Sprout your own edible seeds this weekend…YUM!

Need a great, easy, fun weekend little project with a high rate of gratification and sensory return? Try sprouting your own sunflower seeds this weekend. It is easy, yummy and in the end a tasty, super healthy treat.

So How To Sprout? Easy!! I soak my seeds overnight, drain them of the water the next day and place in a collander. I keep mine in the collander and water them twice a day until I literally see then sprout, they will look like they have a little tail. Do not keep them in the water, just rinse them twice a day. If you home is warm within a few hours the sprouting process actually begins, the tail, however,may take a few days to form. Then I season them as desired, salt, yeast, smoked paprika or BBQ spicing, or curry, whatever I like on that given day, then place in the dehydrator and 24 hours later, voila! Ready for your palate pleasure.

Just so you know, I love sprouting my seeds and nuts and grains because the health benefits are tremendous and when I then dehydrate them they make super healthy crunchy yummy snacks ideal for those who are on the go but still want high quality easy to eat super nutritious foods.

So why sprout you ask? The process of sprouting or germination fundamentally changes the nutrient composition of any seed. Nutrients such as enzymes, amino acids, and vitamins are substantially increased and become more bioavailable, allowing for better absorption. For example, sprouting doubles the antioxidant (ORAC) value of flaxseeds. The “anti-nutrients” such as phytic acid, enzyme inhibitors and insoluble fibers are decreased, again allowing for increased bioavailability and nutrient absorption. Dehydration then ensures minimal loss of taste and more importantly preservation of these fragile enzyles and nutrients that can be lost with cooking.

 

Healthy, zesty, yummy condiments (part one)

I am a condiment fanatic especially when it comes to hot sauces and mustards. But store-bought condiments, if not careful, can add some pretty hefty calories to your meal. Some have  a lot of added sugar or even worse corn syrup while others are laden with very unhealthy ingredients, additives, preservatives and taste boosters like evil MSG, so beware.

On the other hand, some are super healthy and can add nutrition to your every meal. Here are my favorite picks for the healthiest condiments for a lean energetic body: (And by the way, if you have a favorite and a recipe, I would love for you to share it!)

 

1. Guacamole

If you know me you are probably thinking of course she has this one on the top of her list. It is my bring to your party staple as Guacamole is seriously one of my favorite foods. Not only does it go fabulously well on flackers but it is seriously healthy and yummy, so why not indulge?   Avocados are filled with healthy fats that satisfy your appetite and regulate sugar balance, insulin and hormones. They also are filled with fiber, vitamins, minerals, and antioxidants. And lets face it creamy guacamole makes everything taste just a tad bit better! I love making my own cause I can make it super spicy and garlicky but if you chose to buy yours pre-made just be mindful to read the ingredients. Make sure it doesn’t have added trans fats, bad oils, preservatives or other artificial ingredients.

3. Salsa

Salsa, another perfect complement to almost everything and it has no added sugar, unlike ketchup which makes this dip super healthy.  Salsa, if made right , is mostly just vegetables and some herbs and spices. It goes great with guacamole, eggs, salads, chips, flackers, tofu, you name it! It is the perfect ketchup replacement as well.

3. Mustard

That’s right… mustard is absolutely one of the healthiest condiments!  First, it has no added sugar.  Also, mustard seed itself is a source of powerful antioxidants.  In addition to the antioxidants in the mustard seed, most yellow mustards also contain turmeric, a wonderful super antiinflammatory and powerful antioxidants herb. So go for the mustard!

So for  a zestier lunch today add a little something extra to your meal, try some salsa or guac or mustard and while your taste buds expand and explode with new flavors you can also enjoy knowing that your waist will not!

To your health!

 

 

3 reasons to add seaweed to your diet (or at least to consider it :)

Not that I need another reason to love eating seaweed and sushi but just in case you do, consider these 3 vital facts of one of my favorite foods

Asian cultures have known for centuries of the extremely high mineral content, especially iodine, found in all seaweeds. Iodine is essential for proper thyroid function.

Seaweeds typically have a super high amino acid/protein content, 100 grams, or roughly one cup of nori seaweed contains 41.4 grams of protein. (that’s all natural, plant based protein…wow!!!)

Seaweed is super rich in vitamins A, C and especially B-12 which makes this sea vegetable a favorite among vegetarians.

The most popular seaweed is called Nori, also known as purple laver or Porphyra yezoensis. It is the seaweed most widely used as a wrap for sushi. It is usually sold in large, thin, dried sheets. You can use these sheets (need to lightly wet them first) to wrap your favorite sandwich foods in and this way you can also avoid gluten, extra carbs and empty calories.

 

What is the glycemic index and why should you care?

A consumer wrote in and asked me what the glycemic index of flackers was and it made me think that maybe I need to revisit the glycemic index (GI) and refresh our memory of what it is and why it may be important to our health and our selection of foods. And just for the record, flackers are super low on the glycemic index, and so rest at ease, if you are munching away, do not be concerned!

The GI is a tool used to measure how likely any food with carbohydrates/sugar will raise your blood sugar and insulin levels. Your blood glucose response varies considerably after consuming complex carbohydrates, and the glycemic index serves as a more accurate indicator of these changes. For individuals with diabetes, the glycemic index can be useful when managing one’s diet. According to the Harvard Health Publication, high glycemic index foods cause your blood sugar levels to spike. A rapid rise in blood sugar levels sends a signal to your pancreas to produce more insulin, a hormone that helps metabolize glucose so that it may enter the bloodstream. Over time, an overactive pancreas can weaken the body’s ability to regulate blood glucose levels and eventually lead to disorders like diabetes. Conversely, low glycemic index foods allow sugars to enter the bloodstream gradually, giving your body time to produce insulin and effectively regulate blood sugar levels.

Foods with low glycemic indexes include those that are high in fiber, raw, fresh and unprocessed. Low glycemic index foods include whole grains, nuts, seeds, low-fat yogurt, vegetables, fresh fruits such as cherries, grapefruit, apples, pears and plums. You can easily find a list of low and high glycemic foods online. Less than 50 on the GI scale is considered low glycemic.  http://www.glycemicindex.com/

Flax seeds, just so you know, which have gained popularity for their high content of omega-3 fatty acids and implications for heart health,are low on the glycemic index. This is for two reasons, a. their high concentration of healthy fats and b. their high concentration of dietary fiber. A study published in the Journal of Medicinal Food found that the ingestion of flax fiber in healthy individuals led to improved blood glucose levels.Some foods with high glycemic indexes include watermelons, potatoes, corn chips, candy and corn flakes. In fact, I tell many of my clients that if they add a flacker or some ground flax seeds to every meal, then automatically that will lower the glycemic load of that dinner or snack.

I hope that this helps! Be well…

Read more: http://www.livestrong.com/article/302424-glycemic-index-flax/#ixzz1oRXpw2Xr

 

Sign of nutritional deficiencies in your nails? Check this out…

They say that the eyes are the gateway to your soul, well as a doctor the nails can also be a gateway, only for me, it is the gateway to determine a possible vitamin deficiency. Here is how…

Nail changes can be a clue in diagnosing some vitamin deficiencies. Have you ever noticed that a few weeks after a very stressful time, or after you have been on some type of intense ‘diet’ plan that maybe you have a dip in your nailbed or lines or other changes? This may in fact be your first clue of a vitamin deficiency. For example, let’s look at nail beading. Beads that seem to drip down the nail like wax are associated with B vitamin deficiencies and some endocrine conditions (eg, diabetes mellitus, thyroid disorders, and Addison disease). Brown-gray nails may be associated with vitamin B₁₂ deficiency. A central nail ridge may be caused by iron deficiency, folic acid deficiency, or protein deficiency. Koilonychia (spoon nail) is associated with iron deficiency and protein deficiency (especially sulfur-containing amino acids, such as cysteine or methionine).

So today, look down, see anything new? Feel, are there ridges, divets, bumps? If so consider beefing, I mean leafing up your diet and maybe even taking a supplement to help iron things out (no pun intended, ha ha! Let me know what you find and if you need help, just ask.

Be well!

 

 

When it comes to our food is ‘natural’ really ‘natural’?

I just got home from the Natural Products Expo in Anaheim and I have to say that while some companies are living up to very high standards of food and product creation, many are not! Beware of the word ‘natural’ when you are buying food or cosmetics or household cleaners. ‘Natural’ is an unregulated term so it really does not mean anything. Even some very toxic chemicals like arsenic are natural, corn syrup is ‘natural’. So I beg you please to be a smart consumer and, start, or for many of you, continue to read labels.

Avoid foods that are super high in sugar, greater than 5 grams is high. Avoid foods made with a lot of vegetable oils, these oils are high in Omega 6 fatty acids which are known to cause more inflammation in our bodies. If you are gluten-free, avoid rice based foods these are high glycemic, can raise blood sugars and cause  energy and mood swings. If you are eating whole grains or corn, make sure they are non GMO. And look for the words ‘organic’ instead of ‘natural’ since as I mentioned above, ‘natural’ is not a regulated term and can practically mean anything. And if you are reading this blog, I know that you are not the type to want to just put ‘anything; into your wholesome pure body right?

Phew, I just needed to get that out! I hope this helps you when you are shopping for you or your family today.

 

 

Not tested on animals

 

Insomnia Relief & Restful Sleep

After I wrote that piece on tryptophan and mood I had some great feedback, in particular how tryptophan and sleep disorders are closely related.  Because so many of us do have sleep issues I wanted to share some of these thoughts with you and also add a few of my own to ensure that you get some good, restful natural zzz’s at night.

Here are the tips from one of my clients who suffered from severe insomnia:

“I had insomnia for a year straight, here is what worked for me” LS
Hydration
Bananas
Yogurt
apple juice
Sunflower seeds
Brown rice with warm milk and honey
Sleepytime Tea
Stretching before bed
Meditation before bed
Exercise during the day
CALCIUM supplements

I will add:

For dinner and bedtime snacks, eat foods that are high in complex carbohydrates, with a small amount of protein that contains just enough tryptophan to relax the brain. Avoid any and all carbohydrate snacks high in sugars as they will rev you up not calm you down. Sugar will increase your blood glucose levels, insulin levels and you’ll miss out on the sleep-inducing effects of tryptophan in addition to possibly setting off the roller-coaster effect of plummeting blood sugar followed by the release of stress hormones that will keep you awake.

The best bedtime snack is one that has both complex carbohydrates and protein, and perhaps some calcium, just like LS suggested above. Calcium helps the brain use the tryptophan to manufacture melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods. Other foods that contain calcium include kale, collard greens, bok choy, broccoli, and oranges. tofu and cooked dried beans. (http://ag.arizona.edu/maricopa/fcs/bb/nondairy.htm)

Other ideas: Avoid caffeine after 2 pm, have a cup of chamomile tea before bed, spray lavender on your bed sheets and pillow,

And try this pre sleep relaxation;

Sit or lay down in your bed, be comfy.

Close your eyes.

Breathe….breathe….breathe in, breathe out….breathe

repeat the above as many times as you like!

Enjoy…

 

Can certain foods boost your mood?

Well this morning when I got up and saw the clouds and looked at the temperature which read 11 degrees, I have to say I was not a happy camper. So I thought that maybe this blog will be a reminder for me and perhaps helpful to others as well who may suffer from SAD or just a low-grade blues syndrome once in a while and need a little midwinter, I am not going anywhere warm anytime soon boost.

Feeling happy can be complicated. It involves a complex interaction between hormones, life circumstances, the right balance of foods, neurotransmitters in the brain, enough sunshine, solid relationships, the right DNA, and the list goes on really….For now lets just look at the brain and the neurotransmitter Serotonin that is responsible in part for our mood and also critical for our general sense of wellbeing, hormone balance, sleep and weight management.

People who take Prozac for example, do so because they want to feel better. Prozac increases the amount of serotonin available to the brain which in theory makes people ‘happier’. As a doctor, yes I have seen this effect but before you go on medication, how about trying a more holistic approach first.

In this case, with serotonin, it is made up of an amino acid called tryptophan. The body cannot make tryptophan on its own so we must get it from our diet. Which food you ask? Flax seeds (you knew that I created those flackers for more than one reason right? www.flackers.com ), lentils, Spirulina, soy, spinach, sesame seeds, sunflower seeds, watercress, seafood, egg whites, peanuts, pork and turkey are the most common.

If you do not eat enough tryptophan studies have shown that you are more prone to depression, irritability, weight gain, difficulty losing weight,and difficulty sleeping as well. People who are low in tryptophan also tend to crave carbohydrates which only makes things worse.

What to do?

1. Eat foods that are high in tryptophan

2. In order for the tryptophan to be available to the body you must eat these foods with a carbohydrate.So, eat carbohydrates (whole grains, brown rice, quinoa) with tryptophan-containing foods to make this calming amino acid more available to the brain.

3. For better sleep, which will improve your mood, help you to crave less sugar through the day, and also help you then to control your weight try the following; snack on both complex carbohydrates and protein, and perhaps some calcium in the evening. Calcium helps the brain use the tryptophan to manufacture melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.

4. Get some sunshine if you can, frolicking on sunny warm beach never hurts when it comes to making me feel better and yet if you cannot get away make sure at least that you take some Vitamin D, and if you are deficient, alot of it, like 1,000-4,000 IU daily.

Also, make sure you take a b complex vitamin and get plenty of omega 3 fatty acids which also help with mood and hormone regulation and bathe the brain in important nutrients that help to relieve SAD and mild depression.

I hope this helps you smile today!

for more info on tryptophan in foods:

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=103

 

Bobbi Brown loves flackers…OMG!!

Check out this fabulous blog and see what Bobbi Brown has to say about Flackers. I have to say she has shared some amazing flacker recipe and she makes them look completely tantalizing and wonderful!!! What a great gift to Dr in The Kitchen today. I hope that you enjoy it too!

http://www.everythingbobbi.com/en/2012/02/24/omg-yum/

http://www.everythingbobbi.com/en/2012/02/24/omg-yum/

 

My skinny on fats

I was at a friend’s house and saw them munching on potato chips. I always love to look at the labels of the foods that I generally chose not to eat, just to see exactly what my body will be saved from, and was shocked to see that olestra was in these chips. I did not even know that this was still legal to put in food. Anyways, it made me think that it was time to mention a thing or two about fats and how wonderful fats can be for your body, tissue, hair, nails, joints, heart, brain!

Fats we need to love:  flax seeds, avocado, sardines, organic free range eggs, extra virgin olive oil, coconut oil, walnuts, almonds, seeds like-pumpkin, hemp, sunflower, sesame, wild cold water fish, nut butters

These fats keep us:

1. thin (they help to regulate blood sugar and insulin release, also they keep us feeling full longer so that we eat less),

2. happy (they bathe brain tissue and receptors for neurotransmitters like serotonin and dopamine which help with mood),

3. lubricated, including our joints, tissues, skin, hair, arteries

4. balanced; by regulating hormones

So put away the fat-free and indulge! Enjoy the creamy feeling of luscious healthy good fats melting on your palate and filling you up with total goodness!

Happy healthy Sunday!

Dr in the Kitchen….