There are many oils such as Olive oil that have great Omega 3 and 6 and great for the body, but unless they are cold pressed then we are not getting all the antioxidants and nutrients that our body needs.

What is Cold Pressed?
Cold pressed oils are produced at very low temperatures which help them retain their nutritional values.

Top 7 cold pressed oils to boost your immune system help you stay healthy are:

Olive Oil
Coconut Oil
Flaxseed Oil
Evening Primrose Oil
Walnut Oil
Black Currant Oil
Borage Oil

How do I get them in?

Try cooking with different oils or add them to your salad, morning yogurt or smoothies!!

The post Cold Pressed Oils first appeared on Inner Health & Wellness | Walnut Creek, CA..

Fall is actually one of the best times to grow herbs. If you like to have fresh, tasty herbs in your kitchen, consider growing them during fall. This is particularly true for areas with mild winters.  There are many great cold loving herbs that can be grown in the fall and winter. Mint is a great herb to grow as it’s able to tolerate most conditions.

Since mint comes in at least 30 varieties, you could “experi-mint” with flavors such as spearmint, pineapple mint or chocolate mint.

Mint used alone or in combination with other herbs, sliced fruits or vegetables, can increase your enjoyment of water and reduce your sugar intake.   As the cold weather approaches, hot mint infusion tea is a great way to boost your immune system.

• Start with a handful of clean, fresh mint leaves, tear them up and place in the bottom of a teapot or French press.

• Cover the leaves with 2 cups of boiling water and let this steep for 3-7 minutes.

Benefits of Mint

Mint provides small amounts of several B vitamins, Vitamins C and A and minerals such as manganese, copper, iron, magnesium and calcium.

Another great benefit is that mint helps to reduce your sugar intake. As Halloween gets closer mint is a great herb to use in recipes to help suppress sugar desire.

The American Heart Association (AHA) suggests that added sugar should be limited to 6 teaspoons a day for women or 9 teaspoons a day for men.  Added sugars may, according to a 2009 AHA statement, increase your blood levels of triglycerides, a cardiac disease risk factor, while decreasing the desirable HDL.

Sautéed Sugar Snap Peas with Chile, Lemon, and Mint

Courtesy of myrecipes.com

Photo: Jennifer Causey Styling: Heather Chadduck Hillegas

Ingredients:

4 teaspoons olive oil

3/4 pound sugar snap peas, trimmed

1/4 teaspoon kosher salt

1/4 teaspoon crushed red pepper ( optional)

2 green onions thinly sliced and divided

1/2 teaspoon grated lemon rind

2 teaspoons chopped fresh mint

Directions:

Heat a large skillet and add 2 tsp. of olive oil.  Add snap peas, onions and sauté for 3 minutes until peas are crisp tender. Season with salt and red pepper. Toss in 1/4 tsp of rind and remove from heat. Garnish with mint.

The post Experi-mint with Mint first appeared on Inner Health & Wellness | Walnut Creek, CA..

Moderation

The first thing to remember is moderation. The problem is that we hear something is good for us and we start using too much of it.  The American Heart Association is recommending the average male limits daily saturated fat intake to 30 grams per day; 20 grams for women. That’s about the equivalent of 2 tablespoons of coconut oil for men and 1.33 tablespoons for women. Most people are not going to surpass this in a day unless they are on a high fat Paleo diet or ketogenic diet.

Preparation

Coconut oil has saturated fa that can be good and bad for us depending on how we use it.  If we are consuming coconut oil in a raw form by adding it to salads, grains and vegetables once it has been prepared it is okay to use.  However, once we start using it as frying oil then we are changing its consistency and its nutrients.  Remember, it is still a saturated fat so frying can change its form to trans fat which will impact the cholesterol in our bodies.

Benefits

There are many benefits in consuming cold pressed coconut oil.

Most of the fats we consume take longer to digest, but MCFAs found in coconut oil provide the perfect source of energy because they only have to go through a three-step process to be turned into fuel vs. other fats that have to go through a 26-step process!

Coconut oil has two qualities that help it fight cancer: one, because of the ketones produced in its digestion. Tumor cells are not able to access the energy in ketones and are glucose-dependent. Two, as the MCFAs digest the lipid walls of bacteria, they also can kill the helicobacter pylori bacteria that has been known to increase the risk of stomach cancer.

In a study in India, the high levels of antioxidants present in virgin coconut oil (VCO) reduced inflammation and treated arthritis more effectively than leading medications.

Coconut oil is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol (known as HDL cholesterol) in your body, but also help convert the LDL “bad” cholesterol into good cholesterols.  By Increasing the HDL in the body, it helps promote heart health and lower the risk of heart disease. Coconut oil also benefits the heart by lowering high triglycerides.

The important thing to remember is there are many healthy benefits of having coconut oil.  The key is to have it in its raw form and always try to have the cold pressed version which is less processed.

Also, remembering that it is still a saturated fat and not eating too much of it is very important.

Click for Green Smoothie Recipe

Click here for Coconut Yogurt Recipe

The post Coconut Oil: Good or Bad? first appeared on Inner Health & Wellness | Walnut Creek, CA..

How to make the 6 menu item most popular during Thanksgiving

1.  Turkey

Turkey is the main dish during this time and the best way to not add extra calories is to avoid eating the skin.

2.  Stuffing

You may be surprised to know that stuffing is often the highest calorie builder in the entire dinner. Depending on how it’s prepared, it can be close to 500 calories per serving.

One way to make it healthier is by using chicken stock during its preparation instead of fat.

Removing the cornbread and just using bread along with lots of vegetables like onion, apples and celery can also help trim down the calories.

Another option to making it healthier is not to stuff into the turkey…it’s leaner if cooked separately.

If you are one of those people that can’t live without stuffing and can’t control how it’s made, then treating it like dessert and eating a small portion can be an ideal way not to add the unwanted extra calories.

3.  Mashed potatoes & Candied Yams

When it comes to eating potatoes, sweet potatoes and the Yukon Gold potatoes are the better ones to choose from. The good news is that they don’t need much flavoring since they are flavorful from the start so you can save up on the calories.

Instead of using Marshmallow for sweet potatoes, ginger and cinnamon can be a great option to lower unnecessary calories.

For the mashed potatoes, fat- free buttermilk is light and airy and is a good substitute for butter.  You could save yourself extra calories for dessert with this simple ingredient swap.

Always remember portion control when it comes to starchy vegetables, and for those willing to give it up, quinoa can be a great healthy substitute.

4.  Cranberry Sauce

Cranberry sauce is not bad if prepared from scratch. The canned ones are too high in sugar and preservatives.  There are great healthy recipes to lower its tart flavor and still control the amount of sugar that is being added.

5.  Pies

Desserts like Pumpkin, apple and pecan pie are traditional desserts that make Thanksgiving special for some of us.  The best is to eat the filling and avoid the crust if possible, otherwise enjoy them as if you were doing a test tasting experiment.

6.  Green Beans

Vegetables are the healthiest sides in a Thanksgiving dinner if they are not from a can and don’t have a lot of cream soups and butter added to them.  Use fresh green beans and other vegetables to up the nutrients.  Salad is also always a good choice.  Ideally, you would like half of your plate to consist of vegetables.

***

As you prepare your feast, keep in mind there are great healthy recipes substituting oil & seasoning for flavoring instead of butter and cream.  Make use of them whenever possible.

Make this Thanksgiving a memorable one by making healthy choices so that you can enjoy many more Thanksgiving meals to come!

The post How to Make Your Thanksgiving Meal Healthier first appeared on Inner Health & Wellness | Walnut Creek, CA..

There are traditional foods that are served during the holidays that are hard to replace, but an important step to remember is to eat in moderation and avoid skipping meals.

Protein

Always start your day with a high protein breakfast.  The protein will help to maintain your blood sugar and will help you from overeating.  Having eggs or a protein shake are great examples of ways to start your day with protein.

During the holiday parties, always go for the protein choices first and then with the rest of the food items.

Portion Size

Always choose the smaller salad plate instead of a tray-liked one.  Plate sizes have dramatically expanded over the years.  Think of yourself as a food critic and sample each dish rather than overloading your dish with different types of food.

Remember there is always an opportunity for you to bring food home with you so no need to eat like this is your only meal for the day.

Bring your own

It’s always a great idea to bring your own dish to share.  Try bringing a healthy dish, one that is low in fat, high in veggies and great source of protein.

Moving

Making every effort to get in more steps helps to jump start the metabolism.  Exercising before any holiday parties is a great way to start your day.  Even something as simple as parking your car further away from your destination so you have to walk a little will help get that heart rate going.

Tall and Thin

When it comes to drinks, reach for a tall, thin glass rather than a short squatty one when pouring yourself drinks.  This is especially helpful for holiday drinks like eggnog or alcohol.

The post Healthy Holiday Eating first appeared on Inner Health & Wellness | Walnut Creek, CA..

1.  Walnuts

They are great to snack on before going to bed. They cause the human brain to secrete melatonin, a chemical that helps to regulate the body and assist with sleep.

 2.  Almonds

Besides having lots of protein, they also have tryptophan.  Tryptophan is an amino acid, the same one found in Turkey that acts as a sleep enhancer. They are also rich in magnesium which helps to relax the muscles and encourage a good night’s sleep.

 3.  Cheese

Cheese also has tryptophan which helps to regulate mood and enhance sleep.  However, because it’s high in fat and calories, it’s important to eat cheese in moderation. A small amount can go a long way.

4.  Lettuce

Lettuce is a great snack, especially if trying to maintain weight.  It also contains lactucarium, a substance with sedative powers and particularly great to battle insomnia.

5.  Tuna

Tuna contains vitamin B6 which is critical in the production of melatonin.  Combining tuna with almonds before bed is a great way to help relax the body and have a better night’s sleep.

6.  Cherry Juice

Who knew that cherries are so good for you?  They have melatonin and tryptophan which help promote sleep.  To get the right amount of melatonin and tryptophan, it is best to drink 2 cups of tart cherry juice.

7.  Chamomile Tea

It has been used in traditional medicine in helping with insomnia.  Chamomile tea has properties that make it a mild tranquilizer and sleep inducer.  It also helps with inflammation and muscle cramps.

8.  Elk Meat

Many of us know that turkey meat contains the amino acid tryptophan, but interestingly enough elk meat contains twice the tryptophan found in turkey breast.

Try combining any of these foods before bed to help with insomnia and hopefully you can have a more productive day.

The post Get Your Zzz’s first appeared on Inner Health & Wellness | Walnut Creek, CA..

However, you can prevent this by choosing quick healthy meals loaded with vitamins and protein to start their day.

Here are six great morning breakfast ideas…

 1.  Avocado toast with eggs

Spread avocado on toast and for protein furnish it with an egg. Avocados are rich in Omega’s and loaded with nutrients.

 2.  Fruit smoothie

I always add a little spinach or kale to my kids’ smoothies with strawberries and banana.  Smoothies are a great way to get in additional fruit and vegetables to boost their energy and their immune system.

The best thing about smoothies is that you can get very creative with them.  I have even gotten away with adding pulverized bone broth powder such as Great Lakes collagen to my kids’ smoothies.

3.  Oatmeal

A quick and simple way of preparing oatmeal is by using a slow cooker and preparing overnight.  The idea is to prepare breakfast while the family is sleeping. You can add some honey (for probiotics) and cinnamon.  It’s also a great way to get in fiber and minerals for breakfast.

4.  Yogurt parfait

Try choosing yogurts that are high in live bacteria and low in sugar.  In general try picking items that have 7 grams or lower in sugar.  Adding berries and granola is a great way to give your kids extra antioxidants and fiber.  Probiotic yogurts are a great to boost gut health.

5.  Apple with almond butter or sunflower seed butter

Simply use the apple slices instead of bread and dip in almond butter and granola mixture.  If you are in a hurry you can always spread the almond butter on the apple slices.  This is a great way to get in healthy fats that are important for memory, brain development and alertness as well as loading the body with healthy protein.

6.  Protein balls

Protein balls are a great way to get in fiber and protein.  There are many great recipes out there.

I make mine with banana flour.  I use 3 Tbsp. of my children’s favorite nut butter, 3 Tbsp. of cold pressed coconut oil, 3 tbsp. of honey, 3 tbsp. of banana flour.  Mix all ingredients make into little balls and freeze them for 10 minutes.  You can always add chocolate chips or granola to them.

Breakfast can be simple, nutritious and quick.  It’s important to prepare in advance, ideally the night before.

The post Healthy Breakfast for Kids first appeared on Inner Health & Wellness | Walnut Creek, CA..

Besides making food taste better, herbs and spices have many health benefits. Most herbs and spices are rich in B- vitamins and trace minerals. They have antioxidant and antiviral properties.

Spices originate from either flower, fruit, seeds, barks, leaves or roots.  Not only do they add flavor to food, but also help to preserve it for a longer period of time.

When it comes to using herbs and spices, it is best to use organic, less pesticides and toxins.

11 Most Common spices

Cinnamon

Cinnamon has a lot of antioxidant properties.  It helps to lower blood sugar, reduce inflammation and lowers blood triglyceride levels.  It is great if feeling nauseous and is loaded with iron, magnesium and calcium. It can be purchased in stick or powder form–both are great.

It can be used in hot or cold cereals or just to add a small amount to tea or desserts.

Basil

Basil has anti-inflammatory and antiviral properties.  It helps with digestive disorders, has anti-cancer properties and helps prevent osteoarthritis.  It can be used on salads, veggies, tomato sauce or soups.

Arrowroot

Arrowroot is a starchy herb that helps with irritable bowel syndrome.  It is very soothing and highly digestible.  It is used in gluten free recipes and can be added to soups or baked goods.

Turmeric

Turmeric has become very popular in the U.S. for its anti-inflammatory benefits, but has been used for many years in Ayurvedic Medicine. It is rich in antioxidants, helps reduce inflammation and improves joint pain. It is a very strong and bitter spice, but great to use in soups, sauces and legumes.

Garlic

Garlic has great anti-oxidant, anti-bacterial and anti-viral properties.  It is great to use in almost any dish.  Fresh is always better.

Dill Weed/Seed

Dill Weed is not only rich in nutrients, but helps to ease the stomach.  This herb is best used in its raw form because heat reduces its nutrients.  Best to use in cauliflower or broccoli rice, seafood or salads.

Mint

Mint is a very old spice that has been around for a long time. It is mostly used to help with digestion.  It is also great for steaming to help reduce colds and flu like symptoms, sinus congestions, seasonal allergies and an effective treatment for headaches.  Mint can be used in teas, salads or dessert recipes.

Oregano

Oregano is a common spice used in Italian and Greek Cuisine.  It has antiviral, antibacterial, antibiotic and anticancer properties.  Oregano oil and leaves are used in treating cough, fever, congestion and body aches.  When combined with basil, garlic, marjoram, thyme and rosemary, it creates a disease fighting blend that helps to boost and support the immune system.  It is great to use in soup, salad, sauces or stews.

Cumin

Cumin has been used in Ayurvedic medicine for a long period of time.  It is rich in antioxidants and aids in digestion.  Best to use with legumes to help reduce flatulence.  It is also great in stews, meat dishes and sauces.

Rosemary

Rosemary is a great herb to help with cholesterol.  It is rich in antioxidants and helps with digestion. It is great to use in soups, sauces and meat dishes.

Thyme

Thyme is a member of the mint family and has great antiseptic properties. It is great to use as a mouthwash and helps to treat gum infections.  Its fungicidal properties can help to alleviate athlete’s foot.  It also helps to boost the immune system and lowers onset of colds.  It can be added to soups, sauces or simply drink as tea.

One of the best things about herbs and spices is that they can easily be used as teas.  You can mix different fresh herbs together with a little honey and enjoy!

The post 11 Herbs & Spices You Should Use first appeared on Inner Health & Wellness | Walnut Creek, CA..

These are 5 simple tips to stay healthy while traveling

 1.  Water

Dehydration is the number one problem to fatigue, crankiness, headaches and even constipation.  Making sure to hydrate yourself at all times, especially if flying is important.  Before getting on the plane it is best to buy at least one bottle of water.

2.  Magnesium

Magnesium is a great mineral that helps with insomnia.  It can also help with muscle cramping that can happen either from long flights or from sightseeing.  It can also help you avoid becoming constipated. The best dosage is 400 mg.

3.  Antioxidants

Traveling has a way of wearing down the immune system.  Airports, rest stops and planes are loaded with germs.  Our immune system also gets compromised depending on what time of year you are traveling and climate change. It is best to travel with emergency C or NUUN. Having fruits and vegetables as much as you can is a great way to get in vitamin C and boost the immune system.

4.  Probiotic Drinks

Fermented drinks like Kombucha, Got Shot or apple cider vinegar are great to help boost the good bacteria in the gut.  Probiotics in fermented drinks work to help with tummy trouble while traveling.

5.  Tea Bags

There are teas that help with relaxation and sleep.  The tiny tea satchels are perfect for travel because they take up very little space.  They can also be used to sooth tired eyes and puffiness that can happen from long flights.

**Always remember to wash your hands as much as you can or carry with you natural hand sanitizers.  Enjoy your trip and stay healthy!**

The post Tips to Stay Healthy While Traveling first appeared on Inner Health & Wellness | Walnut Creek, CA..

Healthy grilling depends on the type of food you grill.  When fat from the meat drips into the hot coals or grill, the smoke that forms has Polycyclic Aromatic Hydrocarbons (PAHs) that are associated with cancer.  The charred exterior of the meat (well-done) has Heterocyclic Amines (HCA) that are also associated with causing cancer.

Here are some smart ways you can enjoy grilling while making sure to keep it as healthy and nutritious as possible.

Grill Smart

1. Foil
   • Throwing foil under the meat catches the juice, makes sure you’re not grilling over direct heat

2. Grill Fruits & Vegetables
   • Rich in antioxidants & do not produce PAHs and HCAs

3. Go lean
   • Limit the amount of fat that drips on the coals by cutting down the fat, skin and choosing lean meats over high fat ones

4. Marinate
   • Studies show that marination before grilling has reduced the formation of HCAs by as much as 92% to 99%
   • Use marinades with less oil
   • Don’t baste food during grilling
   • Marinate at least 1-2 hours

5. Cut down on Grilling time
   • Choose smaller portions of meats to grill or pre-cook and do finish touch at grill

6. Flipping
   • Flipping food more frequently may prevent HCAs from forming
   • Flipping rather than piercing it will help reduce juice spillage into charcoal

7. Skewer it up

• Cuts down on grilling time by using smaller pieces

Like everything else when it comes to nutrition, remember to grill in moderation.  There is no exact amount of how much HCA and PAH causes cancer but it’s important to be mindful of what you grill and always grill smart.

The post Grilling the Healthy Way first appeared on Inner Health & Wellness | Walnut Creek, CA..