Banana Pecan Breakfast Bread

I'm a huge fan of banana bread. In my opinion, it represents the epitome of comfort food. During my childhood, we had a rotation of various quick breads, including zucchini bread, carrot lemon bread, banana bread, and strawberry bread. I even had the honor of winning a blue ribbon for my carrot lemon bread at the state fair. However, when I went gluten-free ten years ago, it meant that I had to make some changes to my relationship with these beloved treats. Fortunately, there are still delicious ways to make quick breads without using traditional wheat-based flour.

This particular bread recipe utilizes oats to create a hearty and satisfying loaf. Throughout the years, I've made adjustments to this recipe by reducing the sweetness, aiming for the perfect balance between a sweet indulgence and a not-quite-dessert. Additionally, the optional addition of caraway seeds provides a subtle licorice undertone that complements the banana flavor.

---

BANANA Pecan BREAKFAST BREAD

Author: Erica Leazenby, MD
Yields: 1 large loaf or 4 small loaves (12 servings)
Time: approximately 1.5 hours

Ingredients:

• 2 cups toasted pecan pieces

• 2 cups gluten-free oats

• 4 ripe bananas, broken into 2-inch segments

• 1/4 cup melted coconut oil, plus extra for greasing the pan

• 2 eggs*

• 1/2 cup maple syrup

• 2 teaspoons baking powder

• 1/4 teaspoon salt

Optional additions:

• 1/4 teaspoon caraway seeds

• Approximately 2 ounces dark chocolate chips

• Extra banana slices for garnish

Directions:

1. Preheat the oven to 350 degrees Fahrenheit (or 325 degrees for a convection oven). Lightly grease your pan(s) with coconut oil and line with parchment paper.

2. Spread the pecans on a baking sheet and toast them for about 7-8 minutes, or until they become fragrant and slightly browned. Set them aside to cool.

3. While the pecans are toasting, place the oats in the bowl of a food processor**. Pulse the oats until they form a coarse flour-like texture.

4. Add the bananas, melted coconut oil, eggs, maple syrup, baking powder, salt, and caraway seeds (if using) to the oat flour in the food processor. Process the ingredients until they are well combined.

5. Lastly, incorporate the toasted pecans into the batter. Pulse the food processor 2-3 times to mix in the nuts. Be careful not to overmix. Alternatively, you can manually mix in the pecans.

6. Pour half of the batter into the prepared loaf pan(s). Sprinkle half of the chocolate chips onto the batter, then add the remaining batter to the pan. Garnish with the remains chocolate and banana slices, if desired.

7. Bake a single loaf pan for 60-75 minutes or 4 mini loaves for 50-60 minutes. The bread is ready when it turns brown, feels firm to the touch, and a toothpick inserted into the center comes out clean. Alternatively, the bread is done when it reaches an internal temperature of 200 degrees Fahrenheit, as measured by an instant-read thermometer.

8. Allow the bread to cool before slicing.

Notes:

*To make this recipe vegan, substitute 1/4 cup of nut milk for the eggs.
**No food processor? Simple mix by hand. Make sure the bananas are mashed well. The bread with have a firmer consistency like baked oats.

A PRIMER ON GLUTEN-FREE FLOURS
RED VELVET WAFFLES

Omega-3 Rich Paleo Breakfast Porridge

For many people, porridges like oatmeal, cream of wheat or congee are quintessential breakfast foods. For people looking for lower net carb or paleo options, this recipe is for you. Chia, hemp and flax seeds are all rich in fiber and short-chain omega-3’s. This porridge thickens quickly and is a beautiful canvas for sweet and savory flavors.

This recipe is a great breakfast option when completing an elimination diet.

Porridge with 1 tablespoon cinnamon, bananas and almond pieces

Porridge with bananas, pecans and blueberries

Porridge with bananas, sweet potato, almonds and cinnamon

---

Omega-3 Rich Grain Free Porridge

Ingredients:

• 1 Tbsp chia seeds

• 1 Tbsp fresh ground flax meal

• 1 Tbsp hemp seed hearts

• 1 cup non-dairy milk of choice

• Toppings and add-ins of choice: berries, apples, bananas , lots of cinnamon, pumpkin pie spice, sweet potato, nuts, etc.

Directions:

1. In a small sauce pan, mix the chia, flax and hemp seeds together with the non-dairy milk. (I like to add apples and/or bananas at this stage so they are heated with the porridge.)

2. Warm the mixture until the porridge is the desired thickness, 1-5 minutes.

3. Transfer the porridge to your bowl and add desired toppings.

Notes:

• For extra convenience, I premix equal parts chia, flax and hemp seeds together and keep the mixture in a jar in the refrigerator. I then scoop out 3 tablespoons of the mixture when needed.

• The omega-3s in flax meal are very volatile. I recommend buying flax seeds and grinding them as needed to optimize their freshness and omega-3 content. I grind about a weeks worth at a time and store in the refrigerator.

---

Nutrition information for 1 Tbsp each chia, flax and hemp seeds: 11.8 grams fat, 7.8 grams carbs, 7.3 grams fiber (0.5 net carbs), 7.8 grams protein (non-dairy milk and toppings will add additional nutrients)

BACK TO SCHOOL BREAKFASTS
THE UNIVERSAL BREAKFAST HASH RECIPE

How to Upgrade Your Breakfast

Breakfast is a challenging meal for many people and often gets less priority in busy mornings while rushing out the door for work or school. However, this meal is so powerful for our bodies, it has residual effects on our sleep later that evening. If you are focused on improving your nutrition and wellness, look first to how you start your day. Overnight our bodies spend several hours repairing and rejuvenating from the activity of the previous day. The first meal after sleep provides the fuel we need to further recharge for activity and get our bodies running well. Studies show that the food we eat for breakfast influences our energy levels, cravings, emotions and clarity throughout the day.

Unfortunately, many people skip it altogether, while others may reach for something quick, processed, and packaged. Often these quick choices are high-carbohydrate, dessert-like foods which do more harm than good. These foods spike our blood sugar, drain our energy, leaving us searching for our next “fix” of sugary foods as well as caffeinated beverages to keep this false sense of energy up and prevent a sugar crash.

Luckily, a nutritious breakfast can be easy, and help us get in the habit of including nutrient-dense foods at every meal. Listed below are a few tips to help set you up for a delicious day.

Tip 1: Prioritize your P’s at breakfast: Protein and Produce

Meals that contain healthy fats, good-quality proteins, and colorful vegetables, will provide a sense of balance and satisfaction. Having balanced macronutrients creates lasting energy and brain function that encourages you to continue making healthy choices all day.

Consider incorporating these quality ingredients into your morning:

• Proteins like eggs, wild salmon, leftover poultry, and for those that tolerate dairy it may include plain organic yogurt, or a high-quality plant-based protein powder 

• Healthy fats like avocado, natural almond butter, natural peanut butter, hemp seeds, chia seeds, flax seeds, coconut oil, coconut butter, olive oil, avocado oil, pesto, or high-quality cheeses

• Green vegetables such as spinach, Swiss chard, arugula, zucchini, asparagus, broccoli. These are just a few greens that work well. You can add any vegetables that you like.

• Complex carbohydrates: black beans, chickpeas, quinoa, brown rice, sweet potato, steel cut oatmeal

Tip 2: Make your carbs slow burning

When we eat refined carbohydrates like simple sugars and refined flours our blood sugar and insulin levels spike. Unfortunately, our bodies were not designed to handle the blood sugar and insulin roller coaster that many of us are on.

When we eat sugar, whether it’s in an obvious form like a donut or a non-obvious form like a sweetened yogurt cup, our blood sugar increases quickly. This fast increase then spikes insulin. When insulin removes blood sugar, you can then have a blood sugar crash, and then cortisol (our stress hormone) moves in to compensate and try to move sugar out of storage and back into the bloodstream. This process can be responsible for many carb and sugar cravings.

A simple solution to prevent blood sugar crashes is to eat a savory breakfast that includes fiber, good fats, and proteins. This will balance your blood sugar and give you more sustained energy and focus.

Tip 3: Fiber, Fiber, Fiber

Fiber is your friend for so many reasons. We know that it helps with digestion and keeping us regular, but it is also helpful in blood sugar control. Fiber slows our body’s absorption of sugar into our blood stream so that our blood sugar spikes are less significant. Fiber also feeds the good bacteria in our digestive tract that influences our metabolism and immunity. Breakfast is an easy and ideal meal to prioritize fiber consumption because again it sets the stage for the rest our day. If you are a woman then aim for at least 25 grams of fiber daily. Men should consume at least 38 grams of fiber daily.

Looking or some breakfast inspiration? Check out the recipes located at RelishHealthMD.com.

Here is a “produce and protein” recipe below to get you started:

Poached Eggs in Spicy Tomato Sauce

This elegant egg dish is traditionally called Shakshuka. It is a classic dish enjoyed widely in the middle east and Northern Africa. Although traditionally enjoyed for breakfast, it makes an easy and satisfying dinner and is a great way to increase vegetable consumption. Consider adding a can of chickpeas or artichokes to make the dish even more hearty.

Author: Erica Leazenby, MD (Adapted from the NYT Cooking website)
Serves: 4-6
Time: 30 minutes

Ingredients:

2-3 Tablespoons olive oil
1 large onion, diced
1 roasted red pepper, diced (jarred or freshly prepared)
3 garlic cloves
1 tsp cumin
1 tsp sweet or smoked paprika (or try a mixture of the two)
1 pinch red pepper flakes (optional)
1 (28-ounce) can crushed tomatoes with juice
4 handfuls of greens like spinach or chopped kale
1 tsp sea salt
Pepper to taste
6 large eggs
Chopped Cilantro for garnish (optional)
Hot sauce (optional)

Directions:

1. Preheat oven to 375 degrees.

2. Heat the oil in a large, oven-safe skillet over medium high heat. Sauté the onions and garlic until soft, about 4-5 minutes. Add red peppers, cumin, paprika, pepper flakes and stir to combine. Add the crushed tomatoes and season with salt and pepper. If using firm greens like kale, add them at this time. Allow the mixture to simmer for 10-15 minutes or until tomatoes start to thicken. If using tender greens, like spinach, stir them in just before adding the eggs.

3. Using the back of a spoon, gently make small wells for each egg in the tomato sauce. Moving quickly so that all eggs cook evenly, gently crack each egg and place in the sauce.

4. Place the skillet in the oven and bake the eggs for 5-8 minutes or until just set. Watch closely to prevent over cooking.

5. Garnish with herbs and hot sauce and serve with your favorite bread, toast or gluten- free grain.

Note: This sauce can be made in advance and reheated in individual portions if needed. For a quick morning meal, sauté the number of eggs needed and lay on top of the heated sauce.

Calories (per egg with sauce) 200; Fat 13 grams; Carbohydrates 16 grams; Fiber 4 grams; Sugar 3 grams; Protein 10 grams

BACK TO SCHOOL BREAKFASTS

Is a fiber supplement right for you?

Fiber is a type of complex carbohydrate that the human body cannot digest. Instead of breaking down into sugar molecules called glucose, it instead passes through the body undigested. Fiber helps regulate the body’s use of sugars, helps feed and support the beneficial bacteria in the large intestine and helping to keep hunger and blood sugar in check.

The Food and Nutrition Board of the US Institute of Medicine recommends a total daily fiber intake of 38 g/day for men and 25 g/day for women. However, the average American consumes only about 17 g/day of dietary fiber, and dietary fiber intake might be closer to 10 g/day in those following a low-carbohydrate diet.

Types of Fiber

Fiber comes in two varieties, both are beneficial to health:

Soluble fiber, dissolves in water and includes plant pectin and gums. As soluble fiber dissolves, it creates a gel that may improve digestion. Foods with soluble fiber include oatmeal, chia seeds, nuts, beans, lentils, apples and blueberries.

Insoluble fiber, which does not dissolve in water, can help food move through your digestive system by bulking up bowel movements, promoting regularity and helping prevent constipation. Foods with insoluble fibers include whole wheat products (especially wheat bran), quinoa, brown rice, legumes, leafy greens, nuts, seeds and fruits like pears and apples. Many foods have both soluble and insoluble fibers.

What are the benefits of fiber?

Soluble fiber

• Lowering cholesterol: Soluble fiber prevents some dietary cholesterol from being broken down and digested. Over time, soluble fiber can help lower cholesterol levels in the blood. Aim for five to 10 grams or more of soluble fiber a day for cholesterol lowering benefits. β-glucan (found in oat bran), raw guar gum, and psyllium are the types of fiber shown to lower cholesterol.

• Stabilizing blood sugar (glucose) levels: Soluble fiber slows down the digestion rate of other nutrients including carbohydrates. This means meals containing soluble fiber are less likely to cause sharp spikes in blood sugar levels.

• Lowering blood pressure: A 2018 meta-analysis of 22 randomized control trials found an overall reduction in blood pressure in people using fiber supplements or diets enriched with soluble fiber. Further analyses showed that psyllium in particular could reduce systolic blood pressure.

• Reducing the risk of cardiovascular disease: By lowering cholesterol levels, stabilizing blood sugars, lowering blood pressure, and decreasing fat absorption, regularly eating soluble fiber may reduce the risk of heart disease and circulatory conditions.

• Feeding healthy gut bacteria: Some soluble fiber-rich foods benefit our microbiome. They act like fertilizers that stimulate the growth of healthy bacteria in the gut.

Insoluble fiber

• Preventing constipation: As an indigestible material, insoluble fiber moves through the gastrointestinal tract absorbing fluid and sticking to other byproducts of digestion that are ready to be formed into stool. Insoluble fiber speeds up the movement and processing of waste, helping the body optimize normal elimination and reduce constipation.

• Lowering the risk of diverticular disease and cancer: By preventing constipation and intestinal blockages, insoluble fiber helps reduce the risk of developing small folds and hemorrhoids in the colon. It may also reduce the risk of colorectal cancer.

Both Soluble and insoluble fiber

• Feeling satiated or full longer after meals: Soluble fiber slows down how quickly foods are digested, meaning most people feel full longer after fiber-rich meals. Insoluble fiber physically fills up space in the stomach and intestines, furthering the sensation of being full. These properties can help people manage their weight.

• Helping lower disease risk: Due to fiber’s many health benefits, a high-fiber diet is associated with a lower risk of many diseases, including obesity, cardiovascular disease, diabetes, metabolic syndrome and others.

Where to find fiber naturally

Good food sources of fiber include whole grains, whole fruit and vegetables, legumes, nuts and seeds.

Some Food Sources of Dietary Fiber Linus Pauling Institute Oregon State University

Types of fiber supplements:

β-Glucans

β-Glucans are soluble fibers found naturally in oats, barley, mushrooms, yeast, bacteria and algae. β-Glucans extracted from oats, mushrooms, and yeast are available in a variety of nutritional supplement capsules without a prescription.

Glucomannan

Glucomannan, sometimes called konjac mannan, is classified as a soluble fiber isolated from konjac flour. Glucomannan is available as powder and in capsules, which should be taken with plenty of liquids.

Pectin

Pectins are soluble fibers most often extracted from citrus peels and apple pulp. Recipe for pectin-rich stewed apples.

Inulins and oligofructose

Inulins and oligofructose, extracted from chicory root are used as food additives. They are also classifies as prebiotics because of their ability to stimulate the growth of potentially beneficial Bifidobacteria species in the colon. Inulin is produced by many plants and is composed mainly of fructose. A number of dietary supplements and packaged “high fiber foods” containing inulins and oligofructose.

Guar gum

Raw guar gum is used as a thickener or emulsifier in many food products. Dietary supplements containing guar gum have been marketed as weight-loss aids, but there is no evidence of their efficacy. Unlike guar gum, partially hydrolyzed guar gum (PHGG, Sunfiber) has no effect on serum cholesterol or blood sugar levels. However, PHGG is a low FODMAP fiber and is less likely to trigger bloating or cramping in people with irritable bowel syndrome.

Psyllium

Psyllium, a soluble, gel-forming fiber isolated from psyllium seed husks, is available without a prescription in laxatives, ready-to-eat cereal, and dietary supplements. Psyllium (the main component of Metamucil) is proven to be effective to lower serum cholesterol and improve blood sugar balance. Because it also normalizes stool form, psyllium is the only fiber recommended by the American College of Gastroenterology to treat chronic constipation and irritable bowel syndrome.

Wheat Dextan

Wheat dextrin (Benefiber) is a form of wheat starch. The manufacturers considers it gluten-free because it contains less than 20 parts per million (ppm) of gluten. However, people with gluten intolerance or celiac disease should not use Benefiber unless directed by a doctor.

Polycarbofil

Polycarbofil (Fibercon) is a synthetic polymer that is used as stool stabilizer to treat constipation, diarrhea and abdominal discomfort.

Methylcellulose

Methylcellulose (Citrucel) found in fiber supplements is a synthetic product derived from cellulose. Methylcellulose is not broken down and digested in the intestines, but rather absorbs water and becomes gel-like to add bulk to the stool. Because methylcellulose does not ferment, it may cause less gas and bloating in some individuals.

Polydextrose

Polydextrose is a complex carbohydrate made from glucose. It is made in a lab and is not digested by the body. Polydextrose is often used as a prebiotic to support the growth of beneficial bacteria in the microbiome.

**Do not take fiber supplements within 1 hour of other medications or some supplements including calcium, iron, and zinc. Fiber can interfere with absorption.

PREBIOTICS VERSE PROBIOTICS
ADVICE FOR STAYING REGULAR WHEN YOU TRAVEL

Advice for Staying Regular When You Travel

I believe travel is an important part of life. It expands our understanding of the world around us which makes us better humans. Meeting new people, seeing amazing beauty, having special time with loved ones and trying new foods can be transformative. Unfortunately, there can be a side effect. If you get constipated when you travel, you are not alone. Disrupting our regular routine, changing time zones and eating that new food can be hard on our gut health. Try some of these strategies to help you worry less and have more adventure. 

Focus on fiber and bring (organic) prunes.

Fiber is magic for constipation. Fiber is the indigestible component of food that adds bulk to our stool. Traveling can make it challenging to eat your daily fiber minimum. Bringing fiber supplements along for the ride can make your journey easier. Prunes are a great option. They travel easy and make a sweet snack on the go. Many people only need three to four to maintain a regular bowel movement. Other great options include chia seeds to add to smoothies, psyllium husk or ground flaxseed. Berries are also rich in fiber and antioxidants. 

Stay hydrated.

Dehydration can be a big culprit contributing to constipation. Travel with a favorite refillable water bottle and aim to drink half your body weight in ounces of water. 

Drink something warm.

The warm beverage with or without caffeine can trigger motility. Regular or herbal tea, hot water or coffee are all great options. A small amount of caffeine such as a cup of coffee or espresso may be helpful for resetting the gut and getting things moving. If drinking caffeine, enjoy the cup in the morning so that it does not interfere with your sleep and melatonin production. 

Take magnesium.

Magnesium is a mineral found abundantly in the body and involved in many different enzymatic reactions in the body. There are several different types of magnesium, but in particular magnesium citrate is a safe laxative. I recommend that people start with one capsule per night and increase every one-three nights by one capsule until they get soft stools once or twice per day.

Even with a combination of these tips, some people still feel “off” while traveling. That’s ok. Give yourself a day or two to recover. However, if constipation is a regular occurrence there may be something more significant for you to address. Schedule an appointment with Relish Health and let's figure it out together. 

Enjoying Bitter Greens: Promote Digestion and Gain Nutrients

Red Belgian Endive

As Americans we are sugar-addicted and bitter-phobic, but many cultures embrace bitter flavors. Europeans have a tradition of “digestive” bitters and the ideal Chinese meal always includes a bitter food on the plate. We humans have taste receptors for five flavors: sweet, salty, sour, bitter and the elusive umami.

These flavors are important and have played a role in our evolutionary development. For example, sweet flavors signify sugars and sources of easy calories. On the other hand, bitter flavors have likely helped us avoid eating toxic substances. Over time we developed tolerance to these flavors, which has allowed us to eat nutritious plants that have bitter-flavors and now they are easily found in your grocery store. The chemical compounds in these plants that are responsible for the bitter flavors have demonstrated beneficial properties, including stimulating appetite, promoting digestive enzyme production necessary for optimal nutrient absorption as well as promoting gastrointestinal motility. Many people already use bitters for this purpose in the form of a morning cup of coffee. In fact, the three most recognized bitters in the American diet include coffee, chocolate and beer.

Kale, Swiss Chard and Arugula

Americans often ignore these wonderfully nutritious bitter greens. They are packed with vitamins A, C, K and minerals like calcium, potassium and magnesium yet low in calories. They are also great sources of folate and fiber.  Adding bitter greens to your diet can be simple. Arugula, endive, broccoli rabe, swiss chard, dandelion greens, escarole, frisée, kale, mizuna, mustard greens, beet greens, radicchio, and watercress can all be found seasonally in the produce section of most local groceries. The tender bitter greens can be incorporated into your salad. For the sturdier greens, consider lightly sautéing in a small amount of olive oil with a sprinkle of salt to tame the bitter flavor and make the greens more digestible.

To introduce your palate to these flavors, try the following recipe.

---

Bitter Greens Salad

Of all the flavors that grace our plate, the bitter flavor is potentially the most fascinating. There is strong tradition around the world to use bitter flavors to help aid digestion, cleanse the body and build vitality. One of the best ways to introduce bitterness to your plate is to incorporate the bitter taste of nutrient dense greens into your salad. Chicory, dandelion, arugula, radicchio, endive or watercress are wonderfully complex tasting greens that are easily found in groceries and farmers’ markets. Slowly increase their proportion to sweeter tasting lettuces in your salad to build up your tolerance.

Author: Erica Leazenby, MD
Serves: 4-6
Time: 10-15 minutes

Ingredients:

2 tablespoons apple cider vinegar
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup
2 tablespoons olive oil
1/8 teaspoon salt
pepper to taste
6 cups mixed greens like romaine lettuce, endive, radicchio, watercress
Optional add-ins: a thinly sliced apple, fennel or radish

Directions:

1. Combine vinegar, mustard, honey in a small bowl. Add oils and whisk until well blended. Season vinaigrette to taste with salt and pepper.

2. Combine greens and any additional toppings in a large bowl and drizzle with dressing. Toss to coat. Serve immediately.

Notes:
Tart, yet sweet apples, like pink ladies or gala apples work well in this recipe. When possible use raw, unpasteurized apple cider vinegar like Braggs brand. 

Decadent German Chocolate Chia Pudding

Decadent German Chocolate Chia Pudding

I’ve had some extra time to be creative during COVID quarantine. Breakfasts have become slow family affairs which has been a fun time to experiment with new recipes. Chia pudding is a simple make-ahead option that is in our normal repertoire. This week I decided to make it more exciting with a decedent sauce made from whole, nourishing ingredients. Beyond breakfast, this recipe is delicious enough to be dessert!

Chia seeds are the edible seeds of a flowering plant in the mint family. They are rich in soluble fiber and a good source of short-chain omega-3 fatty acids, antioxidants, iron, and calcium.  When soaked, chia seeds absorb up to 12 times their weight in liquid. The soaked seeds have a gel-like texture that can work as an egg replacement in recipes or, in the case of this recipe, create a tapioca pudding-like product.

Enjoy!

Decadent German Chocolate Chia Pudding

Author: Erica Leazenby

Serves: 4

Time: 10 minute plus 1 hour chilling time

Chocolate Pudding:

• 1 cup non-dairy milk of choice (I use cashew milk, but you may try almond milk or oat milk)

• 1/2 cup full-fat coconut milk

• 1/2 cup chia seeds

• 2 Tablespoons cocoa powder

• 2 Tablespoons maple syrup (or try monk fruit syrup for zero sugar)

• 1/2 teaspoon vanilla

• Pinch of salt

Coconut Pecan Date Sauce:

• 4 large Medjool dates, pitted and soaked in warm water until soft

• 1/4 cup water

• 1/4 teaspoon vanilla

• Pinch of salt

• 2 Tablespoons pecans (Optional: toast for richer flavor)

• 2 Tablespoons unsweetened coconut flakes (Optional: toast for richer flavor)

Directions:

1. Drain the dates and place them in a food processor or blender with a 1/4 cup water, the vanilla and salt. Blend until the mixture is a smooth consistency. Stir in the the coconut and pecans by hand.

2. In a mixing bowl whisk together all the ingredients for the pudding. Pour the mixture into four containers. Top with a quarter of the coconut pecan sauce and garnish as desired with extra pecans and coconut.

3. Chill the pudding for approximately 1 hour before serving.

Calories per serving: 310, Fat: 22g, Total carbs: 28.5, Fiber 12g, Sugar 11.5, Protein 8g

References:

• https://www.medicalnewstoday.com/articles/291334#tips

Upgrade Your Breakfast

Sweet Potato with Chai Spiced Almond Butter and Bananas

Breakfast is a challenging meal for many people and often gets less priority in busy mornings while rushing out the door for work or school. However, this meal is so powerful for our bodies, it has residual effects on our sleep later that evening. If you are focused on improving your nutrition and wellness, look first to how you start your day. Overnight our bodies spend several hours repairing and rejuvenating from the activity of the previous day. The first meal after sleep provides the fuel we need to further recharge for activity and get our bodies running well. Studies show that the food we eat for breakfast influences our energy levels, cravings, emotions and clarity throughout the day.

Unfortunately, many people skip it altogether, while others may reach for something quick, processed, and packaged. Often these quick choices are high-carbohydrate, dessert-like foods which do more harm than good. These foods spike our blood sugar, drain our energy, leaving us searching for our next “fix” of sugary foods as well as caffeinated beverages to keep this false sense of energy up and prevent a sugar crash.

Luckily, a nutritious breakfast can be easy, and help us get in the habit of including nutrient-dense foods at every meal. Listed below are a few tips to help set you up for a delicious day.

Tip 1: Prioritize your P’s at breakfast: Protein and Produce

Meals that contain healthy fats, good-quality proteins, and colorful vegetables, will provide a sense of balance and satisfaction. Having balanced macronutrients creates lasting energy and brain function that encourages you to continue making healthy choices all day.

Consider incorporating these quality ingredients into your morning:

• Proteins like eggs, wild salmon, leftover poultry, and for those that tolerate dairy it may include plain organic yogurt, or a high-quality plant-based protein powder 

• Healthy fats like avocado, natural almond butter, natural peanut butter, hemp seeds, chia seeds, flax seeds, coconut oil, coconut butter, olive oil, avocado oil, pesto, or high-quality cheeses

• Green vegetables such as spinach, Swiss chard, arugula, zucchini, asparagus, broccoli. These are just a few greens that work well. You can add any vegetables that you like.

• Complex carbohydrates: black beans, chickpeas, quinoa, brown rice, sweet potato, steel cut oatmeal

Tip 2: Make your carbs slow burning

When we eat refined carbohydrates like simple sugars and refined flours our blood sugar and insulin levels spike. Unfortunately, our bodies were not designed to handle the blood sugar and insulin roller coaster that many of us are on.

When we eat sugar, whether it’s in an obvious form like a donut or a non-obvious form like a sweetened yogurt cup, our blood sugar increases quickly. This fast increase then spikes insulin. When insulin removes blood sugar, you can then have a blood sugar crash, and then cortisol (our stress hormone) moves in to compensate and try to move sugar out of storage and back into the bloodstream. This process can be responsible for many carb and sugar cravings.

A simple solution to prevent blood sugar crashes is to eat a savory breakfast that includes fiber, good fats, and proteins. This will balance your blood sugar and give you more sustained energy and focus.

Tip 3: Fiber, Fiber, Fiber

Fiber is your friend for so many reasons. We know that it helps with digestion and keeping us regular, but it is also helpful in blood sugar control. Fiber slows our body’s absorption of sugar into our blood stream so that our blood sugar spikes are less significant. Fiber also feeds the good bacteria in our digestive tract that influences our metabolism and immunity. Breakfast is an easy and ideal meal to prioritize fiber consumption because again it sets the stage for the rest our day. If you are a woman then aim for at least 25 grams of fiber daily. Men should consume at least 38 grams of fiber daily.

Looking or some breakfast inspiration? Check out the recipes located at RelishHealthMD.com.

Here is a “produce and protein” recipe below to get you started:

Chai Spiced Sweet Potato

Combining good fats, proteins and complex carbohydrates are the secret to a breakfast that sustains you through the day. Sweet potatoes are a delicious and vitamin rich way to add fiber and slow-burning carbohydrates to your day. Top with almond butter for a healthy fat source that will enhance vitamin absorption and keep you full even longer.

Author: Erica Leazenby, MD

Time: 5 minutes hands on

Serves: 1

Ingredients:

• 1 small baked sweet potato

• 2 Tablespoons chai spiced almond butter

• Optional toppings: banana slices, raisins, pumpkin seeds, or hemp seeds

Directions:

1.     Three options for preparing the sweet potato.

a.    Place the whole, clean, pierced sweet potato in the microwave for 4-8 minutes.

b.    Or, if you are really short on time, simply cut the sweet potato in ¼ inch thick slices and “toast” in the toaster until the slices start to brown and blister. This may take multiple cycles to get the optimal “doneness.”

c.    Or, if you can plan ahead the night before, then preheat the oven to 400 degrees. Puncture the clean sweet potato several times with a fork then lightly coat with oil. Place the sweet potato on a baking sheet and place in the oven for 30-40 minutes or until easily pierced with a fork. Place in refrigerator until morning and reheat in microwave.

2.     Top with almond butter and optional toppings. Enjoy.

Chai Spiced Almond Butter

Ingredients:

• 1 cup raw almond butter

• 3/4 teaspoon cinnamon

• 1/2 teaspoon ground cardamom

• 1/4 teaspoon ground ginger

• 1/4 teaspoon ground clove

• 1/8 teaspoon sea salt

• 1-2 teaspoons honey (optional)

Directions: Combine all ingredients. Store in an air tight container up to several months.

Calories (per sweet potato with 2 Tablespoons almond butter) 315; Fat 19 grams; Carbohydrates 33 grams; Fiber 5 grams; Sugar 7 grams; Protein 7 grams

Good Mood Food

Do you dread people asking you “how are you today?” Do you say “fine” but secretly you are groggy or grumpy, or maybe just feeling down or in a bad mood? Anxiety and depression symptoms are common in American adults and can affect relationships, work, and overall health. While there are common pharmaceutical and counseling solutions which are appropriate, there is an additional area that you can easily control which also is a very powerful tool affecting your mood. Let’s look at food and its impact on your brain and your mood.

Our brains are composed of some of the hungriest cells in our body. They need consistent fuel and have specific nutrient needs. Study after study  has demonstrated that eating a nutrient-dense diet that is low in sugar (like a Mediterranean style diet) can prevent and even be used to help treat depression. A diet that is rich in “good mood foods” that include B vitamins, good fats and important minerals helps boost our brain’s ability to utilize serotonin and other feel-good brain chemicals.

Here are a few key nutrients that can help lift your mood, and where to find them in foods:

Omega-3 fatty acids

Omega-3 fatty acids are essential building blocks of our brains. In fact, our brains are comprised of nearly 60% fat! EPA and DHA fatty acids found in cold water fish are the fats that help protect our brain and lower inflammation. Good sources of omega-3 fats include salmon, sardines and anchovies. (Check out these salmon and sardine recipes for inspiration.)

B Vitamins

Your brain needs B vitamins to initiate many essential chemical reactions which help prevent depression and heighten the effects of antidepressants. In particular, B12, B6 and folate are necessary for nerve cell functioning. B12 is a vitamin that predicts how fast our brain shrinks as we age. One key approach to slowing this process is to maximize our absorption of vitamin B12 by keeping our stomach and gut healthy and eating foods that concentrate B12. Sources of many B vitamins include leafy greens, whole grains, nuts and seeds and lean meat. Vitamin B12 is only found in animal products. While clams, mussels and oysters provide an especially high concentration, you can also gain benefit by eating small servings of high quality pastured eggs and meats.

Fiber and probiotics

It’s been well-established that serotonin is a powerful chemical in our brain that influences our mood. Studies suggest that 60%-90% of serotonin is in our gastrointestinal system (our gut) which makes it directly affected by our microbiome (the colony of bacteria that lives in our gut.) So, a good mood requires keeping our gut be happy and healthy. Also, the microbiome helps regulate our immunity, helps us absorb our nutrients and even creates chemicals that communicate with our brain. Fiber feeds these beneficial bacteria that are so crucial to our guts’ proper function. Probiotic foods like kefir, sauerkraut and kimchi help create and balance a proper microbiome.

Vitamin D

A lack of vitamin D is associated with low mood, but also sub-optimal immunity. The best source of natural vitamin D is sunlight absorbed through the skin. However, if you have limited exposure to light, then taking a supplement may be helpful and is commonly necessary in the Midwest. Unfortunately, natural food sources of vitamin D are limited, and include sardines and cod liver oil. Those are probably not your first choices for dinner this week. Talk to your physician or Relish Health to gain a personal assessment of your level of vitamin D to customize a solution for you. 

Sweet Sautéed Spinach

Sweet Sautéed Spinach

Fresh, raw greens are the most nutritious foods we can eat as they provide great antioxidants and include many important nutrients that nourish our bodies and prevent illness. They should be included in everyone’s daily diet, but it’s sometimes hard to find variety with how we eat them. Sure, salads are easy to throw together, but it’s not the only way to enjoy greens. Try sautéing spinach to add variety to your dinner plate and increase your intake of this nutrient-dense food. In this recipe, we’ll use walnuts, raisins and garlic to add depth and flavor to the spinach. Don’t have these in your pantry? Try substituting pine nuts or slivered almonds for the nuts and cranberries or currents for the pop of sweetness. This recipe comes together in minutes and is ideal for using up spinach or other greens in your fridge.

Sweet Sautéed Spinach

Spinach is a versatile green. The tender leaf is ideal for salads but can become a delicious savory warm side dish. Pairing this green with walnuts and raisins creates a delicious sweet umami flavor that complements any hearty meal. 

Author: Erica Leazenby, MD

Time: 8-10 minutes

Serves: 4

Ingredients:

1 Tablespoon extra-virgin olive oil

1 garlic clove, whole but crushed

1 pinch red pepper flakes (optional)

¼ cup raw walnuts

2 Tablespoons raisins

6 cups spinach (5 ounce package), washed and dried

Salt and pepper to taste

Directions:

1.    Heat the olive oil over medium heat in a large skillet or pot. Add the garlic, red pepper flakes, walnuts and raisins. Sauté this mixture until the walnuts start to toast, the raisins plum and the garlic becomes soft, about 2-3 minutes 

2.    Add the spinach to the pan. Gently toss the leaves periodically until the greens are soft and wilted. Salt and pepper to taste. 

3.    Serve warm. 

How to Roast Veggies like a Pro

How to Roast Veggies like a Pro

Perfect Roasted Vegetables

Roasting is a wonderful technique for bringing out vegetables’ natural sweetness and deep flavor. Use some of the tips below to master veggies that are tender on the inside and crisp on the outside. Cook in bulk – big batches of veggies are a great base to make frittatas, quick lunches, simple salads and grain bowls throughout the week. 

Tip 1: Choose a pan. When choosing a pan for roasting veggies, go for a heavy duty uncoated aluminized steel or natural aluminum rimmed baking sheet. The rim prevents vegetables from sliding off the edge yet is low enough to allow heat to circulate around the vegetables. The standard size for a half sheet-pan is 13"x18". I recommend using the largest sheet pan your oven will accommodate.

 Tip 2: Cut veggies uniformly. Make sure that all the veggies are all cut to approximately the same size. This will ensure that they roast evenly and be finished at the same time. If you are roasting different kinds of vegetables on the same pan, make sure they have similar cooking times and oven temperatures. Check out this complete guide to roasting times for different vegetables. Many veggies roast well at 425-450 degrees.

Tip 3: Use about two tablespoons of oil per sheet. Lightly coat the veggies with oil to help keep the interior of the veggies moist. Too much oil can cause soggy veggies.  A good rule of thumb is about 2 tablespoons of oil per baking sheet.

Tip 4: Arrange the veggies in a single layer. Crowded veggies will steam rather than get crisp and caramelized. Spread the veggies evenly across the baking sheet. 

Tip 5: Season with salt and pepper prior to roasting. Adding salt before roasting is a key step and can really make a difference in the final flavor. It is hard to give an exact measurement since salting is a matter of personal preference and can vary from vegetable to vegetable. A general rule of thumb is to use around 1/2 to 3/4 teaspoon of salt per baking sheet and a few grinds of black pepper. Taste the vegetables when they have finished cooking and add more seasoning if needed.

Tip 6: Center your pans. If using only one sheet pan, the center of your oven is usually the best place to put it. When using multiple pans, always try to place them side by side if the oven allows. If you have to roast veggies on two different racks, make sure you put the top rack in the upper third of the oven and the lower rack in the bottom third of the oven. This will allow the heat and air to circulate better to help get the vegetables tender and caramelized. If the baking sheets are only an inch or two apart, the bottom vegetables will steam.

Tip 7: Rotate halfway through. Another tip when using multiple pans is to rotate the pans halfway through to ensure that all veggies are getting equal exposure to the heat and have an equal chance at getting crispy and caramelized. 

Tip 8: Consider convection. If you are using multiple pans, another option is to bake on convection, a setting where the heat is circulated by a fan. This setting can produce more even heat. This can be very helpful when you are roasting multiple vegetables at once. Beware, this setting is also more drying and cooks more quickly. A good rule of thumb is to reduce the oven temperature by 25°F when using a convection setting.

Tip 9: Add flavor. Fresh herbs, such as rosemary or thyme can be a wonderful addition to the pan for a little extra flavor. Don’t forget to taste the vegetables before serving. You can always finish them with a sprinkle of flaky sea salt and more freshly ground black pepper.

Tip 10: Store the veggies in the refrigerator. Roasted vegetables can be stored in the fridge for 3 to 4 days. Roasted veggies can be frozen however, they will lose their crispy texture. 

(Adapted from Kitchen Matters: More than 100 Recipes and Tips to Transform the Way You Cook and Eat--Wholesome, Nourishing, Unforgettable by Pamela Salzman)

Advice for Staying Regular When You Travel

I believe travel is an important part of life. It expands our understanding of the world around us which makes us better humans. Meeting new people, seeing amazing beauty, having special time with loved ones and trying new foods can be transformative. Unfortunately, there can be a side effect. If you get constipated when you travel, you are not alone. Disrupting our regular routine, changing time zones and eating that new food can be hard on our gut health. Try some of these strategies to help you worry less and have more adventure. 

Take magnesium.

Magnesium is mineral found abundantly in the body and involved in many different enzymatic reactions in the body. There are several different types of magnesium, but in particular magnesium citrate is a safe and great laxative. I recommend that people start with one capsule per night and increase every one-three nights by one capsule until they get soft stools once or twice per day.

Focus on fiber and bring (organic) prunes.

Fiber is magic for constipation. Fiber is the indigestible component of food that adds bulk to our stool. Traveling can make it challenging to eat your daily fiber minimum. Bringing fiber supplements along for the ride can make your journey easier. Prunes are a great option. They travel easy and make a sweet snack on the go. Many people only need three to four to maintain a regular bowel movement. Other great options include chia seeds to add to smoothies, psyllium husk or ground flaxseed. Berries are also rich in fiber and antioxidants. 

Stay hydrated.

Dehydration can be a big culprit contributing to constipation. Travel with a favorite refillable water bottle and aim to drink half your body weight in ounces of water. 

Have some caffeine.

A small amount of caffeine such as a cup of coffee or espresso may be helpful for resetting the gut and getting things moving. Enjoy the cup in the morning so that it does not interfere with your sleep and melatonin production. 

Even with a combination of these tips, some people still feel “off” while traveling. That’s ok. Give yourself a day or two to recover. However, if constipation is a regular occurrence there may be something more significant for you to address. Schedule an appointment with Relish Health and let's figure it out together. 

Eating to Better Health

Can your fork really work for you? In my cooking classes, people often ask me what they should eat to help them feel better or improve their health. The answer is as complex as you are. It really is different for everyone. Indeed, your fork is one of the most powerful tools you have to improve your health. Every food you put on it is a piece of information that can alter your body chemistry for better or worse. Where do you start? Don't let food get in your way of feeling your best. Here are 10 tips below that you can implement today. If you have specific illnesses or health challenges, please contact me to set an appointment and we can work on a personalized plan together. 

1: Prepare food at home. Meals prepared at home have fewer calories, less fat and less sugar compared with convenience foods or those in restaurants. Invest in a grill pan and stock your pantry with olive oil and spices. Be patient with yourself - any lifestyle change requires creativity and perseverance. Use available resources like healthy cooking classes, library books and online meal planning tools to help learn this new skill. Don’t forget to start simple.

2: Eat more Plants. Pay the farmer now or the pharmacist later. Numerous studies link vegetable and fruit consumption to longevity. Some studies even show eating 5 servings of veggies daily can add as much as 3 years to your life. Eating more plants is associated with decreased inflammation and chronic disease. 

3: Eat the Rainbow. The different colors found in the plant kingdom represent different beneficial antioxidants and nutrients. Eat a rainbow of veggies and fruits to take advantage of all mother nature has to offer. Consider counting color rather than calories. Variety is the spice of life and may also prolong it.

4:  Eat the 4 S’s. Soups, Salads, Smoothies and Stir Fries are great ways to increase servings of veggies in your diet.

5: Beware the Liquid Calorie. Our brain and appetites do a poor job accounting for the calories we drink. It is best to drink water and other non-caloric, unsweetened beverages.

6: Eat Living Foods. Trillions of bacteria live in our gut. These bacteria help us absorb nutrients, ward off infection, produce vitamins, and help regulate our immune system. We need to tend this inner garden to keep it healthy. This means eating foods rich in fiber and consuming fermented foods like sauerkraut. Avoiding unnecessary antibiotics, pesticides and additives also help keep these bacteria healthy.

7:  Fiber is our Friend. Counting grams of fiber is a good measure for plant consumption. Fiber feeds our "good gut bacteria," it helps us feel full, it prevents constipation and can help lower our risk of cancer and inflammation. Make your goal 25 grams per day if you are a woman and 38 grams per day if you are a man.

8: Choose protein with fewer legs. Both a whole-food, plant-based diet and the Mediterranean diet show dramatic reduction in cardiovascular disease and cancer risk. These diets prioritize plant proteins from legumes, nuts and seeds. The Mediterranean diet includes moderate seafood consumption and minimizes or eliminates red meat.

9: Understand Fats. Fat is not to be feared. It is an integral part of our cell membrane and the building blocks of our hormones. Include “good fats" like those found in olive oil, avocado, nuts, seeds and fish. Minimize your consumption of saturated fats and trans-fats (hydrogenated oil). These are found in red meats, whole fat dairy and highly processed foods.

10: Genes are not your destiny. Changing your lifestyle and diet can change how your genes behave. Eating a diet rich in fruits and vegetables, exercising regularly and practicing stress reduction can turn off genes associated with inflammation and cancer. 

Promote Digestion and Gain Nutrients with Delicious Bitter Greens

Bitter green salad

As Americans we are sugar-addicted and bitter-phobic, but many cultures embrace bitter flavors. Europeans have a tradition of “digestive” bitters and the ideal Chinese meal always includes a bitter food on the plate. We humans have taste receptors for five flavors: sweet, salty, sour, bitter and the elusive umami.

These flavors are important and have played a role in our evolutionary development. For example, sweet flavors signify sugars and sources of easy calories. On the other hand, bitter flavors have likely helped us avoid eating toxic substances. Over time we developed tolerance to these flavors, which has allowed us to eat nutritious plants that have bitter-flavors and now they are easily found in your grocery store. The chemical compounds in these plants that are responsible for the bitter flavors have demonstrated beneficial properties, including stimulating appetite, promoting digestive enzyme production necessary for optimal nutrient absorption as well as promoting gastrointestinal motility. Many people already use bitters for this purpose in the form of a morning cup of coffee. In fact, the three most recognized bitters in the American diet include coffee, chocolate and beer.

Americans often ignore these wonderfully nutritious bitter greens. They are packed with vitamins A, C, K and minerals like calcium, potassium and magnesium. They are also great sources of folate and fiber.  Adding bitter greens to your diet can be simple. Arugula, endive, broccoli rabe, swiss chard, dandelion greens, escarole, frisée, kale, mizuna, mustard greens, beet greens, radicchio, and watercress can all be found seasonally in the produce section of most local groceries. The more tender greens can be incorporated into your salad. For the sturdier greens, consider lightly sautéing in a small amount of olive oil with a sprinkle of salt to tame the bitter flavor and make the greens more digestible.

To introduce your palate to these flavors, try the following recipe.

Bitter Greens Salad

Of all the flavors that grace our plate, the bitter flavor is potentially the most fascinating. There is strong tradition around the world to use bitter flavors to help aid digestion, cleanse the body and build vitality. One of the best ways to introduce bitterness to your plate is to incorporate the bitter taste of nutrient dense greens into your salad. Chicory, dandelion, arugula, radicchio, endive or watercress are wonderfully complex tasting greens that are easily found in groceries and farmers’ markets. Slowly increase their proportion to sweeter tasting lettuces in your salad to build up your tolerance.

Author: Erica Leazenby, MD

Serves: 4-6

Time: 10-15 minutes

Ingredients:

2 tablespoons apple cider vinegar

1 teaspoon Dijon mustard

1 teaspoon honey or maple syrup

2 tablespoons olive oil

1/8 teaspoon salt

pepper to taste

6 cups mixed greens like romaine lettuce, endive, radicchio, watercress

Optional add-ins: a thinly sliced apple, fennel or radish

 Directions:

·      Combine vinegar, mustard, honey in a small bowl. Add oils and whisk until well blended. Season vinaigrette to taste with salt and pepper.

·      Combine greens and any additional toppings in a large bowl and drizzle with dressing. Toss to coat. Serve immediately.

 Notes:

Tart, yet sweet apples, like pink ladies or gala apples work well in this recipe. When possible use raw, unpasteurized apple cider vinegar like Braggs brand.