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By Amanda Gia Johnson

The key to staying as healthy as possible is lowered inflammation, healthy weight maintenance, and not being overrun by negative stress and depression. The following foods have the key elements to accomplish those goals and also improve the quality of life.

Anti-Inflammatory Foods

Inflammation in the body is defined as experiencing disturbed function. Disturbed function in the body leads to disease and diminishes quality of life. If the inflammation or improper function can be prevented, diseases can be cut off at the pass and avoided altogether.

1. Tart Cherry

Cherries are full of unique anthocyanins and other compounds that naturally mediate the inflammation in the body. These and some other deeply colored berries, fruits, and vegetables contain nutrients that combat inflammation. While all cherries pack an anti-inflammatory punch, tart cherries contain higher levels of the flavonoid anthocyanin.

2. Cruciferous Vegetables

Your mom was right to make you eat your Brussels sprouts! Cabbage, bok choy, Brussels sprouts, and cauliflower reign supreme with cutting down inflammation. There is a clear cut difference between inflammation levels in individuals who consume cruciferous vegetables regularly as opposed to those who do not.

3. Legumes

Chronic inflammation is one of the leading causes of cancer. Legumes, most specifically lentils, are the superheroes of cancer prevention. They have an abundance of phytochemicals, vitamins, and minerals. One of the most important nutrients of all legumes is dietary fiber. The presence of fiber in all legumes is one of the essential nutrients to combat inflammation.

4. Green Tomatoes

Not to be eaten raw due to toxic compounds, cooked green tomatoes are vitamin and mineral dense. These nutrients ward off cell degeneration which occurs with time and sedentary lifestyles. They are great post workout foods because the active, valuable compound tomatidine is a muscle builder. Muscle atrophy occurs naturally with aging. Cooked green tomatoes’ tomatidine works against that process extending your life.

Healthy Weight Maintenance

One of the keys to maintaining a healthy weight is eating nutrient dense foods that will keep you fuller for longer periods of time. Protein and inflammation fighting fiber are the nutrients that have many health benefits and will keep hunger pangs at bay. Swapping out high saturated fats for healthy unsaturated fats will also help with maintaining a healthy weight.

5. Olive & Olive Oil

This antioxidant super food fights and prevents cancer, heart disease, high blood pressure, diabetes, arthritis, and the list goes on. It combats obesity despite its high caloric content. Instead of butter and margarine which lack nutrients, use olive oil which is rich in phenolic antioxidants. These antioxidants are also found in honey, the majority of legumes, berries, cruciferous veggies, green tea, onions, chocolate, red wine, among others. These antioxidants combat inflammation as well. The monounsaturated fat content in olives and olive oil has been found to enhance the body’s breakdown of stored fat equaling weight loss!

6. Whole Grains like Quinoa, Freekah and Teff

With these exotic whole grains, your palette and your hunger will be satisfied. Along with being high in hunger fighting protein, these grains are known for controlling and preventing diseases such as diabetes, certain colorectal cancers, and macular degeneration. You’ll live longer and will be able to see which is a bonus! Replacing wheat with freekah and teff will give you immediate benefits. Substituting rice with quinoa is a smart move. These grains are clear examples that all carbs are not bad

7. Wild Caught Alaskan Salmon

This omega-3 fatty acid rich fish also is high in protein and other beneficial amino acids. Any protein that provides good fats and is low in bad fats is an ideal staple to any diet.

Mood Boosters

Depression is caused by imbalances in brain chemicals especially serotonin and dopamine. There are various triggers such as substance abuse, emotional trauma, vitamin deficiency, and physical diseases that can negatively impact this balance. Strategically including the following foods to your diet will increase key brain chemicals that boost your mood and thwarts the imbalances that cause the doldrums that shorten lifespan and make it unbearable to boot.

8. Shell Fish

Vitamin B12 and zinc are immediate mood boosters and are found in most shellfish such as clams and oysters. Vitamin B12 is used by the brain to make dopamine and serotonin which are the “happy” chemicals. Zinc is present in brain cells and helps create new brain cells.

9. Walnuts

Walnuts are a Super Food that provides alpha-linolenic acid (ALA) which is necessary for proper levels of dopamine and serotonin. Proper levels of ALA also prevent inflammation.

10. Coffee (in moderation)

Caffeine sometimes has a bad reputation, but that is when used in excess. Coffee has beneficial health effects, but as it pertains to mood, caffeine stimulates the production of dopamine and serotonin.

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Predator-Proofing Your Chicken Coop

Homesteading is a lot of fun and a lot of work. Aside from daily chores, homesteading also comes with the headaches of keeping your chickens alive and well. The biggest culprit? Predators. Chicken raising comes with its fair share of heartache, particularly if you have foxes, possums, and wildcats in your midst.

While there’s no such thing as being 100% predator-proof, you can take steps to protect your flock. Here are my favorite predator-proofing measures. Add yours in the comments!

No chicken wire

I know it’s called chicken wire, but it’s not the best option to protect your chickens. It’s designed to keep chickens in, but it doesn’t keep predators out. Opt for stronger hardware cloth instead. Use it anywhere you would normally use chicken wire, like the sides of the coop or windows.

Elevate

Digging animals are a huge threat to grounded coops. It can cost a little more, but elevating your coop is an easier way to dig-proof. If you’d like to keep your coop on the ground, bury hardware cloth two feet below the surface. Sure, it’s extra work, but it can be the difference between having chickens and having a lot of feathers. For extra dig-proofing, design your coop to have solid floors. It’s much harder to dig through wood than dirt!

Lock it up

Always bring your chickens inside the coop before nightfall. They should be locked up safely from sunset to sunrise every day to protect against predators. Remember to choose a complex lock for your coop, too. Raccoons are very cunning critters and have been known to open simple hatch-based locks.

Have guards

Hens aren’t known for their fighting skills. However, other farm animals can defend your ladies. Roosters are a bit of a handful, but if you can tolerate them, they will protect your chickens. In fact, roosters are known to herd the hens to a safe area and sacrifice themselves protecting the flock. If you don’t want the work of keeping a rooster, guard dogs can also keep your hens safe in the event of a predator invasion.

Motion activated lights

Nighttime predators despise light. To deter predators from pestering your hens, install bright LED motion-activated lights.

The bottom line

Homesteaders are no strangers to heartbreak. However, you should take every precaution possible to prevent tragedy from befalling your chickens. Use these tips to strengthen your hens’ home and protect against pesky predators.


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