Important nutrients: we may not get enough

By Cat, Jan 14, 2021

The following information is from an email I received from Ocean Robbins. He opens his discussion with the following:

“A predominantly plant-based diet can be a nutrient powerhouse. Filling your plate with a wide array of nutrients can help protect you against illnesses like cancer, heart disease, type 2 diabetes, obesity, dementia, and many other health issues.

But even the healthiest plant-based diets — and non-plant-based diets, for that matter — are often missing a few key nutrients. Nutrients that your brain and body need in order to thrive.”

See below for his list of nutrients that are hard to get enough from foods – especially for vegans –  and why they are important.

See also:  1. Diet and Health Menu; 2. Vitamins: Intro; 3. Minerals (About); 4. About Fats, an Introduction; 5. Omega-3 fatty acids DHA and EPA Continue reading

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BioSil and PectaSol-C Modified Citrus Pectin for heavy metal detox

By Cat, originally Feb 2019; moved and updated here, Jan 2021

I’ve moved this from my original article Detox from Heavy Metals, because I plan to try this in the new year (2021), and will likely add to it.  It is originally from Wellness Mama (1), which I have transcribed in its entirety as a 6-page pdf: HowDetoxHeavyMetals-WellnessMama (pdf). The article provides details on how to take these supplements. See also Travis Wade Fitness article (2), which includes info on dosing.

This method also requires two natural supplements:

  • BioSil to mobilize the toxic metals, and  BioSil is a form of silicon found in foods such as brown rice, rolled oats, soybeans, onions, pumpkins, carrots, cabbage, cucumbers, and alfalfa (4). See iHerb code NFS-39186 or 39183 (120 or 60 caps),  or Amazon (ASIN B004KU8H56); take 1 capsule/day (7); about $50 for 120 capsules (120 days at recommended detox dosage); 
  • PectaSol-C to bind (chelate) and eliminate the heavy metals (from EcoNugenics, to bind and eliminate): see iHerb code ECN-00012 or Amazon (ASIN B00YJJDTPG). It is a natural product from the pith of citrus fruit peels (5).

Wellness Mama (1) warns: “This is a two-part recommendation; don’t take one without the other.” This is because one ‘mobilizes’ the heavy metals (pulls them out of the tissue where they hide); and the other ‘binds and eliminates’ them.” Unfortunately, she doesn’t provide the order in which these should be taken, but as for chlorella/cilantro combo, take the one that binds and eliminates first (PectaSol-C), and the one that mobilizes them second (BioSil).

You must take both supplements for an effective detox. If you only do the first (the mobilizer), the metals will circulate through your blood causing even more harm. If you only do the second (the binder), the metals will not be available to bind and eliminate. 

She recommends the following brands and dosage (but you can certainly use other respected brands):

  • BioSil (from Natural Factors (4), to mobilize): see iHerb code NFS-39186 or 39183 (120 or 60 caps),  or Amazon (ASIN B004KU8H56); take 1 capsule/day (7); about $50 for 120 capsules (120 days at recommended detox dosage);
  • PectaSol-C (from EcoNugenics (5), to bind and eliminate): see iHerb code ECN-00012 or Amazon (ASIN B00YJJDTPG); take 5 grams or more/day (7); about $42 for 150g or $97 for 454g (30/90 days respectively, at recommended detox dosage). Note: it doesn’t bind essential minerals (see below).

It may also be helpful to take butyric acid (Tributrin, Butyrex or Butyrate; see Mercola’s protocol (6) cited in my article Chlorella & Cilantro Heavy Metal Detox Protocols). I take ButyCaps, which is a natural form of tributrin.


  1. Wellness Mama:
  2. Travis Wade Fitness:  (Travis reposted the article 1/12/21 using same url as original post) 
  7. About Zeta-aid:

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Posted on by Cat; updated 12/24/20 because original was broken

By Cat, Sept 2007 (Photo, right, from Wikimedia Commons)

Lutefisk, cooked

 This is a staple for my annual Christmas Eve dinner, but for me, lutefisk season begins earlier in the fall, on the Saturday closest to Armistice Day (Nov 11), in the basement of Bethany Lutheran Church, Bigfork MT, for their annual Lutefisk dinner. The original founders of the church were of Norwegian, Swedish and Danish stock, so the dinner includes Norwegian-style lutefisk, Swedish meatballs, and Danish ham, along with plenty of side dishes, condiments, and Scandinavian cookies.

My friend Terry calls this dish “Ludicrous,” in jest.  And if you ever had this back in the 50s, you probably thought it was ludicrous too.  But ancient Norwegian methods have been revived for some brands (as opposed to Minnesota brands that use real lye – sodium hydroxide – for the curing brine).  The name means “lye fish” in Norwegian and Swedish.

See also: 1. Mustard Cream Sauce2. Lefse 3. Cat’s Christmas Menu and Preparation Schedule Continue reading

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Butternut Squash Soup with Apple and Pecans

Butternut squash

By Catherine Haug, Dec 4, 2020; image, right, from Wikimedia CommonsBy Catherine Haug, Dec 4, 2020

I’m getting quite a collection of squash soup recipes, but this one sounds just too good to pass up. Especially because it uses Honeycrisp (or Gala) apples, and I have a Honeycrisp tree. And my favorite nuts: pecans!

See also: 1. Soups & Stocks Menu Continue reading

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Squash and Leek Soup, with Smoked Salmon

Butternut squash

By Cat, Nov 2020 (photo, right, from Wikimedia Commons)

In fall/winter, I love to make hot soups, and squash soup is one of my favs. I just found this one today in our local Daily Inter Lake newspaper (originally from the Chicago Tribune). The original uses sweeter-types of squash such as honey-nut, butternut or pumpkin, with leeks, sweet onion, garlic, red chili pepper, chicken or other broth/stock, heavy cream, and accented with smoked turkey. I’m not a big fan of turkey, but I like the idea of some kind of smoked meat; the first that came to mind is smoked salmon.

I tested the recipe 11/13/20, and declared it delicious (see testing near bottom of page). I really think using smoked salmon instead of smoked turkey was an excellent choice. Several of my friends sampled it and thought it delicious too, especially with the smoked salmon.

See also: 1. Soups and Stocks; 2. Winter Squash (About) 3. Winter Squash: How to Tell When It’s Ripe; 4. Hot- or Cold-Smoked Salmon (About) 5. Herbs and Spices (About) Menu Continue reading

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Herbs & Spices: Curries, v3

Cat’s spice rack

By Cat, Dec 8, 2017, a redo of Aug 2007 posting  (Photo, right, by Cat; photo below from Wikimedia Commons) 

NOTE: This posting is a redo to fix an error. See also the redo for “Blends.”

“Curry” gets its name from the curry tree, native to India and Sri Lanka. It can be used alone, or more typically mixed with other spices. In India, these mixes are ground right before using, to provide maximum health and flavor benefits, as the spices used in curries have amazing anti-inflammatory (e.g., turmeric) and anti-oxidant activity (e.g., cinnamon, garlic and rosemary). see GreenMedInfo articles (24) for more on this.

Curry leaves & fruits

For ground spices, I highly recommend grinding your own for each recipe, because they lose much of their anti-inflammatory and anti-oxidant activity with time, once they are ground. This practice is dominant in East-Indian kitchens; I use my Revel electric spice grinder (made in India), as in photo, below, from Amazon.

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Salmon and White Wine

By Cat, August 5, 2020 (Photo, right, from Wikimedia Commons)

Chinook Salmon

Chinook Salmon

I was intrigued by a White Wine-Poached Salmon recipe by Linda Gassenheimer in today’s Daily Inter Lake (originally from the Tribune News Service (1)). When I searched the internet for the recipe, the first one that came up was “Salmon gets fresh flavor from lemon, garlic,” which is served with pasta (from the Tribune News Service on Jan 20, 2017).

The White Wine-Poached Salmon recipe came up as a recipe originally from her book, Delicious One-Pot Dishes, and reprinted by the Tribune News Service: Diabetes Quick Fix.

So I include my adaptation of both her recipes, here since they both include salmon and white wine. I’ve not yet tested either recipe.

Continue reading

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Grilled Chicken with Gochujang Glaze

BBQ Chicken on Grill

by Catherine Haug, August 2020 (image, right, from Wikimedia Commons)

Gochujang Glazed Grilled Chicken recipe in our local Daily Inter Lake newspaper (originally from the LA Times (2)) got my attention because of the gorgeous photo that looks like it was grilled with BBQ Sauce (similar to the photo, right), and because I’d never heard of gochujang sauce and was intrigued.

I am not familiar with gochujang sauce; All Recipes (3) refers to it as “Korean chile paste;” Yummly (4) refers to it as “red pepper paste.”

I also found the introductory information that accompanied the recipe (2) helpful, and I highly recommend reading that before giving it a try. However, that info does not include brining the chicken; instead, “you season the chicken [pieces] all over with salt and pepper, then turn to evenly coat in the marinade, while massaging the mix into the meat. Let stand while the grill heats, turning occasionally.

I’ve not yet tested this glazed chicken, nor gochujang sauce recipe. When I do test it, I will brine it before marinating and grilling the chicken pieces. Brining helps the meat to retain moisture, especially for breast meat. Of course, you can skip that and simply salt the chicken as in the original recipe, but it may lose some of its moisture.

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Plum-Glazed Duck Breasts

Wild Muscovy Duck

By Cat, July 2020 (Photo, right, from Wikimedia Commons)

I finally found a frozen duck breast at my local grocer and just had to buy it; now I get to decide what recipe to use. I love duck with any kind of fruit sauce, so I’ve decided to give this recipe a try, since I LOVE plums.

It uses plum preserves, and of course, it’s best to make your own (for the healthiest ingredients). I’ve chosen a recipe from Epicurious (5) that makes about 1½ cups preserves (from 1 lb dried plums); it is quick and simple, and the end product can be frozen rather than canned.

I’ve included my test recipe for the plum preserves (using dried plums/prunes) below the duck recipe. If I like the results, I may move the full  recipe to its own page.

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Notes on Alzheimer’s, dementia and other neurodegenerative diseases; Nutrition: Supplements

By Cat, 2019 and ongoing

Initially, the bulk of the information on this page was from Lee Euler of Awakening From Alzheimer’s, via email. I’ve since added other items not from Lee; if the item doesn’t list a different source, it is from Lee’s email.

The original post, Nutrition: Foods and Supplements, was getting too long, so I’ve broken it down into two separate posts: Foods  and Supplements (this posting).  I may also need to divide each of them again, as each is still too long.

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