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HEALTH

Books/ Cancer Journey/ GF, Vegan & Raw/ HEALTH/ Healthy Eating/ How-Tos/ RECIPES

Nutritarian – A High Nutrient Way Of Eating

Nutritarian-wfrae1
{image inspired by Dr. Joel Furhman’s Food Pyrimad}
 
I have been on a journey of health since my cancer diagnosis in 2010.  I big part of pursing health has been in what I choose to eat.  I strongly believe what we choose to put into our bodies can play a big part in our overall health.  After much reading and many small changes in my diet, I have embraced Nutritarianism.
What is a Nutritarian?
nutritarian is a person who has a preference for foods that are high in micronutrients.
The term “nutritarian” was coined by Dr. Joel Fuhrman. In his book, Eat to Live, he offers this health equation while describing the nutritarian approach to health:
Health = Nutrients/Calories (or H= N/C for short).
 
In other words: the more nutrients you consume per calorie, the healthier you will be.
Nutrients in the numerator (top part of the equation) include vitamins, minerals, and phytochemicals. Since these are found in small quantities in food, they are considered to be micronutrients. Caloric sources in the denominator include the macronutrients: fat, carbohydrate, and protein. We need to meet our caloric needs without consuming excessive calories.
A high N/C diet is also called “nutrient-dense” or “nutrient-rich.”
In the Standard American Diet (SAD), about 6% of the total caloric intake comes from nutrient-rich foods.
Nutritarians eat a diet rich in fruits, vegetables, nuts, seeds, onions, mushrooms, whole grains, beans, and berries, and particularly consume leafy greens, which are the most nutrient-dense foods. A nutritarian strives to consume at least 90% of their diet from these foods.
A nutritarian diet will lower the risk of heart disease, cancer, diabetes, and even such conditions as Parkinson’s and Alzheimer’s.
Nutritarians do not necessarily exclude animal products. Many nutritarians do choose to be vegan (excluding all animal products). Many vegetarians, however, are not nutritarian, if they frequently consume products containing processed grains, oils, sugars, or salt.
It takes a bit of education to become a nutritarian. One must learn the relative nutrient density of various foods. For instance, many people are surprised to learn that bok choy has more calcium per calorie than whole milk, and even than “2% fat” milk. The same is true for many other leaf greens.

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Screen-Shot-2013-02-03-at-8.07.07-PM
{Dr. Fuhrman’s Website}

I love the idea of getting “more nutrient bang for caloric buck.”  I love thinking about food in terms of nutrients, and it feels good to know I am doing something positibe for my health by simply being mindful of the nutrients my food contains.

I have been eating this way for almost 3 years now.  It was a gradual change, but especially over the last 2 years, I have been pretty close to being a vegetarian/vegan.  I never knew what to call myself until reading Dr. Fuhrman’s Book– Eat To Live.  I HIGHLY recommend this book.  Dr. Fuhrman has so much knowledge and his words are easy to read and absorb.

Most of the recipes I now feature at the blog reflect the change in our eating habits.  My whole family is now eating this way, which happened slowly and over time.  With my kids, it truly was educating them as to why I eat the way I do, and they have slowly adapted the changes themselves.  When we are home, we eat Nutritarian.  When we go to others homes or out to eat as a family we eat more “normal.”  When Todd and I go out on dates, we prefer places that allow us to eat Nutritarian.  It it crazy how tastes buds change– we have found that we prefer whole, natural, high-nutrient foods.

Other resources that have highly influenced my way of eating:

Forks Over Knives by Gene Stone
The China Study by T. Colin Campbell
Prevent and Reverse Heart Disease by Caldwell B. Esselstyn
The Engine2 Diet by Rip Esselstyn

So…again…what is a Nutritarian?
~They eat lots of high-nutrient, natural plan foods.  Vegetables, fruits, beans, nuts & seeds.
~They eat fewer animal products and choose healthier versions of these foods.
~They eat much less or almost no foods that are empty of nutrients: sugar, sweeteners, white flour, processed foods & greasy fast foods.

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Got questions for me regarding the Nutritarian lifestyle?  Ask away!  It may spur on more posts in this series.

FAMILY/ Marriage/ Spiritual

Living New–A Series–My Marriage

New Nostalgia Logo
~ my quest to be present in each moment, 
learning from yesterday and living simply in the NEW!
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After 2 years of fighting cancer, I decided to change the tagline of this blog.  Before, it was “My quest to recapture the simplicity of yesterday and apply it to today.” Well, that just does not cut it anymore.  I still love simplicity, but I am no longer on a quest for it.  
 
Instead, I am on a quest to LIVE!
 
To apply what I have learned from the past and remember that I have been made NEW!  
 
To live new on a daily basis, in all those little moments that add up and create a simple and meaningful LIFE. Simplicity is a part of that, but only a piece.
 
This living new series will give you a glimpse into my heart as God continues to mold me and make me into the person He created me to be.  
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So what has been going on in my heart recently?  How have I been being made new?
 
Well, so many ways that it feels overwhelming to try to even try to share them with you, so instead of trying to share it all, I will break it down, hence the ongoing series!
 
The biggest change I feel God is making in my heart right now is in the area of my marriage.  
 
I was at a retreat recently, and they have us write on a stone something that we would love to rid ourselves of.  Or let go of.  Or change.  Whatever it was we thought was keeping us from living our best life that God calls us to.
 
In that moment, I asked God to reveal to me what it is that He want to change in me.  A word that jumped into my brain was the word DISTRACTION.
 
I wrote the word down…a bit puzzled by it.  I knew I would have more time to figure it out once I got home from the retreat…and I have.  
 
Want to know what the speaker did with that basket of rocks?  She took her children and they threw them one by one into a lake.  Love the visual of that.  
 
Since I have been home, I have pondered that word.  The funny thing is life has been even more busy than normal this last week and I’ve tried to figure out this whole distraction word in the midst of it all.
 
Focus New Nostalgia
 
I have found that it applies to many areas of my life.  I am naturally sort of scatter- brained.  Chemo certainly didn’t help that!  Focus can be hard for me at times.  A big way my word “distraction” plays out is when I am on the computer.  Along with blogging comes emails, Facebook, Twitter, Pinterest, Instagram & Google Plus.  Photo editing, cheering on my sponsors, & oh yeah…actually writing posts.  It is so easy to get overwhelmed and distracted, even though I love every minute of it! I am working on prioritizing and finding ways to simplify it all.  
 
Back to my marriage…oops…got distracted for a minute…
 
7 days of marriage wisdom
 
I came upon this graphic from Proverbs 31 ministries on Facebook.  I love every tip they give, but the Day 3 tip really caught my eye.  
 
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7 Days Of Marriage Tips 
 
{Day 1} Be the person you’d like to be married to. If you’d like a little more grace for your faults, give a little more grace for theirs. If you need more love and understanding, give more love and understanding to your spouse.
 
{Day 2} Nobody is perfect. Don’t let the world at large find out about your spouse’s imperfections via your mouth. “The heart of her husband trusts in her…” {Prov. 31:11}
 
{Day 3} Make it a point to give your spouse the best of you: the best of your smiles, the best of your touch, the best of your (good) attitude, the best of your laughter, the best of your words, etc. Don’t always bring them what’s left of you after the world has drained you.
 
{Day 4} : Greet your spouse with a kiss. It’s a mood enhancer. Science says touch releases endorphins, so you begin to associate seeing your spouse with a pleasant feeling. And you can’t say anything you’ll regret when your lips otherwise occupied. Voila! Mood enhanced!
 
{Day 5) : Be intentional. Every day, look for a way to bless your spouse either secretly or openly. A thankful, giving heart will repulse the weeds of blame and discontent.
 
{Day 6} : Love “Bears all things, believes all things, hopes all things, endures all things.” {1 Cor. 13} Choose to believe the best about your spouse, even when they aren’t communicating well. Sometimes it is hard to find the right words to express yourself. Some folks find it hard to communicate with words at all. Grace, grace.
 
 {Day 7} Keep in mind that time affects all of us and no one remains the same as we were when dating. Life’s circumstances can make us lose our sense of humor, change us physically, act less romantic, etc. Take some time to find those two people who fell in love and reconnect. (Trust me, they’re still in there somewhere.)
 
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Hmm…give my spouse the best of me.  He SO has not had that lately.  I naturally wanted to fall back on all kinds of excuses of why I have been distracted.  Recent scans, reactions to medications, my first speaking gig, company from out of town, a growing website.  Oh yes, there are all kind of things that have kept me from giving my best, and often times life brings circumstances where it feels close to impossible to have anything left to give.  
 
But, if I am honest with myself, despite these circumstances I could do a much better job, by letting go of distractions and focusing in on what is most important.   This wonderful man that I call husband doesn’t need much.  He has made it clear to me what makes him feel loved and cared for and it really doesn’t take much.  There are a couple areas in our marriage (money) that take more effort and communication on my part, but for the most part he is a very easy man to love.  I got a good one.  No, he is not perfect.  Yes, we can drive each other nuts sometime.  But…he is mine.  He is a gift given from above and one that I want to take care of with the best of me, not with my leftovers.  
 
Empathy New Nostalgia
 
 
If you are struggling in your marriage, can I encourage you to find a couple trusted girlfriends who will pray with you about it?  I did just that recently, and I cannot tell you how much God used their words.  I was encouraged to COMMUNICATE my fears with my husband.  I was told to LISTEN, I was told to have EMPATHY.  I was told that if I do these things with a listening, empathetic heart that communication would come much more easily.  To do these things means to put down defenses and put another above yourself.  I found that I can be empathetic and listen, while still being brave and honest with my own feelings.  When defenses are down, words and hearts can be heard.
 

 
 
5 Minute Fridays/ Love/ Spiritual

Five Minute Friday–Friend

Five minutes to write: Friend

Write–don’t edit–just 5 minutes to be in the moment–


Jesus- the perfect friend
 

My cheeks feel sticky and stiff from recent morning tears.  My spirit feels crushed by a piece of paper that puts my failure front and center.

And then I come to 5 Minute Fridays, & see the word.  Friend.

I am one who always has some sort of song running through my brain. God uses song so often to whisper His words of truth, especially the ones I need to hear on repeat.

“What A Friend We Have In Jesus” An old hymn that I have not heard in years pops into my brain as I read the word– Friend.

And now it is on repeat in my brain.  And it will be all day.  Because that is the type of Friend He is.

“All our sins and griefs to bear”

He is a perfect friend who knows it all, gets it all, sees it all & holds it all together for our good.  He will bear my grief.

“Oh what peace we often forfeit, oh what needless shame we bear.  All because we do not carry, everything to God in prayer.” 

I want to unload this needless shame, even as one consistently shames me.  I want peace.

I will carry it to my Friend, in prayer.

Jesus is a friend of mine
{Click here for this free 8×10 printable via Nurse Loves Farmer}

5 minute friday


Joining my friend, Lisa-Jo at Five Minute Friday
Beauty/ HEALTH/ Natural Products

10 Must See Beauty Treatments To Do At Home That Are Inexpensive And Natural

Homemade natural beauty products
 

I have had much fun gathering a few fun DIY beauty tips.  I love how most of them are natural, inexpensive and use ingredients you already have at home.
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10 Must See Beauty Treatments To Do AT Home
10 Must see beauty treatments to do at home
 
 “Works wonders on your face. Salicylic acid helps clean out pores and battle acne. All you need is water & 3 aspirin tablets. You can also add honey if you want a binding agent.”
 
2 ingredient homemade lemon facial scrub via New Nostalgia
 
“Lightens sun damaged areas, exfoliates, helps with blackheads and breakouts. Leaves skin super smooth and soft.”
 
Oatmeal and Baking Soda Exfoliante
 

Oatmeal & Baking Soda Exfoliante via Our Best Bites
“Try this baking soda exfoliant for super soft skin.”

Black-head Remover
 

Black-head Remover via Stylebees
“Use half lemon from the fridge (doesn’t matter if some juice is already squeezed from it) and put 3-4 drops of honey on it. Rub the lemon on your face, emphasizing trouble areas. Leave the lemon and honey mixture on your face for 5 minutes and then wash it with cold water. You will be able to see the results immediately. Additionally, lemon juice will also fade other marks/spots on the face and honey will moisturize.”

Lavender facial toner
 

Lavender Facial Toner via New Nostalgia
“Most commercial toners have alcohol and chemicals in them and are too harsh.”

Whiten stained Nails
 

“How to get white nails after so much nail polish — make a paste using 1 tbsp peroxide and 2 1/4 tbsp baking soda. Let this paste sit on your nails for 5 minutes and voila! White nails! REMEMBER THIS AFTER USING Dark NAIL POLISH!”

Coconut oil for moisturizing hair

Best Moisturizing Hair Treatment– Coconut Oil! via New Nostalgia
“20 minute pre-shampoo coconut oil treatment REALLY helps dry or brittle hair.”

Minimizing pore baking soda mask
 

Minimizing Pore Baking Soda Mask via ehow
“After you’ve washed your face, place 2 tbsp. baking soda in the palm of your hand and add just enough water to form a thick paste. Massage the paste into your face, resisting the urge to scrub, for about 30 seconds. Rinse the paste away with cool water. You should notice that your pores are smaller almost immediately. After a week of this regime you’ll see visible results as your skin becomes clearer and less prone to breakouts.”

Vinegar soak for feet
 

“Soaking feet in vinegar (apple cider being best) for the softest feet ever!  Also great for tired feet, toe nail fungus, foot fungus & athletes foot.”

Whiten teeth for cheap
 

Whiten Teeth For Cheap via New Nostalgia (not natural, but inexpensive!)
“I’ve used this for years and love it.  I usually use it while I am in the shower.  It seems like it is the only place I get away with not talking for 10 minutes!”

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More From New Nostalgia:


 

 

Want to see more?  All of these and LOTS more can be found at my Pinterest boards.


Click here to follow me on Pinterest.


 

Love/ Music Renews/ Spiritual

YOU ARE LOVED.

Oh, how He loves us
{source}

I have few words today, but I cannot get the below song out of my head and had to share it with you.  
I want you to know that I believe that God loves you right here, right now, JUST AS YOU ARE, no matter what.
As the song says, HIS AFFECTIONS FOR US ARE GREAT.
Just wanted you to know that today!

If grace is an ocean then we are all sinking
HEALTH/ Natural Products

How To Make Your Own Facial Toner

lavender facial toner
 
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by Kendra Drake
Natural & Homemade Contributor

Who loves that clean taut feeling from using facial toner? Unfortunately, that tightness means all your natural protective oils have just been wiped away, leaving your skin dry. Most commercial facial toners consist of mostly alcohol and are too harsh. Check out this simple homemade facial toner recipe that is made with only two gentle, all-natural ingredients. You can stop worrying about what chemicals are lurking in your commercial toner and the high cost by making your own!


Lavender Facial Toner Recipe
5 oz. witch hazel
3 oz. lavender hydrosol (lavender water)

Mix together in a clean bottle.

Witch Hazel
Witch hazel is an astringent made from the leaves and bark of a shrub. I recommend Mountain Rose Herbs’ witch hazel. Most commercial witch hazel extracts contain more alcohol than witch hazel, but their organic witch hazel contains 86% witch hazel extract and only 14% grain alcohol.

Lavender Hydrosol
Lavender hydrosol, also known as lavender water, is produced from steam-distilling lavender flowers. Hydrosols have similar properties to essential oils, but are much less concentrated. Lavender is anti-inflammatory so this toner is gentle and reduces redness. You can find organic lavender hydrosol at Mountain Rose Herbs as well.

Cost Savings
Look how much I save!
$1.90 – 5 oz. Witch Hazel [$6.00/16 oz. at Mountain Rose Herbs]
$4.50 – 3 oz. Lavender Hydrosol [$4.50/3 oz. at Mountain Rose Herbs]
$6.40 – 8 oz. Grand Total Homemade Lavender Facial Toner
$0.80/oz. Homemade Lavender Facial Toner cost per ounce

compared to my old toner. . .
$1.94/oz. Clinique Clarifying Toner [$13/6.7 oz.]

Have you made homemade facial toner before? What ingredients did you use?

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Kendra blogs at Our Homemade Happiness and writes about all things homemade, especially cleaners, skincare & healthy eating.  
 
Kendra Drake
Kendra Drake
Natural & Homemade Contributor

 
 
Kendra started her blog after her husband suffered from mono symptoms for over two years and his blood results showed some liver disease.  Since the liver is responsible for filtering out chemicals and toxins from the bloodstream, she started to realize how many chemicals are in everything we buy, from processed food to household cleaners, lotion, and even air freshener.  She has become inspired to rid her home of as many chemicals as she can, one product at a time, and write about it along the way.
 
You will love Kendra & all the great things she has to share! 
 
Other Posts Kendra has contributed to New Nostalgia:
 
Cancer Journey/ HEALTH

A Health Update + The Importance Of Magnesium

My cancer story- New Nostalgia

I just realized I made the announcement over at New Nostalgia’s Facebook page, but never wrote an update here on my scan results.

ALL IS NORMAL.

I AM NED. (no evidence of disease)

I can’t tell you how thankful and relieved I feel.  Reading the words “there is NED” is such a profound gift to a cancer fighter/survivor.  I know so many of you reading this now would give just about anything to hear those words and I want you to know I think about that and you in my heart and thoughts.

I got the brain MRI back first, and it was completely normal.

Scan day for cancer patient
{scan day}

I then got the call about my CAT Scan and Bone Scan, and the nurse said, “All is normal except…” and then my heart jumped into my throat.  Until she continued “…you have a large cyst on your ovary.”  I sighed relief, as I already new that.  I get them all the time and we check them regularly.

I had been feeling much more normal a day before getting the calls, so I was hopeful it was low potassium causing all these crazy symptoms.  You can read more about low potassium and the havoc it can cause on the body, and also ways to get more potassium in your diet —> here.

My blood test results showed my potassium level was going up, and thanks to the awesome world of health blogs I was able to figure out that it was not lack of potassium foods in my diet (I live on them) but lack of MAGNESIUM!  I am less faithful with eating foods with lots of magnesium (oat bran, sesame seeds, etc) so this made much more sense.  Magnesium is needed to absorb potassium, so this was my solution.  When I brought this up to my doctor, she agreed it could very well be that and lets tackle magnesium, too.

I am now being much more purposeful about getting magnesium and I can’t tell you how much better I feel!!  My digestion is perfect…PERFECT!  My energy levels are up so much and I am getting this house decluttered with my new energy.  I am still taking naps, but I think as long as I am on cancer meds that is just something I have to accept as part of my life now, and be thankful that I have a life that allows for naps.

A great way to get magnesium besides food is by taking Epsom salt baths, which are so good and detoxifying.  If you have trouble sleeping, take one before bed.  I always feel like going to sleep right after an Epsom salt detox bath.

Another great way I just found from Herbs & Oils is a Homemade Magnesium Oil spray.  What a cool idea!  Magnesium can be absorbed into the skin so this is something I am going to look into.  I enjoyed reading the comments on this post.  So many have been helped by up-ing this mineral!

The importance of magnesium

If you suffer from migraines, fibromyalgia, have neck and back pain, low energy, low sex drive, and constipation…you may want to up your potassium foods and make sure you are getting magnesium.  It has made the world of difference for me and so many others.

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