Monthly Archives: February 2023

What Is Maltodextrin?

by additives, ingredients,
Our modern processed foods can contain many ingredients that you may not know much about such as maltodextrin.

Uses for maltodextrinyogurt maltodextrin

It is a highly processed, plant-based substance that is usually made from corn but also can be made from rice, potato, wheat, or tapioca. To produce maltodextrin these starches are cooked at very high temperatures and then enzymes or acids are mixed in until they are broken down into a neutral-tasting powder.
 
It can be used to improve consistency, add bulk, texture, and extend shelf life but is mainly used as a thickener. This white powder is relatively tasteless (it may sometimes add a slightly sweet taste to food) and dissolves well in water.
 
Because it is so easily absorbed and does not impact flavor it is frequently used in a wide range of foods such as:
 
  • artificial sweeteners
  • baked goods
  • pasta
  • yogurt
  • beer
  • nutrition bars
  • cereals
  • low-fat and reduced-calorie items
  • meat substitutes
  • frozen meats
  • soups
  • condiments
  • sauces
  • spice mixes
  • salad dressings
  • chips
  • pie fillings
  • snack foods
  • energy/sport drinks
  • weight-training supplements.
 
It can also be found in lotions, hair care products, and livestock feed. As well as being used in insecticides and in pharmaceuticals.
 
As you can see it can be in a lot of items. Even though maltodextrin has virtually no nutrients it can adversely affect your health. Let’s look at some concerns with this additive.
 

Health impact of maltodextrin

spike blood sugar maltodextrin
Maltodextrin contains 4 calories per gram which is the same as sugar. Because this additive is so highly processed, it is very easy to digest and be absorbed by the body.
 
Maltodextrin has a high glycemic index of anywhere between 95 to 136 compared to 65 for table sugar. Therefore, it can spike blood sugar, which is not good for anyone but especially challenging for diabetics.
 
Gut health is another area of concern. Studies have shown that food additives can exert a negative effect on the gut related to the development and progression of colitis, colorectal cancer, and metabolic syndrome.
 
For maltodextrin, there is accumulating evidence suggesting it can impair gut homeostasis and promote intestinal pathologies. By affecting the intestinal microbiota, maltodextrin may even promote the growth of pathogens such as E. coli.
 
Maltodextrin may also cause other health issues including rashes or skin irritation, cramping, asthma, or difficulty breathing. A large portion of maltodextrin is made from corn so if you have a food allergy to corn that is, of course, a problem.
 
And lastly, most maltodextrin is not labeled as organic. This means that if it is made from corn there is a high potential for it to be genetically modified (GMO) which in turn means the presence of glyphosate. Keep in mind that most corn grown in the United States is the GMO “Roundup Ready” variety.
 

In conclusion

read food label maltodextrin
It is important to read labels - look for the word maltodextrin.  Not that this ingredient can also be labeled as corn syrup solids, modified corn starch, modified rice starch, modified tapioca starch, and modified wheat starch.
[expand title="Sources"]
 

Laudisi F, Stolfi C, Monteleone G. Impact of Food Additives on Gut Homeostasis. Nutrients. 2019 Oct 1;11(10):2334. doi:10.3390/nu11102334. PMID: 31581570;PMCID: PMC6835893.

Nickerson KP, McDonald C (2012) Crohn's Disease-Associated Adherent-Invasive Escherichia
coli Adhesion Is Enhanced by Exposure to the Ubiquitous Dietary

Polysaccharide Maltodextrin. PLOS ONE7(12):e52132.https://doi.org/10.1371/journal.pone.0052132

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what's in season march

What's In Season: March Produce Guide

by fruit, grocery, seasonal, vegetables, ,

The weather in March may come in like a lion and go out like a lamb, but it sure is a delicious month, especially when you look at all the ripe and in-season foods.

Here are the fruits and vegetables that you can take advantage of for maximum freshness, flavor, and nutritional content. Check out some seasonal recipes, too, by clicking the links! 

Artichokes 

Native to the western and central Mediterranean, artichokes are low in fat, rich in fiber, vitamins, and minerals like vitamin C, vitamin K, folate, phosphorus, and magnesium. 

Moreover, artichokes are among the richest sources of antioxidants. These delicious thistles are usually served as a hot vegetable with a sauce or as a cold appetizer. 

Broccoli

Broccoli, also abundant in January and February, 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, roasted or air fried. If you plan to serve it without cooking, it's great for salads or dips.

Brussels 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 stir-fried, sauteed, or steamed.

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. 

If you're following a low-carb diet, cauliflower is a healthier choice to replace grains and legumes in a wide variety of recipes. 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!

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, copper, vitaminB6, iron, and folate. 

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

Lettuce

Lettuce is a nutritious vegetable in the aster family. Although it comes in many varieties, this leafy veggie, in general, is rich in vitamins K and A. Note that red leaf lettuce is higher in antioxidants.

Most lettuce varieties, such as iceberg and romaine, are eaten fresh and often served in salads, wraps, and sandwiches. 

Mushroomswhat's in season march

Mushroom is a type of fungi, but the term "mushroom" is used to identify edible sporophores. It is considered a vegetable for cooking purposes. 

Mushrooms also come in a lot of different shapes, sizes, and colors. The most common types found in the grocery are shiitake, portobello, button, oysters, and crimini.

They are a rich source of antioxidants, potassium, beta-glucan, and B vitamins for heart health and copper for bones and nerves. 

My favorite way to eat mushrooms is by tossing them into eggs, soup or using them to create my no-bean chili recipe. 

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!

Pineappleswhat's in season march

Pineapples are delicious tropical fruits native to the Caribbean islands and Central and South America.

They are low in calories and loaded with antioxidants and compounds that can reduce the risk of chronic diseases, improve digestion, lower the risk of cancer, boost immunity, ease arthritis symptoms, and speed up recovery after surgery or vigorous exercise.

Serving one cup of fresh pineapples along with your usual breakfast or blending frozen pineapples into smoothies is a refreshing way to start your day!

Radishwhat's in season march

Radish varieties are an excellent source of fiber, vitamin C, and antioxidants. Compared to other root vegetables, they have fewer carbs and calories.

Strong immune system, better digestion, and increased bile production are just a few of the many radishes' health benefits. Note that radishes are generally safe to eat, but people with thyroid problems must consume them in moderation.

Using Daikon radish root to substitute for ramen noodles is my personal favorite! 

Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are a hearty vegetable 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. 

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 provitamin 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.

[expand title="Sources"]

https://www.britannica.com/plant/broccoli

https://www.healthline.com/nutrition/foods/broccoli

https://www.medicalnewstoday.com/articles/266765

https://www.britannica.com/plant/Brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-brussels-sprouts

https://www.medicalnewstoday.com/articles/284765

https://www.britannica.com/plant/Brassica-olerace

https://www.britannica.com/plant/cauliflower

https://www.healthline.com/nutrition/benefits-of-pineapple

https://www.healthline.com/nutrition/benefits-of-cauliflower

https://www.medicalnewstoday.com/articles/270435

https://www.britannica.com/plant/leek

https://www.healthline.com/nutrition/leek-benefits

https://www.britannica.com/plant/turnip

https://www.healthline.com/nutrition/turnip-nutrition

https://www.medicalnewstoday.com/articles/284815

https://www.britannica.com/plant/rutabaga

https://www.healthline.com/nutrition/rutabagas

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6259877/

https://www.britannica.com/plant/Asteraceae

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Detoxing The Right Way: Tips From Functional Healthcare Experts

by health

Are you considering a detox to give your body a fresh start? While detoxing can have numerous benefits, it's important to do it the right way. Unfortunately, one of the most common mistakes people make when detoxing is powering through, even when they feel terrible. This approach can actually do more harm than good. 

To help you detox safely and effectively, functional healthcare experts Bridgit Danner and Mira Dessy, The Ingredient Guru, share their insights on how to detox without feeling terrible.

What is Detox? 

Detox, short for detoxification, is the process by which the body eliminates or neutralizes toxins, waste products, and other harmful substances. These substances can come from internal sources, such as metabolic waste, as well as external sources, such as pollutants in the environment or chemicals in food and personal care products. 

The goal of detox is to support the body's natural processes of eliminating these harmful substances in order to improve overall health and well-being. Detox methods can include dietary changes, fasting, exercise, saunas, and other techniques that support the body's natural detoxification processes. 

Common Detox Symptoms

One of the biggest challenges people face when starting a detox program is dealing with the symptoms that can arise. Bridgit explained that when you start eliminating toxins from your body, you may experience symptoms such as headaches, fatigue, irritability, and digestive issues. 

These symptoms can be caused by a number of factors, such as caffeine withdrawal, constipation, and dehydration. 

To make the detox process easier on yourself, our experts recommend cutting down on caffeine gradually before starting a detox program, staying hydrated, and taking Epsom salt baths or naps to help your body deal with the extra workload.

Supporting Your Body During Detox

While detox programs can be beneficial, our experts emphasized the importance of supporting your body during the process. This means providing your body with the nutrients it needs to function properly and avoiding programs that are too restrictive or fasting-focused.

Stay hydrated

One of the most crucial factors for successful detoxification that is often overlooked is hydration. It helps the body eliminate toxins through various routes, including the kidneys, bowels, sweat, breath, and skin. Therefore, it's essential to drink enough water and stay hydrated throughout the detoxification process.

Eat a healthy diet

It's important to maintain a balance between detoxification and nutrition to ensure that the body has adequate resources to eliminate toxins effectively.

Choose foods that are high in fiber and nutrients, and low in sugar and processed ingredients. This can help to support your liver and other organs of detoxification.

Dry brushing

This is a simple but effective way to support your body's natural detoxification processes. By brushing the skin in a circular motion, it stimulates lymphatic flow and improves circulation. This can help to move toxins out of the body and reduce inflammation.

Coffee enema

coffee enema

Photo by: serra boten on Flickr 

Another practice that Bridgit recommends is coffee enema. It involves inserting coffee into the rectum and colon, with the aim of detoxifying the liver and improving digestion. The idea is that the caffeine in the coffee stimulates the liver to produce bile, which in turn helps to flush out toxins from the body.

While this may sound like an uncomfortable process, proponents of coffee enemas can have a number of health benefits, including improved digestion, increased energy, and clearer skin.

Coffee enemas can be a powerful tool for detoxification and improved digestion, but they are not for everyone. Bridgit advises that people with certain health conditions, such as fissures, prolapse hemorrhoids, or any kind of tissue damage, should not try coffee enemas. Additionally, people who are older or have mobility issues may find it difficult to perform the enema properly.

For those who are interested in trying coffee enemas, she recommends starting slowly and gradually working up to higher amounts of coffee over time. She also advises speaking with a healthcare practitioner before trying coffee enemas to ensure they are safe for you.

Supplements

Supplements play a crucial role in supporting the body's natural cleansing processes. Here are some of the supplements that were recommended:

Electrolyte

When you're detoxing, you need to hydrate a lot, which can cause you to lose water-soluble vitamins. Electrolytes are essential for replenishing these vitamins and keeping your body hydrated. Look for a sugar-free electrolyte supplement with B vitamins, vitamin C, and herbal antioxidants to support liver function and detoxification.

Binders

Binders are substances that bind to toxins, mainly in the bowel, to help remove them from the body. A binder supplement can help move toxins out of the body and prevent their reabsorption, which can happen if you're constipated. Look for a bowel-based binder with ingredients that can also help move your bowels, such as magnesium or psyllium husk.

Fiber

Fiber is another essential nutrient that can support detoxification by promoting regular bowel movements. Fiber can help remove toxins and waste products from the body, preventing their reabsorption. Consider taking a fiber supplement in the morning to help with elimination throughout the day.

Potassium

Potassium is an electrolyte that is essential for proper nerve and muscle function. It can also support healthy digestion and regular bowel movements. If you're not getting enough potassium in your diet, consider adding a potassium supplement to your routine.

Additionally, magnesium supplements, digestive enzymes, and prokinetics can help to stimulate the bowels and promote regular elimination.

Conclusion

Detoxification requires a holistic approach that involves building awareness of your body, identifying your needs, and meeting those needs. It is crucial to check in with your body regularly and make adjustments as needed.

Incorporating practices like dry brushing, functional supplemental support, and coffee enemas can help to promote greater body awareness and support the detoxification process.

As we age, it is essential to remain curious and not give up on maintaining our health. By adopting healthy habits and engaging in ongoing self-exploration, you can optimize your well-being and lead a vibrant life.

Note: Bridgit is offering a FREE Toxic Mold Masterclass this coming  Feb. 27 – March 5, 2023! Learn what steps you can take at home to recover from toxic mold exposure. Sign up today! 

Eat Well For Less: 5 Tips And Tricks For Healthy Eating On A Budget

by budget,

Like everyone else you've probably noticed that your grocery dollars aren't stretching as far as they used to. These days it seems like more dollars buys less food. And if you're someone who's mindful about the quality of what you're eating that's definitely gotten your attention: Healthy Eating On A Budget. 

I’ve written about this topic a number of times recently. In today's post I'm going to pull my most popular posts on this topic together. I’ll share what you need to know to avoid grocery store manipulation. You'll also learn some strategies to help you deal with rising grocery prices and shrinkflation -- you know, same price, package looks the same, but it turns out there's a lot less in the box! Plus some great ideas to add easy strategies for clean eating.

1. Grocery Store Tricks

Grocery stores are really good at finding ways to convince you to buy more than you need. One, it helps them make more money because you’re spending more. Two, it helps them save money because if they pass food waste onto you, the consumer, they don’t have to pay for it.

It’s a sad fact that approximately 40% of what is sold at the supermarket winds up as food waste in one way or another. 

This post shares some of the top tricks grocery stores use to convince you to buy more than you actually need.

2. Realistic Food Budget Tips

With the rising cost of groceries many people are beginning to look more closely at their grocery budget. Unfortunately costs are probably going to continue for a while due to supply chain shortages and reduced resources. 

Although you want to save money on groceries this is not the time to revert to buying poor quality food solely to reduce your costs.  You still want to make sure you are nourishing your body and eating as well as possible.  

This post helps you get a handle on how to reduce your food budget. It starts with knowing where you are and what you’re actually spending.  

3. Healthy Budget Friendly Ideas If You Hate To Cook

One great budget-friendly solution for feeding your family is to cook more at home.  But even I have days when I’m just not in the mood to cook.  I know, shocker right?  You probably thought that because I’m The Ingredient Guru I just spend massive amounts of time playing in the kitchen.  

Well, actually, I do.  

But sometimes you need a day off. 

Plus for a lot of people, real life doesn’t always cooperate with the idea of making a recipe that requires a lot of time.  Yes everyone needs to be fed.  And…kids need to get to sports or there’s a meeting you want to attend.  Maybe you’d rather read a book.  Whatever it is in your life that you’d rather be doing life is too short to spend most of it in the kitchen.

The good news is that if you want to eat healthier but don’t like cooking you can still create affordable and nourishing meals.  And no, it doesn’t mean relying on convenience foods, pre-packaged meals, and it also doesn’t have to blow your budget.

Read this post for my five favorite ways to make “fast” food that’s good for you.

4. Three Top Tips for Clean Eating

There’s a lot of media exposure and talk about “clean eating” but what is it exactly? The widely accepted definition is that clean eating means avoiding highly processed foods, refined sugars, and eating a diet rich in whole foods in their most natural state. For fruits and vegetables that means buying organic for The Dirty Dozen. When it comes to animal products, it means buying free-range or pastured with no antibiotics, pesticides, or added hormones.

For some people a clean eating diet also means no gluten.  The challenge with going gluten-free (whether on a clean eating diet or not) is that you need to avoid the gluten-free crutch foods that are

scattered all over the grocery store shelves. These highly processed gluten alternatives are not a healthy choice.

This post shares three simple tips that don’t need to cost an arm and a leg.

5. Clean Eating On A Budget

My clean eating post got so many comments I wound up creating this post. Mostly because these days a lot more people are paying attention to what’s in what they eat.  That’s a great choice and a point of view I’m in favor of.

But while people are paying attention to what’s in what they eat, they’re also paying attention to their grocery bills.  Because the cost of food is going up quite sharply.  

You might think that clean eating and budgeting on your groceries don’t go together.  But actually they can.  If you’re focused on nourishing your body you’re going to want to avoid the packaged and processed foods.  You’ll be making real food choices instead.  I’m here to tell you it is possible to do that while also being budget minded when it comes to your groceries. 

Conclusion

These are my top 5 posts for Healthy Eating On A Budget. By making just a few simple changes you can add delicious, clean (i.e., no added artificial ingredients) foods without breaking the bank. Remember, as I always say, Eat Well To Be Well!. 

Let me know which one was your favorite and why in the comments!

cooking with one arm

Cooking Real Food With One Arm

by Uncategorized

Are you suddenly in a position where you have to feed yourself with only one arm? You are not alone, millions of adults are impacted by fractured wrists, shoulder tears and other arm injuries each year. And not all of us have the luxury of having someone else to cook for us or being able to order in all of our food.

I found myself in this conundrum last year after I fractured my wrist. Being put in a cast for 6 weeks, living alone and not having anyone to help out day-to-day was scary at first. I knew nutrition would be a key part of healing, but would I be stuck eating sandwiches every day?

With a little creative problem-solving, I was surprised how much I could make – using my non-dominant hand, no less. Hopefully these tips make your journey smoother and will help you eat real nutritious food during your recovery. If you come up with your own inventive strategies during your journey, share them as a comment below!

First, set your expectations:

  • Expect everything to take twice as long.
  • Think through your entire plan first. You may be able to start boiling pasta, but will you be able to drain it later?
  • You may have to spend a little more than usual on some convenience products like pre-cut and washed veggies, parchment paper or hard-boiled eggs.
  • You may decide to flex on some of your diet “rules”. For example, I usually avoid/limit dairy on principle (not due to a sensitivity) but found myself relying on cheese cubes and yogurt just to get enough calories.
  • Unless you have nothing to do all day but cook (and you are probably supposed to rest with your arm elevated at some point, right?) you may need to rely more on snacks than usual.

Tips to make things easier:cooking with one arm

  • Use parchment paper on baking sheets for easy cleanup. Scrubbing one handed is comical but not that effective.
  • Use paper plates, if you don't have a dishwasher.
  • Keep your pans or dishes from getting too heavy, so you can easily get them out of the oven or fridge with one hand.
  • Unless you’re good at cracking an egg with one hand, keep some liquid egg in a carton on hand.
  •  Get an electric can opener.
  •  Leave your Instant Pot out on the counter (if you have one) so it is accessible.
  •  Bake a potato or sweet potato in foil or parchment so that you don’t have to cut it.
  •  You can lay herbs, green onions, bacon, and other things that aren’t too hard on a cutting board and hold scissors vertically to cut them into smaller pieces.

Avoid planning dishes that require:cooking with one arm

  • Cutting round, hard slippery items like onion or winter squash. Both of these can be purchased, peeled and chopped at many grocery stores.
  • Scooping the edges of a bowl (at least until you can steady the bowl with your other arm. Otherwise, you’ll just be pushing the bowl/container around the counter).
  • A fork and knife to eat, like cutting meat off a bone or a whole chicken breast.
  • Opening new jars.
  • Boiling pasta or potatoes because these are difficult to safely drain.
  • Lifting heavy, hot items out of the oven (like a casserole).
  • Peeling fruit or veggies.

Easy snacks to stock up on:one arm

  •  Pre-hard boiled and peeled eggs
  •  Cheese cubes and or sliced cheese
  •  Cottage cheese
  •  Snap peas
  •  Baby carrots
  •  Baby tomatoes
  •  Pre-cut, prewashed cauliflower and broccoli
  •  Apples (eat whole)
  •  Bananas (easier to pop open with one hand from the bottom end)
  •  Grapes
  •  Sliced salami
  •  Olives
  •  Collagen powder to add to your coffee or tea
  •  Nuts and pumpkin seeds
  •  Jerky
  •  Deli meat
  •  Prepared seaweed salad
  •  Kimchi or other fermented veggies (assuming you can open the container)
  •  Green smoothies with pre-washed baby greens, protein powder, and frozen fruit. Add MCT oil or even olive oil if you are struggling to maintain weight.
  •  Sipping broth
  •  Sesame seeds. Not really a snack in itself, but try to eat 1-2 tablespoons of sesame seeds per day for the calcium. This is a tip I got from Mira after doing a Micronutrient Test consult.

Skip the single-serve yogurt! Or try it and have a good laugh like I did as you are pushing the cup around the counter with your spoon. 

Can you get some support on the weekends just not during the week?

If you can have a friend come and help you meal prep once in a while – make some hearty stews, egg muffins and meatballs – all easy to portion into the freezer and reheat later with one arm.

5 meal ideas that can be prepared with one arm

  1. Oven-baked chicken/fish and vegetables

 

Chicken tenders and fish filets are small enough to cook at the same rate as many vegetables and are relatively easy to eat with just a fork.

You can get pre-washed and cut veggies like cauliflower, broccoli and zucchini at most grocery stories. You can use your hand to snap asparagus into bite-size pieces. Use a knife or scissors to cut mushrooms into half or quarters.

Add the veggies and a couple of chicken tenders or a fish fillet to a parchment lined baking sheet and season everything with salt and a spice blend or miso paste and a drizzle of oil.

Bake at 350 for approximately 10-12 min or until the meat is cooked.

2. Comforting Congee

Instapot method:

Add ¾ cup jasmine rice and 6 cups bone broth (use rich sipping broth or bone broth not just stock) to the Instapot and cook on high pressure for 20 min followed by natural release of pressure. Makes about 4 portions, so portion remainder into bowls for reheating later (it will thicken over time, add water to reheat).

Rice cooker method:

If your rice cooker has a porridge setting, you can make ¼ cup rice at a time. Fill to the porridge line with broth.

Note: there are other methods, but these are the easiest

Season with toasted sesame oil and or tamari. Serve with seaweed salad, dried shrimp, green onions, egg or other toppings as desired.

3. Simplified split pea soup

  •   Use scissors to chop bacon into ½ or smaller pieces.
  •   In a relatively heavy pan (so it doesn’t slide around when you are stirring/serving), render the bacon for about 5 minutes.
  •   If you can get pre-chopped onion, add about ½ cup and cook until the onion is translucent. It’s ok if you skip this. I did chop an onion one handed, but it was dicey – pun intended.
  •   Add a bag of split peas, 1 carton chicken or vegetable stock plus 2 cups of water.
  •   Add a teaspoon of salt and 2 tablespoons of curry powder (any type).
  •   Chop and add 2 stalks of celery and a carrot, if you can.
  •   Simmer about 40 minutes, stirring occasionally until the soup is smooth. Add more water if necessary so it is your desired thickness and taste for salt.

 4. Steak salad

Pan cook a steak and once it has rested on a cutting board, roughly chop it with your sharp knife. Now you can use it to top a salad of pre-washed greens and/or enjoy it with your foil-baked potato.

5. Hot-pot inspired soup

Bring 2 cups of stock to a boil. Season with 1 tablespoon fish sauce or tamari. Add mushrooms, broccoli, or whatever veggies you like. Can add vermicelli noodles at this point as well. Allow to return to a boil and then add desired protein. For protein you can try shrimp or the very thinly sliced frozen meats you can buy at an Asian grocery store. These both cook almost instantly after adding them to the boiling broth, so you can turn the heat off and let it coast. Taste and add more seasoning if desired.  

This is a guest post by Erin Knight, FDN-P of www.EngineeringRadiance.com

split pea soup

The Health Benefits Of Soup

by health

Soup is a wonderful comfort food. There is just something special about a nice warm bowl of soup that can make us feel better.  Plus it turns out that soup is a great health food and has been nourishing the people of the world for literally thousands of years.

Soups have been around as long as man had the ability to cook in a pot - about 16,000 years. Combining various ingredients into a large pot to create nutritious, filling, easy to digest, and simple to serve meals has worked well for many different cultures and continues to do so.

Benefits of Soup

There are a number of health benefits when it comes to eating soup. Breaking them down by category we discover the following:

1. Quality of Diet

One study showed that those that eat more soup had an improved overall diet quality. Depending on the ingredients, soup can be a way to increase your intake of vitamins, minerals, and fiber intake – all of which are great for your health. This is also correlated to the potential for better weight management.

2. Hydration

Soup offers additional hydration due to the water, stock, or broth that is its base. For some people soup may be another option for improving your hydration.

3. Veggies

Eating the daily recommended amount of vegetables can sometimes be a challenge. Soup can be a good way to help support this need as it often contains veggies. It’s a great place to use those vegetables that might not be crisp enough to be eaten raw but will work great in a soup. Adding slightly past prime but still edible veggies to your soup is also a way to avoid food waste.

4. Satiety

Keeping your body satisfied with a “full” feeling can go a long way toward reducing mindless, bored snacking.  You can improve that feeling of fullness, called satiety, when you add soup to your menu. Studies have that consuming soups can lead to a reduction of hunger pangs and an increase of a feeling of fullness. Soups were found to be helpful because for many soups the ingredients in them often require chewing which helps with satiety. This may account for lower body weight among people who consume soup. It is often served early in a meal because it can stimulate your gastrointestinal response – it gets your system ready to digest your food.

5. Nourishing Bump

Soup is wonderful in an of itself, however it also presents an opportunity to get more nutritional density in your diet. By using bone broth instead of water you add even more nutrients to the soup. This is because bone broth can add additional amino acids which are used to make proteins. The amino acids have a wide range of  benefits, they can:

  • help break down your food
  • grow and repair tissue
  • make hormones
  • support brain chemicals
  • build muscle
  • boost your immune system
  • and maintain healthy skin, hair, and nails.

When using bone broth instead of water it provides collagen, the primary substance which makes up connective tissue in your body. Collagen provides structure, strength, and support, and also used to repair tissues such as bone, tendons, ligaments, and skin.

What about chicken soup?

Chicken soup is what you typically think about when you’re feeling under the weather. Some people even refer to chicken soup as Nana’s Penicillin. As it turns out there’s a good reason for that.

Studies have shown that chicken soup may help clear nasal congestion and alleviate other cold symptoms. Plus it’s mostly liquid so it’s helping with hydration which is important when you’re under the weather. 

Chicken soup is also high in tryptophan may help support that feeling of “comfort”. The veggies can add vitamins along with other antioxidants and minerals all of which help to build your immune system and reduce inflammation.

Now you can see why many cultures have used soups to nourish themselves and their families for so long. There are soups for every season served hot, cold, thick or thin – the possibilities are endless. Soup recipes are also extremely flexible allowing for a tremendous amount of creativity. Enjoy a wonderful bowl of soup knowing you are investing in your health.

[expand title="Sources"]

  • Deshmukh SN, Dive AM, Moharil R, Munde P. Enigmatic insight into collagen. J Oral Maxillofac Pathol. 2016 May-Aug;20(2):276-83. doi: 10.4103/0973-029X.185932. PMID: 27601823; PMCID: PMC4989561.
  • Mattes R. Soup and satiety. Physiol Behav. 2005 Jan 17;83(5):739-47. doi: 10.1016/j.physbeh.2004.09.021. Epub 2004 Nov 11. PMID: 15639159.
  • Rennard BO, Ertl RF, Gossman GL, Robbins RA, Rennard SI. Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. 2000 Oct;118(4):1150-7. doi: 10.1378/chest.118.4.1150. PMID: 11035691.
  • Zhu Y, Hollis JH. Soup consumption is associated with a lower dietary energy density and a better diet quality in US adults. Br J Nutr. 2014 Apr 28;111(8):1474-80. doi: 10.1017/S0007114513003954. Epub 2014 Jan 2. PMID: 24382211.

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Healthy & Hearty Soup Recipes

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5 Signs Of Micronutrient Deficiency

by nutrients

Micronutrients are the building blocks for your body. They provide the resources your body needs to function properly. Without a blood test, it can be difficult to know if you have sufficient levels of vitamins, minerals, amino acids, and other metabolites.

There are, however, some ways that your body indicates that everything is not what it should be. While some health conditions have a deeper root cause, micronutrient sufficiency is certainly a foundational place to begin.

These following key indicators may be a good reason to consider doing a micronutrient test.

Signs of Micronutrient Deficiency

1.Brittle hair and/or nailssigns of micronutrient deficiency

From a micronutrient perspective one common cause for dry hair and fingernails tends to be a lack of biotin in the diet. Sometimes referred to as Vitamin B7 biotin is found in tomatoes, almonds, eggs. Necessary to properly metabolize fats and carbohydrates, other signs of a biotin deficiency may include chronic fatigue, muscle cramps and tingling in your extremities.

2. Dandruff and other scalp issuessigns of micronutrient deficiency

A lack of certain micronutrients such as zinc and B vitamins – B2, B3, and B6 – have been linked to scalp health issues such as dandruff or seborrheic dermatitis. Dietarily these nutrients can be added with:

  • Vitamin B2 - spinach, beet greens, crimini mushrooms, asparagus, sea vegetables
  • Vitamin B3 - tuna steak, chicken, turkey, crimini mushrooms
  • Vitamin B6 - tuna steak, spinach, cabbage, bok choy, bell peppers, turnip greens, garlic, cauliflower
  • Zinc - beef, lamb, sesame seeds, pumpkin seeds, lentils, garbanzo beans, cashews

3. Bleeding gumssigns of micronutrient deficiency

Although bleeding gums can potentially be caused by vigorous or hard brushing of your teeth, in some cases, it may be due to a lack of vitamin C. This deficiency has also been tied to frequent nosebleeds. Foods rich in vitamin C include papaya, bell peppers, broccoli, Brussels sprouts, strawberries, pineapple, oranges, kiwifruit, cantaloupe, cauliflower, kale, cabbage, bok choy, grapefruit.

4. Mouth soressigns of micronutrient deficiency

B vitamin deficiencies have been linked to canker sores, or lesions in the corners of the mouth. One study indicated that people with a sore tongue may have what’s referred to as oral anemia, in other words, they were low in iron levels. This seems to be especially tied to vitamins B1, B2, and B6. Food sources for these micronutrients can be found in:

  • Vitamin B1 - sunflower seeds, navy beans, black beans, dried peas, green peas, lentils, pinto beans, lima beans
  • Vitamin B2 - see above
  • Vitamin B6 - see above
  • and, of course, it’s important to add iron rich foods to the diet as well, - clams, mussels, oysters, liver, kidneys, lentils, spinach, sesame seeds, garbanzo beans, lima beans, olives, navy beans, Swiss chard. When eating iron rich food add ascorbic acid (vitamin C - such as lemon juice) to help increase absorption.

5. Poor Night Vision

Although commonly attributed to aging, poor night vision may be linked to a deficiency for Vitamin A. Another eye condition, called Bitot’s Spots, which are white bumps on the sclera, has also been linked to Vitamin A deficiency. Include more beef liver, sweet potato, carrots, dark leafy greens (spinach, kale, collards, dandelion, mustard, turnip), winter squash to your diet in order to boost your levels of vitamin A.

Diet is certainly a beneficial way to add micronutrients and help support body function. However, depending on the levels of micronutrient deficiency, supplementation may also be required. It is also important to note that in some cases it may take up to 18 months to restore micronutrient deficiency.

Concerned about your micronutrient status? Book a free discovery call with Mira to learn more!

[expand title="Sources"]

PMC, Europe. "Europe PMC". Europepmc.Org, 2023, https://europepmc.org/article/nbk/nbk547751. 

"Your Sore Tongue Could Mean An Iron Deficiency | Livestrong.Com". LIVESTRONG.COM, 2023, https://www.livestrong.com/article/393453-tongue-symptoms-and-iron-deficiency/. 

"Healthfully". Healthfully, 2023, https://healthfully.com/canker-sores-and-vitamin-deficiencies-7072415.html. 

"Office Of Dietary Supplements - Vitamin C". Ods.Od.Nih.Gov, 2023, https://ods.od.nih.gov/factsheets/VitaminC-Consumer/. 

Chakraborty, Uddalak, and Atanu Chandra. "Bitot's Spots, Dry Eyes, And Night Blindness Indicate Vitamin A Deficiency". The Lancet, vol 397, no. 10270, 2021, p. e2. Elsevier BV, doi:10.1016/s0140-6736(21)00041-6. 

"Seborrheic Dermatitis And Dandruff: A Comprehensive Review". Vol 3, no. 2, 2015. Avens Publishing Group, doi:10.13188/2373-1044.1000019. 

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magnesium health benefits

8 Magnesium Health Benefits

by health,

Magnesium is a mineral that is found in the earth, in whole foods, and in our bodies.  Although it is essential for maintaining optimal health, many Americans may not be getting enough magnesium in their diets.  

The popularity of processed foods and refined grains in the grocery stores plus consuming a diet lacking in whole foods, like a variety of colorful fruits and vegetables, can lead to insufficient amounts of magnesium in your diet.  When foods are processed and grains are refined, this results in the loss of important nutrients and minerals such as magnesium.  Another contributing factor for a lack of magnesium in our diets is how modern agriculture and farming practices have degraded the soil. This has resulted in decreasing amounts of minerals and other nutrients found in fruits and vegetables.  Studies have shown that the magnesium content in fruits and vegetables has decreased by 20-30% over the last 60 years. 

Magnesium Health Benefitsmagnesium

Magnesium plays a fundamental part in our health including its crucial role in hundreds of enzymatic reactions in the body, the benefits for brain and cardiovascular health, blood sugar balance, and bone health.  Additionally, magnesium may decrease depression, help reduce migraines, and promote better sleep. It’s also highly anti-inflammatory.

1. Magnesium’s Role in Enzymatic Reactions

The human body is sustained by the reactions of enzymes.  Enzymes are biological molecules that require a cofactor or “helper molecule” to perform accelerated chemical reactions.  Magnesium is an organic and metallic ion that plays a big role as a cofactor to enzymes and enzymatic reactions.  These enzymatic reactions, that are essential for the human body to function, include

  • energy production
  • respiration
  • digestion
  • detoxification
  • hormone production
  • protein synthesis
  • and cell growth to name just a few

An enzymatic reaction can even create movement to make your muscles contract.  Enzymes rely on cofactors which can be from vitamins or essential minerals such as magnesium.  Therefore, it is crucial to have a sufficient amount of such cofactors in order to allow these enzymes to perform their crucial functions.

2. Brain Health:  Improving Cognition in Alzheimer’s Disease

When we hear about Alzheimer’s disease, the first thing that comes to mind is memory loss.  Memory loss and behavioral changes are symptoms of Alzheimer’s disease due to the atrophy or shrinking of the hippocampus structure within the brain.  

The hippocampus consists of two hippocampi located within inner portion of the temporal lobes of the brain.  It is the portion of the brain responsible for forming new memories, emotions, and memory consolidation, which is taking new memories and sending them off to the cortex of brain for long-term memory storage. 

Other causes of atrophy of the hippocampus include age or injury.  Nutrients such as vitamins and minerals provide support for brain function.  Magnesium is one of the essential minerals that provide this support.  Studies have found that magnesium, when paired with the amino acid threonine, is delivered to the brain which resulted in the improvement of cognition.  In his book, The End of Alzheimer’s Program, by Dr. Dale Bredesen, supplementing with magnesium L-threonate is recommended since it is a more neural bioavailable form. 

3. More Brain Health:  May Decrease Depression

Another area of interest in clinical trials involving magnesium is its effects on people dealing with mental disorders, particularly depression.  Some studies have revealed lower levels of magnesium concentration in the blood serum of people with depression.  It is known that the role magnesium plays in the brain includes its optimization for nerve transmission, it induces synaptic neuroplasticity, and it enhances the proliferation of stem cells and neurite growth. 

Oral magnesium supplements are currently being used as non-pharmacologic treatment as well as with pharmacology in the treatment of depression and other psychologic disorders and have shown some promise in clinical settings.  Moreover, a combination of increased dietary magnesium along with supplemental magnesium is encouraging for the improvement of depression.  

4. Magnesium for Good Sleep

The quality of sleep may be affected by many factors such as stress, which raises cortisol levels, physiological issues such as restless legs syndrome, over-stimulation from electronic devices, and the environment in which you sleep.  Having a good bedtime routine can help improve the quality of sleep. 

Some good bedtime habits include turning of electronic devices off 30 or more minutes before bed and using blue light filters on electronic devices.  You can minimize EMF exposure in your bedroom by turning off electronic devices and keeping them away from your bed, keeping your bedroom dark, and having a good routine to wind down before bedtime.  

In addition to proper sleep hygiene, taking magnesium can help promote good sleep.  Studies have shown that magnesium supplementation taken before bed could help with restless legs syndrome and provide a more restful sleep.  Magnesium’s role in improving sleep quality has also been demonstrated by its ability to increase melatonin and decrease circulating cortisol. 

5. Magnesium’s Role in Cardiovascular Health and Anti-Inflammatory Effects

A healthy working heart and vascular system relies on many working parts to supply the organs, and tissues of your body with blood containing nutrients and oxygen.  In return, blood containing carbon dioxide is pumped to the lungs to be exhaled.  Magnesium is essential for the functions of the heart and vasculature, helping to regulate the electrical activity of the heart which is responsible for controlling the rate and rhythm of the heartbeat. 

It also influences the heart’s ability to contract and has anti-inflammatory properties to promote vasodilation.  Magnesium deficiency can contribute to oxidative stress which can lead to a serious condition of inflammation of the endothelium, the single-celled layer lining of the blood vessels and arteries.  This level of inflammation can lead to irregular heart rhythm, cardiac shock or heart failure.  Magnesium also has been shown to be beneficial for blood pressure maintenance by inducing vasodilation. 

6. Magnesium May Prevent Migraines

Debilitating and painful, migraine headaches are caused by an instability of blood vessels in the head.  This can be described as excessive constriction of blood vessels in the head and followed by increased blood flow. 

Migraines can have many factors leading to their onset including

  • food allergies
  • food additives
  • stress
  • hormonal changes
  • lack of sleep
  • eye strain
  • and barometric pressure changes in the weather.

Low levels of magnesium in cerebral spinal fluid can result in neuronal excitability for some migraine sufferers.  During a migraine episode a person can suffer low blood pressure and be lacking in nitric oxide which the body produces to support vasodilation which modulates blood flow to the brain. 

Clinical application of magnesium used intravenously in the form of magnesium sulfate has been used to treat migraine patients.  Increasing dietary magnesium and supplementing with magnesium may help with the prevention of migraines. 

7. Role in Bone Health

The human skeletal system of bone structure is continuously changing by a process called bone remodeling.  During this process, bone tissue is removed by osteoclasts and new bone tissue is formed by osteoblasts.  Sufficient magnesium supports the process of new bone tissue whereas a deficiency of magnesium is associated with increased osteoclastic bone resorption. 

This means that more bone is taken away than new bone mineralization, or new bone formation.  Osteoporosis can happen when this imbalance occurs, resulting in weakness and fragility to the bone structure.  Studies have shown a low magnesium status in women with osteoporosis.  Low magnesium in men also shows a correlation of increased fracture risk.

8. Role in Blood Glucose (Sugar) Balance

Glucose is the body’s main source of energy, it comes from the breakdown of the food we eat, primarily carbohydrates.  The presence of glucose in the bloodstream signals the pancreas to secrete insulin, a hormone that regulates blood glucose levels and helps deliver glucose to the cells in your muscles, fat, and liver where it is used or stored as glycogen. 

When blood glucose gets low, stored glycogen can be converted into glucose for energy.  When blood glucose levels remain high, insulin signaling can get disrupted and the uptake of blood glucose from the muscle, fat, and liver cells becomes impaired, resulting in the resistance of insulin’s normal function.  Insulin resistance can lead to metabolic syndrome, prediabetes, or type II diabetes. 

Studies and clinical trials have associated magnesium deficiency with increased risks in these diseases brought on by blood glucose dysregulation.  Magnesium is essential in its role of glucose regulation and homeostasis actions of insulin.

Sources of Magnesiummagnesium

Many health conditions have been associated with low levels of magnesium,

which may be remedied by including more magnesium-rich foods in our diet.  Some of the best food sources of magnesium include leafy greens, nuts and seeds, whole grains, beans, and even dark chocolate. 

The graph below demonstrates some the best food sources and amounts of magnesium from these foods:

Food

Amount

Amount of magnesium

Swiss Chard (cooked)

1 cup

172 mg

Boiled spinach

1 cup

157 mg

White beans

½ cup

190 mg

Black beans

½ cup

171 mg

Pumpkin seeds

1 oz (142 seeds)

168 mg

Brazil nuts

6 nuts

107 mg

Almonds

1 oz (23 nuts)

77 mg

Mackerel fish

3 oz cooked

82 mg

Avocado

1 fruit

58 mg

Dark Chocolate 70-85% cacao

1 oz (1/3 of a bar)

76 mg

In addition to increasing dietary magnesium, taking magnesium supplements might be needed when dealing with certain health conditions.  

Magnesium supplementation is available in different forms

  • magnesium citrate
  • magnesium glycinate
  • magnesium threonate
  • and magnesium malate

Various magnesium supplement formulations can vary in their absorption in the small intestine.  More research is still needed to learn if the bioavailability of a certain supplement formula is affected. 

It is best to not exceed the recommended dosage of a supplement. It is also good to check with a health care professional about taking a new supplement, especially if you are taking prescribed medications.  Health science has gained great awareness of the effects of magnesium deficiency and how to improve levels of this essential mineral to optimize health.

By Lynette Scalora-Palacios
 
Lynette Scalora-Palacios, NC, FNLP, certified ReCODE 2.0 practitioner, and owner of Holistic Harmony Nutrition believes in the power of good nutrition and lifestyle habits for healthy aging.  Her practice focuses on the prevention of Alzheimer’s disease and the reversal of mild cognitive impairment through Dr. Dale Bredesen’s ReCODE 2.0 program.

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Botturi, A., Ciappolino, V., Delvecchio, G., Boscutti, A., Viscardi, B., & Brambilla, P. (2020). The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients, 12(6), 1661. https://doi.org/10.3390/nu12061661

Bredesen, D (2017). The end of alzheimer’s. New York, NY:  Penguin Random House LLC.

Bredesen, D (2020). The end of alzheimer’s program. New York, NY:  Penguin Random House LLC.

de Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological reviews, 95(1), 1–46. https://doi.org/10.1152/physrev.00012.2014

Liu, G., Weinger, J. G., Lu, Z. L., Xue, F., & Sadeghpour, S. (2016). Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. Journal of Alzheimer's disease: JAD, 49(4), 971–990. https://doi.org/10.3233/JAD-150538

Murray, M. Pizzorno, J (2012). The encyclopedia of natural medicine. New York, NY:  Atria

Nakrani MN, Wineland RH, Anjum F. Physiology, Glucose Metabolism. [Updated 2022 Jul 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK560599/

Razzaque M. S. (2018). Magnesium: Are We Consuming Enough?. Nutrients, 10(12), 1863. https://doi.org/10.3390/nu10121863

Tarleton, E. K., & Littenberg, B. (2015). Magnesium intake and depression in adults. Journal of the American Board of Family Medicine: JABFM, 28(2), 249–256. https://doi.org/10.3122/jabfm.2015.02.140176Retrieved on 1/17/2023 from:  https://lpi.oreg

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