Storing Uncooked Rice For Flavor & Freshness

Store in the refrigerator or freezer up to several months or under one year.

Rinsing The Rice

Removes the dirt and dust.

Cleaning The Rice

Cover the rice in a bowl of filtered water and move the rice with your hand or kitchen tool until the water turns milky white. This removes starches from the rice. Drain.

Soaking The Rice

Cover the rice with filtered water add a small amount of vinegar and let it set out on the countertop overnight for 6 to 8 hours before cooking. Soaking removes heavy metals like mercury and arsenic and other anti-nutrients. Anti-nutrients impair the digestion of the other good nutrients. 

Anti-nutrients

Phytic acid is an anti-nutrient that is found in rice, it can be neutralized in as little as 7 hours when soaked in water with the addition of a small amount of an acidic medium such as vinegar or lemon juice or yogurt. 

Soak using warm water to speed up any chemical reactions taking place in the rice and water.

Cooking the Rice

Using extra water will also get rid of more arsenic in the rice. Once the rice is cooked drain the extra water immediately. Rice is all about time and water with no peaking. I prefer a pressure cooker which also breaks down other anti-nutrients.

Each rice cooks with a different amount of water and different cooking time. Follow the cooking instruction for the type of rice you’re cooking.

Let the Rice Set

Remove from heat and the heat of the pan so that the rice does not continue to cook. Let it settle in for about 5 minutes or so. 

Eating the Rice

Keep carbs in check with serving size. ⅓ cup serving size with other foods.

Storing Cooked Rice

Cooked rice is very moist, which can be a breeding ground for bacteria growth if it is left at room temperature for more than two hours. …

1. Store in an airtight container in the refrigerator. 
2. Break up the rice with your hand and reheat with a little water. …

• Brown rice has 80% more arsenic. Be careful when substituting ingredients with rice flour products.
• Arborio is best for risotto and rice pudding.
• Jasmine is my favorite.
• Basmati is another favorite.

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Healthy Food Replacements

Healthy food replacements, make simple ingredient changes to immediately up your nutritional food value.

Switch:

Candy with Homemade Fudge (Cut the sugar in half to 3 tablespoons.) Now that I have your attention.

Rice with Wild Rice (Wild Rice is a seed rather than a grain, soak for 24 to 48 hours before cooking.)

White Potatoes with Sweet Potatoes (Sweet potatoes, have more fiber and are slightly lower on the glycemic index than white potatoes. For this reason, blood glucose will rise a little more gradually with sweet potatoes than with white potatoes. As far as nutrients go, sweet potatoes are a rich source of vitamin A and beta-carotene.)

Cereal or Oatmeal with Amaranth (Gluten-free, protein, essential lysine, lowers cholesterol, high in calcium, full of antioxidants and mineral, improves eyesight, easy to digest.)

Vegetable Oils with Coconut Oil for Cooking and Olive Oil for Sprinkling  (Olive oil has a low smoke point, making it less ideal for cooking methods requiring high heat like pan-searing and high-heat stir-fries. Coconut oil, being mainly a saturated fat, is able to withstand higher temperatures than other oils, making it one of the best oils for cooking.)

Iceberg Lettuce with Romaine Lettuce (Romaine lettuce provides more than 10 times the vitamin A that’s available in iceberg lettuce.)

Snacks with Sprouted Nuts (Most nuts need to be sprouted by soaking in salted water overnight to be able to absorb the nutrient value of the nuts. Best to dehydrate your nuts after soaking and store them in the freezer taking out a small jar at a time. Macadamia and pine nuts do not need to be sprouted and dehydrated before eating.)

Sandwich Bread with Vegetables Wraps (Romaine lettuce leave wraps, lettuce cups, apple slices, sweet potato slices, to name a few.)

Table Sugar with Maple Syrup (When you use it at all.)

Wheat Flour and Gluten-free Flour with Coconut or Almond Flour (Coconut flour is extraordinarily absorbent and very little coconut flour is needed to successfully produce a recipe. In baked goods, you generally want to substitute 1/4 cup to 1/3 cup coconut flour for 1 cup grain-based flour. You will also need to increase the number of eggs.)

Chocolate with Raw Cacao (Reduce inflammation and improve mood.)

Whipped Potatoes with Whipped Parsnips, Celery Root or Cauliflower

Soda Pop and Coffee with Spring Water 

Store Bought Mayo With Different Flavored Hummus (Or make fresh homemade Mayo.)

Dairy Milk with Nut Milks (Coconut milk, almond milk, and hemp milk. Vary the different kinds of milk and don’t use too much almond milk due to the omega 6 content.)

Fruits with Berries (Berries provide minerals and vitamins without the added sugars of many fruits.)

Root Vegetables with Well Cooked Cruciferous Vegetables – (Cruciferous vegetables contain phytochemicals, vitamins and minerals, and fiber that are important to your health.)

Use local organic produce in season.

What’s your favorite food replacement?

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Minimize Toxins In The Diet

Have you every wondered where a carrot stores its toxins? It’s stored in the fat end of the carrot connected to the green. Always remove one inch or more from the top of your carrot to avoid eating these toxins.

Once I learned this tip I was curious as to how other vegetables stored their toxins. Learning where and how toxins are stored in vegetables, fruits and meat can be life changing. Here I share some notes on the current research done on toxins in our food.

Learn how toxins are stored in vegetables and how to avoid them in your diet. Each link will take you to the source of information being shared.

Leafs

Leafy Greens or Toxic Food? The Other Side of Eating Vegetables

Three main reasons to rethink your vegetable intake.

1. Fiber is a major component of vegetables, coming in the form of cellulose. Cellulose is a polysaccharide (long carbohydrate molecule that the body cannot take apart) and is the structural component of the primary cell wall in green plants. Cellulose is also known as indigestible fiber — they used to call it roughage back in the day. Humans cannot digest cellulose.
2. Goitrogens are substances that suppress the function of the thyroid by inhibiting the formation of the thyroid hormone. Goitrogens are found in all cruciferous vegetables, including but not limited to soybeans, broccoli, cauliflower, green leafy, bok choy, cabbage, cress, and Brussel sprouts. Eating a lot of raw cruciferous veggies can suppress your thyroid, leading to a slower metabolism and increased metabolic hormone disturbance.
3. Particular leafy or “above-ground” vegetables will have a variety of defensive naturally-produced chemicals, all with specific functions to deter animals from consuming them. The leaves, stems, and seeds are susceptible to attack by insects, birds, and grazing animals. To protect themselves, these plants contain mild toxins. These plants toxins include phenols, tannins, lectins/agglutinins, and trypsin inhibitors. In addition, above-ground vegetables (including the leafy greens and cruciferous vegetables) contain unsaturated fats, which, as I talked about in my polyunsaturated fat blog, can be extremely anti-metabolic. Unsaturated fats themselves are important plant defenses — they inhibit trypsin and other proteolytic enzymes, preventing the assimilation of the proteins that are present in seeds and leafy green vegetables. Unsaturated fats also disrupt all biological processes that depend on protein breakdown, such as the formation of thyroid hormone. There is more to a food than just nutrients.

Vegetables And Digestive Issues

For those with digestive issues, including IBS, constipation, diarrhea and acid reflux: eat fewer vegetables.

Vegetables are often high in insoluble fiber. While soluble fiber can be soothing for the gut, consuming large amounts of insoluble fiber when your gut is inflamed is a little bit like rubbing a wire brush against an open wound. Ouch. If you eat them, always eat them with other foods and remove stems and peels. Dice, mash, chop, grate or blend high insoluble fiber foods to make them easier to break down.

Insoluble fiber foods are best eaten well-cooked: steamed thoroughly, boiled in soup, braised, etc; avoid consuming them in stir-fries.

Vegetables that are high in insoluble fiber include Limit/serve a small amount under the protein.

• Greens (spinach, lettuce, kale, mesclun, collards, arugula, watercress, etc.)
• Whole peas, snow peas, snap peas, pea pods
• Green beans
• Kernel corn
• Bell peppers
• Eggplant
• Celery
• Onions, shallots, leeks, scallions, garlic
• Cabbage, bok choy, Brussels sprouts
• Broccoli
• Cauliflower-contains caffeine/avoid at night

The vegetables that are high in soluble fiber, but lower in insoluble fiber (and thus tend to be safer for those with gut issues) include:

Enjoy Cooked Roots & Squashes~

• Carrots
• Winter squash
• Summer squash (especially peeled)
• Starchy tubers (yams, sweet potatoes)
• Turnips
• Rutabagas
• Parsnips
• Beets
• Plantains
• Taro
• Yuca

Since root vegetables grow underground, they have a lower toxicity level, no PUFA, and no cellulose. They don’t need the protective chemicals to protect themselves from insects, birds, and grazing animals. These vegetables still have a high starch content, so they should be cooked thoroughly (except the carrot), and eaten with a saturated fat, such as butter/ghee or coconut oil. This will enable easier digestion and a slower release into the blood system. It will also increase your body’s absorption of the fat-soluble nutrients in the veggies.

Fruit-vegetables. Squash, cucumbers, zucchini, and pumpkin. These are actually all considered fruits, as the seeds are inside. They have no cellulose, little starch, and a low PUFA content. Once again, these should be well cooked and eaten with a saturated fat.

Another helpful tip is to reduce the variety of vegetables you eat at any given meal. Instead of stir-fries with 6 different veggies, have a single steamed or roasted vegetable as a side dish. This works better for most people with gut issues.

Toxic Metals In Tea

You may be surprised to find out that many teas actually contain toxic metals. For example, lead can be absorbed by the tea’s leaves. You may be wondering how lead ever got into the tea in the first place. Well, industrial areas and active roadways can create environments with high-lead that gets absorbed by the tea plant.

To limit this exposure to toxic metals, use tea in bags to help filter out toxic metals. Drop the tea bag into the water first before adding hot water, steep for 2 min. To limit exposure to toxic metals in tea the filter bag and the short steep will help to minimize the the exposure to metals.

Limit Or Avoid Cruciferous Vegetables~Due To Toxins & Thyroid Suppression

Eat Boiled Or Steamed/Chopped, Mashed, Pureed. Eat Small Amounts With Other Foods. Cooked for 30 minutes. Steamed.

• Arugula~Blanched
• Bok choy
• Broccoli
• Broccolini
• Brussels sprouts
• Cabbage
• Canola
• Cauliflower
• Chinese Broccoli
• Chinese cabbage
• Choy sum
• Collard greens
• Horseradish
• Kale
• Kohlrabi
• Mizuna
• Mustard Greens
• Mustard Seeds
• Radishes
• Rapini
• Rutabagas
• Turnips
• Wasabi
• Watercress

Avoid Stems~Insoluble Fiber Can’t Be Digested

Examples: Asparagus, celery, broccoli.When you do eat these foods, cook the celery, steam the broccoli well and peel stems if you use them and when you cook asparagus peel it first. This way you will remove the toxins.

FRUITS ARE DESIGNED TO BE EATEN

Tropical fruits are lower in fiber and a good source of fruit sugar, vitamins, and minerals.

Cooked Fruits

Higher in fiber: peeled and cooked apples and pears. Cherries. When you cook these fruits, your body will have an easier time to digest the foods.

Fruit Juices

Pulp-free juices are your best sources of nutrients without the fibrous pulp. Orange, grape, cherry and pineapple juices are all acceptable.

Remember, none of these foods should ever be eaten alone, you should always eat all vegetables and fruits with a protein and fat to slow the blood sugar response. All vegetables and fruits eaten individually will throw your blood sugar out of whack.

Fruits Lowest In Sugars~15-20 grams daily

Berries, Prunes, Peeled Apples & Pears, Cherries, Sour Citrus (Lemon, Lime & Grapefruit), Guava, Cranberries, Apricots.

• If you need help avoiding toxins in your diet, contact your personal Nutritional Therapist Ema Drouillard at 415-409-9266.

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Marin Housebound & Senior Resources

In Marin, 1-4 is a senior. We have the largest senior community in the Bay Area. While 25 percent of residents in Marin are older than 60, statewide the figure is 17 percent.

Marin Transit has established marinaccess.org as a clearinghouse for the services it helps provide, which are ever-expanding. Whistlestop based in San Rafael serves many senior residents with special transportation needs through a contract with the county.

Nutritional Support

Whether its recovery, arthritis, inability to stand or some other issue. There is support in Marin for nutritional meals. There are well over a hundred companies that deliver prepped and prepared meals to your door.

Prepared Meals Delivered

• Meals On Wheels~Menu
• Chef By Request
• Freshly
• Veestro~Vegetarian
• Marin Health & Human Services-Prepared Meals Delivered 
• Restaurant Delivery~Dine-In Marin
• Friends Bringing Individual Prepared Meals

Prepped Meals Delivered

• Sun Basket
• Green Blender~Smoothies
• Blue Apron
• Home Chef

Grocery Delivery

• WhistleStop
• Whole Foods & Costco
• SF-Marin Food Bank
• Instacart Delivers for Whole Foods, Costco, Molly Stones, Pet Co +

Transportation

• Emergency Transport
• Marin Access~Doctor’s Appointment Transport

Pharmacies That Delivery

• Marin Medical Pharmacy~ San Rafael
• CVS has a curbside pickup and home delivery via their website.

Shopping Online

• Amazon Prime

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Optimal Level Of Omega-6 To Omega-3

The western diet contains between 10 and 25 times the optimal level of omega-6. Omega-6 is pro-inflammatory, while omega-3 is neutral.

• A diet with a lot of omega-6 and not much omega-3 will increase inflammation.
• A diet of a lot of omega-3 and not much omega-6 will reduce inflammation.

The more omega-3 fat you eat, the less omega-6 will be available to the tissues to produce inflammation.

The negative effects of too much omega-6 fat include nearly all diseases; obesity, metabolic syndrome, type 2 diabetes, bowel disease, macular degeneration, rheumatoid arthritis, asthma, cancer, psychiatric disorders and autoimmune diseases.

Elevated Omega-6 Foods

Oils high in omega-6’s, are in nearly all processed and packaged foods, as well as most restaurant foods because they are cheap. If your diet consists of packaged foods and a few meals out a week, you are significantly exceeding the recommended intake of omega-6.

Omega-3 Rich Oils

Rich omega-3 foods are found in fish; salmon, tuna, mackerel, herring and trout. As well as sea algae, flax seeds/oil walnuts and chia seeds.

Begin by limiting saturated fats from the bottom of the chart. Notice the oils high in omega-6 oils. Focus on the rich omega-3 oils like flax seed oil.

Avoid the oils with no omega-3’s: safflower, sunflower, sesame, peanut, cottonseed, cocoa butter, palm kernel and coconut.

Reduce Omega-6 Reduce Inflammation

Nuts have a potential to provide too much omega-6 fatty acids. Two exceptions to this rule are walnuts with an omega-6/omega-3 ratio of 4.2 and butternuts with an omega-6/omega-3 ratio of 3.9. Incorporating nut and seed milks while making sweet nut treats will likely trigger inflammation in the body.

Achieve a balance omega-6 to omega-3 ratio by:

• Limiting omega-6 as much as possible, less than 2% of calories.
• Moderately increase omega-3 of DHA and EPA can be obtained by eating a 4 oz. portion of salmon twice a week.

Limit consumption of the top sources of omega-6 fatty acids: peanut and other nut butters, chips and buttered popcorn, takeout and packaged foods, fried, battered chicken or fish, margarine and vegetable shortening, chicken skin, salad dressings and vegetable oils. Best choices are olive, macadamia nut and flaxseed oil.

Inflammation In The Body

Over-the-counter and prescription NSAIDs (ibuprofen, aspirin, Celebrex, etc.) work by reducing the formation of inflammatory compounds derived from omega-6 fatty acids. The same effect could be achieved by simply limiting dietary intake of omega-6.

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Ketogenic Diet Takeaways

Ketogenic is a high fat diet. Although there is no daily requirement for fat, it is the most energy dense of all macronutrients. Providing 9 calories per gram. Protein and carbohydrates have 4 calories per gram. Fat fuels our brain and cells while protein repairs and builds muscle and carbohydrates provide energy.

The best brain fuel in our daily diet comes from unsaturated fats. Fats that come from fish and plants. Liquid fats like olive oil, macadamia oil and avocado oil. Over 90% of our daily intake of fat is best obtained from unsaturated fats.

It’s recommended to keep saturated fats, solid fats below 7% of the daily intake. Saturated fats include beef, lamb, pork, dairy products, whole milk, cream, butter, cheese and ice cream.

My Ketogenic Diet Experience 

For someone my age and weight my ketogenic intake consisted of: 154 grams of fat a day, 75 grams of protein, 30 grams of carbohydrates. When I dropped my carb intake between 30-50 grams a day, I felt nausea, fatigue, lethargy and got an infection. Each night was fought with night sweats. (Carb intake below 130 grams a day can create ketosis.)

My Ketogenic Diet Takeaway’s

1. Focus on unsaturated fats and keep saturated fats low.
2. Select fiber rich carbs. For example: raspberries have more fiber and lower net carbs than any berry.
3. Maximize nutrient rich carbohydrates like; quinoa, wild and brown rice, broccoli, carrots, and beets.
4. Zero sweeteners like Stevia Glycerite and Swerve for sweet fruit desserts.

You Are Invited To Share Your Experience In A Comment Below

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High Fat Ketogenic Diet

Therapeutic diet with high fat, moderate protein and low carbs.

“Ketogenic low-carbohydrate diet has been in use since the 1920s as a therapy for epilepsy and can, in some cases, completely remove the need for medication. From the 1960s onwards they have become widely known as one of the most common methods for obesity treatment.

Recent work over the last decade or so has provided evidence of the therapeutic potential of ketogenic diets in many pathological conditions, such as diabetes, polycystic ovary syndrome, acne, neurological diseases, cancer and the amelioration of respiratory and cardiovascular disease risk factors. The possibility that modifying food intake can be useful for reducing or eliminating pharmaceutical methods of treatment, which are often lifelong with significant side effects, calls for serious investigation.” Abstract from European Journal of Clinical Nutrition (2013)

Specific Health Benefits Of The Ketogenic Diet

According to Maria Emmerich the author of Ketogenic Cooking the specific health benefits of the Ketogenic diet are as follows.

• Improves brain health and mitochondrial energy
• Eliminates migraines
• Improves moods and lowers depression
• Controls seizures, autism, epilepsy, and Alzheimer’s
• Decreases risk of coronary artery disease
• Eliminates chronic pain
• Eliminates candida (yeast overgrowth)
• Eliminates acne
• Eliminates eczema, psoriasis, rosacea, and dandruff
• Eliminates sinus issues and asthma
• Eliminates acid reflux
• Improves fertility and optimizes pregnancy
• Starves cancer cells

Ketogenic Food Pyramid 

The ketogenic food pyramid is filled with healthy fats, fatty meats and low carb vegetables.

1. Eats lots of healthy fats ~ 70 to 80% of daily intake.
2. Reduce protein to moderate levels ~ ranging from 20 grams a meal and up, depending on how much you’re working out.
3. Cut way down on sugar ~ average 30 grams of carbs a day to begin.
4. Intermittent fasting ~ 6-8 hours of intake a day, for instance from 11 am to 7 pm
5. Two meals a day plus snack. Snacks can be eggs, butter sweet treats, blueberries, 85% chocolate, or veggie sticks with sour cream herbed dip.

Ketogenic Non-Dairy/Non-Beef

People who are sensitive to dairy and beef will find a Ketogenic diet very doable. Some people may also have allergies to eggs either the whites or the yolks. If one experiences constipation on the Ketogenic diet it’s best to review what allergies you may have to new foods or foods you are eating much more of. Always use pasture-raised eggs and grass-fed beef.

Learn About Natural Sweeteners & MCT Oil

Natural sweeteners in moderation can provide the much-needed sweet treats. Stevia Glycerite does not give the usual after-bite that Stevia does. Confectioners blended sweetener like Swerve provides a good overall flavor of sweetness to homemade ice creams. Avoid recipes that use over 1/4 cup of sweetener and add less to begin, taste for sweetness. 1/4 cup is three tablespoons. Begin with 1 or 2 and taste. It adds a texture that you may not like. Use stevia glycerite to avoid the added texture.

MCT oil can provide rich fatty acids that prompt the body to produce more ketones, which is essential to being keto. If you don’t favor fatty meats you can include MCT oil salad dressings with you meals. Makes the dressing on greens so filling.

Sauces~Sweets~Dressings

Learn some rich keto sauces, sweet recipes and salad dressings you can make at home. Appreciate the fine art of dunking your food in rich sauces and enjoy fat rich desserts. Amp your mayo using MCT oil. Amp your boiled eggs by deviling them. Enjoy hollandaise and alfredo sauce on lean fish. Make raw grass fed butter with swerve sweet treats for some extra fat.

Craving Fats

For those that crave fats the Ketogenic diet brings you home to what your body wants for the health of your brain and cells.

Ketogenic Smoothie Recipe ~ 2 servings 

• 1 cup of organic homemade almond, pumpkin, hazelnut, hemp seed milk with vanilla bean extract or seeds. Alternate milks to avoid building sensitivity to nuts and seeds.
• 1/2 cup organic coconut cream
• 4-5 drops stevia glycerite
• pinch camu camu powder (Organic Vitamin C, Optional)
• 1 teaspoon or more of cinnamon powder or mint extract
• 1/2 to 1 scoop pure egg white powder (Optional)
• 1 cup ice cubes or 1/2 cup cold water
• 1-2 teaspoons organic chia seeds. When you add chia seeds after blending it helps you chew your drink. Add seeds stir and let sit for 5 minutes.

Caution

Given that egg whites are a very common food sensitivity don’t create one in yourself by overdoing eggs. This diet is not for everyone, if you feel good on it, it may be the perfect fit. One scoop of egg white protein powder provides approximately 24 grams of protein, four times the amount found in one whole egg. Often used for bodybuilding and muscle repairing. Whole egg powder vs egg white powder.

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Rewarding Sound Sleep Routine 

So many situations in life can disturb our sleep routine. A new baby in the house, shift work, caring for someone that is ill. All of these life situations will disrupt our sleep patterns. Scientific research points to sleep disruptions as an increased risk for a variety of chronic illnesses such as heart disease and gastrointestinal diseases.

Nurturing A Sound Sleep Routine

1. Keep the same bedtime and wake time schedule every day of the week.
2. Eliminate noise and light from your sleeping environment. An orderly room may help as well.
3. Avoid caffeinated beverages, alcohol and sugar-four to six hours before sleep time.

Routine Sleep Time And Wake Time

Early to bed, early to rise. Makes a man healthy, wealthy and wise. Ben Franklin

There’s a reason why keeping in sync with nature’s rhythms makes your body happy and healthy. Even the most basic understanding of how our body cleans itself. There are biological energies that influence our bodies and minds, each having its own particular qualities and traits.

Ayurveda recommends going to sleep by or around 10:00 p.m. This is one of the most ideal times for the body to fall asleep. After 10 pm we get a second wind – if you’re up at 11:00 p.m. or Midnight and feel ready and motivated to do anything but sleep; it is caused by the time of bed you are selecting. It’s best to go to bed by 10:00 p.m.—10:30 or 11:00 p.m. at the latest. This makes it much easier to fall asleep than a later bedtime.

Because it’s recommended to wake up early, we also need that early bedtime to ensure we get enough sleep. Ayurveda advises arising during brahmamuhurta—the two hours before sunrise. This is the best time for yoga and meditation—which are important practices in Ayurveda for maintaining health of the body and mind. Go to bed by 10:00 p.m., wake up by 6:00 a.m.

Sleep In Complete Darkness

A dark environment ensures your pineal gland produces enough melatonin to ensure good, restful sleep. Make sure you avoid backlit devices like phones, tablets, computer monitors, or TV right before bed. The lighting of these devices stimulates serotonin production, tricking your pineal gland into thinking it’s daytime, confusing your wake/sleep cycle.

Avoid Caffeine, Alcohol And Sugar

Caffeine will stay in the blood stream for four to six hours.

Alcohol and a good night’s sleep don’t mix well, although many people will add it to their routine thinking it puts them to sleep. “Alcohol may seem to be helping you to sleep, as it helps induce sleep, but overall it is more disruptive to sleep, particularly in the second half of the night,” says researcher Irshaad Ebrahim. He is the medical director at The London Sleep Centre in the U.K. “Alcohol also suppresses breathing and can precipitate sleep apnea,” or pauses in breathing that happen throughout the night.

Sugar peaks about thirty minutes after eaten and affects the blood for about two hours or more. People often use sugar to go to sleep but it does the same thing as alcohol, it disrupts the second half of the night.

Sleep is the most rejuvenative and restorative time for your body. Rest well!

https://www.youtube.com/watch?v=LPHep-5aTf8

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Listed below are the most nutrient rich fruits and vegetables along with the most popular fruits and vegetables in America.

Create a more nutrient rich diet by simply choosing vegetables and fruits from the most nutritious list. Enjoy more optimum health with simple changes that will powerhouse your results for health.

Vegetables are the main focus of any healthy approach to diet. Fruits are the healthiest sweet to include in your diet. Eat more vegetables than meat and eat more fruits than baked or candied goods.

The U.S. Department of Agriculture National Nutrient Database ranked the world’s ten most nutritious vegetables as:

Kale
Spinach raw
Collard Greens
Swiss Chard
Turnip Greens
Pumpkin canned
Mustard Greens
Sweet Potato
Radicchio raw
Carrots

In America the ten most popular vegetables are:

Potatoes
Sweet Corn
Carrot
Broccoli
Tomato
Onion
Garlic
Pea
Green Bean
Cucumber

According to The Ultimate Fruit Health Rankings, the ten healthiest fruits on earth are:

Blackberries
Raspberries
Guava
Strawberries
Cranberries
Kiwi
Papaya
Cantaloupe
Sour Cherries
Blueberries

In America the ten most popular fruits are as follows:

Strawberries
Watermelon
Grape
Peach
Banana
Oranges
Mango
Cherry
Pineapple
Apple

Berries are “superfoods” due to their high fiber and antioxidant content. Stick with fresh fruits and vegetables. Juices and dried fruits can quickly elevate your blood sugar levels due to the low fiber content and added sugar.

Chronic diseases are feed by high-glycemic foods that spike your blood sugar. Dried fruits and root vegetables can spike blood sugar.

Superfoods are locally grown organic fruits and vegetables that are packed with antioxidants, fiber, vitamins and minerals, and other nutrient that help you live longer. Most superfruits are best consumed whole, not processed. Buy and eat fruits fresh.

Simple changes can improve your health. If you keep good food in your fridge, you will eat good food. Be good to yourself, take care of your body.

Applying Human Designs Primary Health Care System to the information and you gleam the right circumstances and conditions under which you can individually absorb the nutrients from your food. There are forty-three different combinations.

As an example I will share mine. For me to be able to absorb the nutrients from my food. I need to first visually enjoy it first, as that is the first step for me to begin the digestion process. I also need to eat my food during daylight hours, as I don’t digest when there are no UV Rays available. Simple but profound life changing information for nutritional absorption.

Ema is a Life Coach in San Francisco California incorporating Nutritional Therapy, Human Design, Gene Keys and Spiritual Direction.

“Eat food, not too much, mostly plants.” Michael Pollan

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Feeding Baby! How Much How Often?

Nature Feeds On Demand

How Much Milk For Baby?

• Preterm: 3 ounces per pound per day.
• 5 days -3 months: 2.5 ounces per pound per day.
• 3-6 months: 2 ounces per pound per day.
• 6-9 months:  1.5 ounces per pound per day.
• 9-12 months:  1-1.5 ounces per pound per day.

• So a three month old boy weighing 13 pounds would require 26 ounces of milk a day. Which would be 6 feedings of 4+ ounces or five feedings of 5+ ounces. A happy baby has a full belly to feed the body and the brain.
• While breast milk offers many advantages, mothers often supplement feeding with formula.
• Baby’s Only – is an organic formula on the market currently – they are the only one using water process to extract DHA & ARA lipids naturally derived from egg phospholipids achieving a more natural fatty acid profile. If you don’t want to feed your baby liquid GMO’s you would opt for an organic formula to protect your baby’s brain development as we do not know the effects of GMO’s on a baby’s developing body. While Baby’s Only formula is marketed towards toddlers, it does receive the FDA’s approval for infant formula; Nature’s One calls it a “toddler formula” because they believe babies should be breastfed for at least the first year of life.

I breastfeed my baby boy, I know first hand the struggles of breastfeeding and the issues of changing to formula. As a parent coach it is a delight to share information with first time Moms. Give a call if you are having issues and we can set up a time to get together. Until then…welcome to the hood. Parenthood is filled with surprising twists and turns. I’m here to help you along the way.

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