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Summer Vegetables

This is the best time of year to buy a wide range of vegetables at your local farmers market. Nutrient-rich produce abounds and trying new recipes is always fun! Eating seasonally gives you the advantage of getting the freshest vegetables, and it supports local agriculture. Among the many options available, five vegetables stand out as summer favorites!

Bell Peppers

No matter what their color, bell peppers offer a high amount of vitamin C, vitamin E, and antioxidants. You also get vitamin A, vitamin B6, and fiber, all of which help with metabolism, nervous system function, and digestion. Bell peppers further help with immunity, skin, and eye health. And as they are not very high in calories, bell peppers can easily be part of your weight management options.

Cucumbers

Cucumbers are another low-calorie option, great in salads. They are high in water, so they make an ideal summer snack too. Cucumbers offer vitamin K for bone health and blood clotting. They have some vitamin C and potassium, as well as antioxidants aiding with inflammation.

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Eggplants

Thanks to their dark-colored skins, eggplants provide polyphenols like anthocyanins (also found in berries). Eggplants offer manganese and folate, aiding with bone and metabolic health. They also aid with free radical damage. High in fiber, eggplants help with digestion and blood sugar control. They have antioxidants like nasunin (found in the purple skin), which aids in protecting cells against damage while benefiting brain health. Small amounts of vitamin K and C, as well as potassium, help with heart and overall health.

Tomatoes

Tomatoes are a great source of vitamin C, vitamin A, and fiber. They contain antioxidants too, like lycopene, helping with heart disease and several cancers. Tomatoes further aid with immunity, vision, and skin health. They offer potassium too, helping with heart and muscle function. Tomatoes are high in water content, which makes them another great snack in summer.

Zucchini/summer squash

These are high in vitamin C for immune support, vitamin B6, vitamin A for eye health, potassium, helping with heart and muscle function. Zucchini also has antioxidants like lutein and zeaxanthin, beneficial to vision and aiding with cellular damage. The fiber zucchini offers helps with digestion and blood sugar levels. Here again, this is an ideal summer vegetable as it is high in water content and low in calories.

assorted variety of vegetables on basket
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On a Final Note

Keep in mind that some vegetables, like eggplants and zucchini, can soak up quite a bit of oil if you cook them in a frying pan, depending on the recipe you choose. So, you may have to use paper towels to remove the excess oil. These vegetables are also great in salads and veggie trays. Enjoy!

Until next time!

Reference

Levy, J. (2025, June 24). 20+ Summer Vegetables to Eat & Grow (+ Their Benefits). Dr. Axe. https://draxe.com/nutrition/summer-vegetables/#2_Zucchinisummer_squash

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Selenium: Why We Need It

Did you know that consuming foods high in selenium can benefit you in many ways? Selenium is an essential trace mineral that has antioxidant and anti-inflammatory effects. It is needed to produce glutathione, your body’s master antioxidant. Eating high-selenium foods can help with detoxification and liver function, hormonal and thyroid health. Selenium also benefits heart health because it helps defend against oxidative damage to your body’s cells.

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Main Foods High in Selenium

  • Brazil nuts
  • Wild-caught salmon
  • Turkey
  • Cottage cheese
  • Chicken
  • Mushrooms
  • Eggs
  • Sardines
  • Sunflower seeds
  • Grass-fed beef
  • Beef liver
  • Spinach

On a Final Note

I eat selenium-rich foods regularly and have recently started consuming a Brazil nut a day. Did you know that just one or two Brazil nuts a day (depending on their size) can help provide most people’s selenium daily needs? 

Brazil nuts

As mentioned in a previous post, it’s important to keep in mind that it is recommended to keep nuts and seeds (and their flours) in the fridge or even the freezer for long-term storage. Nuts and seeds can be kept for approximately six months, and up to a year if they are still in their shell. If you detect any “rancid, oily smell or discoloration,” do not eat them. As nuts and seeds have a hard protective shell, buying organic is not a must with these.

Until next time!

Reference

Price, A. (2019, August 23). Top 15 High-Selenium Foods (Plus Their Benefits). Dr. Axe. https://draxe.com/nutrition/selenium-foods/

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Triggers for Common Food Cravings

Food cravings can be caused by many factors, ranging from being stressed and tired to actually needing nutrition. For example, a lack of sleep can augment fatigue and release the hormone cortisol, which can trigger hunger. Dieting and limiting calories can elevate ghrelin, the hunger hormone, and simultaneously can lessen the hormone leptin which provides a sensation of satiety. Additionally, if you are exercising a lot, this will naturally raise your calorie and nutrient requirements, of course. Even just simply being bored, doesn’t that often trigger food cravings?

How to Put an End to Food Cravings

  • Get adequate sleep. Consistent good-quality sleep is needed for your body to repair and your brain to clean itself of toxins. Being well-rested will help you a great deal too when it comes to having the needed willpower to bypass the unhealthy sugary snacks that can be so tempting when one is tired.
  • Manage stress the best you can. The more you can manage stress daily with simple but effective strategies, the more you will be able to control your food intake. My post, 5 Strategies to de-Stress Like Never Before, will walk you through the basics.
  • Put unhealthy foods out of sight or simply do a pantry purge. The main idea is to have at home only foods that work well with your metabolism and that you are going to feel good eating whether you have a craving or not. Having a “good food environment” is key to long-term success.
  • Stock up on healthy foods and snacks. The Primal Blueprint template works well for my metabolism. See which foods work best for you (as we are all unique individuals with specific requirements and sensitivities) and buy accordingly after consulting your personal physician of course.
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More Strategies

  • Consume enough protein each day. Consuming enough protein every day provides a host of health benefits. Among other things, it enhances muscle mass, aids with managing our weight, helps with stabilizing our blood sugar levels, and betters our mood.
  • Keep a food diary. This will allow you to be more mindful of what you are eating every day. You can become more aware of what triggers food cravings the most (emotions, times of day, etc.).
  • Get up and move. If you experience a food craving, sometimes just taking a walk or stretching, for instance, can help with getting rid of that craving. As mentioned in a previous post, we are meant to be active, engaging in regular physical activity throughout the day, each day. This means any type of movement depending on your preferences and routine. Regular physical activity is shown to help with heart disease, stroke, diabetes, and several cancers. It further helps with hypertension, keeping a healthy body weight, and enhancing mental health, quality of life, and well-being.
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On a Final Note

All of the above strategies will help you a great deal in putting an end to food cravings this new year. To these strategies, I want to add Ketone-IQ, which are exogenous ketones. I take one serving mid-afternoon, in general, and this allows me to control the amount of food I eat at the end of the day much better. I think this is a big help, because it is usually at the end of the day when we become most fatigued, that we are more easily tempted to eat unhealthy foods. You may want to give it a try too!

Have an Amazing New Year!

Reference

Zerbe, L. (2023, November 13). How to Stop Food Cravings: 9 Ways. Ancient Nutrition | Dr. Axe. https://ancientnutrition.com/blogs/all/how-to-stop-food-cravings

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Chlorella tablets: a nutritional powerhouse

Algae: A Superfood

Algae has many distinct sizes, colors, shapes, and growth forms. Its cellular makeup can go from one cell to millions of cells, depending on the type. Colors can be blue-green, green, brown, golden-brown, fire, red, and yellow-green. Algae is a nutritional powerhouse greatly needed nowadays as our soils face a level of depletion that didn’t exist in the past. Both NASA and the United Nations uphold that algae contains 1,000 times more nutrients than any other fruit or vegetable.

Overall Algae Nutrition

Algae offers a wide array of nutrients (as listed at dr.axe.com) which vary depending on the type of algae/seaweed:

  • Protein and amino acids, up to 60 percent protein by dry weight
  • Vitamins A (beta-carotene), C (ascorbic acid), E and K
  • Many of the B-complex vitamins, including B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), choline, biotin, niacin, folic acid, pantothenic acid and B12 (cobalamin)
  • Minerals and trace minerals, including iodine, calcium, chloride, chromium, copper, iron, magnesium, manganese, potassium, phosphorus, sodium and zinc
  • Omega-3 fatty acids, including EPA, DHA, GLA and ALA
  • Active enzymes
  • Phytochemicals like chlorophyll, fucoxanthin, and other plant pigments
Spirulina powder: a nutritional powerhouse
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Algae’s Health Benefits

Algae’s health benefits are numerous. Algae can help with weight loss, cancer, heart health, inflammation and pain, brain health, mitochondria health, cholesterol, heavy metal detox, and stem cell proliferation. The most consumed algae and seaweeds include: arame, bladderwrack, blue spirulina, chlorella, dulse, hijiki, kelp, kombu, nori, ogo, and wakame. 

kelp: a nutritional powerhouse
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On a Final Note

I enjoy consuming chlorella and spirulina tablets on a regular basis. They are easy to take along as a snack during the day instead of greens (as mentioned in a previous post) and clearly give a nice amount of nutrients. I also enjoy using Dr. Cowan’s Garden sea vegetable powder (to sprinkle on various dishes) and Oceans Alive, which contains two marine phytoplankton strains, high in nutrient density. Consuming various types of algae helps a great deal in getting the right amount of nutrients each day. Give it a try!

Until next time!

References

Asprey, D. (2023, June 28). Algae: Why this Superfood is an Insider Secret for Longevity. Dave Asprey. https://daveasprey.com/algae-why-this-superfood-is-an-insider-secret-for-longevity/

Price, A. (2016, November 23). Top 7 Algae Benefits that May Surprise You. Dr. Axe.    https://draxe.com/nutrition/algae-benefits/

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Why Muscle Fitness Is Essential

Peter Attia stated in his recent book Outlive: “The strong association between cardiorespiratory fitness and longevity has long been known. It might surprise you, as it did me, to learn that muscle may be almost as powerfully correlated with living longer.” 

Indeed, when we start losing muscle mass and strength (clear signs of sarcopenia) and do not do anything about it or not enough, this can lead to numerous other problems. This can give rise to frailty and issues with mobility, falls and fractures, lower activity levels, loss of independence, weak bones, and possible weight gain from not moving enough throughout the day. When it comes to our metabolism, sarcopenia can lead to a lower resting metabolic rate, which can bring about insulin resistance and hypertension, among other things. 

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The Importance of Strength Training Exercises

As explained in Questions and Answers: A Guide to Fitness and Wellness, between the ages of 25 and 30, muscle mass and strength begin to decline. This is mostly due to lower levels of key hormones and a tendency to lessen overall physical activity. But if we make an effort to do regular strength training exercises between the ages of 20 and 60, then the peak we usually reach around age 30 can be maintained until we reach our sixties. Otherwise, by age 40, our muscle strength is already less than what it was at age 20. After the age of 60, even though key hormones are still declining, we can continue to enjoy consistent muscle fitness if we apply ourselves to diligently do strength training exercises on a regular basis (even without prior real experience), whatever our age, even if close to 99 (consult your personal physician first, of course). Check out the Primal Blueprint Fitness Pyramid for more guidance.

man lifting dumbbell in gym to increase muscle fitness
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On a Final Note

Being in my fifties, I am highly motivated to do what it takes to keep my muscle mass and strength for as long as possible. I actually intend to improve my current state as I never really focused on strength training exercises per se. I want to postpone sarcopenia and anything that could be related to it. Improving bone density and having better blood glucose transport are also very important to me. As we can start strength training at any age, whether with free weights, resistance bands, and/or simple bodyweight exercises, I am confident this will be a great addition to the cardio and stretches I have done for years. Muscle fitness is truly essential. 

Until next time!

​​References​ 

Attia, P. (2023). Outlive: The Science and Art of Longevity. Harmony Books. 

Liguori, G., & Carroll, S. (2023). Questions and Answers: A Guide to Fitness and Wellness (6th ed.). McGraw-Hill Education.  

Price, A. (2016, February 22). 10 Ways to Stave Off This Weakening Condition. Dr. Axe. https://draxe.com/health/sarcopenia/ 

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Focusing on better gut health
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Why Focus on Gut Health

When your gut is not healthy, it can cause an array of diseases as it is where inflammation often starts. A great deal of your immune system resides in the gut, which makes focusing on gut health all the more primordial to overall health. Fortunately, you can enhance your gut health (and gut microbiome) by eating the right foods for your metabolism which should include anti-inflammatory foods and beneficial probiotics, among other things.

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9 Easy Strategies for Better Gut Health

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On a Final Note

Gut health is also impacted by your stress levels, the amount of exercise you do every day, and how much sleep you are getting. So it is very important not to neglect those pillars of health either. A healthy gut should allow you to digest foods efficiently, along with having regular bowel movements, a balanced gut microbiota, a strong intestinal barrier, and a normal immune system function. 

Working towards better gut health can take time and require a lot of patience and dedication, but it may be one of the most important things you can do for your overall health. And now may be the best time of the year to get started, with all the amazing vegetables and fruits available!

Until next time!

References

Jillian Levy. (2023, January 13). Human Microbiome: How It Works + a Diet for Gut Health. Dr. Axe. https://draxe.com/health/microbiome/

Rubin, J. (2023, March 24). How to Improve Gut Health. Ancient Nutrition | Dr. Axe. https://ancientnutrition.com/blogs/all/how-to-boost-gut-health

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Eating Healthy

Eating healthy this year by watching the amount of sugar you consume on a daily basis has never been easier. You can start by eating a primal/paleo diet as summed up in the Primal Blueprint Food Pyramid. And if sugar is really to limit, eating keto or borderline keto, like I do most of the time, is probably the best next step. Check with your doctor and give it a try! Dr. Frank Lipman said in a recent tweet, “If you make only one change this year, let it be cutting sugar and starches from your diet. Sugar is extra harmful as we age. It weakens the immune system and feeds diseases we all fear: type 2 diabetes, heart disease, cancer, and Alzheimer’s, to name a few.”

What to Buy When Eating Keto (as outlined at Mark’s Daily Apple)

  • Leafy Greens: spinach, Swiss chard, romaine, red/green lettuces, purslane, dandelion greens, watercress, beet greens, endive.
  • Cruciferous Vegetables: broccoli, cauliflower, cabbage (red and green), kale, arugula, brussels sprouts, collard greens, bok choy, broccoli sprouts, etc.
  • Other Veggies: mushrooms, zucchini, summer squash, asparagus, green beans, fiddlehead ferns, broccolini, cucumbers, leeks, spaghetti squash, onions (red, white, yellow), okra, eggplant, artichokes, tomatoes, bell peppers, hot peppers, rhubarb.
  • Lower Carb Fruits: avocados, lemons, limes, berries, apricots (fresh, not dried).
  • Dairy (pastured or organic): Emmental, cheddar, gouda, Swiss, parmesan, brie, feta, blue, queso, goat cheese, cream cheese, creme fraiche, full-fat cottage cheese, full-fat plain Greek or regular yogurt, heavy whipping cream, half & half.
  • Seafood: sardines, wild trout, sockeye salmon, bivalves (oysters, mussels, clams, scallops), wild-caught shrimp, summer flounder, Petrale sole, wild tilapia, Haddock, Mahi Mahi, bass, and anchovies, to name a few. Find out about the best picks each year at seafoodwatch.org.
  • Packaged Fish: wild sardines, anchovies, canned herring, wild salmon.
  • Meats & Poultry: chicken, turkey, duck, lamb, grass-fed beef, pastured pork, pastured and organic organ meats. ButcherBox and US Wellness Meats make finding good-quality meat easier.
  • Cured Meats (sugar-free): sausage, bacon, prosciutto, ham, beef jerky, salami.
  • Eggs (pastured and organic if possible): chicken eggs, duck eggs, quail eggs, goose eggs.
  • Nuts and Nut Products: coconut butter, no-sugar cashew or almond butter, macadamia nuts, Brazil nuts, pecans, hazelnuts.
  • Other Packaged Foods: salsa, broths, olives, refrigerated fermented foods like sauerkraut.
  • Healthy Fats and Oils: butter (if possible pastured and organic), ghee, avocado oil, extra virgin olive oil (cold-pressed, dark bottled varieties), macadamia nut oil, coconut oil, duck fat, pastured and organic lard and tallow.
  • Herbs and Spices: Himalayan pink salt, sea salt, black pepper, cinnamon, turmeric, ginger, cayenne, cumin, cilantro, basil, thyme, sage, bay leaf, oregano, dill, rosemary, parsley, chives, chili powder, saffron, cardamom, paprika.
  • Cooking/Baking Supplies: coconut flour, almond flour, hazelnut flour, shredded and/or shaved unsweetened coconut, flax seeds, chia seeds, cocoa powder, stevia, monk fruit extract, 85-100% dark chocolate. I like to shop at Thrive Market for some of these.
  • Beverages: unsweetened nut milks (like almond milk or cashew milk), unsweetened full-fat coconut milk, unsweetened tea and coffee, broths.

Happy shopping!!

Until next time!

Reference

“Keto Shopping List.” Mark’s Daily Apple, http://www.marksdailyapple.com/keto/shopping-list/. Accessed 7 Jan. 2023.

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Kettlebell swings to help strengthen your bones
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Preserving Bone Health

With another year just around the corner, strengthening your bones can be one of your top new year’s resolutions. Bones make up our skeletal system, which provides our body support and shape, shields our vital organs, and facilitates movement by offering a rigid structure for muscle attachment. According to recent research, preserving bone density as we age can have a beneficial effect that goes beyond bone health, helping to modulate muscular, metabolic, and cognitive health. So what to do? The two main strategies to strengthen your bones are everyday movement/exercise and eating healthy foods.

Everyday Movement and Exercise

Any weight-bearing activity will stimulate the body to make more bone. It can be as simple as walking because each step we take (moving our body with gravity in the equation) helps to cue the body to strengthen the bones. Taking long walks is a plus. You can add some brisk walking, jogging, or running. I also like using a jump rope at home and stairclimbing at the gym. 

Body weight exercises are needed too. Choose whichever ones are easy for you to do on a regular basis. Try the four Primal Essential Movements (planks, pushups, squats, and pullups)! Weight-lifting, whether at home with some light dumbbells/kettlebells or at the gym, is yet another great option. According to the Primal Blueprint Fitness Pyramid, strength training doesn’t have to be more than twice a week for 10-30 minutes at a time.

Beneficial Foods

Having an overall healthy diet, with no ultra-processed foods and minimal sugar intake, is the main thing. To this, keep in mind that consuming collagen (a protein building block of bones and other tissues) found in bone broth, for instance, and leafy greens (a significant source of calcium and vitamin C) will benefit your bones a great deal. And don’t forget foods high in omega-3 fats that enhance bone health such as sardines, anchovies, flaxseeds, chia seeds, and walnuts. Last, thinking about nourishing your joints goes hand in hand with the health of your bones.

Have a Wonderful New Year!!

References

Lipman, D. F. (2022, December 12). 7 Ways to Save Your Bones and Keep them Healthy. Frank Lipman MD. https://drfranklipman.com/2022/12/12/7-ways-to-save-your-bones-and-keep-them-healthy/

Lippert, L., & Hurrell, J. (2017). Clinical kinesiology and anatomy. (p. 13) F.A. Davis Company.

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Stress relief strategies

“When the Breath wanders, the mind is unsteady, but when the Breath is still, so is the mind still.”  – Hatha Yoga Pradipika

Strategies for Stress Relief

As the holidays are just around the corner, how about three new strategies to handle stress better? There’s no simpler way to help you reach a relaxed state than a quick intentional breathing exercise. I mentioned in a previous post how to practice box breathing, belly breathing, and the 4-7-8 breathing. Today, I am going to go over the one-minute breath, the 4-4-6-2 breathing, and body scan relaxation. Taking a few minutes each day to unwind can make a world of difference in how we can handle life’s daily stressors.

The One-Minute Breath

  • Inhale for 20 seconds
  • Hold for 20 seconds
  • Exhale for 20 seconds

I still find it difficult to breathe in for a full 20 seconds, so I just do 10 seconds for now, with a 10-second hold, and breathe out for 10 seconds. See what works best for you.

The 4-4-6-2 Breath

  • Inhale through the back of the throat for 4 seconds
  • Hold for 4 seconds
  • Exhale slowly through the back of the throat for 6 seconds
  • Hold empty breath for at least 2 seconds

Body Scan Relaxation

Body scan relaxation can be very helpful after a stressful event or simply as a daily practice to reduce any possible tension. It is about tensing one muscle group at a time, for 3-4 seconds, from head to toe. With each flex, breathe in through the nose for 3-4 seconds. When you release, breathe out slowly through the mouth for 5-6 seconds.

On a Final Note

You may also want to try Non-Sleep Deep Rest, another type of body scan relaxation/meditation. In just 10 minutes, a Non-Sleep Deep Rest (NSDR) protocol can help you feel better if you don’t have the time to take that most-needed nap, for instance. See which breathing exercise or body scan relaxation works best for you, or alternate like I do, depending on the day.

Until next time!

References

Asprey, Dave. “3 Deep Breathing Exercises to Calm down from Every Stressful Situation.” Dave Asprey, 20 Dec. 2017, daveasprey.com/deep-breathing-exercises/. Accessed 22 Oct. 2022.

—. “Step 3: 6 Ways to Hack Your Nervous System to Consciously Manage Stress.” Dave Asprey, 14 June 2012, daveasprey.com/hack-stress/. Accessed 22 Oct. 2022.

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Outdoor exercise

Keep Exercising

The colder weather may be upon us, but that doesn’t mean you can’t keep exercising just like you did this summer. The gym is definitely a good option when it’s raining, but otherwise, outdoor workouts and trail time are still a great choice to stay fit this fall.

Trail Time

Hiking in the fall, with all the beautiful colors and lovely sounds nature has to offer, is a wonderful way to enhance your mental and cognitive health. Try power walking or jogging. Take a few breaks to do some yoga or Tai Chi. How about walking meditation?

Outdoor Workouts

Along with running and/or cycling, include some simple lunges, hill sprints, bench dips, or wall sits, for instance. Doing a circuit workout or weight training session can be a nice way to challenge yourself in the colder weather. Some traditional dynamic stretches before working out might include:

  • Wide arm and leg circles
  • Shoulder and neck shrugs
  • High steps
  • Air squats

Outdoor Workouts Benefits

Exercising in colder weather helps:

  • Burn extra calories
  • Boost endurance
  • Fight depression and seasonal affective disorder
  • Wind down and sleep better
  • Enhance heart and metabolic health

On a Final Note

Don’t forget to dress in layers to keep warm. A hat, gloves, scarf, and warm socks may be needed too. Enjoy your workout!

Until next time!

References

Team Equip. “4 Keys to Maintain Fall Fitness.” Equip Newsletter, 6 Oct. 2022. hello@equipfoods.com. Accessed 6 Oct. 2022.

“What Are the Benefits of Working out in the Cold? (plus Safety Tips).” Dr. Axe, draxe.com/fitness/working-out-in-the-cold/. Accessed 9 Oct. 2022.

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