Monthly Archives: November 2022

7 Nutrients For Itchy Skin

Are you dealing with the winter itchies?

For those who deal with daily dry skin conditions it can be annoying to always be itching and flaking. But sometimes dry skin isn't always due to dermatitis, psoriasis or eczema. It is possible that your dry skin is be related to the season. And winter is the worst. That’s because the lower humidity in winter tends to increase skin dryness.

Of course it may also be because you're not getting enough hydration [Link to hydration blog post]. Another cause could be your diet: you may not be eating enough of the foods that can support you nutritionally and help to alleviate these symptoms. Eating a balanced diet is not only important for your insides, but also good for your outside too.

Your skin is the largest organ of your body, protecting your insides from bacteria, dirt, and other foreign substances. If your skin is dry and itchy, it may not be able to do its job as well. Providing the right nutrients to keep your skin healthy, strong, and less itchy is worth investing in. There are several nutrients that can help keep your skin healthy and strong.

Nutrients for skin health

Vitamin A

Also known as beta-carotene, a vitamin that is responsible for growth and repair of body tissues. Excellent sources include sweet potato, winter squash, carrots, leafy greens such as spinach and kale, red tomatoes, and red bell peppers.

Vitamin C

An antioxidant that helps the body produce collagen while protecting against free radical damage. It is not just available in citrus fruits; you can find it also in red bell peppers, broccoli, Brussels sprouts, kale, kiwifruit, spinach, asparagus and collard greens.

Vitamin E

Another antioxidant; this one helps protect cell membranes and can help against UV damage. Recent studies have shown that the best way to take vitamin E is through the diet in foods such as sunflower seeds, mustard greens, swiss chard, and spinach. Consuming vitamin C along with the vitamin E will make it even more effective. Avocados are great for providing both vitamin C and E along with some healthy fat.

Selenium

An antioxidant mineral which is also important for thyroid and immune system health. You find it in Brazil nuts, tuna, salmon, halibut, wheat germ, brown rice, mushrooms, and eggs.

Zinc

Works with vitamin C on cell metabolism and collagen production as well as helping to promote blood sugar balance. Rich sources of this essential mineral include oysters, beef liver, cremini mushrooms, spinach, collard greens, miso, and pumpkin seeds.

Essential fats

Such as omega-3 fatty acids, help keep skin thick, supple, and moisturized. A deficiency of this fatty acid can cause dry skin. Animal sources include salmon, mackerel, and herring (just make sure it is wild-caught [link: Vital Proteins] and not farm raised). Plant sources include walnuts, flax seeds, hemps seeds, and chia seeds.

Green Tea

Green tea rovides an added bonus. It can be a great aid to staying well hydrated by helping to improve moisture, roughness, thickness, and elasticity of the skin. It is very high in polyphenols which research has shown to be anti-inflammatory and to have anti-carcinogenic qualities against skin cancer.

So now you know, your nutrition is extremely important to maintain healthy, glowing, itch-free skin.

Sources

Boelsma, Esther et al. "Nutritional Skin Care: Health Effects Of Micronutrients And Fatty Acids". The American Journal Of Clinical Nutrition, vol 73, no. 5, 2001, pp. 853-864. Oxford University Press (OUP), doi:10.1093/ajcn/73.5.853. Accessed 11 Feb 2022.Evans, Julie A., and Elizabeth J. Johnson. "The Role Of Phytonutrients In Skin Health". Nutrients, vol 2, no. 8, 2010, pp. 903-928. MDPI AG, doi:10.3390/nu2080903. Accessed 11 Feb 2022.
Dattola, Annunziata et al. "Role Of Vitamins In Skin Health: A Systematic Review". Current Nutrition Reports, vol 9, no. 3, 2020, pp. 226-235. Springer Science And Business Media LLC, doi:10.1007/s13668-020-00322-4. Accessed 11 Feb 2022.
Evans JA, Johnson EJ. The role of phytonutrients in skin health. Nutrients. 2010;2(8):903-928. doi:10.3390/nu2080903
Michalak, Monika et al. "Bioactive Compounds For Skin Health: A Review". Nutrients, vol 13, no. 1, 2021, p. 203. MDPI AG, doi:10.3390/nu13010203. Accessed 11 Feb 2022.
Pilkingon, Suzanne Margaret and Rhodes, Lesly Elizabeth. (2011) Nutrition for Healthy Skin. ISBN: 978-3-642-12263-7.
Pullar, Juliet et al. "The Roles Of Vitamin C In Skin Health". Nutrients, vol 9, no. 8, 2017, p. 866. MDPI AG, doi:10.3390/nu9080866. Accessed 11 Feb 2022.
Schröder, Jens-M. "Seeing Is Believing: Vitamin A Promotes Skin Health Through A Host-Derived Antibiotic". Cell Host & Microbe, vol 25, no. 6, 2019, pp. 769-770. Elsevier BV, doi:10.1016/j.chom.2019.05.011. Accessed 11 Feb 2022.
Vollmer, David et al. "Enhancing Skin Health: By Oral Administration Of Natural Compounds And Minerals With Implications To The Dermal Microbiome". International Journal Of Molecular Sciences, vol 19, no. 10, 2018, p. 3059. MDPI AG, doi:10.3390/ijms19103059. Accessed 11 Feb 2022.

The Inside Scoop On Digestive Enzymes

by MiraUncategorizeddigestive enzymes, supplements

Have you ever really thought about what it means to digest your food and why is it important?

Digestion is defined as: a person’s capacity to break down food into substances that can be used by the body.

For overall health it is extremely important to properly digest what you put into your body because we are not just what we eat, but what we digest and absorb.

Digestion is both a mechanical and enzymatic process. I’m pretty sure you understand the mechanical process involved: you eat, chew, and then swallow your food. The enzymatic process is often overlooked by many so let’s look into it to learn more.

What are digestive enzymes?

Digestive enzymes are often confused with the digestive acid or gastric acid that is in your stomach which contains hydrochloric acid (HCl). Even though you do need both to properly digest your food, digestive acid and digestive enzymes are not the same thing.

Gastric acid allows you to digest protein, helps with B12 absorption, and can help prevent developing infections and food poisoning. It is found only in the stomach; however, digestive enzymes are found in your mouth, stomach, pancreas, and small intestine and they break your food down into smaller building blocks that your body can readily absorb and use

Why are digestive enzymes important for your health?

If your body cannot produce enough digestive enzymes, you will not be able to truly nourish your body. You can be eating all organic, pasture-raised, and wild-caught foods and still not maintain your health if you are not properly absorbing your nutrients. These digestive enzymes help you absorb the nutrients.

There can be several reasons your digestive enzymes might not be working at an optimal level. This can include lactose intolerance, pancreatitis, pancreatic cancer, or even cystic fibrosis. Other reasons for enzyme deficiency can be alcohol abuse, protein deficiency, a diet high in refined carbohydrates, high caloric intake, food sensitivities, smoking, antibiotic exposure, and too little or too much exercise. There are also foods and drinks that promote intestinal inflammation which affects enzyme activity negatively - coffee, alcohol, sugar, and highly processed foods.

Another big factor is aging. Unfortunately, as you age, your digestive function can deteriorate.

Types of digestive enzymes

Digestive enzymes are released when we anticipate a meal, smell and taste food, and as the food goes through the digestive process. There are several different types of digestive enzymes, each with its own function. Let’s take a closer look at a few common ones.

Amylase is important for digesting carbohydrates. It begins the breakdown of the starches contained in these foods and converts them into sugar. Amylase is secreted by salivary glands and the pancreas.

Maltase is released by the small intestine and is responsible for breaking down maltose (malt sugar) into glucose (a simple sugar). This glucose is then used for energy or stored for later use.

Lactase breaks down lactose which is a sugar found in dairy products. Lactose intolerance may be caused by having too little of the lactase enzyme in your small intestine. This is a great example why sufficient enzymatic function is so important.

Lipase is responsible for the breakdown of fat into fatty acids and the simple sugar alcohol glycerol. This enzyme is produced in small amounts by your mouth and stomach, and a much larger amount by your pancreas.

Protease breaks down protein into amino acids. They are produced in the stomach and pancreas. Protease also plays a role in cell division, blood clotting, and immune function.

Sucrase is secreted by the small intestine where it breaks down sucrose into fructose and glucose.

This is just a short list of digestive enzymes.

You can see how important digestive enzymes can be to your digestion and overall health.

What if you don’t have enough digestive enzymes?

Some of the symptoms of insufficient digestive enzymes can include

Bloating
Flatulence
Abdominal pain and discomfort
Irritable-bowel-like symptoms
Diarrhea
Constipation
Gut microbiota dysbiosis,
Undigested food in the stool
Stools that float
Feeling full after only a few bites
Food allergies and intolerances

Wow, that encompasses a lot of symptoms!

Getting more digestive enzymes in your diet

You may be wondering how to get more digestive enzymes in your diet. It turns out there are many food sources that can up your enzyme activity for specific enzymes. Many fruits and vegetables have natural enzymes in them which can improve your digestion.

Raw honey has amylase and protease.
Mangoes and bananas have amylase.
Papaya has the specific protease enzyme papain.
Avocados offer lipase.
Sauerkraut can “pick up” digestive enzymes during the fermentation process

What if you need more enzymes than food can provide?

If dietary enzyme support is not enough adding digestive enzymes to your supplementation routine is a good option. It is, however, important to choose an enzyme formulation that has no added filler or artificial ingredients. After all, if you’re trying to improve digestion why would you consume something with no digestive benefit.

I believe so much in proper digestive enzymes and clean formulation that I have come out with my own product called, simply enough, Digestive Enzymes.

(My product, Digestive Enzymes, will be available soon! Please bookmark this page or follow me on social media to stay updated when it comes out.)

Digestive Enzymes contains highly active enzymes with a broad range of specificities to all food preferences. This formula has been carefully prepared to assure maximum quality and nutritional effectiveness with absolutely no fillers!

Check out all the digestive enzymes contained in this product and how it can help your digestion:

Lipase – breaks down fat
Amylase – breaks down carbohydrates
Phytase – breaks down phytic acid which helps release iron and zinc from your food
Glucoamylase – long-chain starches and carbohydrates are broken down into glucose which your body can use
Alpha-galactosidase – breaks down complex carbohydrates such as beans, whole grains, and cruciferous veggies to manage the gas that can be caused by these foods
Macerase – used to break down pectin in fruits
Beta-glucanase – breaks down the cell walls of plants
Lactase – breaks down the lactose sugar found in dairy
Pectinase – breaks down pectin in fruit
Cellulase – breaks down the cellulose of plant cell walls into simple sugars
Diatase – breaks down starch into maltose and then glucose which your body can use as a fuel
Invertase – it is in our saliva and splits sugars into glucose and fructose
Hemicellulase – it is required to break down fiber-rich components of food, converting them to usable constituents

As you can see effective digestive enzymes are necessary for optimal digestion. If you are suffering from any of the digestive symptoms listed above, you may want to consider adding digestive enzymes to your health regiment.

Sources

Ash, M. (2017, January 11). Digestive enzymes. Clinical Education. Retrieved from https://www.clinicaleducation.org/news/digestive-enzymes/.

Burgess, J., RDH. Digestive wellness – what you need to know. The AFIB Report. Retrieved from https://afibbers.org/resources/digestivewellness.pdf.

Lopez, D.A., MD, Williams, RM., MD, PhD, and Miehlke, K., MD. (1994). Enzymes the fountain of life. The Neville Press, Inc. Germany.s

Instant Pot Split Pea Soup

by Miracrockpot, Fall, food storage, Instant Pot, wintersoup, split pea

The recipe is originally from my book The Pantry Principle. Back then it was designed for a slow cooker. Now that we have Instant Pots the recipe has been modified.

This is a delicious way to utilize split peas from your food storage. If necessary this recipe can be modified to also used dried vegetables from your storage however this will require the addition of extra liquid. See the parenthetical notes in the recipe for food storage modifications.

The addition of the dulse, an edible seaweed found in the North Atlantic, to this recipe adds a wonderful flavor and a big boost of iodine and the other trace elements our bodies need. If you want to make this as a vegetarian dish simply substitute vegetable broth or water for the bone broth.

Making this soup in the Instant Pot is a great way to have a quick hot meal ready to eat after a long day.

Instant Pot Split Pea Soup

Print Recipe Pin Recipe

Servings 6

Ingredients

2 carrots, diced (1 cup dehydrated carrot slices)
2 ribs celery, diced (1/3 cup dehydrated celery)
1 onion, diced (1/3 cup dried onion)
1 pound dried split peas, picked over and washed
2 tablespoons olive oil
2 bay leaves
1 tablespoon fresh thyme
6 cups bone broth
1 teaspoon sea salt
¼ teaspoon fresh ground pepper
2 tablespoons dulse (a type of seaweed), crumbled

Instructions

Place all ingredients except salt, pepper, and dulse in an Instant Pot. Stir well to combine.
IP Cook Time 15 minutes Natural Release approximately 15 minutes.
Slow Cooker Time - 8 hours on low
Remove bay leaf
Add salt and pepper
Blend together with an immersion blender
Ladle into bowls to serve and top with 1 teaspoon crumbled dulse

What’s In Season: November Produce Guide

by Mirafruit, seasonal, seasons, vegetablesNovember, seasonal fruits, seasonal vegetables

This is the month that has my favorite holiday of all time-- Thanksgiving! And it’s made even more special by knowing that so many of these foods are ripe and in season now. How many of these are on your table? How many will be part of your Thanksgiving meal?

Beets

Beets are one of the most extensively grown vegetables in the world and are mostly cultivated during the cooler seasons.

They contain a bit of almost all the vitamins and minerals that you need, including fiber, folate, and vitamin C. Beets are also a good source of nitric oxide which can help to lower blood pressure levels, boost the immune system, and it’s also good for brain health.

Roasting is one of the best ways to cook beets. You can also “zoodle” beets for a delicious addition to salads or as a base for another dish.

Broccoli

Broccoli is a superfood native to Europe. Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants, broccoli has a reputation for helping to boost immunity and promote heart health. The Institute for Functional Medicine suggests eating 2-3 cups of broccoli per day.

Broccoli can be eaten cooked or raw. When cooking, it can be sautéed, steamed, boiled, roasted or air fried. If you plan to serve it without cooking, it's great for salads or dips.

Brussel Sprouts

Brussels sprouts derive their name from Belgium's capital, where they were first cultivated in the 13th century.

Just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals.

Brussel sprouts can be eaten raw (when shredded, they make a fabulous slaw!) or served roasted, sauteed, or steamed.

Cabbage

Native to the Mediterranean region, there are four different varieties of cabbage: green, red or purple, white savoy, and napa. Regardless of which variety you choose, all of them boast an outstanding nutrient profile.

Cabbage is rich in vitamin K1, providing 85% of the recommended daily intake in just 1 cup. This vitamin is crucial for blood clotting.

The humble cabbage also makes a delicious and inexpensive addition to several healthy recipes, such as casserole, slaw, and even smoothie!

Cauliflower

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people are lacking. Although the body makes some choline, we still need to consume choline-rich food to get enough.

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia.

Now that we're heading into colder weather, I often like to curry cauliflower for a change of taste. The flavors of curry go well with cauliflower and greens. You can also try my autumnal cauli-mash recipe with roasted, crunchy Brussel sprouts. Yum!

Cranberries

The American cranberry is grown extensively in Massachusetts, New Jersey and Wisconsin but you can also find them near the Pacific Coast as well.

Cranberries are a powerhouse of nutrition, providing you with not only their signature tartness but also important vitamins and minerals. Manganese is found in abundance as well as copper, and vitamins C, E, and K1.

Cranberries are a popular pie filling, their juice is widely marketed as a beverage, and in sauce and relish form cranberries are traditionally associated in the U.S. and Canada with the Thanksgiving and Christmas meals.

Cranberries add a sweet and tangy flavor to both sweet and savory dishes, such as holiday bundt cake and chicken recipes.

Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, plus copper, vitamin B6, iron, and folate.

They're widely used in soups and stews. You can also enjoy leeks in dips, salads, and quiche.

Mushrooms

Mushrooms have been a part of the human diet for thousands of years. The word mushroom is most often used to identify the edible sporophores. The term toadstool is often reserved for inedible or poisonous fungi.

Since it’s difficult to identify the toxic ones, it’s best to buy from a reliable grocery store or if possible, from a farmer’s market

Mushrooms are low-fat and cholesterol-free food. They are also a good source of nutrients, such as essential amino acids and B vitamins.

The best way to cook mushrooms while still preserving their nutritional properties is to grill them. This would help in retaining more of their goodness and nutrients than frying and boiling.

Oranges

The citrus fruit oranges are believed to be native to the tropical regions of Asia. There are a number of varieties of orange, some of the most well-known are navel, blood orange, mandarin orange, tangerine, and clementine.

Whole oranges are a great way to keep your blood sugar levels steady due to their low glycemic index plus good fiber content. They are a rich source of vitamin C and other nutrients that can help fight inflammation as well as heart disease or even lower the risk of diabetes.

As The Ingredient Guru, I encourage you to avoid processed (i.e., canned) oranges, as they may contain harmful ingredients such as artificial colors, citric acid, and disease-causing high fructose corn syrup.

If you want to take advantage of oranges this holiday season, try my recipe Orange-Cranberry Bone-In Chicken Breasts. Enjoy!

Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley root. They're commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century.

They pack a hearty dose of fiber, vitamin C, vitamin K, folate, and other important micronutrients. Parsnips are also low in calories yet high in fiber, improving digestive health, regulating blood sugar level, and supporting heart health.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes. Or make a roasted root vegetable side dish and add parsnips for a delicious flavor boost.

Pears

The common pear is a fruit that originated in Europe and has been cultivated for centuries.

Pears are a good source of polyphenol antioxidants. They also contain other nutrients like folate, vitamin C, copper, and potassium.

Pears are a good source of fiber, including prebiotics, which promote regular bowel movements, relieves constipation, and helps with digestion. If you want to get the most fiber from a pear, eat it with the skin on.

This coming Thanksgiving, my Cinnamon Apple and Pear Sauce recipe is a delicious condiment I highly suggest for roast meats, bread, or even as part of a snack!

Persimmons

Persimmon trees are a popular fruit grown in China for thousands of years. There are hundreds of different types of persimmons but the most popular ones include Hachiya and Fuyu varieties. The American persimmon’s fruit is generally considered more flavorful in its softened state than the Japanese species.

Persimmons are a delicious fruit that can be enjoyed in the winter months. They are filled with important vitamins and minerals like vitamins A, C, and B, potassium, and manganese.

There are many culinary uses for persimmons; among my favorites are my persimmon raisin muffin and persimmon tea for acid reflux.

Pomegranates

Pomegranate is a fruit that is believed to have originated in Iran. It is commonly cultivated in the warmer parts of the United States to Chile.

It is high in dietary fiber, folic acid, vitamin C, and vitamin K. This makes it a nutritious fruit that anyone can enjoy.

If you want to reap the many health benefits pomegranates have to offer, either eat them directly or drink the juice. The juice is the source of grenadine syrup, used in flavorings and liquor.

Pumpkins

Pumpkin is a type of winter squash that belongs to the gourd family, native to North America.

It is a vegetable with many different uses. In Europe and South America, it is served as a vegetable whereas, in the United States of America, it is more commonly used as a dessert, such as pumpkin pies.

Pumpkin is high in vitamins and minerals and a great source of beta-carotene, a carotenoid that has been proven to protect against eye diseases.

Technically considered a fruit, it’s often treated like a vegetable. Pumpkins can be boiled, baked, or steamed into various dishes like pie, soup, or bread. Pumpkin can also be turned into purees like apple sauce or canned puree that can then be made into pies and bread. Here are my three delicious pumpkin recipes to try this coming Fall.

Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are hearty vegetables packed with fiber, vitamins, and important minerals that you may not be getting enough of.

Among the minerals and micronutrients that rutabagas are rich in are potassium and magnesium, which play an important role in regulating cells, tissue, and organs. In a nutshell, it makes your body work right.

Rutabaga roots can be cooked with other root veggies, and the leaves are perfect for salads and soups.

Spinach

Spinach is a cool-season vegetable, mainly grown in North America and Europe.

It is a nutrient-rich vegetable with high amounts of many essential nutrients such as carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. It is also high in insoluble fiber to help prevent constipation.

The easiest and most healthy way to cook spinach is steaming to maximize its nutritional value.

Sweet Potatoes

Sweet potatoes are native to tropical America and widely cultivated in tropical and warm temperate climates.

Sweet potatoes are healthier than regular potatoes because they have a lower glycemic index (GI) and higher levels of nutrients like beta-carotene that help protect your eyesight. They are a good source of vitamin C, potassium, and many other vitamins and minerals.

One of the easiest ways to cook sweet potatoes is to steam them. You can also try mashing, frying, grilling, or even slow-cooking. Here are some of my favorite sweet potato recipes!

Tangerines

Tangerines are indigenous to Southeast Asia. They are a subgroup of mandarins and the second-largest cultivated citrus fruit after oranges. They’re a bit smaller and less round than oranges, but they have a sweeter taste.

The pulp of tangerines is tender and juicy, with a rich flavor that provides vitamin C and antioxidants. Plus, they’re good sources of other vitamins and minerals, such as potassium and B complex vitamins.

You can also use tangerines instead of orange in my Bone-In Chicken Breasts recipe.

Turnips

Turnips are thought to have originated in middle and eastern Asia. Both turnips and turnip leaves provide over 30% of the daily value for vitamin C. The leaves are also a rich source of folate, vitamin K, and vitamin A.

Moreover, their glucosinolate compounds may help control blood sugar levels, fight harmful bacteria, and provide anti-inflammatory and anti-cancer effects.

Turnip roots make a great addition to salads! They can also be cooked and served whole, mashed, or used in chowder.

Winter Squash

Winter squashes have been known to last longer than summer varieties, and they're characterized by their thick rinds and hard seeds because these characteristics help them resist spoilage from exposure while on store shelves.

The winter varieties include acorn, butternut, spaghetti, pumpkin, and kabocha.

Winter squash is a great source of healthy minerals, including manganese which helps with bone health. Some varieties also contain antioxidants like vitamin C and carotene for extra protection against free radicals in our bodies.

One of the most useful and versatile veggies in your garden, winter squash can be baked or pureed for hummus, pasta sauce, and used in baked goods!

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash!

Sources

https://www.britannica.com/plant/beethttps://www.healthline.com/nutrition/benefits-of-beetshttps://www.britannica.com/plant/persimmonhttps://www.healthline.com/nutrition/pumpkinhttps://www.britannica.com/plant/pumpkinhttps://www.healthline.com/nutrition/foods/spinachhttps://www.britannica.com/plant/sweet-potatohttps://www.britannica.com/plant/sweet-potatohttps://www.britannica.com/plant/spinachhttps://www.healthline.com/nutrition/persimmon-nutrition-benefitshttps://www.healthline.com/nutrition/foods/cranberries#bottom-linehttps://www.healthline.com/nutrition/foods/cranberries#bottom-linehttps://www.healthline.com/nutrition/types-of-squash#TOC_TITLE_HDR_3https://www.healthline.com/nutrition/are-oranges-good-for-diabetics#recommendationhttps://www.britannica.com/plant/orange-fruithttps://www.britannica.com/plant/tangerine-fruithttps://www.healthline.com/nutrition/tangerine-benefits#The-bottom-line