LED light bulbs last longer, are very energy efficient, and produce beautiful light. The list as to why you should switch to LEDs goes on. But now, even indoor plant growers have a reason to switch.

A Purdue University study by Professor Carry Mitchel and doctorial student Celina Gomez shows that using LED lights instead of the conventional HPS lights (high pressure sodium) for growing tomatoes could give the same yields of fruit from the plants while using 25% of the energy the HPS lights use.

“It makes it really hard for the greenhouse industry to grow tomatoes well in the offseason. We’re trying to change that and make it affordable,” Mitchell said.

LEDs produce much less heat than HPS lights. This means that LED bulbs can be very close to the plant ,which offers certain benefits, “The leaves are photosynthesizing on the lower parts of the plants, and that may be helping with the plant’s energy,” Gómez said. “We’re getting the high intensity of the LEDs close to the plants because they’re not hot like a high-pressure sodium lamp. If you put one of those close to the plants, you’d scorch it.”

Mitchell states that the goal of their research is to bring down the prices of tomatoes to the point where local growers can compete with the cost of tomatoes that are shipped from faraway places. And they are as much a fan of very fresh healthy produce as we are. Cary Mitchell, a professor of horticulture, says,  “The average tomato is shipped about 1,500 miles from warmer climates where they’re grown to cooler climates that cannot produce the fruit cost-effectively in the winter. That journey is costly, however, because tomatoes are picked green and ripen during shipping, decreasing quality and flavor. The lengthy shipping distance also adds to the industry’s carbon footprint.”

Doc Shillington not only sells his Total Nutrition Formula, which is available at Green lifestyle Market, he also tells us how to make our own. One of the reasons we love working with Doc is that he empowers people to take their health into their own hands. And as you know, here at OLM, we love DIY healthcare!

Doc’s Total Nutrition Formula, a perfectly balanced blend of whole foods, is specially formulated to supply you with natural food source vitamins, minerals, amino acids, and essential trace elements. These are nature’s nutrients, not man-made or synthetic.  All ingredients are from the richest, whole food sources on the planet and are organically grown or wildcrafted.  Along with diet, a comprehensive multivitamin/mineral formula from quality whole foods should be the foundation of any health building program.

Total Nutrition Formula Recipe

With this recipe a “part” means a measurement by volume and not weight. What volume you use is up to you. All ingredients should be organic or wildcrafted.

• 1 part Alfalfa Grass Powder
• 1 part Barley Grass Powder
• 1 part Wheat Grass Powder
• 1 part Norwegian Purple Dulse Seaweed Powder
• 1 part Beet Root Powder
• 1 part Spinach Leaf Powder
• 1 part Rosehips Powder
• 1 part Orange Peel Powder
• 1 part Lemon Peel Powder
• 1 part Astragalus Powder
• 1.5 parts Spirulina Green Algae
• 1.5 parts Chlorella Broken Cell Algae
• 5 parts Yeast Flakes
• 5 parts Yeast Powder

Combine all ingredients. Mix thoroughly. You may need a dust mask when mixing, as the powders can get into the air and irritate the nose and throat. We mix ours on a patio when there is no wind where we can easily rinse off the mess.

Yeast (both the flakes and the powder) must be non-active saccharomyces cerevisiae nutritional yeast fortified with B12. Which is safe for patients with Candida albicans. Doc wrote, “I added astragalus as it is the #1 herb for balancing metabolism and blood sugar levels. Without changing my diet one iota, I dropped 10 pounds when I added this little goody to the formula. I also upped the spirulina and chlorella 50% each to increase the protein, and mineral intake.”

Most of the ingredients can be purchased at Mountain Rose Herbs. We plan to offer all of these ingredients at Green Lifestyle Market soon as well so that you can make your own without having to go to multiple stores to get ingredients. Use 1-2 teaspoons as a daily addition to any drink.

About the Ingredients

Again, if you are making your own homemade total nutrition, be absolutely sure to use only the finest wildcrafted or organic ingredients. Doc Shillington tells us about the ingredients in Total Nutrition:

Spirulina  Blue  Green  Algae

“Spirulina is one of the most concentrated, nutritious foods on this planet. It is the highest natural source of complete protein (77%).  Also, it is extremely high in Beta Carotene.  Spirulina is one of the richest sources of minerals, and being one of the oldest types of algae, it has a soft cell wall for easy digestion.”

Chlorella

“Chlorella is second only to spirulina in nutritional content.  Another algae,” it is an extremely concentrated source of nutrition that also assists in heavy metal removal from the body. The cell wall has been cracked to make the nutrients more available and increase its digestibility.”

Astragalus

“In Oriental herbology, astragalus shares the #1 spot with ginseng.  Astragalus not only has a reputation for preventing cancer, but it is legendary for rejuvenating digestive organs and balancing blood sugar levels.  Astragalus also corrects metabolism,and can therefore bring about weight loss or weight gain depending on the needed improvement.  This makes it equally great for weight lifters and weight reducers.  Furthermore, astragalus strengthens and builds the immune system, promotes the healing of every kind of wound or injury, balances hormones and is well known for dramatically increasing energy levels.  Lastly, it is essential in assisting those who wish to handle diabetes.”

Alfalfa,  Barley,  and  Wheat  Grasses

“These are the vitamin / mineral herb Grasses.  They are mildly cleansing and the greatest sources of nutrition and minerals of any of the grasses. Grain grasses are more powerful than the grains themselves, offering a rich source of vitamins, minerals, and chlorophyll.”

Purple  Dulse  Seaweed

“Seaweeds are the richest source of minerals on the planet. They contain all the trace elements that are found in all the oceans and the Earth’s crust.  Purple dulse was chosen for this formula because it has the highest mineral concentration but also a bland, less fishy taste that actually tastes good by itself.”

Beet  Root  and  Spinach  Leaf

“Beets and spinach are some of the best sources of organic iron. Beets, being a root vegetable and growing underground, change inorganic raw elements into plant minerals, that are very usable. Spinach is a great source of calcium, magnesium, iron and vitamin K.  Furthermore, both of these plants are famous for their blood building ability.”

Rose  Hips,  Orange  and  Lemon  Peels

Revered as the best sources of vitamin C, these fruits are also a balanced C-complex source. They contain bioflavinoids, rutin, hesperidin, calcium and all of the trace elements that are now known to be necessary to assimilate vitamin C. The citrus peels are also one of the highest sources of pectin, which has been proven to remove heavy metals (mercury, lead, etc.), and even removes radioactive contamination like deadly strontium 90 from the body.

Non-Active  Saccharomyces  Cerevisiae  Nutritional  Yeast

This yeast is grown on beets and pure molasses. It is the second highest source of complete protein in nature (50%), and the richest source of B vitamins.  It is also a rich source of iron and many other minerals.  The yeast we chose to use is heated high enough to absolutely destroy any yeast activity, but not high enough to lessen the B vitamin content.  It is totally NON active and safe for clients with Candida Albicans or those on yeast free diets.”

When asked about the difference between his formula and other popular formula with many ingredients, Doc says, “Remember, it’s not how many nutrients you can get into your system; it’s how many quality ingredients your body can absorb and use.” There are many nutrition formula recipes and almost as many nutrition formulas being sold on the market.

While Doc Shillington’s formula is one of the most simple versions, it’s also the best. Doc goes on to say, “It is possible to have too many ingredients in a formula. It becomes a question of a homeopathic dosage rather than a nutritional dosage. The idea is to put actual building blocks there, not just a homeopathic teaser that the body likes (or not).”

Our Favorite Basic Smoothie Recipe

In a blender combine the following:

• 1 cup of freshly squeezed organic apple juice
• 1 1/2 cups of organic, frozen, mixed berries (or any other fruit you choose)
• 2 level tablespoons of Udo’s Oil (3.6.9 Blend)
• 2 heaping tablespoons of nutritional powder
• 1 raw organic egg (Must be organic; conventional eggs are a source of salmonella!)

More of Shillington’s Recipes:

Menu

Recommended Supplements:

• Total Nutrition Formula

Further Reading:

• Bullet Proof Your Immune System
  
• Homemade Calcium and Magnesium
• Homemade Vitamin C
• Detox Cheap and Easy Without Fasting – Recipes Included

Superfoods are just that – super foods!  Although there are few dictionaries that define the word, the commonly understood definition of a superfood is a food that packs a big nutritional punch – a whole food that contains a high concentration of nutrients.

Superfoods work in synergy with your body systems, promoting normal cell function and preventing mutations at a cellular level, boosting your immune system and preventing chronic diseases.  So yep, they’re pretty super!

What’s more, they support weight loss, help you keep the weight off, support your gut health and digestion, boost your immunity, balance potential nutritional deficiencies, and promote wellness!  In order to reap all of their benefits, try to include them in your diet daily.

Here’s a list of my top 6 superfoods that regulate blood sugar levels, reduce sugar cravings and boost your energy. (I tried to limit myself to 5 Superfoods, but it was just too hard!)

My Top 6 Superfoods:

1.  Oily Fish  – Salmon, Tuna, Mackerel, Herring, Sardines

Oily fish are high in protein, vitamins, minerals, and essential fatty acids, including Omega 3. These fish:

• Support healthy hormones- aid fertility and pregnancy
• Aid with fat loss
• Promote wound healing and skin integrity

Aim for 3 servings of oily fish per week.

2. Garlic

Did you know that garlic is one of nature’s natural antibiotics? It does the following:

• Boosts your immune system
• Reduces cold and flu symptoms
• Contains antibacterial, antifungal, and antiparasitic properties

Aim for 1-2 garlic cloves per day.

3. Green, Leafy Veggies – Kale, Spinach, Collard, Mustard and Turnip Greens, Swiss Chard, Rocket, Broccoli

These contain potent anti-oxidants that reduce cell destruction and prevent disease, not to mention they offer great anti-ageing benefits! Furthermore they…

• Support liver health and detoxification processes
• Alkalise your body, helping to prevent disease
• Reduce inflammation and pain, especially in muscles and joints

Aim for one salad a day, and add green leafy vegetables to any stir-fry, soup, or smoothie.

4.  Blueberries

Blueberries contain anthocyanins, a naturally occurring pigment that gives them their blue colour, which is a potent antioxidant. They’ll help to:

• Balance hormone levels
• Promote healthy skin
• Support weight loss and weight management

Aim to eat a handful a day – fresh or frozen.

5. Cacao Beans – Raw, Unprocessed Chocolate

Cacao beans contain the greatest wholefood source of magnesium, which:

• Supports concentration and memory by increasing blood flow to the brain
• Regulates blood sugar levels
• Supports normal muscle function, including your heart – after all your heart is one big muscle!

6. Spirulina – Blue Green Algae (dried and available in powdered or capsule form)

Spirulina offers the greatest source of protein on this planet, even more than any meat can offer.  Protein is ideal for:

• Boosting energy and cellular health
• Regulating appetite
• Protecting your liver from damage caused by heavy metals

You can add 1-2 teaspoons of spirulina into a smoothie or take it as a supplement.  See the recipe below for an example.

Superfood Blueberry Smoothie Recipe:

Let’s face it, in our busy, chaotic and often stressful lives it can be hard to consume the recommended intake of 5 veggies per day.  There’s no easier or healthier way to kick off your day then blending up a bunch of veggies and enjoying a green (or in this case, a purple) smoothie.

Serves 1

Ingredients:

• 250mls of coconut water or almond milk
• ½ frozen banana
• 1 handful of blueberries
• ½ avocado
• 3 kale stalks (use the leaves and discard the tough stalks) or choose a handful of baby spinach

Add whatever of these you have on hand:

• 1 teaspoon of Spirulina
• 1 teaspoon of chia seeds
• 1 teaspoon of goji berries
• 1-2 teaspoons of cacao nibs (for a chocolate twist)

Method:

1. Blend all ingredients and blitz until smooth.
2. Drink immediately (or store in the fridge for up to one hour)

Easy and Healthy Salad Recipe

One of the much-loved flavors, well at least in my book, is the combination of garlic and tomatoes in olive oil. Using it for a dip with Foccacia bread and a sprinkling of Parmesan cheese is just divine and will always have me reaching for a glass of wine every time. The perfect “guilt-free pleasure,” I always say. And for the reason that, the benefits of these 3 main ingredients it seems are beyond endless!

Olive oil is the oil that does wonders for your skin, nourishes you hair and scalp, and lowers cholesterol levels. Now we are learning that it is rich in cancer-fighting properties. Apart from being a flavor building staple in the culinary arts, garlic, has apparently been a longstanding staple in the “wonder drug” department as well. Rich in antioxidants, enzymes, and flavonoids, it has been found to lower cholesterol and blood sugar levels and relieve nasal congestion. It is a natural antibiotic, fighting ailments such as gingivitis, herpes, and yeast infections. And last but not the least, tomatoes, as we all know, are high in vitamin C, beta-carotene, and lycopene, all of which make it a good cancer fighting, bone strengthening, and degenerative disease-preventing food.

In addition, tomatoes are high in water and fiber content, which make them a good “filling food.” In the culinary arts, they are used to bulk up casseroles, salads, and sandwiches, without added fat. So there. Simply get a hold of the ingredients listed below and follow the simple steps.

Ingredients:

• 2 pints of cherry tomatoes
• 3 minced garlic cloves
• 1/2 red onion, diced
• 6 tablespoons of olive oil
• 2 tablespoons of balsamic vinegar
• 1/2 teaspoon of rock salt
• 1/8 teaspoon of ground black pepper
• 1/4 cup chopped basil leaves

5 easy steps:

1. Pre-heat oven to 200C/400F
2. Combine all ingredients in a roasting pan, except the basil
3. Roast for about 19 minutes
4. Stir occasionally until they start to explode and caramelize
5. Add in the basil, roast for 1 minute more

When done, carefully take out from oven and consider these 3 options:

1. Use as dipping for crusty bread with a generous sprinkling of grated Parmesan cheese.
2. Drizzle over your cooked pasta. Mix well and top with grated Parmesan cheese.
3. Set aside to cool and pour over your salad.

Additionally, if you fancy a twist to this culinary venture, try out the art of invention and add on a few other favorites such as chopped olives, anchovies, or other types of herbs such as oregano, mint, or rosemary. This recipe serves a company of 4. Invite a few friends over and you’re on your way to sharing your new found “gastronomic and guilt-free” leisure.

Eat Yourself Thin! with The Top 3 Fat-Fighting Fats

Good news. Fat is your friend.  Forget anything you’ve ever read, been told, or been bombarded with on the supermarket shelves. Fat and cholesterol are vital for your health and wellbeing.  Pretty good news, huh?

The key is to eat the right fats, in moderation.  Fats support healthy hormones, promote skin regeneration, reduce sugar cravings, keep you fuller for longer, burn (yes, I said burn) body fat, support brain health, boost energy levels and metabolism, protect your immune system, and optimize your health.

Low-fat products, one of my favourite topics, are just plain-old dodgy.  You have every right to ditch them from your fridge.  In order to have the fat removed,they process the normal (full-fat) product by applying heat, which begins to destroy the nutrient content. Then the fat-soluble vitamins present in the product are also removed along with the fat.  Vitamin A and Vitamin D, for instance, are fat-soluble, so in order for your body to absorb these vitamins you actually need a little fat in your food.

To make matters worse when they sell low-fat products they need to put back in the vitamins that have been removed, so they toss in synthetic vitamins.  The body doesn’t know what on Earth to do with these random synthetic vitamins; it doesn’t recognise them and simply cannot absorb them because the food still lacks fat!

Full-fat products are not only tastier, they are more natural and are better for your health and wellbeing. Plus, you often eat less, because they fill you up. Think of yoghurt. Is there anything better than a dollop of thick, creamy Greek yoghurt?  Runny, fluro pink, strawberry flavored, low-fat yoghurt you could drink through a straw  just doesn’t compare.

The French are onto something; they have some of the most beautiful fatty foods in the world (think cheeses and rich meats), yet they are a skinny nation because they only eat a little at a time.

Back to my point. There are three types of fats: unsaturated, polyunsaturated and monounsaturated, and all are necessary, though some are needed more than others.

1. Saturated fats include butter, lard, dairy products, milk, and coconut oil.
2. Polyunsaturated fats are found in salmon, tuna, walnuts and vegetable oils like corn oil and soybean oil.
3. Monounsaturated fats can come from avocados, olive oil, peanut oil, and sesame oil.

I do want to point out that of the saturated fats, some are better than others. Plant-based fats, like coconut oil, have amazing fat-burning and immune-boosting properties, unlike other saturated fat products that are very high in cholesterol.

So what does this mean for you?  Well, you’ve gotta jump on the polyunsaturated and monounsaturated fats bandwagon.

Saturated fats are the ones you want to limit, as they’re linked with chronic conditions such as heart disease.  Trans fats are ones you really want to dodge, at all costs.  They’re heavily processed and chemical-ridden, which not only contributes to weight gain around the middle, they also put stress on your liver, contribute to potential hormone imbalances, and can lead to chronic conditions.

Trans fats are typically laden with sugar, making them even more detrimental to your health, hormones, nervous system, and of course your waistline.  Trans fats are usually found in fried foods and takeaway, including hot chips, (French fries) cakes, and doughnuts.

Plus sugar is the major culprit in weight gain and obesity, as well as numerous chronic diseases.   There are natural sweeteners found in nature that make great alternatives to sugar. Try xylitol and stevia, which you should be able to buy from your local health store.

The Top 3 Fat-Fighting Fats

Coconut Oil

• Antibacterial benefits
• Boosts your immune system
• Easily digested – your gut loves it!
• Fabulous to cook with as it can withstand high temperatures, meaning it doesn’t become damaged during cooking or frying and turn carcinogenic like some other oils

Try adding a teaspoon of it to a green tea, or cooking your eggs or meat with it.

Avocado

• Supports a healthy heart
• Controls blood pressure
• Supports nervous system and mood

Try adding ½ an avocado to salads, spreading it on toast or even eating it by itself with a good crack of pepper on top.

Cacao – Raw, Unprocessed Chocolate

• Boosts your mood –contains a naturally occurring stimulant, theobromine
• Supports healthy hormones & promotes fertility
• Reduces spasms, including headaches, migraines, and stomach cramps.

Try adding a teaspoon of cacao nibs to your muesli, salads, or even desserts.

Here’s a recipe you might want to try.

Raw Coconut Cacao Truffle Balls – Recipe

These truffle balls are a delicious and guilt-free way to blend nutrient-dense foods together.   They’re also a great way to up your fat intake, which as you know by now is crucial for your health and wellbeing.  These truffles are perfect as a snack, to share with friends at a dinner party, or even give to the kids, if you’re willing to share. This recipe makes about 15 truffle balls, depending on the size you make them.

Ingredients:

• 1 cup cacao powder and 1 extra teaspoon of cacao powder for dusting
• 1 cup coconut oil
• 1 cup coconut butter
• 1 cup almond butter
• 12 dates, pitted
• ¼ teaspoon of ground cinnamon
• 3 tablespoon of finely shredded coconut

Method:

1. Heat coconut oil and coconut butter in a saucepan, until melted.
2. Blend the dates with a teaspoon of water, until they are a smooth paste.
3. Combine oils, date paste, and all remaining ingredients, except for shredded coconut, in a mixing bowl. Mix well.
4. Pour the shredded coconut and cacao powder on a plate.
5. Shape the mixture into bite-size balls, by rolling them between your hands.
6. Roll the balls in coconut & cacao powder.
7. Place truffles on a tray and store in the fridge.

My grandson, Joaquin, has been going through a phase where he says no sometimes when he means yes and yes when he means no. For him, it is not the wonder of life’s possibilities. It seems he does it just to have something to fuss about.  If we know he is setting himself up for disappointment, we do attempt to reason with him. But when he decides to hold firm to his decision, so do we. No do-overs.

I was thinking about this last night, and I realized that as adults every day brings us the potential for a do-over or a new direction, be it subtle or dramatic. Every day is a new possibility. Every moment, really.

So why is it so hard for us to change? We see something logically. We accept it. We choose it. We want it. And too often we sabotage ourselves. Too often, self-sabotage is followed by completely giving up.

Well this time I haven’t given up. Though I am doing very well on the smoking ban, I can’t say the same for my cleansing diet. I haven’t been eating badly. I just haven’t been eating what I said I would eat. I let life get in the way. Each day I said I would get back on track tomorrow. But I didn’t.

I also had a nagging fear. A fear that made me want to stay in denial and pretend everything was fine, even though I knew deep down in my bones that it wasn’t, and that I needed a serious long-term cleanse. I was afraid my blood sugar was high.

I know diabetes causes decreased blood flow and could be a part of the issue with my eye, but I didn’t want to face it. I didn’t want more food restrictions. I didn’t want any part of it. I didn’t want to know. But I had to face it and deal with it. So I finally tested my blood sugar and sure enough it was high–really high.

So I had a talk with Michael last night and got back on track to start my do-over today. Then once again, life happened.

I live with my youngest son and his family. We both work at the university, 27 miles from home. I had planned to juice my lemons this morning and make salad dressing before going to work.  My salad stuff was already made. But my son, Joel, called and said he left his wallet at home and needed it desperately, as soon as possible. For one second I thought, “My diet can wait until tomorrow.” But I didn’t wait.  I grabbed my salad, mixed up cranberry lemonade with stevia and cayenne from bottled lemon juice, and I ran out the door.

I could always buy what I needed for dressing at the store, right? Not today! My next challenge was Mother Nature. Right about the time I was ready to go to the store, sirens went off. Two tornadoes were passing by with torrential rain. I wasn’t going anywhere.

But I did prevail. I ate my salad plain.

So today has been a good day.

Recipe for grilled veggie skewers

Winter is finally coming to a end, and there is nothing like melting frost to send your thoughts yearning for sunnier skies, fresh fruity smells, and that crisp spring breeze. So while you are getting your mind psyched for either spring-cleaning or spring break, why not take out that griller and prep up for an outdoor barbecue? This grilled vegetable recipe just might do the trick, and it’s perfect for everyone, vegetarian or not.

This meal is low in saturated fat and cholesterol while being high in dietary fiber, antioxidants, and phytonutrients. From the vegetables alone, depending on how many servings you eat, you are getting your essential recommended daily allowance of protein, vitamin A, vitamin C, vitamin B6, folate, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese. And because a substantial amount of olive oil is used in this recipe, you’re getting one of the good kinds of fat—one that is high in vitamin E.

If you don’t think you are getting the essential protein, think again. Broccoli provides 26% of the protein in your caloric ratio; Zucchini provides 18%. Servings of both cover almost half the ratio you need. Eat more and get more protein! Compare the above with a grilled pork patty where you get only 17% of the protein in your caloric ratio, with 81% of that ratio from fat.

So here’s to the coming change in season and to your good health!

For the Barbecue

• Bamboo Skewers
• Broccoli Flower clusters – 1 stalk clusters separated
• Eggplant – 1pc. sliced
• Zucchini – 1pc. sliced
• Tomatoes – 1pc. sliced
• Onions – ½ pc sliced
• Green Bell Pepper – ½ pc. sliced
• Olive Oil – 15 ml
• Ground Pepper – as needed
• Salt – as needed
• Garlic – 2 cloves – minced
• Fresh Thyme – 1 sprig – minced

For the Vinaigrette

• Balsamic vinaigrette – 30ml
• Garlic – ½ clove
• Garlic oil – 25g
• Salt – as needed
• Pepper – as needed
• Honey  – 15ml

Recipe Instructions

1. Drop the broccoli, eggplant, and zucchini in boiling water for about 3 minutes, just enough time to soften them up a bit. Drain, making sure no excess water is left.
2. Toss all of the barbecue ingredients together (except for the bamboo skewers of course).
3. Let marinate for 10-30 minutes.
4. Ease each sliced or chopped piece onto the bamboo skewers.
5. Grill until vegetables are slightly crisped and some parts golden brown.
6. While grilling whisk all of the vinaigrette ingredients together.
7. Pour over your barbecue while warm.