Wednesday Wellness~

Wednesday Wellness
The Power Of Greens~
Eat a few or eat a lot…you will reap great benefits either way.
Most all “experts” agree that eating lots of green vegetables and fruits will lessen our chances in a big way of avoiding heart disease and many types of cancer…maybe all.
Dark leafy greens are a direct -delivery system for vitamins, minerals, and other crucial nutrients we get only from plants.
The big key to harnessing all those nutrients is how fresh the ingredients are when eaten…if we are blessed to be gardeners/farmers, straight from the soil to the table is perfection…
If…one is dependent on the outside market , know this…all good nutrients began to fade the moment they are harvested from the mother plant….if not cooked/consumed within at least twenty four
hours…sadly, they are void of any benefits worthy of note.
So…check your area within a radius you can work with…buy as fresh as you can find…work out a deal with a farmer to buy a large amount…take that home, pre-cook and freeze…you now have the next best thing …quick frozen retains all the nutrients of fresh if frozen with a few hours of harvest.
My research finds that Swiss chard, kale, turnip greens, Purple cabbage, spinach, and romaine lettuce delivers the best nutritional punch per serving.
When combined with colorful peppers, fruits and onions…anything else can only be lagniappe ! (a little extra)

The Olive Oil Scam~

Apparently, even 70% of olive oil sold in the U.S. stores is fake, as they have been cut with cheaper, inferior oils like canola and sunflower oil! This is similar to the 2008 practice in Italy. This meant seizure for 85 oil farms that mixed some percentage chlorophyll with sunflower and canola to the olive oil.

The oil was mixed, colored, perfumed and flavored too, and these things made the Australian government investigate their oils. The results were awful. After that, not one brand named extra virgin olive oil got the 2012 certificate of approval.

 These scams made the University of California to study 124 imported brands of extra virgin olive oil and discovered that more than 70% of the samples did not pass the test.


Carapelli, Mezzetta, Pompeian, Mazola, Primadonna, Colavita, SassoAntica, BadiaStar, Whole Foods, Felippo, Berio, Safeway, Coricelli, Bertolli.


LuceroOlive Oil Scam

McEvoy Ranch Organic

Corto Olive


Bariani Olive Oil

California Olive Ranch



Cobram Estate

Olea Estates

Kirkland Organic


Additionally, you can also test the olive oil you have at home. You should put the bottle in the fridge for half an hour, and if it starts to solidify, it means that the oil is pure, as it contains a large amount of monounsaturated fat.

On the other hand, if it does not solidify, it is fake. Yet, just to be sure, look for official governmental seals of approval on the label, like “Australian Extra Virgin Certified” and “California Olive Oil Council Certified Extra Virgin.”

We really hope you find this article helpful and don’t forget to share it with your friends and family. Thank You.



Turmeric…best known and used in alternative circles to avoid or manage depression.

Turmeric restores neurotransmitter levels.

A blood purifier…



Healing of wounds and damaged skin tissue…

The root of Turmeric is used as replacement for Saffron, which is much more expensive.

The yellow in curry powders…and some yellow rice.

A good product should contain at least a 95% standardized curcumin..

A 1000 mg daily dose and No additional ingredients.

1/2 tsp of Turmeric powder in 3/4 cups of milk has been known to help with parasites, diarrhea, and sluggish digestion.

Turmeric powder mixed with a little chickpea flour and water speeds the healing of cuts and wounds.

Warning… since Turmeric is used as a potent dye…beware …it will stain your skin and your hair and your mouth/teeth…so be cautious. It will wash and/or wear off after a few hours or days~

Disclaimer….Offered only as a suggestion and recap of my own use and that of others known to me. If you have serious medical issues…refer to your choice of health/wellness practitioner. 

Drinking Water

Consequences of drinking cold water

Iced water shrinks the blood vessels in the digestive tract. The digestive system becomes restricted and there is no hydration.

Your body spends energy to regulate the temperature after you drink cold water, so the digestive tract has no energy to digest the food and absorb the nutrients. Water loss also happens.

Excess mucus is created inside of the body when drinking iced water after eating. This affects the proper function of the immune system and the chances of catching a cold or some other illness increase.

Drinking cold water and other beverages while eating or after eating can make you fat. The body has no ability to digest the unnecessary fats so they remain in the body.

Even though some people believe that cold water promotes the function of the digestive tract and it can burn more calories, this is not true. Our digestive system should work as easy as possible. We should not overload it with work.

Warm water benefits

Here are the benefits of drinking room temperature water or even warmer water:

>Faster hydration
>Digestion enhancement since there is a stimulation of the digestive enzymes
>Easier food break down
>Improved movement through the bowels (drink a mix of warm water and lemon in the morning)
>Purification of the blood
>Improvement of the natural detoxification through the lymphatic system, skin and kidneys

You will notice the benefits of drinking warm water when you get used to it. Even the sugar cravings may disappear.

How Sweet It Is…


Sugar. Baked inside a gooey-chewy, chocolate chip cookie, in your fruit-on-the-bottom yogurt, or hidden in seemingly healthy salad dressing, it’s in our lives for the long-haul.

At 15 calories per teaspoon, it’s easy to over indulge—especially when sugar hides in so many foods and drinks. If you’re counting calories or limiting carbs these natural sugar substitutes will satisfy your sweet tooth while providing additional nutritional value.

1. Coconut Palm Sugar

Coconut palm sugar is made from the sap extracted from coconut trees then boiled and dehydrated into fine sugar crystals. It has the appearance and taste of brown sugar. Coconut palm sugar has the same amount of carbs and calories as regular sugar (sorry, no way around that), but because of the refining process, the sap retains several of its key vitamins including Potassium, Zinc, and Vitamin C; making coconut palm sugar a more nutrient-rich option than the empty calories of white sugar.

You can use coconut palm sugar in just about anything. It’s a good substitute when baking, and tastes amazing in cookies, sweet breads, and pies.

2. Agave Syrup

Agave syrup comes from the agave plant, a succulent related to the yucca. Agave’s been harvested for centuries. Its syrup has a low-glycemic index, which means it won’t cause a sharp spike in your body’s blood sugar levels.

Agave can be substituted for sugar in most recipes. It’s exceptionally sweet, so you won’t need as much to achieve to same level of sweetness as you would with sugar. In recipes, substitute about 1/3 of a cup of agave syrup for every one cup of sugar. It also goes well in tea and coffee—and, you’ll only need a small drop.

3. Raw Honey

To achieve its beautiful, Winnie the Pooh-approved golden radiance and smooth texture, most honey is processed. Nutritionally, it’s not much different than regular sugar.

Raw honey hasn’t been pasteurized and maintains a variety of health benefits including antioxidants, immune support, and phytonutrients.

Raw honey is raw for a reason—it loses many of its health benefits when heated. While raw honey is deliciously perfectly on toast, pita chips, or as an accompaniment on a cheese platter, it’s not ideal for baking with or sweetening hot tea.

4. Pureed Dates

Dates are sticky and sweet—a perfect swap for sugar. Dates are a whole food, so they’re full of nutrients including iron, phosphorus, copper, and manganese. They’re also full of fiber, meaning your body will absorb the sugar more slowly—so no blood sugar spike. Dates are the perfect all-natural sugar substitution for feeling good about eating sweets.

To make a pureed date paste: Add one cup of pitted Medjool dates (or substitute any other type of date) to 1/4 cup of hot water. Blend in a food processor until a thick paste forms. Add more water if necessary for a smoother paste. Use date paste like you’d use honey or any other sweet spread. Oh! And it’s paleo-friendly, perfect for baked goods.

5. Stevia

Zero calories and all-natural. Seems too good to be true, right? Stevia, a plant native to South America, has been cultivated for centuries for its sweet flavor and medicinal properties. It’s much sweeter than sugar, so when replacing it you don’t need nearly as much. In fact, for every one cup of sugar, the stevia equivalent is approximately one teaspoon of liquid or powder extract.

Replacing stevia with sugar requires some finagling. Because you don’t need as much, when used for baking you’ll need a bulking agent—like eggs, applesauce, or plant protein powder—to give your recipe volume. Until you’re really comfortable with this substitution process, try following a specific recipe instead of doing it on the fly.

Whether you’ve got a hankering for a late-night snack or want to sweeten your morning coffee, if you’re trying to limit your sugar intake, make those choices healthier with one of these natural sugar substitutes. Of course this is on top of already balancing your blood sugars with our amazing Pink Drink!

Benefits of Red Cabbage~

Vitamin A

If you add a cup of chopped green cabbage to your diet, you’ll get 3 percent of your daily value of vitamin A. But if you opt for a cup of chopped red cabbage, you’ll add 19 percent of your daily value of vitamin A to your diet for. Vitamin A is an essential nutrient that helps maintain your teeth, skeletal tissue, skin and mucous membranes.

red cabbageVitamin C

Vitamin C is a necessary vitamin that your body needs to promote new tissue growth. Your body uses vitamin C to repair wounds and to keep your bones, cartilage and teeth healthy. Both red and green cabbage are good sources of vitamin C, but you’ll get a super boost from adding red cabbage to your diet. While a cup of chopped green cabbage contains 47 percent of your daily value of vitamin C, eating a cup of chopped red cabbage will get you 84 percent of your daily value.


Vegetables aren’t the best sources of iron, but cabbage does offer a small amount of this essential mineral. Eating a cup of shredded green cabbage will add 2 percent of your daily value of iron to your diet, while a cup of shredded red cabbage contains 3 percent. Your body needs iron to keep your red blood cells functioning properly, carrying oxygen to all of your cells. If you don’t get enough iron in your diet, you could suffer from anemia, which can lead to fatigue.


Red cabbage boasts an extra nutrient not found in green cabbage. Anthocyanins are the antioxidants that give red cabbage its purple color. These flavonoids are known for their health-boosting benefits including cancer-fighting and memory improvement. Anthocyanins may contribute to healthy weight loss by helping your body release hormones that metabolize fat and suppress your appetite.



What are Capers?

CapersCapers are the un-ripened flower buds of Capparis spinosa, a prickly, perennial plant.

Capers probably originated from dry regions in west or central Asia. Known and used for millennia, capers were mentioned by Dioscorides as being a marketable product of the ancient Greeks. Capers are also mentioned by the Roman scholar, Pliny the Elder.The relationship between capers and human beings can be traced back to the stone age.

Remains of C. spinosa were unearthed in archaeological sites as early as the lower Mesolithic. (Cultural period between paleolithic and Neolithic)

CapersAfter the buds are harvested and dried, the pungent, almost peppery, lemony taste… is brought out by the pickling process in vinegar, brine, salt or wine.

Being a desert plant, the caper bush needs very little water or nutrients.

The earliest known mention of the caper bush is in a Sumerian epic of 2000 BC. … Besides its value as food and medicine, the plant is highly ornamental .

A Seasonal Check-up For Our Eating Habits

Our health is most often a direct result of what we eat, breathe and lavish upon ourselves.

Now please don’t go for the clicker, I’m not going to pound you with what you should be doing… belief is if you don’t like where you are, you will find a better place.

I’m here to guide and help you if you so desire.I hear folks say so often that making changes to a healthier way of eating is too expensive…….well, let me tell you, it is a lot less expensive than the doctor bills and the funeral cost.

Eat HealthyEating and living healthy is so simple and so much fun, once you commit. Granted you have to be willing to cut back (way back) on a few major items in your diet. Those being: refined sugar, bad fats, processed foods and colas. Aim for eating as much home-grown/locally grown foods as possible. Stay away from GM foods (genetically modified) and high fructose corn syrup.

Now just a little hint on how to start. Don’t buy or bake anything with refined sugar for 2 weeks. Instead eat fruit and drink plenty of water. By the end of the second week, your taste for sweets will have changed completely (if you don’t cheat). Once you get the refined sugar out of your system, it will react to it as an invader, you simply will not want it. In some cases it will take longer and some never are able to break the habit (and it is a habit) completely. But at least you can downgrade to a few well made goodies a week, versus sugar laden junk.

When excess salt is removed from our food and we get a taste of the real food underneath, ahh.. the pleasure of eating has only just begun.

Seasoning with herbs and herb blends can help you do that.
The same herbs can take the place of fatty seasonings as well.

I’m well aware that some foods just have to have some flavor from a good type seasoning other than herbs.. My favorites are; olive oil, almond oil, coconut oil, and a good grape-seed oil for high heat cooking.

Please be aware that olive oil turns rancid when it reaches a certain high heat…so it isn’t good for frying. You know, frying isn’t all bad, it’s what you fry in and how you fry that makes the difference.
(When heating oil for frying…never allow it to smoke, if it does, toss it and start over.)
(Never allow the food to sit in excess oil and soak it up.)
(Never re-heat fried foods.)

So, do you agree that the simple changes could put you on the road to a better life with your health.

And if you really think about it, our health is all we have…once that’s gone, everything else really doesn’t matter. You can’t have a joyful, fun filled, satisfying life if you’re unhealthy.

Once you start and discover the good side……it will become a passion, and that is worth having!

Please feel free to ask questions or make donations of your own ideas. I’m a very receptive lady to others opinions.
I may not always like or use them, but I will take them and consider them carefully.


Summer’s Best~


Simple greenery is one of my favorite Table-scapes for the summer.

Rosemary is also one of my favorite herbs for the summer usage…as you see-makes a lovey table piece, a small jar filled with the heady stems on the kitchen just speaks “home.”

How many households doesn’t look to the grill for easy and delicious summer foods. Vegetables on the grill is my best loved way of eating and serving them…squash, tomatoes, peppers, eggplant, potatoes, and white corn…any and all take to the grilling like a June-bug on the rosemary.

Soak a few sprigs in clean water and toss onto the veggies or meat( rosemary, not the Junebug )…keep the rosemary soaked to impart the full flavor.

Good and good for us…


Bea Rigsby Kunz
32 Old Petersburg Pike
Petersburg, TN 37144

Fresh rosemary for sale…as well as basil, fennel, oregano, peppermint, stevia, sage, tarragon, and thyme .