Grain-Free Chocolate Zucchini Muffins

The squash plants in my garden have yielded an incredible amount of fruit this year. I've been creative in utilizing this bounty: crafting dinner sides of sautéed zucchini with caramelized onions and oregano, preparing zucchini fritters, incorporating zucchini into turkey meatballs and burgers, concocting zucchini fried rice, sharing the surplus with my neighbors, and even baking zucchini muffins! While I've managed to gather most zucchinis when they're small and tender, inevitably there are a few that escape notice and grow larger below the garden foliage. This recipe is excellent for utilizing the oversized produce; just remember to remove any large seeds.

These muffins fall within the realm of indulgence due to the addition of maple syrup (yep, it's still added sugar), yet they maintain a notably lower sweetness level compared to numerous renditions of zucchini quick breads. The inclusion of almond butter also introduces some wholesome, polyunsaturated fats, imparting a hint of virtuousness to the muffins.

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Grain-Free Chocolate Zucchini Muffins

Author: Erica Leazenby, MD (Inspired by Pamela Salzman)
Makes: 12 muffins
Time: 35 minutes

Ingredients:

• Coconut oil for greasing the muffin pan

• 1 cup creamy, unsweetened, unsalted almond butter, raw or roasted

• 2 cups of shredded zucchini, about 1 medium zucchini (do not squeeze out excess liquid)

• 1/3 cup pure maple syrup

• ¼ cup cocoa powder

• ¼ teaspoon fine ground sea salt

• 1.5 teaspoon baking soda

• 2 large eggs

• 1 teaspoon pure vanilla extract

• 1/2 cup dark or semi-sweet chocolate chips

Directions:

1. Preheat your oven to 350 degrees (or 325 convection). Grease and/or line your muffins tins.

2. In a large bowl combine all the ingredients.

3. Divide the batter evenly into the prepared muffin pan and bake until just set and a toothpick comes out clean or with dry crumbs. Do not overbake. Standard size muffins will take about 20-25 minutes to bake.

4. Allow to cool before serving.

Estimated nutritional value per muffin: Total Calories 221, Total Fat 17.5g, Carbs 19g, Fiber 2g, Protein 5g

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Other Gluten-free Treat Recipes:
PECAN BANANA BREAKFAST BREAD
TOASTED MARZIPAN
GLUTEN & DAIRY FREE GINGERBREAD BISCOTTI

Mediterranean Diet For Everyone

Beet and Lentil Salad

There are so many different specialty diets these days: Keto, Paleo, Vegan, FODMAP, and the list goes on. I've prescribed all of these diets to patients for different reasons over the years, as everyone has individual needs at times. After 20+ years of medical practice, including 7 years focused on food and nutrition, I have come to the conclusion that there is no one perfect diet. That being said, I love to teach and preach about the Mediterranean diet because it is as close to a "one size fits-all" plan that works.

While you can Google a list of specific foods and guidelines for the Mediterranean diet, it doesn't really work that way. Rather, it is really a formula for eating well rather than a specific cuisine. The basic tenants of the eating pattern are simple: focus on eating whole (unprocessed) food that is rich in fruits and veggies, whole grains, nuts, legumes, spices, and extra virgin olive oil. Do this while keeping poultry, fish, dairy, and red meat to modest amounts. No matter your dietary allegience, it is hard to argue against a diet that advocates for eating real food. 

The research behind this formula is extensive. Thousands of studies representing millions of lives consistently shows that eating like this helps maintain weight, keeps cholesterol in check and blood sugar and blood pressure low. Also, the risk of cancer, depression and Alzheimer's disease is also lower. All these benefits are gained simply by paying attention to what goes in your mouth. 

Whether you consider yourself a vegan, a paleo die-hard or follower of a specialty diet, applying a Mediterranean diet philosophy to your approach can benefit your health.

Keep the following in mind:

1. Eat lots of vegetables. There are so many choices! From a simple plate of sliced fresh tomatoes drizzled with olive oil and flaky sea salt, to garlicky greens, fragrant soups and stews, healthy pizzas, or oven-roasted medleys. Vegetables are vitally important to the fresh tastes and health benefits of the Mediterranean diet.

2. Change the way you think about meat. If you eat meat, just do it in smaller amounts. For example, add small strips of sirloin to a vegetable sauté, or garnish a dish of lentils with diced prosciutto. As a main course, have smaller portions (3-4 ounces) of chicken or pastured meat. Think of meat as an accompaniment instead of the center of the plate.

3. Consider eating seafood twice a week. Fish such as salmon, trout and mackeral are rich in heart-healthy omega-3 fatty acids. When you crave more variety add anchovies, sardines and herring. Shellfish including mussels, oysters, and clams have similar benefits for brain and heart health.

4. Cook a vegetarian meal one night per week. Build these meals around beans, whole grains, and vegetables, and heighten the flavors with fragrant herbs and spices. When one night feels comfortable, try two nights per week.

5. Use good fats. Include sources of healthy fats in your daily meals, especially extra-virgin olive oil, nuts, seeds, olives, and avocados.

6. Switch to whole grains. Whole grains are naturally rich in many important nutrients including fiber to keep you satisfied for hours.

7. For dessert, eat fresh fruit. Choose from a wide range of delicious fresh fruits — from fresh figs and oranges to pomegranates, grapes and apples. Instead of daily ice cream or cookies, save sweets for a special treat or celebration.

8. Enjoy alcohol very sparingly (if at all). Alcohol, in moderation, has historically been associated with the cardiovascular benefits of the Mediterranean diet. After careful evaluation of the research, a committee of scientists updating the latest edition of the Dietary Guidelines for Americans is changing the current stance on alcohol. They report that studies showing alcohol can protect health are deeply flawed, and that any potential cardiovascular benefits would be outweighed by the fact that alcohol is a leading preventable cause of cancer. The committee plans to recommend that men and women who drink limit themselves to a single serving of wine, beer or liquor per day. They do not recommend drinking for health and suggest drinking less is generally better. As an alternative to alcohol, try a low sugar, organic wine or a mocktail.

Use the recipes below as inspiration to get started on a Mediterranean diet. 

Roasted Olives with Orange and Rosemary

Salmon with Lemon Walnut Relish

Mediterranean Lentil Salad

Roasted Whitefish with Sweet Peppers

Looking for a place to find low sugar, organic wine. Check out Dry Farm Wines. 

TIPS FOR DRY JANUARY SUCCESS

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

Back to School Breakfasts

Avocado Toast

The start of the school year means that many of us are getting back to familiar routines that may have become lax in the summer (or during quarantine). For those of us with school age children, late summer is a natural time to reset some of our habits for the upcoming year. Switching up your breakfast is an easy opportunity to increase your energy, control your cravings, encourage mental focus and potentially lose weight. These are benefits that can be enjoyed by the whole family regardless of age.  If you are currently skipping breakfast or not having a healthy breakfast, consider prioritizing this meal for a month and note how you feel. 

What is a healthy breakfast?

The typical American breakfast brings to mind foods like cereal, muffins, waffles, oatmeal and orange juice. Each of these foods and others like them are filled with sugar and carbs, and lack key nutrients such as protein and healthy fats. A meal high in sugar and carbs can temporarily boost energy, but without protein, healthy fats and fiber our blood sugar may spike and then quickly crash. This blood sugar roller coaster leads to more carb cravings, as well as compromised focus and erratic energy. The perfect breakfast is low in sugar and contains protein, healthy fats and plenty of fiber. The combination of these macronutrients ensures that our blood sugars are stable helping to keep us appropriately fueled for our day. 

Consider these sources:

• Protein: Plant-based protein powders (I like rice, pea and hemp), eggs, collagen or well-sourced, high-quality, unprocessed meats

• Fat: Nuts, nut butters, olives, high quality oils (EVOO, avocado oil, coconut oil)

• Fiber: Veggies of all colors and varieties especially greens, flax meal, chia seeds or psyllium husk

Breakfast when fasting:

If you’ve read my blogs or seen me in the office, you know I am a fan of time-restricted eating (AKA intermittent fasting). Not only is what we eat important, but when we eat it also impacts our health. Ideally the first meal of your day, regardless of the time it is eaten, includes protein, fat and fiber to set the tone for balanced blood sugars for the rest of the day.

Easy Swaps for your breakfast favorites:

 We all have favorite foods. Try applying some of these simple swaps to ensure balance in your meal.

• If you are fan of baked goods, including waffles or pancakes, try swapping the white flour for whole grain flour or almond flour to increase fiber. Almond flour can be easily swapped for a portion of the flour in most recipes. The almonds give added fiber and healthy fat to keep you full longer. Another tip for pancakes: if you like syrup, then try swapping with almond butter and cinnamon, applesauce, or berries.

• Include veggies in your favorite smoothie recipe. I recommend kale, spinach, avocado, cucumber or even carrots to add fiber and antioxidants, vitamins and minerals. The goal here is to provide extra flavor and nutrition without sugar. Add only enough fruit to make the smoothie delicious enough for your to have it in your rotation. Bananas and pineapple can send your blood sugar soaring if not balanced with fat, protein and fiber. So, use them sparingly and with enough veggies to balance them.

• Use leftovers from dinner to balance your eggs. If you are only eating eggs, you are getting good protein, but you are missing fiber. Save some extra roasted or steamed veggies from dinner and add to your eggs in the morning. You will gain extra fiber and antioxidants to start your day. Or, serve your eggs with a side of mixed greens dressed with lemon juice and olive oil for a savory early day meal.

• Avocado toast is not just for brunch at your favorite restaurant. Smash an avocado and place on whole grain toast, with lemon, red pepper flakes, sliced radishes and “everything bagel” seasoning to add delicious favor. Experiment and make it your own with your favorite toppings. The avocado provides fat, fiber and antioxidants. For a twist, try hummus on toast.

• Make your oatmeal a complete meal. By itself, it is a good source of carbs and fiber, however it lacks protein and fat. Try adding a spoonful of protein powder, whole nuts or nut butter to make it work for you.

Below I have listed several quick and easy breakfast options to inspire you to have your (breakfast) cake and eat it too. By focusing on one meal at a time you can easily make food habits healthier, and breakfast is a simple place to start. These recipes are nutrient-dense, balanced and most importantly convenient for the morning rush. 

Chocolate Chia Pudding with Berries

Decadent German Chocolate Chia Pudding

Breakfast Parfait with Coconut Yogurt and Nutty Low-Sugar Granola

Avocado Toast with Eggs

Sweet Potato with Chai Spiced Almond Butter

Cured Salmon with Apple 

Smoothie Bowl with Protein Powder

Beet Red Velvet Waffles

Eggs Poached in Spicy Tomato Sauce

Roasted Vegetable Tagine with Apricot Chutney and Chermoula

Roasted Vegetable Tagine with Apricot Chutney and Chermoula

Diet trends come and go, but having a diet rich in vegetables has always been recognized for its ability to promote health. Getting a variety of vegetables in your diet each day should be a priority for everyone.

While veggies are great boiled, steamed or raw, my favorite way to eat veggies is roasted. Roasting is a wonderful technique for bringing out vegetables’ natural sweetness and deep flavor.

This recipe involves two sauces that add dramatic flavor to the veggies. They are easy to make and definitely worth the time investment. Each recipe makes a large quantity that can be frozen in portions for future use to make quick gourmet quality dinners with minimal time and effort.

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Roasted Vegetable Tagine with Apricot Chutney and Chermoula

A tagine is a North African stew that is named after the clay pot in which it is typically prepared. The chutney and chermoula in this tagine add dramatic sweet, tart and spicy flavor to the caramelized vegetables.

Author: Erica Leazenby, MD; Adapted from Late Harvest Kitchen
Serves: 6
Time: 45 minutes

 Ingredients:

• 6 cups prepared brown rice, quinoa or couscous

• 9-12 cups of assorted raw vegetables,* chopped in large bite size pieces

• Apricot Chutney 

• Chermoula

• Optional: Feta, Northern or garbanzo beans, chicken or lamb**

Directions:

1. Preheat oven to 425 degrees.

2. Toss each veggie with a small amount of olive oil and season generously with salt and pepper. Arrange the veggies in a single layer on one or two large sheet pans. Keep the veggies in individual groups rather than mixed. This will allow you to easily remove veggies that finish roasting before others. 

3. Roast the veggies for 25-40 minutes or until the veggies are fork tender and slightly charred. Flip veggies once while roasting. 

4. While the veggies are roasting make the chutney and chermoula.

5.  To serve, place the roasted veggies on a bed of rice. Drizzle with 1-2 tablespoons of chermoula and a spoonful of chutney. Enjoy. 

* Use your favorite veggies. Broccoli and cauliflower florets, broccolini, carrots, parsnips, pearl onions, green beans and button mushrooms all work well. Plan on 1.5-2 cups of raw veggies per person if serving the dish as a main course. 

** Adding Northern beans, garbanzo beans, lamb or chicken will make this a complete meal. 

Check out these addition tips for perfect roasted veggies.

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Apricot Chutney

Author: Erica Leazenby, MD; Adapted from Late Harvest Kitchen
Makes 3 cups
Time: 15 minutes

Ingredients:

• 2 cups dried apricots (about 6 ounces)

• ½ red onion

• 2 medium garlic cloves

• 1 packed cup cilantro, leaves and tender stems (about ½ bunch)

• ½ cup coconut or brown sugar

• 1 ½ cup red wine vinegar

• ½ teaspoon salt

• Fresh ground pepper to taste

Directions:

1. Place the apricots in a food processor and pulse until the fruit is small pieces. 

2. Add the onion, garlic and cilantro to the processor with the dried fruit. Run the machine until all ingredients are finely chopped. 

3. Place the fruit and onion mixture in a sauce pan with the sugar and vinegar. Bring the mixture to a simmer and cook for about 10 minutes until the sugar is dissolved and the onions are soft. Season with salt and pepper.

Notes:

• This mixture keeps for months in the freezer. Portion the mixture in ½ cup servings for easy use in the future. Gently warm before serving.

• It your apricots are particularly tart add an additional tablespoon of sugar. 

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Chermoula

Chermoula is a marinade or relish commonly served in North African cooking. It traditionally includes herbs and many spices to flavor fish, seafood, meats and veggies. 

Author: Erica Leazenby, MD; Adapted from Late Harvest Kitchen
Makes 2 cups
Time: 10 minutes

Ingredients:

• ½ teaspoon ginger powder

• ½ teaspoon chili powder

• ½ teaspoon cumin

• ½ teaspoon coriander

• ¼ teaspoon cayenne pepper

• ¼ teaspoon nutmeg

• 1 squirt sriracha

• 1-1¼ cup neutral olive oil

• 1 large shallot 

• 2 medium cloves garlic

• 2 packed cups parsley, leaves and tender stems (about 1 bunch)

• 1 packed cup cilantro, leaves and tender stems (about ½ bunch)

• 2 Tablespoon sugar or honey

• 1 teaspoon turmeric

• 1 teaspoon paprika

Directions:

1. Place all the ingredients in a food processor with the exception of the olive oil. Run the machine until the mixture is finely chopped. 

2. While the machine is running, slowly add the olive oil until the mixture is the consistency of a sauce that can be drizzled on the veggies. 

3. Adjust seasoning and spices to taste. 

Note:

•  This mixture keeps well in the freezer. Portion the mixture in ¼- ½ cup servings for easy use in the future. Bring to room temperature before serving. 

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)

Detox Demystified

With the start of a new year, many people are setting wellness goals and planning to pursue healthier lifestyles and recover from unhealthy holiday eating habits. There is a lot of chatter these days about detox programs and cleanses, and a plethora of products marketed as such. But what exactly IS detoxification?

Detoxification is something our bodies do naturally to neutralize, transform and get rid of materials or toxins. Toxins may include chemicals we encounter during the day from our external environment, as well as chemicals we make internally, like estrogen. Your body’s natural detoxification process is different than the term “detox” as it is popularly used, and it is happening every single day. The body has six organs of detoxification. Although the bulk of the work is done by the liver and the intestinal tract, the kidneys, lungs, lymphatic system and skin are all involved in this complex system. 

The purpose of a detoxification program is primarily to support these organs of elimination so that toxins present in the body can be metabolized and excreted. In other words, the goal is to improve and optimize the function of your body’s own systems. For many of us, the modern lifestyle leaves us overloaded by external toxins and under-supported nutritionally because our diets are not balanced enough to keep our natural detox processes robust. Fortunately, you can take simple actions to improve and support your body’s detoxification and elimination systems. 

Try these strategies daily:

• Eat your veggies. We need hundreds of enzymes, vitamins and other molecules to help rid the body of unwanted waste products and chemicals. The antioxidants, vitamins and minerals our liver and other organs need for proper functioning are conveniently packaged in the form of spinach, kale, broccoli, garlic, Brussels sprouts, cauliflower, etc. Aim to fill half of your plate with vegetables.

• Optimize your digestion. Many of the chemicals our body needs to eliminate are excreted in our stool. Constipation means that these chemicals are hanging around longer than needed and can be reabsorbed from inside our gut. Eating plenty of veggies (AKA fiber) is a solid strategy to improve gut motility. If constipation is still a struggle after increasing your fiber intake, talk to Relish Health to identify the root cause and determine additional strategies for relief.

• Drink plenty of water. The more water you drink throughout the day, the more you are supporting your liver and kidneys. The Institute for Medicine recommends that men drink a minimum of about 13 cups of water a day and that women drink about 9 cups. Detoxing your body may be as simple as upping your water intake. 

• Sweat it out. Our bodies are programmed to detoxify themselves naturally through the liver, gut and kidneys, but when those organs are feeling overloaded, they turn to the skin for help. Many chemicals can also be excreted through our pores. Regular sweating with proper hydration can assist the detoxification process.

• Take a bath with epsom salts. Your skin is your largest detox organ. Warm water from a bath can stimulate circulation, which improves blood flow and promotes cellular renewal. Epsom salts contain magnesium and additional minerals that aid in your body’s detoxification processes. 

As you can see, supporting your body’s natural detoxification process need not be complicated or expensive. With attention to your diet and a bit of additional intentionality, you can help your body recover from the holidays and start the new year off well.

Mediterranean Diet For Everyone

Summer Peach and Tomato Salad with Basil

There are so many different specialty diets these days: Keto, Paleo, Vegan, FODMAP, and the list goes on. I've prescribed all of these diets to patients for different reasons over the years, as everyone has individual needs at times. After 20 years of medical practice, including 3 years focused on food and nutrition, I have come to the conclusion that there is no one perfect diet. That being said, I love to teach and preach about the Mediterranean diet because it is as close to a "one size fits-all" plan that works.

While you can Google a list of specific foods and guidelines for the Mediterranean diet, it doesn't really work that way. Rather, it is really a formula for eating well rather than a specific cuisine. The basic tenants of the eating pattern are simple: focus on eating whole (unprocessed) food that is rich in fruits and veggies, whole grains, nuts, legumes, spices, and extra virgin olive oil. Do this while keeping poultry, fish, dairy, red meat and wine to modest amounts. No matter your dietary allegience, it is hard to argue against a diet that advocates for eating real food. 

The research behind this formula is extensive. Thousands of studies representing millions of lives consistently shows that eating like this helps maintain weight, keeps cholesterol in check and blood sugar and blood pressure low. Also, the risk of cancer, depression and Alzheimer's disease is also lower. All these benefits are gained simply by paying attention to what goes in your mouth. 

Whether you consider yourself a vegan, a paleo die-hard or follower of a specialty diet, applying a Mediterranean diet philosophy to your approach can benefit your health.

Keep the following in mind*:

1. Eat lots of vegetables. There are so many choices! From a simple plate of sliced fresh tomatoes drizzled with olive oil and flaky sea salt, to garlicky greens, fragrant soups and stews, healthy pizzas, or oven-roasted medleys. Vegetables are vitally important to the fresh tastes and health benefits of the Mediterranean diet.

2. Change the way you think about meat. If you eat meat, just do it in smaller amounts. For example, add small strips of sirloin to a vegetable sauté, or garnish a dish of lentils with diced prosciutto. As a main course, have smaller portions (3-4 ounces) of chicken or pastured meat. Think of meat as an accompaniment instead of the center of the plate.

3. Consider eating seafood twice a week. Fish such as salmon, trout and mackeral are rich in heart-healthy omega-3 fatty acids. When you crave more variety add anchovies, sardines and herring. Shellfish including mussels, oysters, and clams have similar benefits for brain and heart health.

4. Cook a vegetarian meal one night per week. Build these meals around beans, whole grains, and vegetables, and heighten the flavors with fragrant herbs and spices. When one night feels comfortable, try two nights per week.

5. Use good fats. Include sources of healthy fats in your daily meals, especially extra-virgin olive oil, nuts, seeds, olives, and avocados.

6. Switch to whole grains. Whole grains are naturally rich in many important nutrients: they are fuller and the nuttier taste and extra fiber keep you satisfied for hours.

7. For dessert, eat fresh fruit. Choose from a wide range of delicious fresh fruits — from fresh figs and oranges to pomegranates, grapes and apples. Instead of daily ice cream or cookies, save sweets for a special treat or celebration.

8. Enjoy wine (optional). Alcohol, in moderation, has been associated with a reduced risk of heart disease in some research studies. For men, 1 to 2 glasses (5 ounces) of red wine at meals may be acceptable. Women should be advised to have just 1 glass of wine no more than four times a week due to the recognized association between breast cancer and increased alcohol consumption. Try low sugar, organic wines.

Use the recipes below as inspiration to get started. 

Roasted Olives with Orange and Rosemary

Mediterranean Lentil Salad

Looking for a place to find low sugar, organic wine. Check out Dry Farm Wines. 

*https://oldwayspt.org/traditional-diets/mediterranean-diet

Should You be Taking Magnesium?

Magnesium is an important mineral that is abundant in our environment and our body. It is crucial to our health and is involved in hundreds of chemical reactions in our body.

At Relish Health, I view food as medicine. Luckily, magnesium is readily available in foods. I often encourage foods that are generally high in fiber like legumes, whole grains and vegetables because they are also high in magnesium. Broccoli, squash, leafy greens, nuts and seeds, and my personal favorite, chocolate are all particularly high in this important mineral. For all its abundance, however, magnesium deficiencies are common in the US. The US Department of Agriculture estimates that 68% of the US population is not meeting the recommended daily allowance (RDA) of this important mineral.

Because deficiencies are common, supplementing with magnesium can be helpful in some cases. Nourishing our bodies with the nutrients it needs can help improve a number of concerns like constipation, migraines, PMS, blood sugar control and even our mood. There are a number of available forms of magnesium so picking the appropriate version of the supplement is important.

At Relish Health, I often recommend one of these forms of magnesium:

·      Magnesium glycinate is a highly-absorbable form of magnesium. It is useful for relaxation, PMS and cardiovascular health among other indications.

·      Magnesium citrate, on the other hand, is less absorbed. It tends to stay in the gastrointestinal tract and promotes loose stools. This version of magnesium is useful to address constipation.

·      Epson salts are magnesium sulfate. Enjoying a warm bath infused with these salt crystals can provide relaxation not only for the mind, but also tight muscles and joints.

Curious if you would benefit from trying magnesium? Let’s talk.

Already enjoy the benefits of magnesium? Order more here.

Happy National Kale Day!

Kale Hummus

Clients of Relish Health understand the many benefits of eating greens. Now we have a day to celebrate one of the most densely packed nutritious foods on the planet, and my personal favorite - KALE! According to NationalKaleDay.org, kale is a nutrition powerhouse, and very well could be the most dynamic healing food. 

Just one cup of raw kale…

·       contains just 33 calories.

·       provides 134% of your daily vitamin C needs.

·       provides 684% of your daily vitamin K needs.

·       provides 204% of vitamin A.

·       is an excellent source of calcium and iron.

Kale is great in salads, sautés or as chips, but it also blends well into smoothies, soups and dips. It is an incredible versatile veggie. Here is a creative take on hummus to try out on your next party or your dinner table. 

Herb and Kale Hummus

This hummus is inspired by green goddess dressing. The herbs add fantastic unexpected flavor with the added bonus of additional antioxidants. If you would like to make this dish vegan, the anchovies can be substituted for sea salt. These little fish add big flavor, umami and a source of health promoting omega-3 fatty acid.

Author: Erica Leazenby MD, Chef

Time: 15 minutes

Makes: approximately 1.5 cups

Ingredients:

1 can cooked chickpeas, drained and well rinsed

½ lemon, zest and juice

3 Tablespoon Tahini plus more to taste

1 large garlic clove

1 cup packed kale, washed, stem removed

2 scallions, washed, ends trimmed and coarsely chopped

¼ cup basil leaves

2 teaspoons Anchovies paste

salt and pepper to taste

Olive oil to desired consistency (I use approximately 3 Tablespoon)

Directions:

Add all ingredients to the machine with the exception of olive oil. Allow the machine to run until the mixture is a smooth consistency. This may take several minutes. Stop the mixing occasionally to reincorporate any hummus that is clinging to the edge of the bowl. After the mixture is starting to become smooth, drizzle the olive oil into the food processor while it is running until the desired consistency is reached.

Enjoy with veggies, whole wheat pita or gluten-free crackers.

Note: If you have plenty of time, peeling each chickpea will result in a smoother hummus.

More fun facts and trivia from NationalKaleDay.com:

• Kale might become the new state vegetable of Vermont.

• According to Green Heritage News, “Angelina Jolie, Woody Harrelson, and Gwyneth Paltrow are just a few stars on the silver screen who eat kale to not only feel better, but to maintain the sleek physiques they require for days on the set. Celebrities Katy Perry and Jessica Alba also claim a love for the leafy green vegetable.”

• There are over 50 varieties of kale.

• There is an extremely tall variety of kale called “Jersey kale” or “cow cabbage.”

• America plants more acres in Kale than Brussels Sprouts.

• Kale might have saved people from starving in the UK during World War II because it’s easy to grow and hearty.

• Lacinato Kale is known by many aliases including Cavolo nero (which means black cabbage in Italian), Tuscan Cabbage, Tuscan Kale, and dinosaur or dino kale.

• A kale plant continues to produce late into winter.

• After a frost, kale becomes sweeter.

• Kale is an amazing source of carotenoids, which are linked to one’s level of optimism.

• Kale is grown around the world.

• In Kenya, sautéed kale is called sukuma wiki and a staple of the diet.

• Colcannon is a traditional Irish dish of kale and mashed potatoes.

• Kale has been in cultivation for over 6000 years. 

Delicious Treatment for your Mood

Our brain makes up about 2% of our body mass, but represents up to 20% of our energy need. With so much energy consumption, it has been theorized that the food and fuel we consume would affect how the brain functions which is related to how we feel at any given time. In a new study released in the journal BMC Medicine, we now have confirmation that the food on our plate plays a role in our mood.

In the study a Mediterranean diet was used to treat clinical depression.  From a set of participants with depression, researchers randomly selected two separate groups. Both groups were provided weekly social counseling to help their depression. However, the first group consumed a diet rich in whole grains, fruits and vegetables; and received weekly guidance from a dietician. The second group did not make any food modifications. After three months, researchers found that 32% of the participants that changed their diet were experiencing remission of their depression. This occurred in only 8% of the participants who had no dietary changes.

A Mediterranean-style diet has historically documented benefits for heart health and cancer prevention, and now it has shown benefit in improving our mood. Curious about how to adopt a Mediterranean diet or want advice on using lifestyle to improve your mood? Come see me at Relish Health.

If you are experiencing depression and need support, please call the National Depressive and Bipolar Support Alliance Hotline at 1-800-273-8255.