Kathy K. Norman - Healthy Living Tips

Purple Onions are Wildly Healthy

7/31/2020

An onion is an ordinary vegetable that adds a powerful extraordinary punch of flavor and nutrition to any recipe. I add onions to soups, stews, casseroles, entrees, slow cooker meals, and other savory dishes. Onions are full of antioxidants that boost the immune system and anti-inflammatory nutrients that reduce inflammation and pain throughout the body.

Studies show that eating strongly flavored onions can reduce the risk of cardiovascular disease and reduce the risk of contracting several types of cancer including colon, breast, and ovarian cancer. Which onions should you choose?Small yellow and purple (sometimes called dark red) onions have more healthy phytonutrients than large sweet mild white onions. The stronger the smell and the more your eyes water when you peel them, the more healthy nutrients the onion contains.

I love purple onions. Cooking them brings out the flavor and releases the healthy nutrients. Sauteing or stir-frying onions preserves more of the nutrition than boiling them. If you are going to consume the liquid in the dish, such as a soup or stew, then boiling them is fine. Since milder white onions have far fewer nutrients, use them sparingly. You may prefer a milder sweet onion when you are going to use it raw on sandwiches or in salads.

I highly recommend Jo Robinson's wonderful book, Eating on the Wild Side, for more information about the wildly wonderful health benefits of onions. The book also explains which fruits and vegetables are the healthiest, shares tips on where to buy the most nutritious produce, has lots of easy recipes, and gives practical advice on the benefits of eating real food.

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Why I Stopped Drinking Soda

10/8/2019

When folks find out I eliminated most processed food from my diet as part of my fibromyalgia recovery plan, they invariably ask, "What should I eliminate first?" That's an excellent question. I consumed things from bottles, boxes, packages and cans for decades without giving a single thought to the toxic chemical ingredients used to make them. It was overwhelming to consider eliminating all processed food in one fell swoop. I knew I would eventually need to change most of my dietary habits, but I started by ditching just one thing: soda.

Depending on what part of the country you live in, you may call it soda, soft drinks, or pop. Here in the south we call every soft drink coke even if it's Dr. Pepper or Mt. Dew. Whatever you call it, here's the 411. Researchers have linked consuming soda to obesity, kidney disease, elevated blood pressure, heart attack, stroke, some types of cancer, asthma, reproductive issues, tooth decay, diabetes, bone weakness, suppressed immune system disorders, and tissue damage on a cellular level. I was especially interested in the fact that drinking soda is linked to suppressed immune system disorders and tissue damage on a cellular level since fibromyalgia is an autoimmune disease that causes damage on a cellular level throughout the body.

I have one simple rule about making smart food choices. If it came from a plant, eat it. If it's made in a plant, don't. Soda is manufactured in an industrial plant from chemical ingredients. It's not a natural food. It was a logical choice for the first processed food to eliminate from my diet.

At first, I thought I would just cut back gradually, but that didn't work for me. So, I quit drinking soda cold turkey. I had horrible withdrawal symptoms for about two weeks including nervousness, anxiety, and an intense craving to grab a can of carbonated chemicals and pop the top. That just confirmed how addictive it is and how bad it was for my health. After two weeks, the withdrawal symptoms abated and I didn't miss it at all. I know several people who have experienced reduced inflammation and reduced pain just from cutting out soda and not doing a single other thing.

What do you drink, instead, when you let the soda go? Tea, coffee, and water are great substitutes. I don't like coffee. (Coffee lovers, please no snarky remarks. I gotta be me.) I've always liked hot tea. I used to just plop a tea bag in a cup of hot water.Now I enjoy trying all kinds of loose leaf organic teas. I had no idea there were so many choices. My current faves are Darjeeling, Irish Breakfast, Nilgiri, Oolong, and Russian Caravan.

Ditching processed food, along with other practical priorities for creating a healthier life, eventually lead to reducing every single one of my fibromyalgia symptoms. I've remained symptom-free for almost seven years. That's a million times more delicious than any processed food I can thing of, including soda.

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Farmer's Markets are Great Places to Find Real Food

8/15/2019

To create a healthier life, I ditched most processed food and started eating lots of real foods full of antioxidants that boost the immune system and anti-inflammatory nutrients that reduce inflammation. If you're wondering where to find the best real food, talk to the produce manager at your favorite supermarket to find out if the store sells local produce, look for organic real food at chains like Whole Food Markets and Earth Fare, and be sure to check out your local farmer's market.

Farmer's markets are a great place to find lots of fresh real food.The food is usually grown locally so it has not been transported over long distances before you buy it. Many farmer's markets offer organically grown produce. You can often speak to the person who planted and harvested the crop to ask questions about the use of pesticides and GMO (genetically modified organism) seeds. Organic farmers are great advocates for eating real food and are frequently willing to discuss their growing methods with you.

Farmer's markets are located in towns large and small around the country. My friendly little hometown of Red Bay, AL has a population of a little over 3000 and we have a farmer's market that's open every Tuesday, Thursday, and Saturday during gardening season.

There is a wonderful farmer's market in Madison, AL, a city of 50,000 people, where we shopped many Saturdays when we lived there. Madison City Farmer's Market

We enjoy traveling in our motorhome. I love to buy fresh fruit and vegetables from local farmer's markets when we are cruising around our beautiful country. We discovered a great one when we were in Kansas City, MO, population 500,000.The historic City Market has been selling fruit and vegetables in approximately the same location in downtown Kansas City since 1857. It was a fun place to visit and to restock our supply of fresh produce. Kansas City Market

So, whether you live in a tiny town or a huge metropolitan area, the chances are that there is a wonderful farmer's market close by where you can stock up on seasonal fresh fruits and vegetables.

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5 Reasons I Ate Toxic Processed Food for Decades (And Why I Finally Quit)

7/9/2019

Research shows that what we eat has a direct effect on our health. For years, I shrugged off this fact as fake news. Processed food is full of chemicals, dyes, preservatives, and artificial ingredients that our bodies were never designed to consume. I didn’t care. This truth had no impact on my lifestyle at all. For decades, I ate whatever I wanted, whenever I wanted, without giving it a single thought.

Then I was diagnosed with fibromyalgia. My symptoms became so severe that I turned into a semi-invalid who rarely left the house. I had severe pain in multiple muscles and joints, frequent bouts of spiking pain in my knees, elbows, and feet, pain that increased with changes in the weather, pain so severe it woke me up at night, constant fatigue, difficulty completing even the simplest tasks of daily living, loss of focus, an inability to concentrate, and feelings of hopelessness.

My health was a train wreck. I desperately wanted to get back on track. I scoured cyberspace looking for ways to feel better. I found at least a gazillion (well, it seemed like that many) articles about the relationship between exposure to chemicals and compromised health. One of the most frequent sources of this exposure is from eating processed food that is manufactured with toxic chemical ingredients and additives.

Folks who eat lots of processed food have an increased risk for developing a host of illnesses including fibromyalgia, arthritis, lupus, Sjogren's syndrome, most autoimmune diseases, heart disease, depression, diabetes, and cancer. Why in the world did I eat this garbage for over half a century? Even after I discovered that packaged cookies, candy, soda, and all manner of food like substances in boxes and bags and cans made me sick, why was it so difficult to ditch processed food? These are my top 5 excuses. What are yours?

Lack of Information. For years, I didn’t know about the dangers of eating processed food full of toxic chemicals. In the past, this information was hard to find. Commercial food manufacturers certainly weren’t telling anybody. Now, the truth is everywhere. I logged online, typed keywords into my search engine, and hundreds of articles about the dangers of eating processed food popped up within seconds. I find new info every day in news reports and on social media. I can’t use being uninformed as an excuse anymore.
Habit. I was used to eating processed food. It seemed simpler to keep on eating it than to change my customary food routine. I drank soda and stuffed my mouth with packaged candy, cookies, and chips because it was what I was used to doing. I liked the taste, the convenience, and the familiarity.
Disbelief. Even after I had the information and read every article and book about the harm processed food causes our bodies, I just didn't want to accept that this could be true. I’d rather think there was some other cause for being so sick. I’d rather get a new prescription, pop a pill, find a new doctor, or hope for a miracle cure. It was hard to believe that I possessed the power to improve my health by changing my lifestyle.
False Sense of Trust. I told myself that if an item was available at my local supermarket or nearest big box store, it must be safe to eat. Nothing could be further from the truth. Giant food corporations have only one motivation for producing processed food products. And it is not our well-being. It is profit. Read the book Salt, Sugar, Fat by Michael Moss for an eye-opening look into the murky world of commercially manufactured food.
Unwillingness to Change. Even after I knew the truth and believed the truth, it took a while to decide to change my lifestyle. I didn’t want to give up soda or packaged cookies or convenience foods that come in boxes. I didn’t want to stop eating things I had consumed for years. I didn’t want to completely change the way I eat.

But I finally summoned up the will and the energy and did it. I ditched processed food little by little. I found appropriate real food substitutes for every manufactured food product I eliminated. I learned which real foods have the most nutrients to rev up my immune system, decrease inflammation, decrease pain, and promote health. I made other lifestyle changes, too. It took me a year to completely overhaul my lifestyle so that I could create a healthier reality.

I’m so glad I did. I have been symptom free from the horrible pain and severe chronic fatigue of fibromyalgia for over 7 years. I am no longer a semi-invalid. I spend my days traveling, writing, camping, playing with my grandchildren, and living each moment filled with joy and gratitude.

What about you? Will you make excuses like I did for years? I hope you decide to make lifestyle changes instead. I hope you won’t let processed food full of toxic ingredients rob you of your potential to live a healthy life that is full of hope, promise, and possibilities.

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10 Awesome Almond Recipes

4/2/2019

One of my main strategies for improving my fibromyalgia symptoms and creating a healthier life is to make smart choices about what I eat. I ditched processed food that is manufactured with toxic chemical ingredients. Instead, I choose real foods that are brimming with antioxidants and anti-inflammatory nutrients. Almonds are one of my favorite real foods. They are loaded with antioxidants and are a great source of Vitamin E, Vitamin B2, manganese, copper and other nutrients. I eat raw unsalted almonds with no additives by the handful for a snack, sprinkle them over yogurt, add chopped almonds to muffin batter, and use them in entrees and side dishes. Here are ten delicious recipes that use this nutritious and versatile little nut.

These entrees ramp up the crunch factor.
Almond Crusted Chicken Fingers
Almond and Lemon Crusted Fish with Spinach

If you crave vegan, try these scrumptious burgers.
Lentil and Almond Burgers

Side dishes that add a touch of pizzazz.
Wild Rice with Shiitakes and Toasted Almonds
Green Beans with Goat Cheese,Tomatoes, and Almonds

A colorful salad that goes with any menu.
Strawberry Spinach and Almond Salad

Two delicious desserts.
Raspberry Almond Coffee Cake
Chocolate Brownie Almond Pie

Snacks that blend the power due of honey and almonds.
Almond Honey Power Bars
Honey Glazed Almonds

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Nontoxic Tile Floor Cleaner with Just 4 Ingredients

3/11/2019

Creating a chemical-free life is a core strategy of my healthy living plan. I switched from toxic household cleaners to brands with safer ingredients. I make a lot of cleaners myself. It's one of the practical priorities that helped me recover from fibromyalgia. I know. I know. Fibro is considered an incurable chronic illness. Nevertheless, I persisted, and I recovered anyway.

I have quarry tile floors in my foyer, kitchen, sunroom, and den. I love the natural swirly look of the tile and the feel of walking across smooth stones on a creek bed. I don't love that the floors need heavy-duty cleaning because this area gets a lot of foot traffic.I experimented with various combinations of ingredients and the one I settled on keeps my floors cleaner than any commercial product I have ever used. And it contains just four ingredients: water, white vinegar, liquid soap, and baking soda.

Buy an inexpensive one gallon pitcher with a lid. Fill it half full with warm water. Add 1 Tbs of mild nontoxic liquid dish detergent or Castille liquid soap and 1/2 c baking soda and stir. Add 1/2 c of plain white vinegar. Fizz alert: foaming will occur! I put my pitcher in the laundry room sink while I'm making this so if it bubbles over, no problem. When the foaming subsides,slowly add more warm water to finish filling the pitcher. Stir as you add the rest of the water. Use your favorite mop and just pour a little of the solution on the floor and mop away. My mop has a pump sprayer, a reservoir to add the cleaning solution, and a micro fiber cleaning pad that can be tossed in the washing machine after each use.It is easy to fill the mop reservoir with the solution since my pitcher has a handy pouring spout. .

After you mop the floor with this solution, go over the floor again with a clean damp mop using plain water.Your floors will be sparkling clean and fresh. Sit back and enjoy the view.

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Ginger Tea Recipe

2/25/2019

I eat a lot of foods with anti-inflammatory nutrients. Research scientists have differing opinions on what causes the severe muscle and joint pain associated with fibromyalgia, but they all agree that widespread inflammation is a significant factor. Reducing the inflammation reduces the pain.

I created this recipe for ginger tea because every ingredient is loaded with anti-inflammatory nutrients: tea, gingerroot, lime, cinnamon, and organic honey. When my fibromyalgia pain was still excruciatingly severe, I drank at least three cups a day. Chronic inflammation is a culprit in a whole lot of illnesses including fibromyalgia, almost all autoimmune diseases, and some types of cancer. Even though my fibro symptoms have resolved, I still drink a cup of ginger tea every morning with breakfast to reduce inflammation and stay healthy.

Ginger Tea Recipe

Peel a one to two-inch slice of fresh ginger root.
Use a microplane grater to finely grate 1 to 2 tablespoons of the fresh ginger. Freshly grated ginger is quite spicy. You may want to use 1 teaspoon rather than 1 to 2 tablespoons and gradually increase the amount of ginger a little bit each day until you get used to the taste of freshly grated ginger. If you love spicy flavors and adore ginger, use the larger amount from the get go.

You can make ginger tea in any mug with any type of tea bag or you can use an infuser tea mug and loose-leaf organic tea. Choose your favorite black or green tea.

If you use a regular mug and tea bag, put the grated ginger into the mug.
Add 1 to 2 teaspoons of raw local honey.
Add the juice from one slice of lime or lemon.
Add 1/4 teaspoon of ground cinnamon.
Wait for the teakettle to whistle.
Fill the mug half full with boiling water.
Stir briskly to thoroughly mix the ingredients and dissolve the ginger.
Add a single serving size tea bag of your favorite black or green tea.
Add hot water to finish filling up the mug.
Steep the tea for 4-8 minutes depending on how strong you like your tea.
Remove the tea bag and enjoy

I prefer making ginger tea using loose-leaf organic tea in an infuser mug that has an inner removable strainer. If you use an infuser mug, follow these steps.
Put the grated ginger and your favorite loose-leaf organic tea into the infuser.
Add a slice of lime or lemon.
Wait for the teakettle to whistle and add hot boiling water.
Steep the tea for 4-8 minutes, depending on how strong you like your tea.
Remove the inner infuser liner and add the honey and cinnamon.
Stir and enjoy.

You can find loose leaf organic tea at health food stores and organic grocery chains like Earth Fare and Whole Foods Market. It is also available in some supermarkets and big box stores. Infuser mugs can be purchased at kitchen specialty stores and tea shops. If you'd rather shop online, check out this infuser mug available at amazon.com in a rainbow of colors Infuser Tea Mug

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Fibromyalgia Recovery is a Puzzle I Finally Solved

2/17/2019

I didn't know what on earth was wrong with me. I had a growing list of weird symptoms: severe pain in multiple muscles and joints, debilitating fatigue, muddle-headed thinking, dizziness, nausea, numbness and tingling on the left side of my body, insomnia, and depression. It was almost a relief when the doctor said I had fibromyalgia. I wasn't bonkers. I had a real disease with a real name. The rest of his news wasn't quite as cheering. Fibromyalgia is a chronic illness. An estimated six to ten million people in our country have fibromyalgia. There's no definitive cure.

No cure? So much for the whole sense of relief thing. I spent the next year feeling sorry for myself while I struggled with severe pain and the other horrible symptoms of this illness. Eventually, I got so sick and tired of constantly being sick and tired that I dragged myself out of the recliner, staggered to the study to retrieve the laptop, and propped up on the couch to roam through cyberspace searching for clues. I was too stubborn to let the teeny tiny fact that fibromyalgia has no known cure dampen my determination to find something that could help me feel better.

It was like trying to work a 2000 piece jigsaw puzzle without the box top. I had no idea what the finished picture would look like.

I found pieces to the puzzle all over the place.

Inflammation increases pain levels.
Exposure to toxic chemicals increases inflammation.
There are toxic chemicals in tons of household products,
The cosmetics and cleaning products I used were unsafe.
There are toxic ingredients in processed food.
Real food with anti-inflammatory nutrients decreases pain.
Real food with antioxidants boosts the immune system.

I had to make numerous adjustments to my daily routine before all the pieces of the puzzle came together to create a picture of healing and restored health. It was worth it. The lifestyle changes I made truly changed my life. My symptoms improved with every change I made until one cold and sunny winter morning I woke up without a single remaining fibromyalgia symptom.

I created practical priorities for healthy living that helped me move away from chronic illness back to well-being. My top three strategies were to make three specific lifestyle changes.

I got toxic chemicals out of my home.
I stopped eating processed food manufactured with toxic ingredients.
I eat lots of real food full of antioxidants that boost the immune system and anti-inflammatory nutrients that promote healing.

If you are currently healthy, these strategies can help you stay that way, If you have fibromyalgia or another chronic illness, hold on to hope. You can get better. I did. I have been symptom free for seven years, two months, and eleven days.

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Chicken Fajita Rice Fiesta Recipe

2/2/2019

Super Bowl Sunday is tomorrow. Even if you don’t like football, the party food alone is reason enough to celebrate. This Chicken Fajita Rice Fiesta recipe is just the ticket for game day (or any day when you crave something spicy.) And it won’t block your goal if you are committed to eating real food this year. You don’t need to measure anything. The operative amount you need for throwing this deliciousness together quickly is “some.”

Put some rice in a rice cooker and switch it on to cook while you create the rest of the fiesta feast.

Coarsely chop some vegetables. Choose from green, red, orange, or yellow bell peppers, onions, garlic, white button mushrooms, baby portabellas, and any other veggies you like.

Slice some cooked chicken into bite sized pieces.

Rummage through your spice collection and pick a few: turmeric, cayenne pepper, chili powder, garlic salt, cumin, cilantro, black pepper, sea salt. Chop up a few handfuls of fresh herbs if you have them. Grab a bottle from your spice rack if you don’t

Peel and slice an avocado or two - or three, whatever

Grab a bag of tortilla chips that contains only three ingredients: corn, oil, salt.

Buy a jar of organic salsa, or at least a brand that isn’t full of chemicals and preservatives.

Arrange possible toppings: black olives, grated cheese, sour cream, jalapeños, and poblanos on a pretty plate.

Cook the vegetables and chicken. It will only take about ten minutes. Pour a few tablespoons of olive oil into a large skillet or wok. Crank up the heat to high. When the oil starts to sizzle, toss in the vegetables. Cook and stir for five minutes. Add the cooked sliced chicken. Sprinkle spices over the top to taste. Stir everything until well mixed. Cook and stir for three more minutes. It’s done!

To assemble your fiesta plate:
Put a scoop of cooked rice in the middle of the plate.
Add a spoonful of the cooked vegetables and chicken mixture.
Pour on some salsa.
Pile on your favorite toppings.
Arrange some tortilla chips and avocado on the side.
Dig into the spicy goodness. Olé!

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6 Things to Do to Prevent Spreading the Flu

2/5/2018

I know from personal experience that this year's flu outbreak is particularly severe. I was busy for several days cleaning up the debris at my house after a fun holiday visit with my extended family so I wasn't around crowds until Sunday, January 14th when I went to church, out to eat, and ran by the store to pick up a few things on the way home. Monday morning, I woke up with fever, headache, sore throat, nausea, all over body aches, cough, and shortness of breath that rapidly worsened during the next 24 hours. Obviously, someone had shared a full viral load of germs with me when I was out and about the previous day. I had the flu. I was so sick that I stayed in bed for a week. By the second week, I was able to stagger into the den and collapse into my recliner. During week three I finally ditched my PJs, got dressed, and did a few things around the house.

Yesterday, I started week four and I still don't have my normal energy level back; but I finally feel well enough to write about this year's version of influenza. Here's what you need to know.

The flu this year is extremely infectious and sneaky. Folks are contagious a full day before they show any symptoms and can remain contagious for over a week after the symptoms improve. So, flu is spreading rapidly everywhere groups of people congregate. The incubation period for coming down with the flu after exposure is usually one to four days.

The strains of flu not covered by this year's flu vaccine are especially severe. Reports are coming in from every state that people across every age group from pediatric patients to senior adults have died from flu related complications.

If you get the flu, there are six things you can do while you are sick.

Don't discount how serious this illness is. Your doctor can do a simple test to verify whether or not you have the flu. People die each year from flu related complications.
Drink lots of water. It is the best way to keep from getting dehydrated. You can drink other beverages too but tea and soft drinks will not hydrate as well as water. If you drink something that contains caffeine, it decreases the ability of your body to absorb liquid. If hot tea or cold ginger ale make you feel better, by all means have some. Just be sure to drink plenty of water too.
Eat whatever you can tolerate to stay nourished. Your immune system needs liquid and food to function at optimum capacity for kicking out the flu germs. If you experience intestinal symptoms such as nausea and diarrhea, start with easily digestible foods like applesauce, bananas, toast, and rice. Add other foods as you begin to feel better.
Tylenol (acetaminophen) and Advil (ibuprofen) may help control aches and fever but there is no cure for the flu. Take them only in the recommended amounts listed on the container. Call your physician's office to verify they are appropriate for you to take in conjunction with your routine medications.
Stay at home and rest while you are sick. Take care of yourself, and give your body sufficient time to recover.
Isolate yourself from the rest of your family, as much as possible, to keep from spreading the germs to them.

There are six things you can do prevent the flu from spreading to you and your family.

If you have the flu, do not go to work, school, church, sports events until your symptoms are completely gone. Even after your fever resolves, if you still have other symptoms like cough, runny nose, and sore throat, you are likely still contagious.
Practice correct coughing and sneezing technique. Do not cover your mouth with your hand. Instead, cough or sneeze into your bent arm at the elbow. If you do sneeze or cough into a tissue or your hands, wash your hands immediately and clean everything you touch with vinegar and water in a spray bottle. Homemade All-Purpose Cleaner
Do not go to the doctor's office for routine checkups during flu season. The waiting room will likely be full of coughing, feverish flu patients.
Do not visit hospital emergency rooms unless you have life-threatening symptoms like shortness of breath, chest pain, uncontrolled hemorrhaging, or a head injury.
Do not visit friends who are hospitalized with something other than the flu because you will pass by lots of rooms filled with patients who do have it.
Wear a mask and wash your hands frequently if you are the caregiver for someone who has the flu.

The flu season typically lasts until March, so there are still two more months to go this year. In addition, the flu usually peaks and then the number of cases gradually decreases. This year's flu has shown no signs either of peaking or decreasing. It is still lurking around out there and may hang around even longer than usual this year. Some epidemiologists warn that there are indications that in the near future flu season may last all year.

One simple thing we can all do to protect ourselves and others from this dangerous virus is to get a flu shot once a year. The vaccine manufacturing process starts the year before each flu season based on the patterns of previous years. Some years the vaccine will be right on target and other years it won’t. Even in those years when the vaccine is not an exact match for every type of flu going around that year, the flu shot can still provide complete protection from some strains and minimize the symptoms from others. I have taken a flu shot every year since they have been available and this is the first year that I have caught the flu.

I hope none of you get the flu. But if you do, take care of yourself and do what you can to keep from spreading it to others. Here's to staying healthy, not only during flu season, but all year long!

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