Fresh Food Storage Guide

Fresh Food Storage Guide

Fresh Food Storage Guide

On The Counter

Unripe Pears
Hard Squash


Store counter items loose and away from sunlight, heat,and moisture.

In The Pantry

A bowl of garlic sitting on a counter top.
A brown bowl of onions sitting on a brown table.
Bowl of nuts
Bowl of nuts and nut butter
Nuts Butters
Potatoes on a table falling out of a bag
Bowl of rice on a brown wooden table.
Bottle of olive oil on a brown table
Olive Oil


Extend the shelf life of nuts by keeping them in the fridge or freezer.

The Fridge

Leeks on a brown cutting board.
Basket of zucchini on a brown table.
Basket of cucumbers on a brown table.
A carton and basket of eggs on a brown table.
A basket of pomegranates on a brown table.
Tipped over basket of mushrooms on a brown table.
Mushrooms (In paper bag)
A brown basket of peppers on a brown table.
3 glass containers of milk sitting on a cutting board.
White glass bowl of raw Brussel sprouts sitting on a white table.
Brussel Sprouts
Fresh cilantro plant sitting on a brown table.
Cilantro (In a jar)
Fresh celery sitting on a brown cutting board being chopped.
Broccoli sprouts sitting in a brown basket.
Fresh Fennel sitting on a brown cutting board.
A brown bowl of carrots sitting on a brown table.
Raw cauliflower sitting on a white counter top.
Fresh cabbage on a brown table.
Fresh radish sitting on a brown table.
A basket of fresh beets sitting on a brown table.
A basket of fresh kale on a countertop.


Don’t store dairy items like milk or eggs in the fridge door, since this part of the fridge does not stay cold enough.

Always refrigerate cut or peeled produce.

Keep These Separate!

Onions and potatoes, since the onions will make the potatoes sprout faster.
Fruits and vegetables, since fruits like apples and pears release gases that can make veggies spoil.

7 Nutrients to Help Lower Your Stress Levels

7 Nutrients to Help Lower Your Stress Levels

Lower Stress Levels

Stress is a natural physical and mental reaction to life experiences. Stress can be caused by average daily tasks like being stuck in traffic or arguing with a friend, or serious life events like an automobile accident or cancer diagnosis. Our bodies respond to this stress by releasing hormones that increase your heart and breathing rates and shunts blood to your muscles to help you escape from that stressful event. While this is a phenomenal mechanism we possess, problems arise when our hours and days are filled with these stressful events and our bodies aren’t given the opportunity to restore and rebalance. Over time, continued strain on your body from stress may contribute to serious health problems, such as heart disease, high blood pressure, diabetes, and other illnesses1.

In this article, we’re going to share 7 ways to lower stress levels through nutrition by providing examples of foods and nutrients that are key in supporting your body’s functions in maintaining balance, and therefore, health.

Girl drinking water from a water bottle.


It most likely does not come as a surprise that water is essential for life. Water has many roles within our body including flushing toxins, cushioning bones and joints, hydrating our cells, improving oxygen delivery to cells, and transporting nutrients. Staying properly hydrated is vitally important to maintaining balance and supporting the body through stressful events. As a general rule, the goal is to drink half your body weight in fluid ounces. For example, if you’re a person that weighs 200 pounds you should consume roughly 100 fluid ounces of water per day. Keep in mind, fresh fruits and vegetables also are hydrating, but should not replace drinking hydrating beverages such as water, coconut water, or bone broth.


It is impossible to find a system in the body that does not rely on protein for healthy functioning, as all of our cells require proteins to exist. Hormones, nervous system messaging molecules (neurotransmitters), digestive enzymes, and energy-producing enzymes all depend on protein. Incorporating this macronutrient in your diet is key to supporting your body through stress as it will fuel your system from a cellar level, ensuring your body will return to balance.


The role of choline in the body is complex and is required for a wide range of critical functions2. Choline has been shown to play an important role in brain health and may protect against stress3. Egg yolks are the most concentrated source of choline in the American diet. Other very good sources of choline include shrimp, scallops, cod, collard greens, Brussels sprouts, broccoli, swiss chard, asparagus, and spinach4.


Selenium is required for the proper activity of a group of enzymes that play a key role in the body’s detoxification system and protection against oxidative stress5. Studies have found a connection between severe and continued stressful events and higher biomarkers for oxidative stress6. Incorporating selenium-rich foods will protect the body against oxidative stress and ensure proper detoxification. The best source of selenium is brazil nuts, followed by oysters, clams, liver, and kidney.

Vitamin D

Vitamin D may be one of the most fundamentally important building blocks available to us for creating and sustaining vibrant health. Of its many roles, vitamin D regulates immune function, cell growth, and neuromuscular function. Studies suggest that vitamin D status plays an important role in supporting our bodies through acute stress7. The very best source of vitamin D is the sun, followed by nutrient-dense whole foods like salmon, eggs, and sardines.

Lower stress levels with turmeric


Turmeric has been used for centuries in Ayurvedic and Traditional Chinese Medicine. Prized for its anti-inflammatory and antioxidant properties, recent studies have shown the spice plays an active role in treating various central nervous system disorders as well as offering a protective action against stress8. Turmeric can be utilized either fresh or dried and is easily incorporated into many types of cuisines. A great beverage option that utilizes turmeric is Golden Milk!


Chamomile is one of the most ancient medicinal herbs known to mankind. Chamomile is best known for its wonderful calming action and is used to ease tension and stress, emotional upset, nervousness, and insomnia9. Purchasing the dried, organic flowers in bulk is an easy and affordable way to always have chamomile on hand to be utilized as a tea, compress or a lovely addition to your bath.


  1. 5 Things You Should Know About Stress.” National Institute of Mental Health, U.S. Department of Health and Human Services.
  2. Zeisel, Steven H, and Kerry-Ann da Costa. “Choline: an Essential Nutrient for Public Health.” Nutrition Reviews, U.S. National Library of Medicine, Nov. 2009.
  3. Glenn, Melissa J, et al. “Supplemental Dietary Choline during Development Exerts Antidepressant-like Effects in Adult Female Rats.” Brain Research, U.S. National Library of Medicine, 14 Mar. 2012.
  4. Choline.” The World’s Healthiest Foods.
  5. Selenium.” The World’s Healthiest Foods.
  6. Schiavone, Stefania, et al. “Severe Life Stress and Oxidative Stress in the Brain: from Animal Models to Human Pathology.” Antioxidants & Redox Signaling, Mary Ann Liebert, Inc., 20 Apr. 2013.
  7. Quraishi, Sadeq A, and Carlos A Camargo. “Vitamin D in Acute Stress and Critical Illness.” Current Opinion in Clinical Nutrition and Metabolic Care, U.S. National Library of Medicine, Nov. 2012.
  8. Kulkarni, S K, and A Dhir. “An Overview of Curcumin in Neurological Disorders.” Indian Journal of Pharmaceutical Sciences, Medknow Publications, Mar. 2010.
  9. Justis, Posted ByAngela. “A Family Herb: Chamomile Flower.” Herbal Academy, 25 Jan. 2018.

Safe and Unsafe Cooking Fats

Safe and Unsafe Cooking Fats

Safest for Cooking

Great for frying, baking, broiling, grilling, and roasting

  • Coconut Oil (organic, virgin) – approximately 92% saturated, 6% monounsaturated, and 2% polyunsaturated
  • Lard – approximately 40% saturated, 48% monounsaturated, and 12% polyunsaturated
  • Ghee – approximately 65% saturated, 25% monounsaturated, and 5% polyunsaturated
  • Beef and Lamb Tallow – approximately 52% saturated, 44% unsaturated, and 3% polyunsaturated
  • Red Palm Oil, Palm kernel oil (organic, sustainably harvested virgin) – approximately 86% saturated, 12% monounsaturated, and 2% polyunsaturated

Animal fats should ideally be sourced from organically raised, grass-fed pastured animals.

Tropical vegetable fats in this category should ideally be organic and unrefined in nature.

Ghee oil stored inside a jar
Avocados on a wooden table

Quick stir-frying, light sautéing, and slow/low simmering are appropriate forms of heat for these oils. Again, notice the commonality of these fats. All except sesame oil contain a majority of monounsaturated fatty acids.

  • Olive Oil (unfiltered, domestic) – approximately 14% saturated, 75% monounsaturated, and 9% polyunsaturated
  • Peanut Oil – approximately 18% saturated, 48% monounsaturated, and 34% polyunsaturated
  • Avocado Oil – approximately 12% saturated, 76% monounsaturated, and 12% polyunsaturated
  • Macadamia Nut Oil – approximately 12% saturated, 79% monounsaturated, and 2% polyunsaturated
  • Sesame Oil – approximately 14% saturated, 40% monounsaturated, and 42% polyunsaturated

Unsafe for any kind of Heat Exposure!
DO NOT use for Cooking!

These oils should ALWAYS be extracted via expeller-pressing! Read the label first!

Flax seeds and flax seed oil sitting on a table
  • Flax Oil – approximately 9% saturated, 18% monounsaturated, and 73% polyunsaturated
  • Hemp Oil – approximately 7% saturated, 11% monounsaturated, and 76% polyunsaturated
  • Pine Nut Oil – approximately 8% saturated and 89% polyunsaturated
  • Pumpkin Seed Oil – approximately 20% saturated, 24% monounsaturated, and 55% polyunsaturated
  • Safflower Oil – approximately 7% saturated, 75% monounsaturated, and 12% polyunsaturated
  • Sunflower Oil – approximately 7% saturated, 83% monounsaturated, and 4% polyunsaturated
  • Grapeseed Oil – approximately 9% saturated, 16% monounsaturated, and 69% polyunsaturated

These oils are primarily composed of PUFAs, so should not be heated. If you do wish to consume these oils, do so in small doses. You can find these oils in dark, glass, or thick plastic containers in a refrigerated section of most health food stores. PUFA dominant oils should never be refined or processed, and unfortunately, finding truly unprocessed versions of these oils can be a difficult task. Corn and soybean oils are best avoided due to their genetically modified status and heavy pesticide levels.

Use omega-3 rich oils like flax oil sparingly in homemade condiments such as salad dressings, mayonnaise, freshly prepared smoothies, or lightly drizzled over soups, dips, and hors d’oeuvres.

There are many conflicting opinions about the safety of cooking with grapeseed oil. Like sesame oil, it has a higher smoke point due to its antioxidant content. Regardless, grapeseed oil is very high in PUFA’s and should not be used for cooking.

Unsafe to Consume Under any Circumstances

  • Canola Oil/Rapeseed Oil – approximately 7% saturated, 63% monounsaturated, and 28% polyunsaturated
  • Corn Oil – approximately 12% saturated, 27% monounsaturated, and 54% polyunsaturated
  • Cottonseed Oil – approximately 25% saturated, 17% monounsaturated, and 51% polyunsaturated
  • Soybean/Vegetable Oil – approximately 7% saturated, 75% monounsaturated, and 12% polyunsaturated
  • Vegetable Shortening
  • Partially Hydrogenated Fats/Oils (all)

Don’t Forget About Butter!

Cut up pieces of stick butter on a plate

Finally, we want to reserve a special place for the queen of cooking fats, real butter.

Butter is re-gaining a positive place in nutrition lexicon, and our ancestors prized butter for its life-giving nutrients! Raw, unprocessed butterfat from grass-fed cows has a comprehensive fatty acid profile that protects its consumer from developing imbalances such as hardening of the arteries, calcification of organs, glands and joints (arthritis), and cataracts.

Quality raw butter contains:

  • Omega-3 and Omega-6 fatty acids in small amounts in a healthful ratio.
  • CLA (Conjugated Linoleic) fatty acids to support weight management, muscle growth, and may protect against cancer.
  • Fat soluble vitamins A, D, E, and K to help us absorb and properly assimilate naturally occurring trace minerals also found in raw butter (zinc, selenium, iodine, chromium, manganese, etc,).
  • Butyric fatty acids that may help protect against fungal infections and tumor growth.
  • Arachidonic fatty acids for proper inflammatory and anti-inflammatory responses to heal effectively.

Also, butterfat enhances brain function and increases cell membrane integrity. With all these health benefits, raw organic butter can be a dietary fat consumed each and every day.

Meal Template

Meal Template

Patti McCoy
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Practice good mealtime habits. Eat meals at the table in a relaxed fashion. Do not allow distractions like TV, phone, or email while you are eating. Chew slowly and thoroughly, don’t gulp. Take the time to enjoy the delicious, healthy food you’ve prepared!

Eat three meals a day, starting with a good breakfast. Base each meal around 1 to 2 palm-sized protein sources. Fill the rest of your plate with vegetables. Occasionally add a serving of fruit. Add fat in the following recommended amounts per meal:

  • All oils and cooking fats (olive oil, animal fats, etc.): 1 to 2 thumb-sized portions
  • All butters (ghee, coconut butter, nut butters, etc.): 1 to 2 thumb-sized portions
  • Coconut (shredded or flaked): 1 to 2 open (heaping) handfuls
  • Olives: 1 to 2 open (heaping) handfuls
  • Nuts and Seeds: Up to one closed handful
  • Avocado: 1/2 to 1 avocado
  • Coconut Milk: Between 1/4 and 1/2 of one (14-ounce) can

Make each meal large enough to satisfy you until the next meal – don’t snack, if you can help it. Stop eating a few hours before bed.

How To Get Restful Sleep Every Night

How To Get Restful Sleep Every Night

Hot Herbal Tea

Many herbs can be very sleep-supportive:

  • Chamomile (mild tranquilizer)
  • Valerian (sedative action)
  • Passionflower (improves restlessness)
  • Lavender (deep sleep)
  • Lemon Balm (calming effect)

Remove Electronics

Bright light during the daytime and low light at night are required to entrain circadian rhythm. Avoid blue light as it suppresses melatonin production. You could also purchase blue light blocker glasses to mitigate the affect.

Nighttime Essentail Oils

In general, essential oils can have many different benefits, such as weakening certain viruses and strengthening the immune system to soothing feelings of anxiety. Essential oils can also be a powerful way to help you relax and sleep better, like Lavender.

Create A Sleep Routine

Maintain a consistent bedtime; it helps circadian rhythm. Stop eating 2-3 hours before bed for proper digestion. Wash your face to calm the nervous system and improve your skin. Utilize a sleep app or white noise to calm the brain.


Which Essential Oils Promote Better Sleep?