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  • Food For Thought Improving Your Mental Health

     

    By Karen Masterson Koch, CN, President of Aloe Life

    People take their brain health for granted until a major behavior or thinking issue arises at work, school
    or play. The brain controls every thought, mood and movement, including all growth and development
    from infancy through every stage of life. The brain must function properly to support healthier thoughts
    and actions, and that starts with whole foods.
    Several studies over the years have shown that eating healthy foods rewards children with longer
    attention spans, better cognition and higher test scores.
    Adversely, bad behaviors are linked to allergies that are triggered by too much inflammatory or junk
    food consumption; high salt, sugar and trans-fat diets. A nutritionally unbalanced diet can cause a
    myriad of mental and behavioral issues. Cane sugar consumption alone has steadily risen over the years
    at approximately 200 pounds per person, yearly. This parallels the rise of all diseases, including mental
    illness.
    The U.S. has a growing population with many types of mental and behavioral challenges, but only 1 in 4
    adults and 1 in 6 teens and younger children receive treatment. Sadly, suicides from chronic depression
    are up 25% from the past 20 years, rising above fatal traffic accident statistics.(1) Additionally, 1 in 7
    children ages 2 – 8 have Attention Deficit Hyperactivity Disorder (ADHD) and slow development from
    Autism Spectrum Disorder (ASD).(2)
    Cognitive Function and Behavior
    We tend to blame age or personality for under-performance, whether in a child or an adult, but it’s the
    right combination of nutrients that supports optimal mind and body function. I recall a young cashier
    who repeatedly forgot how to run the cash register. When asked if he ate breakfast, he responded, “I
    never do!” This is a prime example of the effects of nutrient deficiency.
    If you think of yourself or others as a “slow learner,” or experience confusion, depression or have health
    or behavior problems, start by thinking about what was eaten that day for nourishment. Sometimes it is
    not just what you eat, but what you don’t eat or digest properly, that robs the brain of wellness and
    performance. (3)
    Some excellent news for all people, including underachievers, special needs individuals and folks
    wanting to take more preventative measures with their health, is that nourishing foods and key
    supplements can help improve your mental health – just give it at least 45 days to test drive healthier
    choices!
    7 Key Brain Health Factors (4)
    Daily Nutrition and Digestion – Eat a variety of quality proteins, vegetables, fruits. Avoid inflammatory

    foods, such as sugars and starches, and shop organic as much as possible. Always read the labels!
    Hydration – Body size matters! Approximately 1 ounce of water per pound of body weight, plus critical
    electrolytes, is required from foods and beverages. The average adult needs 2 – 3 quarts of water daily.
    Exercise – Challenging the brain and body with daily movement and thinking exercises for 30 – 45
    minutes a day can be beneficial for stress reduction and mood improvement.
    Limit Allergens and Junk Foods – Some of the most common inflammatory offenders are cane sugar,
    cow’s milk, gluten, oats, whole grains and grain fibers, molds (on foods including nuts), ice cream, pizza,
    gelatin capsules, trans-fats and food high in vegetable oils, such as fried foods and margarine.
    Brain Supplements –
    • Whole Leaf Aloe Vera concentrate
    • Essential fatty acids (omegas 3, 6, 9, as well as DHA and EPA)
    • Daily greens supplements (avoid if taking blood thinners)
    • B-Complex with B12
    • COQ-10 enzyme
    • Amino acids
    • Vitamin E, C and A, plus minerals like zinc and magnesium
    • Trace minerals
    Daily Detox and Cleansing – Raw celery, carrots, apples and beets support regularity. Popular
    detoxification supplements include fiber, pre- and probiotics, liquid silver, and concentrated greens.
    Avoid Toxins and Environmental Poisons – Lead, mercury, synthetic fragrances, non-stick pans (Teflon),
    and herbicides/pesticides all include common carcinogens and nerve poisons that negatively affect
    healthy brain function.
    Choose greater health today!
    Karen Masterson Koch is a certified nutritionist and the President of Aloe Life. She is also a health
    researcher, educator, and the author of Beyond Gluten Intolerance. For more information visit
    AloeLife.com.
    1) 2017, National Institute of Health (NIH)
    2) 2015, Center for Disease Control (CDC)
    3) 1991, BIOMARKERS, Tuft’s University, Fireside, New York, NY.
    4) 2012, Beyond Gluten Intolerance – GI S (1), Masterson, K.A., Isbn-13:978-0-
    692-01650-3, Santee, CA.

  • Gluten Free Chocolate Zucchini Muffins

    muffin chocolate

    Gluten Free Chocolate Zucchini Muffins

    2 Med Zucchini (1 C shredded)

    1 C all natural Almond Butter

    2 Eggs

    1/4 C Milk (Cow or Unsweetened Almond)

    1 Tsp Vanilla Extract

    1/4 C Unsweetend Cocoa Powder

    1/4 C Lakanto Classic Monk Fruit Sweetener (or Coconut)

    1/2 Tsp Kosher Salt

    1/2 Tsp Baking Soda

    2 Tbs Coconut Flour

    1/4 C Chocolate Chips

     

    Preheat oven to 350 Degrees F.

    Grease a 12 Cup muffin pan and set aside.

    Shred the Zucchini. Place the shredded zucchini in the center of a clean dish towel and squeeze out as much water as you can. In a large Bowl combine the almond butter, eggs, milk, and vanilla extract. Mix well. Add the cocoa powder, sugar, salt, baking soda and flour. Mix again and fold in the shredded zucchini.

    Divide the batter evenly amongst the muffin cups. Top each with 4-5 chocolate chips.

    Bake for 20 minutes or until cooked through.

    Recipe by Dani Spies!

     

  • Paleo,Gluten and Dairy Free Banana Bread

    Homemade Banana Nut Bread Cut into Slices

    The Banana Bread is Delicious and has a surprisingly good texture considering there is no flour! This is truly a guilt free treat any time of the day!

     

    3 large eggs

    3 large very ripe bananas, 1.5 cups well mashed

    1 Tablespoon Vanilla Extract

    2 Tablespoons Honey

    2 Cups Blanched Finely Ground Almond Flour

    1 Tablespoon Ground Cinnamon

    1/4 Tsp Coarse Kosher Salt or Pink Himalayan Salt

    1 Tsp Baking Soda

    Instructions

    Preheat oven to 350 Degrees. Mix ingredients well. Grease Loaf Pan or Muffin Tin and divide Batter evenly. Bake about 30 min until well browned and poke with a fork so it comes out clean.

    Another variation is to reduce honey to 1 TBS and add 1/4 C Coconut Oil and 1/4 Cup Chocolate Chips.

    Recipe from cleananddelicious.com

     

  • Keto Friendly Italian Sausage Soup

    This soup has amazing flavor! We all love this soup because it is hearty and delicious and very low in carbs!

    Hungarian stew or lecho with paprika and meat.

    Keto Friendly Italian Sausage Soup

    1 TBS Avocado Oil

    1 Pound of Italian Sausages

    6 Cups of Chicken Broth

    3 Celery Stocks, Diced

    1/2 Cup Onion, Diced

    2 Large Cloves of Garlic, minced

    2 Cups of Cauliflower Florets, cut into 1/2 inch pieces

    1 Cup of Zucchini, Diced

    1 Red Bell Pepper, Diced

    1 Tsp Minced Fresh Rosemary

    1 Tsp Minced Fresh Sage

    1 Tsp Minced Fresh Thyme

    Note if using Dry Spices cut the amounts in half!

    1/2 Tsp of Salt

    1/2 Tsp Pepper

    1/2 Cup of Marinara Sauce

    1 Bay Leaf

    Peel Sausages from casings and brown in Stockpot with oil. Remove sausage from pot and set aside in another bowl. Add 1/4 Cup of broth to pot and scrape the bottom to deglaze. Add the celery, onions, and garlic and cook stirring frequently for about 5 minutes. Add the cauliflower, zucchini, bell pepper, herbs, salt, and pepper. Cook stirring, for another 3 minutes. Add the remaining broth, pizza sauce, and bay leaf. Simmer over medium heat for 8 minutes. Add the cooked sausage and simmer for another 10 minutes. Remove and discard the bay leaf.

     

     

     

     

     

  • Cauliflower Mac and Cheese

     

    37773905 - casserole with cauliflower, chicken and cheese in a ceramic pot

    This delicious side dish doesn't last long at my house. Its Keto Friendly and its hard to believe you are eating Cauliflower with all the creamy cheesy goodness!!!

    Cauliflower Mac and Cheese

    4 TBS Butter

    1 1/4 Cups Half n Half or Heavy Cream

    18 oz of Cauliflower Rice mostly thawed or Fresh Cauliflower chopped and steamed

    2 cups of Shredded Cheese divided, any yellow cheese or combination like Mexican Blend

    Salt and pepper and garlic powder to taste.

    Preheat oven to 375 degrees Farenheit.
    In a saucepan melt butter and whisk in cream. Add 1 1/2 cups of cheese and whisk until combined. Add salt and pepper and garlic powder to taste. Remove from heat. Transfer to a baking dish and add in the cauliflower and sprinkle it with the remaining 1/2 cup of cheese.

    Bake for 15 min or until its brown and bubbly. Remove from oven and let cool slightly before serving.

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