DIY Health List

I really do hope that my thirst for knowledge will never be quenched. I so much enjoy reading, watching videos and learning as much as I possibly can, about the direct link between the food we eat and our health.

In fact, I just finished watching a TEDtalk presented by Dr. Vincent W. Li, given in Montreal in May 2015.  He shared with the audience his "Top 10 list of DIY Health" and here it is.

#1 SLEEP ~ Getting adequate sleep is crucial to our health. On average adults should sleep for 7-9   hours. Studies have shown that Melatonin suppresses cancers.

#2 POWER DOWN ~ Powering down, or better yet keeping electronic devices out of our bedrooms are best at bed time. Studies are showing that the use of e-devices at bedtime was associated with a 55% reduction of Melatonin. So not only do we not sleep well but we increase our risk of getting cancer. Read an "actual" book. :)

#3 EXERCISE ~ Taking the time to exercise, 30 minutes power walk, every day will increase cancer fighting chemicals in our body that will remain elevated for several hours afterwards.

#4 RESVERATROL (found in Red Wine) ~ Resveratrol is a biochemical that starves cancer. So, for those who enjoy a glass of wine from time to time, your ideal choice would be red. And going even further Cabernet/Sauvignon, Cabernet Franc or Petit Verdot contain even more resveratrol than other red wines.

#5 CRUCIFEROUS ~ Cruciferous vegetables like broccoli, cauliflower, brussel sprouts and bok choy all contain bioactive molecules that are potent in our system in fighting cancers. And if you are one of those people who cuts off the stems of your broccoli, you might be surprised to know that they are more potent than the florets themselves. 

#6 TOMATOES ~ Tomatoes being an excellent source of lycopene, which starves cancer, is ideally eaten cooked in olive oil as the oil doubles the absorption.

#7 BRIGHT COLOURS ~ The rightly coloured pigment in our produce is what is bioactive and most beneficial for us. Try something  new and wild today!

#8 GREEN TEA ~ Drinking green tea daily not only reduces the risk of getting colon cancer but it also helps to get rid of abdominal fat. As an additional tip, it is also an excellent idea to let your tea steep for at least five minutes.

#9 OMEGA 3s ~ Omega 3 fatty acids found in salmon, flax seeds, walnuts, sardines and other foods are critical for brain development, even "in utero". When a pregnant woman consumes a higher amount of Omega 3s, the higher the child's IQ will be at age 8. 

#10 COFFEE ~ And finally yes, for all those coffee lovers out there, drinking coffee will reduce the risks of getting the most common form of skin cancer. That would be good news for those who can not get a lot of exposures to the sun without risking their health. On a personal note here, I would be certain to drink mostly certified organic coffee. Who needs unnecessary chemicals?

Well, time for me to implement a few more of those suggestions.

Above all, enjoy life, have fun and laugh often.  :)

Healthfully yours,

Be kind to yourself and stay grounded! 💜

Diane 🌞

Immunity in a Pot: Crafting a Nourishing Bone Broth for Flu Season

Flu season is upon us, so let’s cover some basic steps for cooking a nourishing bone broth to protect against or heal from, those pesky colds and flus.

First things first: “RESPECT THE BROTH”! Your broth/stock is not a garbage can. If you put subpar ingredients in, you’ll get a subpar result out. Use fresh, good-quality produce (ideally organic) whenever possible. Remember, broth is the foundation of fantastic soups or sauces—treat it with love.

1. Prep the Bones

   • If you’re using bones (chicken, beef, or otherwise) instead of a whole bird or roast, start by rinsing them under cold water to remove any impurities. This step sets the stage for a cleaner, clearer broth.

2. Cold Water Start

   • Place your bones in a pot and cover with cold water. (Cold water helps break down the cartilage.)

3. Bring to a Boil, Then Skim

   • Bring the water to a boil, reduce to a simmer, and skim off the scum that rises to the surface. (This step is crucial if you want a clear, clean broth.)

4. Add Veggies & Seasonings

   • Toss in your mirepoix (2 parts onion, 1 part carrot, 1 part celery) and, if you like, a sachet of herbs/spices wrapped in cheesecloth. (The size of the veggies depends on how long you plan to simmer.)

5. Don’t Forget the Acid

   • Include a splash of white vinegar or apple cider vinegar. (Acid helps break down connective tissues during the slow simmer and promotes that lovely gelatinous texture.)

6. Mind the Simmer

   • Avoid letting the broth boil at this point. Keep the water level above the bones—exposed bones can darken and affect the color of your broth.

7. Simmer & Strain

   • If you're using smaller bones (like chicken), 3 to 4 hours of gentle simmering usually does the trick.
   • For larger bones (like beef or lamb), plan on at least double that time—around 6 to 8 hours or more—to fully extract the marrow and nutrients.
   • Once done, strain your broth through cheesecloth or a fine mesh sieve, then cool it promptly if you’re not using it right away.

8. Cool & Enjoy

   • If you’re not using the broth right away, cool it as quickly as possible. Otherwise, savor a nourishing cup of that healthful goodness right now!

Be kind to yourself and stay grounded! 💜

Stay well, friends!

Healthfully yours,

Diane 🌞