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. 

Natural Foods for Gut Health

It is true that we are what we eat, but it is more accurate to say that we are what we absorb. Our overall health is intimately tied to the health of our digestive system. Our digestive system is a complex organ that contains trillions of bacteria. This bacterial community, called the microbiome, is responsible for helping absorb our nutrients, manufacture some of our vitamins and help regulate our immune system. Keeping this bacterial community happy, healthy and diverse is vitally important for ensuring proper absorption and optimal health.

Fermented foods have been a part of cultures for thousands of years. Historically, fermentation was a way to preserve food, but as we are now learning, it is also a way to ensure a healthy microbiome. Fermented foods include live cultures that make them natural probiotics and aid our digestive and immune systems. Modern practices like refrigeration and pasteurization have made these traditional foods less common in our culture today. Reintroducing these delicious and natural solutions can help give your gut a health boost.

Try some of these favorites:

1. Kefir is a fermented dairy drink similar to yogurt. The term originated in Russia and Turkey and is translated to mean “feels good.” It has a mildly acidic, tart flavor and contains many more strains as well as higher levels of beneficial bacteria than standard yogurt. When purchasing, choose kefir with minimal amounts of added sugar. Enjoy as a drink, in a smoothie, or with granola.

2. Sauerkraut is made from fermented cabbage and other vegetables. Artisanal varieties are often flavored with beets, apples or carrots. Sauerkraut is fermented by wild strains of the beneficial bacteria, lactobacillus. It has a pleasant sour flavor that is excellent as a condiment for entrées, salads and savory toasts. When purchasing, be sure to find the product in the refrigerated section of the grocery. (The other version on the aisle shelves has been pasteurized and no longer contains the desired beneficial bacteria.) Sauerkraut can be made easily at home. 

3. Kimchi is similar to sauerkraut, but is often made with napa cabbage and radishes. It is Korean in origin and is often spicy.

4. Kombucha is made from fermented sweet tea and is thought to originate from Japan. Kombucha is made by adding a symbiotic colony of bacteria and yeast (SCOBY) into tea and allowing the tea to ferment for a few days to a week. The resulting product is effervescent and has a tangy flavor.

5. Coconut kefir is made by fermenting the water of young coconuts in a similar manner to making dairy kefir. It is not as high in probiotics as its dairy cousin, but it is very refreshing.

6. Yogurt can be an excellent probiotic food, but only if chosen wisely. Many commercially available yogurts can contain high amounts of added sugar and dyes. The quality of dairy is important to consider.

7. Raw apple cider vinegar contains the acetobacter that is responsible for making the acetic acid that gives vinegar its characteristic flavor. Research has demonstrated that apple cider vinegar can help control blood pressure, cholesterol and blood sugar. Enjoy raw apple cider vinegar in salad dressings or as a diluted beverage.

8. Miso is a traditional Japanese product. It is created by fermenting soy beans or chickpeas with a yeast called koji. Miso can be made into a soup but is also delicious enjoyed as a condiment in salad dressings, sauces or marinades.

9. Pickles made by fermenting cucumbers with salt and water are also a source of beneficial lactobacillus. They are low in calories, but eat in moderation as they may contain a fair amount of salt. Make them at home or find in a specialty grocery in the refrigerated section. (The other pickles located in the aisle shelves are made with vinegar and do not contain the necessary live cultures.) 

HOMEMADE SAUERKRAUT

Healthiest Way to Grill

Grilling is the hallmark of summer and food. In addition to bringing people together, it gets us away from the hot oven in the kitchen and into the outdoors. It can also help us slow down, add variety to our diet, and give us new flavors to enjoy. We need to be careful, though. Grilling can make some foods more inflammatory to our bodies. However, there are steps you take to help you get the best nutrition from your outdoor fire.  

Why could grilling be a risk to your food and your health? Advance Glycation End products (AGE’s) are compounds that are produced when sugars combine with certain proteins or fats. These can form inside our body or in the food we consume. Manufacturing techniques of sugary or highly processed foods contribute to AGEs, but cooking methods that use high heat to brown or char foods, such as grilling, roasting, and broiling, have the largest impact on the amount of AGEs we consume. Also, AGE’s can accumulate in our body over time and contribute to inflammation, which increases our risk of insulin resistance and type-2 diabetes. Learning to avoid AGE’s can lower our diabetes risk and help improve insulin sensitivity.

Use the following tips to enjoy your next cookout and optimize your health:

1. Choose lean cuts of meat and trim any visible fat so that less fat drips during cooking.

2. Marinate meat before you grill. Research suggests that citrus, vinegars, cider, herbs and vegetable oils can reduce the formation of AGE’s. Sugar can increase AGE’s, so avoid marinades that have significant amounts of added sugar.

3. Try precooking meat in the oven and finish on the grill to lessen the exposure and risk.

4. Use lower heat by waiting for the coals to burn less hot or by turning down the gas.

5. Raise the grill rack farther from the heat.

6. Bigger is NOT better.  Grill thinner cuts of meat to reduce cooking time.

7. Go vegetarian. When veggie burgers, tofu and vegetables are grilled, there is little or no formation of AGE's.

8. Stay up-wind from grills to avoid breathing in smoke, which also carries health risks. No smoke is good smoke.

9. Use an untreated cedar plank for fish.  It’s always good to have a buffer between your food and the heat source.

10. Choose grass-fed meats which provide extra cancer-fighting Vitamin E (from grass), Conjugated Linoleic Acid and Omega-3 fats while being lower in inflammatory Omega-6 fats.

11. Never eat charred or blackened meat.

12. Eat foods rich in antioxidants with your grilled meats. Research shows topping a hamburger with avocado or other anti-oxidant rich veggies helps reduce AGE’s inflammatory effect.

Dining in the moment: Enjoying Spring Garlic Scapes

First CSA share of the season. With garlic scapes!

Choosing seasonal and local produce helps me eat the best tasting and nutritious food available. It is better for me, the farmer and the environment. This weekend I was excited to pick up my first CSA share of the season that included a mix of veggies for my family to enjoy this week.  I get mine from Blue Yonder Organic Farm at the Carmel Farmer's Market.  To my delight I found two bunches of beautiful curlicue garlic scapes in my bag.

The garlic scape is the green shoot that grows from the developing garlic bulb underground. This soft shoot pokes its head from the ground and curls in a pig-tail manner before straightening and hardening as the season progresses and the garlic bulb grows. The scape has a texture similar to asparagus and combines a mild garlic flavor with flavors of earthy grass. They are harvested for only a short time in early to mid-June. If you are eating scapes you are not only eating seasonally, but you are eating in the moment.

This is how I celebrated my bounty:

Lemony Garlic Scape Pesto

Garlic scapes can vary in their intensity of garlic flavor. If you like a pungent garlic flavor use the scape raw. If you prefer a milder, more mellow garlic flavor, blanch the scapes as described below.

Author: Erica Leazenby, MD

Yields: about 2 cups

Time: 15 minutes

Ingredients:

8-10 garlic scapes

1/3 cup walnuts

½ lemon, juice and zest

½- ¾ cup olive oil

generous pinch salt

pepper to taste

Directions:

Bring a pot of salted water to a boil. Blanch the scapes by submersing them in the boiling water for about 30 seconds. Remove the scapes and rinse with cold water to stop the cooking process.

Place the scapes, walnuts, lemon, salt and pepper in a food processor and blend for several minutes until the mixture is well minced.

Slowly drizzle in the olive oil while the food processor is running until the desired consistency is reached.

Taste and season with additional salt, pepper or lemon juice as needed.

We enjoyed ours immediately with fresh cut potatoes and grilled trout. It will also freeze well so that you can enjoy Spring flavors later in the year.

Garlic Scape Pesto

Beet Hummus for Spring

Beet Hummus

Spring is here. The longer, warmer days are inviting me to work in my garden. The hardy plants I planted in the cool, early season are nearly ready to harvest. Beets and tender greens are among my favorite early crops to enjoy. Beets come in a variety of vibrant colors that will brighten any table this time of year. In the plant world, color is associated with powerful phytonutrients that benefit our health. Beets in particular have fiber and nutrients that can help improve blood pressure, prevent cancer and fight inflammation.

Enjoy them alone, or with a drizzle of your favorite balsamic vinegar, or try them as a stunning addition in the hummus recipe below.

Beet Hummus

Hummus is an amazing nutritious and versatile dish. Chickpeas are a great source of protein and fiber while the tahini (sesame seed paste) provides calcium and other minerals. In this variation on the classic hummus, the beets add a sweet hint and pack a powerful anti-oxidant punch. I love to serve this dip with a platter of colorful vegetables.

Author: Erica Leazenby, MD

Time: 15 minutes

4-6 small roasted beets (about 1 can rinsed and well drained)

1 can cooked chickpeas, drained and rinsed*

1 lemon, zest and juice

1/4 cup Tahini plus more to taste

1 large garlic clove

1/2 tsp sea salt plus more to taste

pepper to taste

olive oil to desired consistency (I use approximately 1 Tablespoon)

1.     Roughly chop the beets and place them in the food processor.

2.    Add all remaining ingredients to the machine with the exception of the 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.

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

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

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. 

Improve Your Sleep, Improve Your Health

Sleep is vital to the maintenance and healing of your body each day; and the lack of sleep is linked to a variety of serious health problems, including heart attack, stroke, type-2 diabetes, hormone balance, obesity and even wrinkles. While the amount of necessary sleep differs from person to person, most people need between 7-9 hours each night.

At Relish Health we discuss many lifestyle solutions that can improve your night’s rest, including dietary and nutritional choices listed below. Your body is unique and will respond to different foods and activities depending on a variety of factors. See me to develop a customized plan for improving your sleep and your overall health.

Maintain a steady blood sugar level. Eating a balanced diet that is rich in fruits, vegetables, “good” fats and lean proteins and avoids added sugar is important for maintaining steady blood sugar levels. Erratic levels can lead to elevated stress hormones that disrupt the sleep process. When eating a bedtime snack be sure to pair carbohydrates with a source of fat or protein to help promote steady absorption of the nutrients. For example, pair almond butter with your banana to make a balanced snack.

Enjoy alcohol wisely. Although alcohol can cause drowsiness, it delays the brain from entering the REM sleep cycle, which is restorative to its function. Consuming alcohol within 3 hours of bedtime may cause you to wake up still feeling tired despite having spent an adequate amount of time in bed. Having a drink at dinner is unlikely to disturb your sleep, but consider switching to tea for a night cap. Herbal teas that are known to promote relaxation include chamomile, holy basil or lemon balm.

Minimize caffeine consumption. Caffeine is a powerful stimulant. It has a 6-hour half-life, which means you still have 50% of your morning caffeine in your body at lunch and still 25% at dinner time. Anything you drink after noon will still be near 50% strength at bedtime.

Consume foods that promote melatonin production. Melatonin is a hormone produced in the pineal gland of the brain. It helps regulate our sleep-wake cycle as well as helps orchestrate other hormonal functions. Certain foods have been associated with boosting the body’s ability to produce this important hormone and minimize the need for supplementation. Consider adding these foods to your evening meal: pineapple, cherries, bananas, oranges, oats, sweet corn, and rice.

Consume foods rich in vitamins and minerals. Key nutrients including magnesium, zinc, vitamin D and B vitamins support relaxations, healing and neurotransmitter manufacturing. Nutrients dense foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit and dark chocolate.

Got Almond Milk?

If you have taken a trip to the dairy aisle lately you are probably aware of the vast array of dairy-alternative milks on the market these days. For a variety of reasons, minimizing dairy can benefit your health. Luckily, there are a number of delicious non-dairy drink options on the market that allow you to serve your health without sacrificing flavor. However, you don't have to settle for the options in the store. Nut milks are incredibly simple for anyone to make, especially almond milk. Once you’ve tasted the difference by making it yourself, it is easy to find those five minutes required to make the milk regularly. This recipe is creamy and mild in flavor and is a great substitute for cow’s milk in coffee, cereal, or baking.  It's a staple in my family's refrigerator.

Almond milk

Yield: appx. 1 qt

Time: 5-10 minutes active

1 cup raw almonds

3 ½ cups water plus more for soaking

pinch of sea salt

1. Place almonds in a bowl and fill with water to cover. Soak the almonds for 4-6 hours.

2. Rinse the almonds well and place in a high speed blender with 3 ½ cups of fresh, preferably filtered water. Add a pinch of sea salt.

3. Blend the mixture for 30-60 seconds until the mixture is puréed.

4. Filter the almond mixture through a fine mesh sieve, cheese cloth or nut bag.

5. Store in an air-tight, glass container in the refrigerator.

Notes:

• Consume within 3-4 days

• If you are short on time, pour boiling water over your almonds and let them sit for 30 minutes before blending. The almonds are very forgiving. I will often let them soak for up to 24 hours.

• Optional: To make vanilla sweetened almond milk, add 2 pitted dates and a ¼ of vanilla extract to the blender during mixture.

• I find that using a nut bag to be the easiest way to filter the almond puree.

• Save the pulp! The added bonus of making your own almond milk is that you can enjoy the entire nut. The pulp still contains fiber and nutrients and can be added to smoothies, cookies, oatmeal, breads and countless other options.

Additional articles about dairy:

Milk and Health: Research from the New England Journal of Medicine

Think you know dairy?

How to Replace Butter When Baking

Homemade Coconut Yogurt

Think you know dairy?

Almond milk recipe

Food is not always what it seems, and this is especially true with dairy. For example, major businesses rely on customers continuing to drink milk even though the science of its nutritional value does not support its reported value to your body. In fact, contrary to the “three servings-a-day” marketing campaign, or what your grandmother tells you, dairy is not crucial for good health, nor is it the best source of Vitamin D and calcium. While it may be delicious and may have a continued place at our dinner table, the facts suggest that we should be aware of our quantity consumed and the risk we are placing on our health.

Consider the following:

Not everyone can stomach dairy. About two thirds of the world’s population is genetically unable to properly digest milk and other dairy products in adulthood — a problem called lactose intolerance. Yes, 67% of the world’s population cannot drink it, but somehow most Americans believe it’s necessary. Also, dairy has been shown to aggravate irritable bowel syndrome.

Dairy doesn’t reduce bone fractures. Contrary to popular belief, eating dairy products has never been shown to strengthen our bones. In fact, according to the Nurses’ Health Study, dairy may increase risk of fractures. Vitamin D appears to be much more important than calcium in preventing fractures. For healthy bones, get plenty of exercise and supplement with an adequate amount of vitamin D3 daily. 

Calcium from dairy may elevate cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man’s risk of prostate cancer and a woman’s risk of ovarian cancer. In addition, dairy consumption increases the body’s level of insulin-like growth factor-1 (IGF-1) — a known cancer promoter. Most scientists agree that it’s better for us to get calcium from other food sources, like dark green leafy vegetables, sesame tahini, sea vegetables, and sardines or canned salmon.

Dairy is a common food sensitivity. Different than an allergy or lactose intolerance, dairy sensitivity may be triggered simply by your body's difficulty in digesting it. Symptoms of sensitivity can range widely and include bloating, congestion, migraines or even joint pain. 

Want to try an experiment on yourself? Try giving up dairy for three weeks. This means avoiding milk, cheese, ice cream and yogurt. See how it makes you feel. You may notice improvements in your energy, bowel symptoms, sinus congestion and weight. After three weeks start eating dairy again in moderation and see how you feel. If we know how our bodies react to food, we are taking the first steps to a healthier and longer life.

Need help sorting out if dairy is affecting your wellness? Come see me at Relish Health and let’s work on it together.

Additional articles to learn more:

Milk and Health: Research from the New England Journal of Medicine

Homemade Almond Milk Recipe

How to Replace Butter When Baking

Homemade Coconut Yogurt

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.

Sweet Tooth Solutions

Are Valentine’s Day treats threatening your New Year’s resolutions for eating better? It happens to the best of us. But sugar is our health nemesis triggering increased blood sugar, inflammation and altering our immunity. Even with dessert, we can learn to love the foods that love us back. Unfortunately, refined sugars and flours don’t love us at all. However, it’s a lot easier than you think to make better after-dinner choices. Here are a few of my favorites:

1.     Pineapple and Papaya Fruit Salad

Pineapple contains bromelain and papaya contains papain; both are proteolytic enzymes meaning they help breakdown proteins and can help with digestion. As a whole we want to decrease our consumption of refined sugars. Eating fruit for dessert help us satisfy our sweet tooth, increase our fiber consumption, and in this case may give us a little boost with our digestion. See recipe below.

2.     Dark chocolate

Yep, I just gave permission to indulge in chocolate. Dark chocolate that is as least 70% or higher cocoa is rich in anti-oxidants such as polyphenols and has been associated with heart-health. Dark chocolate is often dairy free and has less sugar that its cousin, milk chocolate. Enjoy an ounce or two after a meal. Remember to take time to consume it mindfully, savoring its flavor.

3.     Peppermint tea

Like an after-dinner mint, a cup of herbal peppermint tea is a satisfying finish to a delicious meal. Peppermint has been long been attributed with many benefits like relaxation and improved indigestion, but may be just the ticket to satisfy that sweet tooth.

Try this simple fruit salad recipe to help you think outside the pastry and ice cream box for your after-dinner treats.

Tropical Pineapple and Papaya Salad

Both fresh pineapple and papaya contain active enzymes that help breakdown proteins. Rich in fiber and anti-oxidants, try eating this salad as a sweet finish to your meal.

Author: Erica Leazenby, MD

Serves: appx. 6 1-cup portions

Time: 10 minutes

Ingredients:

1 small pineapple, cut into bite-size cubes

1 small papaya, cut into bite-size cubes

1 cup blueberries

Coconut whipped cream (optional)

2 tablespoons Toasted coconut (optional)

Mint leaves (optional)

Directions:

Combine pineapple, papaya and blueberries in a medium bowl. Divide the salad into small serving bowls and garnish with coconut whipped cream, mint and toasted coconut as desired.

For additional sweet tooth taming stratagies read here:

Prepare Yourself for Sugar Season

Tips To Make Your Holiday Cookies More Healthy

Make Your Home a Blue Zone

Dan Buettner is one of my favorite spokespersons for improving health through food and lifestyle. He is a National Geographic explorer who identified the communities around the globe that enjoy the greatest lifespan. Specifically, if there are places where people routinely live over 100 years old, what can we learn from them to improve our own health? Buettner traveled to Sardinia, Italy; Okinawa, Japan; Loma Linda, California; Nicoya, Costa Rica; and Ikaria, Greece to interview the earth’s oldest inhabitants to learn the secrets of their health and remarkable vigor. What did he find? While having the right genes may be helpful, it turns out a healthy lifestyle is even more important. Buettner concludes (and other research supports) that practicing certain habits can add more than a decade of healthy time to your life. He describes his lessons in his book entitled, The Blue Zones: Nine Lessons for Living Longer and he has incorporated them into a more recent book, The Blue Zones Solution: Eating and Living like the World’s Healthiest People. You don’t have to be envious of the results as if they are only possible in some exotic locale. Anyone living anywhere can implement these lessons into their own home and community.  

1. Movement: Choose a lifestyle that perpetuates constant motion in your day.

2. Purpose: Know why you wake up in the morning.

3. Down shift: Find ways to manage stress.

4. 80% rule: Stop eating when your stomach is 80% full.

5. Plant slant: Consume diets rich in beans, vegetables and fruit. All Blue Zones only consumed very small amounts of animal protein and on rare occasions.

6. Wine: Consume small amounts of alcohol. Moderate, regular drinkers outlive their nondrinking counterparts. (Learn more about the benefits of organic wines here.)

7. Belong: Attending a faith-based service four times per month added 4-14 years of life expectancy.

8. Family first: Respect your elders, stay committed to your life partner and invest in your children.

9. Right tribe: The community and company you keep reinforce your behavior.

What’s on the table this week? Kale

Kale is a nutritional powerhouse that deserves a place in your diet. Even eating it a couple times a month can go a long way toward your health. It is a rich source of protein, fiber, vitamins A, C, and K; as well as folate and many minerals including calcium and potassium. Kale packs all this in a tasty leaf all while being low in calories. It is hard to find a more nutritionally dense food. As shown in this dish below, pairing it with other superfoods like blueberries, cranberries and nuts adds additional antioxidants and phytonutrients that have demonstrated benefits in reducing risks of cancer and chronic diseases.  This one is a personal favorite and it shows up on my family’s dinner table often (and my kids ask for it, too!) Enjoy. 

---

Nuts for Kale Salad

Kale Salad

Serves: 8-10
Author: Erica Leazenby, MD
Time: 20 minutes

Ingredients:

1 bunch kale (any variety will do), washed, destemmed and chopped into bite size pieces (about 5-6 cups)
2-3 ribs celery, sliced thin
12 brussel sprouts, shredded (approximately 2 cups)
1 large shallot, thinly sliced
1/3 cup dried cranberries
1/3 cup slivered almonds
1/4 cup shelled pistachios
1 small container organic blueberries
Juice and zest of half a large lemon
1-2 tablespoons raw apple cider vinegar
1 tablespoon olive oil
1 tsp honey (optional)
Salt and pepper to taste

Directions:

Combine all ingredients in a large bowl and toss well to mix and soften the kale.

Note:

While it is perfectly appropriate to serve immediately, it tastes even better if made the day before serving. Time allows the kale leaves to soften and the cranberries to plump. Even if you are a family of four like mine, make this larger version and have delicious leftovers for a couple of days in lunches or future dinners.

7 Steps to Fight Reflux and Bloating

Reflux and bloating are common complaints that I hear frequently in the office. If you struggle with these symptoms as well, know you are not alone. It is estimated that 44% of Americans have heartburn once a month and as many as 10 million people have daily symptoms. 

Food is medicine and can be part of the trigger or the healing of these common complaints. Food plays many roles in our lives. It is delicious, comforting and linked to our identity and social connectedness, but is also the fuel and building blocks for health. It is information for your cells and gene expression. You eat approximately one ton of food each year and can change your body chemistry every time you eat.

Listed below are seven steps that may help you identify and address potential triggers for reflux and bloating. At a recent workshop event, we discussed these in more detail and sampled foods that can aid digestion. Look for future sessions like this on the Event page. 

1: Eat mindfully at the table (and your desk and steering wheel are not tables). Mindfulness can promote the parasympathetic nervous system responsible for the “rest and digest” function of the body. Eating slowly and paying attention to your food and how your body is responding can improve your overall digestion.

2: Get your digestive juices going. Bitter flavors can promote digestive juices. Consider adding bitter greens (eg. arugula, endive, radicchio, mustard greens, chard, parsley, cilantro, broccoli rabe or vinegars, etc.) to your plate.

3: Tend your inner garden. Our gut is home to a host of bacteria. Add fermented foods or probiotics to your diet to encouraged friendly flora. Make sauerkraut, kimchi, sour pickles and/or kefir regular condiments on your plate. Consume adequate fiber to keep the good bacteria happy and thriving and avoid processed, refined foods. 

4: Some foods can actually aid digestion. Consider adding ginger, fennel seeds and bitter flavors to your diet. Be aware of foods that may trigger reflux symptoms. They may include: fried and fatty foods, spicy foods, citrus, tomato-based foods, processed foods, alcohol, caffeine and tobacco. 

5: Consider eliminating and re-introducing foods that commonly trigger sensitivities. Start with eliminating gluten and dairy for 2-4 weeks then reintroducing and monitoring for symptoms. If bloating is still an issue, there are other diets to consider that are known to improve symptoms, including the FODMAP diet. 

6: Stay active and get your beauty rest. Movement promotes gastrointestinal motility and helps maintain ideal weight while sleep is important for overall health. Avoid going to bed with a full stomach by eating at least 2-3 hours prior to going to bed. Elevate the head of the bed to minimized night time reflux.

7: Seek help. While these interventions are generally safe for everyone, frequent or daily gastroentestinal symptoms, weight loss, blood in your stool, black tarry stools or a family history of gastrointestinal problems may siginfy more significant problems and need to be further evaluated. If you need more help identifying your particular triggers, come see me at Relish Health and we'll work on an individual treatment program designed for you.