Health News
The Many Benefits of Blackstrap Molasses PDF Print E-mail
Written by Dee McCaffrey, CDC   
Wednesday, March 30, 2016



While not a whole food, blackstrap molasses is a sweetener that is actually good for you. It is a dark thick viscous liquid that comes from processing raw sugar into its more refined form. The name 'Blackstrap' originates from the black 'strap' or mark that distinguished the casks of molasses from the casks of raw sugar that were shipped as part of the same cargo.

You Are What They Ate - Why Grass-Fed Beef Is Better PDF Print E-mail
Written by Dee McCaffrey, CDC   
Saturday, March 26, 2016

grassfedbeefTraditionally, all beef was grass-fed beef. But today the meat we buy in the supermarkets is far different. It is mostly corn-fed beef that is then sent to a feedlot before being slaughtered. Before World War II, beef cattle were raised on grass. It could take four years to fatten a steer. But then the industry switched to corn, a sort of time machine for a steer. Today calves start out on milk and grass but then, after about six months when they reach a weight of about 650 pounds, they're sent to a feedlot. At the feedlot they are fed sugar beet waste, hay, sorghum, corn, molasses, cottonseed meal, soybean meal and oats to fatten them up before they are slaughtered. By the time they are only 14 or 16 months old, they are fat enough for slaughter. To get them fat that fast, it takes enormous quantities of corn, protein supplements, antibiotics and other drugs, including growth hormones. And of course this transfers to the food we eat as beef.

Feeding cows this diet is what makes the fat or marbling in beef, rather than fat that can be trimmed off the sides. This diet fed to cattle for the 4 months before going to the slaughterhouse isn't very good for humans to eat. What this does to the beef is lower its omega-3 fatty acids and significantly raise the omega-6 fatty acids. And Americans get far too much omega-6 in their diets and too little of the omega-3. This also raises the saturated fat level in this beef as well, which results in an imbalance in the natural ratio of saturated fat to other fats in the beef.

Cattle that eat a grass-fed diet have a healthier profile than grain-fed beef does. They have a higher omega-3 level and a lower omega-6 level, making it much healthier for us to eat. Omega fat levels are important in our health, and eating more omega-3 than omega-6 is important. The grass-fed cattle are also much higher in vitamin E, vitamin C, beta-carotene and conjugated linoleic acid (CLA). CLA is proving to be an aggressive cancer fighter.

You should be aware that there are differences in how beef is labeled. Some can say grass-fed beef, but it doesn't tell you for how long the cattle was fed grass. Sometimes, the cattle are fed grass until it comes time to what is called "finishing," and at that time the cattle could be fed other foods. For totally grass-fed beef, look for a label that says 100% grass-fed.

Also, just because a package says grass-fed beef, doesn't mean it's organic since the grass could have been treated with fertilizers, herbicides and pesticides. Grass-fed doesn't have to mean organic. The best beef to eat is organic grass-fed beef.

Celery - The Humble Wonder Vegetable PDF Print E-mail
Written by Jennifer Walker   
Wednesday, March 23, 2016



If you listened to our recent podcast, you will have heard the news that the humble celery stalk contains the power to fight cancer, according to new research and studies. The cancer killing power itself comes from the flavinoids apigenin and luteolin, which researchers found not only killed active pancreatic cancer cells, but actually pre-treating cancerous cells with both the flavinoids was also extremely effective. Of course, this in itself is a great reason to incorporate celery into your diet, but there are a large amount of other health benefits too, making celery a great staple for any healthy diet.
Antioxidant and Anti Inflammatory
Apart from containing no calories while packing a generous and valuable amount of key vitamins and minerals such as manganese, vitamin A,K and C, potassium and calcium, celery is a fantastic antioxidant and anti-inflammatory. These qualities effectively reduce potential oxidative damage to the body, and can be of great benefit treating digestive problems, such as urinary tract infections, or clearing the body of bladder infections.
Additionally, celery can help the protect the liver and digestive tract from acryl amides, which are formed through a combination of amino acids and sugars when food is fried. Furthermore, due to the high amount of pectin based saccharides, celery can be very effective at preventing the likelihood of developing stomach ulcers. Apiuman, once such pectin-based saccharide in particular, helps to increase the strength of the stomach lining and produces a number of other anti-inflammatory benefits, such as regulating stomach secretions more efficiently.
Pain Relief and Blood Pressure
Celery also contains natural COX-2 pain inhibitors. We may be better associated with these inhibitors in the form of Aspirin and many other NSAIDs, or non steroidal anti-inflammatory drugs, which are prescribed for pain relief. The advantage of getting COX-2 from natural sources, such as celery, is that there are no adverse side effects. As a result, simply crushing some celery seeds and making a tea to drink, or eating fresh stalks can provide pain relief for inflammatory conditions. Celery or celery seeds are equally as effective, and it really comes down to personal preference as to how you prefer to consume it. Blood pressure also benefits from celery in the diet, and interestingly has in fact been a traditional folk remedy for hundreds of years in China in particular, when it comes o treating high blood pressure. The phthides in celery help to relax muscles in the body, which as a result improves circulation and lowers blood pressure. Combined with the anti-inflammatory qualities that help to offset cardiovascular problems, this can be a fantastic way to maintain a healthy circulatory system. When combined with additional licensed prescriptions that improve health and vitality, many minor and major circulatory related problems can be avoided or improved upon. It should be noted however, that the benefits to blood pressure are not as prevalent in the vegetable itself, but specifically the seeds and extract, so celery juice can often be an ideal way to gain the full benefits of the vegetable.
Incorporating Celery into your Diet
One of the main advantages of celery is that is pleasant to eat raw, so simply grabbing a few stalks and enjoying with some dips or other snacks is always a good option. Additionally, celery is very prominent in a number of international cuisines, especially Chinese and Italian. Due to the fact that celery does not have an overwhelming flavor when cooked, you can easily add it to a number of dishes and gain the benefits it has to offer even if you are not particularly drawn to its taste. There are, of course, some classic food combinations that include celery - it goes very well with blue cheese for example, especially as a soup, and along with onions, carrots and garlic forms the basis for a great sauce or stock.
Generally speaking, you should try to consume your celery within 5-7 days of purchase, and not keep it at room temperature but refrigerated. To get the maximum amount of nutrients for celery, and in fact most vegetables, steaming is the best cooking approach. Boiling can cause a loss of nutrients, as can blanching and frying, with around a 40% loss in antioxidants when using these cooking methods. That said, you can maximize the benefits of celery by not cooking it at all, or simply opting for celery juice or seeds as your source of nutrients. When we consider all the above advantages and components of celery in addition to the new research that suggests it could be crucial in our fight against cancer, there really is no reason not to make sure that this wonder vegetable graces your dinner table as often as possible.
Chia Seeds for Weight Loss, Brain Health, and More! PDF Print E-mail
Written by Dee McCaffrey, CDC   
Saturday, March 19, 2016

chia comparison

You might remember chia as the sprouts that grow on terra cotta figurines called Chia Pets, however in the past few years the seeds of the chia plant have been making a new mark in the health food world.  Though a newcomer to America, chia seeds were a staple food, like corn and beans, in the diets of the Aztecs and Mayans.

Chia seeds, which can be either white or black,  are highly nutritious.  They are now widely used in food products and are available online as well as in many natural food markets. Whole and ground chia seeds are being added to fruit drinks, snack foods and cereals and sold on their own to be baked into cookies and sprinkled on yogurt.  They also make a great egg or oil replacer in recipes.

What makes chia seeds so unique is their  “gelling” action.  When the seeds are exposed to liquid (water, juice, etc.) the soluble fiber on the outside of the seed-shell is activated. Each seed grabs onto more than nine times its own weight in liquid, and holds it there, forming a “gel”.

Chia is also very versatile for adding to foods because it has no flavor of it's own.  You can add it to drinks or food, and instead of changing the flavor, it will enhance it. Chia Seeds take on and distribute (never replace) the flavor of foods or drinks you add them to.

Chia seeds have become known as a “super seed” because of their many nutritional benefits.  Just one ounce of chia seeds per day can provide you with a healthy dose of omega-3 fatty acids, vitamins, calcium and other minerals, complete protein, fiber and antioxidants. Also, because chia seeds’ fiber and gelling action keep you feeling full for longer periods of time, you won’t be tempted to eat between meals, so they’re a great weight loss aid.

Here’s what else makes chia seeds so great:

Chia Seeds are a Rich Source of Omega-3 Fatty Acids For Brain Health - Chia is one of the most concentrated sources of omega-3 in any food. Ounce for ounce, chia seeds have more omega-3 fatty acids than salmon.  Because of their omega-3 content, they have similar benefits to flax seeds and flax seed oil, but unlike flax seed, you don’t need to grind them to reap the health benefits.  Omega 3’s are important for brain health, including memory and concentration.  They also support heart health, weight loss, and beautiful skin, hair and nails.

Chia Seeds Balance Blood Sugar Levels and Aid in Weight Loss- Keeping balanced levels of blood sugar is important for both weight loss and lowering the risk for type 2 diabetes, but balanced blood sugar also ensures steady, constant energy throughout your day.

There are two ways that chia seeds balance blood sugar levels.  Both the gelling action of the seed, and it’s unique combination of soluble and insoluble fiber combine to slow down your body’s conversion of starches into sugars. If you eat chia with a meal, it will help you turn your food into constant, steady energy rather than a series of ups and downs that wear you out.

Chia Seeds are High in Fiber and Keep the Colon Healthy- With nearly 11 grams of fiber per ounce, chia delivers 42 percent of the  recommended daily value of fiber in a single serving. Fiber is vital for all aspects of health, and is especially key for weight loss, stabilizing blood sugar, and healthy digestion. Fiber helps slow digestion and makes you feel fuller by soaking up fluid and expanding in your digestive tract.

Chia seeds provide a high amount of soluble and insoluble fiber, which are necessary for good colon health. Each chia seed is coated with soluble fibers which aid its gelling action. The exterior of the seed is protected by insoluble fiber. The insoluble fiber is unable to be digested so instead, it helps keep food moving smoothly through the digestive process. Soluble fiber, and the gel coating of the seed keeps the colon hydrated and ensures proper elimination of waste from the colon.

Chia Seeds Provide More Calcium than Milk – One ounce of chia seeds delivers 18 percent of the daily value of calcium, which is three times more than skim milk.  They also provide iron, niacin, magnesium, strontium, phosphorous and zinc.
Chia Seeds Are a Complete Protein - Chia is one of nature’s highest plant-based sources of complete protein, containing about 20 percent protein, a higher percentage than found in many other plant sources such as grains and legumes. Also, most protein from plant sources like grains and legumes are incomplete, meaning you have to combine them with other foods to get a complete protein source. But chia’s protein is complete, just like that of animal proteins. Chia seeds also contain strontium which helps to assimilate protein and produce high energy. The combination of complete protein, vitamins, minerals and blood-sugar balancing gel all work together to provide you with steady energy.

Chia Seeds are Loaded with Antioxidants - Chia seeds are an excellent source of antioxidants containing even more antioxidants than fresh blueberries. The high amounts of antioxidants in chia seeds also keeps the oils from going rancid - contributing to a long shelf life.  This is what makes them advantageous over flax seeds, which need to be ground to get their benefits, but go rancid quickly after grinding.

Chia seeds don’t need to be ground to get their benefits.  At room temperature, whole chia seeds stay fresh and ready to eat for over two years.  This amazing ability is not found in other seeds like flax or sesame, because those seeds don’t have the same rich anti-oxidant content.  Anti-oxidants help prevent free-radical damage in your body. Free radicals lead to conditions such as premature aging of the skin,  chronic inflammation of various tissues, and the formation of cancer cells. 

Chia Seeds can Replace Eggs and Oils in Recipes  - You can easily replace one fourth of the oil or butter in a baking recipe with chia gel without noticing any change in the taste or texture, and can also replace eggs. The food will bake the same and taste the same (or better) from the addition of the chia gel, and it will increase the nutritional profile of your foods. Although it might be tempting to substitute a larger percent for a larger benefit, 25% is the maximum substitution ratio you can use unnoticed.  Addint the chia gel to your recipes can keep the food moist and tasting fresh longer. This can be used in many things like cakes, muffins, brownies, quick breads or any recipe that asks for oil or butter.

Start by mixing ¼ cup chia seeds and 1 cup of water, stir, and let sit for 15 minutes or so.  The seeds will turn into a gel that is the consistency of pudding or custard.  You can store chia gel in the refrigerator for up to two weeks.

To use chia gel in your recipes, divide the amount of butter or oil by 4, and then use that amount of chia gel to fill in.  To replace eggs, use the following guidelines.  Please note that you cannot replace both eggs and oil with chia gel in a recipe, it has to be one or the other.  Combine water and chia and let sit for 10-15 minutes or until it gels:chia gel

Ingredients for 1 egg:
3 Tbsp Water
1 Tbsp Chia Seed

Ingredients for 4 eggs:
¾  Cup Water
¼  Cup Chia Seed

Ingredients for 8 eggs:
1 ½  Cup Water
½  Cup Chia Seed

Chia Seed Gel Makes Great Snacks – When you soak chia seeds in other liquids that have flavor, such as a fruit juice, vegetable juice, or flavored water you have an instant snack.  Prepare a flavored gel by combining 1 cup of liquid and ¼ cup chia seeds, stir,  and allow them to soak for about 15 minutes. You can eat the gel after 15 minutes or let it soak longer to increase the nutrition content.

Adding fruit or granola to the gel is a great way to make a unique snack and will give you a great energy boost.  Sliced bananas, pears, or peaches are a perfect compliment. Blueberries, raspberries or strawberries also add an amazing flavor and texture. Stir the fruit in gently and eat the chia gel with a spoon.

The fruit juice chia gel makes an incredible topping for yogurt, oatmeal, and desserts as well. When the gel is mixed with fruit and layered with yogurt or custard you have a delicious parfait. The possibilities are endless!


chia seed pudding

Vanilla Chia Seed Pudding

1 ½  cups unsweetened vanilla almond milk
4 drops liquid stevia, or to taste
1/4 cup chia seeds
fresh fruit toppings of your choice, optional

Combine almond milk, chia seeds, and stevia in a bowl and stir thoroughly. Place in the refrigerator for two hours or overnight to thicken, stirring occasionally. Spoon into serving dishes and top with fresh fruit as desired.

Acid—The Silent Killer; Alkalinity—The Key to Health PDF Print E-mail
Written by Dee McCaffrey, CDC   
Wednesday, March 16, 2016

alkaline-foodsDeep down we all want to be healthy.  But true health is still a mystery to most people.  We are living in a time that makes it very confusing to even know what healthy is.  With all the diets and hype about what and what not to eat, we find ourselves constantly questioning our food choices.  How did eating become so complicated?  And how can we make it simpler?


The answer lies in understanding and respecting how our bodies are designed.  Once we have that understanding and respect, health comes naturally.

Maintaining the proper pH in our body is one of the basic necessities for good health—our lives literally depend on it.  The term pH refers to the amount of acidity in a water-based medium.  Human blood and body fluids are all water-based.  Alkalinity basically means the absence of Hydrogen, or the opposite of acidity. 

The acid/alkaline scale (pH scale) ranges from 0 to 14, with 7 being neutral. A pH less than 7 is acidic; a pH greater than 7 is alkaline.  Our bodies are designed to be slightly alkaline.  Like the Richter scale that measures earthquakes, the pH scale is logarithmic, which means that a pH of 6.4 is ten times more acidic than a pH of 7.4, and a pH of 84 is ten times more alkaline than a pH of 7.4.  Even small changes in pH can cause great damage or great health.



The normal functions of our body create small amounts of acid.  For instance, when we exercise, our muscles create lactic acid. Breathing, cell building, and burning calories to fuel the metabolism are also normal functions of the body that create acid. 

It is critical that the pH of the blood stays between 7.35 and 7.45, and even slight deviations can result in disease or death.  To keep your blood in the ideal range, your body has a number of systems that are adept at neutralizing and eliminating excess acid from your blood.  But sometimes that comes at a great cost to your health in other ways.

A healthy body stores adequate amounts of minerals in our bones, muscles, tissues, and teeth, that can be drawn upon to neutralize the acidity created by normal body functions. These minerals, called the “alkaline reserve”  include calcium, iron, magnesium, manganese, potassium and sodium.  But the minerals in our alkaline reserve are not infinite, and there is a limit to how much acid even a healthy body can cope with effectively.  We need to replace these minerals regularly by eating the foods that contain them. 

To maintain our proper body pH, the majority of our foods should be alkaline forming, and the acid-forming foods should be minimized. The alkaline forming foods contain the minerals that replenish our alkaline reserve.  However, the typical diet of most Americans is the exact opposite.

acid_alkaline balance

Most fruits and vegetables are alkaline forming, whereas meats, grains, most fats, dairy products, and all the junk foods are acid forming. The most acid-forming foods are refined carbohydrates—white sugar and white flour--in addition to sodas (especially diet sodas), artificial sweeteners, alcohol, coffee, and prescription drugs.


Eating too many of the acid-forming foods and not enough of the alkaline-forming ones results in excess acidity, which overwhelms the body’s alkaline reserve. It’s like continuing to draw money out of a dwindling savings account, without replacing it.


acidosis cycleThe alkaline reserve consists mainly of calcium, which is drawn from the bones, tissues, and teeth. When calcium is continually removed from the bones, without adequate replacement, you end up with a calcium deficiency. 


When your alkaline reserve becomes chronically low, your body is less able to neutralize additional acid coming in. As a result, other defense mechanisms are employed to protect your blood and organs from getting overly acidic. This may sound like a good thing, that your body is working hard to keep you alive despite your poor diet, but this is how many health problems begin.

To keep excess acid from entering your vital organs, your body creates fat cells and then quarantines the acid inside them.  These additional fat cells lead to weight gain and obesity. Your body then holds on to this fat as a way to continue protecting the organs. Hence, when your body is acidic, you gain weight that is very difficult to lose. Another place your body stores acid is in your muscles. Acidic muscles lead to low energy, muscle cramps, and chronic fatigue syndrome. Your body may also try to expel acid through the skin, causing hot flashes, strong perspiration, psoriasis and rashes.


Acidic body pH is responsible for arthritis, chronic fatigue, heart disease, strokes gout, high cholesterol, diabetes, cancer, acid reflux, high blood pressure, overweight, and obesity, and many, many more serious health problems.

acid-alkaline-chartYour regular diet will not produce an optimal body pH until you are consuming the appropriate amount of alkalizing foods that offset the acid producing foods you eat.  A properly balanced diet consisting of 80% alkaline forming foods and 20% healthy acid forming foods is recommended. 

That’s right, it’s that simple.  All you have to do is eat more alkaline forming foods than you do acid forming foods, and you are on your way to long-term health. 


In today’s fast paced society, eating an abundance of fruits and veggies may not be very convenience oriented.  It takes time to prepare them, and it takes time to eat them! 


One way to get more green vegetables and fruits is make a green smoothie.  Another way is to include supplements in your diet to help replace the alkaline reserve.


Green superfood drink powders contain highly concentrated carefully dehydrated green plants and vegetables. They can provide the nutritional benefits of the green plants and vegetables that are often lacking in the typical American diet. Green drink powders contain many different alkalizing foods, and the regular consumption of these greens can assist you in achieving and maintaining an alkaline body chemistry.


pH stripTo determine your starting point, you can test the pH of your saliva and urine by using pH test strips. The readings will give a good idea of what the pH of your internal body fluids are.


If your pH tests between 4.5 - 5.75, you are very acidic—your body is 50 to 100 times too acidic.

If your pH tests between 6.0 – 6.5, you are acidic--your body is 5 to 10 times too acidic.

                                   If your pH tests between 6.75 – 7.5, you are optimal—congratulations!


Once you've achieved the optimal pH, you  should continue to test your pH periodically to make sure you're staying in the optimal range.

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Nutritional Advice That Made Sense JohnBogumill

Within eight weeks I went from 215 to 180 pounds. I know that this is a plan for life - and, it is a very good life.Read More


Her Plan Made So Much Sense Kathy Kopack
As a certified personal trainer, I found it embarrassing that I could not lose those extra pounds of middle-age fat.


I Rave About This Plan ColleenPolitiAFTERsmall

I was referred to Dee for treatment of my arthritis by a doctor whose arthritis was helped from following Dee's Plan. *Everyone is unique, so results may vary.Read More


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