All posts in category Nutrition
Peaches are one of my favorite summer fruits. I have always loved adding them to my cottage cheese, but since I have switched to an anti-inflammatory and heart-healthy diet, I no longer eat dairy. My solution: cashew cream! Super easy, slightly sweet and better than any dairy product available.
Cashew Cream
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1/2 cup raw cashews
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1/2-1 cup Water
Place cashews into a cup or bowl. Fill with water just until covered. Let soak about 2 hours (or longer). Place cashews and water into a blender. Add an additional 1/4 cup of water into the blender and blend on high. Add a little bit of water at a time to get the mixture turning and then to reach your desired consistency. The blending process should take about 3-4 minutes to get it creamy. Add cinnamon or vanilla extract if you would like. Place in a mason jar and store in the refrigerator or several days.
Posted by M. Terry on June 18, 2018
https://wholetothecore.com/2018/06/18/peaches-and-cashew-cream/
For an anti-inflammatory drink, I was using turmeric powder. However, I was informed by a friend how much more beneficial the extract is, so I switched over to using the extract (you can order it from Amazon or make your own with a few tablespoons of grated turmeric and 8-10 oz of vodka and let stand about a month before using). The ginger is an anti-inflammatory like the turmeric and the lemon is great for an alkaline gut. The frankincense and black pepper are a must for complete absorption of the turmeric into the body. This is a slightly sweet drink and very refreshing. You can make a large batch and keep it in the refrigerator.
Posted by M. Terry on April 19, 2018
https://wholetothecore.com/2018/04/19/drink-daily/
I have a mulberry tree. It is huge. Therefore, I have tons of mulberries this month which I absolutely LOVE! Besides the fact that they are perfectly sweetened, here are other reasons I love them.
Posted by M. Terry on April 4, 2018
https://wholetothecore.com/2018/04/04/mulberry-mania/
When it comes to holidays, our family always serves buffet style, and everyone brings a dish or two to share. The best way to ensure that healthy choices will be available is to bring them yourself. My girls are making desserts, and I am making two sides. Here is what I will be bringing. Click on the links for the complete recipes. And both can be made the day before!
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Fajita Quinoa – I’m going to add fresh tomatoes and avocado to the top as well this time.
2. Cool Zucchini, Carrot, and Radish Salad – You can substitute any root vegetable here. This is definitely better once it has had a chance to sit overnight.
Posted by M. Terry on March 28, 2018
https://wholetothecore.com/2018/03/28/healthalicious-easter-side-dishes/
Today, March 23rd is National Chia Day. Here is my favorite way to eat chia. It’s my daily treat to myself. I hope you give it a try – it’s high in protein, good fat, and it’s slightly sweet and overall simply delicious!
I love chunky peanut butter, but I want to get more than just peanuts into my daily diet, so I’ve been creating my own chunky nut butter. I make a large batch of this, and then I put a big dollop of it in a jelly mason jar. It is then ready for me to take (along with a spoon) for an easy snack on a busy day. You can use any variety of nuts and seeds and spices.
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2 cups of organic peanut butter
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1/4 cup pumpkin seeds
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1/4 cup chopped walnuts
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1/4 cup hemp seeds
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1/4 cup chia seeds
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1/2 teaspoon cinnamon
Method 1: Place all the ingredients into a food processor and pulse until the nuts and seeds are mixed.
Method 2: Place peanut butter into a large glass bowl. Microwave for 30 seconds and stir. Microwave another 30 seconds and add all the remaining ingredients and stir until mixed.
Store the chunky nut butter in a air-tight container in the refrigerator.
Posted by M. Terry on March 22, 2018
https://wholetothecore.com/2018/03/22/national-chia-day/
“We are 4.4 percent of the world population but we use 52 percent of the drugs in the world. These drugs further damage our bodies and we continue to form diseases that rob us of our quality of life and life itself.” In an article by Dr. Sue Aery, we are reminded of the poor choices the average American makes especially in regards to lack of exercise and gut-destroying food. My girls have been learning the importance of gut health in terms of pH levels where acidic stomachs promote disease and guts in an alkaline state help combat disease. As we have studied the gut, we have been reminded that our main goal is to stay far away from processed foods, dairy and meats and opt for a plant-based diet. It is then that we are better equipped to fight off infections, sickness, and disease. May your week ahead be a jumpstart for a diet that promotes a healthy gut!
Posted by M. Terry on February 18, 2018
https://wholetothecore.com/2018/02/18/americans-are-over-medicated/
Our girls have been studying nutrition in science. We recently discussed the differences in fats with an emphasis on the Omega 3s vs the Omega 6s. Omega 6 fats are consumed heavily here in the US putting our ratio of Omega 3s to Omega 6s at a dangerous level. The imbalance of the Omega 6s cause inflammation within the body. It is vital that we stay on top of attaining a high dose of Omega 3s in our diets and keep our consumption of Omega 6s (soy, corn, safflower, sunflower, canola oils) low.
Enjoy the slideshow they put together!
Posted by M. Terry on January 31, 2018
https://wholetothecore.com/2018/01/31/the-importance-of-omega-3s/
This is one of my go-to snacks each day. I love chunky nut butter, so I’ve been creating my own version. I make a large batch of this, and then I put a dollop of it in a jelly mason jar. It is then ready for me to take (along with a spoon) for an easy snack on a busy day. You can use any variety of nuts and seeds and spices.
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2 cups of organic almond butter and/or peanut butter (365 Brand or Justin’s tests for aflatoxins)
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1/4 cup pumpkin seeds
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1/4 cup chopped walnuts
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1/4 cup hemp seeds
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1/4 cup chia seeds
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1/2 teaspoon ground ginger
Place all the ingredients into a large bowl and stir. Store the chunky nut butter in a air-tight container in the refrigerator. (Store all nut butters in your fridge – always)
Posted by M. Terry on June 14, 2017
https://wholetothecore.com/2017/06/14/ultimate-chunky-peanut-butter/
An orange has a very slight lead per gram when it comes to vitamin C versus cauliflower, BUT cauliflower wins over an orange because it also has a good deal of vitamin K and B vitamins. With that said, I have been watching my cauliflower in my garden slowly grow its big, green leaves, and finally it has a head of cauliflower peeking out. The long, dark green leaves are gorgeous, and so how could I let them go to waste? I always do a quick research before I eat anything that is atypical, and tonight my Googling confirmed my suspicions- the greens are edible! So, for dinner, I made myself sauteed cauliflower greens with fresh garlic and mushrooms in coconut oil. That dish is now completely consumed and my immune system has had a little boost!
Posted by M. Terry on April 14, 2017
https://wholetothecore.com/2017/04/14/orange-vs-green/
While the American Heart Association recommends that your daily intake of sugar be no more than 10% of your total daily calories, the World Heath Organization actually has recently stated that is should be only 5% of your daily caloric intake. The chart below is a great tool to help you understand how much 10% really is. Shoot for less though (as recommended by WHO) to avoid the negative effects of sugar such as the risk of diabetes and heart disease, weight gain, premature aging, mental fogginess, the feeding of cancer cells, and even arthritis.
The average American adult is consuming over 20 teaspoons of sugar a day, and the average American child is being given an average of 19 teaspoons of sugar each day – that’s 6x what is recommended by the AHA!
Make it a point to stick with natural sugars found in fruit and vegetables and avoid or limit all the added sugars. Your body and mind will thank you for it!
Posted by M. Terry on March 27, 2017
https://wholetothecore.com/2017/03/27/sugar-consumption-be-in-the-know/
An orange has a very slight lead per gram when it comes to vitamin C versus cauliflower, BUT cauliflower wins over an orange because it also has a good deal of vitamin K and B vitamins. With that said, I have been watching my cauliflower in my garden slowly grow its big, green leaves, and finally it has a head of cauliflower peeking out. The long, dark green leaves are gorgeous, and so how could I let them go to waste? I always do a quick research before I eat anything that is atypical, and tonight my Googling confirmed my suspicions- the greens are edible! So, for dinner, I made myself sauteed cauliflower greens with fresh garlic and mushrooms in coconut oil. That dish is now completely consumed and my immune system has had a little boost!
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