Should it be raw or cooked? Roasted or sprouted? What about lectins, oxalates, goitrogens, and more?

Simple questions, complex responses. To begin, there are various factors to consider in the raw vs cooked question – digestive tolerance, quantity, and the potential role of anti-nutrients. Some of you may find that you simply tolerate cooked, or slightly cooked foods more easily than raw foods. Generally speaking, the cooking process helps break down the cellular walls of plant foods that allows for easier digestibility. In regards to quantity, think spinach. If you place 20 cups of spinach in a pot and wilt it briefly, it shrinks down to the tiniest amount of spinach. So, cooked spinach will be much higher in nutrients and phytochemicals than raw simply based on volume density.

The entire category is important, including açai, blackberries, blueberries, unsweetened cranberries, goji, raspberries, and strawberries. 
 
Mighty antioxidants, berries help protect against cell damage that both accelerates aging and increases disease susceptibility. They have anticancer, anti-inflammatory, antiulcerative, and antiviral properties. Research shows that berries may inhibit tumor formation in breast, cervical, liver, colon, esophageal, and oral cancers.

Let's discuss. While we each may have our own (possibly strong) opinion on this topic, my goal is to present what we know from the scientific literature. And I'll be honest, we need more research. That said, independent studies have reported that various pesticides are linked with a host of health problems, including brain and nervous system toxicity, cancer, cardiovascular health, and hormone disruption.

Good news - cancer mortality rates continue to decrease, and cancer survivors are living longer than ever before. That said, we have much more work to do. Cancer incidence is on the rise - it is estimated that there will be over 2 million new cancer cases diagnosed in 2025 and over 600,000 cancer deaths.

I would like to give a special shout-out to all of the cancer survivors out there! Well deserved, you have a day designated to Cancer Survivorship – June 1, 2025. Happy Belated Cancer Survivor’s Day! The NCSD Foundation states that, “National Cancer Survivors Day is a celebration for those who have survived, an inspiration for those recently diagnosed, a gathering of support for families, and an outreach to the community.”

It’s May, the start of cherry season! Brightly colored inside and out, you know that cherries must be full of protective phytochemicals, namely polyphenols. Additionally, they’re loaded with vitamins, minerals, fiber, and prebiotics. Antioxidant-rich in vitamin A, C, and E, this low-histamine fruit has been widely studied for their potential health benefits. Cherries also provide B vitamins, manganese, copper, magnesium, potassium, and vitamin K. These red fruits are rich in phenolic compounds, such as anthocyanins and flavonoids, which have multiple bioactive properties.

Measuring basic lipids, including total cholesterol, LDL calculation, HDL direct, cholesterol to HDL ratio, and triglycerides, is fundamental for assessing cardiovascular health and overall well- being. Yet there is so much more than a basic lipid panel to assess cardiovascular risk. If lipids or cardiovascular risk is a concern, also consider requesting the following labs: apolipoprotein B, hsCRP, homocysteine and a NMR profile assessing the size of the lipoprotein particles.

Can I just say, “Yum!”. I love bowls. They’re a great way to add vegetables, protein, complex carbs, flavors, and all. And so versatile to meet everyone’s needs and palate, so easy to add or omit an ingredient. And the homemade dressings with these bowls take them to the next level. Adjust as you wish and enjoy!

Who doesn’t want to increase energy, reduce pain, lose fat, improve mental clarity, lower risk of chronic diseases, and improve longevity? Sounds intriguing, let’s dive into autophagy as it affects all noted above.

It’s that time of year for extra immune support. Or, has ‘that time of year for immune health’ now become every day of the year? Colds, flus, COVID-19, RSV, norovirus, I certainly hope to avoid it all.

Nourishing soups to enjoy - Black Bean Butternut Squash Turkey Chili, Spicy Harissa Chickpeas Delight, Thai Coconut Tofu Soup, and Chicken & Lentil Soup. Hope you like them!

Winter is here, and for many of us, the shorter days and colder nights bring more than just a chill in the air. If you’ve been feeling unusually tired, unmotivated, or downright gloomy during this season, you’re not alone. These feelings are common signs of Seasonal Affective Disorder (SAD)—a type of depression that tends to hit during the winter months when sunlight is scarce. Often referred to as the “winter blues,” SAD can disrupt your mood, energy levels, and even your sleep patterns.

Pomegranate Glazed Brussels Sprouts, Grain-free Pumpkin Pancakes, Berry Baked Oatmeal, Roasted Sweet Potato, Quinoa and Kale Salad, and fresh, raw Persimmon Pie. Enjoy!

IBS is a chronic functional gastrointestinal disorder characterized by abdominal pain associated with defecation or a change in bowel habits. Common IBS symptoms include alternating diarrhea & constipation, indigestion, bloating, flatulence, abdominal cramping, and/or anxiety/depression. The pathogenesis of IBS is not completely clear, but it is known to be multifactorial and complex.

These recipes are well liked in our household and asked to be repeated. So, since they passed the ‘home’ test, I thought I would share them with all of you. Healthful and delicious – I hope you enjoy them!

The microbiome configuration for each one of us is unique, and it’s all about striking a harmonious balance and beneficial ratios of microbes that determine the health of the gut microbiome, and the immune system.We each have 3-4 pounds of bacteria in our gut that serve to support the digestion of food, synthesize B vitamins and Vitamin K, inhibit non-beneficial bacteria, stimulate and modulate the immune system, maintain mucosal barrier integrity and metabolize toxins of all kinds. A healthy microbiome does an amazing job of detoxification; an unhealthy one, well, not so much.

Among the most nutritious are carrots, orange peppers, sweet potatoes, and winter squashes, including pumpkin
 
These vegetables, exemplified by their vibrant color, are good sources of vitamin C, folic acid and other B vitamins, potassium, fiber, vitamin A, and carotenoids. Due to their fiber content, these vegetables are quite satiating. And the vitamin A is important for healthy skin, nails, and hair.
 

Globally, it is clear that microplastics in salt is a major concern to human health. As noted in the previous newsletter, microplastics are tiny particles of plastic debris that leach chemicals into the water and pose serious health risks to birds, marine life, and humans. Choosing a salt is becoming increasingly challenging.

Microplastics are tiny plastic fragments smaller than 5 millimeters long. Some of these particles are so small that you can’t even see them with the naked eye. Humans are exposed to plastic particles through inhalation, ingestion and skin contact. The presence and buildup of microplastics is a danger to environmental balance, watery environments, lasting and safety of food, and likely human health. Microplastics have been found in the human gastrointestinal tract, lungs, blood and even in the placenta. Microplastic shapes can interfere with digestive and respiratory systems, and the chemical additives they release can disrupt the endocrine and reproductive systems.

The days are longer, temperatures are higher, and sweat is a daily occurrence. Yes, summer is here! As we head into the summer season, hydration is an important factor in overall health and includes more than just drinking water. Sweat is not the only instigator of dehydration, other conditions such as diarrhea & vomiting or medications such as blood pressure, diuretics, and diabetes medications can all lead to dehydration as well. Electrolytes are crucial in maintaining proper hydration throughout the body. Let’s look at what electrolytes are, why we need them, and how to include them in our daily/weekly routines!

Protein is needed for muscular growth, cellular repair, and manufacturing of hormones, enzymes, & antibodies. Amino acids, the building blocks of proteins, cannot be stored in the body so a daily supply is needed. Without adequate dietary protein, the body must break down its own muscle to meet protein needs. Include protein with every meal. Consuming adequate protein is vital for a strong immune system. Higher protein may also help maintain a healthy metabolism and an optimal body composition.