Blogging for good health!, Habit Building, This -n- That

More Than Just ‘Water’

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Well, dear readers, you are expecting a post about Kitchari – I certainly was, but life has, once again, reminded me to be flexible.

Circumstances derailed my expectations; so instead of healing soup, I’m going to talk about water.

Once upon a time, I had a whole house water filtration system installed. Perfect!

The resulting water tasted better than before; my dishwasher sparkled like brand new, and even my clothes felt better.

Then I moved.

Goodbye, filtered water.

I am now living in a new part of the state, in a brand new house with PVC water pipes, and some funny pink film around the drain that builds up over time.

“All harmless,” said the water district.

Hmmmm. They are selling it; but I am not buying it.

Plus, there’s a month in late winter when they change up filtration processes for some kind of a reset and the water tastes really unpleasant.

“All perfectly safe,” mind you.

No, thank you.

But I can’t afford another whole house water filtration system. Sure, the refrigerator’s water filter gets changed every 6 months, but sometimes I do not want to drink ice cold water.

So, we’re keeping our Brita water pitcher busy as we fill it countless times a day and change filters regularly.

But – is there something else we can do?

For that first glass of water we drink each morning before consuming our coffee, we are now drinking ‘copper water.’

What?

My response was the same when my daughter gifted me with a gorgeous copper water bottle.

I learned there are benefits to drinking water from a copper bottle that surprised me.

After water is stored in a copper container for 6-10 hours, optimally, it absorbs the copper mineral ions.

One of copper’s more understood properties that it is naturally antimicrobial and can help kill harmful bacteria.

Ayurvedic tradition indicates that it is also beneficial for digestion, immunity, skin health, hearth health, and can help reduce oxidative stress in the body.

Check out these resources for more information:

Healthopedia

Copper Water Benefits

Biology Insights

I am now filling my new copper water bottle with filtered water each night so, in the morning, we can each have a large glass of copper water.

One glass of copper water is sufficient. Drinking copper water all day could lead to an overdose of this trace mineral.

In health –
Deidre

Blogging for good health!, Stress Reduction, This -n- That

Pause For A Rest

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Bottom line, we’re on a rare family time together on the East coast; and I couldn’t experiment with the recipe for this calming soup to give you an accurate evaluation of ingredient balances.

I can say that my first creation of Kitchari was, indeed – gentle, filling, and calming.

Considered a ‘reset’ meal, Kitchari, a blend of basmati rice and yellow mung beans, – often used in Ayurveda for gentle, complete cleansing – and is often used at change of seasons or in times of stress.

It proved to be a wonderful first meal to offer my daughter and family after a red-eye flight across six time zones! With the addition of grilled marinated chicken, it gave a gastronomic hug to weary bellies and bodies.

Next week, I will prepare Kitchari again, possibly nudging the balance of rice and mung beans – based on my daughter’s experiences – and report back to you.

I will take pictures to share – which I forgot to do last week when I was in a rush!

Embracing cherished family times is feeding my soul right now; and you know, being kind to myself by not trying to meet a deadline for a full post is taking our message of balance to heart, right?

In health –

Deidre

Blogging for good health!, Recipes, Titles Worth Reading

One Small Step …

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… leads to a gentle transformation.

Vata, Pitta, and Kapha – discovering my dosha seemed like the most sensible first step. Have you Googled, “what dosha am I,” yet?

Haha! I’m still noodling around with that one! Banyanbotanicals.com is proving to be a useful, user-friendly, free resource which also offers an assortment of free next steps, including yoga variations, to help each dosha.

Those questionnaires are a bit tricky because it’s important to understand the point of reference for each item and to be mindful of how you used to be – versus how you are now, including when you were at your most-balanced state – versus – when you were stressed.

Taking assessments from various free sources would be beneficial to more accurately zero-in on your dosha. Banyan recommends retaking the quizzes to get a feel of how you are changing over time.

So, doshas aside, the text I am using to launch my journey of self-discovery is Kate O’Donnell’s The Everyday Ayurveda Cookbook.

Just starting with her introduction, I was already finding myself skipping around her excellent book to learn more about each of the concepts I was discovering. There are bookmarks and Post-it notes everywhere!

Which brings us back to the grounding philosophy I have always used: make any changes to your life in teeny, tiny bites that are sustainable.

As you get comfortable with that one thing, add another teensy adjustment – that is hardly even a blip on your radar – and incorporate that into the fabric of your life.

I chose to start with a simple cooked breakfast cereal.

Longtime readers of foodtalk4you know my fascination with variations on the theme of ‘gruel’ – often adding everything I could think of (chia, ground flax seed, pumpkin seeds, etc.), and using what I called ‘sweet spices’ plus vanilla, to trick the palate into not needing much or any added sugar.

The recipe in O’Donnell’s book features just buckwheat – not a grain, but a seed – and is gluten-free. She flavors this with her trio of sweet spices: cinnamon, ginger, and cardamom, plus vanilla extract.

After the 1/2 cup of buckwheat, sweet spice mix, and 2 cups of water have cooked, 1 cup of fresh strawberries and 2 teaspoons of coconut oil are stirred in and allowed to rest for 5 minutes before serving – along with 1/4 cup toasted, unsweetened-shredded coconut sprinkled on top of the two bowls.

The next time we made this, we found adding a pinch of salt to be beneficial.

Holding power? Our bowl of her ‘berry buck-up cereal’ not only felt easy on the tummy, but sustained us all morning.

The rational behind this?

Seeking more ways to calm inflammation, which is the first domino to fall leading to ‘dis-ease.’

Whether you believe yourself to be sensitive to the effects of gluten or not, gluten is pro-inflammatory.

Take a tiny first step to start your day with less inflammation on board. You don’t have to jump into the deep end – just a few times a week. Start there.

Our next post will dive into a balancing staple food of Ayurveda, which is good anytime, anywhere, for anyone – and is perfectly neutral, adaptable, and an excellent resource for the change of seasons we are all experiencing right now.

In health –

Deidre

Blogging for good health!, Habit Building, Stress Reduction

Let’s Go On An Ayurveda Quest!

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As a member of the foodtalk4you community, you are likely on a personal quest for whole life balance, right?

We’ve been working together on “doing my body good” for twelve years! Did you know that last week on April 12th, foodtalk4you turned 12? Hmmm. Is there a conversion rate for blog years to human years?

In any case, we have explored a better understanding of how we respond to food, exercise, and ways of thinking to make our life journey smoother. We have traversed many steppingstones along the way: “Paleo,” “gluten-free,” “low-carb.”

These approaches can be helpful, but they don’t always capture the full picture of what our bodies, minds, and lives truly need.

Lately, I have felt the need to gather all the scattered pieces and return to something more cohesive, more intuitive, and more deeply rooted. Something that would reflect the innerconnectedness by which our bodies function.

That search has led me to Ayurveda – thanks in great part to my daughter’s fellowship in integrative medicine and her studies in Ayurvedic medicine.

Don’t know how to pronounce it? A·yur·ve·da /ˌīərˈvādə/ and A·yur·ve·dic /ˌäyərˈvādik/

Ayurveda, often translated as “the science of life,” is a centuries-old system of health and healing, originating in India. But more than a system, it’s a way of understanding ourselves in relationship to the world around us. Instead of focusing only on symptoms or rigid dietary rules, Ayurveda invites us to consider the whole person—body, mind, spirit, and the senses—as interconnected parts of health.

Again – not unlike much of what we have been exploring here for twelve years – but with a greater understanding on putting all the elements of life together in a way that is personalized to each of our unique needs.

Ayurveda organizes this individuality through the concept of doshas—Vata, Pitta, and Kapha—energetic patterns that reflect different physical and emotional tendencies. The goal isn’t to fix ourselves, but to recognize imbalances and gently bring the body back into harmony.

It’s about tuning in. Paying attention to how we feel after we eat. Noticing how the seasons affect our energy, digestion, and mood. Recognizing that stress, rest, movement, and connection all play a role in our overall well-being.

For me, this shift also feels like a natural evolution of what I’ve been exploring here on FoodTalk4You. The focus is expanding from “what to eat,” into “how to live well.”

Food is still central—but now it’s part of a larger, more meaningful conversation. One that includes daily rhythms, self-awareness, and a deeper respect for the signals our bodies are constantly sending us.

In future posts, I’ll be sharing what I’m learning about Ayurveda in a practical, approachable way—how it can shape our meals, our routines, and even how we care for ourselves during challenging seasons of life.

This isn’t about perfection or adopting an entirely new identity overnight. It’s about integrating timeless wisdom into modern life, one small, thoughtful step at a time.

If you’ve ever felt like your health journey needed more coherence, more flexibility, or simply more meaning, you’re not alone. Consider this an open invitation to explore Ayurveda with me—not as a rigid system, but as a guide back to balance, awareness, and wholeness.

Because, as I have always believed, we are, “designed for health.”

In health –
Deidre

Blogging for good health!

Reality Check for a Mind-Set Shift

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When belief does not meet practice, it’s a call for change to fix the disconnect

What do we encourage here at foodtalk4you?

Balance with food, breathing and mind-set, and body movement. Perfect.

So, what’s the problem?

I look for reasons – excuses, perhaps – but elements of what I already know will often slip away from my daily practice – until I get a nudge.

Then it’s, “Wow! Why did I stop doing that?”Sometimes that nudge is a swift kick in the pants that I am so grateful did not kill me. I get to live another day…doing better again. Duh. I knew better.

Today’s message is about one thing: unplugging from stress.

We all know that stress kills. How that effects our bodies is individualized. From levels of inflammation, mental status, or “dis-ease” of any body system, so much can be traced back to stress.

We all have it. What is your action plan for creating a safe harbor from stress?

We have to have a plan. Finding our ‘happy place’ spoken of last week, is a start, but I have found that I needed to totally unplug from even thinking about anything except for the quality of my next breath and discovering lingering muscle tension in order to release it.

It’s called yoga.

Calming neural pathways and releasing muscle tension makes releasing mental tension so much more natural and obtainable.

When I was a caregiver for my husband, regular yoga classes kept me from going off the cliff.

After his passing, I switched to a calming exercise movement class.

Today, while yoga classes are offered through my HOA, I struggle in the necessary advanced registration process. I needed something more spontaneous.

After experiencing my own swift kick in the pants, I on my computer and am now following Yoga with Kassandra who is one of probably thousands of yoga practitioners online.

Why hadn’t I done that earlier? Doesn’t matter. I’m doing it now.
No blaming. No negative energy. There’s too much of that already, right?
My thirty minutes with Kassandra are now cherished and essential.

No time? I have already found one of her sessions that lasts just a few minutes – but proved to be just what I needed to tune me up for the new day by dialing me down.

Hanging on to the image of Earth as seen from the moon that I referenced last week, it makes sense to embrace the lyrics of an old song by Johnny Mercer.

Chorus: Johnny Mercer & The Pied Pipers:

Ac-cent-tchu-ate the positive. E-lim-i-nate the negative. And latch on to the affirmative

Don’t mess with Mr. In-Between. No, don’t mess with Mr. In-Between You gotta spread joy up to the maximum. Bring gloom down to the minimum. And have faith, or pandemonium. Liable to walk upon the scene

The time is now, sweet readers, to release, relax, and embrace the positive – otherwise our present moment is being given over to the negative, and the moment after that may be snatched away.

In health –

Deidre

Blogging for good health!, Stress Reduction, This -n- That, Titles Worth Reading

Making A Positive Entrance

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What kind of an entrance are you making?

“To what? A meeting?”

Well, let’s start with your day. How are you entering this new day?

“Yawn, well after that first glass of water you told us about, it’s coffee for sure.”

Is your cell phone already in your hands? Are you immediately scrolling for the latest?

Or perhaps that mental reel is still playing in your mind, filling you with stress? You are supplying both sides of the conversation, and the message is full of labels – never good ones.
We can’t make that good first impression entrance to an event, a conversation, or our day if we are pulling from empty or poorly replenished reserves.

With the daily challenges that we are all facing with personal issues – let alone world issues – daily resets are no longer optional for me. How about you?

I will offer two points and a change in perspective for you today.

One. Find a happy place for daily resets.

It could be a park bench on your lunch break. Perhaps the top step going to your front door.

No cell phone.

Listen.

Be aware of what’s around you. Observe. Drop your gaze and mindfully breathe.

Read something that inspires you, directs you to a higher path, and that gives you peace.

Journal. The power of unfiltered brain dumps through journaling is not to be underestimated. Paper, pen and a few minutes of sharing with that page is utterly transformative – and cheap therapy.

Release your cares to the fresh air above, the universe, or your higher power. Our fretting mental reels never solve our problems. Just make yourself open to receiving the answers or guidance for your next steps.

Two. Assume a positive intent in others.

Reading a quote from business executive and former CEO of Pepsi, Indra Nooyi, recently blew me away with its simplicity. She speaks of approaching others:

“When you assume negative intent, you’re angry. If you take away that anger and assume positive intent, you will be amazed.”

She goes on to explain how such an approach changes us – we become more intent on understanding the other person and are listening more carefully to them without being defensive at the onset. This sends a positive message to the other person that will often lead to more constructive, respectful interactions.

A change in perspective:

We’ve all seen those humbling, awe-inspiring images of Earth from space—our small, radiant planet suspended in darkness, wrapped in a thin, fragile atmosphere.

Do those views stir something in you—a sense of love, protectiveness, even responsibility? From that distance, “world peace” begins to feel less like an abstract ideal and more like a shared necessity. Perspective changes everything.

The minutia falls away – of no importance – as the big picture gives us pause.

Taking that same kind of perspective on our own lives can help quiet the worries and negative loops, making space to reset—with more compassion for others and for ourselves.

Find that happy place to regularly give yourself a reset and assume the positive in your daily interactions – now, that’s a good way to make a grand entrance!

Deidre

If you are looking for some resources to build up your resilience, get these FREE downloadable Resilience Practices HERE.

Originally designed to help family caregivers, these resources are universally applicable and can guide you through practices that will help you build your inner strength.

Anti-Inflammatory Foods, Blogging for good health!, Habit Building, Recipes, This -n- That

The Pancake of Champions

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Once again, I saw something healthy and yummy online and tried it – tweaking the ingredient’s list as always.

There was already a great lineup of gluten-free, high-protein ingredients, but when I was through, it kind of looked like a recipe list for Kitchen Sink Pancakes!

Any recipe for pancakes – for me – is more of a concept recipe. I might not have all the ingredients and/or I might make substitutions.

So, knock yourself out with this one.

The core of the concept is to create pancakes that are:

1. Naturally sweet – needing no syrup to raise blood sugars

    2. Gluten-free – to be non-inflammatory and to support a happy belly

    3. High in fiber – to aide in digestion

    4. High in protein – to support growth and repair

    Pancakes are often the antithesis of these concepts because they are high carbohydrate, pro-inflammatory sponges begging for tons of butter and rivers of syrup.

    The original recipe featured 2 grated apples – which was great because I had two apples that needed to be used. I also had one last banana needing a home, so I added that, too.

    Because of the overall course texture from the apples, oatmeal, and nuts, this pancake batter started looking more like fritter batter. So, that’s what I am calling these – pancake fritters!

    Here’s the recipe for Pancake Fritters:

    First, stir 1 Tablespoon of chia seeds into 1/3 cup of water and set them aside to soak for at least 10 minutes to use in the wet ingredients. This provides fiber and protein.

    Then, combine the dry ingredients in a large bowl:

    -1 cup gluten-free oatmeal
    -1 teaspoon of baking powder
    -1/2 teaspoon cinnamon
    -Pinch of salt
    -2 grated apples

    Optional: a handful of chopped walnuts.

    In a food processor or in a bowl using an immersion blender, blend the following wet ingredients until smooth:

    • Soaked chia seed mixture
    • 2 eggs
    • 1 Tablespoon of olive oil
    • 2/3 cup of Greek yogurt
    • 2/3 cup of cottage cheese
    • 1 banana, broken into pieces
    • Vanilla to taste

    Add the wet ingredients to the dry ingredients, and combine. Add milk of choice to thin batter as needed or, if the batter is too thin, stir in 1-2 Tablespoons of gluten-free flour at a time, until desired consistency is achieved.

    Rather than normal-sized pancakes, I created smaller, fritter-sized ones, using a spoon to pat down a small scoop of batter placed on the hot, oiled griddle.

    This recipe will feed a small crowd, so feel free to cut this in half – I will, next time, for the two of us.

    The apple, banana, vanilla, and cinnamon help create a ‘sweet’ profile that simply doesn’t need syrup.

    Please download this delishiness, PANCAKE FRITTERS, HERE:

    Pancake Fritters for DownloadDownload

    The high-fiber and protein elements support lasting fullness and satisfaction.

    There are so many ways to adjust this according to personal preferences and what is in the cupboard or fridge at the time.

    I hope you enjoy it!

    In health –

    Deidre

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    Blogging for good health!, Recipes, This -n- That

    Raspberry Tarts

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    Ahhh … Raspberry!

    Raspberries are beloved by many; although there is a small cadre of folks who aren’t fans of their little, tiny seeds. That’s why I put cooked raspberries through a strainer at Thanksgiving, when I add the resulting raspberry ‘essence’ to my cranberry sauce.

    Today’s recipe does not require using a strainer. In fact, additional seeds are added just seem to melt away!

    Back story: I was in search of a tasty, light dessert which would offer the right touch of sweetness after a hearty meal that would not overwhelm.
    Inspired by a reel in my Facebook feed that paired raspberries with chia seeds in a crustless frozen dessert, I went in a different direction using phyllo shells – adding a creamy layer – and using refrigeration to set the creation.

    The result was everything I had hoped for, and our guests are still raving about it!

    Here’s what you do using two packages of the Athens Foods Mini Phyllo Dough Shells.

    Start with a cup of fresh raspberries in a small saucepan with 1 Tablespoon of chia seeds, along with 4 Tablespoons of water over medium low heat, stirring constantly to combine and to help break apart the raspberries.

    Continue to cook until the stirring spoon/spatula leaves a drag mark that lingers in the sauce as it crosses the pan’s bottom. (PIC)

    Remove pan from heat when desired thickness is achieved. Let cool while you prepare the chocolate.

    Melt approximately 2/3 of a bar of a 60 – 72% dark chocolate. I used Ghirardelli’s 60% chocolate, but Lindt’s 72% works fine.

    Using the tip of an iced-tea spoon, a baby’s spoon, or some other very small spoon, (PIC) put just enough melted chocolate in the mini-tart shell to cover the bottom.

    Prepare the creamy filling. Using the whip attachment to your hand mixer, beat 1/3 cup ricotta cheese, 1/2 cup cream cheese and 1/2 cup powdered sugar. I added a few drops of vanilla extract. The consistency needs to be suitable for piping and holding its shape. (PIC)

    Continue assembling the tarts by spooning in about 1/2 teaspoon of the raspberry mixture – enough to cover the chocolate. (PIC)

    Fill a piping bag fitted with a size 12 round tip with the cheese mixture. Pipe filling onto each tart. (PIC)

    There should be leftover chocolate, (otherwise, melt a bit more), adding just a touch, (1/2 pea-sized amount), of coconut oil to thin it for drizzling.

    Fill a small piping bag or a plastic sandwich bag. Snip off the tip/corner to create a small opening for drizzliing.

    Don’t skip the drizzle – it is the WOW Factor! (PIC)

    There you have it. The perfect light dessert with a big visual appeal!

    The chia seeds thicken the raspberries, yet there is no noticeable seediness. Refrigerate for 30 minutes to set the tarts before plating.

    Dark chocolate, chia seeds, raspberries – why, one could almost call this health food!

    In health –

    Deidre

    Shout-out to my friend, Cathy DuFour, who helped me finalize the proportions for the cheese mixture!

    Download our Raspberry Bite Tarts recipe below:

    Raspberry Bites TartsDownload

    Next week, I’ll share a recipe that promises to be The Pancake of Champions! Thank you for being a reader and for sharing our ideas with your family and friends using the options under the MORE button below.

    Blogging for good health!

    Happy St. Patty’s Day – with Oil! Aye!

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    Happy St. Patrick’s Day!
    Wow! I should be talking about green spaces, green foods, and living green!

    Remember to immerse yourself in green spaces. Forest bathing, a practice highly revered in Japan, is simply the practice of being in nature. ‘Bathing’ ourselves in lush, green, forested spaces.

    The results are beneficial in ways beyond the obvious reduction in stress and improved mood.

    Studies have shown improved immune function, lowering blood pressure and heart rate, and decreased levels of pain.

    Wow! Let’s take a walk under the trees!

    Here at foodtalk4you, we are all about eating more green and colored vegetables.

    In February, we touched on living green by eliminating plastic-encased pods for dish washers and washing machines.

    So, while we are decked out in our best St. Patty’s Day green, let’s pick up our magnifying glass to take a closer look at choices for healthy oils that can help us get those vital nutrients from our green vegetables we talked about last week.

    Just looking at the options at the grocery store or super center for oils can be daunting. Do you make your choice based upon price? Are there other factors?

    If you are looking for a bargain, you are probably buying seed oils, including:

    Canola oil (aka rapeseed oil)

    Corn oil

    Cottonseed

    Grapeseed oil

    Soybean oil

    Safflower oil

    Sunflower oil

    Rice bran oil

    Peanut oil

    While being budget-friendly, seed oils have high concentrations of omega-6 fatty acids which promote inflammation. Seed oils are also found in abundance in highly processed fast food and pre-packaged convenience foods.

    “Seed oils are chemically processed, which may include cleaning, pressing, bleaching, deodorizing, refining and, in some cases, adding a chemical solvent hexane for oil extraction,” Registered Dietitian Julia Zumpano explains. “The processing of these oils strips the seeds of their nutrients and could potentially add harmful ingredients.”

    The fatty acids we need more are omega-3s.

    Omega-3s are unsaturated fatty acids your body can’t efficiently produce (or produce at all) but still needs for several functions related to heart, brain, and eye health. They also support your immune system, digestion and fertility.

    A diet that’s too high in omega-6s is also a diet that’s typically too low in omega-3s.

    The ideal omega-6 to omega-3 ratio is 2:1 or 1:1, but for most Americans, the ratio is actually 10:1 or even 20:1!

    Such imbalances have been linked to inflammation – even chronic inflammation – which is the hallmark of: arthritis, heart disease, metabolic syndrome, stroke, and type 2 diabetes.

    So, what are the healthier options?

    Extra Virgin Olive Oil (EVOO) – high in monounsaturated fats and antioxidants and has a good smoke point for low to medium heat cooking.

    Avocado Oil – high in healthy fats and is suitable for higher heat cooking.

    But wait, there’s more!

    Are you buying these oils in plastic or glass containers?

    The less expensive brands of these healthier oils are sold in plastic bottles. Does it matter?

    Yes.

    Dark glass bottles block UV rays and prevent oxidation, keeping oil fresh for up to 24 months. Oil in plastic can degrade in 3-6 months.

    Plastic is porous; and oils, over time, can absorb toxins and PVCs from the plastic, whereas glass is chemically inert.

    There you have it. Olive oil and avocado oil – in dark glass, please.

    Making health choices every day –

    Deidre

    Are you using my Daily Affirmations? Included in the free download for Toolkit for Caregiver Emotions, is a page of calming and empowering affirmations. You don’t have to be a caregiver to benefit by using them – I use them daily!

    Go to the Resources tab HERE. Get yours today!

      Anti-Inflammatory Foods, Blogging for good health!, Habit Building, This -n- That

      FAT! (No, It’s Not What You Think)

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      It’s a holy trinity of sorts … the three macronutrients found in the food we eat: carbohydrates, protein, and fat. These three, along with the micronutrients in food – vitamins and minerals – are what keep our bodies functioning at optimum levels. Macronutrients are the three elements we need to consume the most, followed by the micronutrients we also need, but in lesser quantities.

      Like most things dealing with our health, each element is linked to others in ways which creates dependency for successful functioning.

      Case in point – a recent email from Chris Kresser, reminded me of one of these vital connections between a macronutrient having a crucial role in our ability to absorb micronutrients derived from vegetables.

      He emphasized – eating nutritious food is just half the battle. How we prepare that food, either in cooking or presenting it – with a sauce or dressing, totally influences how much of the vital micronutrients we will absorb. And, absorbing the nutritive elements is why we eat, right?

      How sad it would be if we bought the best organic produce we can find, only to miss out in absorbing the nutrients we need.

      Take the powerful carotenoids found in kale. Carotenoids are natural, fat-soluble yellow, orange, and red pigments synthesized by plants, algae, fungi, and bacteria. As powerful antioxidants, they protect cells from damage, support immune function, and are essential for eye health. 

      We want carotenoids, for sure!

      But in a 2025 study by the University of Missouri, researchers found that raw kale alone, produced very low carotenoid absorption, and cooking it slightly reduced the bioavailability further.

      A significant increase came when researchers added an oil-based sauce to either the cooking process or when the oil was added after cooking.

      You see, some of the micronutrients are fat-soluble nutrients, including vitamins A, D, E, and K – along with carotenoids like lutein, beta-carotene, and lycopene. These nutrients require dietary fat to be absorbed; and without it, a meaningful portion of these compounds pass through the digestive system largely unused.

      So, preparing and serving your healthy veggies without fat (eating raw or steaming), and then serving plain or with some kind of fat-free sauce or dressing, will work against your goal of absorbing the nutrients you are hoping to get.

      The no-fat craze definitely has its drawbacks.

      Another study by the University of Iowa found a dose-dependent relationship, with two tablespoons of oil producing a meaningfully greater absorption than smaller amounts.

      Whether you are sautéing greens, roasting veggies using a drizzle of oil, or using an olive oil-based salad dressing – these oil-enhanced methods are effective in ramping up absorption of the critical elements we need.

      Next week, we will look at various kinds of oils because, of course, there’s a difference there, too.

      In health –

      Deidre

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