Healthy Snacks to Pack for Your Kiddos

By Joy Feldman

 

Need some healthy food ideas to pack for your kiddos? Don’t stress, these are easy.

Here you go:

 

  • Mozzarella or cheddar cheese sticks
  • Rolled slices of turkey or chicken breast
  • Thermos filled with hot soups or chili
  • Quinoa Tabouli with blue corn chips
  • Mini Turkey meatballs on a toothpick
  • Apples with almond butter
  • Fresh fruit with whole milk yogurt
  • Hummus with veggies
  • Snap Peas
  • Green Beans with yogurt dip
  • Assorted nuts
  • Kale chips
  • Mozzarella with basil and cherry tomatoes on a toothpick
  • Mashed egg and avocado on gluten free bread or crackers
  • Roasted Pumpkin Seeds
  • DIY Applesauce
  • Sliced Turkey and Chicken
  • Hard boiled eggs
  • Baked Sweet Potato Fries
  • Roasted Chickpeas

 

 

Here’s to your health!

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Warning: Food is not Enough Anymore

By Dr. Kneale

You may have heard that taking vitamins and minerals is a waste of money and that you can get everything you need from your diet. They say, if you eat a variety of foods, you’re covered. Or if you are following a nutrient-dense diet full of great quality foods there is nothing to worry about.

Our grandparents did not need any supplements and they lived a long and healthy life. Why are we not seeing the same results?

I see clients every day with symptoms such as fatigue, skin issues, brain fog, exhaustion, as well as hair loss, digestive issues, migraines, hypothyroid, hyperthyroid, and adrenal burn-out.

The list goes on and on.

I have clients experiencing bone loss in their 20’s, arthritis in their 30’s, diabetes in their teens and constipation in toddlers.

In my youth, I never heard of anyone with cancer; nowadays, it is rare to not know someone confronted with this deadly disease.

What has changed?

Our environment and lifestyle have changed immensely over a short period of time and continues to do so.

Why foods alone is not enough

1) Depleted Soil

Growing the same crops on the same land year after year will rob the soil of nutrients.

If we grow our fruits and vegetables on soil that is depleted of vitamins and minerals it will produce depleted fruits and vegetables. Soil is no longer rested and replenished; instead it is exhausted of nutrients and grown using petrochemical fertilizers that enhance growth. Admit it…you have seen an orange that looks like it has been taking steroids! Our foods are grown for quantity rather than quality.

The Organic Consumers Association cites several studies with similar findings of swindling nutrient levels in our food:

  • A Kushi Institute analysis of nutrient data from 1975 to 1997 found that average calcium levels in 12 fresh vegetables dropped 27 percent; iron levels 37 percent; vitamin A levels 21 percent, and vitamin C levels 30 percent[1]

(My note here: these are significant decreases in only 22 years!)

  • A landmark study on the topic by Donald Davis and his team of researchers from the University of Texas (UT) at Austin’s Department of Chemistry and Biochemistry was published in December 2004 in the Journal of the American College of Nutrition. They studied U.S. Department of Agriculture nutritional data from both 1950 and 1999 for 43 different vegetables and fruits, finding “reliable declines” in the amount of protein, calcium, phosphorus, iron, riboflavin (vitamin B2) and vitamin C over the past half century. Davis and his colleagues chalk up this declining nutritional content to the preponderance of agricultural practices designed to improve traits (size, growth rate, pest resistance) other than nutrition.

“Efforts to breed new varieties of crops that provide greater yield, pest resistance and climate adaptability have allowed crops to grow bigger and more rapidly,” reported Davis, “but their ability to manufacture or uptake nutrients has not kept pace with their rapid growth.” There have likely been declines in other nutrients, too, he said, such as magnesium, zinc and vitamins B-6 and E, but they were not studied in 1950 and more research is needed to find out how much less we are getting of these key vitamins and minerals.[2]

Are you seeing a trend here? There is a “reliable decline” in many vital minerals and vitamins in the foods we eat. Our modern foods may fill the void of hunger but they are not building our bodies to maintain health.

2) Modern Food Quality (or lack thereof)

Our food supply is bombarded with thousands of artificial flavors, color enhancers, sweeteners, softeners, and chemicals to preserve it. Many are GRAS (generally recognized as safe) in small quantities. What has not been tested is how much we can tolerate safely and the interaction of having a toxic cocktail of more than one at a time which is common.

Two common toxins in our food:

Aspartame: technical name for the brand names such as  NutraSweet, Equal, Spoonful, and Equal-Measure. Some common symptoms: dizziness, nausea, headaches, rashes, anxiety, and more.

Aspartame accounts for over 75 percent of the adverse reactions to food additives reported to the FDA. Many of these reactions are very serious, including seizures and death. [3]

MSG (Monosodium glutamate):  A flavor enhancer added to Chinese food, canned goods, vegetables and others. MSG has been used as a food additive for decades. Over the years, the FDA has received many anecdotal reports of adverse reactions to foods containing MSG. These reactions — known as MSG symptom complex[4] — include:

  • Headache
  • Flushing
  • Sweating
  • Facial pressure or tightness
  • Numbness, tingling or burning in the face, neck and other areas
  • Rapid, fluttering heartbeats (heart palpitations)
  • Chest pain
  • Nausea
  • Weakness

 

All of these chemical variations to our food supply lowers the nutrients in the food we eat.

3) Toxic Exposure

We are exposed to toxins in the air we breathe, skin care products, make-up, EMF (electromagnetic fields: cell phone, Wi-Fi, etc..), food, water, and our body produces toxins.

We have to have essential nutrients in our body to be able to get rid of any toxins we are exposed to. When we do not have what we need, our body will use replacement parts to keep going. If your body needs zinc in the pancreas to make insulin and zinc is not available, your body will use a replacement part (toxic metal or less preferred mineral) in its place. Good news: the body keeps going. Bad news: replacement part is just that, a replacement part, so it does not work as well or as long and it is very common to notice unwanted symptoms.

4) Food Traveling Long Distance

All fruit and vegetables are picked before they are ripe so that they do not spoil by the time they get to the grocery store.  Many nutrients are supplied when our foods are ripe. From there, they have to travel many miles and lose more vital nutrients in transit.  If it is coming from another country, the food may be sprayed or irradiated to improve the shelf life. Food irradiation (the application of ionizing radiation to food) is a technology that improves the safety and extends the shelf life of foods by reducing or eliminating microorganisms and insects.[5]

5) Diets to Lose Weight

There are so many diets. I cringe to even say the word, mainly because most are terrible for our health, especially if the goal is to lose weight. Starving yourself of nutrients to lose weight can lead to a plethora of health issues.  When you are restricting calories, it is easy to become malnourished in minerals and vitamins. Do you know of someone who has lost a lot of weight but still looks and does not feel healthy?  One reason why is that they became nutrient depleted.

6) Poor Digestion

What we put in our mouth, our digestion has to deal with. Eating refined foods and chemicals has harmed our digestive system. There are many scientific studies that have shown that we absorb fewer nutrients from our foods as we age. Digestive enzymes naturally decline as we age. These enzymes help to break down and absorb nutrients from the foods we eat.  As a result, many people do not absorb nutrients well.  This creates a viscous cycle.

7) Athletes

Guess what happens when we exercise? We require more nutrients. I was working with a marathon runner that started getting many muscle cramps, shortness of breath when running and other symptoms. He had been running since he was in his teens, and is now in his 40’s. His hair tests showed he was low in many minerals. After improving his mineral balance with excellent quality mineral and vitamin supplements, his symptoms disappeared and he was able to enjoy running again.   I am not a big advocate for excessive exercise, but I have clients that live for it. Without enough nutrients, exercise and training can damaged your body and can cause injuries and other health issues.

 

8) Stressful Lifestyle

Stress alone uses up many more nutrients. It can deplete zinc, calcium, magnesium and others. Zinc can be eliminated from the body within hours of stress. Many people are rushing through their day; eating on the run.  Bad eating habits combined with lack of regular meals is like withdrawing from our bank accounts without making regular deposits.  Stress activates the sympathetic nervous system (fight of flight) which tends to use up nutrients more quickly and can impair digestion.

9) Health Issues

Do you suffer from any health issues? The body requires many nutrients to stay healthy and function well. Low nutrients in the body hinders our ability to heal.

I had a client that had a wound on his leg that would not heal. Shortly after he started taking the correct minerals and vitamins for his body, the wound healed completely.

10) Following the RDA (recommended daily allowance)

The RDA is the minimal amount you need of all vitamins and minerals. We want optimal health, not just enough mineral and vitamins to avoid showing symptoms. That would be like having a broken leg and asking the doctor to fix it so you could just walk. We would want our leg working optimally to be able to run, dance-not just sit. Do you want vibrant or just ok health?

11) Not Eating Organic

(Do a comparison at the local store of organic and non-organic cost)

What is organic food? Food that has been grown without the use of synthetic pesticides, bioengineered genes (GMOs), petroleum-based fertilizers, and sewage sludge-based fertilizers.

 

This next section is from Organic Food and What you Need to Know[6]

Organic produce contains fewer pesticides. Chemicals such as fungicides, herbicides, and insecticides are widely used in conventional agriculture and residues remain on (and in) the food we eat.

Organic food is often fresher because it doesn’t contain preservatives that make it last longer. Organic produce is often (but not always, so watch where it is from) produced on smaller farms near where it is sold.

Organic farming is better for the environment. Organic farming practices reduce pollution, conserve water, reduce soil erosion, increase soil fertility, and use less energy. Farming without pesticides is also better for nearby birds and animals as well as people who live close to farms.

Organically raised animals are NOT given antibiotics, growth hormones, or fed animal byproducts. Feeding livestock animal byproducts increases the risk of mad cow disease (BSE) and the use of antibiotics can create antibiotic-resistant strains of bacteria. Organically-raised animals are given more space to move around and access to the outdoors, which help to keep them healthy.

Organic meat and milk are richer in certain nutrients. Results of a 2016 European study show that levels of certain nutrients, including omega-3 fatty acids, were up to 50 percent higher in organic meat and milk than in conventionally raised versions.

Organic food is GMO-free. Genetically Modified Organisms (GMOs) or genetically engineered (GE) foods are plants whose DNA has been altered in ways that cannot occur in nature or in traditional crossbreeding, most commonly in order to be resistant to pesticides or produce an insecticide.

Non organic foods have fewer nutrients and more toxins due to processing.

12) We Simply don’t eat Enough Fruits and Vegetables

Most people do not eat enough fruits and/or vegetables. We get many needed vitamins and minerals from both. In my practice I encourage a variety of vegetables and some fruits.

Center of Disease Morbidity and Mortality Weekly Report 2010: A diet high in vegetables and fruits can reduce the risk for many leading causes of death and can play an important role in weight management.

This report describes the results of that analysis, which indicated that, in 2009, an estimated 32.5% of adults consumed fruit two or more times per day and 26.3% consumed vegetables three or more times per day, far short of the national targets (which was 75%).

These findings underscore the need for interventions at national, state, and community levels, across multiple settings.[7]

The belief that we get all of our nutrients from foods was once a valid argument, but sadly that is not the case anymore.

I have worked with over 30,000 clients and ALL of them benefited from taking nutritional supplements. Benefited how you might ask? Symptoms disappearing (see testimonials on this site), more energy, thinking clearer, and  simply just enjoying life.

To know how much and which supplements to take please click link: Which Supplements to Take

More information about Dr. Kneale DrKneale.com

[1] https://www.scientificamerican.com/article/soil-depletion-and-nutrition-loss/

[2] Journal of the American College of Nutritionwww.jacn.org

[3] Dr. Mercola, Nov. 2011 Most Dangerous Substance Added to Food

[4] What is MSG? Is it Bad for You? Katherine Zeratsky, R.D., L.D.

[5] Food Irradiation: What you Need to Know https://www.fda.gov/food/resourcesforyou/consumers/ucm261680.htm

[6] https://www.helpguide.org/articles/healthy-eating/organic-foods.htm/

[7] Center of Disease Morbidity and Mortality Weekly Report Sept 10, 2010 http://www.cdc.gov/mmwr/PDF/wk/mm5935.pdf

 

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Krazy for Kale!

“Changing our diet is something we choose to do, not something we are forced to do. Instead of dreading it, try saying” Here’s another thing I get to do to help myself. Great!”

 

I love Kale! And guess what? It is one of the world’s healthiest foods. It provides a whole host of health benefits that other veggies cannot. Studies show that this superfood should be consumed at least 2-3 times a week to reap all of the health benefits it can offer. So what makes Kale so fabulous?

 

For starters, it is a great source of vitamins A, C and K. These types of vitamins are vital for maintaining good vision, a healthy immune system, proper hydration and normal bone growth. It’s also very rich in iron and fiber, can help lower cholesterol, and can help prevent the onset of other ailments such as arthritis and asthma. Most importantly, kale is loaded with powerful antioxidants that have been associated with the reduction of different types of cancers.

 

How often do you and your family eat kale? Why not give it a try.

 

Sauteed Kale: The Joy of Eating Green

Recipe from Joyful Cooking in the Pursuit of Good Health

 

Serves 4

 

4 cups of shredded kale

2 tablespoons of olive oil

¼ teaspoon of minced garlic

 

Heat your skillet and add olive oil

Add garlic. Toss your kale for 3-4 minutes

 

Here’s to your health!

Joy Feldman is a writer, author and lecturer. She is the author of Joyful Cooking in the Pursuit of Good Health and Is Your Hair Made of Donuts? Learn more at www.joyfeldman.com or www.isyourhairmadeofdonuts.com

Learn more at www.joyfeldman.com

 

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30 Tips to Transform Your Mornings From Hectic to Amazing

By Dr. Kneale 

Does the start of your day really matter?

Do you think of your morning routine as part of your health? Even if you are retired, does it truly make a difference?

A typical start to your day might include getting up and making coffee, taking a shower, feeding your dog or cat, finding the perfect outfit, grabbing everything you may need, and starting up your car thinking of what you are going to order at the coffee shop.

Or maybe you work from home and as soon as you wake you check your emails, messages, and social media accounts. From there one thing leads to another and before you know it an hour or two has passed by.

The above was my morning routine for over 20 years.  And, my daily habits stuck with me even when my work transferred from the office to home. I felt like I was running on a hamster wheel and did not know one day from the next.

The start of your day can affect the autonomic nervous system (ANS). The autonomic nervous system regulates many functions in the body. There are two branches of the autonomic nervous system which are the sympathetic and parasympathetic. The sympathetic branch activates the brain, muscles, thyroid, and adrenals and enables the body to respond to stress. It defends the body against attack (fight or flight) and tends to break down the body.  The parasympathetic branch activates the liver, kidneys, spleen, stomach, small intestines and colon. It is associated with healing, regeneration and nourishing the body. The parasympathetic branch tends to build up the body.  Problems with this nervous system are very widespread and can cause hundreds of symptoms such as digestive issues, inability to eliminate heavy metals, poor sleep, blood sugar problems and others.

Below is the perfect example of the sympathetic branch taking over:

You jump out of bed knowing your day has a full schedule.  You feel panicky as your heart pounds faster, your breathing speeds up and a feeling of tightness covers your entire chest.  The rest of the day follows suit. Everything is hurried, rushed, and you still feel anxious. It may take all day or most of the day for this overwhelming feeling to dissipate.

Most people can probably relate to the above scenario because we are quite revved up due to our fast pace of living and trying to fit everything in.

If we jump out of bed and rush through our morning, we are missing an enormous opportunity to create habits that make us happy, healthy and just down right calmer for the whole day. I am not saying to just think positive and everything will be perfect. We have to put a bit of thinking and repetition into circumstances that we actually want.

I was accustomed to waking up and starting my day  practically holding my breath! I never stopped to ponder about what I was grateful for or what my vision for the day might be because I was just TOO busy, so I thought. I have since learned to love my morning routines. After a year of changing my undesirable morning habits, I not only enjoy my mornings, but the calming, happy feeling has oozed into my every day endeavors with my family, business, at the post office, in the grocery store; every aspect of my life has been affected.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

30 Ways to transform your mornings

1) Stay unplugged: delay checking your phone, iPad, laptop, and computer ­this is by far the most important.

2) Stretch for 5 minutes before getting out of bed. Here is one that is under 5 minutes and is very gentle Morning Stretches.

3) Think of something that makes you happy: family, friends, the weather, an upcoming event, a memory.

4) Affirmations: https://www.successconsciousness.com/affirmations.htm these sayings can help to motivate and change the way you think (or stop you from going down some path you want to avoid). My suggestion is to make a list that resonates with you.

Some that I like for myself: My body is healthy. My day will be filled with happiness.  I am enough.

5) Take a cold shower: I usually start with a warm shower and then gradually cool it down until it is cold. Hot showers have their benefits, but for waking up and starting the day, a cold shower may be better.      https://www.theinertia.com/health/hot-vs-cold-the-great-shower-debate

6) Hug your family. If you live alone, hug your cat, dog; give yourself a pat on the back.

7) Keep a gratitude list: look at your list and add to it regularly; maybe you are more of an auditory type: say them out loud daily and add to them.

Example: I am grateful for my family, my health, friends, career, going to the movies with my daughter

8) Meditate: this one can be done in a few minutes; one I like is  Headspace  (quick and easy) Here is another Mindful Meditation. There are many to choose from.

9) Come up with an intention for the day:  For example: smile at everyone. Work toward an accomplishment even it if is baby steps, think before you speak.

10) Take some deep breaths. Humans breathe shallow. Deep breaths help with oxygenation and relaxation. Here is a 2 minute video Breathing Technique.  As you breathe, it should feel like an expansion all the way around your body including your back where most of your lungs are located.

11) Make a cup of your favorite tea or coffee: put in a to-go cup.

12) Take a 10 minute walk: helps to relieve any muscle aches, improves circulation and oxygenation.

13) Listen to your favorite book during your commute or while at home

14) Listen to uplifting music during your commute or at home: I love “Let’s Get This Started” by The Black Eye Peas, “Happy” by Pharrell Williams and “Don’t Worry Be Happy” by Bob Marley.

15) Pet your dog or cat (my chickens do not like this but I keep trying),

16) Pray depending on your beliefs.

17) Read scriptures or whatever books that helps you (even just one line).

18) Read a funny quote (I have a collection that make me laugh out loud).

19) Make a vision board and look at it every morning. Here is one technique: Vision Board

20) Hydrate with water: helps with thinking, your muscle, digestion, skin, removes toxins

21) Smile: it can lift your mood, reduce stress, and help bond with others. Don’t feel like smiling? “Fake it until you make it” works in this instance.

22) Healthy break-fast: when you break the fast, eat something healthy such as left over dinner, eggs or vegetables. Try to avoid sugary foods when you first eat because your energy can crash rapidly which can lead to a low energy day.

23) Do some yoga poses: here is a link for beginning yoga poses 6 Minute Beginning Yoga

24) Write your to-do list the day or night prior (and only put a few things…long lists create more anxiety and never get done, sets you up for failure and not a great way to end a day). Click here to read how to figure out what tasks you have to do and which ones help to make progress https://www.artofmanliness.com/articles/eisenhower-decision-matrix/

25) Think about and set aside what you need for the next day so your morning runs smoothly. Could be paperwork, healthy snack and/or lunch, laptop, phone, personal items, gym clothes, water, books, etc..

26) Pack a snack so that you have nutritious food during the day: some berries, soft boiled egg, raw cheese, an energy bar (Quest bars, B Up bars, Human Food Bar), left overs, cut celery, carrots, broccoli, nuts.

27) Enjoy some natural sun light:  even if it is raining, go outside for a few minutes if possible: helps with vitamin D production, calcium and phosphorus absorption, aids in mood and performance

28) Write down an idea that is inspiring such as writing a poem,  a dream vacation, starting your own business.

29) Make your bed: https://www.today.com/news/navy-seals-advice-grads-make-your-bed-every-morning-2D79695461  If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride. And by the end of the day that one task completed will have turned into many tasks completed.

30) Expect everything to go right! I am sure you have heard the saying to expect everything to go wrong so you won’t be disappointed or surprised. If what we think can become our reality then I would rather expect everything to go right. Try it. Have you ever thought something was going to happen and it did?

Making permanent changes in your lifestyle takes some time and perseverance. After a few weeks your habits turn into your routine.   My suggestion is to pick one from the list above and stick with it for a couple of months before adding another.  No two people have the exact morning routine but you want one that makes you happier and healthier.

Your life is shaped by our mind; we become what we think. Joy follows a pure thought like a shadow that never leaves. Eknath Easwaran (1910–1999) is the originator of passage meditation and the author of 40 books on spiritual living.

Love your morning routine!

Dr. Kneale has been researching natural healing for over 20 years. DrKneale.com

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Energy Drinks: Not for Children

By Joy Feldman NC, JD

 

Children as young as twelve years old are guzzling energy drinks. They have a long day of school, then sports practice and late nights of studying ahead of them. How do these young people make it through?  Ah, yes, those Energy drinks- sexy, sparkling and sweet. Yet many do not realize that 1 energy drink has the equivalent of 12 teaspoons of sugar and 2 shots of expresso.  And even more alarming, kids often imbibe more than one of these drinks a day.

 

What they don’t often realize is that these fizzy high-caffeinated energy drinks, can cause negative health, social, emotional and behavioral issues which can include dehydration, heart complications like irregular heartbeat and heart failure, anxiety and insomnia.  In fact, “Hospital ER visits by 12- 17 years olds linked to energy drinks increased from 1145 in 2007 to 1499 in 2011.” ( Nutrition Review,2011) And sadly, drinking too many of these super powered drinks in a daily dose, can even result in death. The American Academy of Pediatrics states that “energy drinks are not appropriate for children and adolescents and should never be consumed.”

 

So what are your options? Try replacing your afternoon energy drink with these healthier alternatives:

 

 

  1. Drink Water– Best energy drink. When you are dehydrated, metabolic actions slow and you feel sluggish.
  2. Healthy Protein Rich Snack- Food is fuel and lean proteins along with healthy fats and complex carbs will deliver nutrients to your body and promote energy.
  3. Drink some vegetables-Dark green vegetables such as spinach, parsley and kale used in green drinks are a great source of B vitamins which your body requires for metabolism to run at its peak.
  4. Take a nap -A 30 minute snooze can relieve stress and bolster the immune system.

 

Here’s to your health!

 

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Top 12 Remarkable Findings on a Hair Mineral Analysis

By Dr. Heather Kneale

 

Hair analysis is much more than a test for minerals.

From a small sample of hair, you can learn about your metabolic rate, immune system, adrenal and thyroid glandular activity, carbohydrate tolerance, energy levels, what food to eat, supplements for your body chemistry and more!

1)  Measures your energy level

We need energy to do what we want in our life. Energy is needed to take care of our family, play with our grandchildren, start a new business, share our talents, think clearly….just to name a few.

I started this program 13 years ago due to debilitating fatigue and a diagnosed pneumonia that I was told was incurable.  Just brushing my hair was exhausting. My day was going from the couch to the bed and back to the couch again. Crippling fatigue was with me always.

My 1st hair test revealed extremely low energy.  After a year on the program, I started to get a good day here and there and it just continued to improve from there. Eventually, fatigue was something in my past!

 

Many minerals are required for the production of energy within your cells. When energy is low, the body systems can break down. When energy production improves, symptoms and conditions can improve by themselves. The program helps to restore energy.

 

2)  A window into your cells

Hair analysis provides information directly about metabolism at the level of your cells; this is the site of many nutritional processes. Blood and urine are excellent for many types of tests, but they do not measure activity at the cellular level. The final endpoint of all vitamins, minerals, hormones, and others is the cells. With a hair test we can measure the cells directly and know if the vitamins and minerals are reaching their final destination.

Researching to figure out what was wrong with me, I did several blood tests which all indicated that everything was in range. It was quite frustrating as I wanted an answer to why my health was failing and more importantly what to do about it. My first hair test was alarming as calcium was in the 400 range (100 times too high!), magnesium was also extremely high, and potassium was 10 times too low. It may seem odd but I was relieved to have a test show that something was off.  These findings where not showing on my blood test since blood maintains the body at the expense of the tissues. Sure, as my body could no longer compensate we would eventually see the imbalances in the blood; it was so nice to start working on my health and knowing what I needed according to my cellular reading from a properly performed hair test.

3) Your visual hair analysis patterns

We use a system of interpretation that yields a lot more information when we evaluate your visual patterns on a properly performed hair mineral analysis.  Dr. Eck (founder and biochemist of ARL) calibrated charts used to assess these visual patterns.

A hair analysis pattern is a combination of mineral levels and/or mineral ratios that reveal how your body is responding to stress.

One visual pattern is the oxidation rate. Another is the four low pattern. Others are a four high electrolytes, calcium shell, hill, burnout patterns, and many more. Our experience with over half a million tests is that they are valid and extremely useful. There are at least 70 visual patterns that can be seen on a hair mineral analysis.

CASE STUDY: Client, Steven Q, 37 years old, started the program in 2008. On his first test it showed a 4 low pattern. He was addicted to drugs, alcohol, and cigarettes. He suffered from extreme joint pain throughout his body, as well as anxiety, arthritis, ADD, dandruff, depression, extreme fatigue, headaches, hostility, irritability, low self-esteem, mood swings, mind racing, and weight loss.  After five months on the program his joint pain and muscle cramps disappeared. He felt calmer and experienced less mental symptom. He had more energy. On his second hair analysis he came out of a 4 low pattern and released a whole lot of cadmium (10 times more than his previous test). Cadmium can be related to arthritis and joint pain.

4)  Determine your oxidation rate

The oxidation rate refers to the burning of foods in your body and how your body converts the foods you eat into energy. Some people metabolize carbohydrates and fats at a more rapid rate than others.   The hair analysis can reveal your oxidation rate. It is most helpful when trying to understand hundreds of symptoms and is used as a guide for your dietary and supplement recommendations.

Anxiety, irritability, aggressiveness, and gaining weight in the stomach area are common signs when someone is in fast oxidation.

Fatigue, sweet cravings, low blood sugar, depression, low blood pressure, constipation, gaining weight on the hips and legs can be due to slow oxidation. Global Nutritional Healing programs help to balance your oxidation rate. Click here for more information on the oxidation rate.

5)  Your autonomic nervous system assessment

Hair mineral analysis can evaluate and guide the correction of the activity of your autonomic nervous system. The autonomic nervous system regulates many functions in the body. There are two branches of the autonomic nervous system which are the sympathetic and parasympathetic. The sympathetic branch activates the brain, muscles, thyroid, and adrenals and enables the body to respond to stress. The parasympathetic branch activates the liver, kidneys, spleen, stomach, small intestines and colon. Problems with this nervous system are very widespread and can cause hundreds of symptoms such as digestive issues, inability to eliminate metals, poor sleep, blood sugar problems and others.

Most people are quite revved up due to our fast pace of living and trying to fit everything in. This can show up on a hair test and we can help correct it.

6)  Your glucose tolerance

Many minerals are involved in the metabolism of carbohydrates including manganese, zinc, and chromium. These minerals along with the NA/K and the CA/MG ratios which are ratios identified on the hair mineral analysis also provide information about glucose tolerance. Even toxic metals interfere with glucose metabolism. Insufficient carbohydrate metabolism reduces cellular energy production and can lead to many serious health conditions. The program can help improve diabetes, hypoglycemia, or other glucose issues.

7)  Detect toxic metals in your hair

Hair analysis is one of the few accepted methods to detect chronic toxic metal poisoning in your body however, it is not a drug test.

Toxic metals can contribute to heart problems, degenerative diseases, fatigue, depression, anxiety, infections and at least 1000’s of more symptoms! Metals that are deeply buried may require a year or more before they are revealed on the hair mineral analysis. Two common toxic metals are aluminum and cooper: 

Aluminum toxicity: Sources- cookware, aluminum cans, under arm deodorants, cosmetics, water supplies.

Symptoms- flatulence, headaches, dry skin and mucous membranes, tendency for colds, decaying teeth, anemia, burning pain in head relieved by food, heartburn, loss of memory, and mental confusion.

Copper toxicity: Causes and sources: zinc deficiency, congenital (from mom), birth control, vegetarian diets, and adrenal gland issues. Adrenal activity is needed to stimulate production of ceruloplasmin, the primary copper-binging protein. Decreased adrenal activity can cause insufficient ceruloplasmin production in the liver. Because of the insufficient ceruloplasmin, copper can accumulate in your body and cause problems.  70-80% of hair tests show weak adrenals glands.

Common signs of copper toxicity: adrenal insufficiency, any phobia, allergies, hair loss, anxiety, arthritis, autism, yeast infections,  high cholesterol, fears, headaches, high blood pressure, hypoglycemia, hypothyroidism, infections, inflammation, panic attacks, PMS, schizophrenia, and anemia: can contribute to an iron deficiency that does not respond to iron therapy. Copper is required to convert iron so that it can be utilized. We call this type of anemia a “copper anemia” because a copper imbalance is the cause of the anemia.

8)  Assess your organ and gland activity

Mineral levels and ratios reflect the activity of your glands such as the thyroid and adrenal glands. By calculating your ratios on a hair mineral analysis, organ and glandular activity can be assessed. The adrenal and thyroid glands are the main energy producing organs in your body. They work together to produce energy.

If both of these glands are underactive, you can experience fatigue or lack of energy and many other symptoms.

If they are overactive, you can experience energy but only for a limited amount of time as it is unstable. On the program the goal is to help these glands so that they are functioning at optimal levels so you have the maximum amount of energy to enjoy your life.

9)  Understand your behavior

Hair mineral analysis is a powerful tool to identify and correct biochemical causes of any mental and behavioral conditions. Minerals control neurotransmitters and their active chemicals. All toxic metals are neurotoxic. We’ve helped many clients with depression, anxiety, phobias, insomnia, fatigue, mood swings, attention deficit disorder, learning disorders, and many more.

Case Study: K.C. age 67, started program in February 2010 due to schizophrenia and obsessive/compulsive disorder. She heard voices constantly and took medications to help her cope. Her first hair test showed an elevated zinc level (this is a hidden copper toxicity indicator). After four months on the program, her retest  showed copper toxicity. It was twice the ideal level. She also showed mercury eliminating.  After six months on the program she was no longer hearing voices and she felt mentally and physically better than she had in decades. We can heal at any age.

10)  Any dietary problems you might have

The test contains a number of indicators revealing your diet is inadequate or imbalanced.

For instance low protein intake is often seen with low phosphorus in most cases. Low phosphorus is related to arthritis, fatigue, fragile bones, tooth decay, and weak muscles.

Excessive carbohydrate intake can be related to a high CA/MG ratio and can be related to sugar problems in your body.

Eating fish is related to mercury toxicity which has many symptoms such as hair loss, loss of appetite, blushing, depression, skin problems, fatigue, hearing loss, insomnia, memory loss, migraines, mood swings, nervousness, thyroid dysfunction, vision loss and others.

Nickel is found in hydrogenated vegetable oils, commercial peanut butter, teas, margarine, and others. Possible conditions associated with nickel are heart problems, low blood pressure, nausea, vomiting, skin problems, muscle tremors and others.

M.C. 48 years old, showed eight times the acceptable amount of nickel on her hair analysis. She was drinking a lot of tea and eating commercial peanut butter; both of these products contain nickel. She had symptoms of nickel toxicity which were skin issues and nausea.

11) Reduce the guesswork for your nutritional therapy

Ever found yourself walking through a supplement isle and think you could use every single one?

A hair mineral analysis offers a method of reducing the guesswork in recommending you a food plan and supplements based on what your body currently needs.

For instance, a very low calcium and magnesium level with an elevated sodium and potassium level on a hair mineral analysis indicates an alarm stage of stress in which the body excretes calcium and magnesium. One would need more calcium, magnesium, copper, zinc and vitamin A. Giving excessive vitamin C or B vitamins can worsen the body chemistry.

A pattern unique to this program is the 4 low pattern. Dr. Paul Eck discovered that these clients needed calcium, magnesium and zinc. Giving a 4 low client B vitamins, adrenal or thyroid glandular products, large amounts of vitamin C, or Vitamin E does not work for these clients and can make them not only feel worse but cause a greater imbalance in their body chemistry (exactly what we do not want to do).

12)  Monitor your progress

Comparing the results of repeated hair mineral analysis over a period of time is an excellent way to monitor your changes in body chemistry and to also make sure that the program is still correct and you’re heading in the right direction. We recommend getting retests every 4 to 6 months.

M.L. 68, just emailed me this week. Below is a copy of her email which she allowed me to share:

Today my new rheumatologist at Stanford told me there is no sign of my lupus now, all the labs are normal. Is that amazing or what!? Kidney function is normal.

I may have told you that my cardiologist at Stanford told me my arteries are clear now and I don’t need to see him regularly but call him if I have a problem.  I’m dumping doctors left and right.

Best to you, M.L.

Utilizing a hair mineral analysis, Global Nutritional Healing programs continues to support those who are seeking a deep level of healing.

Find a practitioner to get started!

 

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40 Quick and Easy Ways to Enjoy the Hectic Holiday Season

By Dr. Heather Kneale

With the hustle and bustle of the holidays many forget about one thing….

Themselves!

You help your brother with his family, your daughter or son with their relationships, and you think about what you have to finish at work, at home, for friends, for family. Doing all of this on top of preparing for the holidays is just insane. It is easy to see why at the end of the holiday season we need a holiday. Everyone is taking a piece of you and leaving only the crumbs.

We run ourselves down during a time that is supposed to be enjoyed. When did that happen?

We’ve learned a not so healthy skill: juggling.

Juggling between finding the perfect gifts for everyone you know. Figuring out where to celebrate the holidays. Deciding who you should invite (or not invite)? Sleeping less hours to fit it all in before the deadlines. Realizing that you are getting a cold or a flu.

Do we have to race through the holidays and become stressed and rundown?

Here is a list of quick things to do to make sure you stay well and find some enjoyment too!

 

1) Turn off your phone (this one is probably the most important)

2) Take a bath

3) Light some candles

4) Drive and find Christmas lights on houses

5) Make a hot chocolate (https://livingwellmom.com/healthy-easy-hot-cocoa-recipe-kids )

6) Make a hot tea and put your legs up (even if it is for 5 minutes)

7) Delegate…get some help with shopping, planning, cooking, any of the errands

8) Plan a potluck: these are my favorite as it takes the burden off making every dish and others get to add to the joy!

9) Splurge on a Spa day (hour or 1/2 hour if that is all you have)

10) Get a massage

11) Read a chapter of a favorite book (or just a few pages)

12) Cross off what you do not have to do and move it to another day: stop cramming it all in

13) Enjoy a foot reflexology session

14) Eat out for a meal or two during the busy times

15) Freeze a few meals so that you can just defrost them

16) Cook crock pot meals: take less time and there are many easy recipes online Healthy Slow Cooker Recipes

17) Listen to your favorite book while driving

18) Listen to your favorite (calming preferably) music in the car, at home, etc..

19) Go for a walk

20) Call a friend that makes you feel happy

21) Play with your dogs, cats

22) Go for a ride (bike ride, horse, train)

23) Meditate: lots on youtube: headspace (https://www.youtube.com/watch?v=c1Ndym-IsQg quick and easy)

24) Pray: depending on your beliefs

25) Write a list of what you’re grateful for and look at it every day during this holiday season (these are so easy to overlook)

26) Draw or paint

27) Knit something (I have heard this helps to relax…I have never tried it)

28) Take a sauna

29) Workout, exercise

30) Stretch: try some yoga moves (here is one 10 minute video Yoga Stretches 10 minutes

31) Breath!

32) Watch your favorite youtube videos

33) Close your eyes and think of your favorite places

34) Lay down

35) Watch your favorite show without interruptions

36) Be alone for a short time (even if it is in a walk in closet)

37) Dance (even if you don’t know how)

38) Cuddle with a pet

39) Laugh (find your favorite jokes or think of something funny)

40) Treat yourself to a manicure or pedicure

 

Dr. Kneale has been researching natural health and healing for over 25 years https://rainbowsandbutterflies.net/site/

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OT Meets Raising Lions

As an OT, I have searched endlessly for an effective behavioral approach for children with sensory processing challenges. I was lucky enough to meet Joe Newman, author of the book Raising Lions. In a short period of time, I was on a trajectory to work with him, adopt his philosophy of addressing behavioral challenges, and assist in entraining his approach within the communities that I work within.

 

It is the responsibility of all adults working with children to address behavior. In my opinion, it is important that the child and the adult feel emotionally safe to express themselves and that everyone feels respected. Without these healthy boundaries, deep connections will be difficult to foster and children will struggle to understand the balance between their needs and wants and those of others.

 

In my practice I work with many children that have sensory modulation challenges.

Sensory modulation refers to the brain’s ability to respond appropriately to incoming sensory stimulation in order to maintain an appropriate level of alertness so that the child’s responses match the situation within a reasonable range. Some children over-respond to sensory stimulation causing strong emotional reactivity, impulsive action, and intense physical responses such as crashing, bumping, excessive touching, excessive movement, and/or loud singing or talking. These children often have poor emotional control and can become oppositional and irrational in their behavior. On the other end of the spectrum are the children that are under-responsive. These children are passive and often miss sensory cues. They have difficulty with keeping up with peer interactions and often need support to complete daily activities. These children are prone to having passive tantrums. Due to their chronic low arousal, they become accustom to others initiating tasks for them or in some cases doing the tasks for them. It can be challenging for adults to recognize these children’s level of ability because they will express they don’t know how to do something or that the task is outside of their abilities even when it’s possible that they could do the task.

 

I believe we need to recognize these children’s struggles, but we can’t let this block us from seeing their capabilities. These children need both empathy in regards to the challenges they face, but also good boundaries and effective tools so they can learn needed developmental skills.

 

In OT, we work with children with sensory modulation challenges by presenting them with different types of therapeutic sensory activities that have either an excitatory and/or inhibitory properties so the child can learn how to get into and maintain a level of alertness that allows them to interact with their environment in a meaningful and productive way.

 

When working with children with sensory modulation challenges, we also have to address the behaviors that arise due to the nature of these challenges. With the Raising Lions approach, I have found success in helping children learn impulse and emotional control because of the opportunities that the method provides in comparison to other behavioral approaches.

Here is why I feel the method is effective:

 

  1. It’s relational. As an occupational therapist, we work not only with the whole person, but the dynamical responses within the child’s relationships. Raising Lions is a relational approach. It respects the child’s autonomy, but also works towards interdependency with others.
  2. It’s non-judgmental. Children with sensory modulation issues are usually up against a lot of criticism because their behaviors are typically inappropriate during their daily interactions. Raising Lions approach provides boundaries in a non-judgmental way so the child doesn’t start to take on the image of the villain, class clown, or helpless victim to name a few.
  3. It’s a non-stimulation protocol. Getting stickers, losing tokens, and long explanations are all excitatory mechanisms for a child with over-responsive modulation issues. These approaches may work short term, but usually become ineffective over time. The child heavily relies on these systems and they often do not correct the actual issue, modulation. The Raising Lions method allows the therapist to stop all activity in a very neutral and natural way. You can then have the child re-enter the activity or therapeutically change the factors to achieve what we call the “just-right challenge” so the child can achieve regulation. Basically, it allows the child an opportunity to harness his/her ability to manage incoming stimuli without adding more stimulation, which prevents over-stimulation.
  4. It gives the parents and the child a blue print and clear options. Children with modulation issues typically don’t respond to standard parenting practices such as time outs, sticker charts, and long talks about behavior. It’s because these children are responding to impulses and their actions are typically ahead of their thinking. The child’s states of dysregulation can dysregulate the family system, leading parents to strategies such as bribing, threatening, caving in or other desperate attempts to gain control of the situation. Raising Lions helps parents to learn to stay calm and neutral. It helps the parent to regulate and detach from the child’s behavior, which creates an environmental opportunity for the child to learn how to modulate in small durations of time. It helps the parents do the same, and the therapist and…it’s a win-win!

 

Examples of how I use the protocol in therapy sessions:

  1. I want to get Johnny ready to do some coordination activities, but he’s crashing and rolling on the floor and grabbing everything in sight. His mother tells me he started off his day like this and also reported he had a hard day at school. I’m thinking he is over stimulated and I want to give his sensory system some organizing input. He decides out of a choice of two activities that he wants to bounce and roll on a therapy ball while listening to a song with a steady beat. While doing this, Johnny starts to sing in a loud voice and he begins to slam his hands loudly against the ball. Instead of telling him to stop, lower his voice, or take the ball away, I ask him to take a minute. I turn off the music and wait for him. When he is done, we return to the task. I continue to do this until he shows modulation while on the ball. Johnny is learning to regulate in two ways. One he is taking the small breaks which allows him to make a different choice in how he’s interacting during the task and two, he’s learning how to use offered tools in an effective way to positively influence his neurology.
  2. I have asked Suzie to start practicing her letters in her handwriting book. She has already done some preparatory sensory work to get her ready for this task, but Suzie really dislikes writing and she definitely doesn’t like to use a pencil grip. While writing, I notice her move the pencil grip up the pencil. We have already discussed the purpose of the grip and she knows it is part of the process so I don’t lecture her. I ask her to take a minute. She returns and I then notice that she is writing the letters excessively large and she is looking at me to see my reaction. I calmly ask her to take another minute and when she returns we redo those letters. Using the Raising Lions approach in this situation is helping Suzie move through the discomfort of using muscles she is not use to activating due to the grip and it is also helping her to learn emotional control during a non-preferred task.
  3. Bobby is playing a game with his sister Katie. He is really competitive, especially when he’s playing his sister. Before starting, we discussed whether his alertness level was high, low or just-right. He tells me his engine feels high and he picks an activity from a choice of 2 things (running and crashing into the bean bag or jumping on the trampoline). I know Bobby has trouble sitting still so I also give him a cushion with texture that gives him a consistent regulating input. However, Bobby starts to lose and I can see a change in his behavior, which is the start of a potential explosion. I ask Bobby to take a minute. His sister then laughs and makes faces at him while he’s taking a minute so I ask Katie to take a minute as well. In this situation, the Raising Lions approach is used to give Bobby a moment to pause before the anger of losing sets in and gives him a chance to make another choice. It also lets him see that there are boundaries for his sister too, which helps him to see his sister also needs minutes to adjust her behavior. I find this a powerful choice especially for children that are frequently in trouble or villainized.

 

Raising Lions has been such a wonderful addition to my therapy practice. I am now able to slow down and to make more purposeful decisions in approaching children. Although most of the children I work with are initially upset about taking a minute to reset, they start to recognize the pause instead of the punishment, the choice instead of the demand, and the relationship instead of just themselves.  When this starts to happen, so many other positive changes occur.  Here’s to all the Lions!

 

Michaela E. Gordon, OTR/L

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How I Became Healthier by Getting rid of my Graveyard Supplements

By Dr. Heather Kneale

Have you ever gone to the health-food store to get one supplement and leave with a bag full of tiny bottles instead?

I know I have.

Each bottle parades titles promising results like:

Get More Energy

Vision Cure

Anti-aging

Brain Alertness

Weight Loss

Shinny Hair

Strong Nails

Perfect Digestion

No More Inflammation

Only One a Day

Stronger Bones

Stronger Heart

Healthy Skin

(I’ll take one of each!)

The list goes on and on.

 

When considering the idea to supplement with vitamins and minerals how do you know which ones to take? How much? For how long?

After buying what you think you need, you start taking your newly purchased supplements and soon notice:

1) Absolutely nothing

2) Feeling worse

3) Feeling better, but it is short lived

Not surprisingly, you end up throwing out your new supplements, or you do what I did for years, collected enough unused supplements to start a health food store! This is what I call
“my graveyard supplements.”

Why didn’t they work, you may wonder?

The answer is in your biochemistry.

Jason P., 55 years old, went to many practitioners due to disruptive anger issues (screaming, breaking things), crippling fatigue that would come in waves, irritability, high blood pressure, and heart problems. He had already been through two anger management classes and still felt that it would bubble up if someone just looked at him wrong.  His wife had mentioned that the anger was becoming a deal breaker for their marriage. His behavior was affecting his family, work and every aspect of his life.

How could Jason have avoided taking supplements that were not compatible with his chemistry when all he had to go by was his symptoms or what he thought he needed?

The answer is a hair test.

Hair test=knowing what supplements to take

When he found mineral balancing he was skeptical. He had tried many programs already and they all failed.

Rather than focusing on symptoms or guessing what supplements we need, we use a magnificent tool-Hair Tissue Mineral Analysis (HTMA). We also recommend a specific line of supplements created by Dr. Paul Eck because these supplements have been created to make absolutely sure that you are taking the right minerals in the right amounts based on your hair analysis results.  No guessing required.

The supplements Jason was presently taking were inappropriate for him. They were all great supplements but all wrong for his body chemistry. See how this can be confusing? His hair test revealed a fast oxidation rate (oxidation rate refers to the burning of foods in the body and how the body converts the foods we eat into energy)  and had been taking large amounts of vitamin C, B and E. He was also taking adrenal support for fatigue.  These supplements are completely incorrect for his biochemistry.

The beauty of the hair test is in the science. Mineral balancing is a 50 year old science created by the late scientist and mineral researcher, Dr. Paul Eck.

Jason’s hair test results explained perfectly what supplements were going to help improve his health. After 2 months on the program he noticed he felt calmer.  He was less angry and irritable. 6 months into the program he noticed the fatigue was not as severe.

It is impossible for me to design a scientific nutritional program, unless I have a tissue mineral analysis in my hands. Giving the wrong supplement can prevent a person from improving.  DR. Paul Eck- mineral researcher, founder and biochemist of Analytical Research Labs

 

Maybe you have considered just taking a little bit of a few vitamins and/or minerals?

How about adding potassium to your daily routine? Seems harmless, right? Potassium raises zinc and magnesium while lowering calcium and copper. Maybe you already have low calcium and copper levels and it lowers these two minerals even more which exacerbates your health issues.

How about adding iron?  Taking iron raises sodium and potassium while lowering magnesium, calcium, copper and zinc. What if your body chemistry is already showing high sodium and potassium and low magnesium, calcium, copper and zinc.

Taking just one mineral can cause a chain reaction and affect all the other minerals in the body. No mineral works alone.

Perhaps you have thought of purchasing a multi-vitamin just to cover all the bases.

This can still prevent someone from improving and can even make them worse.  Every mineral taken affects every other mineral.  The minerals that you do not need can pile up in the tissues because your body can’t use them.

The whole philosophy of everyone taking the same kind of multiple supplements is just as absurd as everyone wearing the same shoe size.   Dr. Paul Eck

 

But, I feel better taking this supplement…doesn’t that mean I am taking what I need?

Feeling better does not signify that the supplement is improving your body chemistry. It may make you feel better in the short term, but it could be causing a greater mineral imbalance in your body in the long term.

The beauty of mineral balancing science is that we take into account how minerals interact with each other when setting up your supplement program. Our philosophy is to re-balance the body’s chemistry based on your hair test results. With repeat retests we can check scientifically if your vitamin and mineral requirements have changed. We know which supplements you need, how much you need, and for how long based off of your hair test.

Stop wasting money on supplements that you don’t need.  Put an end to your “graveyard supplement” collection.

Pick a practitioner to find out what minerals and vitamins you need: Practitioners

 

Heather Kneale has been searching  natural health and healing topics for over 25 years  https://rainbowsandbutterflies.net/site/

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Reclaim Your Kitchen: Cook Meals that Foster Good Health For Your Family

By Joy Feldman, NC, JD

 

“If a woman could see the sparks of light going forth from her fingertips when she is cooking, and the substance of light that goes into the food she handles, she would be amazed to see how much of herself she charges into the meals that she prepares for her family and friends.

 

It is one of the most important and least understood activities of life, that the radiation and feeling that go into the preparation of food affect everyone who partakes of it. And this activity should be unhurried, peaceful, and happy because the substance of the lifestream performing the service flows into that food and is eaten, and actually becomes part of the energy of the receiver. It would be better that an individual did not eat at all than to eat food that has been prepared under a feeling of anger, apathy, resentment, depression, or any outward pressure.” (Maha Chohan, Electrons)

 

There is no other way to feed kids quality foods other than rediscovering you kitchen and cooking wholesome meals. When you cook your own meals, you know what is in your food. Cooking helps to guarantee that your foods come from the earth without any unhealthy additives. Preparing and cooking real whole foods is a necessary step to improved health. Its time to slow down, get back into the kitchen and cook meals that foster good health.

Food preparation at home is an opportunity to teach children and have fun with them as well. When children feel a part of the process, they are more likely to try new foods. I often let my children thumb through cookbook recipes and have them pick out what they like.

So let’s get those young one’s cooking! In our household, everyone is included in meal preparation. I find this helpful because it exposes everyone to a variety of different types of food. Children can help create new recipes at mealtime by allowing them to participate in the process. It will also raise your awareness about their preferences. Planning meals ahead of time is essential. Hungry teenagers won’t always wait for that well-balanced meal to finish cooking. Quality protein, fats and lots of vegetable strengthen their bodies and help them grown into vibrant young adults.

Children can be notoriously picky eaters. By letting them have input in the kitchen you’re likely to have better success when dinner is on the table. Nutrient rich dishes are as essential as ever, given the physical and emotional stresses that face our children every day. Moreover, parents are competing with a perpetual onslaught of advertisements for foods that have a shockingly low nutritional value, but rate high in flashy commercial and seductive packaging. Countless snack foods advertise bogus health benefits from so called vitamin drinks to energy bars.

Let’s all consider the importance of reclaiming your kitchen. It does not mean you have to spend long hours cooking. But it does mean that you need to spend some time preparing and cooking food with wisdom, so you create the healthiest options for your family.

 

Mini Turkey Burgers for Lunch or Dinner: Recipe serves 4 people

Ingredients:

  • 1.5 pounds of ground turkey
  • 1 cup sautéed Vidalia onions
  • ½ cup chopped dried cranberries
  • ½ teaspoon crushed red pepper
  • 1 teaspoon fresh marjoram (dry is acceptable)
  • Sea salt and freshly ground black pepper to taste
  • 8 large leaves of Boston Bibb lettuce ( Other large leaf lettuces are acceptable)
  • Your favorite toppings such as red onions, pickles, tomatoes…etc.
  • 4 slices sharp cheddar cheese cut in half

Cooking Method:

  1. Preheat grill on high for 10 minutes or grill pan on high for 2 minutes
  2. In a medium mixing bowl add the top 6 ingredients and mix completely
  3. Portion the meat mixture into 8 equal balls
  4. Flatten each ball with the palm of your hand and place half of a slice of cheddar in the center
  5. Fold the meat around the cheese then roll to form a mini hot dog
  6. If the meat is too sticky to your fingers, try dipping your fingers in cold water
  7. Place each stuffed turkey burger on the hot grill and cook thoroughly until they reach an internal temperature of 165˚F
  8. Place each fully cooked burger at the center of a Boston Bibb lettuce leaf
  9. Top with your favorite toppings
  10. Roll the sides over the cooked burger and toppings, then roll downward to form a spring roll-like lettuce wrapped burger and enjoy for lunch or dinner

 

Joy Feldman is a writer, author and lecturer. She has an international private nutritional consulting practice and has the authored Joyful Cooking in the Pursuit of Good Health and Is Your Hair Made of Donuts? To find out more information: joyfeldman.com or isyourhairmadeofdonuts.com

 

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