Michelle Schoffro Cook's Blog, page 11

Top 10 Foods for Liver Health

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Photo: World's Easiest Vegan Yogurt from The Cultured Cook: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight & Extend Your Life by Dr. Michelle Schoffro Cook, PhD, DNM.

Food is the best medicine. There are many foods that offer support and healing to the often-overworked liver. Since the liver has over 500 functions, supporting it with healthy liver-healing foods is essential to great overall health. While there are many excellent liver-supporting foods to choose from, here are my top X foods for liver health.

Beets—These purple powerhouses contain a substance known as betaine which improves digestion. One of the liver’s many functions is to aid digestion, particularly fat digestion through the secretion of bile. Enjoy raw beets grated over salads or soups, or steamed or roasted beets in soups and stews, or atop a green salad.

Coconut Oil—While the American Heart Association (AHA) continues to bill coconut oil as the antichrist, a recent study published in the Journal of the Science of Food and Agriculture found that virgin coconut oil consumption was able to reverse the signs and symptoms of fatty liver disease. A fatty liver is often implicated in abdominal fat, metabolic syndrome, and obesity—all of which are frequently involved with heart disease. Cook with coconut oil instead of other cooking oils but keep the temperature under 325 to prevent smoking and denaturing the oil.

Dandelion—Add some roasted dandelion root powder to your next chocolate smoothie for a taste sensation and a serious boost to your liver. Dandelion root boosts liver function and increases the rate of metabolism. It’s also delicious on its own with a cup of almond milk, a handful of raw cashews, and a few ice cubes, blended.

Flax Seeds and Flax Seed Oil—Flax binds to harmful xenoestrogens—synthetic estrogens that result from plastics and pollution—that damage our own delicate hormonal balance, making it easier for the liver to filter out these toxic substances from our body. Sprinkle ground flax seeds on cereal, toast, salads, or blend into smoothies. Add flax seed oil to salad dressings, marinades, and as a smoothie ingredient.

Garlic—Rich in sulfur compounds, garlic helps to ensure a steady rate of detoxification in the liver. Sulfur compounds also bind to cholesterol and metals, making garlic an excellent food to enjoy on a regular basis if you’re trying to eat for a healthy liver. Better, yet, add fermented garlic to your diet. In a study published in the European Journal of Nutrition, the fermented bulb was found to improve liver function.

Leafy Greens—Leafy greens are nutritional powerhouses that are good for almost everything so it will probably come as no surprise that they are also good for liver health. According to a study published in the medical journal Lipids in Health and Disease, eating more leafy greens has been found to improve the liver’s fatty acid profile, which not only offers liver health benefits and may reduce the risk of a fatty liver, but may also reduce the risk of heart disease.

Lemons—No list of liver-boosting foods would be complete without lemons. That’s because lemons boost the liver’s ability to metabolize glycogen—a source of energy for the body’s many functions. Research in the journal Toxicology Letters demonstrated that numerous compounds found in lemons improved glycogen metabolism in the liver.

Miso—Korea’s answer to miso, known as Doenjang, has been found in a study published in Biochemical and Biophysical Research Communications to improve various markers of non-alcoholic fatty liver disease. It is likely that Japanese forms of miso also offer similar health benefits.

Oats—Research published in the medical journal Plant Foods for Human Nutrition shows that regularly eating oats boosts liver health. The study also found that oats reduced abdominal fat and overall obesity in the research participants, which is no surprise when you know that the liver plays an important role in fat digestion and metabolism.

Yogurt—While we often think of digestive health when we discuss yogurt, research in the medical journal Food and Function suggests we might also want to consider yogurt’s liver health benefits. That’s because research showed that yogurt with live Lactobacillus paracasei bacteria reduced triglycerides and a fatty liver. Dairy-free yogurt offers many of the same health benefits of yogurt but is less mucus-forming and contains less likelihood of the genetically-modified organisms found in traditional cow’s milk yogurt. Fortunately, it is easy to make your own as you’ll discover in my book The Cultured Cook: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight & Extend Your Life. You’ll need dairy-free starter culture and some coconut milk or raw cashews to get started.

 

DR. MICHELLE SCHOFFRO COOK, PhD, DNM is a celebrity nutritionist and international best-selling and 20-time published book author whose works include:  THE CULTURED COOK: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight, and Extend Your Life, 60 Seconds to Slim, The Probiotic Promise, and Boost Your Brain Power in 60 Seconds. Her work has been featured in Woman's World, First for Women, Reader's Digest Best Health, Health, Huffington Post, Reviews.com, WebMD, ThriveGlobal, and Care2.com. Learn more about her work at CulturedCook.com and DrMichelleCook.com.

 

 

 

 

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Living “in a World Where Sad Wants to Win”

I was listening to the music of my favorite singer, Mario Frangoulis, who you may remember from the 2004 Greek Olympics; however I discovered his stunningly beautiful music long before the games and it has often been comfort to me during difficult times. Perhaps it is because he wears his emotions and his heart in his music and speaks to the vulnerability of the human experience.

In one particular song he asks “Is a man allowed to feel this happy in a world where sad wants to win?” Having been the subject of ongoing harassment by a group of people who seem to have nothing better to do than to make up lies about me and harass me wherever I go…even to seek me out where I live, I have stood strong against their misery, anger, and bitterness. But, even the strong feel the erosion of joy and happiness from this form of emotional abuse after experiencing it for years.

Every single day for the past two years that I’ve been facing the harassment and bullying, I’ve observed that sadness, anger, and hatred seems to be growing in our society as a whole. Frequently we turn those emotions onto others through personal attacks, insults, name-calling, and other seemingly childless behavior, and perhaps this has happened, at least in part, because we see this behavior in our political, celebrity, and other influential people. It seems that emotional maturity has been losing a war with ugliness and bitterness in a world full of increasing sadness turned to anger turned outward toward others. I share the story of my recent experiences as a way to bring hope to those who are experiencing something similar so that they will have the strength to speak out and stand up to abusive behaviors.

Instead of facing our wounds, our sadness, and our grief, so many among us turn these feelings into anger toward others. And, the least emotionally mature among us turn that sadness-turned-anger into a hatred of others, whether it be whole groups of people like blacks, Native Americans, women, gays, or liberals, or joyous, successful, wealthy, or attractive individuals who we hate for having the joy, success, wealth, or good looks we covet.

And, let’s face it: kindly asking these bullies to stop does nothing to stop their childish and ugly behavior. Should we stop being kind? Of course not. Kindness needs to win this war against the evil that some people have let into their hearts. So, what is the answer? Strongly stand against the opposition, demand that it stop by using emotional maturity and strength, and where their behaviors become abusive, call them out for it, involve the authorities when the behavior breaks the law, and own your strength even extracting yourself from the situation, if possible. As for my situation, first, I kindly requested that these people stop (which did nothing to stop the problem), so I stood up to them and informed them that they needed to stop or I was going to take further action, and when their actions deteriorated into criminal behavior, I gave my statement to the police and sent cease and desist notices.

While it is important not to sink to their level of ugliness through nastiness and name-calling, personal attacks, or criminal behavior, we must not let anger and sadness erode our potential for happiness and joy either. By fully owning our strength, alongside our emotional maturity, and finding ways back to joy, happiness will overshadow the sadness or anger we see so often in our world.

DR. MICHELLE SCHOFFRO COOK, PhD, DNM is a celebrity nutritionist and international best-selling and 20-time published book author whose works include:  THE CULTURED COOK: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight, and Extend Your Life, 60 Seconds to Slim, The Probiotic Promise, and Boost Your Brain Power in 60 Seconds. Her work has been featured in Woman's World, First for Women, Reader's Digest Best Health, Health, Huffington Post, Reviews.com, WebMD, ThriveGlobal, and Care2.com. Learn more about her work at CulturedCook.com and DrMichelleCook.com.

 

Top 12 Natural Remedies to Help Asthma

Asthma sufferers know how frustrating and difficult asthma can be to treat. While it is important to always keep medication on hand and use it when necessary, there are many natural remedies and approaches that can help reduce the number and severity of asthma attacks and improve the condition over time. Here are some of my preferred approaches:

Cut Down on Sugars: Sugar intolerance seems particularly common among asthmatics so it is best to cut out concentrated sugars of all types, including: cane sugar (even unrefined), lactose (in dairy products), corn syrup (which is usually genetically modified and best avoided by everyone anyway), among others. That doesn’t mean you should switch to artificial sweeteners or products made with them as they may aggravate asthma symptoms. Instead, choose organic fruit to satisfy your sweet tooth.

Choose Organic: Pesticides sprayed on non-organic foods may aggravate asthma symptoms so choose organic foods as much as possible.

Lose the MSG:  The sneaky additive that is found in almost all packaged food, fast food, restaurant sauces and soups, and deli foods is an asthma aggravator. It goes by many different names and does not require labelling (don’t hate the messenger), including: autolyzed yeast, calcium caseinate, glutamate, glutamic acid, hydrolyzed protein, isolated protein, yeast extract, or sodium caseinate, to name a few. The only way to avoid MSG is to make more of your foods at home from scratch.

Drink Up: Drink more green tea. The beverage contains some potent natural anti-inflammatory compounds, including epigallocatechin gallate (EGCG). Drinking 3 cups daily can be helpful for asthmatics.

Supplement with Quercetin: If your asthma seems to be triggered by allergies you’ll want to consider taking the nutrient quercetin (up to 1000 milligrams daily).

Ramp Up Your Omega 3s: The essential fatty acids known as Omega 3s are highly anti-inflammatory. Taking more of these oils found in flaxseeds, hempseeds, chia seeds, raw walnuts, pumpkin seeds, and oils made with any of these foods is a great way to boost your Omega 3s.

Add More Magnesium to Your Diet:  Eat foods high in magnesium, which include: dark leafy greens, almonds, black beans, pumpkin seeds, figs, avocado, and bananas. Since most asthmatics are deficient in this critical mineral, you may also benefit from supplementing with up to 800 milligrams daily. If you’re supplementing with this mineral, be sure to take both magnesium and calcium.

Pop Some Vitamin C: Ascorbic acid (vitamin C) is a potent antihistamine and anti-inflammatory nutrient that tends to be depleted during stress, including asthma and asthma attacks. Many people have found that taking 1000 to 2000 milligrams daily helps with the frequency and severity of asthma attacks over time.

Supplement with Vitamin E: Choose a natural source of vitamin E, known as mixed tocopherols. This powerful antioxidant helps protect the lungs against toxins and their resulting damages. A typical dose is 400 to 800 IU daily.

Breathe Black Spruce (Picea mariana) Essential Oil: When diffused or diluted and rubbed on the skin, black spruce oil acts as an anti-inflammatory and antispasmodic remedy that may aid asthma sufferers. See the notes on selecting an oil below. I recommend a blend called Balance by doTerra. It doesn’t contain the toxic solvents found in most other brands. Click “Shop” here to purchase Balance blend or click “Join & Save” to purchase a membership (only $35) which will save you 25% on all the oils, supplements, body care, and cleaning products you buy through the company…and you’ll get a free membership to my exclusive coaching group.

Rub Some Blue Tansy, (Moroccan chamomile, Tanacetum annuum) Essential Oil on Your Chest: Blue tansy contains chamazulene that has natural anti-allergic and antihistamine properties that may help reduce allergy-induced asthma attacks. Dilute a drop of the oil in about 10 drops of a carrier oil like fractionated coconut oil before applying to your skin. Most of the essential oils sold in pharmacies, grocery stores, and department stores are made of cheap imitations or are synthesized so they have little or no therapeutic properties whatsoever, or worse, they may be harmful.  Some have been obtained using harsh solvents and contain these toxic solvents in the final product.  Sadly, there’s no good way to tell if the product you are considering is harmful or low quality.  Like anything, it is best to choose essential oils made by a reputable company.  I like doTerra’s Blue Tansy essential oil. Click “Shop” here to purchase Balance blend or click “Join & Save” to purchase a membership (only $35) which will save you 25% on all the oils, supplements, body care, and cleaning products you buy through the company…and you’ll get a free membership to my exclusive coaching group.

Sip Some Coltsfoot or Elecampane Tea: Both of these herbs help clear out excess mucus from the lungs. Use one teaspoon of either or both herbs per cup of boiling water and let steep for at least 10 minutes. Strain and drink three cups daily. Check with your natural health provider to determine whether these herbs may interact with any drugs you’re taking.

Do not use any of the above remedies as a replacement for medication when you’re experiencing an asthma attack or need an inhaler. 

 

DR. MICHELLE SCHOFFRO COOK, PhD, DNM is a celebrity nutritionist and international best-selling and 20-time published book author whose works include:  THE CULTURED COOK: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight, and Extend Your Life, 60 Seconds to Slim, The Probiotic Promise, and Boost Your Brain Power in 60 Seconds. Her work has been featured in Woman's World, First for Women, Reader's Digest Best Health, Health, Huffington Post, Reviews.com, WebMD, ThriveGlobal, and Care2.com. Learn more about her work at CulturedCook.com and DrMichelleCook.com.

 

Create Your Own Herbal First Aid Kit

Most people want a natural first aid kit complete with all the remedies that will help them address minor health issues. But where do you start? It’s easier than you think to create your own herbal first aid kit with only 6 herbs that will address most common concerns.

The following information is adapted from my book Be Your Own Herbalist: Essential Herbs for Health, Beauty, & Cooking. Be sure to check it out for lots of research-supported information on over 30 herbal remedies, along with recipes to use them in your food and even how to make body care products with them.

Anxiety, Depression:  While most first aid kits do not contain options for anxiety and depression, I think it’s important to consider the emotional side of traumas and injuries to complete an herbal first aid kit. That’s where lavender comes in. It is a potent anti-anxiety and anti-depressant remedy. In a study comparing the use of lavender tea to a depression medication, researchers found that the lavender tea was slightly more effective than the drug. Keep a jar of dried lavender flowers on hand and add two teaspoons of dried flowers to boiled water and let sit for 10 minutes. Strain and drink, two to three times daily. You can also inhale some lavender essential oil. After trying dozens of brands and reading studies on their purity, I prefer doTerra’s. It is a true lavender (most is made with a hybrid species that is not nearly as effective) and doesn’t contain the toxic solvents found in most other brands. Click “Shop” here to purchase lavender oil or click “Join & Save” to purchase a membership (only $35) which will save you 25% on all the oils, supplements, body care, and cleaning products you buy through the company…and you’ll get a free membership to my exclusive coaching group.

Bug Bites:  If you’re anything like me, then you probably think you’re invited to outdoor parties to act as mosquito bait for the benefit of the rest of the guests. I have tried many things to soothe the itching from bug bites but nothing seems to work as well as a tincture of echinacea (alcohol extract). I like HerbPharm’s echinacea tincture because it is made with organic ingredients.

Bug Repellent: Keep some lavender essential oil in your first aid kit so you can add a few drops to some unscented skin cream and apply to your skin to keep the bugs away.

Chickenpox or Diaper Rash: Chamomile is often used by herbalists in the treatment of skin conditions like chickenpox, diaper rash. For these purposes it is usually used in a bath or topically. Keep a jar of dried chamomile flowers and add a teaspoon to boiling water to make a tea, strain and swab affected areas with the cooled tea. I like Frontier’s dried chamomile flowers because they are organic.

Headaches and Migraines Reliever:  Keep a bottle of peppermint essential oil in your herbal first aid kit and rub directly on the temples and the back of the skull where the head and neck meet to help alleviate a headache or migraine. Most peppermint essential oil is diluted with carrier oils and contains solvents so it’s worth spending a few dollars more to get a superior quality peppermint oil. As I mentioned above, I like doTerra’s as it is the purest and most therapeutic variety I’ve used. Click “Shop” here to purchase peppermint essential oil or click “Join & Save” to purchase a membership (only $35) which will save you 25% on all the oils, supplements, body care, and cleaning products you buy through the company and get a free membership to my exclusive coaching group.

Lung and Sinus Infections:  Oregano essential oil is almost an herbal first aid kit unto itself, with its ability to fight bacteria, viruses, and fungi. Research by the late botanist Dr. Duke, author of The Green Pharmacy, found 6 compounds that help expel mucus from the lungs and sinuses, making it an excellent herbal remedy to keep on hand to help fight lung and sinus infections. It can be used internally (follow the directions for the package you choose). DoTerra’s oregano is by far the most potent oregano essential oil that I’ve ever used (and I’ve used brands that are only sold to doctors). If you’re dealing with lung or sinus infections you’ll want a highly potent oregano oil as the bacteria or fungal strains linked to these types of infections tend to be powerful and are often resistant to treatment. It’s so strong that I recommend adding a drop to an empty capsule and taking it internally. As with lavender and peppermint essential oils, click “Shop” here to purchase peppermint essential oil or click “Join & Save” to purchase a membership (only $35) which will save you 25% on all the oils, supplements, body care, and cleaning products you buy through the company and get a free membership to my exclusive coaching group.

Mouth Ulcerations and Sores: Even if you don’t have kids with diaper rash or chickenpox, you’ll want to keep a jar of dried chamomile flowers in your first aid kit. Brew a tea (as indicated above and use the cooled beverage as a natural mouthwash to deal with mouth ulcerations and sores.  Store the infusion in the refrigerator for up to three days or make fresh on a regular basis.

Muscle or Joint Pain:  Keep some dried, powdered ginger in your herbal first aid kit or some fresh ginger (which is even better) in your fridge. Make an herbal decoction for any muscle or joint pain related to injuries or chronic conditions by adding 2 teaspoons of ginger powder or a 2-inch piece of fresh ginger, coarsely chopped, to a quart of water. Bring to a boil. Reduce to a simmer and cover. Allow to brew for at least 45 minutes. Strain, cool, and drink 3 cups daily. Alternatively, take 3 gingerroot capsules, 3 times daily. Avoid use if you’re taking blood-thinning drugs.

Infections:  More and more exciting research showcases ginger’s potency against viruses and bacteria alike. Follow the instructions under “Muscle or Joint Pain” to make a decoction. Drink 3 cups of the ginger tea daily to help with infections. Oregano oil can also be used to help fight infections. Follow package instructions for internal use of oregano oil.

Wounds: Calendula is not just a pretty garden flower, one of its most common uses is as a wound healer, particularly when it is applied as a salve or ointment. Keep a calendula salve or ointment, which is readily available from most health food stores, in your herbal first aid kit to apply to wounds, scrapes, and skin irritations. I haven’t tried this brand myself but like that it is free of parabens, petrochemicals, gluten, and other unwanted ingredients and it is also made with organic ingredients.

Fabric Softeners are the #1 Source of Indoor Air Pollution + What to Use Instead

If you enjoy the smell of clean clothes straight out of the dryer you may be shocked to learn that smell comes at a cost.  Most commercial fabric softeners–dryer sheets or the liquid variety–contain many toxic chemicals. 

According to the Allergy and Environmental Health Association, both liquid and dryer sheet fabric softeners are “the most toxic product produced for daily household use.”  Most of the popular brands of fabric softeners contain many neurotoxins (substances that are toxic to the brain and nervous system) and other types of toxins.  Not sure about your natural options?  Keep reading, I’ll share some great natural options below.

Some of the Toxins Found in Fabric Softeners

Here are just eight of the many toxins found in most fabric softeners (and eight reasons to switch to natural options):

1.  Alpha-Terpineol–This chemical has been linked to disorders of the brain and nervous system, loss of muscle control, depression, and headaches

2.  Benzyl acetate–Benzyl acetate has been linked to cancer of the pancreas

3.  Benzyl alcohol–Linked to headaches, nausea, vomiting, dizziness, depression, as well as disorders of the brain and nervous system

4.  Chloroform–Chloroform is on the Environmental Protection Agency’s Hazardous Waste list because it has been identified as a carcinogen and neurotoxin (toxic to the brain and nervous system)

5.  Ethanol–also on the EPA’s Hazardous Waste list for its ability to cause brain and nervous system disorder

6.  Ethyl Acetate–causes headaches and is on the EPA Hazardous Waste list

7.  Linalool–in studies, this chemical caused loss of muscle coordination, nervous system and brain disorders, and depression

8.  Pentane–causes headaches, nausea, dizziness, fatigue, drowsiness, and depression

The standard argument in favor of using fabric softeners is that the amount of the chemicals to which a person is exposed is insufficient to cause harm.  Studies are showing that even small amounts of these toxins can have serious effects.  So, think twice before you add that dryer sheet or liquid fabric softener to your laundry, particularly for children whose developing brains are more vulnerable to the effects of toxins.

Natural Alternatives to Fabric Softeners

So, you’re ready to forego commercial fabric softeners but you still want soft clothes.  What are your options?  Well, here are my suggestions:

Add a 1/2 cup of baking soda to the water in your washing machine and let it dissolve prior to adding your clothes.  This is my preferred method since the baking soda acts as a water softener and helps makes clothes super soft.  
Some people toss tennis balls or other rubber balls into the dryer with clothes.  I’m not a huge fan of this method since the heat of the dryer can cause the rubber to off-gas onto your clothing.  If you have an allergy to latex, this is definitely not the method for you.  Plus, I wouldn’t choose this method if you’re drying delicate clothing items. Instead, you can opt for natural wool dryer balls. I haven’t personally used them but have heard good things from some of my friends. Of course, if you have wool or lanolin allergies, you should avoid using wool dryer balls.
Adding a cup of white vinegar to the wash water can also soften clothes but prefer baking soda.
To help with static, there’s the aluminum foil ball technique.  Tightly scrunch a piece of foil to form a ball.  Throw it in with clothes in the dryer.  There is some possible concern with increasing your exposure to aluminum (which has been linked to some brain disorders).  It can also snag delicate clothes so it is best not used with lingerie, silk (but would you put silk clothes in the dryer, anyway?), or other delicate fibers. Choose recycled aluminum foil to do your part for the environment.
Try to keep synthetic fabrics out of the dryer since they are the culprits when it comes to static.  Natural fibers like cotton, bamboo, hemp, and linen are naturally soft and best dried on their own or laid out to dry.
And, of course there are natural dryer sheets and liquid fabric softeners available in most health food stores however I admit that I don’t use them and don’t really feel like my clothes are any less soft for the choice. 

Whatever path you take to softer clothes, be sure it is free of toxic, cancer-causing, and other harmful chemicals.

Please support our work by using the links in the blogs. Also, be sure to pick up a copy of my book WEEKEND WONDER DETOX to learn many more ways you can create a toxin-free home, body, and life.

 

DR. MICHELLE SCHOFFRO COOK, PhD, DNM is a celebrity nutritionist and international best-selling and 20-time published book author whose works include:  THE CULTURED COOK: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight, and Extend Your Life, 60 Seconds to Slim, The Probiotic Promise, and Boost Your Brain Power in 60 Seconds. Her work has been featured in Woman's World, First for Women, Reader's Digest Best Health, Health, Huffington Post, Reviews.com, WebMD, ThriveGlobal, and Care2.com. Learn more about her work at CulturedCook.com and DrMichelleCook.com.

 

Should You Soak Dried Beans?

We’ve all been taught to soak dried beans before cooking them. After all, the digestibility of them improves, or at least that’s what we’ve been taught. More recently, people have jumped on the don’t-soak-your-beans bandwagon. To soak or not to soak? That’s the fundamental question of cooking legumes. What’s a cook to do? I thought I’d add my two cents to the pulse predicament.

“Why not just buy canned beans and avoid the whole dilemma altogether?” you may be wondering. After all, they’re convenient and you can just toss them in your meal. Considering that dried beans are roughly one-third the cost of canned beans and are not exposed to can liners that usually contain bisphenol-A, dried beans are certainly more cost-effective and a healthier option. So, while I’m all for adding a BPA-free can of chick peas to your meal in a pinch to boost its fiber and protein, cooking them yourself can save you money and offer health benefits.

Traditionally, most cooks have been taught the 4-step cooking method which involves: 1) picking out any rocks, twigs, or other unwanted material; 2) rinsing the beans; 3) soaking beans; and 4) cooking beans. But, let’s face it: most of us don’t have the time for the 4-step cooking method for dried beans.

By some estimates, soaking legumes prior to cooking them reduces the cooking time by about 45 minutes off a typical 2-hour cook time for beans like chickpeas, black beans, or kidney beans. In other words, the soaked beans may only require 1 hour and 15 minutes of cook time. Obviously, the reduced energy consumption may not keep a lot of money in your pocket even if you cook and eat beans daily, but it may still save you a bit.

Many people compare the resulting texture and structure of soaked and unsoaked beans that have been cooked for two hours and claim that the unsoaked beans retain their shape better. Well, of course they do. If soaking beans reduces their cook time and you cook them the same amount as unsoaked beans, the soaked beans will lose their shape because they don’t require that much cook time and are actually overcooked.

It is my personal observation as a bean cooker and eater for decades that soaked beans tend to cook more evenly. This means you can avoid the occasional chewy, undercooked beans that often result when beans are cooked without advance soaking.

Having said that, I regularly cook beans without soaking them. It’s rare that I’ve thought about the often-dreaded “what’s for dinner?” question more than an hour or so prior to dinner time, so I really don’t have time to start soaking beans and then cooking them unless I’d like a late-night dinner. So, when I’m in a pinch I skip the soaking and start cooking legumes right away.

I’ve also heard some people say that the taste is better in beans that have not been soaked, which I disagree with. As a long-time professional recipe developer, I’d like to say that my palette is fairly good but the taste difference between soaked and unsoaked beans is negligible.

However, on days when I’m organized and planning the next day’s meals, I soak beans. And, here’s why: Legumes like any type of seed contain enzyme inhibitors. That’s Nature’s way of preventing seeds from sprouting until they are in appropriate growing conditions. Soaking beans breaks down these enzyme inhibitors, making the legumes easier to digest, contrary to what some cooks and bloggers may be saying. Yes, you will lose some of the water-soluble nutrients like B-complex vitamins in the soak water, but you were going to lose some of these nutrients in the cook water as well.

While these same cooks and bloggers may claim that soaking beans offers no digestive advantage, the reality is quite the opposite. The outer coating of legumes contains compounds known as oligosaccharides, which are basically starches that need to be broken down into sugars before the body can use the natural sugars as energy. Without soaking beans, these oligosaccharides may not be fully broken down by the time they reach your intestines. When bacteria in your intestines digest them, they release gases that can cause bloating and flatulence. In other words, soaking beans ahead of cooking them can help reduce the amount of bloating and flatulence they may cause when you eat them. Soaking beans ahead of time improves their digestibility.

But, here’s what I have told my nutritional clients for years, “use the beans that you will actually eat.” In other words, if you’ll eat more beans by cooking them without soaking them first, then do that. If you need to occasionally dump a can of beans into your favorite soup, stew, or curry, then do that. Eating more beans offers plentiful health benefits because they regulate the release of sugars into the bloodstream, which results in better weight management, balanced moods, and consistent energy. So, soak beans when you can. If you don’t have time then cook beans whenever you can. And, if you are in a pinch open a BPA-free can of beans to add to your meal.

DR. MICHELLE SCHOFFRO COOK, PhD, DNM is a celebrity nutritionist and international best-selling and 20-time published book author whose works include:  THE CULTURED COOK: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight, and Extend Your Life, 60 Seconds to Slim, The Probiotic Promise, and Boost Your Brain Power in 60 Seconds. Her work has been featured in Woman's World, First for Women, Reader's Digest Best Health, Health, Huffington Post, Reviews.com, WebMD, ThriveGlobal, and Care2.com. Learn more about her work at CulturedCook.com and DrMichelleCook.com.

 

10 Surprising Health Benefits of Cinnamon

Who doesn’t love a sprinkling of cinnamon on fresh apple pie or atop a chai latte?  It’s just one of those spices that tastes fantastic.  But taste is not the only reason to love cinnamon.  Here are 10 more reasons to love this super spice:

1. Numerous studies show that cinnamon regulates blood sugar, making it a great choice for diabetics and hypoglycemics alike.  That’s also great news for anyone who wants stable energy levels and moods.

2. It reduces LDL cholesterol levels.  LDL is also known as the harmful cholesterol.  Reducing it may help reduce the risk of cardiovascular disease.

3. It has natural anti-infectious compounds.  In studies, cinnamon has been effective against ulcer-causing H. pylori bacteria and other pathogens.

4. It reduces pain linked to arthritis.  Cinnamon has been shown in studies at the Department of Internal Medicine, Kangnam Korean Hospital, to reduce cytokines linked to arthritic pain.

5. Research at the University of Texas, published in the journal Nutrition and Cancer, shows that cinnamon may reduce the proliferation of cancer cells, holding promise for cancer prevention and sufferers of the disease alike.

6. It is a natural food preservative.

7. It contains fiber, calcium, iron, and manganese—albeit small amounts to the typical dose of ground cinnamon.

8. It’s been proven effective for menstrual pain and infertility.  Cinnamon contains a natural chemical called cinnamaldehyde, which studies show increases the hormone progesterone and decreases testosterone production in women, helping to balance hormones.

9. Cinnamon holds promise for various neurodegenerative diseases, including: Alzheimer's disease, Parkinson's disease, multiple sclerosis, brain tumor, and meningitis, according to research at the Cytokine Research Laboratory, Department of Experimental Therapeutics, The University of Texas.  Their research shows that cinnamon reduces chronic inflammation linked with these neurological disorders.

10. Cinnamon is versatile.  It works with sweet and savory dishes alike.  Consider that many curries and savory Moroccan dishes include cinnamon.  It’s not just for apples anymore.

 

[image error]DR. MICHELLE SCHOFFRO COOK, PhD, DNM is a celebrity nutritionist and international best-selling and 20-time published book author whose works include:  THE CULTURED COOK: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight, and Extend Your Life, 60 Seconds to Slim, The Probiotic Promise, and Boost Your Brain Power in 60 Seconds. Her work has been featured in Woman's World, First for Women, Reader's Digest Best Health, Health, Huffington Post, Reviews.com, WebMD, ThriveGlobal, and Care2.com. Learn more about her work at CulturedCook.com and DrMichelleCook.com.

 

14 Ways to Cook with Essential Oils

The Miracle Healing Power of Your Body

It's time to re-frame health and healing. We have all been taught that health is the absence of a disease or syndrome (syndrome actually just means a collection of symptoms for which the cause is unknown). We're given diagnoses that reflect symptoms or diseased tissue, not an explanation as to what caused the health condition in the first place. Bronchitis, for example, is inflammation of the bronchial tubes. But what causes it?

 



Or consider the many technical names given to illnesses. Why does this matter? It matters because technical-sounding names distract us from the fact that we still don't know what caused our particular health problems...or better yet, how we might heal from the conditions. They simply leave us feeling scared and uncertain as to how to address the health issues we're facing. So, instead of thinking about your disease name, please think about how miraculous your body is: how many viruses has your immune system overcome in your lifetime? Probably many. How many wounds has your body healed during your life. Probably many.

 



Even without your conscious thought, your body kept breathing and your heart kept beating while you read this passage. Millions of cells were made and millions of others were destroyed. Your body has the innate wisdom to heal; it simply needs the tools to do so.

 



So, what are the tools to heal your body at the cellular level? Well there are many but today let's discuss nutrients. Yes, nutrients. That's why I laugh when people say nutrition is not that important. Vitamins, by definition, are specific nutrients that your body CANNOT life without. In other words, you would certainly die without adequate nutrition. Your cells need vitamins, minerals, enzymes, amino acids, fatty acids, natural sugars, phytonutrients, and other compounds, which are the foundations of food to survive.

 



Every second your body is making new cells to replace dying or dead cells. So that means that if you give your body the building blocks for health, your body will create healthy cells that replace the worn out or diseased ones. It happens every second of every day. Where can you find the majority of these healing cell-building compounds? Fruits and vegetables. So, begin by giving your body the building blocks it needs to repair cells, which in turn repair tissues, organs, and organ systems.

 



Start eating more fruits and vegetables. Yes, it sounds simple but as thousands of studies are showing: the miracle healing substances we have been waiting for have been right in front of our faces...or should have been in the form of more fruits and vegetables on our plates. Will you be healed from a single serving of fruits and vegetables? No, but they will help you heal over days, weeks, and months. Would you prefer a magic pill that took no effort on your part and healed everything that ailed you overnight? Probably. But, as much as we would like to hand over our health to a physician so we do not have to make any effort, WE are the masters of our health. WE make choices every day that assure our suffering or our healing. Today, the choice is yours.



 

Stay posted for more upcoming blogs as I will share specific information about which foods and herbs can help speed healing or alleviate pain, or help restore your health, but in the meantime opt for more fruits and vegetables (and choose organic, wherever possible). Be sure to check out my new book, THE CULTURED COOK: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight & Extend Your Life . This full-color book is jam-packed with delicious recipes on how to make fermented foods, ranging from vegan cheeses and cheesecakes to kimchi and saurkraut.



 

Dr. Michelle Schoffro Cook, PhD, DNM, RNCP is an international best-selling and 20-time published book author whose works include: Be Your Own Herbalist: Essential Herbs for Health, Beauty & Cooking and The Cultured Cook: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight & Extend Your Life .

 

 

 

 

Copyright Michelle Schoffro Cook. All rights reserved.  No use of this article, in whole or in part, may be used without the prior written permission of the author.  This article is provided for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease. Consult your physician for any health issues you may be facing.

#WhyIWrite

Today is National Day of Writing. Because #WhyIWrite is trending on Twitter I thought I'd share my story. One day a man who was like a second father to me was rushed to the hospital for an emergency bypass. No one told me about his health ordeal but I awoke from a terrifying nightmare in which he grabbed his heart, fell onto the floor dying, reaching out his hand to me. When I called his home asking if he was okay, the woman who answered the phone barked at me "who told you?" I said no one. I had dreamt it.

Ron was in the hospital six hours away so I immediately got in my car and started driving, even though I knew he would be recovering (I hoped) from surgery and unable to see anyone. Tears pouring from my eyes, devastated that I might lose this man who was so dear to me and between an endless outpouring of tears, I wrote how much I cared for him and how he had helped me more than he ever knew. Once completed I left the letter with the nurse who gave it to him. In critical condition, the hospital staff informed me that they weren't sure he was going to make it and that they weren't allowing any visitors for a few days.

A few days later I went back to the hospital. Ron's health was still quite fragile but he had instructed the nursing staff to bring me into his room when I arrived. Ron proceeded to tell me that for the last few days he couldn't even remember who he was, felt absolutely horrendous, and wasn't sure he was going to make it. He read my message over and over again once he became conscious and told me that my words had saved his life because they had brought him hope.

From that day onward I knew exactly what I wished to spend my life doing: sharing the message of hope and healing. For me that meant sharing the message of hope and healing that natural medicine offers because it saved my life. Today, countless people I don't even know have written to me to tell me my books or articles changed their life and some even informed me that my writing had saved their life. I am still truly humbled and honored by these words that loved ones and strangers alike share with me and that's #whyIwrite.

I've just launched my twentieth book--THE CULTURED COOK: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight & Extend Your Life. This full-color book is jam-packed with delicious recipes on how to make fermented foods, ranging from vegan cheeses and cheesecakes to kimchi and saurkraut. Be sure to check it out.

Dr. Michelle Schoffro Cook, PhD, DNM, RNCP is an international best-selling and 20-time published book author whose works include:  Be Your Own Herbalist:  Essential Herbs for Health, Beauty & Cooking.

Copyright Michelle Schoffro Cook. All rights reserved.  No use of this article, in whole or in part, may be used without the prior written permission of the author.  This article is provided for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease.