Why CBD Oil is Hotter Than Jennifer Lawrence

CBD oil is Everywhere!

Mandy Moore is using it to make her feet more comfortable when she wears high heels, it is included in a breakfast dish at a New York City restaurant, the FDA has approved its use in an Epilepsy drug, and Amazon offers 7 pages of CBD oil.  WellAndGood GuestofGuest USAToday

CBD Oil is hot:  the market is growing, the number of states where it is legal is increasing, and it has many health benefits.

1. The CBD industry grew by 40% and hit $367 million in sales in 2017.  TheStreet
2. It is predicted the CBD market will hit $22 Billion by 2022.  RollingStone
3. The number of states where medical or recreational use of CBD oil is legal keeps growing. WebMd
4. Research has shown that CBD oil can provide pain relief, anti-inflammatory properties, treatment for acne, slow progression of Alzheimer's disease, reduce anxiety and depression, and lower high blood pressure.   MedicalNewsToday HealthLine

What is CBD Oil?
CBD oil is Cannabidiol oil which is extracted from the flowers and buds of the marijuana or hemp plant.  It does not produce the marijuana "high" which is caused by the chemical Tetrahydrocannabinol (THC).  Don't get CBD confused with THC, the two are different.  WebMd

Our Body Already Produces Cannabinoids
Our cells produce and use cannabinoids to respond to stress, illness, and injury.  Cannabinoids are part of the Endocannabinoid System in our body.  It helps balance all major body systems ensuring that all systems work together.

Research has shown that small doses of cannabinoids from hemp plants help support the Endocannabinoid System.

Also, consumption of Omega 3 from oily fish or flax and hemp seeds can help support the Endocannabinoid System.    Medium

Unexpected Sodium in Canned Beans

We've been told since we were kids to "Eat your beans.  They are good for you!"   Our parents were right!  Beans are good for you.

Beans are loaded with fiber, folate, potassium and protein.  They can lower "bad" cholesterol levels, protect your bones, promote healthier blood pressure and assist with weight loss.  Beans are also a good source of prebiotics.  MedicalNewsToday,  PhLabs

The American Heart Association recommends that you eat 3 cups of beans per week. GoodHousekeeping

Nutritionally, canned and dry beans are the same.  However, manufacturers add sodium to canned beans to preserve and increase shelf life.  They also add sodium to enhance their flavor.  Canned beans have a lot of sodium!  For example, 1/2 cup of Bush's Black Beans have 490 mg sodium which is 20% of your recommended daily sodium intake.

Bush's Black Bean Fiesta beans have 580 mg in 1/2 cup serving which is 25% of your recommended daily sodium intake.

The American Heart Association recommends no more than 2,300 mg sodium per day.

There are three ways to reduce the sodium:

1. Use dried beans instead of canned beans
2. Purchase low sodium beans 
3. Rinse canned beans 

Dried Beans
Dried beans have less than 10 mg of sodium.  They are easy to prepare as long as you plan ahead. Rinse the beans and soak in a bowl of water overnight.  In the morning, drain the beans and boil for 40 - 60 minutes until tender.

The nutritional value of Pinto, Black and Kidney beans is pretty similar.  Black beans have a little more sodium, iron and magnesium as compared to the other beans.  The table below is based on 1 cup serving.

	Pinto	Black	Kidney
Calories	245	240	225
Sodium (mg)	1.7	6	2
Total Fat (g)	1	0.6	0.9
Dietary Fiber (g)	15	15	11
Protein (g)	15	15	15
Iron*	6%	29%	21%
Magnesium*	7%	22%	18%
B6*	9%	5%	10%

*Percent Daily Values are based on a 2,000 calorie diet. 

Purchase Low Sodium Beans
Bush's Reduced Sodium Dark Red Kidney Beans and Simple Truth Organic Black Beans both have 130 mg sodium in 1/2 cup serving.  However, some reduced sodium beans still have a lot of sodium.    For example, Bush's Reduced Sodium Black Beans have 240mg sodium.  Make sure to read the labels.

Rinse Canned Beans 
If you do not want to use dried beans and can't find low sodium beans in your grocery store you can rinse canned beans to reduce sodium.  Rinsing canned beans after they have been drained reduces the sodium content by 41%. HealthyEating

Rice and Bean Bowls are a nutritious way to add beans to your diet.  Bowls are easy and quick meals to have for dinner.  The trick is to prepare the rice, beans, vegetables and meat ahead of time.  Then when it is time for dinner just mix the ingredients and heat.  You can vary the meals by adding different ingredients and flavors (cheese, soy sauce, salsa, marinara , etc.).  Given below are some other ideas.

1.  Bean Burrito Bowl  ReadySetEat
2.  Red beans and rice Graceful
3.  Spicy Shrimp Burrito Bowls TwoSisters
4.  Instant Pot Chicken Burrito Bowl EasyDinner

3 Ways to Eat Zoodles

Zoodles are made by using a special blade to cut zucchini into spirals. Several years ago the Veggetti Spiralizer was very popular. 

I honestly thought this was another diet fad and didn't believe that cutting up zucchini with a spiralizer was any different than sliced or chopped zucchini.

I was wrong!  

Zucchini noodles have a unique texture, similar to pasta noodles.  They are surprisingly firm and meaty, and have a different consistency than sliced or chopped zucchini.

I am hooked.   It is awesome to find something that tastes good and is healthy.  

A spiralizer can be used to spiralize many vegetables and fruits like zucchini, yellow squash, carrots, potatoes and apples.  It is easy and fast to use.  I recently purchased the OXO Tabletop Spiralizer and it works great!  The blades are really sharp and it can even spiralize hard vegetables like beets and sweet potatoes.

Vegetables are low in fat and calories, do not have cholesterol, and have many nutrients including potassium, dietary fiber, folate, Vitamins A and C.  ChooseMyPlate

Zucchini - Zoodles and Marinara Sauce

I made thin zucchini noodles by using the blade to make smaller spirals.  I cooked the zucchini noodles in a fry pan with olive oil for 5 -7 minutes and added marinara sauce and mozzarella cheese.  They were awesome!  The zucchini noodles take on the flavor of the sauce and have a satisfying texture.   A family member likes to cook them with Soy Sauce or Veri Veri Teriyaki Marinade.

Zucchini has a lot of potassium.  One cup of cooked zucchini gives you more than 15% of your daily requirement.   Zucchini also benefits digestive health and can reduce IBS, ulcer-related symptoms and leaky gut syndrome. Dr. Axe

Red Beets - Refreshing Beet Salad

I used the spiralizer blade to make the larger spirals and boiled the beats for about 30 minutes.  I added bsalamic vinegar, salt, pepper and feta cheese to the refrigerated beets.  The salad was very refreshing.  Be careful when cleaning and spiralizing the beets, the red juice can stain your hands if you do not wash them frequently.   

Beets have a lot of nitrates which can lower blood pressure.  Eating beets may enhance athletic performance by improving oxygen use. HealthLine


Sweet Potatoes - Oven Baked Fries

To make sweet potato fries I used the blade to make the larger spirals.  I sprinkled the spirals with salt and olive oil and baked them at 425 F for 20 - 30 minutes.   I turned them every 10 minutes.  They were crispy and tasted awesome.   I also used the spiralizer to make white potato fries.  I cut thinner spirals using the smaller blade. The white potato fries also turned out crispy.

Sweet potatoes are a good source of Vitamins C and A.  One cup provides 50% of your daily Vitamin C and 400% of your daily Vitamin A requirements.  Both nutrients are important for supporting your immune system, which is especially important during cold and flu season. Health

I highly recommend you try vegetable noodles as a tasty way to add vegetables to your diet. The Inspiralized website has recipes for 23 vegetables and fruits.