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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.

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As we head into trick or treat season, otherwise known as Halloween, kids are exposed to an excess amount of artificial food coloring and sugars contained in traditional Halloween treats.  But it’s also a time when kids should be encouraged to show their creativity and have fun with friends.  The key is to create fun and healthy snacks using fruits and vegetables that they will enjoy.

Try these delightful, easy to make recipes for a fun and healthy twist to Halloween snacking!

Directions

Cucumber and Hummus

Last but not least…

Smoothies are always a great way to add more vegetables into children’s diets.  The biggest problem is that kids are picky with texture and taste so making sure to combine the right combination of fruit and vegetables is key.  Using natural sweeteners such as honey or fresh juice is also a great way to optimize the taste.

I usually like to add a touch of protein to my kid’s smoothie.  I usually add 1 Tbsp. of Bone Broth to the recipe for an extra boost to the immune system.

Veggie & Fruit Smoothie

Ingredients:

1 cup peeled, chopped carrots

1 orange, peeled and chopped

1/2 cup of strawberries

1/2 frozen banana, chopped

1 cup of ice

1 Tbsp. of bone broth or 1 Tbsp. of Polarized bone broth (Great Lakes Collagen)

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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

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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!

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Recent studies have shown that replacing saturated fat with polyunsaturated or monounsaturated fat has shown to decrease the levels of LDL (bad) cholesterol as well as lowering the triglyceride levels (fats in the blood).

Oils are categorized based on the type of fatty acids they contain.  For example, olive and canola oil are mostly monounsaturated, while corn and soybean oil are mainly polyunsaturated fat.  Coconut and avocado oil are mainly saturated fat but because they are derived from plants, they actually help to raise HDL (good cholesterol) and are beneficial to heart health.

Best oils for Cooking

The best oils for cooking are ones that can withstand high cooking temperatures, making them suitable for sautéing, grilling, roasting or using them as salad dressing.

• Grapeseed oil- refrigerate after opening to prevent it from becoming rancid
• Avocado oil
• Extra Virgin Olive oil
• Coconut oil
• Canola Oil
• Sesame- refrigerate after opening to prevent it from becoming rancid
• Sunflower seed oil

Worst oils to use for cooking

Oils that are labeled as “partially hydrogenated”.  Most partially hydrogenated oils are made from vegetable oils like soybean or cottonseed.  Partially hydrogenated oils are trans fats that have been shown to increase your risk for heart disease.

In 2018, the FDA ruled that manufacturers must remove all forms of trans fats from their products.

• Palm oil- has been linked to elevating cholesterol levels and increasing the risk of heart disease.

When using oils, it’s best to use in moderation.  It’s always best to use oils in there raw forms for vegetables or as salad dressing.  They are rich in fat soluble vitamins such as Vitamin A & E and great source of Omega 6.

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The secret ingredient that makes chocolate healthy is cacao.  Packed with high omega’s, healthy chemicals like flavonoids and theobromine, making it a disease killing machine. It takes approximately 400 cacao beans to make one pound of chocolate.

Chocolate isn’t chocolate if it has no cocoa solids or cocoa liquor.  White chocolate isn’t really chocolate and really has no health benefits.  Recent studies also show that milk interferes with the absorption of antioxidants.  So unless it’s dark chocolate, all other types of chocolate does nothing for you besides tasting good and adding extra calories.

5 Health Benefits of Dark Chocolate

• Improves Heart Health
• Great for Memory
• Helps lower blood pressure
• Rich in antioxidants including vitamins, minerals and phytochemical
• Protects body from disease

Dark chocolate has a much richer flavor than milk chocolate because of the high cocoa content.  The higher the percentage of cocoa, the stronger the taste.  Cocoa in its natural form is a bit bitter and strong-tasting.  Chocolate makers tone this taste down by a process called alkalizing, adding milk, sugar and either fermenting or roasting the chocolate.  All of which alter the health benefits of chocolate by destroying the flavanols and not allowing our bodies to use them.

1 oz.  of dark chocolate with 70 percent to 85 percent cacao solids contains around:

• 168 calories
• 12.8 grams carbohydrates
• 2.2 grams protein
• 12 grams fat
• 3.1 grams fiber
• 0.5 milligram manganese (27 percent DV)
• 0.5 milligram copper (25 percent DV)
• 3.3 milligrams iron (19 percent DV)
• 63.8 milligrams magnesium (16 percent DV)
• 86.2 milligrams phosphorus (9 percent DV)
• 200 milligrams potassium (6 percent DV)
• 0.9 miligram zinc (6 percent DV)
• 2 micrograms vitamin K (3 percent DV)
• 1.9 micrograms selenium (3 percent DV)
• 20.4 milligrams calcium (2 percent DV)

Because of its high fat content, it is best to limit yourself to 7oz a week. Best to combine with nuts such as almonds for a richer antioxidant effect.  Adding dark chocolate to pancakes, mixing it with granola for a snack or simply just having a small piece are great ways to boost antioxidants into our bodies!

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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.

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Kids that are active need carbohydrates to refuel their bodies. Adding a protein or healthy fat helps to increase their endurance as well as being important for healthy growth and development.

Healthy & Quick Snacks

•  Fresh fruit
• Dried Fruit
• Granola or dry cereal w/ low sugar
• Carrot sticks or other veggies
• Rice Cake
• Apple Sauce
• Smoothies
• Oatmeal
• Hummus
• Eggs
• Cheese
• Avocados

Quick Recipes

1.  Ants on a log

Celery with nut butter & raisins

2. Blueberry bear

Rice cake with nut butter and blueberry for eyes and strawberries for mouth

3. Smoothies

Fruit smoothies with a little kale or spinach are great for boost of energy

4. Banana Roll up

Banana rolled up with tortilla

Hydration

Active kids don’t need a lot of power drinks with sugar and artificial food colors.  Water is the best thing for hydration and keeping their bodies healthy!

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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!**

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