Gardening and health are intrinsically linked. You grow your own fruits and vegetables, so you begin to eat more whole, fresh food. You have to harvest, plant, and tend your garden, so you get more physical activity and daily doses of fresh air and sunshine. However, unless you wear gloves all the time, you probably also experience the dry, cracking hands that come from spending hours digging in the dirt. Thankfully, all the herbs needed to create this soothing hand salve, and make dried out hands a thing of the past, can be grown right in your garden.
And… it has happened again. As of August 16, 2021, there have been nine reports of salmonella-related illnesses related to shrimp products sold by Avanti Frozen Foods India. Three of these people have been hospitalized. This multi-state outbreak is currently being investigated by the FDA and the Centers for Disease Control and Prevention (CDC). Illnesses have been reported in four states, Arizona, Michigan, Nevada, and Rhode Island.
On June 25, 2021, Avanti Foods Pvt. issued a recall on frozen shrimp products distributed nationwide from November 2020 to May 2021. However, it is now thought that the products may have been sold in stores more recently, according to the CDC. After the CDC reopened its investigation, the FDA requested Avanti to expand the prior recall.
The frozen shrimp was sold under multiple brand names including, 365, Ahold, Big River, Censea, Chicken of the Sea, CWNO, First Street, Food Lion, Hannaford, Harbor Banks, Honest Catch, HOS, Meijer, Nature’s Promise, Open Acres, Sandbar, Sea Cove, Waterfront Bistro, Wellsley Farms, and WFNO Brands.
Whole Foods Market lists two products associated with the recall under its 365 store brand, Kroger, Albertsons, Target, and Meijer, and Hannaford are among retailers impacted by this recall. Products included in the recall include various sizes of frozen cooked, peeled, deveined, shrimp (some packaged with cocktail sauce), tempura roles sold at Target stores in California, and rings of frozen shrimp distributed by Chicken of the Sea and sold at Meijer as well as bags of Meijer-branded bags of frozen shrimp.
Avanti is based in Visakhapatnam, India, partially owned by Bangkok-based Thai Union Group, a global seafood company.
Three smaller recalls linked to the nationwide recall
In addition to the nationwide shrimp recall, there are three smaller related recalls.
Mai Cuisine Inc., of Allentown – Recalling 67 packs of 12 piece Shrimp Tempura Kabuki Roll purchased at selected California Target Stores
Genji Pacific LLC, of Allentown – Recalling 1 490 packs of sushi containing cocktail shrimp purchased in Whole Foods Market in California stores
Mai Franchising Inc., of Allentown – Voluntarily recalling 103 packages of sushi containing cocktail shrimp purchased at New Leaf Community Market stores in Northern California
Stores linked to these California recalls can be found on the fda.gov site.
How seafood gets tainted
According to a study published in the Journal of Food Protection, unlike poultry and other warm-blooded animals, seafood such as shrimp do not naturally carry Salmonella bacteria. Study authors state the following.
“Salmonella is not part of the natural flora of the shrimp culture environment, nor is it inherently present in shrimp grow-out ponds. The occurrence of Salmonella bacteria in shrimp from aquaculture operations is related to the concentration of fecal bacteria in the source and grow-out pond water.”
More than 90% of shrimp consumed in the United States is imported from other countries, including Southeast Asia and Central Asia. There are numerous points from growing to harvest, processing, and shipping where shrimp can become contaminated. Each time seafood and meat are frozen, it becomes a better opportunity for bacteria to thrive. Additionally, if these foods are thawed and frozen again – more bacteria can grow. The shrimp in question were sold frozen, then thawed before being sold.
Know where your seafood comes from
Like all food you put on your table, knowing where it originated and is handled is essential. If you can’t catch your fresh seafood or don’t live close to the sea, pick a reputable company that sources only the best seafood possible. Here are a couple of great options to consider
“We seek ingredients that are certified organic and Fair Trade Certified™ whenever possible. We seek suppliers who uphold good manufacturing practices and who make a positive impact on their employees, communities, and the environment.”
“We proudly ship a wide variety of wild-caught species from Alaska and the Pacific Northwest, including sockeye salmon, coho salmon, pacific cod, pacific halibut, and wild Alaska pollock.”
Like a broken record playing over and over again, food recalls keep on coming. Federal officials have now identified specific stores where recalled frozen, raw, and breaded chicken products were sold. These products, manufactured by Serenade Foods in Indiana, include almost 60,000 pounds of chicken. So far, eight states have reported salmonella sickness, including New York, Illinois, Arizona, Connecticut, Indiana, Michigan, Minnesota, and Nevada, where 28 people have become sick, and 11 have been hospitalized.
According to a CDC news release, “The outbreak strain of salmonella was found in unopened packages of raw frozen breaded stuffed chicken that were collected from a sick person’s home.” Of course, consumers are being encouraged to return unopened food items to the store purchased for a full refund.
Specific stores involved in the recall include Walmart, Aldi,Save-A-Lot, and Food 4 Less. More retailers may be added as the case unfolds. Check here to see which stores have been added.
Branded products that have been recalled include:
Dutch Farms Chicken with Broccoli & Cheese (lot code BR 1055; best if used by Feb 24, 2023)
Milford Valley Chicken with Broccoli & Cheese (lot code BR 1055; best if used by Feb 24, 2023)
Milford Valley Chicken Cordon Bleu (lot code BR 1055; best if used by Feb 24, 2023)
Kirkwood Raw Stuffed Chicken, Broccoli & Cheese (lot code BR 1055; best if used by Feb 24, 2023)
Kirkwood Raw Stuffed Chicken Cordon Bleu (lot code BR 1056; best if used by Feb 25, 2023)
Salmonella sickness can be deadly
According to the Centers for Disease Control and Prevention ( CDC), there are about 1.35 million cases of salmonellosis each year, resulting in 26,500 hospitalizations and 420 deaths. Contaminated food is the source of the majority of these cases.
Salmonella lives in the intestinal tracts of humans and other animals and is one of the top causes of food poisoning worldwide. It is a general term for about 2,000 closely related bacteria that cause illness by multiplying in the digestive tract. Humans are generally infected by consuming foods that are contaminated with animal feces. Person-person transmission occurs when an infected person’s feces, unwashed from their hands, contaminates food during preparation or comes in direct contact with another person.
While foods contaminated by salmonella are generally animal in origin, including beef, poultry, eggs and dairy, fruits and veggies, and other processed, packaged foods, even spices can become cross-contaminated.
For instance, the massive cucumber Salmonella outbreak of 2015 spread like wildfire through the country, leaving over 900 people sick, 204 hospitalized, and six dead. Kellogg’s Honey Smacks recall in 2018 that sickened over 70 people in 31 states, sending 24 to the hospital.
The tricky part is that contaminated foods don’t generally look or smell any different than non-contaminated foods. This means we don’t hear about a contamination outbreak until someone becomes ill and the illness is investigated.
Symptoms of salmonella poisoning include:
Vomiting
Cramping
Diarrhea
Headache
Muscle aches
Chills
Nausea
Fever
Dehydration
Symptoms typically start six hours to six days after infection and can last anywhere between four to seven days. Some symptoms may be so severe that hospitalization is required.
Check your freezer, refrigerator, and cupboards for the product.
If you have the recalled product in your home, read the food label and compare it to the manufacturer’s lot codes on the recall notice. If it’s a match, do not eat it or feed it to your pets.
Follow the instructions provided by the manufacturer or grocery store regarding returning or disposing of the product.
Who is touching your food?
None of us go to the grocery store seeking out contaminated food. We all want a safe, diverse, affordable, and abundant food supply all year long. Because of the demand, America imports about 15 percent of its overall food supply. Today, more than 200 countries or territories and about 125,000 food facilities and farms provide about 32 percent of fresh veggies, 55 percent of fresh fruit, and 94 percent of seafood that Americans eat each year. This, in and of itself, creates challenges when it comes to food safety.
Congress passed the FDA Food Safety and Modernization Act ( FSMA) in 2011. This act shifted the focus of federal regulators into more of a prevention mode regarding food contamination. There have been new standards applicable to foreign and domestic food growers, manufacturers, processors, packers, and holders, but there is much work still to be done in food safety.
One of the best ways to keep safe is to know where your food is coming from and grow as much as you can on your own. Eliminating the many hands that touch your food is a great first step in reducing your risk of food poisoning. Eat local, eat fresh, and eat in season are excellent rules to follow.
An excellent place to start is your community farmers’ market. You can meet local farmers who often specialize in just a few things, whether meat, poultry, vegetables, or fruit. This allows you to know where your food is grown. Many local farmers will allow you to visit their farms to check out the source of your sustenance. It’s a great way to spend a Saturday afternoon!
More ways to prevent food poisoning
Additionally, here are some things you can practice at home to further decrease the risk of contamination:
Wash your hands before handling any food and in between handling different foods
Wash hands after using the bathroom, blowing your nose, or touching animals
Wash counters, knives, and utensils before preparing food – hot water and soap work great!
Keep your kitchen towels and dishcloths clean – don’t leave them damp – this is the perfect place for germs to spread.
Use separate cutting boards for raw food and fish.
Keep meat away from any ready-to-eat foods such as fruit, bread, and salad. Store raw meat on the bottom shelf in the fridge where it is less likely to touch other food.
Cook all meat thoroughly.
Keep your refrigerator set to below 41 degrees F and avoid overfilling.
Cool cooked food that you are not going to eat within 90- minutes and store in the fridge or freezer.
Use leftovers within two days and never reheat the same food more than two times.
Don’t ever consume food that is past its use-by date.
Winnie the Pooh said it best when he said, “Eating honey is a very good thing to do.” This liquid gold has been a staple in my home for many, many years, and for good reason. The benefits of honey are seemingly endless. Everywhere I have lived, I have sought out raw local sources of honey for use in my kitchen, as well as for other medicinal purposes. I am also beginning to do my own research on keeping bees — partially because I use so much honey and partially because I find it absolutely amazing that bees provide us with this wonderful gift that I want to watch them work up close and personal.
I am not alone in my awe of honey. Ancient Egyptians, Assyrians, Chinese, Romans, and Greeks used honey for treating wounds and to heal conditions of the gut. Hippocrates himself used honey and vinegar for pain, honey and water for thirst, and honey mixed with water and other substances for fever.
Medicinal properties of honey
Honey is truly a healing gift from nature, and is rich in medicinal properties:
Hygroscopic property
In its natural state, honey has very low water content, but it absorbs moisture when exposed to air. This hygroscopic property makes honey highly beneficial to dry skin by allowing it to better retain moisture. It also helps to speed up wound healing time.
Antibacterial property
One especially vital component in honey, glucose oxidase, is an enzyme that produces hydrogen peroxide. Research indicates that this is one of the main reasons why honey seems to have such powerful antibacterial and wound-healing capabilities. The production of hydrogen peroxide is just one of the remarkable ways that honey helps to kill bacteria and heal wounds.
Antioxidant property
Although darker honey generally contains more antioxidant power than light-colored, both are still a rich source of valuable antioxidants. Antioxidants go to work against free radicals and encourage new tissue growth. This, in turn, helps expedite the healing of damaged tissue and also helps skin appear younger and more radiant.
Honey is a nutritional powerhouse
Honey is also a nutritional powerhouse, containing glucose, fructose, and numerous minerals including calcium, iron, copper, phosphate, sodium chlorine, magnesium, manganese, and potassium. Vitamins in honey include B6, niacin, riboflavin, thiamin, pantothenic acid, and a number of amino acids. It is also quite acidic, with a pH of 3.2. and 4.5. This helps prevent the growth of bacteria. It is also loaded with protective antioxidants.
Ways to use honey
There are literally hundreds of ways to use honey — here are 35 of my favorite. I hope you give some of these a try. You will be amazed at what you find.
1. Wound cleaner
Dab honey onto a minor burn or cut, lightly covering the wound like an antibiotic ointment. Research published in The FASEB Journal shows how honey kills off bacteria and helps speed healing time.
2. Diaper rash and nipple cream
Honey is a gentle way to soothe diaper rash (and nipples)
A New Zealand study investigated using topical pharmaceutical-grade manuka honey in place of traditional barrier cream for the treatment of redness, itching, and inflammation. Researchers found that symptoms improved in a similar fashion to using a traditional barrier cream. To help prevent diaper rash, try adding equal parts of honey to your usual diaper cream and use it daily. In the same manner that honey provides relief and healing for diaper rash, it is also a fantastic remedy for sore and inflamed nipples!
3. Hair conditioner
Honey makes for a great natural conditioner. Mix together 1/2 cup honey with 1/4 cup olive oil and warm slightly on the stove. Apply to your hair and then allow it to soak in by wrapping your hair in a towel. Once it is soaked in, rinse out your hair, preferably with cool water.
4. Natural hair remover
Mix one tablespoon of honey with one tablespoon of lemon juice and three tablespoons of brown sugar in a microwave-safe bowl. Warm slightly in the microwave and allow the mixture to cool, then apply to facial hair using a popsicle stick. Place a small piece of muslin cloth over the area and rub slightly. Apply a small amount of tea tree oil to the area where you removed the hair.
5. Burn treatment
The Journal of Cutaneous and Aesthetic Surgery published a paper based on an analysis comparing the use of medicated dressings (silver sulfadiazine) with honey dressings over a five-year period. When burn healing time was compared, those patients with the honey dressings healed in an average of 18.16 days, while those with the medicated bandages healed in 32.68 days.
Researchers concluded that the honey dressings made wounds sterile in a shorter time period and also improved healing time. Note: Only try this home treatment for minor burns. In the case of a serious burn, call the emergency room.
6. Makeup remover
Mix baking soda and honey together to make a paste and add a few drops of tea tree oil. Apply using a warm washcloth in a circular motion. Rinse with warm water.
7. Bad breath
If you suffer from bad breath, try a mixture of 1/4 cup water, one teaspoon raw honey, and one teaspoon of lemon juice. Gargle for three minutes and spit out for fresh breath all day long.
8. Face mask
A honey face mask can help improve skin conditions.
Honey can effectively treat conditions like acne, rosacea, and eczema, while coconut oil is great for relieving dry or irritated skin, as well as for reducing wrinkles. Combining them leads to super-soft, clear, hydrated skin! Mix one tablespoon coconut oil and one tablespoon raw honey in a small bowl with a spoon until it’s well combined.
Apply the mixture to your face and neck with your fingertips — gently — as sometimes honey can crystalize and be rough on your skin. Let it sink in for up to 20 minutes, then rinse it off with lukewarm water. Simple, easy, and effective!
9. Strengthen nails
If you have weak, brittle nails, try mixing one tablespoon of honey with a 1/4 cup of apple cider vinegar in a shallow dish. Soak your nails for 10 minutes and rinse. Repeat weekly for strong and healthy cuticles and nails.
10. Relieve acid reflux
Raw honey coats the lining of the esophagus and provides relief to the burning caused by acid reflux. In a report posted in the British Medical Journal, Professor Mahantayya V. Math found relief from reflux when he ingested five milliliters of honey.
11. Balance blood sugar
Although honey is sweet, it has a fairly low glycemic index. The natural sugars in honey have a “slow-release” effect, which means it does not cause the sharp peak in blood sugar that other sweet substances (like refined sugar) do. The sugars in honey are therefore more slowly absorbed and metabolized. Despite its sweetness, honey will not cause blood sugar levels to spike as high or as fast as other high-sugar foods.
12. Natural cough syrup
You can make a very effective, tasty, natural cough syrup using the following ingredients: one cup of filtered water, 1/4 cup fresh ginger root, 1/4 cup marshmallow root, one tablespoon cinnamon, 1/4 cup freshly squeezed lemon juice, and one cup honey. Pour the water into a saucepan and add the dried herbs.
Bring the mixture to a boil, then reduce to a simmer. Simmer until the volume is reduced by about half. Pour through a cheesecloth or fine mesh strainer to remove herbs. While the liquid is still warm, but not boiling, mix in the lemon juice and honey. Stir well and store in an airtight container in the refrigerator.
13. Dark circle remover
Mix one teaspoon of honey with one teaspoon of sweet almond oil and spread the mixture under the eyes. After about 20 minutes, wash the mixture off and follow up with a light layer of organic coconut oil. Repeat this treatment a few times a week to keep your skin looking great.
14. Lip moisturizer
A very easy way to heal and prevent chapped lips can be made with honey. Mix one part of warm, recently-melted beeswax to three parts olive oil. Then add one to two tablespoons of honey to the mixture. Once the mixture has been set, it’s ready to use.
15. Healthy sports drink
Commercial sports drinks are loaded with sugar and other not-so-healthy ingredients. However, it is very easy to make your own homemade sports drink using honey. Simply combine the following ingredients in a Vitamix and blend until the honey dissolves: 1/4 cup fresh lime juice, 1/4 cup fresh lemon juice, two cups water, 1/8 teaspoon of sea salt, and two tablespoons of raw honey. Take some of this mixture in a water bottle when going out on a long hike and you’ll feel hydrated and energized.
16. Improves healthy gut bacteria
Bees have a very diverse population of beneficial acid bacteria. A unique characteristic of raw honey is its ability to feed good gut bacteria and fight off bad bacteria. Good bacteria are essential for overall health and wellness. It forms the main defense against outside threats.
17. Relieve morning sickness
Honey can help to naturally alleviate morning sickness.
Organic honey works to relieve morning sickness for pregnant mothers. A warm tea made with honey and ginger is highly effective at calming a pregnant mother’s tummy.
18. Fruit-preserver
Preserving your fruits with raw honey makes them so much healthier. Simply use one part honey to ten parts water and cover your berries in the mixture. Much better than sugar!
19. Weight-loss aid
Hands down, honey is a better and far healthier sweetener than sugar. The body knows just what to do with this natural gift from the bees, and our cells can use it for energy. If you are looking to drop a few pounds, replace your sugar with honey. It will boost your metabolism and give you energy.
Just remember, all in moderation. You must eat a healthy diet and exercise for any permanent weight loss to occur. For an added boost, mix half a teaspoon of organic ground cinnamon in a cup of boiling water, then let it steep for 10 minutes. Add one teaspoon of raw honey and enjoy!
20. Infections in the mouth
Bacteria and viruses can cause oral infections that impact the teeth, gums, palate, tongue, lips, and the inside of the cheeks. Oral infections are very common. In fact, infections that cause tooth decay are the second most common infectious condition after the common cold.
Researchers in India have found that manuka honey worked just as well as commercial mouthwash, and better than chewing gum with xylitol, for reducing plaque levels. This they attribute to its outstanding antibacterial qualities. Manuka honey, taken orally, can help reduce gingivitis and keep the mouth healthy and free from harmful bacteria.
21. Treat insect bites
Mixing some lemon juice with honey makes a natural antiseptic solution; the natural sugar in honey kills the microorganisms, while the lemon partners with it to prevent bacteria from taking over. The combination will also reduce the swelling associated with insect bites, and decrease itchiness.
For best results, squeeze the juice of one lemon into two tablespoons of raw honey and spread on the infected area. Allow the mixture to remain on the skin until the swelling goes down. You’ll also notice a decrease in itchiness.
22. Fix fertility issues
Raw honey is also an effective natural remedy for fertility issues. It can be combined with raw goat milk to increase sperm counts in men. In women, it can increase the chances of successful fertilization.
23. Reduce the appearance of scars
Over time, a mixture of honey and baking soda can reduce the appearance of scars. Mix one tablespoon of honey with one tablespoon of baking soda. Apply the paste to a scar and let sit for about 30 minutes. Rinse with cool water and pat dry. Do this daily until the scar begins to fade.
24. Treat yeast infections
Honey can help fight off a yeast infection.
There is evidence that applying raw honey in and around the vagina can help get rid of yeast infections. Apply the honey, let it sit for 30 minutes, then wash it off in the bath or shower.
25. Stockpile for emergency
Are you building up an emergency food supply for the apocalypse? Honey should be in it! This food never spoils — collections of it have actually been found in ancient Egyptian tombs. It also provides the perfect balance of glucose and fructose for energy, along with a ton of healthy vitamins and enzymes.
26. Soften skin
The same qualities that make honey good for your hair also make it good for your skin. It’s a great way to keep your skin naturally soft and clean. Just add two tablespoons of honey to a cup of hot water and let it dissolve. Add two to three drops of lavender essential oil, then pour the mixture into your bath.
27. Whip up healthy peanut butter
I love peanut butter but hate sugar. This is quite simply the most delicious peanut butter I have ever tasted, with natural sweetness from a healthy dose of honey.
28. Combat parasites
If you have parasites, try using a mixture of raw honey and apple cider vinegar. Simply add one tablespoon of apple cider vinegar and one tablespoon of honey to a glass of water and drink it down!
29. Relieve a hangover
Because of its antioxidant properties, honey is said to neutralize the toxins created by consuming alcohol. The fructose in honey is thought to be the essential compound that helps the body break down alcohol into harmless byproducts.
30. Treat antibiotic-resistant superbugs
Antibiotic resistance is, according to the CDC, a leading world health problem. Doctors first began to notice resistance problems almost a decade ago, when kids with middle-ear infections stopped responding to the drugs they were being given.
Phenols found in manuka honey inhibit bacterial growth and promote healing. These antioxidants are not like synthetic antibiotics that promote the spread of antibiotic-resistant superbugs. Clearly raw honey is an impressive antimicrobial agent against a broad spectrum of bacteria and other infectious organisms.
31. Create a simple energy boost
If you start to feel a little lethargic towards the end of your day, a tablespoon of raw honey is just what you need. According to the American College of Nutrition, honey (unlike sugar) provides a nutritious carbohydrate that the body can use for immediate energy. When you are feeling low, take a teaspoon in a cup of warm water mixed with lemon or a scoop right from the jar!
32. Make salad dressing
Ditch commercial salad dressing and try this delicious and healthy option instead. Combine equal parts raw honey, balsamic vinegar and olive oil into a jar and shake lightly. Add herbs, pepper and sea salt to taste.
33. Treat allergies
Local honey can help to combat allergies.
Research contends that locally produced honey helps greatly with seasonal allergies. Try adding a tablespoon of local honey (produced during the season you have your allergy problem) to a tea made with nettle leaf for extra allergy relief benefits.
34. Topical antibiotic
Raw organic honey has been used as an antibiotic and topical treatment for abrasions and cuts for hundreds of years. For people with diabetic ulcers, it can be an effective treatment when many other topical treatments are unsuccessful.
35. Homemade dark chocolate
Dark chocolate is a delicious and healthy treat, in moderation. Make your own using honey (much better than sugar). Visit this site for an amazingly good recipe for some delicious little treats.
How to choose the best honey
Raw honey is honey in its purest state. According to the National Honey Board, there is no exact definition for raw honey. A honey label that says “untreated” or “unpasteurized” may be an indication, but not a guarantee that the honey is raw. Obviously, any honey labeled pasteurized is not raw. Don’t be fooled by words like “natural” or “pure” — they mean nothing in regards to honey processing.
To be sure that the honey you are purchasing is raw, it is best to get it from a local beekeeper who will tell you how the honey was obtained. The very best raw honey will also be organic — beekeepers must adhere to very strict regulations in order to be certified organic. Now go out and get some honey!
-Susan Patterson, Certified Health Coach and Master Gardener
There aren’t many people out there who don’t like avocados. They’re creamy, delicious, brilliantly versatile, and undeniably one of the greatest superfoods available on supermarket shelves. Most people are aware of the wide-ranging health benefits that avocado flesh provides, but few know that the seed they throw away each time they eat an avocado can provide an impressive array of health-promoting properties. While the flesh of an avocado is packed with nutrients and healthy fats, you may be surprised to learn that over 70 percent of the total antioxidant concentration in avocados is contained in the seed. Here are five compelling reasons to stop you from throwing that next avocado seed away.
Reduce inflammation: The same powerful concoction of antioxidants in avocado seeds is responsible for their potent inflammation-fighting properties. Avocado seeds contain high concentrations of catechins and procyanidins, antioxidants that reduce inflammation associated with pain, swelling, stiffness, and impaired joint function. This heroic pair of antioxidants also promotes heart health and proper blood circulation.
Fight cancer: A 2013 study from the University of Antioquia demonstrated that extracts from avocado seeds had a pro-apoptotic influence on leukemia cells, meaning that the extract caused leukemia cells to die and left the normal cells healthy and stable. For this reason, avocado seeds could be an important way to fight or reduce your cancer risk.
Improve digestion:Avocado seeds have long been used in their native homeland of Mexico and Central America to treat a range of digestive issues, including dysentery and gastric ulcers. Today, avocado seeds can be used to promote healthy digestive function, with their potent concentrations of antioxidants and fiber helping to support your gastrointestinal tract by promoting the growth and maintenance of healthy gut bacteria.
Encourage weight loss: The same fiber found in avocado seeds that helps support healthy digestion can also help you maintain a healthy weight. Their high fiber content provides feelings of fullness and satiation, meaning you don’t get the same urge to eat as often. They can also help control your blood sugar levels, with stable blood sugar meaning you’re less likely to give in to food cravings throughout the day.
Support your skin: The powerful cocktail of antioxidants contained in avocado seeds can be just what your skin needs to become supple and clear. These antioxidants can help to rebuild collagen, promote the repair of cells damaged by free radical activity and generally just make your skin look and feel healthy.
How to eat avocado seeds
Now that you’ve learned about the many benefits that avocado seeds can provide for your health, you’re probably wondering how the heck to eat them. They’re hard, heavy, and seemingly close to indestructible.
The first step is to remove the seed from the surrounding flesh by cutting the avocado in half with a large sharp knife then whacking the knife down hard on the seed to stick it onto the blade. Use the edge of a cutting board to dislodge the seed from the knife blade, then cut it into quarters with a sharp knife, being careful of your fingers. The seed is actually surprisingly easy to cut with a suitably sharp knife.
Now throw the quarters into a powerful blender and process until you make a fine powder. Divide the resulting powder into two piles— one pile is enough for a single serving, so put the other pile in a storage container in the fridge. Now you can throw the powder into a smoothie mix, but be sure the other ingredients are relatively strong, as the seed powder can be quite bitter due to its tannins.
Nevertheless, don’t forget that the avocado seed is highly valuable and should not be forgotten!
Susan Patterson, Certified Health Coach, and Master Gardener
Your vagina is a complex and finely tuned environment that has several factors that need to be kept in balance. Your vagina is pretty good at protecting and cleaning itself. Proper vaginal care, such as good hygiene, safe sex, and regular gynecological visits, all play a role in keeping your pH in check. But what about food? What you put in your mouth has an effect down south, and what you eat could make or break the health of your vagina.
You’ve probably heard of drinking lemon water for any number of ailments, and though there is limited scientific research to back up many of its purported benefits, there is still plenty of proof that should inspire you to include lemon water in your morning routine. Additionally eating lemons and enjoy lemon zest throughout the day can help boost your health. Unlike many other health fads and fleeting trends, this wellness aid is more than just smoke and mirrors. Read on for our favorite reasons to drink a glass of warm (or cool) lemon water as soon as you step out of bed and enjoy the zest all day long!
Can help keep you hydrated
It is well known that the majority of the population is severely dehydrated. In fact, 75% of Americans fall short of the recommended minimum daily water consumption, which is 10 cups per day. That means that three out of every four people are living in a chronic state of dehydration and forcing their bodies to work overtime to compensate for lack of water.
Often, the reason that so many people cite for their uninspiring water intake is a dislike for the way water “tastes.” Fortunately, getting into the habit of drinking water with lemon first thing in the morning will give you a great, hydrated start to your day. Even if you don’t like the taste of water, a little squeeze of fresh lemon juice can make it infinitely better.
Supports healthy digestion
Lemon water encourages the liver to produce bile, which is required for proper digestion, and it can help flush out toxins from the body and prevent buildup. Getting your digestive system on the right track early in the morning is critical for proper bowel function throughout the day. Don’t forget to add some lemon zest in with your daily meals as well to further help your body digest the food you eat all day long!
Boosts your immune system
Millions of people around the country are bracing themselves for the upcoming cold and flu season. As Halloween decorations start to emerge, so do the nasty bugs hanging out on bathroom door handles and public transportation, waiting for the perfect opportunity to strike a vulnerable immune system. Now is the time to load up on fresh, whole foods, and do whatever you can to boost your body’s natural germ-fighting capabilities.
This preparation includes drinking a daily glass of lemon water, as this tart fruit has loads of natural vitamin C that helps your cells produce infection-fighting antibodies.
Can aid in weight loss
This study found that the polyphenols in lemons can reduce and suppress body fat accumulation, while the pectin fiber in lemons can help curb appetite and reduce hunger. These abilities combined could help you in your wellness journey. Remember, weight loss does not happen overnight, and there is no magic drink that will (on its own) make you thinner. Lemon water and lemon zest should be enjoyed in conjunction with a healthy whole foods diet, daily exercise, and reduction in sugar consumption.
Helps freshen breath
There’s nothing like waking up to nasty morning breath. Unfortunately, no matter how well you brush your teeth, you may be subject to halitosis in the morning. Drink a glass of lemon water to help eliminate that foul odor and encourage saliva production.
How to enjoy lemon water:
All you need is two ingredients…filtered water, and a lemon. It’s that easy. Simply squeeze one half or a whole lemon (depending on how much flavor you want) into a tall glass. Fill the remaining way with filtered water and sip away. The water can be cool in the summertime for a refreshment from the heat or hot in the winter for a warming beverage. Add a squeeze of honey, if desired, for a hint of sweetness to combat the sour lemon. Drink through a straw to help protect your teeth’ enamel from the lemon acid, and always swish your mouth with a sip of plain water after drinking to eliminate residue on your teeth.
Add any of the following ingredients for an extra health boost:
A few sprigs of mint
Slice of fresh ginger
Dash of cinnamon
Sprinkle of turmeric
Another great way to get your lemon fix is to add fresh lemon juice and zest to an ice cube tray and freeze. These handy lemon cubes will shorten your morning routine even more and ensure you never miss a day.
-Susan Patterson, Certified Health Coach, and Master Gardener
It’s spring, and for many gardeners around the country, it is time to prepare garden beds and start planting. One of the best things you can do for your plants is to supercharge your soil with rich, nutrient-dense compost. Don’t have time for composting? Don’t fret; there is one really neat compost trick that takes little time and effort but pays off big – building up the soil and making nutrients available to hungry plants and beneficial critters deep inside the soil.
There’s a lot of rumor, speculation, and misinformation surrounding the topic of cooking oils. We rely on them every single day to lubricate our frying pan, bolster our marinades, baste our roasts and dress our salads. And yet, the majority of us know next to nothing about them. Typically, if you happen to strike up a conversation about cooking oils with someone, it’ll conclude with them swearing by one particular oil, which they use in almost all their dishes. Ask them why they swear by this oil, however, and they’ll likely feed you a series of rumors and second-hand information which justifies why that particular oil is better than the rest.
Ask them about important aspects of that oil, such as smoke point, oxidation, and rancidification, and they’ll probably look profoundly confused or quickly change topics. Go easy on them — it’s not really their fault. Choosing the right cooking oil or fat for a given task is a very difficult process, and requires an in-depth look at a range of different attributes of that oil. And because oils are such an important part of our everyday lives, I’d like to guide you through everything you need to know, so you can confuse even more of your friends with your know-how and, more importantly, safeguard your health.
The two types of cooking oil
Any given oil can fall within one of two groups of fats: saturated and unsaturated. Knowing the type of fat your cooking oil is can help in the process of deciding whether it’s actually good for your health and if it’s the right oil for a given form of food preparation.
Saturated fats are the simplest, most dependable of the two fat groups. They have simple bond structures, and for this reason, are less likely to undergo a chemical reaction when heat is applied. This makes them the more stable of the two fats, and they’re therefore often a better choice for medium to high-heat cooking. One easy way to tell whether an oil has a high saturated fat content is if it turns solid at room temperature.
Here’s a list of common, primarily saturated fat-based oils you’re likely to see on the supermarket of health food shelves:
Butter (technically not cooking oil, but many people use butter for cooking purposes)
Chicken fat
Coconut oil
Ghee (clarified butter)
Lard (pork fat)
Palm kernel oil
Tallow (beef fat)
You’ll notice that, with the exception of coconut oil and palm kernel oil, the majority of saturated fats are from animal sources.
Unsaturated fats are, unfortunately, a little bit more complex than their simpler, more carefree saturated counterparts. Unsaturated fats can be further broken down into three sub-groups: monounsaturated, polyunsaturated, and trans unsaturated. Popular or common unsaturated fats include the following:
Avocado oil
Canola oil
Corn oil
Flaxseed oil
Hemp oil
Olive oil
Sesame oil
Soybean oil
Sunflower oil
Various nut oils (walnut, almond, etc.)
Before I go any further, let me do you a huge favor and tell you to throw out any canola, corn, soybean, or sunflower oils you might have sitting around. Despite what many outdated health advisors and websites would have you believe, these oils are bad for your health! The reasoning behind these advisories and websites condemning other oils is their high saturated fat content, however as you probably know by now, saturated fats are actually very beneficial to our health. Even the government and mainstream media are starting to grudgingly concede that they may have gotten it wrong all these years.
Now that you’ve vanquished your health-degrading canola, corn, soybean, and sunflower oils, let’s continue. The three unsaturated fat groupings are based on their molecular structure — monounsaturated fats have only one double bond, polyunsaturated have multiple double bonds, and trans unsaturated fats have multiple bonds which have been chemically and artificially altered through the process of hydrogenation.
This may all sound like technical mumbo jumbo to you, but it’s important that you learn the differences. Why is it important? Well, for starters, monounsaturated fats are much more stable than polyunsaturated fats due to their simpler bond structure, meaning they’re generally better suited to high heat cooking. Next, trans unsaturated fats are just plain nasty, being the diabolical creation of the fast-food industry, and always found in foods containing partially hydrogenated or hydrogenated oil. Avoid these foods at all cost, if you value your health!
The smoke point of cooking oil
After the complexities of the previous section, you’ll be pleased to know that the concept of a smoke point is an easy one to wrap your head around. Simply put, the smoke point of an oil or fat is the temperature at which it starts to produce smoke when heated. I told you it was simple!
But, while this is a simple concept, the 99 percent of people who use cooking oils likely have no idea what the smoke point of their oil is. They’d do well to find out, as an oil which has reached it’s smoke point can rapidly become very damaging to your health.
When you’re cooking with an oil or fat and it reaches its smoke point, it begins to break down and transforms into acrolein. Acrolein is one of the detrimental chemicals found in cigarette smoke and is a known carcinogen (cancer-causing compound). Therefore, knowing the smoke point of your cooking oil and staying below it can prevent you from breathing in carcinogenic fumes — probably something you want to look into.
The following graph provides a convenient list of common oils in relation to their smoke point. You might want to consider printing it off and sticking it to your kitchen wall — a little unsightly, but it could be instrumental in reducing your risk of cancer.
(Photo courtesy: Paleo Hacks)
The (U) next to some oils and the (R) next to others signifies unrefined and refined, respectively. As you can see, the process of refining an oil makes it more stable and therefore more resistant to heat, however, it also generally removes a lot of the vitamins and nutrients found in the unrefined versions of these oils and fats.
After seeing this graph for the first time, I confess that I was somewhat dismayed to see my good friend butter at the bottom end of the spectrum. With a smoke point of only 150 degrees Celsius, it certainly isn’t fit for some of the high-heat cooking I usually use it for. But it’s revelations like these that make it all the more important to learn about the oils and fats we’re cooking with.
Cooking oil oxidation
Alright, so now you’re familiar with the smoke point of your favorite cooking oils. Excellent. Arguably even more important than the smoke point, however, is the oxidative stability of your oils or fats. Oxidative stability is determined by an oil’s resistance to oxidation, the process of which causes the fat molecule of your oil to lose a hydrogen atom and transform into a diabolical free radical.
Free radicals, in case you’re not familiar with them already, are one of the great enemies of the human body. They attack our bodies at the cellular level, speeding up the process of aging and dramatically increasing our risk of developing a range of different diseases, cancer included.
For this reason, choosing an oil that has solid oxidative stability, or is resistant to oxidation, is definitely a good thing. One thing to be aware of is that just because a certain oil or fat has a high smoke point, doesn’t mean it has a high oxidative resistance. In most cases, it’s exactly the opposite, so there’s a bit of a trade-off, unfortunately.
How to get the most out of your cooking oil
After reading through the above, you’re probably a little bit frustrated to learn how many variables there are governing the quality and use of oil. Unfortunately, there’s no clear-cut winner, as an oil that has a high smoke point may be prone to oxidation and therefore become rancid easily. Likewise, an oil that is packed with nutrients and is resistant to oxidation may have a very low smoke point, and therefore only be useful for low heat cooking.
For this reason, it’s good to have a range of oils available, so that you have one for every possible culinary occasion. Also, to help you along, I’ve compiled a list of things you can do to get the most out of your oil and ensure you enjoy all of its health benefits and none of its potentially damaging effects:
Antioxidants: unless you’re only doing high-heat cooking (such as stir-frying and grilling), choose oils that are high in antioxidants. These compounds, found in oils such as avocado, olive, and coconut, work against the oxidative damage of free radicals and prevent things like heat, air, and light exposure from making your oil go rancid.
Light: ultraviolet wavelengths from the sun increase the oxidation rate of your oil. For this reason, only buy oils that come in dark or opaque bottles, and store them in a dark place to reduce their rate of rancidification (yup, that’s a word!). This rule doesn’t always apply, particularly in the case of coconut oil which is highly resistant to oxidation and doesn’t really go rancid too easily.
Re-use: don’t store and reuse your oil — every time you do, its smoke point lowers significantly.
Temperature: be aware of your oil’s smoke point, and stay below it! Your food will taste better, and you won’t be breathing in carcinogenic compounds in the process.
It’s a lot to take in, but do your research, and your health will thank you for it.
So, you have decided to get a few backyard hens. I congratulate you on this The chicken movement is on fire, even in urban areas, as more and more people realize the benefits of having fresh farm eggs at their fingertips. Well, as long as your girls are laying, that is. Contrary to what you might think, there are a few key things to consider to ensure your chickens produce healthy and nutritious eggs consistently. Let’s take a look at how you can be sure you are always in eggs!
Eggs for breakfast? Not anymore, according to a newly released study. A group of researchers has eggs back in the spotlight for seemingly negative health impacts. This time, they are blamed for an increased risk of developing diabetes. But… are there other factors that need to be considered? You bet there are. Also, eggs have recently been shown to reduce the risk of diabetes. Why the conflict? Let’s unpack and find the truth about this popular breakfast food.
The most recent study criminalizing eggs is out of Australia. Australian researchers studied Chinese adults and found a positive link between higher egg consumption and high blood sugar levels. This new research suggests that consuming just one egg per day increases the risk of developing diabetes by 60%.
According to study author Dr. Ming Li from the University of South Australia,
“Diet is a known and modifiable factor that contributes to the onset of type 2 diabetes, so understanding the range of dietary factors that might impact the growing prevalence of the disease is important.”
Yes, Dr. Li is entirely correct. What we eat and our lifestyle has a tremendous impact on our risk of developing diabetes – but what is interesting is that the study subjects had changed from eating a traditional diet to a more processed diet including meat, snacks, and eggs. If this is the case, how can the egg be singled out as the villain here? Furthermore, if eggs have always been a part of a traditional Chinese diet – why not look at the things that aren’t in the conventional diet and conduct research on these?
Previous research makes a clear correlation between a heavily processed diet and an increased risk of numerous conditions such as heart disease, cancer, and diabetes.
Researchers in Finland just last year found that eating one egg per day lowered the risk of type 2 diabetes. In 2015, it was found that egg consumption lowered blood glucose levels and reduced the risk of diabetes.
According to the American Diabetes Association, people who have diabetes should be eating eggs. The reason? Eggs contain just half a gram of carbohydrates, which is believed to have little impact on blood sugar.
What we know to be true about eggs
Before you jump on the anti-egg bandwagon, it is important to remember many great things about eggs. Including the right type of eggs in your diet has been found to promote health and wellbeing in many ways.
Eggs are good for your heart. Eggs can reduce the risk of heart disease and have a positive impact on cardiovascular function. Eggs from pasture-raised hens contain double the amount of health-promoting Omega-3 as eggs taken from hens raised in battery cages. Not only do Omega-3 fatty acids lower blood triglycerides, but they also help regulate cholesterol. This is excellent news, as having higher blood triglycerides is directly linked to an increased risk of developing heart disease.
Eggs reduce the risk of metabolic syndrome. Metabolic syndrome is a group of conditions that increase the likelihood of different diseases, including stroke, diabetes, and heart disease. The conditions include elevated blood sugar, increased body fat (especially around the waist), and abnormal cholesterol levels. One 2016 study of individuals over 40 included a 3-year review of their egg consumption. It was found that eating more eggs may reduce the risk of metabolic syndrome in adults over 40. Also, eggs had a positive impact on blood glucose and triglycerides, especially in men.
Eggs may reduce the risk of fo chronic illness. Eggs also contain naturally occurring carotenoids. People who consume a diet high in carotenoids live longer and experience lower mortality from chronic illness. The particular carotenoids in eggs (that give the yolk it’s beautiful yellow color) help the body absorb additional carotenoids from raw veggies when the two are eaten together.
Eggs are great for your eyes and skin. Carotenoids in eggs are not only paramount to overall good health and prevention of disease, but they also promote eye health. Eggs contain two “oxygenated” carotenoids, lutein and zeaxanthin. Both act as antioxidants and anti-inflammatories, filtering out dangerous blue spectrums of light and reducing the risk of macular degeneration and glaucoma.
In the same way that lutein and zeaxanthin protect the eyes by filtering out dangerous wavelengths, they also protect the skin, thus slowing down the oxidative damage that light can cause – especially UV rays. Eggs contain a hefty supply of five of the eight best nutrients to help reduce the risk of and fight skin cancer.
Eggs can help you stay trim. You might be familiar with eating eggs while trying to drop weight because of their high protein content. But did you know that they also contain another ingredient that makes them a valuable weight-loss food? As mentioned above, Lutein is well known for its ability to keep eyes and skin healthy; it is also a fantastic weight-loss tool. Studies show that it can positively impact physical activity levels. Eggs are a healthy addition to any weight loss program as they keep you full and reduce the number of calories you may eat for a whole 36 hours after you eat them!
Eggs are good for the brain and liver. Our bodies produce a minimal amount of the macronutrient choline. For the most part, we need to get this macronutrient from the food we eat. Eggs are a great choice as they are choline-rich. Eating eggs promotes healthy liver function and brain development. Choline has successfully treated persons with neurological conditions such as depression and can improve memory and cognitive function. Persons diagnosed with fatty liver disease often have a choline deficiency, which is also linked to some forms of cancer.
Why you should keep backyard chickens
Not only are backyard chickens a great source of entertainment, but they are also a great source of healthy eggs. Backyard chickens eat a regular and nutrient-rich diet and are often given room to move about – this means greater nutritional benefits.
The conditions in which hens are raised impact the quality of eggs tremendously. Sadly, hens in cages can’t stand up, groom themselves or flap their wings. Their living conditions are deplorable, and their health suffers.
Eggs from pastured hens are the only kind you should eat. When compared to eggs from caged hens, they have:
⅓ less cholesterol
⅔ more vitamin A
¼ less saturated fat
2 times more omega-3
3 times more vitamin E
7 times more beta carotene
Eggs from pastured hens superior in nutrition, but they are also 98 percent less likely to carry salmonella. That is a peace of mind we can all use.
Backyard chickens are a sustainable addition to any backyard garden. They provide natural pest control and are happy to devour your plant-based kitchen scraps that would otherwise end up in the trash.
I don’t know about you but, I am not giving up on backyard chickens or eating eggs anytime soon!
Susan Patterson
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