What can you do when you're stuck in the car with a toddler screaming "I'm hungry!" ?? Any parent knows how important it is to have snacks at the ready. But with all the options out there, how do you find good snacks? Clean meat sticks like Archer or Chomps are great as the protein will tie them over longer! However, for those "better" swaps, I've also included some sweeter fruit based snacks as well. What would you add to this list?? Pure Organic Fruit Bars (Walmart) Fruit Crisps (walmart) Solely Mango Gummies (Target) Bear Fruit Strips (Target, HEB) Archer Mini Beef Sticks (Walmart, Costco, Target, HEB) Simple Mills Peanut Butter Cookies (Kroger, HEB) Perfect Mini Protein Bars, contains some dairy, (Target) Larabar Fruit and Nut Bars (Walmart, Kroger, HEB, Target) Simple Mills Cheddar Puffs (Target, HEB, Walmart)

1. Ginkgo Biloba Extracted from one of the oldest species of tree in the world, ginkgo is a nutritional supplement that has been used as traditional herbal medicine in China for hundreds of years. Derived from the leaves of the Ginkgo biloba tree, some of which are believed to be more than 2,500 years old, ginkgo is available as a tea, capsule, tablet, or tincture and has gained acclaim for a wide array of health benefits. Ginkgo leaves contain natural flavonoids imbued with antioxidants that are believed to improve eye health by boosting circulation and protecting against damaging free radicals. Studies have shown that ginkgo may help reduce the risk of age-related macular degeneration and may be useful in the treatment of peripheral vascular disease. Ginkgo has been shown to increase ocular blood flow, suggesting it may be effective in treating glaucoma and other eye diseases. Adding this potent supplement to your regimen may provide an added layer of protection against age-related memory loss and heart disease. Ginkgo is generally well-tolerated but does have some contraindications and should not be combined with other drugs. The maximum recommended dose for ginkgo extract is 240 milligrams (mg) a day. 2. Goji Berry Another traditional Chinese medicine relevant to modern lifestyles is goji berries. This nutrient-dense superfood contains all eight essential amino acids and a healthy dose of protein, which is unusual for a fruit. Goji berries are also unusually good for eye health. A 2017 study found that a low dose of goji berry extract (250-350 mg per kilogram (kg) of body weight) helped ameliorate the symptoms of dry eye disease. Researchers attributed these actions to increased antioxidant and plasma zeaxanthin levels, a common carotenoid associated with a significantly reduced risk of age-related maculopathy and cataract. Maculopathy is any disease of the macula, the part of the eye associated with accurate vision. Cataract is the clouding of the eye associated with aging that blurs vision and reduces sensitivity to light, and may be positively affected by proper nutrition.

How many of these did you eat this week? • Liver • Kidney • Heart • Bone marrow • Spleen For 99.9% of people... the answer is ZERO. Because people are eating more calories than ever, yet starving for actual nutrients. Just look at beef liver – a single ounce contains more vitamin A than 10 cups of carrots. And it's in the retinol form your body can actually use, not the plant beta-carotene that converts at rates as low as 3% in many people. The answer lies in what we're MISSING, not what we're adding. Our ancestors didn't obsess over nutrition labels… But they instinctively ate in a way that provided complete nourishment – consuming the WHOLE animal, especially the nutrient-dense organs. These organs contain unique compounds that often don't exist in meaningful amounts in muscle meat or plants. For example, beef heart contains 30-40 times more CoQ10 than muscle meat – a critical compound for cellular energy production that naturally declines as we age. No plant food contains meaningful amounts of this vital nutrient. Organs aren't a fad.

A recent study published in the Journal of Medicinal Food has shed light on the potential of certain common foods to lower inflammation and reduce mortality risk. The study, led by researchers from the University of South Florida and the University of Memphis, analyzed data from the Multi-Ethnic Study of Atherosclerosis (MESA) to identify specific foods associated with chronic inflammation and mortality. The researchers selected three plant-based and three animal-based food categories from the MESA study based on their perceived availability in the Western diet. The plant-based categories included avocado, greens, and broccoli, while the animal-based categories were ham, sausage, and eggs. The study assessed several inflammatory markers, including interleukin-6 (IL-6), fibrinogen antigen, C-reactive protein, D-Dimer, interleukin-2, matrix metalloproteinase-3, necrosis factor-a soluble receptors, oxidized LDL (oxLDL), and total homocysteine. The primary outcome was the multivariable association of foods and inflammatory markers with all-cause mortality. All inflammatory markers, except oxLDL, were found to be associated with mortality in univariate analysis, with the largest effect seen with IL-6 and D-dimer. Notably, the category of broccoli, which included broccoli, cabbage, cauliflower, brussels sprouts, sauerkraut, and kimchee had the most consistent association in univariate analyses with lower inflammation and lower mortality odds. Chronic inflammation has been linked to various health conditions, including cardiovascular disease, diabetes, and certain types of cancer. The findings of this study suggest that dietary interventions, particularly those involving cruciferous vegetables, may play a crucial role in reducing inflammation and improving overall health outcomes.

In 2022, researchers with Thailand's Princess Srisavangavadhana College of Medicine put cabbage leaves' effectiveness for osteoarthritis (OA) to the test against a cooling gel pad or diclofenac gel. One group used a cooling gel pad for 20 minutes once a day, while another group used diclofenac gel four times a day. The third group applied a cabbage leaf for one hour daily. After four weeks, both the cabbage leaf group and the cooling gel pad group had significant improvements in pain as well as Oxford Knee Score, which measures pain and function in the knee. Outcomes were similar for the cooling pad and cabbage leaf groups, and outperformed diclofenac gel. According to the team: "Their therapeutic effectiveness was better than that of diclofenac gel … our cabbage leaf therapy demonstrated substantial pain reduction in patients with knee OA with no side effects. Furthermore, our cabbage leaf therapy is an easily accessible and safe option with a low economic burden in terms of hospital expenses for patients with OA undergoing costly treatments with substantial clinically associated side effects and adverse events." Previous research has also found cabbage leaf wraps to be more effective for knee osteoarthritis than usual care. In one study, women who applied cabbage leaf wraps for four weeks reported significantly less pain than those who received usual care. The researchers noted, "Although it is more convenient to use a cooling gel pad to treat OA knee, it is more beneficial to use cabbage leaf in some areas, especially rural areas where it is an inexpensive home remedy to relieve knee pain." Further, the cabbage leaf resulted in no side effects, while diclofenac gel can cause burning, itching and redness, along with headaches, eye pain, skin ulcers, chest pain and other adverse effects. Cabbages leaves are also useful for relieving pain, engorgement and hardness that can occur during breastfeeding. One systematic review found cold cabbage leaves may work better than routine care for breast pain and breast hardness, while room temperature cabbage leaves may relieve breast engorgement better than a hot water bag.