10 Tips to Improve Digestion this Thanksgiving + Recipe Suggestions

10 Tips to Improve Digestion this Thanksgiving + Recipe Suggestions

by | Nov 20, 2018 | Energy Practices, Healthy Eating, Recipes

It’s almost Thanksgiving! Which means the start of the holiday eating season. Wouldn’t you love to make it through all the festivities feeling great!? To help you out, I’m sharing 10 tips to help you optimize your digestion so you can feel energetic and bloat-free after your Thanksgiving and other holiday feasts. These tips are based on what I learned as part of the Functional Nutrition Alliance’s Digestive Intensive course.

 

 1. Take a few deep breathes and relax before eating

If you eat in a stressed state, you will certainly end up with a tummy ache. Simply taking a few deep belly breathes prior to starting your meal (and taking time for gratitude – tip #5), you can switch your body from fight or flight mode to rest and digest mode.

 

 2. Take time for gratitude

Before starting your meal, take time to give thanks for your meal. It can simply mean taking a few moments before you eat to pause and reflect on what you have to be grateful for. In doing this you are actually activating the cephalic phase of digestion in which your brain signals saliva to release and gets your digestive fires going.

 

3. Boost stomach acid

If you frequently get heartburn, or experience a lot of belching, gas, fatigue or headaches after meals, this could be due to low stomach acid. Yes, I did just say that heartburn is likely a sign that you have low stomach acid (not too much stomach acid, as people often wrongly think). Therefore, you do not want to take antacids, but instead you want to gently boost stomach acid. Try adding fresh lemon juice to your water throughout the day prior to the Thanksgiving feast, or add one tablespoon of raw fermented apple cider vinegar (Braggs is the brand I use) to a glass of water in the morning and/or 20-30 minutes before your meal.

 

4. Increase your digestive enzymes

Digestive enzymes are needed for the breakdown of fat, carbohydrates and protein. However, many people lack sufficient digestive enzymes to properly digest their food. The best source of these are from raw foods so make sure you have a fresh salad with your Thanksgiving feast – and if you’re going to be eating at someone else’s house, offer to bring a salad along if it’s not on the menu.

However, if you often experience digestive problems then I suggest taking a high quality digestive supplement such as this one, which I recommend because the enzymes come from organic whole foods, and it also includes a potent blend of probiotics & prebiotics which also support healthy digestion.

I always like to take a digestive enzyme supplement at the start of meals when I might be indulging in some gluten- and dairy-containing foods (which I usually avoid), and Thanksgiving is one of those times! The supplement I use helps to break down the difficult to digest proteins.

 

5. Drink water before your meal & avoid cold beverages with your meal

Water is actually one of the top nutrients for digestion. The stomach needs water for digestion. Water hydrates the mucosal lining (i.e. your stomach wall), which supports the small intestine bacteria for proper digestion and absorption of nutrients. A lack of water in the digestive system can result in ulcers, indigestion, heartburn, fatigue, brain fog, memory loss, and constipation. However, make sure you drink most of your water up to 20-30 minutes prior to your meal, and avoid drinking a lot of water with your meal – especially cold water, or other cold beverages which slows down digestion.

 

6. Sip on ginger tea or an herbal infusion before, during, and/or after your meal

My favorite is fresh ginger tea; sipping on it 20-30 minutes prior to your meal will help stoke your digestive fire. And sipping on it post-meal will also aid in digestion. Or make an herbal infusion for increased digestive support. Boil any or all of the following for 10-20 minutes with water, then drink to reduce gas and bloating — fennel seeds, cumin seeds, cardamom, and/or mint. 

Or simply chew on a fresh piece of ginger or some fennel seeds on their own.

 

7. Fill half your plate with veggies

Fill at least half your plate with veggies first, rather than potatoes and stuffing. If you’re the one cooking, try to choose recipes using only whole food ingredients. Look for healthier versions of your Thanksgiving favorites, or try making at least one new veggie side dish this year (such as a big Autumn Kale Salad – I love kale salads not only because they are so nutrient dense and taste great, but they also keep well as leftovers). See end of post for more recipe suggestions.

 

8. Remember the 80/20 Rule: Stop eating when you’re 80% full

This may seem impossible on Thanksgiving, but try to stop eating when your stomach is about 80% full – at least until it’s dessert time (smile). You’ll enjoy your dessert much more when you don’t feel like you’re over-stuffing yourself, and your food will digest better too. Remember that Thanksgiving isn’t just about the food – right? And also remember that leftovers can be equally delicious.

Eat mindfully and truly enjoy what you’re eating, but also try to focus on enjoying the conversation with family/friends between bites. When you slow down you’ll more easily avoid overeating, and when you follow the 80/20 rule you’ll be happy you did, because no one likes that feeling of being overly full.

 

9. Chew your food well

This is probably the simplest and most effective thing you can do to improve your digestion – both because it will help you to slow down and thus avoid overeating, and because it will enhance the breakdown of your food. Chewing is the start of the mechanical phase of digestion and the longer food is in your mouth it will not only be broken down into smaller pieces from chewing, but the food will also have more time to be mixed with saliva which begins the enzymatic breakdown of your food.

Think about all the hours and effort put into preparing the food and slow down to really savor and appreciate the taste. And avoid chewing and talking at the same time – that definitely won’t help you chew your food well.

 

10. Rest then Walk

For at least 15 minutes after eating you should first relax. If you want to lie down, lie on your left side and set a timer for 15 minutes so you don’t fall asleep. According to Ayurveda, lying on your left side for 10-15 minutes after a large meal will allow food to stay in the upper portion of the stomach longer, and to empty more effortlessly, thus supporting good digestion. If you lie on your right side, or get up too soon the food can be hurried and forced out of the stomach prematurely. (1,2) I have actually just recently read about this so I can’t tell you how effective it is – but give it a try and find out for yourself!

After your 15 minute rest, take a short gentle walk to help stimulate your digestion (but don’t walk immediately after finishing your meal). And about an hour later, go for a brisk walk. Moving your body helps move your intestines too and thus will aid digestion, and prevent constipation, but you don’t want to do any vigorous activity or sleep within an hour of eating.

 

 

Thanksgiving Recipe Suggestions

Below are a few of my favorite plant-based recipe sites and links to Thanksgiving recipe ideas:

 

Minimalist Baker – This is one of my go-to sites for easy, healthy & delicious plant-based recipes. If you’re looking for gluten, dairy-free or vegan dessert ideas, she has a lot of amazing ones to try!

 

Cookie + Kate

 

Oh She Glows

 

Joyful Belly — This site has ayurvedic recipes that are especially great for optimizing digestion.

 

Green Kitchen Stories

 

Detoxinista

 

 

 

 

 

How to Make Your Green Smoothie Into a Meal

How to Make Your Green Smoothie Into a Meal

by | Oct 9, 2018 | Energy Practices, Healthy Eating, Recipes, Superfoods

People often ask me: “Aren’t you hungry having just a green smoothie for breakfast?”

 

And my answer is always: “No, because the green smoothie is usually not the only thing I have for breakfast.”

 

Some days it is — depending what I ate the night before, or if I just want to give my digestive system a little bit of a break — but most days, I have my regular green smoothie first (after drinking some water of course, sometimes with lemon), then about 30 minutes to an hour later I have part 2 of my breakfast.

 

Recently this is what I’ve been having after my regular green smoothie when I’m on the go:

 

My Filling Green Smoothie (with added protein)

 

I like to make a big batch of green smoothie in the morning and drink one glass of it as is (as more of a detox drink), then I add some extra fillers to the remaining green smoothie in my blender to make a more filling one that I take to go and usually drink after about an hour.

 

What I usually add is:

  • ½ tsp turmeric powder (for its anti-inflammatory effects, since I just started strength training)
  • ½ tsp ceylon cinnamon (also high in antioxidants with anti-inflammatory effects, and studies have shown it can lower blood sugar by improving insulin sensitivity) (1,2)
  • ½ tsp ginger (this spice ALSO has powerful anti-inflammatory effects, and has been shown to help with exercise induced muscle pain, support digestion, and has loads of other health benefits) (3). Note: I’ve already included a knob of fresh ginger in my regular green smoothie recipe, but I find that adding a little more ginger and cinnamon masks the turmeric and black pepper taste nicely and I get even more health benefit from my green drink.
  • Few cranks of black pepper (to help my body absorb more of the turmeric)
  • 1 scoop of collagen peptide powder (which gives me 10 grams of protein and can help reduce joint pain, reverse skin aging, help with building muscle, and may also help reduce cellulite and improve digestive health) (4) – I use this one.
  • ¼ cup of rolled oats
  • 2 brazil nuts (for my daily dose of selenium – brazil nuts are the #1 food source of selenium which is an important mineral that is often hard to get enough of in one’s everyday diet — selenium is also anti-inflammatory, cancer-fighting, a mood lifter, and great for the health of your skin) (5)
  • 12 soaked almonds, or some hemp seeds, if I’m feeling more hungry (for some added protein and healthy fats — see my post on the importance of soaking nuts and seeds & how — though, no need to soak the hemp seeds)
  • A couple small dates or some date paste, or more banana, if I feel it needs a little added sweetness or I just want to make it more filling – it’s always best to opt for whole food sweeteners and while many recipes these days call for stevia, I personally don’t like the taste but if you do by all means, add some stevia)
  • Ice (because a chilled smoothie always tastes way better!)

 

You can be creative and add many different things to your green smoothie to make it into a complete meal. Other options include:

  • avocado,
  • protein powder (I like this plant-based protein powder which I actually add to my post-workout smoothie bowl or shake with frozen berries and a little peanut butter or tahini and ground flax),
  • Any other nuts or seeds (pre-soaked for better digestion and nutrient assimilation, as well to make them easier to blend)
  • 1-2 Tbsp nut or seed butter,
  • sweet potato or canned pumpkin.

 

And if your smoothie becomes very thick, just make it into a smoothie bowl. Pour it into a bowl and eat with a spoon. I like to add some toppings to have something to chew on — such as sprouted ground flax, homemade granola, coconut flake, etc.

 

Just don’t go overboard with adding too many fillers or topping or you’ll tax your digestive system and end up feeling tired afterwards.

 

One easy tip to enhance digestion it to consume your smoothie/smoothie bowl SLOWLY and remember to chew so that you mix your smoothie with the digestive enzymes in your saliva which starts the physical process of digestion – not only will this prevent bloating and/or fatigue afterwards, but you’ll assimilate more of the nutrients.

 

Your breakfast should give you energy, not zap your energy or give you an energy crash an hour later (which is why you need to include some healthy fat and extra protein).

 

Experiment to find the right combination that leaves you feeling satisfied but not overly full.

 

What do I eat for breakfast besides green smoothies?

 

These days I’m trying to avoid bread. So, if I’m not on the go, and it’s not a gym day, I might have a bowl of oatmeal or quinoa porridge about 30 minutes to an hour after my green smoothie.

When I make oatmeal or quinoa porridge I usually add some dates or banana to sweeten, homemade almond “milk”, fresh or dried berries, and either chopped walnuts or some seeds – chia, ground flax, or pumpkin seeds that were soaked overnight if I was planning ahead :D.

References:

 

  1. https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon#section5
  2. https://www.ncbi.nlm.nih.gov/pubmed/22671971/
  3. https://www.healthline.com/nutrition/11-proven-benefits-of-ginger#section6
  4. https://www.healthline.com/health/collagen-powder-benefits#top-benefits
  5. https://draxe.com/brazil-nuts/ 
The Importance of Soaking Nuts and Seeds (& How)

The Importance of Soaking Nuts and Seeds (& How)

by | Oct 6, 2018 | Book Insights, Energy Practices, Healthy Eating, Recipes

Have you even felt bloated after eating a lot of nuts, or felt your energy and focus just plummet? This could be because your body was having a difficult time digesting those nuts. But rather than cutting nuts out of your diet, you just need to start soaking them!

Nuts and seeds are one of my FAVORITE foods to add to all my meals because they are such a versatile ingredient in meal prep, taste amazing, and they’re packed with nutrition — good-for-you fats, protein, fiber, and vitamins and minerals. They are definitely an essential food to include in your daily diet to  improve overall health and longevity, and are especially helpful for preventing heart disease.

However, I know many people also fear eating too many of them because of their high fat content. If that’s you, then let me first debunk the myth of fat making you fat (healthy fats that is). Then I’ll get into talking about the importance of soaking and how to do it properly.

Why you shouldn’t worry about the fat in nuts making you fat

Let me first tell you – eating fat does not make you fat. I won’t get into all the details in this post because we’re talking about soaking nuts and seeds, but you should be more concerned about the sugar and refined carbohydrates in your diet than healthy fats such as nuts.

Numerous studies have shown that the addition of a handful or two of nuts a day will not lead to weight gain. (6)

One study in 2012 even had people add over a hundred pistachios to their daily diets for three months and they didn’t gain a pound! (6)

Eating more nuts and seeds can actually help you to lose weight because you’ll likely eat less unhealthy foods when you start eating more nuts and seeds.

The problem with nuts usually comes from eating too many roasted/salted nuts, especially those that have been cooked at high heat in some sort of processed, highly inflammatory oil such as soybean oil.

So when I talk about nuts being a super healthy food, I’m talking about raw, pre-soaked (aka activated) nuts and seeds.

How many nuts and seeds should you eat a day for good health?

Your lifespan could be increased by up to 2 years simply by eating just a handful of nuts 5 or more days a week.

Dr. Greger, as part of his daily dozen for good health and longevity, recommends consuming at least a ¼ cup (30 grams, or 1 ounce) of nuts and/or seeds each day, or 2 tablespoons nut/seed butter.

For example, about 23 almonds would be a ¼ cup (which also gives you 6 grams of protein!).

In Dr. Greger’s book, How Not to Die he shares:

“The Global Burden of Disease Study calculated that not eating enough nuts and seeds was the third leading dietary risk factor for death and disability in the world, killing more people than processed meat consumption. Insufficient nut and seed intake is thought to lead to the deaths of millions of people every year.” (1)

So, as long as you’re consuming sufficient fruits and vegetables (see my post on how many veggies and greens you really need to eat each day) and other high-quality sources of protein, you really don’t need to worry about how many you’re consuming – as long as you’re also being mindful when eating them. This means that you aren’t chomping down on nuts and seeds while watching TV or driving.

When you eat mindfully you’ll naturally stop eating when your body has had enough. When you eat while distracted, or eat too quickly, you’ll overeat before your mind sends the signal to stop because you’ve had enough to satisfy your body’s needs.

Why soaked nuts and seeds are better for you

While nuts and seeds are full of good nutrients, this doesn’t mean your body will absorb the full amount of those nutrients (as with all foods).

 

You are not simply what you eat. You are what you digest and absorb!

 

You can ingest nutrients, but your body may not be absorbing and assimilating them if digestion is impaired – which means you’re actually getting less of the vitamins, minerals and protein from foods that are hard for your body to digest.

Additionally, when your body is able to more easily digest nuts and seeds (and any other food), you’ll avoid stomach discomfort, bloating, gas, AND avoid an energy crash (assuming the rest of your meal was not taxing on your digestive system, as hard to digest foods, or just eating TOO MUCH food at once will require a lot of energy to be broken down — thus leaving you feeling zapped of energy for other functions like moving and focusing on work).

Here are more details (if you’re interested) on why soaking nuts and seeks is so important. (2, 3, 4)

–       Soaking neutralizes enzyme inhibitors. Enzymes in raw foods usually help us better digest our food; however, raw nuts and seeds have enzyme inhibitors to keep them from sprouting until they have the right conditions. This prevents the seed from sprouting prematurely but can cause potential problems in humans by binding to nutrients in the body and contributing to nutrient deficiencies and digestive system irritation. When you soak and rinse nuts and seeds, you remove the enzyme inhibitors and allow the enzymes to be activated. After soaking, the seeds become living food which is easier to digest. This equals more energy and better nourishment.  

–       Soaking removes anti-nutrients like phytates, tannins and goitrogens. For example, brown peel of almonds contains tannin that can prevent absorption of nutrients. As you soak the almonds, the skin will come off easily and allow the nut to release its nutrients effortlessly. And while all plants contain some amount of phytic acid, grains, legumes, nuts and seeds usually contain the highest levels. A small amount is fine because your body can naturally neutralize it during digestion, but large doses can create problems with nutrient absorption because phytic acid binds with minerals in your body and prevents absorption, and reduces the digestibility of those foods – thus leading to bloating and fatigue as well.  

–       Soaking makes proteins more readily available, and thus your body absorbs more of it. According to Dr. James Costello, “Pre-sprouted nuts and seeds are the best source of living energy and protein for the body. When you pre-sprout the nuts and seeds, the protein conversion rate of these particular foods is twice any kind of protein-based foods.” Protein conversion rate refers to the rate your body assimilates and converts the food source into protein for its use. (5)

How to soak your nuts & seeds

For firm nuts like almonds, walnuts, pecan, pistachios, hazelnuts, etc. its best to soak overnight (or at least 7 hours) with some sea salt. Same goes for seeds like sunflower or pumpkin seeds. The sea salt adds minerals to the water that would be naturally occurring in the soil, and thus create an ideal environment for the enzymes in the nuts and seeds to be activated. For a handful of nuts just a 1/4 tsp of sea salt would be enough, or if you’re making a larger batch to store for later, use 1 tbsp salt per 4 cups of nuts, or 1 tsp per cup of nuts. (7) You might even notice that you’re nuts or seeds start to sprout (have a little tail starting to grow) — this is more than totally okay — you’ll actually be getting even more nutrition!

Chia seeds can be soaked overnight as well, but only need at least 20 minutes, and no need for salt.

Softer nuts such as cashews, macadamia nuts, and pine nuts require less soaking (2-4 hours) as they do not contain inner skins, and therefore not as many enzyme inhibitors.

My favorite ways to consume soaked nuts

1.     Chilled on ice. When I first came to Iraq I was intrigued by the bowl of soaked raw/unsalted almonds served in a bowl of ice at some restaurants. Then I later saw the same thing being sold as street food in Turkey. “Wow!”, I thought to myself — if only we had this kind of healthy street food in the U.S. instead of sugar-coated fried nuts! Anyways, you must them like this! They are so satisfying and much more refreshing than a bowl of salted, roasted nuts. Try serving this at your next get-together, alongside some  cucumber and carrot spears served in a glass of lemon juice (also something I tried for the first time here in Iraq with the soaked almonds on ice).

2.     Blended into soups and smoothies. Adding some soaked, blanched almonds or cashews to a blended soup is a delicious way to get the same creamy consistency that you’d get from using cream, but healthier. Same goes for smoothies. If a recipe calls for “nut milk” you can also just throw in a few soaked nuts with water and get the same recipe (a creamier smoothie, with enhanced nutrition and less additives). Try this vegan cream of spinach soup — it is one of my absolute favorites! And I swap the spinach for other veggies like cauliflower or mushrooms sometimes — the roasted garlic and the soaked almonds or cashews really make it delicious! You can also swap out the parsley for other fresh herbs. And I personally find it delicious with just the green onions, so I don’t use the red onion (because the recipe I follow from her cookbook doesn’t include the red onion). Alternatively, you can blend up a cashew cream and drizzle that on your soup afterwards, just like you might do with cream.

3.     Made into nut juice (aka nut milk) & used in oat or quinoa porridge, or to make chia pudding. You’re probably familiar with almond milk, but you can use any nuts or seeds to make a homemade milk substitute. Rather than using store-bought almond milk that has a lot of additives, try making your own, which is super easy if you have a high-speed blender like a Vitamix. If you don’t have a high-speed blender, try using a softer nut like cashews that will blend up more easily.

What if you want to pack your activated nuts as a snack to go?

Since soaked nuts and homemade nut milks and creams will only last a few days (refrigerated) before going bad, you have the option of drying them out after soaking. The best option is to use a dehydrator (if you have one), but you can also just set oven temp. to 150 degrees F and leave the pre-soaked nuts on a baking tray in the oven for 12 to 24 hours, until fully dried out and crispy. Taste test a few to be sure they are completed dried out, otherwise they could go moldy in storage. Once ready, you can pack them as a snack to go; otherwise, keep then in an air-tight container in the fridge or freezer to prevent the fats from going rancid (this is a rule of thumb for storing raw nuts and seeds as well).

What is you want the benefits of soaked/activated nuts and seeds but don’t want to make yourself?

If you’re just not interested in taking the time to soak and dry your nuts and seeds and are willing to spend a little extra money for convenience, there are many options available online or in health food stores. For example, I love Go Raw’s sprouted pumpkin seeds. You can buy them here. And I also love sprouted flaxseeds by Sprout Revolution (which I talked about in my post about the amazing benefits of consuming just 1 Tbsp of ground flax seeds daily).

p.s. Stay tuned for next week’s blog post where I’ll talk about why enhanced digestion is SO important and should be the first thing you address when striving to optimize your health.

References:

1.   Dr. Michael Greger. How Not to Die. 2017. 

2.   https://nicolelana.com/sprouted-raw-nuts-interview-james-costello-part-1/     

3.     https://healthyblenderrecipes.com/hints_tips/soaking_nuts_seeds_grains

4.     https://wellnessmama.com/59139/soaking-nuts-seeds/

5.     https://nicolelana.com/soaked-nuts-versus-whey-protein-foods/

6.    https://nutritionfacts.org/video/nuts-and-obesity-the-weight-of-evidence/ and https://nutritionfacts.org/2012/12/27/nuts-dont-cause-expected-weight-gain/

7. https://wholelifestylenutrition.com/recipes/appetizers-snacks/is-soaking-nuts-necessary-how-to-properly-soak-your-organic-raw-nuts/ 

The right way to cook broccoli & cauliflower for cancer prevention

The right way to cook broccoli & cauliflower for cancer prevention

by | Sep 25, 2018 | Brain Health, Healthy Eating, Recipes, Superfoods

Cruciferous vegetables, like broccoli and cauliflower, can potentially help to prevent DNA damage, prevent cancer and metastatic cancer spreading, boost your liver detox enzymes, activate defenses against pathogens and pollutants, boost brain health, increase the production of ATP, along with numerous other benefits.1,4

 

The component thought to be responsible for these potent benefits is sulforaphane.

 

“Beyond being a promising anti-cancer agent, sulforaphane may also help protect your brain, and your eye sight, reduce nasal allergy inflammation, manage Type 2 diabetes, and was recently found to successfully help treat autism,” says Dr. Greger in his book How Not to Die.

 

However, you may be making one BIG mistake when cooking cruciferous vegetables that is significantly reducing the amount of sulforaphane you actually consume.

 

The formation of sulforaphane requires the mixing of a precursor compound with an enzyme called myrosinase, which is inactivated by cooking.

 

But who loves eating raw broccoli and Brussels sprouts? And if you have low thyroid function, you have likely been advised to eat cooked cruciferous vegetables over raw ones.

 

Fortunately, there is an easy solution that can allow you to get the cancer-fighting and other sulforaphane benefits of raw cruciferous vegetables in cooked form.

 

When any raw cruciferous vegetable is chopped or chewed the sulforaphane precursor mixes with the myrosinase enzyme (like snapping a chemical flare), and sulforaphane is created.

 

Though the myrosinase enzyme is destroyed by cooking, both the precursor and final sulforaphane end product are resistant to heat.

 

Here’s Dr. Greger’s recommendation1,2 for preparing cooked cruciferous vegetables so you get maximum benefit from sulforaphane production:

Step 1. Chop your cruciferous vegetable, such as broccoli.

Step 2. Wait 40 minutes for the sulforaphane to be created.

Step 3. Cook until tender (just a few minutes if steaming or sautéing; mushy broccoli just isn’t very good tasting!)

 

Tip for broccoli soup: blend your ingredients first, before cooking, then wait 40 minutes to heat your soup.

 

What about frozen broccoli and cauliflower?

Since frozen veggies are blanched before freezing, the enzyme becomes inert and there is no way to produce sulforaphane.

 

Luckily, there is a solution!

 

Frozen cruciferous veggies still contain the sulforaphane precursor which is heat-resistant, so you just need to find a source of the myrosinase enzyme.

 

Since mustard greens are also cruciferous vegetables, you can just sprinkle a little mustard seed powder onto the frozen broccoli or cauliflower after cooking and it will significantly increase sulforaphane production.

 

And you can do the same with fresh cooked broccoli if you don’t want to wait 40 minutes between chopping and cooking.

 

Or you can add some horseradish or wasabi for the same effect. And only a pinch is needed! Or add a small amount of fresh greens to your cooked greens, such as a few shreds of purple cabbage.

 

Here’s a few recipe suggestions for preparing cooked broccoli and cauliflower:

 

Pan-seared broccoli with garlic – this method is both quick and delicious. Get the recipe here. And try serving it mixed with some hummus if you’re not a broccoli-lover.

 

Mashed cauliflower – just steam for about 6-8 minutes (or until fork tender), then mash by hand or in a food processor with some reserved cooking water or a little coconut or almond milk (for dairy-free option) + flavorings to your liking, e.g. roasted garlic, salt, pepper, herbs such as chives or thyme, or a pinch of mustard powder (or curry powder, which contains mustard powder) if you used frozen cauliflower or didn’t let your cut cauliflower sit for at least 4 minutes before baking.

 

Roasted cauliflower – This is by far my favorite way to prepare cauliflower! And you can do the same with broccoli. I usually slice the cauliflower thinly, or just cut into small florets, toss with some olive or coconut oil + sea salt, then bake until fork tender. Alternatively, you can slice into thick “steaks”, sprinkle with curry powder (which usually contains ground mustard) and roast at about 400 degrees F then top with a whipped lemon tahini sauce, or parmesan cheese. Note: if using olive oil, you might want to cook at 375 as most extra virgin olive oils have a smoke point between 375-405 degrees F.3 Here’s a recipe with video for a roasted curry cauliflower.

 

For whipped tahini sauce, I use ½ cup tahini, juice of ½ lemon, 2 Tbsp olive oil, and ½ tsp salt then whip it in my vitamix, or any blender or food processor will work. You can also whip by hand but it will take effort; there is a point at which the oil will start to separate and the consistency will be icky but just keep whipping/blending and eventually it will come back together into a nice smooth consistency.

 

Dr. Greger’s daily recommendation for cruciferous vegetables is 1 serving per day.1

1 serving = ½ cup chopped, ¼ broccoli sprouts, or 1 Tbsp horseradish or wasabi

 

Here’s a list of other cruciferous vegetables:

  • Arugula
  • Bok Choy
  • Broccoli
  • Broccoli sprouts (which contain 100x more sulforaphane than other cruciferous veggies)
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Collard greens
  • Horseradish
  • Kale
  • Kohlrabi
  • Mizuna
  • Mustard greens
  • Radishes
  • Rutabaga
  • Turnips and Turnip greens
  • Wasabi
  • Watercress

 

To learn more about the scientific evidence behind the benefits of cruciferous vegetables, and sulforaphane in particular, watch this video by Dr. Rhonda Patrick.

References:

1 Dr. Michael Greger. How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease. 2017.

2 https://nutritionfacts.org/2016/02/09/how-to-cook-broccoli/

3 https://www.prevention.com/food-nutrition/a20470582/cooking-with-olive-oil/

4 Dr. Rhonda Patrick. Sulforaphane and Its Effects on Cancer, Mortality, Aging, Brain and Behavior, Heart Disease & More

The Amazing Benefits of Just 1 Tbsp of FLAX SEEDS a Day + Recipe Ideas

The Amazing Benefits of Just 1 Tbsp of FLAX SEEDS a Day + Recipe Ideas

by | Sep 19, 2018 | Healthy Eating, Recipes, Superfoods

You may already know that flax seeds are good for you because of their high fiber and high ALA omega 3 fatty acid content. However, there’s something else in flax seeds that sets them apart from other plant foods – their high lignan content (or to be more accurate, their high lignan precursor content). Most notably, just a tablespoon of flax seed added to the diet of individuals with hypertension can significantly lower their blood pressure, and a tablespoon of flax seed a day can also have a significant effect on the prevention and treatment of breast and prostate cancer. But that’s not all!

 

10 Amazing benefits of flax seeds:

In Dr. Greger’s book How Not to Die, he cites studies that have shown the “miraculous” power of flax seed consumption specifically on lowering blood pressure in individuals with hypertension, and in preventing and treating breast and prostate cancers. While their high fiber and omega 3 fatty acid content are two big reasons to eat flaxseeds, it’s their lignan-content that sets them apart. Flax seeds have about 100 times more lignan precursors than other plant foods.1

  1. Helps lower blood pressure – “Flax seeds alone induce ‘one of the most potent blood pressure lowering effects ever achieved by a dietary intervention.’ Eating just a few tablespoons a day appears to be 2-3 times more powerful than adopting an aerobic endurance exercise program.” A trial published in the Journal of Hypertension showed that the addition of just a few tablespoons of flaxseed introduced (unknowingly) into the diets of individuals with hypertension caused a drop in blood pressure from 158/82 to 143/75 which would equate to 46% fewer strokes and 29% less heart disease over time. In contrast, powerful hypertension drugs have only been shown to lower blood pressure by up to 8 and 3 points or 5 and 2 points, compared to a 15 and 7 point drop in systolic and diastolic blood pressure caused by flaxseed consumption. For more details, watch this video.1,2
  2. Helps prevent and treat breast cancer, esp. in postmenopausal women, & prostate cancer – For more details, watch this video.1,2,4
  3. Helps Decrease Menopausal and Hormonal Imbalance Symptoms, such a hot flashes, and may reduce the risk of osteoporosis2,4
  4. May help fight diabetes by improving blood sugar4
  5. Helps lower cholesterol and triglycerides and reduce the risk of heart disease 1,2,4
  6. Helps improve digestive health and relieve constipation1,2
  7. Helps improve sensitive skin. Watch this video for details.
  8. Can ease symptoms of rheumatoid arthritis, lubricate joints and lessen stiffness & joint pain.3,4
  9. May help reduce the number or severity of colds and flus, as lignans are also known for their antiviral and antibacterial properties, therefore consuming flax regularly.2
  10. And finally, flax seed consumption daily can also help with weight loss. 2

Side note on the importance of probiotics when consuming flaxseeds:

Dr. Greger also explains that good bacteria in our gut are needed to convert the lignan precursors from flaxseeds (or any plant foods) into lignans. He states in his book that “the gut bacteria’s role may help explain why women with more frequent UTIs may be at higher risk of breast cancer.” And this is on the only reason to pay attention to your gut microbiome – having sufficient good bacteria in your gut is increasingly being recognized for it’s role in preventing and treating almost all ailments. It’s important to realize that every course of anti-biotics you take can kill good bacteria, along with the bad bacteria. So, if you’ve been on anti-biotics you absolutely should supplement with probiotic rich foods or supplements afterwards, but all individuals will benefit from including probiotics in their daily diet.

Tips for buying and storing your flax seeds:

  • Buy whole flaxseeds and grind them yourself — While they can be purchased already ground, unless buying sprouted ground flaxseeds, it is best to purchase the whole seeds and grind them yourself. Whole flaxseed keeps the omega 3 fatty acids inside well protected so they can be stored at room temperature for up to a year, whereas ground flaxseeds have a shelf life of only about 4 months. I grind them using a spice/coffee grinder, but a high-speed blender or food processor would also work. You can use whole flax seeds as well, but they are difficult to digest so they’ll likely just pass right through you without releasing any of their nutrients (unless you chew them really well, which isn’t easy). Just use a coffee or spice grinder or your high-speed blender to grind.
  • If buying pre-ground flaxseeds, check the production date — As the shelf life of ground flax is only about 4 months, you want to check when they were packaged to know how fresh they are; they may have been sitting on the shelf much longer than 4 months which is why I suggest grinding yourself.
  • Try sprouted ground flaxseeds — Alternatively, if you want to buy pre-ground flax, it’s best to go with sprouted flax which is much more stable and does not require refrigeration and has a shelf life of 2 years. Sprouted flax also provides optimized nutrient absorption and a nuttier (and more appealing) taste. I love Sprout Revolution’s sprouted ground flax, which you can buy on Amazon here. There is the option of plain, or goji and cranberry flavored. Both are great! The sprouted is more pricey than the regular flax, but I just prefer the taste when sprinkling it on top of my oatmeal or smoothie bowls and feel that it’s worth the extra month because it’s a more bio-available form of flax which results in better nutrient absorption – plus, one bag will last you a whole month if consuming just 1 tablespoon a day.
  • If you live in Kurdistan/Iraq, you can find flax seeds at Carrefour in Family Mall in the bulk spice section — They also sell ground flax in the spice aisle, but as I said, its best to buy whole seeds and its more economical as well.
  • Keep your flax in the freezer or refrigerator — While whole flax does have a longer shelf life, it is still a good idea to keep your whole flaxseed in a dark, cool place until you grind them. For ground flax you definitely want to keep it in the freezer or refrigerator. This will prevent the ground flax from oxidizing and losing its nutritional potency.4

How to easily get your 1 Tbsp daily serving of flax seeds:

Ground flax has a kind of nutty taste and goes well sprinkled on anything from oatmeal, smoothie bowls, salads, soups, or really anything – just experiment and see what you like best. As I said above, I prefer the sprouted ground flax seeds when I’m sprinkling it on top of my smoothie bowls or oatmeal and use either the sprouted or regular ground flax when I’m mixing it into things.

  • Add flaxseed to a food you habitually eat. Every time you have a certain food, like oatmeal, smoothies, soup, or yogurt, stir in a couple tablespoons of ground flaxseed. Soon it will be a habit and you won’t have to think about it, you’ll just do it.
  • Add flaxseed to dark, moist dishes. Dark sauces or meat mixtures will easily hide the taste and texture of ground flax so no one will notice they are even eating it. For example, stir some into a casserole, chicken parmesan, chili, beef stew, meatloaf, or meatballs. For a 4-serving casserole, you can usually get away with adding 2 to 4 tablespoons of ground flaxseed.
  • Use as flour-substitute in baking. You can also cook with flax without damaging the lignans and omega 3 fatty acids (unlike flaxseed oil), so you can add the tbsp of ground flax directly with your oats when cooking them. Substitute ground flaxseed for part of the flour in recipes for quick breads, muffins, rolls, bread, bagels, pancakes, and waffles. Try replacing 1/4 to 1/2 cup of the flour with ground flaxseed if the recipe calls for 2 or more cups of flour.4  You can also use flax as part of a gluten-free breadcrumb substitution such as in this recipe for paleo meatballs. Or try making healthier baked goods like these paleo banana muffins with dark chocolate, these banana bread muffins, or mix with homemade granola.
  • Use as egg substitute — Ground flax can also serve as an egg replacement in many recipes (like these lentil (meatless)balls I tried the other week and loved). Just mix 1 Tbsp ground flax with 3 Tbsp water and let sit a few minutes before mixing with the rest of the ingredients.
  • Make gluten-free flaxseed crackers — I just made these almond flax crackers (link to recipe) to give to my mother-in-law who has high blood pressure as an easy way for her to consume a tablespoon of flaxseeds each day. Based on the size of my crackers I gave her a prescription to eat just 4 small crackers each day. I used half flax and half almond meal (which can be made by just grinding up raw almonds in your vitamix, spice grinder, or food processor) and a few spoons of chia seeds. I add 2-3 teaspoons of za’atar spice with ½ tsp each of onion and garlic powder and they come out great. Next time I’m planning to try with fresh rosemary and roasted garlic.If you want a very simple and low-cost recipe, you can follow Dr. Greger’s basic flax cracker recipe by simply mixing 2 cups flax with 1 cup water and adding any herbs or spices you like. Dr. Greger adds ½ tsp each of smoked paprika, onion and garlic powder.Just be sure to check if any spice mixes you use already contain salt, as za’atar sometimes does, so you aren’t adding extra salt. If you have hypertension it’s best to just omit the salt if you’ll be eating them with something that contains salt such as my recommendation below.
  • Flax cracker serving recommendation: I love these crackers as a snack topped with a sliver of avocado and some of my homemade sauerkraut (so I’m also getting probiotics – the good bacteria that helps to convert the lignans precursors from the flaxseeds into lignans). My other favorite is serving them with a homemade white bean & almond dip.

 

Just google “healthy flaxseed recipes” and you’ll find many more ideas!

 

Precautions:

When you first add flaxseeds to your diet you might temporarily experience bloating and gas, abdominal discomfort, loose stools, decreased appetite, and potential hormonal changes if you consume large amounts. Therefore, if you don’t currently consume a lot of fiber, start by just adding one tsp of ground flax to your daily diet and then slowly increase to 2 tsp/day and finally 3 tsp (1 Tbsp) or up to 2-3 tablespoons daily.

Be sure to also drink plenty of water as you start consuming flax.

Important: flax seeds acts as a blood thinner, so if you’re taking any blood thinners such as aspirin or other NSAIDs, you should avoid flax seed consumption unless you’ve consulted with your doctor.

If you are taking cholesterol-lowering drugs, or hypertension drugs, consult with your doctor to monitor your cholesterol or blood pressure levels as you begin consuming flax to see if you can lower your dosage, or perhaps even go off the drugs (especially if adopting a more whole foods plant-based diet overall).2

 

Bottom Line:

  • 1 tablespoon of ground flaxseeds should be part of your daily diet (unless you’re taking blood thinners) to help prevent or treat hypertension, breast and prostate cancers (as well as potentially other cancers), prevent heart disease, reduce menopausal and hormonal imbalance symptoms and potentially reduce the risk of osteoporosis, reduce joint pain and stiffness, and improve digestive health and elimination of waste and toxins, among other benefits.
  • Flaxseeds should be stored in a cool place and be consumed as ground flax seed powder, ideally freshly ground at home using a spice/coffee grinder.
  • Ground flaxseed is very versatile and can be sprinkled on any type of food or used in many recipes such as granola, muffins, crackers, smoothies, oatmeal, meatballs, and so much more!
  • If you don’t have enough good bacteria in your gut, your body won’t be able to take full advantage of the lignan precursors from the flax seeds (or other plant foods), so be sure to also add raw fermented foods to your daily diet or take a high-quality supplement, esp. if you’ve been on anti-biotics. Here’s an easy recipe for homemade sauerkraut. And I purchased these fermentation jar lids and glass weights to make the process super easy and prevent mold growth.
  • Flax seeds are cheap and easily available, so the addition of at least one tablespoon of ground flaxseeds per day is one very easy habit that if you sustain it for the rest of your life it can have a great impact on optimizing your health.

 

Now, please pass it on! Share this information or blog post with others so they can also benefit from this “miraculous” plant food.

 

References:

  1. Michael Greger, How Not to Die, 2015 (and his website: nutritionfacts.org)
  2. https://draxe.com/10-flax-seed-benefits-nutrition-facts/
  3. https://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/flaxseed.php)
  4. https://www.webmd.com/diet/features/benefits-of-flaxseed#2

 

 

The Only Green Smoothie Recipe You Need to Know

The Only Green Smoothie Recipe You Need to Know

by | Sep 10, 2018 | Brain Health, Energy Practices, Healthy Eating, Recipes, Superfoods

If you want:
  • more energy,
  • more focus
  • improved athletic performance
  • clearer skin,
  • less body fat,
  • slower cell aging,
  • improved digestion, AND
  • a significantly reduced risk of cancer and numerous other diseases
without spending a lot of time or money, …
may I suggest you start making this nutrient-dense green smoothie part of your daily routine?

 

My go-to recipe is packed with nutrition and still tastes great — even my husband thinks so, and he was not even a fan of salads until he met me, smile. However, we all have different taste preferences and depending on the season and where you live, you’ll want to vary the ingredients so I’ll also share the basic formula for a nutrient-dense green smoothie that you can follow to easily whip one up with what you have available.

If you haven’t yet read my blog post: How Much Veggies & Greens do I Really Need to Eat Each Day?, check it out here to learn more about the power of green smoothies.

 

While you’ll find green smoothie recipes all over the internet, my go-to is based on Kimberly Snyder’s Glowing Green Smoothie recipe, with a few add-ins to further boost the nutritional content and a few variations based on what produce I have locally available.

According to Kimberly, who is a clinical nutritionist and author of numerous books including the Beauty Detox Diet:

“In one delicious drink, we get the fuel to not only lose weight, but rejuvenate our skin, fight aging, and increase our energy. It’s so easy, it’s so simple, and it has worked for all my clients, from Hollywood stars to busy moms and schoolteachers.”

 

In my version of the “glowing green smoothie” I swap swiss card for romaine lettuce (because it’s so plentiful where I’m living in Iraq and more nutrient-dense) and I’m currently using frozen spinach instead of fresh because that’s my only option. I also add a little healthy fat in the form of avocado or chia seeds to increase the absorption of fat-soluble vitamins from the greens. And then I always like to add some fresh ginger, cinnamon (for both taste and to help balance blood sugar), and an extra superfood boost such as spirulina or schizandra berry powder for extra antioxidants and other phytonutrients, which also boosts the detox power of my smoothie.

 

So here’s the basic formula that I follow, so you can have fun experimenting with different greens and fruit combos based on what’s in season or cheapest to buy.

 

Basic Smoothie Formula:

  • At least a 2:1 ratio of greens to fruit (or 1:1 when first starting out and up to 3:1 for a super nutrient-dense smoothie)
  • At least 1 packed cup of raw dark leafy greens, or 1/2 cup frozen (Spinach is great for newbies because the taste is mild and it blends up really well even in a normal blender so you won’t even know it’s in there, even if you’re not a spinach fan. Baby kale is another great option when starting out, but it’s best to vary your greens every few weeks and switch between plant families – but there is also nothing wrong with consuming spinach every day unless you’ve previously had calcium oxalate kidney stones and the same goes for kale, unless you’re predisposed to hypothyroidism. Rotating your greens will just ensure you get a wider variety of nutrients. Check out this article if you want to know more about how you should rotate your greens and the plant families.
  • 1 healthy fat (Just a small amount is needed, even one nut would do, to enable the fat-soluble vitamins in the greens to be absorbed. Options include: 1/4 avocado, a few nuts or a spoon of nut butter, chia, hemp or flax seeds – I usually add avocado, chia or hemp seeds.)
  • Liquid base (filtered water, coconut water, or carrageen-free nut or seed “milk” (aka nut juice); I just use water)
  • Extra superfood boost, optional (A superfood is a super nutrient-dense food, such as dark leafy greens. There are many others that I buy in powder form and keep in my pantry to make my smoothie EXTRA nutritious, including: spirulina powder, goji berries, schizandra berry powder, and acai powder (though I prefer the frozen acai packets, but they don’t sell those in Iraq) – I also like to add these to my protein shakes for an added energy boost.) 

 

My Go-To Green Smoothie Recipe:

Ingredients (2 servings):
  • 1 lemon, juiced
  • 1-inch piece of fresh ginger
  • 2 medium pieces of fruit (I often use 1 pear and 1 apple, or 2 pears, or 2 peaches.)
  • ½ a small banana (You can always add a little more after you blend up if you prefer your smoothie a little sweeter, but I find that ½ a small one is plenty to make my smoothie taste good, as long as it’s ripe.)
  • 3-4 cups (or handfuls) of greens* (I am currently using spinach and swiss chard because that’s what I have available)
  • 1 small cucumber (I add a Persian cucumber; you could add ½ a larger one)
  • 1 handful fresh herbs, optional but encouraged (my favorite is cilantro but sadly that is unavailable where I’m living currently so I often use parsley because it’s one of the most nutrient dense foods and great for detoxification. I also love adding dill.)
  • 1 Tbsp organic chia seeds (or other healthy fat, such as ½ avocado, flax, or nut butter)
  • 2 dashes of cinnamon (I love the taste this gives but in cooler weather adding ginger and cinnamon as especially good for their warming properties)
  • 1 heaping tsp organic spirulina powder, or other superfood boost, optional (Spirulina is algae and it does smell and taste like you might imagine algae would, but that’s only on its own. I PROMISE you won’t even taste it in this smoothie – I tested it out on my husband to be sure it wasn’t only my taste buds telling me that (smile). It’s an amazing superfood that is rich in Chlorophyll which helps remove toxins from the blood and boost the immune system,2 among many other health benefits due to its wide array of minerals, trace elements, phytonutrients, and enzymes. The other superfood that I used to add until I ran out of it was schizandra berry powder. Now I’m in the habit of using the whole dried berries to make a daily “tea”)
  • Water (About 1 1/2 cups but I don’t measure, I just pour some and blend, and then add more if needed to reach a nice consistency, or just add extra ice)
  • A few ice cubes, if you like your smoothie chilled (It usually tastes better this way but don’t make it too cold or it can be harder to digest. Also, adding at least one frozen fruit will help to chill the smoothie without watering it down – I usually keep frozen bananas in my freezer for this purpose – which is a great way to save fruit when you have too much and it’s about to become overripe; peaches are another fruit I usually slice and freeze.)

 

Directions:
  1. Pack all ingredients (except frozen banana and ice) into your blend and blend well until you’ve reached a smooth consistency.
  2. Add the frozen banana and ice and blend again to chill your smoothie.
  3. Taste to make sure it’s to your liking. Add a little more banana if you think it needs more sweetness, a little more water if it seems too thick and chunky, or more ice if its not chilled enough. Finally, pour and enjoy! If you don’t have someone to share with you can save the other servings for an afternoon energy boost – best stored in a glass bottle.

 

A Delicious Fall Smoothie Recipe for Picky Eaters:

If you’re not a fan of most greens and vegetables, I suggest starting with this recipe. As long as you like cinnamon and pears, I’m sure you’ll love it!

Ingredients (1 serving):
  • 1 large handful spinach
  • 1/2 frozen banan
  • 1 pear
  • dash of cinnamon
  • 1 cup water

Blend and enjoy! Add a few ice cubes if you like your smoothie more chilled.

Some additional green smoothie pointers:

  1. Invest in a Vitamix. It is an investment in your health and will save you money in the long-run. It is not required for making green smoothies — any blender will do — but the Vitamix makes the smoothies sooo smooth! I used to have a  Ninja and when I switched to the Vitamix it was like night and day! To save money, buy a refurbished one or watch for discounts on Amazon. And you can use it for so much more! I use mine to make homemade nut butters and nut milks, blended soups and so much more! There are so many recipes that you can use your Vitamix for. However, if purchasing a Vitamix is not an option right now, I suggest sticking with softer greens such as spinach and baby kale so the consistency of your smoothie will be smooth (unless you don’t mind drinking a smoothie that’s a little chunky).
  2. Slowly increase your greens. If you currently don’t consume a lot of greens, then it’s best to start off with less and then slowly increase after your body has adjusted. Otherwise, you could end up with bloating and gas, which is normal in the short-term when switching to a more plant-based diet, but slowly increasing your intake of greens you can minimize any unpleasant side-effects.
  3. Chew your smoothies. Make sure when you consume green smoothies that you actually still chew a little and drink slowly to optimize digestion (which starts in the mouth with the enzymes in our saliva). This will help to optimize the assimilation of all the nutrients and prevent bloating or gas.
  4. Choose clean produce. Use organic when possible or at least for those ingredients on the dirty dozen list. Or choose conventional produce that’s not on the dirty dozen list, or better yet, that’s on the clean 15 list. Here’s the EWG’s 2018 dirty dozen list, and the 2018 clean 15.
  5. Rub, don’t just rinse. If you can’t buy organic, don’t just rinse your produce under water but also rub it. Friction helps remove more contaminants from the surface of your produce. You also can use a vegetable brush for the non-leafy produce.1 For those that you can’t rub, like your leafy greens, you can use a 9:1-part water:salt rinse3.
  6. Save time by prepping in advance. To save time in the morning, you can pack all non-frozen ingredients into your blender the night before so you only need to add water, ice and the frozen banana in the morning and blend. You could even blend the night before and pack into bottles to grab and go (the smoothie is good for up to 2 days in the fridge), but I think it tastes best fresh. You could also portion out all ingredients into 5 glass containers for each day of the week on a Sunday afternoon. And for the days you’re short on time, keep frozen spinach and fruit in the freezer — you can easily just toss in a cup of frozen spinach with a cup of frozen mango and a 1/2 a banana for example.

 

References:

1 https://www.oxygenmag.com/nutrition/why-you-should-rethink-your-veggie-intake#gid=ci022529562000260d&pid=wash-vegetables-hyman

2 Dr. Michael Greger, How Not to Die, 2015.

 

Disclosure: This post contains affiliate links. This is a personal blog written by me, Larissa Popp. This blog is my way of sharing both health tips and things that I love and want others to know about that can help with a healthy lifestyle. I include affiliate links only for products I have tried and love.