Are you feeling sluggish, low energy, bloated, constipated, or exhausted—moreso than usual?

If yes…your body is likely signaling that it would welcome a whole foods-based spring cleanse. My DIY whole foods-based spring cleanse includes a program guide that walks you through the process, recipes, shopping list and suggested meals. Use coupon code MayDay10 for $10 off through May 31st.

Spring is an ideal time to do a cleanse and help the body rid itself of “heaviness” accumulated over the winter. This “heaviness” can manifest physically as extra weight; emotionally as depression, overwhelm, anger or irritability; or mentally as brain fog or a sense of stagnation or inertia.

In this post, we will be talking specifically about the benefits of a whole foods-based cleanse (versus a detox). While the terms “cleanse” and “detox” are often used interchangeably—I’m guilty of this myself!—there are subtle differences that distinguish a cleanse from a detox.

Cleanse vs. Detox

Where they are similar…

Both a cleanse and detox are short-term (ranging from a few days, up to 1 to 3 weeks) dietary and lifestyle interventions to help eliminate toxins from the body. 

Both a cleanse and a detox focus on hydrating well; eating less overall (volume-wise); eating foods that are lighter, clean (e.g., unprocessed) and nutrient-dense; and engaging in lifestyle practices that promote rest and relaxation.

After doing either a cleanse or detox, people often report having more energy, clearer skin, improved sleep, less cravings, less bloating, modest weight loss, and/or balanced mood. 

Where they differ…

A cleanse is a way to support and enhance the body’s detoxification organs and natural pathways and systems. 

This involves abstaining from certain foods; prioritizing sleep, rest, and relaxation; engaging in gentle exercise; and, optionally, using herbal supplements if and when necessary to help your body remove toxins more efficiently. A typical cleanse will eliminate primary “trigger foods” that contribute to allergies, food sensitivities, and digestive distress, including gluten, dairy, eggs, soy, corn, sugar, refined carbohydrates, caffeine (coffee, tea, soda), processed foods and alcohol.

If you follow a simple, whole foods-based cleanse—one that omits common trigger foods—you will be eating less food overall (in terms of volume), but more nutrient-dense foods. You are also less likely to experience intense hunger and/or symptoms of low blood sugar that can accompany a detox (see below), especially if you are doing a detox for the first time; if you are a fasting neophyte; or, if you have blood sugar issues, like hypoglycemia.

The goal of a detox is to facilitate the release of toxins from fat cells and to enhance the body’s detoxification pathways, particularly the liver, the main organ of detoxification, located just beneath your right rib cage. 

Think of a detox as a next-level cleanse. It is deeper and more intense. A detox is typically more restrictive than a cleanse. A detox can involve one or more of the following elements: some form of fasting (e.g., extended intermittent fasting, water fast); a liquids-only intake (e.g., juicing, Master Cleanse, vegetable or bone broth); therapeutic sweating; detox-supportive supplements and/or teas; colonic irrigation and/or enemas.

Word of caution: If you are pregnant or breast-feeding, you should NOT do a detox (as described above). 

Most environmental toxins are fat-soluble, which means that toxins are stored in our fat cells. During a detox, toxins are knocked loose from their fat storage cells and released into the bloodstream, where they are carried to the liver, then filtered out of the body. Since blood passes through the placenta and provides nutrients to your breast milk (essentially, all fat), a flood of toxins released during a detox could potentially be transferred from mother to baby through the placenta or through breast milk.

Is a cleanse or detox really necessary?

Conventional medicine often poo-poos the notion of cleansing or detoxing, the argument being that our bodies are well-equipped to eliminate toxins on their own.

It is true that our bodies are ingeniously designed to handle day-to-day detoxification.

However…we are no longer eating, hydrating, moving, sleeping or communing the same way that our ancestors did—as evidenced by the current obesity epidemic with 73.6% of America adults (aged 20 and over) now overweight, of whom 42% are obese (1).

Unlike our ancestors, we also live in a world (over)saturated with chemicals.

For example, within a mere 25-year period—between 1970 and 1995—the volume of synthetic chemicals that were produced in the U.S. tripled from about 50 million tons to approximately 150 million tons (2)! Of course, it is much more today.

As of 2018, there were over 86,000 chemicals available for commercial production and use in the U.S.—with an estimated 40,655 chemicals in commerce (3).

In our daily life, these chemicals pummel us from all sides.

• Inhale. The air we breathe. This includes—but is not limited to—the following, carbon monoxide (e.g., automobile emissions); ozone (e.g., VOCs from industrial emissions gasoline vapors, etc.); particulate matter (e.g., the 2023 Canadian and 2025 L.A. wildfires); and geoengineering, a.k.a. toxic chemical aerosol trails in the sky (4, 5).

• Absorb. The products we knowingly—or unknowingly—put ON our bodies. This includes make-up, anti-perspirant, soap, shampoo, moisturizers and other personal care products, tattoos, perfume/cologne, among others (6). If we play or walk barefoot on public grass, we may inadvertently absorb herbicides, like Round-up (deemed a probable carcinogen by the International Agency for Research on Cancer), which is sprayed in many public parks, trails and playgrounds, as well as golf courses (7).

• Ingest.  What we eat and drink significantly affects how efficiently—or not—our bodies are able to eliminate toxins. What we consume—including pesticide-sprayed produce, factory farmed meats, farm-raised fish, processed foods, fast foods, restaurant/convenience-based foods, commercial snack foods (e.g., chips, cookies, crackers), highly refined seed oils, high sugar foods, alcohol, cigarette smoke, vaping, and all medications—contribute to the body’s cumulative toxic burden.

Unfortunately, modern Americans are inflamed… Remember: Toxins are stored in our body fat. These toxins create inflammation in the body that can negatively affect metabolic health, contributing to insulin resistance, diabetes and/or overweight/obesity (8). Accumulated toxins in the body can also stoke other chronic inflammatory states, including rheumatoid arthritis, heart disease, infertility, Alzheimer’s and cancer (9).

I would argue that…

…intentional cleansing on a regular basis is essential for optimal health. 

For me, personally, mindful detoxification through my food choices and lifestyle practices is a way of life—it is not a fad, a quick fix way to lose weight, or a temporary intervention.

That said…even a short-term cleanse can help reduce the body burden from our daily overexposure to environmental toxins, including pesticides, GMOs (genetic modified organisms), xenoestrogens, plastics, medications, pharmaceutical injections, heavy metals (via our food, water, air, pharmaceutical drugs, cigarettes and vaping) as well as a myriad of synthetic chemicals in our personal care and household products (10, 11).

Keep in mind: many chemicals are considered endocrine-disrupting chemicals (EDCs), meaning that they interfere with our natural hormone balance and function. Exposure to EDCs can contribute to health problems, including fertility issues, overweight/obesity, Type 2 diabetes, cancer and autoimmune disease (12, 13).

Xenoestrogens, in particular, are problematic. Xenoestrogens (e.g, bisphenol A, synthetic fragrance) are man-made chemicals that act like estrogen in the body. Chronic xenoestrogen exposure can create a state of estrogen dominance in both women and men. Xenoestrogens are linked to reproductive dysfunction, which can affect fertility, pregnancy, and fetal development in women and can result in low sperm count or poor sperm quality in men. Being in a chronically estrogen dominant state is also associated with an increased risk of hormone-dependent cancers, like breast cancer, as well as ovarian and uterine cancers. Here is a list of common everyday sources of xenoestrogens.

Signs that indicate it’s time for a cleanse…

How does toxicity manifest in the body?

Signs that your body may be overwhelmed by toxins and will likely benefit from a cleanse:

• • Fatigue / Exhaustion.
  • Tired, but wired.
  • Weight gain and/or redistribution of weight caused by chronic xenoestrogen exposure. In women, this can manifest as carrying more weight around the hips, buttocks and thighs; and, in men, think “man breasts” and more fat deposition around a man’s hips.
  • Depression.
  • Anxiety.
  • Brain fog.
  • Mood imbalances, including irritability and quick to anger.
  • Headaches.
  • Food sensitivities or intolerances.
  • Seasonal allergies.
  • High blood pressure.
  • Muscle aches.
  • Joint pain.
  • Frequent colds.
  • Sleep issues: Problems falling or staying asleep; poor sleep.
  • Digestive distress: constipation, bloating and gas (flatulence).
  • Persistent skin conditions: acne, itchy skin, rashes, rosacea.
  • Hormonal imbalances and fertility issues.
  • Intolerance to fragrance.
  • Multiple chemical sensitivities.

Understanding your organs of detoxification

One of the main purposes of a cleanse is to support our organs of detoxification. These include the following…and I’ve included tips on how to best support each:

–Liver (Cleansing site for all toxins and converts harmful substances to excretable forms). One of the hardest-working organs in your body, the liver helps support metabolism, immunity, digestion, and vitamin storage, especially Vitamin A and iron (14). The liver is a primary organ of detoxification. In addition to cleansing your blood, the liver is responsible for filtering out toxins, like alcohol, medications, and other harmful substances, from your body. Acting like a “transformer”, your liver converts harmful fat-loving substances to a water-soluble form for eventual excretion (15).

How to support: Remove inflammatory foods, such as processed foods, refined carbohydrates, processed oils, high sugar foods. Abstain from alcohol. Include cruciferous vegetables (e.g., broccoli, cabbage, arugula, bok choy), which support the liver’s ability to clear chemicals from the body. Eat dandelion greens or drink dandelion root tea to help detoxify the liver. Consider supplementing with milk thistle, which aids the liver in eliminating toxins, and/or turmeric, which supports healthy liver tissue.

–Kidneys (Urine). The kidneys are an extension of detoxification that takes place in the liver. Like a sieve, the kidneys filter your blood, keeping it free of waste products and excess fluid. Your kidneys are responsible for processing and separating out byproducts your body makes naturally (e.g., acid, urea, metabolic waste); heavy metals (e.g., mercury, lead) that you may ingest; and any medications you take into what eventually becomes urine (16).

How to support: Hydrate well with clean, filtered water. No water filter? Try drinking water from glass bottles (versus plastic).

–Skin (Sweat).  Your skin helps detoxify your body through sweat.  Working up a good sweat has been an age-old practice of cleansing or “purifying” the body in many native cultures around the world. Studies suggest that sweating—by way of heat or exercise—can help eliminate heavy metals, such as arsenic, cadmium, lead and mercury (17, 18). Sweating can also help release hormone-disrupting chemicals from the body, like Bisphenol-A, also known as BPA (an industrial chemical and xenoestrogen used to manufacture polycarbonate plastics for a wide variety of consumer products) and some PCBs, or polychlorinated biphenyls, man-made organic chemicals that have been linked to adverse health effects, including cancer (19, 20, 21).

How to support: Sauna. Steam. Vigorous exercise.

–Colon (Poop). The large intestine comprises most of your colon. Its detoxification role involves reabsorbing water from waste material; storing solid waste; then, moving waste material toward the rectum, where it is eliminated via stool (22). Regular elimination of solid waste (poop) ensures that toxins are not recirculated in the bloodstream.

How to support: Increase fiber intake; in particular, dark leafy greens. If you have digestive issues, try eating cooked leafy greens (versus raw greens, like salads). Or, try blended greens—raw or cooked—in a smoothie or warm “soup”. Other high fiber, antioxidant-rich foods include low-sugar fruits (berries), seeds (hemp, flax, chia) and nuts (not recommended if you have digestive issues). If you include animal protein, eat a smaller portion (3-4 oz.), stick with mostly fish and lean cuts of poultry, and choose high-quality—meaning organic, grass-fed and grass-finished meats, or wild-caught, low mercury fish.

–Lungs (Breath). The primary organ of the respiratory system, your lungs transport oxygen throughout your body. The lungs play an important role in detoxification by filtering out carbon dioxide, allergens and airborne toxins.

How to support: Engage in mindful deep breathing: Inhale 4 counts; hold 4 counts; exhale 4 counts. Avoid mucous-producing dairy foods. Avoid foods to which you are intolerant as this stimulates mucous production.

–Lymph (Internal watery fluid). A watery fluid that flows throughout the body, lymph delivers proteins and nutrients to your blood. Lymph plays a role in detoxification by helping dispose of cellular debris, such as viruses, bacteria and cancer cells. Your liver and digestive system produce 80% of your lymph (23).

How to support: Move your body every day. (p.s. A sedentary lifestyle promotes swelling, a common symptom of lymphedema, where lymph fluid is blocked and begins building up in nearby soft tissue.). Dry skin brush: use a natural stiff bristle brush to brush your skin in a circular motion from your feet to your heart, then from your neck to your heart. Get a massage or do a self-massage.

FOR MORE SPRING CLEANSE TIPS…Don’t miss my interview with Ashala Yardley! CLICK HERE FOR VIDEO.

Sources

1  CDC/National Center for Health Statistics. Obesity and Overweight. Jan. 5, 2023.

2   Roundtable on Environmental Health Sciences, Research, and Medicine; Board on Population Health and Public Health Practice; Institute of Medicine. Identifying and Reducing Environmental Health Risks of Chemicals in Our Society: Workshop Summary. Washington (DC): National Academies Press (US); 2014 Oct 2. 2, The Challenge: Chemicals in Today’s Society.

3  Environmental Protection Agency (EPA). EPA Releases First Major Update to Chemicals List in 40 Years. Feb. 19, 2019.

4  Nathanson, Jerry A. “Air Pollution.” Brittanica. May 17, 2025.

5  Herndon, J.. (2015). Aluminum poisoning of humanity and Earth’s biota by clandestine geoengineering activity: Implications for India. Current Science. 108. 2173-2177.

6  Negi S, Bala L, Shukla S, Chopra D. Tattoo inks are toxicological risks to human health: A systematic review of their ingredients, fate inside skin, toxicity due to polycyclic aromatic hydrocarbons, primary aromatic amines, metals, and overview of regulatory frameworks. Toxicol Ind Health. 2022 Jul;38(7):417-434.

7  International Agency for Research on Cancer (WHO). “IARC Monograph on Glyphosate.”  IARC WHO Int.

8  Jackson E, Shoemaker R, Larian N, Cassis L. Adipose Tissue as a Site of Toxin Accumulation. Compr Physiol. 2017 Sep 12;7(4):1085-1135. doi: 10.1002/cphy.c160038. Erratum in: Compr Physiol. 2018 Jun 18;8(3):1251.

9  Parke DV, Parke AL. Chemical-induced inflammation and inflammatory diseases. Int J Occup Med Environ Health. 1996;9(3):211-7.

10  Nessa F, Khan SA, Abu Shawish KY. Lead, Cadmium and Nickel Contents of Some Medicinal Agents. Indian J Pharm Sci. 2016 Jan-Feb;78(1):111-9

11  Broadfoot, M. E-cigarettes expose users to toxic metal such as arsenic, lead. National Institute of Environmental Health Sciences. Feb. 2022.

12  Paterni I, Granchi C, Minutolo F. Risks and benefits related to alimentary exposure to xenoestrogens. Crit Rev Food Sci Nutr. 2017 Nov 2;57(16):3384-3404.

13  Comhaire, Frank H. and Decleer, Wim A.E.  Chapter 8 – The Effects of Environmental Hormone Disrupters on Fertility, and a Strategy to Reverse their Impact, Editor(s): Ronald Ross Watson, Handbook of Fertility, Academic Press, 2015, Pages 89-97.

14  Kalra A, Yetiskul E, Wehrle CJ, et al. Physiology, Liver. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan.

15  Grant DM. Detoxification pathways in the liver. J Inherit Metab Dis. 1991;14(4):421-30.

16  National Kidney Foundation. How Your Kidneys Work.

17  Sears ME, Kerr KJ, Bray RI. Arsenic, cadmium, lead, and mercury in sweat: a systematic review. J Environ Public Health. 2012; 2012:184745.

18   Sheng J, Qiu W, Xu B, Xu H, Tang C. Monitoring of heavy metal levels in the major rivers and in residents’ blood in Zhenjiang City, China, and assessment of heavy metal elimination via urine and sweat in humans. Environ Sci Pollut Res Int. 2016 Jun;23(11):11034-11045

19  Yaghoobi, Bianca. “The Original ‘Forever Chemicals’.” UC Davis Biotechnology Program. 3 March, 2021.

20  Genuis SJ, Beesoon S, Birkholz D, Lobo RA. Human excretion of bisphenol A: blood, urine, and sweat (BUS) study. J Environ Public Health. 2012; 2012:185731.

21  Genuis, S. J., Beesoon, S., Birkholz, D. “Biomonitoring and Elimination of Perfluorinated Compounds and Polycholorinated Biphenyls through Perspiration, Blood, Urine, and Sweat Study”, International Scholarly Research Notices, vol. 2013, Article ID 483832, 7 pages, 2013.

22  Kahai P, Mandiga P, Wehrle CJ, et al. “Anatomy, Abdomen and Pelvis: Large Intestine.” [Updated 2023 Aug 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-.

23  Cleveland Clinic, Lymph. 8/22/23.

I was too. I began my detoxification journey in 2012… And, yes, it is a process, one choice at a time. That’s how I know that making even the smallest shift towards organic food choices can contribute to the detoxification process and improve health. Like choosing Purity Coffee, a “beyond organic” coffee—whether you drink it daily, weekly or occasionally.

If you want to uplevel the quality of your coffee, apply the discount code PURECOFFEE20 at Checkout to get 20% off your first order HERE.

Why It Matters: “Beyond Organic” vs. Conventionally Grown Coffee

As I discussed in my previous coffee reset post, the main difference between conventionally grown vs. organic coffee is the use (or non-use) of chemicals.

Conventionally farmed coffee crops are grown with synthetic fertilizers and heavily sprayed with pesticides. Synthetic herbicides, like glyphosate (a.k.a. Roundup) are used to control weeds and maximize yield. Studies have linked glyphosate exposure—even at low doses—to various health problems, including cancer, fertility and reproductive problems, liver disease, kidney disease, respiratory issues, intestinal dysbiosis (e.g., IBD, IBS, Crohn’s, etc.), neurotoxicity (e.g., ALS, cognitive issues) and mood imbalances, like, anxiety and depression (1).

If you drink coffee…choosing organic coffee is a great start because you are making a choice to lower the everyday chemical assault on your body. Unfortunately, even organic coffee can be susceptible to mold, mycotoxins and other contaminants, which can be problematic for those who are sensitive. I discussed this in my previous post.

The Health Benefits of Beyond Organic Coffee

This is why I drink—and advocate for—Purity Coffee…because its quality is “beyond organic”. Through independent third-party testing, Purity verifies that their coffee is not only free of pesticides, but also free of mold, mycotoxins and other contaminants. And, most importantly, it tastes delicious!

By drinking beyond organic coffee, you will:

1.  Have less exposure to pesticides and other chemicals (as discussed above).

2.  Enjoy a healthy dose of polyphenols, in particular, chlorogenic acid, or CGA.

One of the most bioactive and functional polyphenols in the human diet, CGA is a natural compound with antioxidant properties that helps neutralize free radicals and protect cells from oxidative damage, such as ultraviolet radiation and air pollution (2).

Coffee is a major dietary source of chlorogenic acid.

Studies have linked CGA to having a protective effect on the central nervous system, the heart, gastrointestinal tract, kidneys and liver; it may also have anti-cancer effects. Studies suggest that CGA can positively impact lipids metabolism; for example, lowering LDL (“bad”) cholesterol and/or lowering triglycerides (3).

3.  Consume more antioxidants.

Coffee is one of the best sources of bioactive compounds, such as flavonoids and phenolic acids, especially if organic.

A 2020 study published in the journal Antioxidants (Basel) found that organic coffee had a higher antioxidant status than conventionally grown coffee; in particular, organic medium-roasted beans produced the highest amount of antioxidants—compared to coffee brewed with light- or dark-roasted beans (4).

4.  Ingest an unexpected source of minerals and micronutrients.

Thanks to a Standard American Diet high in refined carbohydrates and ultra-processed foods, most Americans are mineral deficient.

Surprisingly, organic coffee can be a source of minerals, including sodium, potassium, calcium, magnesium and phosphorus. Purity coffee also contains trace amounts of copper, zinc and iron. The amount of minerals in coffee varies, depending on country of origin, soil type, environmental conditions, processing, roasting and brewing method, time and pressure (5).

Trigonelline (TRG) is a beneficial nitrogenous compound in coffee that is also found in pumpkin seeds and moringa (used in traditional plant-based medicine).

As an antioxidant, TRG has been linked with having anti-cancer and cholesterol lowering effects. Researchers found that TRG exerted an anti-diabetic effect by lowering blood sugar in rats with diabetes (6).

5.  Enjoy a boost in “clean” energy.

We automatically associate coffee = caffeine = ENERGY. However, if you are caffeine-sensitive (as I am), drinking coffee can leave you feeling jittery, anxious, prone to being “hangry” and disrupt sleep. However, I can attest that when I occasionally have my single espresso with Purity “Ease” (organic dark roast), I do not experience any type of caffeine crash-and-burn or interference with sleep. I attribute this to Purity’s clean sourcing and roasting process (e.g., it is not over-roasted as many conventional coffees are) and that it is toxin-free on all fronts.

6.  Experience improved cognitive function.

Studies suggest that regular coffee consumption may have neuroprotective effects and improve focus and attention. This has been largely attributed to chlorogenic acids (CGA), polyphenols that are abundant in coffee (7).

Caffeine in coffee, on the other hand, can temporarily boost mood and alertness (8).

As a high quality, organic, toxin-free coffee, Purity is chockfull of beneficial anti-inflammatory, anti-cancer and anti-diabetic compounds—all of which translate into an aromatic, smooth, flavorful and rich-tasting TREAT!

If you want to enjoy a healthier coffee experience, I am happy to be able to offer you an exclusive 20% discount on your first order. Click HERE and enter the discount code PURECOFFEE20 at Checkout.

Sources

1  Malkan, Stacy. “Glyphosate: Cancer and other health concerns.”  U.S. Right to Know. 13 August 2024.

2  Pandey KB, Rizvi SI. Plant polyphenols as dietary antioxidants in human health and disease. Oxidative Medicine and Cellular Longevity. 2009 Nov-Dec;2(5):270-8.

3  Meng S, Cao J, Feng Q, Peng J, Hu Y. Roles of chlorogenic Acid on regulating glucose and lipids metabolism: a review. Evid Based Complement Alternat Med. 2013;2013:801457.

4  Górecki M, Hallmann E. The Antioxidant Content of Coffee and Its In Vitro Activity as an Effect of Its Production Method and Roasting and Brewing Time. Antioxidants (Basel). 2020 Apr 10;9(4):308.

5  Olechno E, Puścion-Jakubik A, Socha K, Zujko ME. Coffee Brews: Are They a Source of Macroelements in Human Nutrition? Foods. 2021 Jun 9;10(6):1328.

6  Nuhu AA. Bioactive micronutrients in coffee: recent analytical approaches for characterization and quantification. ISRN Nutr. 2014 Jan. 22; 2014:384230.

7  Shukitt-Hale B, Miller MG, Chu YF, Lyle BJ, Joseph JA. Coffee, but not caffeine, has positive effects on cognition and psychomotor behavior in aging. Age (Dordr). 2013 Dec;35(6):2183-92.

8  Institute of Medicine (US) Committee on Military Nutrition Research; Marriott BM, editor. Food Components to Enhance Performance: An Evaluation of Potential Performance-Enhancing Food Components for Operational Rations. Washington (DC): National Academies Press (US); 1994. 20, Effects of Caffeine on Cognitive Performance, Mood, and Alertness in Sleep-Deprived Humans.

I get it.

Having lived in New York City my entire adult life, I understand how easy it is NOT to cook in a city with thousands upon thousands of restaurants, eateries, food carts, etc.—especially after a long day at work or if you plan on working into the night.

You want food that is tasty, comforting and quick.

For years, my husband and I ate just this way. We loved the convenience of eating anytime, anywhere. Because of our schedules, we often ate dinner out at local neighborhood restaurants up to 5x / week (sometimes more). Occasionally, we ordered takeout. After the 2008 financial crash, however, we decided to prioritize preparing and eating home-cooked meals.

It made a huge (positive) difference. And not just financially. Once we began eating more whole foods-based, home-cooked meals, we noticed that the bodily reactions we had assumed were “normal” after eating out—for example, digestive distress, especially bloating; blood sugar crashes; brain fog; fatigue; and lethargy—disappeared. Over time, our idea of “tasty, comforting and quick” has evolved to mean easy-to-make home-cooked meals.

Click here to read about the Benefits of Eating Whole Foods.

During and after COVID, when working-from-home became the norm, I assumed that more people would be motivated to cook at home.

I was wrong. Very wrong.

Instead, more people than ever consume ultra-processed foods and/or other convenience-based foods. Since COVID, online ordering platforms, like Uber Eats, Door Dash and GrubHub, have also flourished (1). People are also eating out again.

What Are Ultra-Processed Foods?

 In a commentary published in the American Journal of Medicine, physicians from Florida Atlantic University’s Schmidt College of Medicine deemed ultra-processed foods the new ‘silent’ killer as these engineered foods have been implicated in many chronic health conditions.

“Hundreds of novel ingredients never encountered by human physiology are now found in nearly 60 percent of the average adult’s diet and nearly 70 percent of children’s diets in the U.S.” (2) 

Ultra-processed foods take “processed foods” to the next level.

Processed foods typically alter whole foods with “processed ingredients”, such as sugar, fat, oil and/or salt, to preserve whole foods. For example, “processed foods” include cheese, canned beans, jams, pickles, canned fruit and cultured vegetables. Processed foods are altered in a way that you could potentially replicate in your own home kitchen. For example, I have made and canned my own applesauce.

On the other hand…

Ultra-processed foods are industrially manufactured, ready-to-eat “formulations” that are made mostly from substances extracted from whole foods, including sugars, oils and fats, proteins, starches and fiber (3, 4).

These substances are obtained from high-yield plant foods like corn, wheat, soy or beets—crops also known to be GMO (genetically modified organisms). Substances in ultra-processed foods are also obtained from pureeing or grinding animal carcasses, usually from intensive livestock farming. (Think factory farming. You can bet your bottom dollar that humanely raised, grass-fed, grass-finished livestock is not being used!) (5).

Some of these substances undergo further chemical modifications, like hydrolysis or hydrogenation. Then…unmodified and modified food substances are assembled—with little if any whole food—using industrial techniques, like extrusion, molding and pre-frying. Artificial colors, flavors, emulsifiers and other additives are added to make the final product hyper-palatable (6). Mmmmm!

The final product is served up in a pretty package. And that packaging is usually made with synthetic materials (7).

What foods are considered “ultra-processed”?

Essentially any “instant”, ready-to-heat, or ready-to-eat foods. These “foods” are highly manipulated to be hyper-palatable and to have a long shelf-life. Examples include (8):

–Instant canned soups
–Ready-made sauces, gravies, dressings
–French fries
–Instant or pre-made potato products
–Dry-mix desserts
–Snack foods: sweet and savory
–Granola bars
–Protein bars
–Sodas
–Sweetened beverages
–Fruit drinks
–Presweetened tea and coffee
–Energy drinks
–Dairy-based drinks<
–Flavored and/or sweetened yogurt
–“Meatless” patties or veggie burgers
–Dry cake and pancake mixes<
–Store-bought breads or bread products
–Most breakfast cereals
–Frozen treats: ice cream, frozen yogurt, etc.

Restaurants, whether it’s a local eatery, chain restaurant, fast food or fast casual, are also a source of ultra-processed foods. For example, food is often sauteed or fried with highly inflammatory seed oils and ultra-processed foods / substances may be incorporated in sauces, dressings, condiments or a “meatless” menu item.

“To go” restaurant packaging, whether it’s Arby’s, Chick-fil-A or Sweetgreen’s, is also a source of “forever chemicals”, like PFAS, or per- and polyfluoroalkyl substances, man-made chemicals that have been linked with increased risk of cancer, liver damage, obesity, fertility issues and neurological effects, among other health problems associated with exposure (9).

An Inconvenient Truth

When it comes to our food choices, we are a culture that tends to crave comfort. Usually, this means that we let someone else do the “cooking”, whether it’s a multinational corporation (e.g., Nestle owns Lean Cuisine and Stouffer’s frozen meals; ConAgra owns Gardein, which makes “plant-based, meatless food items”), restaurants, chain eateries, fast food joints or our favorite online ordering app.

An “easy” meal may hit the spot in the moment, but, ultimately, we pay the price for this “convenience” in terms of our health. All ultra-processed foods, as well as any meal that you eat out or order in, typically contains various elements of the following:

–Added sugars
–Excess sodium
–Unhealthy fats
–Refined carbohydrates
–Emulsifiers
–Thickeners
–Preservatives
–Artificial additives
–Artificial coloring
–Toxic seed oils: Canola, peanut, soybean, cottonseed, corn, sunflower, safflower, grapeseed; be wary of any oil labeled “vegetable oil”.

A study published by the American Journal of Clinical Nutrition revealed that the consumption of ultra-processed foods has increased over the last 20 years across all demographic segments—regardless of income. The average American diet has shifted towards more ultra-processed foods.

What the research shows…

–Higher consumption of ultra-processed foods is associated with heart disease and deemed a “key driver” of the US obesity epidemic (10).

–Higher consumption of ultra-processed foods is associated with higher cancer risk and cancer deaths in those without a history of cancer (11).

–In a newly published study, researchers found that higher consumption of ultra-processed foods among participants, who were diagnosed with cancer (and had a history of cancer), was associated with higher risk of death (12).

–Higher consumption of ultra-processed foods is linked with adverse effects on gut health, including inflammatory bowel disease (IBD), irritable bowel syndrome (IBS) and colorectal cancer (13).

–Increased ultra-processed food consumption is associated with nutrient deficiencies, including significantly reduced vitamin, mineral and fiber intake vs. higher intake of sugars and unhealthy fats (14).

–Greater consumption of ultra-processed foods is associated with increased depression and anxiety (15).

What You Can Do

As a functional health coach, I believe the body has an amazing capacity to heal and to regenerate. In fact, I have seen this time and again with many of my clients.

What you can do to support your body:

1. Choose whole foods. You can take one small step at a time towards making better food choices. Mindfulness is key. Pay attention: what whole, unprocessed food choices are you making right now? None? Once a day or once a week? Seasonal produce is abundant right now, and it is a perfect time, for example, to be mindful of eating more fresh vegetables.

Click here to read about the Benefits of Eating Seasonal Whole Foods with tips on how you can start.

2,  Reduce inflammation. Do a whole foods-based cleanse. My DIY 7-day cleanse is now on sale for $17 through Sunday, June 30, 2024 and features 50+ anti-inflammatory recipes.

3.  Consider curcumin. Curcumin, the most active ingredient in turmeric, has powerful anti-inflammatory and antioxidant effects. It can help potentially lower inflammation. If you are trying to eat more whole foods, curcumin can help support the liver, GI tract, cholesterol metabolism and blood sugar. I like this brand because it is well absorbed.

4. Get support. Feeling overwhelmed or confused about how to start making better food choices? Click here to schedule a FREE 15-minute Discovery phone consultation with me to see how I can best support you.

Sources

1  Touch Bistro. The State of Restaurants in 2024.

2    Science Daily. “Could Ultra-processed foods be the new ‘silent’ killer? Florida Atlantic University. Feb. 20, 2024.

3, 8, 10  Juul, F. et al. “Ultra-processed food consumption among US adults from 2001 to 2018”. The American Journal of Clinical Nutrition. Vol. 115, Issue 1, pp. 211-221. Jan 2022.

4, 5, 6, 7 Monteiro CA, Cannon G, Levy RB, Moubarac JC, Louzada ML, Rauber F, Khandpur N, Cediel G, Neri D, Martinez-Steele E, Baraldi LG, Jaime PC. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019 Apr;22(5):936-941.

9  Kevin Loria. “Dangerous PFAS Chemicals Are in Your Food Packaging.” Consumer Reports. March 24, 2022.

11, 12  Zhoo Y, Wang Q, Chen W, Li J, Song X, Ni Y, Zhui S, Zhang Z, Nie S, Lui L. Associations of ultra-processed food consumption with mortality among participants with a history of cancer: a prospective cohort analysis. The American Journal of Clinical Nutrition. June 26, 2024.

13  Whelan K, Bancil AS, Lindsay JO, Chassaing B. Ultra-processed foods and food additives in gut health and disease. Nat Rev Gastroenterol Hepatol. 2024 Jun;21(6):406-427.

14  Martini D, Godos J, Bonaccio M, Vitaglione P, Grosso G. Ultra-Processed Foods and Nutritional Dietary Profile: A Meta-Analysis of Nationally Representative Samples. Nutrients. 2021 Sep 27;13(10):3390.

15  Lane MM, Gamage E, Travica N, Dissanayaka T, Ashtree DN, Gauci S, Lotfaliany M, O’Neil A, Jacka FN, Marx W. Ultra-Processed Food Consumption and Mental Health: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients. 2022 Jun 21;14(13):2568.

]]> https://thenourishedepicurean.com/ultra-processed-foods-and-your-health/feed/ 0 13567 https://thenourishedepicurean.com/the-benefits-of-eating-seasonal-whole-foods/ https://thenourishedepicurean.com/the-benefits-of-eating-seasonal-whole-foods/#respond Sun, 16 Jun 2024 03:38:23 +0000 https://thenourishedepicurean.com/?p=13529 June is a beautiful time of year…

What are three things that you can do to improve your health RIGHT NOW?

If you guessed any of the following…you are right!

• Eat whole (unprocessed) foods.
• Buy fresh, seasonal, locally grown and/or organic food.
• Cook meals at home.

Tis the season to enjoy the delicious bounty on offer at your local farmers’ market or farm stand / market. Or, if you don’t have easy access to a farmers’ market, you can spend more time shopping the outer perimeter of the grocery store, where whole foods, such as unprocessed produce and meats, are located.

Eating whole foods is also the easiest—and most pleasurable way—to jumpstart weight loss, a top-of-mind health goal for virtually every client with whom I have ever worked.

What many people fail to realize is that weight gain is often symptom of an underlying imbalance in the body. Being overweight or obese is indicative of chronic inflammation and metabolic dysfunction (1, 2). The root cause of chronic, low-grade inflammation can be attributed to any one—or a combination of—the following: hormonal imbalances; medications (e.g., oral or inhaled corticosteroids, NSAIDs, like aspirin, ibuprofen, naproxen, statins and anti-depressants, among others); chronic stress; hidden infections; unresolved trauma; high exposure to toxins; sleep deficiency; nutrient deficiencies, and/or other factors.

The Benefits of Eating Whole Foods

Eating whole foods, choosing to buy seasonal, local and/or organic produce and cooking your own meals are the most overlooked and undervalued ways to improve overall health, whether…

• You want to avoid, manage or recover from heart disease.
• You want to prevent or manage diabetes.
• You have an autoimmune disease, allergies or asthma.
• You are COVID vaccine-injured, which frequently manifests as cardiovascular, neurological and/or autoimmune issues (3, 4, 5, 6, 7).
• You are navigating recovery from cancer, a neurological disorder or a respiratory condition.
• You are experiencing a hormonal imbalance(s); for example, thyroid disease, adrenal exhaustion, estrogen dominance, PCOS and/or in hormonal transition (e.g., post-partum, perimenopause and menopause for women; low testosterone or andropause for men).
• You want to improve your mental health (e.g., decrease anxiety, depression or better manage ADHD).

In an age of one-click convenience and instant gratification, it is easy to forget that food is medicine. Eating whole foods mindfully—on a regular basis—can dramatically shift your health (for the better) and mitigate uncomfortable physical symptoms. By choosing to eat whole foods, you:

• Consume unprocessed foods that are rich in nutrients.
• Naturally reduce added sugar and refined sugar intake.
• Help lower inflammation, which is at the root of many chronic diseases and conditions, including overweight/obesity, acne, arthritis and Type 2 diabetes.
• Eat more fiber, which helps stabilize blood sugar.
• Reduce your triglycerides, a type of “bad” cholesterol that increases risk of heart disease, stroke, hypertension and obesity.
• Protect your heart health. Heart disease is the #1 killer of men and women.
• Save money! Paying for medications to manage diabetes, obesity and other chronic health conditions is costly in the long run.
• Promote better gut health. Your gut is home to your 80% of your immune system.
• Can tame intense cravings for sugar once your palate adjusts to eating whole foods on a regular basis.

The Price of Food

Perhaps, the thought of eating whole foods is triggering because you’re thinking, “I can’t afford to eat whole foods!”

From gasoline to eggs, Americans have felt the pinch of inflation the last few years. This is true. And, yes, overall, food prices have increased. But, if we’re talking about affordability, let’s break this down a little bit more…

According to the US Department of Agriculture’s food price outlook (8):

• In 2023, food prices grew 5.8 percent, higher than most other consumption categories, including housing and transportation.
• That said, in 2023, food at home (meals prepared at home) prices rose 5.0 percent compared to a 7% increase in eating food away-from-home (e.g., restaurants, takeaway, delivery).

Compared to 2023, food prices in 2024 are forecasted to increase at a lower rate by 1.3%. However…

Food-at-home prices are expected to decrease to 0.4% while food-away-from home (e.g., restaurants, takeout, delivery) prices are forecast to increase 4.7%.

So, yes, eating more home-cooked meals will save you money on overall food costs.

In 2024, prices for the following food categories are expected to increase by the following percentages (9):

• • Sugar and sweets: 5.8% increase

  • Fats and oils: 4.7% increase

  • Eggs: up to 4.7% increase

  • Cereal and bakery products: 1.3% increase

Interestingly, while beef and veal prices are forecast to increase up to 2.7%, fish and seafood prices are expected to drop by 1.7%.

Like New York state’s cigarette tax (the highest in the nation at $6.85 for a pack of 20 cigarettes), the positive upside of higher processed food prices is that it may provide impetus to making more thoughtful, whole food-based choices (10)

Besides, eating whole foods, especially if seasonal, local and/or organic:

• Tastes better
• Provides more nutrients than foods shipped from across the country or imported from other countries
• Is more satisfying and nourishing for your body
• Is an easy way to support your local farmer and community

How You Can Start Eating More Whole Foods

Some easy ways to incorporate more whole food-based choices:

1.  Learn what foods are local and seasonal in your area:  use this state-by-state guide.

2.   Choose local, seasonal foods that you like and enjoy.

For example, I live in New York state, and I count myself fortunate to be able to enjoy the seasonal produce that is available at my favorite farm market right now, including: arugula, zucchini, asparagus, spinach, broccoli, radishes, mixed baby lettuces, green onions, asparagus and beets.

3.   Eat whole foods raw, out-of-hand, or blended.

For example, a fresh arugula or spinach salad with a mustard-shallot vinaigrette; slice fresh green onions (scallions) into thin rounds and sprinkle over poached fish or chicken drizzled with sesame or olive oil; or a bowl of organic and local sliced strawberries sprinkled with 1-2 teaspoons of raw cacao nibs.

4.   Steam, roast or braise fresh produce, especially helpful if you experience digestive issues.This time of year, my favorite easy-to-make recipes include the following.  Click on the food photos below for quick and easy-to-make whole food recipes.

5.   Eat in a relaxed state. No multi-tasking. Avoid eating in front of your laptop or iPad. Chew and enjoy!

Roasted Beets with Fresh Mint Pesto

Simple Green Salad

Roasted Asparagus

Steamed Red Potatoes

Zucchini Noodles (Zoodles)

Strawberry Delight

Sources

1   Ellulu MS, Patimah I, Khaza’ai H, Rahmat A, Abed Y. Obesity and inflammation: the linking mechanism and the complications. Arch Med Sci. 2017 Jun;13(4):851-863.

2   Lee YS, Olefsky J. Chronic tissue inflammation and metabolic disease. Genes Dev. 2021 Mar 1;35(5-6):307-328.

3   Peter A. McCullough, MD, MPH. Courageous Discourse. Vaccine mRNA Found in Human Myocardium. Oct. 1, 2023.

4   Peter A. McCullough, MD, MPH. Courageous Discourse. Cardiac Death and Arrest After COVID-19 Vaccination. Jan. 20, 2023.

5   Peter A. McCulough, MD, MPH. Courageous Discourse. Deep Venous Thrombosis of the Arm. Oct. 31, 2022.

6   Seneff S, Nigh G, Kyriakopoulos AM, McCullough PA. Innate immune suppression by SARS-CoV-2 mRNA vaccinations: The role of G-quadruplexes, exosomes, and MicroRNAs. Food Chem Toxicol. 2022 Jun; 164: 113008.

7   Guo M, Liu X, Chen X, Li Q. Insights into new-onset autoimmune diseases after COVID-19 vaccination. Autoimmun Rev. 2023 Jul; 22(7): 103340.

8, 9   Sweitzer, Megan. USDA Economic Research Service. 2024 USDA Agricultural Outlook Forum. USDA Food Price Outlook. Feb. 15, 2024.

10  Erb, Kelly Phillips. “New York State Cigarette Tax Just Went Up To $5.35 A Pack—The Highest in the Nation.” Forbes. Sept. 5, 2023.

Organic lettuces—whether red or green head lettuce, mixed baby lettuces, butter lettuce or romaine—are exactly what the body craves during the warmer months of the year.

Lettuce is a high-water (hence, hydrating) and high-fiber food that contains vitamins A, C and K, as well as hard-to-get minerals, like calcium, potassium and magnesium.

Eating organic lettuce, especially in-season, can help support heart health and bone health, improve digestion as well as your complexion, and help stabilize blood sugar. In fact, a 2021 study conducted on 16 healthy young men between the ages of 20 and 30, found that when participants consumed lettuce, specifically, with a moderately high-fat meal, they had lower blood sugar and insulin levels after the meal (1).

To reap maximum health benefits of eating lettuce greens, I recommend eating organic—as you are able—to minimize pesticide exposure. And—even if you buy lettuce that is marketed as “pre-washed” or “triple washed”—always take the time to wash your greens, ideally in filtered water with a splash of raw apple cider vinegar or white vinegar, then spin dry in a salad spinner.

Personally, I like to keep salads simple and quick-and-easy to make.

This is a simple salad that I eat at most meals. Right now, I am enjoying organic lettuces grown locally, which I buy from a nearby farm market. I do rotate my greens, depending on seasonal availability—whether it’s arugula, romaine, spinach, red leaf lettuce or green leaf lettuce.

I like to pair my greens with thinly sliced radishes for their crisp texture and peppery pungent bite, which contrasts nicely with the delicate sweetness of fresh organic lettuce greens. See recipe below.

Simple Green Salad

1 bag (or box) organic mixed lettuces OR 1 to 2 heads of fresh, organic lettuce (e.g., green leaf, red leaf or romaine)

2 to 3 organic medium red or purple radishes, root and tops discarded, washed well

If using head lettuce, chop roughly into bite-sized pieces. Rinse lettuce well in unfiltered water. Place in a salad spinner and spin dry.

Slice radishes into thin rounds. Add to greens. Make the mustard-shallot vinaigrette (see recipe below), add to greens and toss well.

Mustard-Shallot Vinaigrette

1 to 2 tablespoons minced shallots
1 teaspoon sugar-free Dijon mustard
1 tablespoon crumbled dried tarragon
3 tablespoons raw apple cider vinegar
4 tablespoons high quality extra-virgin olive oil

Place all above ingredients in an 8 ounce glass Pyrex measuring cup and whisk together well.

Sources

1   Shokraei S, Khandouzi N, Sina Z, Nasrollahzadeh J. The acute effect of incorporating lettuce or watercress into a moderately high-fat meal on postprandial lipid, glycemic response, and plasma inflammatory cytokines in healthy young men: a randomized crossover trial. Lipids Health Dis. 2021 Jul 15;20(1):66.

]]> https://thenourishedepicurean.com/simple-green-salad/feed/ 0 13513 https://thenourishedepicurean.com/strawberries-in-season/ https://thenourishedepicurean.com/strawberries-in-season/#respond Fri, 14 Jun 2024 22:10:57 +0000 https://thenourishedepicurean.com/?p=13486

There is nothing quite as exquisite as the heady fragrance, taste and mouthfeel of eating fresh, locally grown strawberries out-of-hand.

Unlike those big California-shipped strawberries (think Driscoll) at the supermarket, which have tasteless, airy middles, no aroma and no flavor, local strawberries in season have an incomparable taste and texture; they are ripe, yet firm, and juicy. Some are naturally sweet; others are slightly tart.

Local strawberry season is short. Here, in the Northeast, it’s up to early July—all the more reason to treasure the time they are available.

Strawberries are a rich source of Vitamin C, folate and potassium. One cup of sliced raw strawberries contains (1):

• 98 grams of Vitamin C
• 40 grams of folate
• 254 grams of potassium

Strawberries are high in water, a good source of fiber and relatively low in sugar, as well as a rich source of antioxidants that have anti-inflammatory and anti-cancer compounds, including anthocyanins (the pigment that gives strawberries its reddish hue) and ellagic acid (in the seeds and pulp of strawberries).

Even so, strawberries are not an “unlimited” food as they are a source of fructose (apx. 8 grams per cup) or fruit sugar. Fructose is metabolized in the liver, where it is converted to other sugars, like glucose and glycogen. Your liver can only efficiently process up to approximately 15 to 25 grams of fructose (from all sources) on a given day; any excess ends up being stored as fat.

It is also important to note that strawberries rank as the #1 food, containing the highest amount of pesticide residue, including chemicals linked to cancer and reproductive damage, on the Environmental Working Group’s 2024 Dirty Dozen Guide (2).

Yes, you will pay more for organic strawberries…but it’s well worth it for the 6 to 8 weeks local strawberries are at peak flavor.

Pleasure doesn’t get any easier than eating fresh local strawberries. I enjoy eating just-picked strawberries plain. Or, combined with some organic blueberries. When I periodically wean myself off of (over)eating dark chocolate, a bowl of fresh, sliced organic berries, topped with a generous sprinkle of organic raw cacao nibs, always hits the sweet spot.

Strawberry Delight

1 cup (apx. 5 strawberries) of sliced fresh, local and organic strawberries
1/3 cup organic blueberries
Optional: 2 teaspoons organic raw cacao nibs

Slice strawberries into a bowl. Add blueberries. Sprinkle raw cacao nibs over berries.

Enjoy!

 
 
 
Sources

1  FoodData Central. USDA. Strawberries, raw. April 2018.
2  Environmental Working Group. EWG’s Shopper’s Guide to Pesticides in Produce: The Dirty Dozen. 2024.

In addition to being a high water, high fiber and low-calorie vegetable, asparagus contains a low pesticide residue. A versatile vegetable, asparagus pairs well with peas, garlic and new potatoes.

Asparagus is an excellent source of Vitamin C, folate and vitamin K as well as minerals, especially copper and iron, as well smaller amounts of essential minerals such as potassium, calcium, manganese and phosphorus.

Eating asparagus has been associated with the following health benefits:

• Lowered blood pressure. Asparagus is a good source of potassium.
• Protecting against cancer. Asparagus is a naturally rich source of glutathione, a detoxifying compound that can help break down carcinogens and harmful compounds, like free radicals.
• Reducing overall inflammation due to its high antioxidant content, including vitamins C, A and E.
• Supporting a woman’s pre-conception and early pregnancy period because asparagus is a rich source of folate, which helps prevent neural tube effects in newborns.
• Supporting improved digestion, especially constipation. Asparagus is a good source of fiber.

My favorite way of preparing asparagus is fast and easy. Recipe below.
 

Roasted Asparagus

Serves 2 to 4

1 to 2 pounds fresh asparagus, tough wood ends snapped off and discarded
2 tablespoons olive oil
Celtic sea salt, to taste

Preheat oven to 350°F. Line a 9-inch x 13-inch heavyweight baking sheet with parchment paper.

Snap off the tough, woody ends of each asparagus. Rinse will. Spread asparagus evenly on parchment paper lined baking sheet.

Drizzle olive oil over asparagus and, using your fingers, rub olive oil over asparagus so that it is distributed evenly. Sprinkle apx. ½ teaspoon of Celtic sea salt over asparagus.

Place asparagus on center rack in preheated oven. Roast approximately 8-9 minutes. Take pan out and use tongs to turn asparagus to uncooked side. Return pan to oven—turning pan to other side (for even roasting)—and roast another 8-9 minutes, or until a knife inserted into asparagus slides out easily.

Remove from oven and let cool.

I ended up having to eat crow….(or beef in this case!😂)

After experiencing what can be best described as a physical breakdown in 2013, where even a five minute phone conversation left me trembling and exhausted, I was diagnosed with hypothyroidism (Hashimoto’s) and Stage 3 adrenal exhaustion. Suddenly, I found myself craving—and eating—red meat (lamb, beef, bison) 4-5 times A WEEK.

However, the difference between conventional, factory farm-raised, grain-fed versus 100% grass-fed and grass-finished meats is significant when it comes to nutrient density.

Take 100% grass-fed beef. In addition to being an excellent source of clean (no hormones, no antibiotics, no GMO grains), whole food protein, 100% grass-fed beef is loaded with B vitamins, in particular, B12, as well as B3, B6 and B5, and a good source of healthy omega-3 fats, both of which the adrenal glands love! Grass fed beef is also an excellent source of thyroid-supporting minerals, like selenium, zinc and iron.

These days, my craving for beef is seasonal…I tend to eat beef more in late fall/winter. One of my favorite cuts, however—perfect for the summer grill—is skirt steak.

Skirt steak is the diaphragm muscle that comes from the part of the cow known as the beef plate primal cut. While skirt steak tends to be on the tougher side (be prepared to chew well!), it is extremely flavorful. This cut typically contains a good amount of fat. However, when you grill skirt steak, the fat renders. The end result is a tasty, toothsome piece of beef—a high quality source of bioavailable protein loaded with vitamins and minerals. Many people, especially women at mid-life, tend to under-eat protein, and 100% grass-fed and grass-finished beef is an efficient way to meet daily needs.

Grilled Grass-Fed Skirt Steak

Place 1 to 1.5 lb 100% grass-fed skirt steak, rinsed well in filtered water. Pat dry with paper towel. Place steak in a 13×9 Pyrex baking dish.

For the marinade:
Whisk together 1/4 c red wine and 3 tablespoons olive oil. Set aside.

For the rub:
Combine the following in a ramekin or small bowl:
1 teaspoon red pepper flakes
2 tablespoons herbs de Provence

Pour half of the marinade over steak. Use pastry brush or spatula to evenly distribute marinade over steak. Season steak with Celtic sea salt and fresh ground pepper, to taste. Sprinkle half the rub onto the steak and massage into meat with fingers.

Flip steak over to other side. Repeat above instructions.

Cover baking dish with plastic wrap and marinate apx. 30 mins.

Prepare charcoal grill.

Arrange steak on grill over direct flame. Grill apx. 3-4 mins. (If flame flares up from the coals, cover grill).  Turn steak over to other side and grill another 3-4 minutes.

Place steak over indirect heat, and grill each side apx. 4 mins. (If when the flame flares up, cover grill).

Depending on thickness of steak, total grill time will be apx. 16 mins to 20 mins. for medium-rare doneness.

Parsnip is a root vegetable in the carrot family; in fact, a parsnip looks like a cream-colored carrot. Parsnips are best eaten cooked (NOT raw!) and have a very sweet, slightly nutty flavor.

Nutrient-dense parsnips are a slow-digested, complex carbohydrate, which helps keep blood sugar stable. An excellent source of fiber, parsnips are a good source of Vitamin C and folate, as well as minerals, like potassium, magnesium and phosphorus.

The nutrients in parsnip support heart health, bone health and eye health. If you struggle with digestive issues, especially constipation, consider adding fiber-rich parsnip to your vegetable repertoire. Parsnips are VERY filling and I, personally, find it impossible to overeat them!

My favorite way of eating them is to, first, roast the parsnips; then, place in a food processor and blend with warmed coconut milk, nutmeg,

Celtic sea salt (to taste) and grass-fed butter (you can use olive oil if you prefer). See the recipe below. It’s creamy, luscious and tastes like dessert!
 

Roasted Parsnip Puree
Serves 4 to 6

For the roasted parsnips:
3 pounds parsnips, ends removed, peeled, and cut in 1/2-inch cubes
1-1/2 teaspoons Celtic sea salt
5 tablespoons olive oil

For the parsnip puree:
2 tablespoons (1 oz.) grass-fed butter or olive oil
1-3/4 cups organic coconut milk
1/2 teaspoon ground nutmeg
Celtic sea salt, to taste

Preheat oven to 350 degrees. Line two heavyweight baking sheets with parchment paper.

In a medium mixing bowl, combine cubed parsnips, olive oil and sea salt. Make sure the parsnip is well coated in olive oil. Arrange in a single, even layer on the parchment-lined baking sheet. Roast on the center rack for 20 mins. Then, stir the parsnips well, turn pan to the other side, and roast another 20 mins. When the parsnips are golden-brown and soft, they are done.

While the parsnips are roasting, pour the coconut milk into a saucepan and warm over medium heat. When the coconut milk comes to a gentle simmer, cover, and turn off heat.

Once they have finished cooking, transfer roasted parsnips to a food processor.

Add grass-fed butter, nutmeg and warmed coconut milk. Pulse until smooth and creamy. If the parsnip puree is too thick for your taste, add some filtered water to thin out. Season with Celtic sea salt, to taste. Serve warm.

Radicchio has a distinct bitter flavor. You can eat it raw, but I prefer it cooked, preferably braised with garlic and chicken broth.
Radicchio is an excellent source of Vitamin K, important for blood clotting, heart health and bone health. It is a good source of folate; contains a fair amount of Vitamins B, C and E; and, contains a variety of minerals, including copper, potassium and zinc.  Anthocyanins, pigmented plant compounds that give radicchio its eye-catching purple color, are powerful antioxidants that can protect against oxidative (cellular) stress and help fight cancer.

Bitter foods support gut health. Eating bitter foods helps stimulate saliva, gastric juice and bile production, all of which contain digestive enzymes that help better break down (and absorb) the foods you eat. If you’ve ever taken digestive bitters, like Swedish bitters, it is a similar process.

From a Traditional Chinese Medicine perspective, eating bitter foods like radicchio is said to help cool and clear heat from the body, and, as a result, can greatly benefit heart health. In Western medicine speak: the antioxidant compounds in bitter foods can help tame inflammation, which can manifest as symptoms, such as heart palpitations, a red face and anxiety.

My favorite way of preparing and eating radicchio is very simple. See recipe below.
 

 

Braised Radicchio

Serves 2

 
1 head radicchio
4-6 cloves garlic sliced very thin
1/2 to 1 cup homemade chicken broth; if store-bought chicken broth, make sure it is low sodium or no added sodium.
2 teaspoons unrefined or raw coconut oil
Celtic sea salt

Place radicchio on its base. Quarter into 4 even sections. Remove the white core near the base. Slice radicchio finely so that it resembles thin ribbons. Rinse well. Spin dry.

Warm coconut oil in a Dutch oven or skillet with a lid over medium-high heat. When the oil is hot, but not smoking, add garlic slivers. Saute about 30 seconds or until golden brown. Add radicchio. Saute well, coating in coconut oil. When radicchio begins to stick to pan, add chicken broth to deglaze. Bring to a gentle boil, then turn heat to low. Cover. Let simmer 10 to 15 minutes, or until radicchio is soft. Season with Celtic sea salt, to taste.