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Welcome to Blueprint 8 Insider, your newest ally in the journey towards optimal health and wellness!

This Week’s Live Cooking Show on YouTube

I'll be hosting a weekly cooking show on my YouTube channel! 🎉 Every Sunday at 5 PM CST, we'll dive into delicious and nutritious recipes that you can easily make at home. This Sunday, I’ll be making hummus and pita chips! Make sure to subscribe, hit the notification bell, and join me this Sunday at 5 PM CST. ❤️

See you there! Click here to join the waiting room on YouTube.

The Benefits of Homemade Sourdough

Sourdough has been a staple in kitchens for centuries, and for good. Unlike commercial breads made with fast-rising yeast, sourdough relies on a natural fermentation process that not only gives it a distinct tangy flavor but also offers numerous health benefits.

1. Improved Digestion: The natural fermentation process of sourdough breaks down gluten and phytic acid, making it easier for your body to digest. This is especially beneficial for those with mild gluten sensitivities or digestive issues.

2. Better Nutrient Absorption: The lactic acid bacteria in sourdough enhance the bioavailability of minerals like magnesium, zinc, and iron. This means that when you eat sourdough, your body can absorb more of these essential nutrients compared to regular bread.

3. Lower Glycemic Index: Sourdough bread has a lower glycemic index than most other breads, which helps prevent spikes in blood sugar. This makes it a great option for those managing their blood sugar levels.

4. Rich in Probiotics: The fermentation process creates beneficial bacteria that support a healthy gut. While not all of these probiotics survive baking, the prebiotic fibers in sourdough still feed the good bacteria in your gut, promoting overall gut health.

5. Fewer Preservatives: Homemade sourdough is free from the preservatives and additives often found in store-bought breads. By making it at home, you can control exactly what goes into your bread, ensuring a purer, cleaner product.

Making sourdough at home might seem daunting, but the rewards are well worth the effort. Not only do you get a delicious loaf of bread, but you also contribute to your overall health and wellness by avoiding processed ingredients and embracing a natural, time-honored method of baking.

The Truth About Natural Flavors

When you see "natural flavors" listed on a product label, it may seem like a healthier alternative to artificial flavors. However, the term "natural" can be misleading. Natural flavors are often derived from plant or animal sources, but that doesn't mean they are as wholesome as they sound.

What Are Natural Flavors? Natural flavors are created by extracting compounds from natural sources like fruits, vegetables, herbs, and even meat. These compounds are then modified and processed to create a concentrated flavor that can be added to foods. While the source may be natural, the final product is often far from it.

The Manufacturing Process The process of creating natural flavors involves chemicals, solvents, and additives to extract, stabilize, and enhance the flavors. This means that even though the original source is natural, the final product can contain numerous synthetic ingredients. In fact, the FDA allows over 100 chemicals to be used in the production of natural flavors.

Not Always Healthier Natural flavors are designed to make processed foods taste better, often masking the lack of real, nutritious ingredients. Consuming foods with natural flavors can lead to overconsumption and make it harder to transition to whole, unprocessed foods. The additives and processing agents used can also pose health risks for some individuals, particularly those with allergies or sensitivities.

Better Alternatives When possible, opt for whole, natural ingredients that don’t require flavor enhancement. For example, choose fresh herbs, spices, or real fruit in place of flavored products. Reading labels carefully and choosing products that are free from unnecessary additives, including natural flavors, is a step toward a cleaner, more authentic diet.

The Dangers of Cured Meats

Cured meats, such as deli meats, hotdogs, and bacon, are common in many households. However, they come with significant health risks, particularly due to the presence of nitrates and nitrites, which are often used as preservatives and to enhance color and flavor.

What Are Nitrates and Nitrites? Nitrates and nitrites are chemical compounds added to cured meats to prevent bacterial growth and give the meat its characteristic pink color. While nitrates naturally occur in some vegetables like spinach and beets, the nitrates in cured meats can convert to harmful nitrosamines during cooking or digestion, which are linked to cancer.

Increased Cancer Risk The World Health Organization has classified processed meats as a Group 1 carcinogen, which means there is strong evidence that they can cause cancer in humans. Regular consumption of cured meats has been associated with an increased risk of colorectal cancer, stomach cancer, and even pancreatic cancer.

Heart Health Concerns Cured meats are also high in sodium and saturated fats, which can contribute to high blood pressure, heart disease, and stroke. The combination of nitrates, nitrites, and unhealthy fats makes cured meats particularly harmful to cardiovascular health.

Better Alternatives If you love the taste of cured meats but want to avoid the risks, consider making your own versions at home using fresh, high-quality meats without the use of harmful preservatives. You can also opt for nitrate-free or uncured options available in stores, though it's important to read labels carefully to ensure you're making the best choice for your health.

Making conscious choices about the types of meat you consume can have a lasting impact on your overall well-being. Reducing or eliminating cured meats from your diet is a proactive step toward a healthier future.

Homemade Pasta Dough Recipe

Ingredients:

• 2 cups freshly ground soft spring wheat flour

• 3 large eggs

• A pinch of sea salt

• 1 tablespoon olive oil (optional)

Instructions:

1. Prepare the flour: Sift the freshly ground soft spring wheat flour onto a clean work surface, creating a mound. Make a well in the center of the flour.

2. Add the eggs: Crack the eggs into the well and sprinkle the sea salt on top. If using, add the olive oil for a slightly smoother dough.

3. Mix the dough: Gently whisk the eggs with a fork, slowly incorporating the flour from the edges of the well. Continue mixing until the dough starts to come together.

4. Knead the dough: Once the dough begins to form, use your hands to knead it. Work the dough for about 8-10 minutes until it becomes smooth and elastic. If the dough feels too sticky, lightly dust it with additional flour. If it feels too dry, add a few drops of water.

5. Rest the dough: Wrap the dough in plastic wrap or cover it with a clean towel and let it rest for at least 30 minutes at room temperature. This allows the gluten to relax, making it easier to roll out.

6. Roll out the dough: After resting, divide the dough into manageable portions. Using a rolling pin or pasta machine, roll the dough out to your desired thickness, depending on the type of pasta you want to make (thicker for tagliatelle, thinner for spaghetti or fettuccine).

7. Cut and shape: Once rolled out, cut the dough into your preferred pasta shape. You can hand-cut it or use a pasta cutter.

8. Cook the pasta: Bring a large pot of salted water to a boil. Cook the fresh pasta for 2-3 minutes or until al dente. Fresh pasta cooks quickly, so keep an eye on it!

9. Serve: Drain the pasta and serve immediately with your favorite sauce.

Enjoy the fresh, wholesome taste of this homemade pasta, crafted from the finest ingredients and perfect for any authentic Italian dish!

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Warm regards,

Christina Nicci

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