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BAD, NASTY TRANSFATS (i.e. hydrogenated and/or partially hydrogenated oil, fries, and such!)- Read food listing, DOES NOT SHOW UP ON NUTRITION LABELS- honest!! CLICK ON LINKS BELOW TO LEARN MORE:

Play with your food. New recipes and Flavors each day!

Shinning the Spotlight on Transfats

How partially-hydrogenated oils and trans fats destroy your health

-Janie Heinrich, Health & Wellness Coach-

(530) 263-4770 direct line for conversations on food, lifestyle, and wellness.

itisthefood.com itisthefood@gmail.com

wholefoodprescriptions.org wholefoodprescriptions@gmail.com

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90/10 Diet (Integrative Nutrition Diet):

1) The Integrative Nutrition Diet promotes eating healthy foods most of the time (90% of the time) and eating less healthy foods on occasion (10% of the time). There is no set plan to this diet, and it is easy to follow and hard to fall off!

2) We recommend paying attention to emotions surrounding food, and noticing what makes the process of eating enjoyable. Do certain emotions leads to certain food choices? Food journals can be an effective tool in the 90/10 diet.

3) Foods to increase: water, whole grains, sweet vegetables, leafy green vegetables, varied forms of protein

4) Things to increase: home cooked food, enjoyable physical activity, enjoyable work, spirituality, and healthy and supportive relationships

5) Foods to reduce: meat, dairy, sugar, chemicals, caffeine, tobacco

6) Things to reduce: toxic relationships, unhealthy habits, and stress

GREAT CONDIMENTS AND SEASONINGS ADDITIONS:

1. Tamari. It is of much better quality, taste, digestibility (than regular soy sauce). Also comes in a low-sodium version.

2. Toasted Sesame Oil. Good source of essential fatty acids and tastes great on quinoa, brown rice, kale and other greens.

3. Mirin - rice wine. It is used like masala wine and tastes great when served on sauteed white beans, escarole, garlic and olive oil - all over brown rice. or buckwheat pasta.

4. Sea Vegetable Shaker - combination of kelp, dulse and tastes like salt. Herbamare is one brand. It contains trace minerals which are needed in small doses on a regular basis to get enough.

5. Other nut butters - try hemp, pumpkin, sunflower seed butters. Tahini is sesame seed butter. Rose mentioned that peanuts (and peanut butter) is high in pesticides and she recommended only using organic peanut butter.

6. Gomasio - Great with stir fry, over crusted fish. High in fiber.

7. Umeboshi - it's a flavor enhancer and a digestive aid. 1/2 teaspoon is enough to enhance the flavor in a pot of soup/chili. Helps with morning sickness, flatulence, helps headaches. Related condiments are ume vinegar and ume paste.

8. Kombu - another sea vegetable. It aids in decreasing the effects of beans. A 1-2 inch piece is enough for most veggies - add it to the water before cooking soups, stews and gravies.

9. Molasses - its a good for you sweetener that contains minerals such as iron, calcium and magnesium. Look for Black Strap Molasses.

10. Stevia - its an herb that functions as a sweetener due to glycosides (not carbs). It has a regulating effect on the pancreas and can decrease elevated blood pressure.

ESSENTIAL OILS FOR HEALING, HEALTH AND BEAUTY:

Click here to shop for your ESSENTIAL OILS at our store!

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