Red Velvet Waffles

Red Velvet Gluten-free Waffles

We love waffles in our house. They are a treat we use to celebrate weekends and holidays. With Valentine’s Day approaching I created this red waffle recipe as a fun way for my kids to start their day. I love all red velvet baked goods, but I work very hard to make sure that all the ingredients in my kitchen come from real foods rather than artificially produced colors made in a lab. Cue the beets!

Lucky for us, the brilliant deep red color of beets makes a beautiful food coloring. It has the added benefit of boosting the heart-healthy antioxidants in our waffles as well. The red color of beets comes from the presence of pH-sensitive betalain pigments. While you can use roasted beets or beet powder in this recipe, the raw beets give the best red color. If you use cooked or processed beets your waffle will still be delicious and nutritious, but may end up more brown in color.

These waffles are also grain-free. The mixture of almond flour and cassava flour keeps the waffles light and fluffy. Both of these ingredients can be found easily at places like Whole Foods, Thrive Market or Amazon.

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Red Velvet Waffles (Grain and Dairy Free)

Author: Erica Leazenby
Time: 20 Minutes
Makes 4 square waffles:

Ingredients:

• 1/2 cup almond flour

• 1/2 cup cassava flour

• 1 medium raw beet, peeled and quartered

• 2 eggs

• 1/4 cup maple syrup

• 1-3 Tablespoons nut milk (the amount will vary depending on the size of your eggs and beet)

• 1 Tablespoon coco powder

• 1/4 teaspoon baking powder

• Pinch pink Himalayan salt

Directions:

1. Pre-heat the waffle iron to medium-high heat per the manufacturer’s instructions. Grease the iron if needed.

2. Combine all the ingredients in a high speed blender. Blend the mixture until the batter is smooth. Add the nut milk slowly until the batter is a pourable consistency,

3. Pour the batter into the heated waffle iron using enough batter to cover the surface of the iron. Bake the waffles for several minutes or until the waffles release easily from the iron and are at desired crispness.

For extra decadence, try this vegan cream cheese frosting:

• 1/4 cup vegan cream cheese (I like Kite Hill brand.)

• 1 Tablespoon maple syrup

• 1 teaspoon vanilla

Combine all ingredients until smooth. Serve immediately.

Reducing Exposures to Harmful Chemicals

Part of optimizing our health is to minimize our exposure to many chemicals. The majority of the 85,000 chemicals registered for production under the U.S. Toxic Substances Control Act (TSCA) were grandfathered in with little or no health and safety testing.(1) While exposures to potentially harmful chemicals on a daily basis may be unavoidable, there are actions we can take to reduce our exposure. Medical conditions linked to toxic chemicals include obesity, metabolic syndrome, diabetes, cardiovascular disease, Alzheimer’s and Parkinson’s disease, cancers, and multi-system complaints such as fibromyalgia and multiple chemical sensitivities.(2) Below is a list of simple strategies compiled by the Institute for Functional Medicine that can help reduce our chemical exposures.

Ten categories of toxic chemicals are known to be especially prevalent, persistent, and detrimental to human and environmental health: 

1. Heavy metals: lead (Pb), mercury (Hg), arsenic (As), cadmium (Cd), aluminum (Al)

2.  Polycyclic aromatic hydrocarbons (PAHs) 

3.  Plastics (phthalates) 

4. Phenols, particularly bisphenol A (BPA) 

5. Organochloride pesticides (OCs) 

6. Organophosphate pesticides (OPs) 

7. Polychlorinated dibenzo-dioxin & furan (dioxins) 

8. Polychlorinated biphenyls (PCBs) 

9. Polybrominated diphenyl ethers (PBDEs) 

10. Polyfluorinated compounds (PFCs) 

Reducing Dietary Exposures 

1. Choose organic and low-fat or no-fat animal products such as dairy, eggs, meats (PAHs, OCs, OPs, dioxins, PCBs, PBDEs).

2. Choose cooking methods that are low-char and that allow animal fats to drip away, such as steaming (PAHs, OCs, OPs, dioxins, PCBs, PBDEs). 

3. Consult local wildlife agencies before eating freshwater fish (PCBs, dioxins, PBDEs).

4. Never eat farmed salmon (PCBs), avoid eating larger carnivorous fish (Hg, PBDEs, PCBs) and use the Environmental Working Group (EWG) Good Seafood Guide(3) or the Monterey Bay Aquarium Seafood Watch publication.

5. Use glass, ceramic, or stainless-steel containers for heating and storing hot food (phthalates).

6. Avoid plastic water bottles, travel mugs and bladder-style hydration reservoirs and do not wash plastic food or beverage containers under high heat (phthalates).

7. Avoid using vinyl cling wrap and only buy canned foods that are BPA-free (BPA).

8. Avoid high-fructose corn syrup and rice syrup (As) and processed foods containing BHT, BHA, benzoate, sulfites, and artificial colorings and sweeteners.

9. Choose local, seasonal, and organic produce whenever possible. Wash all fruits and vegetables using mild additive-free soap and clean water (OCs, OPs).

10. Choose organic versions of the EWG “Dirty Dozen” list of high-pesticide produce (OCs, OPs)(4).

Reducing Home & Office Exposures 

1. Consult the EWG Drinking Water Database (5) and consider testing your water supply. Use a NSF-certified water filter if indicated (Pb,As, Cd, trihalomethane, atrazine, benzene, etc.).

2. Clear water that has been standing overnight out of plumbing lines in your home or office by flushing the toilet or letting the tap run for several minutes before pouring out tap water for consumption (Pb, other metals). 

3. Filter shower water (chlorine, OCs), and avoid using new vinyl shower curtains (phthalates).

4. Filter air in your bedroom and office using filters, ionizers or plants (6) (airborne toxins). 

5. Cover or replace older foam furniture and consider removing old carpets and padding (PBDEs). 

6.  Remove shoes you’ve worn outside when entering your home (OPs). 

7. Clean up broken thermometers and fluorescent bulbs with gentle sweeping and wiping up with gloves and disposable materials. Do not vacuum (Hg). 

8. Choose fragrance- and solvent-free detergents and cleaning agents (phthalates) and consult the EWG Guide to Healthy Cleaning.(7)

9. Avoid non-stick pots and pans and do not buy stain-resistant clothing, carpet or furniture (PCBs). 

10. Avoid products made with particleboard or medium-density fiberboard (formaldehyde, solvents). 

11. Remove or paint over older pressure-treated wood (As). Use low- or no-VOC (volatile organic compound) paints, glues, sealants, etc. in new construction (solvents).(8)

12. With new construction, consider “baking” out noxious fumes by vacating (people, plants and animals) and setting the house heat at maximum for 24-hour cycles followed by ventilation and rechecking for fumes (solvents and other toxic chemicals). 

Reducing Health Care & Personal Care Exposures 

1. For general wellness stay well hydrated and consume alcohol in moderation, if at all. 

2. Avoid acetaminophen for pain relief (especially after alcohol), and avoid taking multiple over-the-counter and prescription drugs simultaneously. 

3. Stop smoking and avoid second-hand smoke (Cd, PAHs). 

4.  Inquire about preservatives in flu shots and vaccines and chose ones without Thimerisol (Hg). 

5. Choose unscented, fragrance-free personal care products (phalates), avoid antiperspirants and antacids (Al), and use the EWG Cosmetics Database.(9) 

6. Choose composite over metallic dental fillings and be sure that your dentist follows all of the recommended IAOMT 10 procedures when removing silver fillings (Hg). 

7. Avoid having two different metals (e.g., mercury and gold) in your mouth; this can create low-voltage electric currents, which accelerates metal degradation. 

Reducing Work & Hobby Exposures 

1. Identify your exposures by consulting MSDS data sheets for all chemicals you use (various toxins). 

2. Wear and maintain all appropriate personal protective equipment and keep any work clothes that may have toxins on them separate from your home (various toxins). 

References 

1. U.S. Environmental Protection Agency: http://www.epa.gov/oppt/existingchemicals/pubs/tscainventory/basic.html 

2. Sears ME, Genuis SJ. J Environ Public Health. 2012;2012:356798 http://dx.doi.org/10.1155/2012/356798 

3. Environmental Working Group: www.ewg.org/research/ewgs-good-seafood-guide 

4. Environmental Working Group: http://www.ewg.org/foodnews/list.php 

5. Environmental Working Group: http://www.ewg.org/tap-water/ 

6. Claudio L. Environ Health Perspect. 2011 Oct; 119(10): a426–a427. http://ehp.niehs.nih.gov/119-a426/ 

7. Environmental Working Group: http://www.ewg.org/guides/cleaners 

8. U.S. Green Building Counsil’s Green Home Guide: http://greenhomeguide.com/ 

9. Environmental Working Group: http://www.ewg.org/skindeep/ 

10.  International Academy of Oral Medicine and Toxicology: http://iaomt.org/safe-removal-amalgam-fillings/ 

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.

Tips to Make Your Holiday Cookies More Healthy

My first memories in the kitchen involve making holiday cookies to share with friends and family. As a functional medicine physician and chef, I’ve learned a few tips to make my holiday baking traditions more health supportive. For me, the perfect cookie is baked with minimally-processed ingredients, yet has crispy, lightly golden edges with rich flavor and just the right amount of sweetness. Here are some easy substitutions you can do at home this holiday season to bring a bit more nutrition to your favorite cookie recipes:

• Start with the best ingredients. Of course, the quality of the finished product is only as good as the ingredients you start with. Aim to use fresh organic ingredients when possible. The holiday baking season is a great time to take inventory of the products in your pantry. Check their expiration dates and check that dried spices have not become rancid with age. Try swapping sea salt for iodized table salt and use aluminum-free baking soda. Minimize artificial ingredients that may be found in imitation extracts and food colorings.

• Replace and reduce sugar. Cookies are a treat. As a general rule, minimizing sugar in our daily routine is important for our health, but life is meant to be celebrated especially at the holidays. There are ways to cut back on sugar yet still have a tasty show-stopping cookie. Instead of icing your sugar cookies, sprinkle with nuts, orange zest, dried flowers (I love crushed rose petals), seeds or drizzle with dark chocolate. Sugar adds moisture to cookies, but you can often decrease the sugar in a recipe (up to about 25%) with little compromise. Experiment with your favorite cookie recipe. You can add in a splash of your favorite extract like vanilla, almond or lemon for a sweet confectionary flavor.

• Upgrade your egg. Using a pasture-raised egg offers a slight nutritional advantage over a conventional egg. If you wish to make vegan cookies, replace each egg with 1/4 cup unsweetened applesauce, 1/4 mashed banana or with a flax egg. Applesauce works well in cakey cookies like snickerdoodles. For chewy recipes try the flax egg. For a flax egg mix 1 tablespoon ground flaxseed with 3 tablespoons warm water for each egg (up to two in a recipe). Let the mixture sit until cool before adding to your wet ingredients.

• Add some fiber. Change up your white flour for whole-wheat pastry flour as a cup-for-cup substitution. Whole wheat flour is made from the whole grain, so it contains more fiber and minerals. Whole wheat bread flour has a high protein content and will yield a tough finished cookie. Using whole-wheat flour in place of all-purpose flour gives your cookies about four times the amount of fiber in every batch.

• Mind the gluten. Gluten sensitivity is increasingly common. Luckily there are numerous alternative baking mixes available. I love to bake with almond flour and enjoy recipes from the Sweet Laurel Cookbook. You can also make your own alternative flour mix. Here is a recipe from my culinary alma mater, The Natural Gourmet Institute: try mixing 2 cups white rice flour with 2/3 cup potato starch and 1/3 cup tapioca starch. Treat this blend like it is all-purpose flour. You can also store it in an air-tight container.

• Mind the quality of your fats. Steer clear of ingredients that contain partially hydrogenated oil (or trans fats), like margarine and vegetable shortening. If you use butter, aim to buy organic cultured butter, which contains probiotics and no antibiotics. If you have a dairy sensitivity or wish to make vegan cookies, consider swapping butter or margarine for coconut oil. For every stick (1/2 cup) of butter, use 5 tablespoons coconut oil plus 3 tablespoons coconut cream. Use this for recipes that require creaming the butter and sugar together, like sugar cookies and shortbread. 

• Chocolate is your friend. There is always a bit of trial and error when experimenting with recipes. If your cookies are good but a bit less than perfect, try dipping or drizzling them with melted chocolate. When it comes to chocolate, the darker the better. Dark chocolate is loaded with antioxidants.  

My House Sauce: Italian Salsa Verde

Italian Salsa Verde

What separates a great meal from a truly outstanding meal is an amazing sauce. It is often the finishing touch that adds balance and cohesiveness to the meal. As a chef, I want a sauce with every meal, but as a working mom sauces are rarely a weeknight reality. This sauce, however, has become my favorite go-to. It is incredibly versatile and easy enough to make on a busy night. It brings instant brightness and umami flavor to everything from roasted veggies and potatoes to chicken or beef. I’ve served this sauce at dinner parties and watched people go back for second and third helpings! This year, I served this sauce at Thanksgiving as an alternative to gravy.

From a health perspective this sauce is loaded with nutritional benefits. Parsley is rich in antioxidants and vitamin K. It’s benefits far exceed a garnish. The anchovies provide a hint of extra omega-3 fat while the olive oil gives us heart-healthy omega-9 fats.

Working mom, chef tip: This Italian Salsa Verde freezes beautifully. Make it in a large batch and freeze it in 1/4 cup increments so that you can enjoy it regularly. Simply allow the sauce to come to room temperature before using.

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Italian Salsa Verde

Author: Erica Leazenby, MD
Makes: about 2 cups
Time: 10 minutes

Ingredients:

• 1 bunch of flat-leaf parsley, roughly chopped (about 2 cups packed)

• 2/3-1 cup extra virgin olive oil

• 1/4 cup capers, drained 

• 1 tsp anchovy paste

• 1 Tbsp white wine vinegar plus more to taste

• 1 Tbsp lemon juice plus more to taste

• 2 cloves garlic, minced

• zest from 1 lemon

• Salt and freshly ground black pepper to taste

Directions:

1. Place the parsley, capers, anchovies, vinegar, lemon and garlic in a food processor. Pulse the ingredients until they are well chopped. Scrape the sides of the bowl down as needed.

2. While the blade is running, slowly add the olive oil until the desired sauce consistency is reached.

3. Taste the sauce and season as needed with salt, pepper and additional vinegar or lemon juice. Serve at room temperature. 

4. Store the sauce in an airtight container in the refrigerator for up to one week. Allow the sauce to come to room temperature before use.

Winter is Coming Fire Cider Recipe

Immune Boosting Fire Cider

Fire cider is a spicy, immune-boosting infused vinegar that has been revered for generations as a simple and effective remedy to relieve sinus congestion, ward off colds and flus, aid digestion, and increase circulation. The hot, pungent, sour, and sweet vinegar is certainly not for the faint of heart, but once embraced, quickly wins over even the most reluctant palate. Fire cider can be sipped neat on its own, mixed with other beverages, or used in cooking. It is typically used in small doses, so a batch of the recipe below would be enough to get most families through the winter season.

Fire Cider

Author: Erica Leazenby, MD (adapted from Rosemary Gladstar’s recipe in Herbal Healing for Women)

Serves: Makes about 4 cups

Time: 30 minutes, plus 30 days 

Ingredients:

• 1 cup coarsely grated peeled horseradish (about 4 ounces)

• 1 small onion, coarsely chopped

• 8 large garlic cloves, smashed

• 1/2 cup peeled and coarsely grated or chopped ginger (about 3 ounces)

• 1 tablespoon ground turmeric

• 1 teaspoon black peppercorns

• 4 rosemary sprigs

• 1 whole clove

• 1 jalapeno pepper, halved 

• 1 lemon, quartered

• 1 orange, quartered

• 4 cups unfiltered, unpasteurized apple cider vinegar

• ¼ cup (or more) honey **NOTE: the honey is added 30 days later, AFTER the mixture is filtered.

Directions:

• Place all the ingredients (except the honey) in a large airtight glass container. Add enough vinegar to ensure that the ingredients are fully submerged in the jar. 

• Place the jar in a dark corner of your kitchen or pantry. Periodically give the jar a swirl over the course of the month. 

• After 30 days, strain the vinegar through a cheesecloth lined colander or nut milk bag. Using disposable gloves, extract as much liquid from the solids as possible. 

• Add the honey to the filtered vinegar. Mix well and add additional honey to taste.

• Transfer the liquid to a few smaller clean jars for storage. 

Suggested Uses

• Salad dressings and marinades- Use this vinegar in place of apple cider vinegar or red wine vinegar in your salad dressings or marinades for a hint of heat. This would be great in chimichurri. 

• Mocktails- Add a splash of this vinegar to a mixture of your favorite fruit juice and seltzer for an instant shrub. 

• Hot tea- Add about 1 Tablespoon of fire cider to a mug of hot water, along with a squeeze of fresh lemon juice and a little honey to sweeten… like a non-alcoholic hot toddy!

Maple Fire Vinaigrette

The sweet heat flavor of this vinaigrette partners well with hearty leafy greens like kale. Try making a salad with kale, roasted butternut squash, toasted pumpkin seeds and dried cherries.

Recipe Author: Erica Leazenby, MD

Serves: Makes about 1/3 cups

Time: 5 minutes

Ingredients:

• 1 Tablespoon maple syrup

• 1 Tablespoon apple cider vinegar

• 1 Tablespoon fire cider

• 2 Tablespoon olive oil 

• Pinch of salt

• ½ teaspoon Dijon mustard

 Directions:

• Combine all ingredients in a small glass jar with a lid. Shake well until ingredients are well combined.

• Toss with your favorite greens and serve.

Relish Health Gift Guide 2018

Happy Holidays from our home to yours! The season of gift-giving is officially here, and few things are sweeter to me than finding the perfect gifts for loved ones - gifts that make them feel known and loved. I’ve pulled together some of my favorite health-enhancing gift ideas, and hope this guide gives inspiration, relieves shopping frenzy, and enables you and your loved ones to savor the season.

For the Baker:

This gorgeous cookbook from the owners of Sweet Laurel Bakery is a winner. The desserts are equally beautiful and delicious. And since they are also grain-free, dairy-free and refined sugar-free, these recipes satisfy every sweet tooth, regardless of food sensitivities. The chocolate cake is amazing!

For the Chef:

Bold and adventurous flavor combinations are Ottolenghi’s specialty. His plant-forward cookbooks inspire restaurant chefs and home cooks alike. This book would be a welcome addition to any cook’s library.

For the Foodie:

Whether you are looking for a culinary high note for your own holiday table or a gift for your healthy foodie friend, pomegranate molasses is a great choice. This Middle Eastern staple has a unique flavor that is both tart and sweet. For a pop of culinary brightness, it can be added to salad dressing or drizzled on desserts or roasted veggies (think cauliflower or eggplant).

For the Coffee Connoisseur:

For the health-conscious coffee connoisseur, consider introducing them to mushroom coffee. Mushrooms’ earthy flavor complements roasted coffee beans, providing a smooth flavor and antioxidants. It’s an excellent way to fortify your morning boost! The hot chocolate flavor is delicious.

For the Tech Lovers and Night Owls:

Research shows that blue light exposure before bedtime can compromise sleep quality. Putting devices away 2-3 hours before bed is hard for many to swallow. Luckily there is an alternative. A study showed that volunteers who wore blue light-blocking glasses for the three hours before bedtime reported better sleep quality and mood than those who didn’t. Great stocking stuffer!

For the Spa Lover:

Dry skin brushing has a number of health benefits and is simple to do. Creating a ritual of regularly brushing your skin is a great way to exfoliate, stimulate your lymphatic system, and support a natural (and beautifying) detox.

For the Host and Hostess:

Stock up for party season! Nearly every host loves to receive a beautiful bottle of wine. Dry Farm Wines curates wines that are natural, organically-grown, free of chemicals and additives, sugar-free, low in sulfites, mold-free, and sustainably grown. Every curated wine is lab tested by an independent certified enologist so you can be assured you are getting a clean and delicious product.

Click here to claim a bottle for a penny.

(This blog post is not sponsored by any manufacturer. However, at no cost to you, Relish Health may receive a commission on purchases made through an Amazon link.)

Boost your Immune System with Elderberry Syrup

Immune Boosting Elderberry Syrup

Elderberries are the fruit of the elderberry shrub. Like other berries, the fruit is a rich source of antioxidants and vitamin C. Elderberries taste tart, much like a cranberry, and are often made into jam, jelly, and tea. Elderberries, however, are also well known for their medicinal properties. They have long been used as an herbal remedy, and research is now supporting its effective use.

• In a 2016 study of 312 people traveling from Australia to an overseas destination (for a minimum of seven hours), scientists found that those who used elderberry extract from ten days before flying to five days after arriving at their destination had a shorter cold duration and less severe symptoms than those who took a placebo.

• In a laboratory study published in Bioscience, Biotechnology, and Biochemistry, concentrated elderberry juice helped to defend against influenza A virus infection and stimulate the body's immune response. 

• In a study published in BMC Complementary and Alternative Medicine of 60 people suffering from flu-like symptoms, scientists found that those who used elderberry extract for five days (taking 15 mL in syrup form four times daily) saw their symptoms subside four days earlier than study members assigned to a placebo.

Aside from these medicinal uses, elderberry syrup is a delicious treat. Try adding a tablespoon to sparkling water or drizzling the syrup on ice cream.

For the DIY-er and home cooks, elderberry syrup can be easily made at home. A note of caution: certain parts of the plant (such as the unripe berries, leaves, root, bark, and stems) have been found to be poisonous due to the presence of cyanogenic glycosides. Luckily, this poison is deactivated during the cooking process. Failing to adequately cook your berries may result in nausea and vomiting. 

Immune Boosting Elderberry Syrup

Author: Erica Leazenby, MD; Adapted from Franklin Institute of Wellness

100 g dried elderberries (about 1 cup)
3 cups cold distilled water
1 1/2 cup thick, liquid sweetener such as brown rice syrup or honey

Optional: 1 organic cinnamon stick, 1 tsp grated or dried ginger root or juice of 1 lemon

Carefully look over your dried berries and remove any stems that may be present. Combine the berries and water in a cold saucepot. If time permits, allow the berries to soak until they are soft, about 30–60 minutes. If using, add the cinnamon and ginger to the soaked berries. After soaking, place the saucepan over medium heat and gradually bring the contents to a boil. Once a rolling boil has been reached, reduce heat to a simmer and continue to cook for 30-45 minutes, stirring frequently. Do not cover the pot during this phase. This process cannot be shortened as it is crucial for eliminating the cyanide-like toxin in the seeds. Remove from heat and cool to room temperature.

Strain the concentrated extract and measure the liquid. It should be approximately 2 cups.  (If you have less than 2 cups, water can be added to reach 2 cups. If you have more than two cups, continue boiling the mixture down. It is crucial to have a 2-cup measurement at this state to ensure accurate dosing.) Combine with the cup and a half of honey or brown rice syrup. If using, add the juice of a fresh lemon at this time. Bring the mixture back to a boil for 10-30 minutes until it starts to thicken. Allow to cool slightly and pour into prepared bottles. Store in the refrigerator.

Dosing for flu treatment: Adults take one tablespoon (15 mL) of syrup four times daily for 3-5 days. Kids take one tablespoon (15 ml) of syrup twice daily for 3-5 days. Do not give honey containing products to children under 1 year of age.

Franklin Institute of Wellness. (2018). The Proper Way to Make Elderberry Syrup. Retrieved from https://franklininstituteofwellness.com/proper-elderberry-syrup/ on September 28, 2018.

Preventing colds is easier than you think

Fall often marks the start of cold and flu season. The weather is changing, the kids are back in school sharing germs, and life continues to move at a fast and often stressed pace. Colds often feel an inevitable part of the winter months, but with a little attention and support to our immune system we can prevent sick days, sleepless nights and chapped noses. 

Staying healthy is all about giving our immune system the support it needs to do its job. Try some of these tips:

• Optimize your diet. Your body needs a ready source of antioxidants, vitamins and minerals to function well. To ensure a nutrient dense diet, aim to eat two vegetables and one fruit at each meal. Eliminating foods that can trigger inflammation, especially excessive sugar and dairy, is also helpful.

• Get your beauty rest. Sleep is a restorative process that is important for proper functioning of the immune system. Studies have shown that sleep deprivation weakens immune health, making you more susceptible to colds and other bacterial infections. The goal is to aim for 7-8 hours of sleep a night.

• Manage your stress. Stress hormones, especially if chronic, can suppress the effectiveness of the immune system. A little self-care with meditation, exercise and mindfulness can go a long way. 

• Hygiene is key. Wash your hands regularly and avoid touching your face. These are simple and effective stratagies to minimize your exposure to potential cold causing germs. 

• Supplement wisely. If you happen to be one of those people that gets ill easily despite a healthy lifestyle, targeted supplements may be helpful. The following immune-boosters have quality evidence to support their use. 

  • Vitamin D can help support the immune system and is important for overall health. The dosing of vitamin D varies widely among individuals. Adults can safely take 1000-2000 IU daily. Only use a higher dose if the results of your blood-test suggests a need. Talk to Relish Health about vitamin D testing.

  • Zinc is an immune boosting mineral found in oysters, beef, and lamb, and to a lesser degree in pumpkin seeds, cashews, and beans. Taken daily for a few weeks to a few months can help reduce the likelihood of viral infections. The prevention dose of zinc for adults is 10-15 mg. Note: Zinc can be nauseating for some people.

  • Studies have shown that probiotics improve the body's immune response. Supplementation can reduce frequency and duration of colds. Look for a brand that contains lactobacillus with or without bifidobacterial. Check out the brands listed in the Relish Health fullscripts formulary for examples. 

  • Elderberry extract can significantly lower duration of cold  and flu symptoms while lowering the need for medication. Follow the dosing recommendation of the particular type or preparation being used. This herb should be started at the earliest signs of illness.

Is a Low FODMAP diet right for you?

Our gut is the unsung hero of our health and well-being. This hard-working organ is responsible for not only nourishing our body, but also housing much of our immune system and playing a significant role in our brain and mood health. When this organ is impaired, our health can suffer. Without a well-functioning digestive system, the body struggles to pass along nutrients to our cells. Unfortunately, having an unhappy gut is very common. It is estimated that approximately 10-20% of adults in Western countries have irritable bowel symptoms (IBS) (1). These include gas, bloating, diarrhea, cramping and constipation— symptoms that indicate our digestion is less than optimal. Fortunately, eating the right food can reverse and improve these symptoms. By healing your gut you are on the path of healing the rest of your body.

A common approach for treating IBS is the Low FODMAP diet. This diet was initially developed by Monash University in Melbourne, Australia. It is well documented and used throughout the world for IBS and other GI disorders (2). FODMAP stands for Fermented Oligosaccharides, Dissaccarides, Monosaccharides and Polyols. This is a group of small and medium-chain carbohydrates and sugar alcohols found either naturally or artificially in food. Examples of these include: wheat (oligosaccharide), dairy (dissaccharide), high fructose corn syrup (monosaccharide) and sorbitol (polyol). For a more complete list, please see this FODMAP guide.

These FODMAP carbohydrates can ferment in the gut and cause the gas, bloating and distention symptoms that are characteristic of IBS. Additionally, these carbohydrates are highly osmotic and pull water into the digestive tract changing the way your gut moves. As a result IBS sufferers may experience diarrhea or constipation. To initiate the diet, you remove all FODMAPs for a short period of time. Eventually the FODMAP foods are reintroduced in a slow and methodic manner to keep GI symptoms at bay.

Do you wonder if a Low FODMAP diet is right for you? Generally speaking, nearly all healing starts with your diet, lifestyle changes and restoring any deficient nutrients. However, for any treatment its important to evaluate your total health, risk factors, mood and emotions. At Relish Health Dr. Erica Leazenby will discuss your individual digestive symptoms and help determine the best approach for you.

Similar articles:

7 Steps to Prevent Reflux and Bloating

Is your bloating caused by SIBO?

1. Ann Gastroenterol. 2015 Apr-Jun; 28(2): 158–159.

2. Gastroenterology. 2014 Jan;146(1):67-75.e5. doi: 10.1053/j.gastro.2013.09.046. Epub 2013 Sep 25.

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

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. 

Traveling with Special Diets

For many people with chronic illness, major dietary changes are part of the healing process. Changing one’s lifestyle is never easy, but travel can be especially stressful. I’ve learned through years of experience that following a strict diets is possible on the go. Below are a few strategies that have served me well over the years. 

Travel prepared

Ok this one is not new, but it bears repeating. You will reap dividends by doing some prep at home. This may simply mean packing a brown bag for the plane or may be as complex as packing groceries for the entire get-away.  The last thing you want is to feel ill or constantly worry about your food source while trying to enjoy some R&R. 

Stay in hotels with kitchenettes or use Airbnb to score an entire kitchen set up

Everybody’s idea of a vacation is different, but for me cooking and having my own kitchen is preferred while away from home. I’ve collected a few go-to recipes that are fast, easy and require little equipment. For our family, reducing the number of meals eaten out makes our dining experience special and helps us minimize the search for the next diet friendly location. 

Use a meal kit services

Consider buying meal kits from companies like Plated, Blue Apron, Sun Basket and others for vacations when you have access to a kitchen. Depending on your travel destination, the pre-portioned meal kits could even be delivered to the location of your choice or transported with you. The convenience of the kit and the curated menu items may make cooking while on vacation a little more palatable. 

Order groceries online at your final destination

Flying to a beach condo but need a week’s worth of supplies? Search the groceries in the vicinity of your final destination and look for one that has curbside grocery pick up. On your way to the condo simply swing by and fill the trunk without roaming the isle of an unfamiliar grocery. 

Eat at the grocery

Most stores have a deli, salad bar and hot food counter as well as tables for lingering. I like Whole Foods as the smaller size allows a quicker meal on the road or in a city on a business trip. Eating at the grocery may not be glamorous, but it allows you the ultimate flexibility with quantities and ingredients. This is a lifesaver for avoiding fast food restaurants during road trips. 

Do some local research with Yelp

Yelp rarely lets you down. I rely heavily on Yelp when I enter a new city. Look for restaurants that list allergens on their menus. The restaurants that are savvy enough to call out items like gluten can also likely handle other requests. 

Be “That guy”

While nobody wants to be difficult or stand out as needy and demanding at a restaurant, the truth is food sensitivities are real. You are not alone in making requests to the kitchen. Chances are high they already have a solution for the sensitivity you are addressing. 

Make your own Entree

Often components of different meals will meet your dietary needs but the entree as a whole doesn't. Don't be afraid to mix and match sides and entrees from different dishes. Many kitchens can easily accommodate this request. 

Enjoy!

Food is a great connecter of people and culture. Do your best to get out and taste the unique cuisine of your destination. Don’t be afraid to politely ask questions about ingredients and cooking methods. Having a food sensitivity may allow you to learn more about the food culture than you otherwise might have. You may come home with new inspiration and recipes!

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.

Foods in allergy season

Seasonal allergies season is in full swing in the Midwest right now. In addition to typical symptoms of congestion, sneezing and watery eyes, a smaller group of allergy suffers also complain about itchy mouth. This mild, localized reaction from fresh produce items is actually caused by oral allergy syndrome (OAS), also known as pollen-food syndrome. As many as 15% of seasonal allergy sufferers may experience some amount of crosse-reactive symptoms with fresh foods. 

In OAS, the proteins in the foods look similar enough to the pollen proteins that your immune system causes a mild localized allergic reaction . Usually the symptoms quickly dissipate, but they can understandably make you want to avoid the otherwise healthy, triggering food.

The most common pollens that cause this cross-reactivity are from birch, ragweed, or grasses. Since the pollen production of these plants is seasonal, OAS symptoms can often increase or decrease with the seasons as well. These are some of the most common foods that can cause OAS:

• Birch pollen: Apples, Almonds, Carrots, Celery, Cherries, Hazelnuts, Kiwi, Peaches, Pears, Plums

• Grass pollen: Celery, Melons, Oranges, Peaches, Tomatoes

• Ragweed pollen: Bananas, Cucumbers, Melons, Sunflower seeds, Zucchini

If you experience OAS, there are several ways you can minimize symptoms.

• Remove the triggers for your reactions: During allergy season, avoid foods that cause discomfort. Keeping a food diary can be helpful for identifying problem foods.

• Cook foods: Since OAS occurs in raw foods, usually cooking the food will change the protein structure enough that your body will not react.

• Peel foods: Sometimes pollen proteins concentrate on the skin of the produce and peeling can minimize symptoms.

• Address your overall allergies symptoms through these strategies.

Need help determining if your symptoms are related to OAS? Schedule an appointment with Relish Health today. 

TIPS FOR NATURAL ALLERGY RELIEF

Natural Allergy Relief

Spring has finally arrived in the Midwest. Seasonal allergies are a common complaint that affects an estimated 50 million people in the US. Symptoms can vary, but runny nose, itchy, watery eyes, sneezing, headaches and fatigue are commonly described and can impact your quality of life. 

Conventional treatment for allergies includes antihistamine medication and nasal sprays. These medications can offer symptomatic relief, but they do not solve the problem. They can can also come with unpleasant side effects like drowsiness and nausea; or in the case of nasal sprays, dependence. 

Allergic reactions occur when your immune system identifies a normally harmless substance as dangerous. In sensitized individuals, allergens in our environment such as pollen, trigger the production of IgE antibodies. These immune molecules cause release histamine and other allergy-mediating molecules, which lead to inflammation of the nasal airways and eyes, itching, swelling and mucus production. 

Common allergy symptoms include:

• Congestion

• Excess mucus production

• Sneezing

• Runny nose

• Itchy, watery eyes

• Scratchy throat

• Irritation in the ears

• Difficulty sleeping

• Irritability

• Hives

At Relish Health I approach allergies from a holistic perspective. There are a number of natural solutions to quiet symptoms and support your immune system through lifestyle, diet, gut health and inflammation control. Consider these strategies:

1. Get your diet on point

• Diet has a direct effect on immune system function. Nearly 2/3rd of our immune cells reside in our gut. Diet can directly affect the level of inflammation and histamine in our body. Oftentimes, allergic responses are exacerbated when our body is overloaded with triggers. Diet is an obvious place to start decreasing that burden.

• Eat as clean as possible. This means removing foods that are refined, processed or high in sugar. Choose organic where you can to reduce pesticide exposure.

• Based your diet on anti-inflammatory foods. This means eating a diet rich in fruits and veggies that provide fiber and antioxidants. These foods benefits our gut and immune function. Find dietary sources of omega-3 fatty acids such as wild-caught salmon, flaxseed, or chia seed. Use herbs and spices liberally, since their content of anti-inflammatory compounds is especially dense.

• Add fermented foods like sauerkraut or kimchi to your diet for a natural dose of probiotic.

• Try an elimination diet. Dairy foods are mucus-producing for many people and can make allergy season that much worse. To decrease congestion, consider a full elimination of all dairy foods (including milk, cream, cheese, yogurt, etc.) for 30 days. Notice if any of your symptoms improve over that elimination period. After the 30 days, you can reintroduce it to see how dairy affects you.

• Stay hydrated. You should aim to consume about half your body weight (lbs) in fluid ounces, spread throughout the day. Proper hydration reduces the histamine response.

• Address potential food sensitivities.

• Familiarize yourself with foods that trigger oral allergy symptoms due to cross-reactivity with pollen from birch, ragweed, or grasses.

Need help with addressing your diet and gut health, schedule an appointment with Relish Health. 

2. Reduce your exposure to allergens

• You may have an urge to limit your time outdoors in order to find relief from your season allergies, but this is not a realistic, long-term solution.

• Use a neti pot: By flushing the nasal cavity with a gently warmed saline solution, you clear out allergens and loosen mucus. You can use a neti pot two to three times a week.

• Create a safe space: During periods of peak symptoms, keep the doors and windows of your home closed. Use an air conditioner and/or high-quality air filter to help reduce allergens in your home.

• Wash off: Showering before bed to remove allergens from your hair and skin can help reduce contamination of the bedding.

3. Have your vitamin D level checked

• Low vitamin D levels are associated with an increase in allergies. Consider taking a high-quality vitamin D supplement and increasing your exposure to sunlight to help decrease symptoms such as sneezing and nasal congestion. Vitamin D3 has been shown to naturally support immune system function, and strengthen respiratory health.

4. Add natural support

• There are a number of natural compounds in foods and herbs that can provide seasonal allergy symptom relief, including nettles, quercetin, bee pollen and honey.

• Nettles: The stinging nettle plant has been used for centuries to treat allergy symptoms. Nettle’s may reduce the amount of histamine that is produced by the body in response to an allergen. You can consume nettle as a tea or take it as a tincture.

• Quercetin: Quercetin is a flavonoid found in foods such as apples, broccoli, citrus, fennel and red onion. It’s also a natural antihistamine that works without the side effects of many medications. Start using quercetin regularly as soon as seasonal allergies hits in order to build up levels in the body and then continuing throughout the allergy season.

• Local bee pollen and raw honey: You can find bee pollen and raw honey at your local farmers market or health food store. Bee pollen has been shown to decrease the IgE mediated activation of mast cells, thereby dampening the allergic response. Local, raw honey acts similarly to a vaccine. By giving yourself a little dose of the local pollen through the honey, you allow your body to begin building a tolerance to the pollen and have a less severe allergic response. It’s best to start taking either honey or bee pollen daily at least six weeks before allergy season begins.

(Access to high quality nettle and quercetin products is available through the Relish Health online pharmacy.)

If your symptoms do not resolve with these strategies, there be more underlying factors at work. Schedule time with Relish Health, an allergist or your PCP for assistance. Targeted evaluation of nutritional and metabolic status through lab work and desensitization techniques can provide further options. 

FOODS TO AVOID IN ALLERGY SEASON

The Scoop on Protein Powder

Protein is an important nutrient for our health. Proteins are made of small molecules called “amino acids” that serve as the building blocks for nearly every tissue and chemical in our body. Having an adequate dietary source is important to help control weight and muscle mass, balance blood sugar and prevent cravings, and appropriately drive metabolism.

Adding a scoop of protein powder to a smoothie can be a quick and easy way to boost protein consumption. But not all protein powders are created equal.

Whey

Source: Whey is a protein components in cow’s milk.

Pro: Whey is highly bioavailable, meaning it can be easily used by your body.

Con: Cow’s milk is a common gut irritant that causes low grade systemic inflammation for many people without them ever realizing it.

Good for you if: You are an athlete and want more lean muscle mass. You tolerate dairy well. You get it from a good source (organic, grass-fed, minimal ingredients, no thickeners, no sweeteners).

Casein

Source: Casein is also a protein in cow’s milk.

Pro: Casein is also easily used by the body.

Con: Casein can cause allergic reactions or upset stomach for those with dairy sensitivity. It also takes longer to digest than whey.

Good for you if: You are an athlete and want more lean muscle mass. You tolerate dairy well. You get it from a good source (organic, grass-fed, minimal ingredients, no thickeners, no sweeteners).

Soy

Source: Soybean plant

Pro: Soy is a plant-based protein that is an alternative for those with daily allergies or sensitivities. Soy is one of few plant foods that offers a full profile of amino acids that our bodies need.

Con: Research suggests that some soy consumption is safe, however, some still worry about the hormone-like compounds that soy contains.

Good for you if: You are vegan. You tolerate legumes. You get it from a good source (organic, minimal ingredients, no thickeners, no sweeteners).

Pea Protein

Source: Plants; usually yellow peas.

Pro: Pea protein is considered hypoallergenic meaning it is unlikely to cause an allergic reaction or food sensitivity.

Con: Peas do not contain the full spectrum of amino acids.

Good for you if: You are vegan. You mix it into other blends of protein (e.g. hemp or rice) to get all the necessary amino acids. You tolerate legumes. You get it from a good source (organic, minimal ingredients, no thickeners, no sweeteners).

Rice Protein

Source: Rice

Pro: Rice is also hypoallergenic, plus it may have an extra dose of B vitamins and fiber.

Con: Rice contains a small amount of carbs.

Good for you if: You are vegan. You are not paleo. You mix it into other blends of protein (e.g. hemp or pea) or nuts and seeds to get all the essential amino acids. You tolerate grains. You get it from a good, high-quality source (organic, minimal ingredients, no thickeners, no sweeteners).

Hemp

Source: Hemp seeds (from the cannabis plant)

Pro: Hemp is hypoallergenic and is a source of complete protein. Hemp has all the 9 essential amino acids and contains an extra dose of omegas.

Con: Hemp is the least bioavailable of the lot, meaning your body doesn’t absorb and use it as well as other sources. 

Good for you if: You are vegan. You are paleo. You get it from a good, high-quality source (organic, minimal ingredients, no thickeners, no sweeteners).

Collagen

Source: Animal connective tissue

Pro: Collagen can be good for skin and joint health.

Con: This is often considered a beauty product and comes with a lot of the hype. Many label promises are not proven.

Good for you if: You are not vegan. You are paleo. You don’t mind spending a bit extra to get the good stuff. You get it from a good, high-quality source (organic, grass-fed, minimal ingredients, no thickeners, no sweeteners).

Spirulina

Source: Blue-green algae

Pro: Spirulina is a complete protein plus gives extra minerals and antioxidants.

Con: It is hard to know where it comes from.

Good for you if: You are vegan. You are paleo. You tolerate chlorophyll-containing drinks. You get it from a good, high-quality source (organic, minimal ingredients, no thickeners, no sweeteners).

And the winner?
In my opinion, a mixture of rice and pea protein is the winning combo. The combination makes up the full spectrum of essential amino acids, while being plant-based, and free of common irritants like casein, lactose, gluten, or soy.

One final note of caution: unfortunately, the FDA does not regulate protein powders, so you have no way of knowing what’s actually in them. Do your homework to make sure you’re getting protein powder from a trusted source. Ensure your protein powder is free of added sugars and artificial coloring or preservatives. Ideally, it will be certified by a third party stating it is low in heavy metals. 

How did you sleep last night?

Yesterday was World Sleep Day. Research is showing that sleep is not only important to our energy level and mood but is also closely tied to our longevity.  If sleep eluded you last night, try some of these tips for better rest tonight and in the future:

Cut back on caffeine. Response to caffeine varies person to person, but this drug remains in your system far longer than most people realize. The half-life of caffeine is several hours. This means that your morning coffee is still hanging around at lunchtime, and you may still have a quarter of the caffiene in your system at dinnertime.

Move during the day. People who exercise regularly report more satisfying sleep. Be sure to finish your workout at least three hours before bed to make sure you have proper time to relax and cool down.

Make your room dark. Light can disrupt our body’s natural secretion of melatonin. Making your room dark and avoiding blue light that is emitted from electronic devices before bedtime can help ensure our body maintains its natural circadian rhythm. If you needs some help blocking blue light, try blue light filtering glasses. 

Avoid alcohol within three hours of bedtime. While alcohol can make you sleepy, it alters the brainwave activity in your brain, preventing restorative sleep.

Relax before bed. Create an evening routine that puts you in a relaxed frame of mind. Try reading a neutral book, journaling or taking a hot bath. A hot bath with Epsom salts relaxes muscles and reduces tension through the help of magnesium sulfate.  

If sleep continues to be a concern let’s talk. Addressing hormones, blood sugar balance and stress management are also important for proper sleep.

Schedule an appointment with Relish Health today.

Use your Fork to Improve your Feelings

Our brain is both our greatest asset and the home to the hungriest cells in our body. Remarkably, this 2-pound organ has energy needs similar to our body’s muscles. The complex electrical connections that occur in our brain are responsible for not only our heart beat and sensations, but also our memories and mood. The nourishment we consume at each meal provides the energy and building blocks that create the connections that constitute our brain. No matter your current state of mental health, your genetics, background or situation, the core of your personal wellness is your food.

While we may think about how to feed our muscles to maintain strength or build mass, we don’t often give much thought to what our brain may need. Below are a few guidelines that may help you nourish this underappreciate organ.

1. Your brain needs a steady source of energy. The standard American diet is known for a high sugar content. Sometimes the source of sugar is obvious like a glass of soda, but sometimes the source is less obvious like pasta or bagels. These refined foods cause your blood sugar to increase quickly. Your body responds by rapidly releasing insulin. The insulin lowers the blood sugar, but can also trigger your blood sugar crash. This process, called reactive hypoglycemia, is responsible for carb and sugar cravings which lead to anxiety, headaches, irritability, and ultimately depression. A case of the “hangries.” Cravings are your brain’s way of reminding you it needs steady fuel to function.

High blood sugar causes also inflammation, which is one of them most significant risk factors for depression. Balancing blood sugar is an effective treatment for depression and anxiety.

2. Your brain needs nutrients. Eat real food. Processed food is made from ingredients that have been stripped of their nutrients. Filling up on package lunchables or low-quality granola bars means we are missing out on many nutrients. Refined flours and sugars lack the vitamins and minerals that are contained in their whole forms. Our brain needs basic building blocks like Omega-3 fatty acids, B vitamins and key minerals like magnesium and zinc to perform its basic function. Your mood is the first casually when there are insufficient levels of these nutrients. Your mental health suffers even before your physical health begins to deteriorate. A nourished brain is a resilient brain.

3. You have a second brain and it needs nourishment too. Our gut is home to trillions of bacteria. These bacteria help us absorb our nutrients, make some of our vitamins and directly communicate with our own cells to impact our immune system and mental health. Our intestinal wall is one of our borders with the outside world. The food we eat directly affects this community of organisms that have a direct connection to our brain (ever felt butterflies in your stomach or had a “gut feeling”?). A diet rich in fruits, vegetables and fiber favors the growth of bacteria that are beneficial to our overall health, while a low-fiber, high-fat diet favors the growth of less helpful species. Eating a diet rich in produce helps ensure that you get adequate nutrients and maintain this delicate and important bacterial community. Just as emotions can sent messages to your gut, food can send messages to your brain.

Delicious Treatment For Your Mood

Good Mood Food

Meal Planning Strategies for a Sane and Healthy Kitchen

Many people may be surprised to hear that I plan menus every week for my kitchen at home. Like so many things in life, planning is the key to success and eating balanced and healthy is no different. Even as a physician and chef I follow the same advice that I give to my patients and dutifully make my lists. Creating a meal plan, a shopping list and scheduling time in my week to cook ensures that nourishing food is on my table for my family and instead of whatever happens to be handy and hot.

My lists are not elaborate. I focus on eating real food that is plant-centric, seasonal and as local as possible. I aim to have a variety of veggies on the plan each week so that I ensure I am “eating the rainbow” of colors and taking advantage of all mother nature has to offer. I also like to have fish on the menus at least once during the week. I don’t however measure calories or obsess over macro or micronutrients. Magically this usually takes care of itself when I plan a meal that revolves around veggies and lean proteins.

I am a creature of habit. I love leftovers and could eat the same meal for days. This certainly is a great strategy for planning, but this doesn’t appeal to everyone, especially those in my house. My husband and kids love more variety. Menu planning at our house is a collaborative effort. I often ask my family what they would like to see on the table during the week. On occasion, we browse cookbooks together to select new culinary adventures. It is a wonderful way to engage the family for a more joyful dinner experience. On the rare occasion that the creative juices are stuck, I find it helpful to revisit prior lists for inspiration and reminders of former successes.

If meal planning is new to you, these tips may help you plan your time and energy:

Work Backwards

Every week I start by determining which evenings my family will be home. This helps me decide when I have time to cook more elaborate meals and when I need to rely on leftovers or meals I’ve squirreled away in the freezer.

Keep lunches simple

Lunch doesn’t need to be complicated, but it still needs to be colorful and flavorful. My kids know the house rule is to pack at least 1-2 veggies, 1 fruit and 1 protein into every lunchbox. Having a container of washed, pre-cut veggies at the beginning of the week makes the lunch process smoother in our household. For myself, I prefer leftovers from the prior night’s dinner or a large salad with a protein like salmon or legumes.

Plan your breakfast

I am always surprised by the number of people that skip this important meal. Still others make the mistake of relying on highly processed, dessert-like foods to get them going. The simple carbs in cereal, granola bars and donuts sets you up to crave more sugar and simple carbs the rest of the day.

I don’t plan out every breakfast, but when I make my weekly grocery list I take inventory of our breakfast ingredients and make sure that I have plenty of high fiber, whole food options to satisfy my family. High quality granola and yogurt, almond milk, fruit and veggie smoothies, avocado or salmon toast, chia pudding or the occasional egg with greens fuels us well.

Prep ahead

It can be amazing how even a little advanced preparation of a meal can add sanity to a weeknight. If you can, prep your veggies on a weekend day or weeknight that is more relaxed and flexible. Having your veggies washed, dried, chopped and ready makes incorporating them into your diet so much more likely. I like to store them in glass pyrex or gallon size freezer bags so that the color of the veggies is a treat for the eyes every time I open the refrigerator. Most veggies can be pre-chopped (ones that don’t oxidize) so go ahead and prep your veggies for roasting, salads and kid lunches.

Vinaigrettes are incredible easy to make. The basic ratio is two-parts oil to one-part acid (vinegar). From this basic recipe, there are infinite variations. Wisk up a vinaigrette to have on hand for the week. They keep well on the countertop or refrigerator in a sealed glass container.

If you love garlic and onions, use your food processor to dice up a couple of onions and mince a few garlic cloves for the week.

Keep stock or broth handy. In my opinion, a great stock is the secret that turns good food into phenomenal food. Taking a weekend to simmer up a batch of stock with your extra veggie scraps and occasional chicken bones is well worth the effort. I freeze the stock in a variety of different quantities so that I can add this flavor enhancer at a moment’s notice. (These one-cup silicone molds are amazing.) Of course, there are many great brands of broth on the market as well.

Meal planning is an art that is definitely a worthwhile habit to learn. A small amount of planning can keep you motivated to cook nourishing meals, create less waste and leave more time for other activities in the evening.

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