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Metabolic Flexibility – The REAL Food Pyramid – 9-cup Foundation

February 28, 2025 Blog, Nutrition Therapy Comments Off on Metabolic Flexibility – The REAL Food Pyramid – 9-cup Foundation

Reimagining the Food Pyramid for Metabolic Health

For years, we’ve been told that grains and starches—breads, pastas, and cereals—should form the foundation of our diet. But what if this guidance is actually keeping us from optimal health?

Modern research and ancestral wisdom suggest that the best way to fuel our bodies, especially in the context of healing, is not by prioritizing grains but by shifting our diet to emphasize non-starchy vegetables and healthy fats.

This dietary transformation is particularly vital in metabolic flexibility, the body’s ability to switch between burning glucose and fat for energy. In today’s world, only about 12% of Americans are metabolically flexible, meaning nearly everyone else is stuck in a cycle of sugar dependence—fueling inflammation and chronic disease, including cancer.

What is Metabolic Flexibility?

Metabolic flexibility allows your body to efficiently use fat as fuel instead of relying on quick-burning carbohydrates. This shift is crucial for cancer patients because:

✔️ Cancer cells thrive in a glucose-rich environment.
✔️ Burning fat instead of glucose creates a metabolic state that is less supportive of cancer growth.
✔️ A metabolically flexible body is more resilient, responsive to therapies, and better equipped for healing.

The best diets for metabolic flexibility:

  • Ketogenic (keto): High in healthy fats, moderate in protein, and extremely low in carbohydrates.
  • Paleo: Focused on whole foods, including vegetables, fruits, pastured meats, and healthy fats.
  • Low-carb vegetarian: Emphasizing plant-based fats like avocado, coconut, and olive oils while keeping carb intake low.
  • Carnivore (therapeutic approach): Consists primarily of high-quality animal proteins and fats.
  • Intermittent fasting & Time-Restricted Eating (TRE): Extending the time between meals to support natural ketosis and cellular repair.

Each of these approaches helps break the cycle of sugar dependency and restore the body’s natural ability to burn fat for energy.

A New Food Pyramid for Healing

Instead of grains forming the base of the pyramid, we propose a new foundation built on the following:

  1. Non-Starchy Vegetables (50% of your plate): Leafy greens, cruciferous vegetables (broccoli, cauliflower), peppers, and herbs. These provide essential nutrients and fiber without spiking blood sugar.
  2. Healthy Fats (30-40% of your intake): Avocados, olives, coconut oil, grass-fed butter, and nuts. These promote stable energy, brain health, and metabolic flexibility.
  3. High-Quality Proteins (20-25% of your intake): Grass-fed beef, wild-caught fish, pastured poultry, and organic eggs. These provide essential amino acids for tissue repair and immune support.
  4. Fruits (Limited, Low-Glycemic Choices): Berries, citrus, and pomegranates offer antioxidants while keeping blood sugar stable.
  5. Whole-Food Carbs (Minimal and Individualized): Root vegetables, squash, and legumes in moderation based on individual needs.

What’s OUT: Processed grains, refined sugars, industrial seed oils (canola, corn, soybean), and artificial sweeteners.

Time-Restricted Eating: A Simple Yet Powerful Tool

Beyond food choices, when you eat is just as important as what you eat. Studies show that fasting for just 13 hours overnight can significantly reduce cancer recurrence. Simply stopping food intake after dinner and delaying breakfast until the next morning allows your body to enter a mild ketogenic state, where it burns stored fat and repairs damaged cells.

Why This Matters for Cancer Patients

Cancer cells rely on glucose for survival. When you restrict carbohydrates and encourage the body to burn fat, you create a metabolic environment that makes it harder for cancer to thrive. Studies have shown that a ketogenic approach can:

✅ Lower glucose and insulin levels
✅ Reduce inflammation
✅ Enhance immune function
✅ Support the effectiveness of conventional treatments

This metabolic state is one of the most powerful, foundational strategies for improving outcomes and supporting integrative cancer care.

A Personalized Approach to Healing

At Believe Big, we believe in an individualized approach to healing that bridges conventional and complementary medicine. Nutrition is not one-size-fits-all. Whether you follow a keto diet, paleo, or time-restricted eating, the key is sustainability—finding what works best for you and your healing journey.

Dr. Terry Wahls, renowned for her work on autoimmune disease and cancer, coined the 9-cup foundation, emphasizing the power of vegetables for healing. Combined with insights from Mistletoe and The Emerging Future of Integrative Oncology, we know that dietary transformation is one of the most powerful tools in the fight against cancer.

If you’re facing a cancer diagnosis or looking to optimize your health, start by shifting your diet away from processed carbohydrates and toward metabolic flexibility. Every small step makes a difference.

Credit: Inspired by the work of Dr. Terry Wahls and the book: Mistletoe and The Emerging Future of Integrative Oncology.

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Unlocking Health Through Nutrigenomics with Alex Swanson

December 2, 2024 Blog, Nutrition Therapy, Podcast Comments Off on Unlocking Health Through Nutrigenomics with Alex Swanson

The Power of Personalized Health
In our latest Believe Big podcast episode, we dive into the transformative world of nutrigenomics with Alex Swanson, founder of Nutrition Genome. Alex shares insights on how our genetic blueprint influences our health and how personalized nutrition can empower individuals to live their healthiest lives. Here’s what we learned from our conversation.

The Roseto Effect: Health Beyond the Physical
Alex sets the stage by sharing the story behind the “Roseto Effect,” where a small community in Pennsylvania defied heart disease trends in the 1950s due to their strong communal ties. This story emphasizes the importance of emotional health, social support, and community in physical well-being—a reminder that health isn’t just about what you eat, but who you surround yourself with.

Building strong community connections can lower stress and cortisol levels, protecting overall health.

What is Nutrigenomics?
Nutrigenomics is the study of how genes influence the body’s response to food and how food, in turn, affects gene expression. It offers personalized guidance on dietary choices based on individual biochemistry, ancestry, and genetic susceptibilities.

A tailored approach to health helps individuals focus on areas where their body needs the most support.

How Nutrigenomics Empowers Families
Ivelisse shares how a Nutrition Genome test provided clarity and peace for her and her family. Knowing her genetic predispositions, like how her body processes estrogen, helped her make critical health decisions. This tool also empowered her children to take charge of their health by understanding their unique genetic strengths and weaknesses.

 “Just because I have these genetics does not determine my outcome.” – Ivelisse Page

Epigenetics: Genes Aren’t Your Destiny
Alex explains that while DNA is fixed, gene expression is influenced by lifestyle factors like diet, exercise, and stress management. Nutrition Genome leverages this concept to recommend actionable changes, turning potential genetic weaknesses into strengths.

Adjusting your diet and environment can “turn off” harmful genes while activating protective ones.

Real-Life Success Stories
Alex recounts a testimonial from a cancer patient who used nutrigenomics during chemotherapy. By personalizing her nutrition, she not only thrived during treatment but also achieved long-term remission.

Consistency in following personalized health strategies is crucial for lasting success.

The Future of Nutrigenomics

The field of nutrigenomics is still young, but its potential in personalized medicine, especially for cancer patients, is immense. As research advances, nutrigenomic testing will become an even more precise and powerful tool in preventive and integrative healthcare.

Expect better computing power and deeper insights into gene-environment interactions.

 

Empower Your Health Journey
Nutrigenomics bridges the gap between genetics and lifestyle, empowering individuals to take control of their health. Whether you’re managing a condition or simply optimizing wellness, understanding your genetic story is a vital first step.

Visit Nutrition Genome to explore how nutrigenomics can transform your approach to health.

Learn more about Alex and Nutrition Genome:
https://nutritiongenome.com/about/

Suggested Resource Links:

 

Full podcast episode:

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Nutrient-Dense Foods: Fueling Your Healing Journey

October 18, 2024 Blog, Nutrition Therapy, Webinar Comments Off on Nutrient-Dense Foods: Fueling Your Healing Journey

When it comes to cancer care and general health, one of the most powerful tools we have is food. Nutrient-dense foods, in particular, play a significant role in supporting our bodies, helping to fight off illness, and promoting healing. But what exactly are “nutrient-dense foods,” and how can they be integrated into your daily life?

What Are Nutrient-Dense Foods?

Nutrient-dense foods are those that pack a high amount of vitamins, minerals, and other beneficial compounds into every bite. These are the foods that fuel your body and nourish it at a cellular level—unlike “empty calorie” foods that might fill you up but provide little to no nutritional value. Karen Schrum, a nutrition expert, explained that nutrient-dense foods go beyond simple macronutrients like proteins, fats, and carbohydrates. They include essential vitamins, minerals, and especially phytonutrients, which are compounds in plants that support health and fight diseases like cancer.

Macronutrients vs. Micronutrients Karen broke down the differences for us during the webinar:

  • Macronutrients: These include the larger nutrients your body uses for energy, such as proteins, fats, and carbohydrates.
  • Micronutrients: These are vitamins and minerals that don’t provide energy but are essential for the proper functioning of the body. They support immunity, bone health, skin integrity, and much more.

Then, we have phytonutrients, plant-based compounds with powerful healing properties, such as quercetin, found in onions, and apigenin, found in parsley and celery.

Making Healthy Swaps

When adopting nutrient-dense foods into your life, start by assessing what you’re currently eating. Are you gaining nutritional value from everything on your plate? If you’re unsure, try journaling or taking photos of your meals for a few days. Acknowledging your current habits is the first step toward making improvements.

Karen emphasized the importance of being honest about those little “BLTs”—bites, licks, and tastes of empty calories that may sneak into your diet, such as a bag of chips or a sugary snack. While these foods provide comfort, they rob your body of the nutrients it needs to fight and heal.

Simple Swaps:

  • Replace chocolate cravings with foods high in magnesium like pumpkin seeds or artichokes.
  • Craving sweets? Opt for naturally sweet fruits like berries or satisfy your body’s need for balance by incorporating whole foods rich in chromium, such as nuts and lentils.

Addressing Cravings

Interestingly, some cravings are actually signals from your body that it is missing a vital nutrient. For example, a craving for chocolate could indicate a magnesium deficiency. You can address this by including magnesium-rich foods like leafy greens, seeds, and artichokes. Karen also pointed out that many people struggle with cravings for empty calories like sugary sweets because of nutrient deficiencies. To combat these cravings, focus on nutrient-dense alternatives, and consider getting a micronutrient test to see what your body truly needs.

Nutrient-Dense Meals

To get started, here are a few nutrient-dense meal ideas:

  1. Karen’s Liver-Love Soup: Download Recipe >
    • Ingredients: celery, parsley, garlic, ginger, avocado, lemon, and bone broth.
    • This soup combines liver-supporting ingredients to help your body detoxify and heal.
  2. Tahini Salad Dressing:
    • Base: Tahini (ground sesame seeds) for healthy fats and a touch of apple cider vinegar.
    • Add olive oil for more healthy fats and lemon for a vitamin C boost.
    • The Salad dressing recipe: – 1 to 2 Tbsp of tahini – 1 to 2 Tbsp of apple cider vinegar – 1 Tbsp of olive oil – Salt to taste
  3. Phytonutrient Power Salad:
    • Combine leafy greens like spinach and kale, sautéed mushrooms, yellow onions, celery, and purple cabbage. Top with Karen’s dressing for a nutrient-packed meal that fights cancer at a cellular level.
  4. Grain Free Low Carb Bread: Download Recipe >

Why Focus on Phytonutrients?

Phytonutrients, such as quercetin in onions or luteolin in green peppers, offer powerful cancer-fighting properties. They can help induce cancer cell death (apoptosis) and inhibit the growth of new cancer cells. Simple additions to your meals, like using more garlic, celery, or herbs like basil and oregano, can significantly boost the nutrient density of your diet.

Incorporating more nutrient-dense foods into your diet can improve your overall health and support your body during and after cancer treatment. By focusing on foods rich in vitamins, minerals, and phytonutrients, you can nourish your body from the inside out and give it the tools it needs to heal.

If you’re looking for more personalized guidance, consider working with a nutrition therapist who specializes in oncology. Believe Big offers grants and access to nutrition experts who can help you create a tailored eating plan to support your unique health needs​​.

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The Power of Fasting in Cancer Recovery

September 23, 2024 Nutrition Therapy, Webinar Comments Off on The Power of Fasting in Cancer Recovery

The Role of Fasting in Cancer Recovery: Insights from Sara Stratton In the latest Believe Big Food for Thought webinar, Sara Stratton from Remission Nutrition shared fascinating insights into the benefits of intermittent fasting, particularly for those on a cancer recovery journey. Fasting has gained attention not only for its potential health benefits in healthy individuals but also as a complementary approach for cancer patients. Sara’s expertise highlighted the science, the types of fasting, and how to tailor fasting to fit individual needs.

What Is Fasting and Why Does It Matter? Sara explained that fasting can be categorized into three primary types:

  • Circadian Rhythm Fasting: This involves eating with the natural day-night cycle, consuming food when the sun is up and avoiding it when the sun sets. It’s a simple way to align eating patterns with the body’s natural rhythms.
  • Intermittent Fasting: This type of fasting focuses on fasting for 12-18 hours a day. For example, eating dinner by 5 PM and not consuming calories until 10 AM the following day. This period of fasting can help the body switch from glucose metabolism to fat metabolism.
  • Prolonged Fasting: These fasts last from 48 to 72 hours and can be used for deeper therapeutic benefits, such as supporting cancer treatments by reducing inflammation, promoting autophagy (cell renewal), and stabilizing blood sugar.

Fasting for Cancer Recovery One of the most intriguing aspects of fasting is its potential to enhance cancer treatment. Fasting can help reduce levels of insulin and mTOR, two substances that cancer cells often rely on to grow. Additionally, fasting can make chemotherapy more effective by putting healthy cells in a “resting state” while allowing cancer cells to be more vulnerable to treatment.

Sara pointed out studies that show fasting can reduce side effects of chemotherapy, such as fatigue, nausea, and low blood counts. This means patients may be more likely to complete their chemotherapy cycles without interruption.

The Flexibility of Fasting The beauty of fasting, according to Sara, is that it’s not one-size-fits-all. The fasting protocol you choose should depend on your personal goals and bio-individuality. For example, someone undergoing cancer treatment might opt for a gentler approach, like using bone broth during a fast to maintain electrolyte balance, while others may benefit from a more aggressive fasting protocol.

Breaking the Fast After a fast, it’s important to ease back into eating carefully. Sara recommends breaking a fast with nourishing, low-carbohydrate foods to avoid a sudden spike in blood sugar. Bone broth or a smoothie with healthy fats like avocado or coconut milk can gently reintroduce nutrients to the body while maintaining steady energy levels.

The Importance of Hydration Water and electrolytes play a critical role in successful fasting. Dehydration can worsen the effects of fasting, so Sara suggests using electrolyte-rich water or adding sea salt to your water to keep your body balanced. Filtering water is also important to avoid introducing toxins during fasting periods.

 

Research Links:

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Why Cancer Hates Tea: Insights from Believe Big’s Food for Thought Session

July 9, 2024 Blog, Nutrition Therapy Comments Off on Why Cancer Hates Tea: Insights from Believe Big’s Food for Thought Session

In this “Food for Thought” session, Stacey Fritz, a patient advocate for Believe Big, and Paula Weinberg, an oncology nutritionist, delved into the remarkable benefits of tea, particularly in the context of cancer. The session provided an enlightening overview, emphasizing the different types of tea, their unique properties, and how they can support overall health and cancer prevention. Here’s a summary of the key takeaways:

Types of Tea and Their Processing

Paula highlighted that there are only four true types of tea, all derived from the Camellia sinensis plant:

  • White Tea: The least processed, retaining the most antioxidants.
  • Green Tea: Known for its high antioxidant content and numerous health benefits.
  • Oolong Tea: Partially oxidized, offering a balance between green and black tea properties.
  • Black Tea: Fully oxidized, rich in flavor and health benefits, particularly for cardiovascular health.

Health Benefits of Tea

Tea is packed with antioxidants and polyphenols that provide various health benefits:

  • Cancer Prevention: Green tea, in particular, is rich in EGCG, a compound known for its anti-cancer properties.
  • Cardiovascular Health: Black tea improves vascular function and reduces cholesterol levels.
  • Weight Management: Tea boosts metabolism, inhibits fat formation, and acts as a natural appetite suppressant.

Special Mention: Matcha and Mistletoe Therapy

  • Matcha: This powdered form of green tea is potent, offering higher concentrations of caffeine and antioxidants. However, Paula noted that it can accumulate aluminum, a potential concern for long-term drinkers.
  • Mistletoe Therapy: Though not discussed in detail in this session, mistletoe therapy is another complementary treatment often explored by cancer patients. It’s essential to discuss such therapies with a healthcare provider.

How to Make the Perfect Cup of Tea

Making tea is an art that involves the right proportions and temperatures:

  • White Tea: 170-185°F, steep for 1-3 minutes.
  • Green Tea: 175-185°F, steep for 2-3 minutes.
  • Oolong Tea: 185-205°F, steep for 3-5 minutes.
  • Black Tea: Boiling water, steep for 3-5 minutes.

Tea is more than just a comforting beverage. It’s a powerhouse of health benefits, especially for those on a cancer journey. Incorporating a variety of teas into your daily routine can offer diverse health benefits, from boosting metabolism to protecting against cancer. Remember, as Stacey and Paula emphasized, always opt for high-quality, preferably organic, tea leaves to maximize these benefits.

 

Watch the full episode below:

 

 

Your donations power our podcast’s mission to support cancer patients with hope, insights, and resources. Every contribution fuels our ability to uplift and empower. Join us in making a lasting impact. Donate now! 🌟

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Embracing Renewal: Navigating Your Cancer Journey with Bio-Individuality

March 13, 2024 Blog, Nutrition Therapy Comments Off on Embracing Renewal: Navigating Your Cancer Journey with Bio-Individuality

Renewal in March brings with it a sense of rejuvenation, a stirring of hope and new beginnings.

For those on the journey of healing from cancer, overcoming it, or aiming to prevent it, this season can symbolize not just the changing of weather, but the transformation within us. As we navigate this path, one concept that resonates deeply is bio-individuality.

Bio-individuality, in its essence, recognizes that each of us is uniquely different, not just in our physical makeup, but in how our bodies respond to various stimuli, including nutrition. This concept challenges the notion of one-size-fits-all dietary advice and emphasizes the importance of tailoring our approach to nutrition based on our individual needs and experiences.

In our quest for optimal health, we often encounter conflicting information. One source may advocate for a high-fat diet, while another insists on cutting out fats entirely. Carbohydrates might be demonized in one camp while celebrated in another. Artificial sweeteners could be hailed as a savior by some, while others warn of their detrimental effects.

Amidst this sea of contradictions, how do we discern what’s truly beneficial for us on our cancer healing journey? Here’s where bio-individuality steps in as our guiding light.

Let’s delve into some practical tips for embracing bio-individual nutrition:

Prioritize Plant-Based Foods: Vegetables, especially dark, leafy greens, offer a plethora of nutrients crucial for supporting our bodies during cancer treatment and beyond. Experiment with both raw and cooked veggies to find what suits your digestion best. Whether it’s adding a side of sautéed spinach to your meal or enjoying a colorful array of roasted vegetables bursting with flavor, incorporating more plant-based options into your diet can have profound benefits.  (eat from the wild side food for thought nutrition webinar)

Mind Your Sugar Intake: Refined sugars, abundant in processed foods, can wreak havoc on our health, contributing to inflammation and metabolic imbalances. While some may tolerate natural sugars found in fruits better than others, it’s essential to be mindful of your sugar consumption. Experiment with eliminating certain sources of sugar from your diet and observe how your body responds. This self-awareness empowers you to make informed choices aligned with your bio-individual needs. (believe big podcast episode on sugar)

Choose Healthy Fats: Not all fats are created equal. Opt for sources of healthy fats like nuts, seeds, avocado, and fatty fish rich in omega-3 fatty acids. These fats support brain health, cardiovascular function, and overall well-being. Be discerning in your fat choices, avoiding trans fats found in processed foods and moderating intake of saturated fats. Listen to your body and consult with healthcare professionals to determine the optimal balance of fats for your unique physiology. (believe big podcast episode about The Benefits of an Anti-Inflammatory Diet)

As we embrace the concept of bio-individuality, we reclaim agency over our health journey. By honoring our individuality and listening to the subtle cues of our bodies, we can cultivate a nourishing relationship with food that supports our healing and vitality.

In this season of renewal, let us embrace the inherent wisdom of our bodies and journey towards optimal health, one personalized step at a time.

Education and support are invaluable resources.
To delve deeper into topics related to cancer healing and personalized nutrition, consider tuning in to the Believe Big podcast. Featuring insightful conversations and expert guests, the podcast offers a wealth of knowledge and inspiration to empower you on your wellness journey.

Additionally, for those seeking practical guidance and evidence-based insights, don’t miss out on our Food for Thought Nutrition webinars. These free webinars provide valuable information and actionable strategies to optimize your nutrition and support your overall health and well-being. Register now to secure your spot and take the next step towards a healthier, more vibrant you.

 

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Demystifying Bone Broth: A Nutrient-Packed Elixir for Wellness

February 13, 2024 Nutrition Therapy Comments Off on Demystifying Bone Broth: A Nutrient-Packed Elixir for Wellness

Bone broth has surged in popularity in recent years, touted for its numerous health benefits and rich flavor. But what exactly is bone broth, and how can you incorporate it into your diet? In this comprehensive guide, we’ll delve into the world of bone broth, from its humble beginnings to its modern-day resurgence as a superfood staple.

The Basics of Bone Broth
At its core, bone broth is a savory liquid made by simmering animal bones and connective tissue for an extended period, typically 6-12 hours or more. This slow cooking process extracts valuable nutrients, including collagen, gelatin, amino acids, and minerals, resulting in a nourishing elixir known for its gut-healing, joint-supporting, and immune-boosting properties. Ingredients Matter: Quality Counts When making bone broth, the quality of ingredients matters. Opt for bones from grass-fed, pasture-raised animals whenever possible. These sources tend to yield broth with higher nutrient content and superior flavor. Additionally, organic vegetables can enhance the nutritional profile of your broth. While peeling isn’t necessary, thorough washing is crucial to remove any dirt or debris. Whole vegetables, such as carrots, onions, and turnips, are preferred, as they retain more nutrients during cooking compared to their pre-cut counterparts.

The Art of Simmering
Simmering is a critical step in the bone broth-making process. After bringing the broth to a gentle boil, reduce the heat to a simmer and skim off any impurities that rise to the surface. This ensures a clear, flavorful broth without compromising its nutritional integrity. Flavor Enhancers and Seasonings Experimenting with different herbs, spices, and vegetables can elevate the flavor profile of your bone broth. While classics like garlic, shallots, and leeks add depth, it’s essential to avoid sulfur-rich vegetables during the initial cooking stages, as they can impart an unpleasant taste and aroma to the broth. Save these ingredients for later additions, such as when enjoying the broth as a meal or adding them to dishes.

Making Bone Broth:
A Labor of Love Making bone broth is a labor of love that requires time and patience. Whether you choose to simmer it on the stovetop, in a pressure cooker, or a slow cooker, the key is allowing ample time for the flavors to meld and the nutrients to extract fully.

A recipe we will share here, is for Magic Mineral Broth, a nutrient-rich alternative to meat-based broths created by chef Rebecca Katz. Packed with essential minerals and crafted from organic vegetables and herbs, it’s a delicious addition to any diet, offering versatility and nourishment in every sip.

 

The Hacks:
Store-Bought Options For those who prefer convenience without sacrificing quality, several reputable brands offer ready-made bone broth options. Look for products made from high-quality ingredients, preferably from grass-fed sources and free from additives or preservatives. While store-bought broth may not rival homemade in terms of flavor or nutrient content, it still provides a convenient way to enjoy the benefits of bone broth when time is of the essence.

Conclusion:
Embracing the Benefits of Bone Broth In conclusion, bone broth is more than just a culinary trend; it’s a time-honored tradition with a host of health benefits. Whether you choose to make it from scratch or opt for a store-bought version, incorporating bone broth into your diet can be a delicious and nutritious way to support overall wellness. So next time you’re craving a comforting bowl of soup or looking to add depth to your favorite recipes, consider reaching for a nourishing cup of bone broth. Your body will thank you for it!

 

MAGIC MINERAL BROTH 2.0

updated with herbs & spices for The Longevity Kitchen

INGREDIENTS

Makes 6 quarts

1 fennel bulb, plus tops
2 unpeeled yellow onions, cut into quarters
6 unpeeled carrots, cut into thirds
1 leek, white and green parts, cut into thirds
1 bunch celery, including the heart, cut into thirds
2 unpeeled sweet potatoes, washed and cut into chunks
1 garnet yam, washed and cut into chunks
1 large bunch fresh, flat-leaf parsley
6 sprigs fresh thyme
12 large cloves unpeeled garlic, cloves smashed
3 inches unpeeled ginger, cut in half, lengthwise
1 8-inch strip of kombu
12 black peppercorns
4 juniper berries or allspice berries
2 bay leaves
8 quarts cold, filtered water
1 teaspoon sea salt

DIRECTIONS

Rinse all the vegetables well, including the kombu. In a 12-quart or larger stock pot, combine the onions, carrots, leek, celery, sweet potatoes, parsley, thyme, garlic, ginger, kombu, peppercorns, juniper berries, and bay leaves. Fill the pot with 8 quarts of water, cover and bring to a boil.

Remove the lid, decrease the heat to low and simmer,
uncovered, for 2 to 4 hours. As the broth simmers, some of the water will evaporate; add more if the vegetables begin to peek out. Simmer until the full richness of the vegetables can be tasted.

Strain the broth through a large, course-mesh sieve (remember to use a heat-resistant container underneath), then add salt to taste. Let cool to room temperature before refrigerating or freezing.

Variation: For an extra immune boost, add 8 shitake mushrooms to the stock and/or a six inch piece of Burdock root, washed and cut into quarters.

NOTES

Store refrigerated in an airtight container for 5 to 7 days or in the freezer for 4 months.

Balancing the broth: A spritz of lemon juice and some sea salt, about 1/8 teaspoon of each per cup, does a lot to bring this broth to life.

Like fine wine, this broth gets better with age. A longer simmer will increase the broth’s taste and nutrient density. You can also cut the recipe in half and make it in a slow cooker.

 

Recipe Source: https://thechalkboardmag.com/the-healing-kitchen-magic-mineral-broth

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Breathing for Life: The Oxygen Mask Principle and a Revolutionary Product

November 15, 2023 Blog, Nutrition Therapy Comments Off on Breathing for Life: The Oxygen Mask Principle and a Revolutionary Product

Losing a loved one, especially someone as passionate as a pilot, can profoundly shape one’s perspective on life. In this recent Food for Thought Nutrition Webinar, Stacy Fritz shared personal insights inspired by her brother’s journey as a Southwest pilot and his battle with illness.

The focus of this webinar is on the Oxygen Mask Principle and the importance of self-care, leading to the development of a unique product. Watch the webinar below.

HIGHLIGHTS

The Oxygen Mask Principle:

  • Self-care as a Priority: The speaker emphasized that self-care is not selfish but a priority. Without taking care of ourselves, we cannot effectively support others.
  • Cancer Journey Analogy: Drawing parallels to the oxygen mask on a plane, the speaker highlighted the importance of temporarily tapping out of the chaos of a cancer journey to rejuvenate.

 

The Importance of Self-Care During a Cancer Journey:

  • Overwhelm and Information Bombardment: Acknowledging the overwhelming nature of a cancer diagnosis, the speaker stressed the need for both patients and caregivers to don their own oxygen masks, finding moments of balance.
  • Wine Breath Relaxation Technique: Introducing a practical relaxation technique, the speaker encouraged taking a break, using the “wine breath” for rejuvenation.

 

The Journey of Healing Through Breath:

Healing Without Reliance on Painkillers: The speaker shared her brother’s determination to heal without heavy reliance on painkillers, driven by his passion for flying. The Challenge of Teaching Breath Techniques: Describing the difficulty of teaching breath techniques to a stressed individual, especially one not accustomed to such practices.

 

The Birth of a Revolutionary Product:

  • A Dream-Inspired Solution: Before her brother’s passing, the speaker had a dream that led to a revolutionary idea for a product that would teach breath techniques with visual and kinesthetic cues.
  • Introducing the VitaBall: The product, called the VitaBall, is a handheld device designed to aid in breath techniques. It features five different breath techniques, each represented by a color, and utilizes light and vibration for a more immersive experience.

 

The VitaBall:

  • A Tribute to Love and Breath: Unique Features: The VitaBall, set to launch in January 2024, offers a tactile and visual experience. The user-friendly device includes buttons for various breath techniques, accompanied by vibrant lights and vibrations.
  • Giving Back: A portion of the proceeds from the VitaBall’s sale will go to Believe Big, tying the product back to a cause and honoring the speaker’s brother.

 

This webinar not only touched on the importance of self-care and the Oxygen Mask Principle but also unveiled an innovative product, the VitaBall. Inspired by Stacy Fritz’s deep love for her brother and a commitment to breath-based healing, the speaker invites viewers to explore a new way to nurture their well-being.

 

 

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Every contribution, no matter the size, fuels our mission to uplift, educate, and empower. Your donations ensure that we can continue to create content that touches lives, offers guidance, and brings comfort to individuals and families facing the challenges of cancer.

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Brewing Wellness – Coffee

October 23, 2023 Nutrition Therapy, Webinar Comments Off on Brewing Wellness – Coffee

This Food for Thought webinar delves into the captivating world of coffee, exploring its multifaceted nature, from the trade dynamics between Arabica and Robusta to the intricate flavors shaped by various growing conditions. Discovering the surprising richness of coffee composition, including its myriad bioactive compounds, and gain insights into the meticulous journey of the coffee bean from cherry to cup.

The discussion also touches upon coffee’s intriguing history, from being classified as a potential carcinogen to its current recognition for potential health benefits. Caffeine, a central player in the coffee experience, is examined for both its bitter profile and its array of health-promoting properties. Overall, the webinar paints a vivid picture of the cultural, historical, and scientific tapestry that encompasses the world’s favorite brew.

 

 

Coffee, a ubiquitous part of many people’s lives, has a rich and complex story to tell. Beyond its stimulating effects, it harbors a world of flavors, processes, and health considerations. Let’s embark on a journey through the intricate layers of the coffee universe.

  1. The Trade Game: Arabica vs. Robusta
    • With over 100 coffee plant species, the global trade primarily revolves around just two: Arabica and Robusta, each contributing distinct flavors and characteristics.
    • Leading the charge in the coffee trade is none other than Brazil, with its rich coffee-growing heritage making it the top player in the international market.
  2. The Flavor Chronicles: Growing Conditions and Taste
    • The taste of coffee is influenced by various factors such as soil quality, sunlight exposure, and cultivation methods, each contributing to the nuanced flavors that tantalize our taste buds.
  3. Delving into the Coffee Composition
    • Coffee isn’t just about caffeine; it boasts a rich profile comprising lipids, vitamins, minerals, and even a surprising element – fiber, albeit in trace amounts.
    • With over a thousand studied and identified compounds, coffee houses a treasure trove of bioactives with intriguing names such as quinine, tafistal, chlorogenic acids, and trigel melanoids, all contributing to its health-boosting properties.
  4. The Coffee Journey: From Cherry to Cup
    • Starting as a humble coffee cherry, the transformation of coffee involves a meticulous process, from harvesting to roasting, bringing forth the beloved roasted beans that fill our cups.
  5. Coffee’s Checkered History: From Carcinogen to Beneficial Brew
    • Once classified as a potential carcinogen, coffee’s status has evolved over the years, with recent studies highlighting its potential role in reducing the risk of certain cancers, shedding light on its more positive health aspects.
  6. Unraveling Caffeine’s Story
    • Beyond providing the characteristic bitterness, caffeine offers a spectrum of health benefits, including protection for cell membranes, anti-cancer properties, and anti-inflammatory effects. However, it demands caution, particularly for specific groups such as pregnant women and children.
  7. The Coffee Symphony: A Blend of Cultures and Centuries
    • With every sip, we partake in a journey that transcends borders, cultures, and time, uniting communities and igniting conversations, all over a single cup of coffee.

From the lands where the coffee plants thrive to the intricate processes that unveil their rich flavors, coffee serves as not just a beverage but a testament to human ingenuity and the wonders of the natural world. So the next time you savor your cup of coffee, remember the tapestry of stories that make each sip a delightful experience, steeped in history and brimming with flavors.

Three tips to help create a more manageable and meaningful Thanksgiving celebration fostering an environment of support and gratitude.

  1. Prioritize Self-Care: Make self-care a top priority in the days leading up to Thanksgiving. Ensure you get enough rest, eat nourishing meals, and engage in gentle exercises that promote well-being. Listening to your body and taking breaks when needed can help conserve energy for the Thanksgiving festivities.
  2. Plan Ahead: Consider planning the Thanksgiving celebration well in advance. Coordinate with friends and family to delegate tasks and responsibilities, allowing you to conserve your energy and focus on enjoying the day. Prepare a simplified menu, or consider a potluck-style gathering to share the load and foster a sense of togetherness.
  3. Embrace Gratitude: Take time to reflect on the blessings in your life, no matter how challenging the circumstances may seem. Cultivate an attitude of gratitude by keeping a journal or sharing moments of thankfulness with loved ones. Embracing gratitude can uplift the spirit and bring a sense of peace and joy, fostering a meaningful Thanksgiving experience despite the hardships.

To learn more about navigating the holidays, join us for our food for thought nutrition webinar on Dec, 6th. Register here:
https://www.believebig.org/food-for-thought-nutrition-webinar/

 

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Cancer Hates Tea

April 20, 2023 Blog, Nutrition Therapy Comments Off on Cancer Hates Tea

Harnessing the power of nature through tea.

Stacy Fritz, Believe Big Patient Advocate + Paula Weinberg, JD, CNS, LDN, ONC

Tea has several health benefits, including preventing cancer, improving vascular function, reducing cholesterol levels, preventing atherosclerosis, aiding healthy weight management, boosting metabolic rate, inhibiting fat formation, suppressing appetite, and providing benefits before exercising. Cancer cells do not know when to die, while healthy cells do, and tea supports cell death in cancer cells. There are technically only four types of tea, all from the same camellia sinensis plant: white, green, oolong, and black tea.
They differ in processing methods, and black tea is made from fully oxidized crushed tea leaves, resulting in a rich, dark flavor. Poo Air tea is fully oxidized and aged, with an earthy flavor that is not for everyone. Green tea is particularly beneficial for preventing cancer, and its benefits are demonstrated in detail in the book “Cancer Hates Tea.”
Thank you for registering to join us for our nutrition webinar, Food for Thought. Please enjoy below the replay to watch and share with your friends and family. We have also added this to the Food for Thought landing page on our website with the resources below. Have a blessed week!
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