death, the finality we can’t dispute. Healthy adult loyalty is a virtue that does not become blind obedience for fear of losing connection, nor total devotion so that we lose our boundaries. Our civil obedience can be so firm that it may take precedence over our concern for those we love, even our children. Here is an example: A young mother is told by the doctor that her toddler is allergic to peanuts and peanut oil. She lets the school know of her son’s allergy when he goes to kindergarten. Throughout his childhood, she is vigilant and makes sure he is safe from peanuts in any form. Eighteen years later, there is a war and he is drafted. The same mother, who was so scrupulously careful about her child’s safety, now waves goodbye to him with a tear but without protest. Mother’s own training in public school and throughout her life has made her believe that her son’s life is expendable whether or not the war in question is just. “Patriotism” is so deeply ingrained in her that she does not even imagine an alternative, even when her son’s life is at stake. It is of course also true that, biologically, parents are ready to let children go just as the state is ready to draft them. What a cunning synchronic-ity. In addition, old men who decide on war take advantage of the timing too. The warrior archetype is lively in eighteen-year-olds, who are willing to fight. Those in their mid-thirties, whose archetype is being a householder and making a mark in their chosen field, will not show an interest in battlefields of blood. The chiefs count on the fact that young braves will take the warrior myth literally rather than as a metaphor for interior battles. They will be willing to put their lives on the line to live out the collective myth of societies that have not found the path of nonviolence. Our collective nature thus seems geared to making war a workable enterprise. In some people, peacemaking is the archetype most in evidence. Nature seems to have made that population smaller, unfortunately. Our culture has trained us to endure and tolerate, not to protest and rebel. Every cell of our bodies learned that lesson. It may not be virtue; it may be fear. We may believe that showing anger is dangerous, because it opposes the authority we are obliged to appease and placate if we are to survive. This explains why we so admire someone who dares to say no and to stand up or even to die for what he believes. That person did not fall prey to the collective seduction. Watching Jeopardy on television, I notice that the audience applauds with special force when a contestant risks everything on a double-jeopardy question. The healthy part of us ardently admires daring. In our positive shadow, our admiration reflects our own disavowed or hidden potential. We, too, have it in us to dare. We can stand up for our truth, putting every comfort on the line, if only we can calm our long-scared ego and open to the part of us that wants to live free. Joseph Campbell says encouragingly, “The part of us that wants to become is fearless.” Religion and Transference Transference is not simply horizontal, from person to person, but vertical from person to a higher power, usually personified as God. When

It’s important to realize that in 1970, when the AHA started telling Americans to cut back on total fat, this regime had not been tested in clinical trials. All those famous big, early trials had been on the “low-cholesterol,” or “prudent” diet—high in vegetable oils and low in saturated fats—but when it came to reducing fat overall, as the AHA was now advising, the evidence was nonexistent.

The promotion of carbohydrate-based foods, such as cereals, breads, crackers, and chips, was exactly the kind of dietary advice large food companies favored, since those were the products they sold. Recommending polyunsaturated oils over saturated fats also served them well because these oils were a major ingredient of their cookies and crackers and were the principal ingredient in their margarines and shortenings.

The journal articles that Willett’s team wrote to establish the pyramid were not subject to the peer-review process that scientific papers normally undergo; they had only one reviewer, not the usual two to three. This was because the papers were published, along with the entire 1993 Cambridge conference proceedings, in a special supplement of the American Journal of Clinical Nutrition funded by the olive oil industry.

When people first started realizing that Zo and I were dating, Hollywood Hannah referred to me as “the biggest Kardashian.” I thought that was so cruel. Not only to me but to Khloe. I understood the reference. Khloe has worked hard to have a strong, healthy body, but when you see her standing beside her sisters, she is and will probably always be the biggest Kardashian. Like me, she’ll never be tiny. My relationship with food is more complicated than any relationship I’ve had with a man. My feelings drive me into binges or starvation. In counseling, I sorted out what food should be to me. It’s for nutrition. Not to make me feel better. It’s not comfort. It’s not a companion to make me feel less lonely. It is not a friend I celebrate special occasions with. It is fuel. It oils my engine so I can live my best life. So I can pursue my dreams. So I can make this world a better place.

meat sales in the United States to fall by half in 1906, and they did not revive for another twenty years. In other words, meat eating went down just before coronary disease took off. Fat intake did rise during those years, from 1909 to 1961, when heart attacks surged, but this 12 percent increase in fat consumption was not due to a rise in animal fat. It was instead owing to an increase in the supply of vegetable oils, which had recently been invented.

Abdominal Massage When I went to massage school and learned how to perform abdominal massage, I understood just how powerful it could be for relieving constipation and indigestion. You can perform massage on yourself, and I strongly encourage you to do it morning and night for five minutes. It will definitely improve your situation. Here’s how to do it: 1. Lie down in a comfortable place, place a pillow underneath your knees, and put a little lotion or massage oil (such as my Belly Massage Oil) on your hands. 2. Beginning in your lower right pelvic area, gently apply pressure and massage in small circles, slowly moving upward toward your rib cage. 3. When you get to the right side of your rib cage, gently but firmly massage toward the outer edge of your left rib cage. 4. Work your way down the left side of your torso toward your groin area. 5. As you massage, you may find some areas that are tender when you apply pressure. Spend a little more time in those areas, massaging gently but

evidence was sufficient for Unilever to announce that it would remove partially hydrogenated oils from most of its products within three years. “We had seven large hydrogenation plants at margarine-production sites across Europe, and we had to close all of them,” says Korver. Unilever is such a significant leader in the European food industry that many other companies soon followed suit, switching over to palm oil. In Europe, “industry was open to change,” observes Katan. “In the US, industry really dug in its heels.

Add Healthy Coping Mechanisms Regardless of how much work we do to heal our root issues, we will always need to deal with life, people, our family, assholes, emotions, pain, disappointment, anxiety, depression, loss, grief, and stress. So we need to not only work on the root causes and break the cycle of addiction, but also to replace our crappy coping mechanisms with healthy and constructive ones. Some examples of healthy coping mechanisms are: breathing techniques, spiritual practices, essential oils, chants and sound therapies, supplements, meditations, positive affirmations, and so on. We need to learn how to incorporate these healthy substitutes—not just know what we “should do.” We need to create an existence where we naturally and impulsively reach for something that builds us up or reinforces us or heals us (a poem or mantra, a meditation, a cup of hot water with lemon) instead of something that just takes us down further (a cigarette, a text to an abusive ex-lover, a bottle of wine, a new pair of shoes we can’t afford).

Roasted Tomato Soup Serves 4-6 This soup is perfect for those cold winter nights when you want to relax with a comforting grilled cheese and tomato soup combo. The slow roasting of the tomatoes gives it tons of flavor. If you have a garden full of fresh tomatoes, feel free to use those instead of the canned variety. Stay away from fresh grocery store tomatoes in the winter, as they are usually flavorless and mealy and won’t give you the best results. This creamy soup also makes a luxurious starter for a dinner party or other occasion. 1 28 ounce can peeled whole tomatoes, drained 1/4 cup olive oil 1 teaspoon dried Italian seasoning 1/2 small red onion, chopped 2 cloves garlic, rough chopped 1/4 cup chicken broth 1/2 cup ricotta cheese 1/2 cup heavy cream Add the tomatoes, olive oil, herbs, and broth to your slow cooker pot. Cover and cook on low for about 6 hours, until the vegetables are soft. Use either a blender or immersion blender to puree the soup and transfer back to slow cooker. Add the ricotta and heavy cream and turn the cooker to warm if you can. Serve warm.

What Dr. Price's work teaches us is that the absolute fundamental requirement of healthy diets cannot be found in pasta, nor vegetable juices, nor oat bran, nor olive oil, but only in certain types of animal fats. These fats come from animals who consume green, growing organisms (such as grass and plankton), or who consume other animals that have consumed green, growing organisms (such as insects). What is tragic is the difficulty in finding such foods today. Most of our dairy cows spend their entire lives in confinement and never see green grass; chickens are kept in pens and fed mostly grains; pigs are raised in factories and never see sunlight; even fish are now raised in fish farms and given inappropriate feed, like soy pellets. Even worse, most people avoid these foods today because medical spokesmen claim they cause cancer, heart disease or weight gain, even though a number of highly qualified scientists have admirably refuted these charges. Suffice it to say that the patient who is afraid of consuming foods containing animal fats and cholesterol will make no headway in his efforts to improve his diet as these foods are absolutely vital for good health.

He passed into the galley and was greeted by a cloud of fragrant steam. The exotic scent of spices mingled with the tang of roasting meat. Startled, Gabriel choked on a sip from a tankard. In the corner, Stubb quickly shoved something behind his back. The old men’s eyes shone with more than holiday merriment. “Happy Christmas, Gray.” Gabriel extended the tankard to him. “Here. We poured you some wine.” Gray waved it off with a chuckle. “That my new Madeira you’re sampling?” Gabriel nodded as he downed another sip. “Thought I should taste it before you serve it to company. You know, to be certain it ain’t poisoned.” He drained the mug and set it down with a smile. “No, sir. Not poisoned.” “And the figs? The olives? The spices? I assume you checked them all, too? For caution’s sake, of course.” “Of course,” Stubb said, pulling his own mug from behind his back and taking a healthy swallow. “Everyone knows you can’t trust a Portuguese trader.” Gray laughed. He plucked an olive from a dish on the table and popped it into his mouth. Rich oil coated his tongue. “Did you find the crate easily enough?” he asked Stubb, reaching for another olive. The old steward nodded. “It’s all laid out, just so. Candles, too.” “Feels like Christmas proper.” Gabriel tilted his head. “Miss Turner even gave me a gift.” Gray followed the motion, squinting through the steam. I’ll be damned.

nutrients have been considered especially helpful and beneficial.  For women fish oil has the extra bonus of helping with issues like period pains, miscarriages, early delivery and pre-eclampsya. The reason this brand of oils has good benefits on the human body is that it contains highly unsaturated natural fats. When you take these oils, you replace the oils within your arteries with healthier oils and this has an effect on every part of the body from the skin to weight loss. These supplements also have an effect on nails in terms of growth and shine. It is common that you will be advised to take a combination of different extracts within one capsule so that you can maximize on the benefits.

He chopped a garlic, set a pot of water to boil on the stove, and poured a healthy amount of kosher salt into it. He threw the garlic in a pan of olive oil and let it sizzle for just a minute before taking it off the heat. The smell began to relax all of them and Gretchen and Jane settled themselves at his counter and watched him cook. He poured them both large glasses of red wine and watched as their bodies physically relaxed. He could see the tightness in Jane's jaw go away and he smiled. It was hard to feel bad about the world when the air smelled like garlic, when pasta and cheese were being prepared, when you had a good glass of red. Sautéed garlic could save the world. "I call this my bad day pasta," he told them. "It's a carbonara-cacio e pepe hybrid. Tons of cheese and salt and pepper." He cut off two slices of Parmesan and handed one to each of them. He knew the crunchy crystals and salt would go great with the wine. He whisked the egg and stirred in the cheese. He reserved some pasta water. He cranked his pepper mill. He swirled the pasta into a warm bowl as he added the egg mixture until it was shiny and coated. Jane took a sip of her wine and watched Teddy. "Mike doesn't eat pasta," she said. Teddy took three shallow bowls out of his cabinet and set them on the table. He distributed the pasta among them, sprinkled them with extra cheese and pepper. "Anyone who doesn't eat pasta is suspect in my book," he said. "Amen," Gretchen said.

Foods to Embrace: Probiotics: Yogurt with active cultures, tempeh, miso, natto, sauerkraut, kefir, kimchi, kombucha, buttermilk, and certain cheeses. Prebiotics: Beans, oats, bananas, berries, garlic, onions, dandelion greens, asparagus, Jerusalem artichokes, and leeks. Low-GI carbohydrates: Brown rice, quinoa, steel-cut oatmeal, and chia seeds. Medium-GI foods, in moderation: Honey, orange juice, and whole-grain bread. Healthy fats: Monounsaturated fats like olive oil, nuts, nut butters, and avocados. Omega-3 fatty acids: Fish, especially fatty fish like salmon, mackerel, tuna, herring, and sardines. Vitamins B9, B12, B1, B6, A, and C. Minerals and micronutrients: Iron, magnesium, potassium, zinc, and selenium. Spices: Saffron and turmeric. Herbs: Oregano, lavender, passionflower, and chamomile. Foods to Avoid: Sugar: Baked goods, candy, soda, or anything sweetened with sugar or high-fructose corn syrup. High-GI carbs: White bread, white rice, potatoes, pasta, and anything else made from refined flour. Artificial sweeteners: Aspartame is particularly harmful, but also saccharin, sucralose, and stevia in moderation and with caution. Fried foods: French fries, fried chicken, fried seafood, or anything else deep-fried in oil. Bad fats: Trans fats such as margarine, shortening, and hydrogenated oils are to be avoided totally; omega-6 fats such as vegetable, corn, sunflower, and safflower oil should only be consumed in moderation. Nitrates: An additive used in bacon, salami, sausage, and other cured meats.

Based on this data, Trichopoulou published a landmark article in the New England Journal of Medicine (NEJM) in 2003, in which she concluded that adhering to a “traditional Mediterranean diet,” which includes “a high intake of olive oil” was associated with a “significant and substantial reduction in overall mortality.” It is therefore a shock to find out that in this study, Trichopoulou never actually measured the olive oil consumption of her subjects. It was not an item on the food-frequency questionnaire she used, either as a foodstuff eaten directly or as a fat used in cooking. Instead, she “estimated” its use from the questionnaire’s list of cooked dishes, making assumptions about how Greeks might cook them.XVII This shortcoming is not mentioned in the NEJM paper, however, and “olive oil” is listed in the paper without any explanation of its derivation.XVIII

When should you be skeptical? Any time you see a report that a single food, beverage, supplement, food product, or ingredient causes or reduces the risk for obesity, heart disease, type 2 diabetes, or cancer, it is a good idea to envision a red warning flag flying high in the air. The studies may have identified associations between the food factor and the disease, but associations can be due to any number of other causes. Dietary patterns, not single factors, are what matter to health. Look out for words like “miracle” or “breakthrough.” Science tends to proceed in small increments and rarely works that way. And please be especially skeptical of “everything you thought you knew about nutrition is wrong.” Science does not work that way, either. Whenever you see “may” or “might”—as in “may reduce the risk of heart disease” or “might improve cognition in the elderly”—recognize that these also mean “may not” or “might not.” Overall, it is always a good idea to ask whether study results seem plausible in the light of everything else you know. As an eater, you should be wary of media hype about whether fat or sugar is a more important cause of health problems. This question ignores basic principles of nutrition: we eat foods, not nutrients, and how much we eat is often just as important as what we eat. Diets of enormous variety, from Asian diets traditionally based on rice (carbohydrates that convert to sugar in the body) to Mediterranean diets rich in olive oil (fat), can all promote long and healthy lives. The basic principles of eating healthfully have remained remarkably constant over the years: eat a wide variety of relatively unprocessed foods in reasonable amounts. Note that these same dietary principles apply to prevention of the entire range of diet-related chronic diseases. If an industry-funded study claims miraculous benefits from the sponsor’s products, think, “Advertising.

How do I save my squash plants from these disgusting squash bugs? Squash bugs can proliferate quickly and they are tough to eradicate, so it’s important to take action at the first sight of one. The larvae and young bugs are much easier to kill than the mature individuals. They are slow moving and easy to catch, so handpicking can be an effective control method. Drop mature bugs into a jar of warm soapy water, and knock or brush eggs from the undersides of leaves into the same jar. You can destroy these bugs and the eggs by just squishing them, but I wouldn’t recommend this. They are relatives of the stinkbug and you’ll find out just how closely related they are when you squish them. You’ll think they’re second cousins! Some gardeners have had success with Neem oil, but this usually isn’t effective against adult squash bugs. I would suggest hitting them early and often with physical removal, and making sure there is no yard debris about that could shelter the bugs. Other than that, healthy plants are your best defense against the damage these bugs can cause. Notice above the importance of catching a problem like this early, when there’s just eggs or small bugs. Much easier to control. Remember how I tell people that with a big single row garden way out back you only visit it a couple times a week and the bugs can get a good foothold before you even notice them. Then it’s almost too late. With your Square Foot Garden, you tend it regularly, and with hand watering, you nurture your plants; you’ll see the bugs right away. You’ll see the first sign of something wrong, and then it’s much easier to take care of. It’s just like nurturing your children. If you only see them twice a week, you don’t notice they have the sniffles. Then they come down with a cold, which turns into a serious illness. Then it’s too late to correct. Catch it when they still have a runny nose—and tend your gardens the same way. That’s why I like to encourage people to treat their plants like their children.

JUMBO GINGERBREAD NUT MUFFINS Once you try these jumbo-size, nut- and oil-rich muffins, you will appreciate how filling they are. They are made with eggs, coconut oil, almonds, and other nuts and seeds, so they are also very healthy. You can also add a schmear of cream cheese or a bit of unsweetened fruit butter for extra flavor. To fill out a lunch, add a chunk of cheese, some fresh berries or sliced fruit, or an avocado. While walnuts and pumpkin seeds are called for in the recipe to add crunch, you can substitute your choice of nut or seed, such as pecans, pistachios, or sunflower seeds. A jumbo muffin pan is used in this recipe, but a smaller muffin pan can be substituted. If a smaller pan is used, reduce baking time by about 5 minutes, though always assess doneness by inserting a wooden pick into the center of a muffin and making sure it comes out clean. If you make the smaller size, pack 2 muffins for lunch. Makes 6 4 cups almond meal/flour 1 cup shredded unsweetened coconut ½ cup chopped walnuts ½ cup pumpkin seeds Sweetener equivalent to ¾ cup sugar 2 teaspoons ground cinnamon 1 tablespoon ground ginger 1 teaspoon ground nutmeg ½ teaspoon ground cloves 1 teaspoon sea salt 3 eggs ½ cup coconut oil, melted 1 teaspoon vanilla extract ½ cup water Preheat the oven to 350°F. Place paper liners in a 6-cup jumbo muffin pan or grease the cups with coconut or other oil. In a large bowl, combine the almond meal/flour, coconut, walnuts, pumpkin seeds, sweetener, cinnamon, ginger, nutmeg, cloves, and salt. Mix well. In a medium bowl, whisk the eggs. Stir in the coconut oil, vanilla, and water. Pour the egg mixture into the almond meal mixture and combine thoroughly. Divide the batter evenly among the muffin cups. Bake for 30 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Per serving (1 muffin): 893 calories, 25 g protein, 26 g carbohydrates, 82 g total fat, 30 g saturated fat, 12 g fiber, 333 mg sodium BRATWURST WITH BELL PEPPERS AND SAUERKRAUT Living in Milwaukee has turned me on to the flavors of German-style bratwurst, but any spicy sausage (such as Italian, chorizo, or andouille) will do just fine in this recipe. The quality of the brat or sausage makes the dish, so choose your favorite. The spices used in various sausages will vary, so I kept the spices and flavors of the sauerkraut mixture light. However, this makes the choice of bratwurst or sausage the crucial component of this dish. You can also add ground coriander, nutmeg, and

Thirty-Nine Ways to Lower Your Cortisol 1 Meditate. 2 Do yoga. 3 Stretch. 4 Practice tai chi. 5 Take a Pilates class. 6 Go for a labyrinth walk. 7 Get a massage. 8 Garden (lightly). 9 Dance to soothing, positive music. 10 Take up a hobby that is quiet and rewarding. 11 Color for pleasure. 12 Spend five minutes focusing on your breathing. 13 Follow a consistent sleep schedule. 14 Listen to relaxing music. 15 Spend time laughing and having fun with someone. (No food or drink involved.) 16 Interact with a pet. (It also lowers their cortisol level.) 17 Learn to recognize stressful thinking and begin to: Train yourself to be aware of your thoughts, breathing, heart rate, and other signs of tension to recognize stress when it begins. Focus on being aware of your mental and physical states, so that you can become an objective observer of your stressful thoughts instead of a victim of them. Recognize stressful thoughts so that you can formulate a conscious and deliberate reaction to them. A study of forty-three women in a mindfulness-based program showed that the ability to describe and articulate stress was linked to a lower cortisol response.28 18 Develop faith and participate in prayer. 19 Perform acts of kindness. 20 Forgive someone. Even (or especially?) yourself. 21 Practice mindfulness, especially when you eat. 22 Drink black and green tea. 23 Eat probiotic and prebiotic foods. Probiotics are friendly, symbiotic bacteria in foods such as yogurt, sauerkraut, and kimchi. Prebiotics, such as soluble fiber, provide food for these bacteria. (Be sure they are sugar-free!) 24 Take fish or krill oil. 25 Make a gratitude list. 26 Take magnesium. 27 Try ashwagandha, an Asian herbal supplement used in traditional medicine to treat anxiety and help people adapt to stress. 28 Get bright sunlight or exposure to a lightbox within an hour of waking up (great for fighting seasonal affective disorder as well). 29 Avoid blue light at night by wearing orange or amber glasses if using electronics after dark. (Some sunglasses work.) Use lamps with orange bulbs (such as salt lamps) in each room, instead of turning on bright overhead lights, after dark. 30 Maintain healthy relationships. 31 Let go of guilt. 32 Drink water! Stay hydrated! Dehydration increases cortisol. 33 Try emotional freedom technique, a tapping strategy meant to reduce stress and activate the parasympathetic nervous system (our rest-and-digest system). 34 Have an acupuncture treatment. 35 Go forest bathing (shinrin-yoku): visit a forest and breathe its air. 36 Listen to binaural beats. 37 Use a grounding mat, or go out into the garden barefoot. 38 Sit in a rocking chair; the soothing motion is similar to the movement in utero. 39 To make your cortisol fluctuate (which is what you want it to do), end your shower or bath with a minute (or three) under cold water.

As I tried various restaurants, certain preconceptions came crashing down. I realized not all Japanese food consisted of carefully carved vegetables, sliced fish, and clear soups served on black lacquerware in a highly restrained manner. Tasting okonomiyaki (literally, "cook what you like"), for example, revealed one way the Japanese let their chopsticks fly. Often called "Japanese pizza," okonomiyaki more resembles a pancake filled with chopped vegetables and your choice of meat, chicken, or seafood. The dish evolved in Osaka after World War II, as a thrifty way to cobble together a meal from table scraps. A college classmate living in Kyoto took me to my first okonomiyaki restaurant where, in a casual room swirling with conversation and aromatic smoke, we ordered chicken-shrimp okonomiyaki. A waitress oiled the small griddle in the center of our table, then set down a pitcher filled with a mixture of flour, egg, and grated Japanese mountain yam made all lumpy with chopped cabbage, carrots, scallions, bean sprouts, shrimp, and bits of chicken. When a drip of green tea skated across the surface of the hot meal, we poured out a huge gob of batter. It sputtered and heaved. With a metal spatula and chopsticks, we pushed and nagged the massive pancake until it became firm and golden on both sides. Our Japanese neighbors were doing the same. After cutting the doughy disc into wedges, we buried our portions under a mass of mayonnaise, juicy strands of red pickled ginger, green seaweed powder, smoky fish flakes, and a sweet Worcestershire-flavored sauce. The pancake was crispy on the outside, soft and savory inside- the epitome of Japanese comfort food. Another day, one of Bob's roommates, Theresa, took me to a donburi restaurant, as ubiquitous in Japan as McDonald's are in America. Named after the bowl in which the dish is served, donburi consists of sticky white rice smothered with your choice of meat, vegetables, and other goodies. Theresa recommended the oyako, or "parent and child," donburi, a medley of soft nuggets of chicken and feathery cooked egg heaped over rice, along with chopped scallions and a rich sweet bouillon. Scrumptious, healthy, and prepared in a flash, it redefined the meaning of fast food.

Use oils generously. Curtailing oil is entirely unnecessary, part of the nutritional dietary blunders of the past forty years. Use healthy oils liberally, such as extra-virgin olive oil, coconut oil, avocado oil, and cocoa butter, and avoid polyunsaturated oils such as sunflower, safflower, corn, and vegetable oils (which trigger oxidation and inflammation). Try to minimize heating and cook at lower temperatures; never fry, since deep-frying is the extreme of oxidation that triggers, among other things, AGE formation.

Palmarosa is your skin’s friend. Because it stimulates cellular regeneration, it is helpful in the prevention of wrinkles and in the treatment of scars.

Say good morning to your skin with this enchanting treat.

Essential oils can be used as a part of your first aid kit as well. They can reduce pain, fight infections, and promote healing.

It doesn’t get much greener than essential oils: when used correctly, they are among Mother Nature’s most potent remedies.

Roman soldiers used to place a sprig of rosemary behind their ears before going into battle to sharpen their reflexes.

So much of our health begins in our mouth! The health of our gums and teeth is directly connected to our heart health and our immune health.

The process of oil pulling has been around for thousands of years and has been used in Indian culture for a long time.

Oil pulling is believed to help remove bacteria, fungi, and even viruses from the gum line.

There are many different oils that have a beneficial effect on your mind.

Chamomile oil helps to calm nervous tension and promote deep relaxation.

Jasmine is one of the best oils to use if you are feeling apathetic or depressed. It induces a sense of euphoria and can help you restore optimism and a lust for life.

Ylang-ylang has long been noted for its aphrodisiac properties, but it is also an oil that induces a state of deep relaxation.

Modern science is recognizing that essential oils can have a beneficial effect on multiple systems in the body.

We all know that essential oils are great for topical application, but did you know that you can ingest them, too?

When we integrate essential oils into our cooking, we open the door to greater health. Essential oils contain potent healing properties.

Researchers have shown a renewed interest in essential oil as a means of combating antibiotic-resistant infections.

SHRIMP PAELLA Serves 4 Prep time: 10 minutes Cook time: 25 minutes DAIRY-FREE | GLUTEN-FREE | QUICK & EASY Paella is the national dish of Spain. It usually consists of saffron-scented rice cooked with vegetables and topped with a mixture of seafood, sausage, and other meats. This simplified version includes shrimp and peas. A paella pan is the ideal cooking vessel, but a large cast-iron skillet is a fine substitute. 2 tablespoons olive oil 1 medium onion, diced 1 red bell pepper, diced 3 cloves garlic, minced Pinch of saffron (about 8 threads) ¼ teaspoon hot paprika 1 teaspoon salt ½ teaspoon freshly ground black pepper 3 cups chicken broth, divided 1 cup short-grain white rice 1 pound peeled and deveined large shrimp 1 cup frozen peas, thawed 1. Heat the oil in a wide, heavy skillet set over medium heat. Add the onion and bell pepper and cook, stirring frequently, until the vegetables are softened, about 6 minutes. Add the garlic, saffron, paprika, salt, and pepper and stir to mix. Stir in 2½ cups of broth, and the rice. 2. Bring the mixture to a boil, then lower the heat to low, cover, and simmer until the rice is nearly cooked through, about 12 minutes. Scatter the shrimp and peas over the rice and add the remaining ½ cup of broth. Place the lid back on the skillet and cook for about 5 minutes more, until the shrimp are just cooked through. Serve immediately.

I popped the tape into the VCR and watched a pretty, middle-aged Italian woman in a flowered housedress and frilly apron hold up various fish and shellfish as she spoke to the tape in rapid, enthusiastic Italian, espousing the virtues of the seafood. She was standing at a battered wooden table in what appeared to be her own kitchen. After she finished showing off the fish, she beheaded and eviscerated them, and then washed them in a chipped white enamel bowl full of water that sat on the table. She put the cleaned pieces on a brightly painted platter, chosen, I'm sure, with less deliberation than our Jonathan would have required. She poured olive oil into a large, slightly dented pot that sat on a small two-burner stove and then in a flash chopped a couple of onions and a good amount of garlic and put them in the oil. While the aromatics became, well, aromatic, she cut up a half dozen fresh tomatoes and a healthy amount of herbs and added them to the pot. She stirred everything around, and before long she had all the fish and shellfish in the pot.

As you see, essential oils are easy to use, so enjoy their multiple uses!

It is the oil that is said to have the best analgesic properties of all.

A must have oil: Lemongrass can give you a boost when you are too tired to think clearly.

Lime is an uplifting oil that is great to use when you are under a lot of pressure.

Mimosa is good for people who have a tendency to overreact.

It instills in you a feeling that you can handle just about anything.

You are now ready to go out and enjoy the benefits of essential oils on your own fitness and health journey.

Fortunately, a little bit of jasmine goes a long way and, as long as you choose a reputable brand of blended oil, you can still reap the benefits.

Jasmine is wonderful for the skin and for creating a feeling of contentment.

When the seasons change, our bodies respond to the natural cycles of nature. And when a change of season occurs, it’s a lovely time to do a very gentle, nurturing, cleansing for body, mind, heart, and spirit.

Studies have shown that the consumption of apple cider vinegar helps support heart health and that it is very effective in reducing the risk of heart disease.

Ginger Bread & Oatmeal Medley Yield: 1 pound loaf / 8 slices Prep Time + Cook Time: 2 - 3 hours  Crust Type: Medium Crust Program: Basic/White Bread Ingredients: 1 cup + 1 tablespoon water at room temperature ½ cup molasses 1 tablespoon canola oil 3 cups old-fashioned oats 1½ teaspoons ground cinnamon 1 to 1½ teaspoons ground ginger 1 teaspoon salt ½ teaspoon orange peel, grated ¼ teaspoon ground nutmeg ¼ teaspoon ground cloves 1 pack active dry yeast

Maggots?” It was disgusting to look at, but academically fascinating. “Aye, maggots. Clarks and infirmarians of Aventir have begun using them in such cases,” the old man said, falling into his familiar, didactic tone. “It’s said they have a special fondness for putrescence and no love of healthy flesh.” He ground the contents of the pestle for a time, added oil, and then smeared it on the wound. Selwyn sucked in breath at the pain but made no complaint. He would soon be a knight.

One example of the Prevention Paradox occurs in the first weeks when people with high LDL or “bad” cholesterol start taking fish oil supplements. Researchers found that using fish oil (which is high in omega-3 fatty acids from mackerel, herring, tuna, halibut, salmon, cod liver, and even whale blubber) is associated with a wide range of changes in LDL levels across the population, from down by 50 percent to up by a whopping increase of 87 percent.6 Researchers have dug deeper to demonstrate that people who supplemented their diets with the so-called healthy fats found in fish oil actually had a greater negative change in their cholesterol levels if they were carriers of a gene variant called APOE4. Meaning that supplementing with fish oil may be good for some and very bad for other people’s cholesterol levels depending on which genes they’ve inherited.

In 1932, researchers found that putting young children with dental cavities and malformed teeth on a diet free of oatmeal but fortified with vitamin D and cod liver oil for a period of six months resulted in almost complete elimination of both new cavities and regression in the growth of existing ones.

Helpful Tips For Getting The Nutrition You Need Your interest in nutrition means that you are probably already a label reader as you traverse the supermarket aisles. You also hear about food and nutrition on the evening news. The knowledge you acquire about nutrition for optimal health can truly be life-changing. These tips will help you in your efforts to get the health and energy-giving nutrients that you need. Remember that portions are extremely important. To make sure you are eating the correct portion sizes, fill up your plate with the healthiest foods first and then the least healthy. It also helps to eat the foods on your plate in the same order. Carefully inspect food labels to determine the nutrition facts. Just because something says that it has reduced fat doesn't mean that it is full of healthy ingredients. Avoid highly processed foods when losing weight. Any label that is trustworthy is a label that has ingredients which are common and that people know what they are. Avoid buying foods with a lot of artificial ingredients listed on their label. Take some ideas from other countries when evaluating your nutrition. For centuries, other cultures have incorporated unusual and inventive ingredients that can be very good for you. Taking the time to research some of these ideas and finding the ingredients, can definitely add some spice to a potentially boring menu. Treatment Wheatgrass shoots may not be rated #1 in taste, but they contain many nutrients and vitamins that are great for your nutrition. Incorporate more wheatgrass in your diet to get healthy. It is a great way to detoxify your body and rebuild your bloodstream. In fact, it is a great treatment for anyone with blood disorders. Sugary drinks like apple juice contain a large amount of sugar. People who are trying to lose weight should avoid fruit drinks because they are deceptively filled with carbohydrates. Oranges, apples, and peaches all contain very high levels of sugar which in turn provides a ton of calories. Hospitals are often known to use fruit juice as a treatment for severely malnourished patients, due to its caloric value. These are just a few ideas that can get you going in the right direction or that can give you some new ways to get the nutrients that you need. Don't expect instant results - this is a long-term process. Ignoring the advice is like running a motor without ever changing the oil. Sure, you won't see any effects for a long time, but little by little the motor is sustaining irreversible damage. Don't let that happen to your body!

The best basic dietary approach for anyone wanting to prevent heart disease is a normal, unrestricted dietary intake of cholesterol and healthy natural fat, total avoidance of highly processed or rancid vegetable oils and trans fats, and a reduced or eliminated intake of starch and sugar-based carbohydrates. Dietary

you can be quite flexible in how you get your dietary fats: dairy, meat, eggs, oils, nuts, and fish are all healthy sources. You don’t have to fret over your saturated fat intake, but you should strive to get plenty of unsaturated fats in your diet as well and should eat as little trans fat as possible (I eat absolutely none). WATER

Oil is generally not interchangeable with butter in crisp cookies.

Eggs, whole = 2 tablespoons liquid plus 2 tablespoons flour plus ½ tablespoon shortening plus ½ teaspoon baking powder = 2 yolks plus 1 tablespoon water = 2 yolks, in custards, sauces, or similar mixtures = 2 tablespoons oil plus 1 tablespoon water = 1 teaspoon cornstarch plus 3 tablespoons more liquid in recipe Note: If halving recipe, do not try to halve one egg; use one whole egg. If short one more egg in recipe, substitute 1 teaspoon vinegar or 1 teaspoon baking powder and 2 tablespoons more liquid.

Oil Is Not a Whole, Natural Food and Does Not Grow on Trees Although vegetable oils (such as olive, sesame, soybean, and canola oils) are relatively low in saturated fat and higher in unsaturated fats, you should use these processed foods minimally or not at all. Oils lack the beneficial factors that whole nuts and seeds contain. Nuts and seeds contain fiber, minerals, antioxidants, and other phytochemicals in addition to healthy fats that contribute to cardiovascular health.60 Most of these nutrients are missing in refined oils.

Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston and Steven Maimes An in-depth discussion of adaptogens with detailed monographs for many adaptogenic, nervine, and nootropic herbs. Adaptogens in Medical Herbalism: Elite Herbs and Natural Compounds for Mastering Stress, Aging, and Chronic Disease by Donald R. Yance A scientifically based herbal and nutritional program to master stress, improve energy, prevent degenerative disease, and age gracefully. Alchemy of Herbs: Transform Everyday Ingredients into Foods and Remedies That Heal by Rosalee de la Forêt This book offers an introduction to herbal energetics for the beginner, plus a host of delicious and simple recipes for incorporating medicinal plants into meals. Rosalee shares short chapters on a range of herbs, highlighting scientific research on each plant. The Business of Botanicals: Exploring the Healing Promise of Plant Medicines in a Global Industry by Ann Armbrecht Forbes In a world awash with herbal books, this is a much-needed reference, central to the future of plant medicine itself. Ann weaves a complex tapestry through the story threads of the herbal industry: growers, gatherers, importers, herbalists, and change-making business owners and non-profits. As interest in botanical medicine surges and the world’s population grows, medicinal plant sustainability is paramount. A must-read for any herbalist. The Complete Herbal Tutor: The Ideal Companion for Study and Practice by Anne McIntyre Provides extensive herbal profiles and materia medica; offers remedy suggestions by condition and organ system. This is a great reference guide for the beginner to intermediate student. Foundational Herbcraft by jim mcdonald jim mcdonald has a gift for explaining energetics in a down-to-earth and engaging way, and this 200-page PDF is a compilation of his writings on the topic. jim’s categorization of herbal actions into several groups (foundational actions, primary actions, and secondary actions) adds clarity and depth to the discussion. Access the printable PDF and learn more about jim’s work here. The Gift of Healing Herbs: Plant Medicines and Home Remedies for a Vibrantly Healthy Life by Robin Rose Bennett A beautiful tour of some of our most healing herbs, written in lovely prose. Full of anecdotes, recipes, and simple rituals for connecting with plants. Herbal Healing for Women: Simple Home Remedies for All Ages by Rosemary Gladstar Thorough and engaging materia medica. This was the only book Juliet brought with her on a three-month trip to Central America and she never tired of its pages. Information is very accessible with a lot of recipes and formulas. Herbal Recipes for Vibrant Health: 175 Teas, Tonics, Oils, Salves, Tinctures, and Other Natural Remedies for the Entire Family by Rosemary Gladstar Great beginner reference and recipe treasury written by the herbal fairy godmother herself. The Modern Herbal by Maude Grieve This classic text was first published in 1931 and contains medicinal, culinary, cosmetic, and economic properties, plus cultivation and folklore of herbs. Available for free online.

The healthiest carbohydrates come from whole grains, legumes, vegetables and whole fruits. The least healthy carbohydrates come from white bread, white rice, past and other refined grains, sugary foods and drinks and potatoes. There is an easy way to tell healthy fats from unhealthy fats. Most of the healthy fats - the monounsaturated and polyunsaturated fats - come from plants and are liquid at room temperature. Rich green olive oil, golden sunflower oil, the oil that rises to the top of a jar of natural nut butter and the oils that come from fatty fish and all examples of healthy unsaturated fats. The unhealthy fats ( saturated fats ) and the very unhealthy fats ( trans fats ) tend to be solid at room temperature, such as the fat that marbles a steak or that is found in a stick of butter. Meat and full fat dairy products are the biggest sources of saturated fat in the western diet. So for good health, enjoy healthy fats, limit saturated fat and avoid trans fat. Mindfulness practice touches the stillness in ourselves. It allows us to calm down and reflect so that we can reconnect with our true self. When we are free from our automatic responses, we can see more clearly things as they are, from moment to moment, without judgment, preconceived notions or bias. We get to know ourselves better. We become more more in tune with our own feelings, actions and thoughts as well as with the feelings, actions and thoughts of others. You need to ask yourself what is it that you really want. Often our habit energy and fear prevent us from identifying what we want and from living healthily. The essential point is that we do not try to repress our afflictions, our negative energies, because the more we resist or fight them, the stronger they will grow in us. We need only to learn to recognize them, embrace them and bathe them in the energy of mindfulness. Once you can be in the present, you will recognize that your fears, anger and despair are all projections from the past. They are not the present reality. Don't just sit there and wait for your negative feelings to pass. Complaining will not change your life. Change your thinking and you can let go of limitations you imposed on yourself. Explore and be proactive. I am aware that happiness depends on my mental attitude and not on external conditions and that I can live happily in the present moment simply by remembering that I already have more than enough conditions to be happy. Aware of the suffering caused by unmindful speech and the inability to listen to others, I am committed to cultivating loving speech and compassionate listening in order to relieve suffering and to promote reconciliation and peace in myself and among other people. I am determined not to try to cover up loneliness, anxiety or other suffering by losing myself in consumption.

THE MODERN HEALTHY LONGEVITY FOOD PYRAMID EXPLAINED The foundation of a modern healthy diet includes a wide variety of colourful vegetables, beans, minimally processed whole grains, nuts, seeds and fruits. These plant-based foods should be consumed every day and form the largest portion of our calories. Extra-virgin cold-pressed olive oil and avocado fruits can be used daily as condiments together with a range of spices, lemon juice and very small amounts of iodised salt.9 Fish, shellfish and molluscs can be consumed two to three times per week. Small portions of cheese and a few eggs can be consumed one to two times per week. Meat and sweets should be eaten only occasionally. Spring water and herbal teas are the best drinks to stay hydrated. All sugary beverages, such as soft

may confer additional benefit compared to limiting yourself to one. Fermented foods: When adding foods to a culture of microorganisms, the sugar in the food can be transformed into lactic acid that encourages the growth of helpful bacteria in the gut. These can include miso, kombucha, kefir, yogurt, and sauerkraut. Leafy greens: They contain folate, a B vitamin that aids neurotransmitter function. Included here are arugula, watercress, spinach, Swiss chard, dandelion greens, and lettuce. How best to incorporate these suggested foods into a healthy diet? A Mediterranean diet is high in vegetables, fruits, legumes, beans, nuts, cereals, grains, fish, and unsaturated fats, along with olive oil as a substitute for butter.