Protein: How Much Is Enough?

Protein - How Much is Enough?

Protein is not just for great for muscle building, it's critical for your health and wellbeing. Without it, you wouldn't be able to repair tissue damage, digest food, fight infections, build bone, create hormones, and think clearly and have good moods. Higher protein diets can help fight high blood pressure, diabetes, and osteoporosis. Not to mention protein's great benefits for metabolism boosting, satiety (feeling full after a meal), and weight management.

Protein is important, and this is a given.

There are a few factors to consider when calculating how much protein we need. In this blog, I go through those calculations with you. Then I list the amount of protein in some common foods.

How much protein is enough?

There isn’t a real rule that applies equally to everyone. There are a few factors to consider when figuring out how much protein you need.

Start with the minimum recommendation of 0.36 g/lb) per day.

So, for a 150 lb healthy non-athlete adult, this is about 55 g protein/day.

Mind you, this is a minimum to prevent protein deficiency. It may be not optimal for good repair, digestion, immune function, muscle/bone building, hormones, thinking and great moods. It's not enough for athletes, seniors or those recovering from an injury, either. If you fall into one of these camps, you may need to increase the minimum protein intake. Aim closer to 0.6 g/lb per day.

Athletes need more protein for their energy and muscle mass. Seniors need more to help ward off muscle and bone loss that's common in old age. And injured people need more for recovery and healing.

How much protein is too much?

As with fat and carbohydrates, eating too much protein can cause weight gain. Extra protein can be converted into sugar or fat in the body. The interesting thing about protein is that it isn’t as easily or quickly converted as carbohydrates or fat; this is because of its "thermic effect." The thermic effect is the amount of energy required to digest, absorb, transport and store a nutrient. To digest protein, your body needs to spend energy (i.e., burn calories). More calories than when metabolizing fats or carbohydrates.

If you’re concerned that high protein intake harms healthy kidneys, don’t be. If your kidneys are healthy, they are more than capable of filtering out excess amino acids from the blood. The problem only occurs in people who already have kidney issues.

BTW: Plant proteins are especially safe for kidney health.

How much protein is in food?

• 3.5 oz chicken breast has 31 g protein.

• 3.5 oz of salmon has 20 g protein.

• ½ cup cooked beans contain 6-9 g protein.

• large egg contains 6 g protein.

• ¼ cup nuts contains 4-7 g protein.

• 2 tablespoons hemp seeds has 14 g protein

• medium baked potato contains 3 g protein.

Conclusion

Protein is an essential nutrient we should all get enough of. “Enough” is about 0.8 - 1.3 g/kg (0.36 - 0.6 g/lb) per day. If you're a healthy non-athlete adult, you can aim for the lower level. If you're an athlete, senior, or injured person, aim for the higher level.

Too much protein can cause weight gain, so it's best to find the right amount for you!

I’d love to know: Are you one of those people who needs more protein? Let me know in the comments.

Recipe (high-protein): Baked Chicken Breasts

Serves 4

• 4 chicken breasts, bone in

• 1 tbsp olive oil

• 1 tsp salt

• 1/2 tsp pepper

• 1/2 tsp garlic powder

• 1/2 tsp paprika
  

Instructions:

Preheat oven to 450°F. Place a layer of parchment paper on a baking dish.

Place the chicken breasts in the prepared dish. Brush on both sides with olive oil.

In a small bowl, mix spices until combined. Sprinkle the spice mixture evenly over the chicken on both sides.

Bake for 20-30 minutes, or until the chicken is cooked through to at least 165°F at the thickest part.

Serve & enjoy!

Tip: Serve with lots of veggies.

References:

http://www.precisionnutrition.com/all-about-protein

http://www.health.harvard.edu/healthy-eating/do-you-eat-enough-protein

https://authoritynutrition.com/how-much-protein-per-day/

Za'atar Spiced Chicken with Brussels Sprouts

A complete meal, prepared all in one pan. I'm obsessed with this method! It's so easy: Arrange everything on the pan or casserole dish, pop it in the oven -- dinner's ready!

This chicken is seasoned with za’atar which is is a mediteranean spice blend of thyme, sumac and sesame seeds. I know it sounds exotic, but I use it all the time. It is perfect for seasoning for hummus, veggies, meat, and fish. Add a little za’atar to olive oil for a delicious dip for a crusty piece of bread.

You can usually find za’atar in the market, or order from amazon.

If you don’t have any za’atar in your cabinet at the moment, you can easily use a combination of dried thyme and oregano as a substitute.

Ingredients

• One 4-pound chicken

• 2-3 tablespoons extra-virgin olive oil

• salt and pepper to taste

• 1-2 teaspoons za’atar seasoning (or use a mixture of dried thyme and oregano)

• lemon zest from 1 lemon

• 20 brussels sprouts , trimmed of outer leaves

• 1 tablespoons unsalted butter

• 2 tablespoons fresh lemon juice, plus wedges for serving

Instructions

Preheat the oven to 400°.

In a small dish combine the olive oil, salt, pepper, lemon zest and za’atar seasoning. Rub the chicken on and under the skin with the seasoned olive oil mixture. (I use a spoon to get under the skin.)

Place the chicken in a roasting pan and roast for 30 minutes. After 30 minutes, add the brussels sprouts, and butter to the pan and roast for 45 minutes longer, until the chicken is cooked through. Sprinkle the lemon juice and a pinch of salt over the sprouts and let the dish rest for 15 minutes. Carve the chicken, toss the brussels sprouts and serve with lemon wedges.

Turmeric: Is It Really A Miracle Spice?

Turmeric - Is it Really a Miracle Spice?

Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright orange color and is used in many foods. Originally used in Southeast Asia, it’s a vital component for traditional curries. You can find dried powdered turmeric in the spice aisle of just about any grocery store. Sometimes they carry the fresh rhizome too (it looks like ginger root, but smaller and orange).

Turmeric contains an amazing anti-inflammatory, antioxidant compound called "curcumin.” The amount of this bioactive compound is around 3-7% by weight of turmeric. Curcumin has been studied like crazy for its health benefits. Many of these studies test curcumin at up to 100x more than that of a traditional diet that includes turmeric.

Health benefits of curcumin

There are dozens of clinical studies using curcumin extract (which is way more concentrated than ground turmeric).

Curcumin is an anti-inflammatory compound. It fights inflammation at the molecular level. Some studies even show it can work as well as certain anti-inflammatory medications (but without the side effects).

Curcumin is an antioxidant compound. It can neutralize free radicals before they wreak havoc on our biomolecules. Curcumin also boosts our natural antioxidant enzymes.

These two functions of reducing inflammation and oxidation have amazing health benefits. Chronic inflammation plays a major role in so many conditions. Including heart disease, cancer, metabolic syndrome, dementia, mood disorders, arthritis pain, etc.

Curcumin has other amazing functions too:

● Boosts our levels of "Brain-Derived Neurotrophic Factor" (like a natural growth hormone for your brain) which is great for brain health.

● Improves “endothelial” function” (the inner lining of our blood vessels) which is great for heart health.

● Reduces growth of cancer cells by reducing angiogenesis (growth of new blood vessels in tumors), metastasis ( the spread of cancer), and even contributes to the death of cancer cells.

How to get the most out of your turmeric

Curcumin is not easily absorbed by your gut. For one thing, it’s fat soluble. So, as with fat-soluble nutrients (like vitamins A, D, E, and K), you can increase absorption by eating it with a fat-containing meal.

The second trick to get the most out of your turmeric is eating it with pepper. Interestingly, a compound in black pepper (piperine) enhances absorption of curcumin, by a whopping 2,000%!

If you want the health benefits of curcumin, you need to get a larger dose of than just eating some turmeric; this is where supplements come in.

Before you take a curcumin supplement, take caution if you:

● Are pregnant

● Are taking anti-platelet medications or blood thinners

● Have gallstones or a bile duct obstruction

● Have stomach ulcers or excess stomach acid
Always read the label before taking a new supplement.

Conclusion

Turmeric is a delicious spice, and it’s “active ingredient” curcumin is a great health-booster.

Curcumin has anti-inflammatory and antioxidant properties which are great to bust chronic inflammation. It also has other amazing health benefits, like brain- and heart-boosting properties, and even cancer-fighting properties.

Curcumin supplements can be great for your health, but they're not for everyone. Check the label or speak with your practitioner before taking it.

Try my version of “golden milk,” and let me know how you like it in the comments below.

Recipe: Golden Milk with Turmeric

Serves 2

• 2 cup almond/cashew/coconut milk

• 1 ½ tsp turmeric, ground

• ¼ tsp cinnamon, ground

• ¼ tsp ginger, ground

• pinch of black pepper

• 1 tsp honey

Instructions

Blend all ingredients together in a high speed blender until smooth.

Warm over medium heat, whisking frequently. Heat until hot, but not boiling.

Pour into a mug & enjoy!

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References:

http://www.precisionnutrition.com/encyclopedia/food/turmeric/

https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/

https://examine.com/supplements/turmeric/

https://leesaklich.com/foods-vs-supps/foods-vs-supplements-the-turmeric-edition/

https://nutritionfacts.org/video/turmeric-curcumin-plants-vs-pills/

https://nutritionfacts.org/video/who-shouldnt-consume-curcumin-or-turmeric/

Black Bean with Roasted Sweet Potato Salad

If you have worked with me before you know that I am a big fan of Sunday Meal Prep, and today I am posting my favorite prep ahead recipe. Keep this salad in the frig and enjoy it all week as a breakfast, lunch or snack

Black beans and sweet potatoes go great together. In fact, it’s one of my favorite combinations for vegetarian Mexican style food. This salad works perfectly in tacos, nachos, quesadillas, and burritos.

Ingredients:

• 1 lb sweet potatoes

• 1 small red onion

• 3 tablespoons olive oil, divided

• 1/4 teaspoon salt

• Juice and zest from 1 lime

• 1 clove garlic, minced

• 1/2 teaspoon chili powder

• 1 cup cooked black beans, drained and rinsed if using canned

• 1/2 cup cilantro

• 1/4 cup pepitas

• 1/2 avocado, chopped (for serving)

• 1 cup chopped romaine (for serving)

Preheat oven to 400˚ F. Peel sweet potatoes, cut into 1/4 inch cubes and place on a sheet tray. Chop onion into 1/4 inch pieces and add to the tray. Drizzle 1 tablespoon olive oil on top and add 1/4 teaspoon of salt. Toss until sweet potatoes are well coated. Spread into a single layer and roast until sweet potatoes are tender and starting to brown, 35 to 40 minutes.

While the sweet potatoes are roasting, combine remaining 2 tablespoons olive oil in a jar with the lime juice, 1 teaspoon lime zest, minced garlic, and chili powder. Shake well.

Once sweet potatoes are done, transfer to a bowl. Add in the black beans, pepitas, and cilantro. Drizzle with the dressing and toss until salad is combined while potatoes are still warm. (Serve tossed with romaine lettuce and avocado if using.)

Creamy Cauliflower and Cashew Soup

This week we are busy recipe testing for my upcoming 10 Day Detox, and this soup is a hit!

Cauliflower is a key Detox Superfood! It is a good source of fiber which helps to bind to toxins. It contains antioxidants that support Phase 1 liver detoxification along with sulfur-containing nutrients important for Phase 2 detox activities. The glucosinolates in cauliflower also activate detoxification enzymes.

Ingredients

• 3 tablespoons raw cashews

• 1/2 red onion, chopped

• 3 tablespoon olive oil

• 2 stalks celery, chopped

• 1 carrot, chopped

• 1 small clove garlic, minced

• 1 head cauliflower, chopped

• 4 cup Vegetable Broth or Chicken Broth

• 2-3 sprig fresh thyme leaves, (to taste)

• 1 teaspoon sea salt (more or less to taste)

• Freshly ground black pepper

Directions

Preheat oven to 400F.

Place cashews in a bowl and cover with warm water. Set aside.

Toss the red onion, carrots, celery and cauliflower in oil and place on a baking sheet lined with parchment paper. Bake for 30 minutes or until veggies are golden and the cauliflower and carrots are tender.

Drain the cashews and place them in a high-speed blender. Add roasted vegetables, thyme, and broth. Blend until completely smooth.

Season with sea salt, pepper, and thyme to taste.

Heat and enjoy!

The Scoop On Multi-Vitamins

Multivitamins are exactly what they sound like: multiple vitamins. They're supplements that contain several different vitamins in each one. They can also contain minerals and other ingredients like amino acids or fatty acids. And because there are multiple ingredients, there usually provide a very low dose of each ingredient.

There are 13 vitamins and at least 16 minerals that are essential to health. You need certain amounts of all of these nutrients for optimal health. In fact, nutrient deficiencies can impact immunity, reproduction, growth, hormone balance and many other important processes in your body.

You may have heard or read on the internet that if you follow a "balanced diet," you'll definitely get enough vitamins and minerals. But the truth is, many people in the US are nutrient deficient.

Do multivitamins work?

So, what exactly do we know about the health benefits of multivitamins?

Here’s a quick summary of the science:

● Multivitamin use is linked with improved moods. Interestingly, if someone has nutrient deficiencies, they may have mood imbalances. So, if the multivitamin addresses an underlying deficiency, this makes sense.

● In terms of memory and cognitive performance (ability to think), there seems to be an improvement in people who regularly take multivitamins.

● In terms of cataracts and age-related macular degeneration, there seems to be a slight improvement.

● In terms of heart disease, the results are mixed. There may be an increase, or a decrease, or no effect on risk of heart attacks.

● In terms of cancer, there is a slightly reduced risk of certain cancers in men.

● In terms of mortality (death), there doesn't seem to be a clear increase or decrease in mortality rates for people who take multivitamins.

So the evidence is clear that multivitamins aren’t a magical “good health and vitality pills” They’re not guaranteed to improve your mental or physical health, or help you live longer; but, they do have some health benefits.

Are multivitamins safe?

Just about every study that looked to see if multivitamins were health-promoting, also looked at side effects. They have consistently shown that multivitamins are very safe.

Super high doses of some nutrients can be harmful, but multivitamins are safe for most people. Unless you have a knowledgeable practitioner advise otherwise, you want to stick to the dose on the label.

However, it is not uncommon for some supplements to have been tested and found to contain different ingredients than what's on the label. Sometimes they contain ingredients that are not good for your healthy.

Always check labels and avoid products with the following ingredients:

• Magnesium Stearate

• Artificial Coloring or Flavoring (especially in children's viramins!)

• Titanium Dioxide

• Magnesium Silicate

• Anything in a propyl or ethyl group

• GMO’s

Choosing supplements that are from reputable companies is so important. When shopping for supplements, there are a few things you can keep an eye out for to help ensure that your supplements are free of synthetic additives.

Here are some things you can do:

• Research ingredients that are banned in Europe, since they have stricter food regulation laws there.

• Buy non-GMO, organic and vegan where possible or necessary.

• Buy pure whenever possible – bulk powders, pure liquids and capsules (rather than tablets) are less likely to contain harmful ingredients.

• Have a conversation! Any solid business – whether it’s the supplier or the actual manufacturer – should be happy to answer your questions.

• Be extra careful when buying “cheap” products online – if something is unusually inexpensive, it probably means it just has less of the actual substance in the package to begin with.

Conclusion

Multivitamins are not a short cut to optimal health. There is limited evidence that they improve health for most people. But there are some benefits.

Since they contain low doses of many different nutrients, they're also safe (as long as you are taking a high quality product.)

Of course, taking a multivitamin is not going to overcome the negative effects of a poor diet. I always recommend eating a balanced diet of whole foods with lots of nutrients coming from complex carbohydrates, protein, and fat. Check out my Superfood Salad recipe below! It is chockful of nutritional goodness!

Recipe: Lisa’s Superfood Salad

Serves 2

• 2 handfuls of dark greens (e.g. kale, spinach, arugula, etc.)

• ½ cucumber, chopped

• 1 avocado, chopped

• 1 bell pepper, chopped

• 1 carrot, grated

• 2 handfuls grape tomatoes

• 1 handful fresh blueberries

• 2 Tbls hemp seeds

• 2 Tbls sunflower seeds

• 2 Tbls pepitas
  

Salad Dressing:

• 3 tbsp cider vinegar

• 2 tsp Dijon mustard

• 2 tsp honey or maple syrup

• 1 dash salt

• 2 dashes black pepper

• 1/3 cup extra virgin olive oil

Instructions:

Make the dressing by whisking together the vinegar, mustard, honey/maple syrup, salt, and pepper. Slowly drizzle in olive oil while whisking to emulsify. Pour over salad before serving.

Top with salmon, shrimp, chicken or beef for added protein

Serve & enjoy!

References:

https://authoritynutrition.com/do-multivitamins-work/

http://thewellnessbusinesshub.com/yes-nutrient-deficiencies-heres-proof-can/

https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0022955/

Apple Cinnamon Oats

Fall is here and you know what that means—it’s apple season!

Apple Cinnamon Oats make the perfect healthy fall breakfast. Apples are full of vitamins and antioxidants, and they’re a great source of fiber, too. The combination of apples, cinnamon, vanilla and maple sweetness in this recipe is simply divine. This healthful breakfast is dairy-free, and full of fiber and nutrients.  Oats are naturally gluten free, but check the label to make sure they have not been exposed to cross contamination if you are highly allergic.

4 Servings

Ingredients

• 1 1/2 Cups Whole Rolled Oats (3 minute oats work in this recipe)

• 1 1/2 Cups Unsweetened Almond Milk

• 2 Tbsp Chia Seeds

• 1 Tbsp Maple Syrup

• 1 tsp Cinnamon

• 1/4 Tsp Nutmeg

• 1/2 Tsp Vanilla Extract

• 1/2 Cup Water

• 1 Apple (cored and diced)

• 1 Cup Walnuts (chopped)

Directions

1. Combine oats, almond milk, chia seeds, maple syrup, cinnamon, nutmeg, vanilla extract  and water in a large glass container. Stir well to evenly mix. Cover and store in the fridge overnight.

2.Remove from fridge. Use single-serving size mason jars and place a few spoonfuls of the oat mixture in the bottom of each. Then add a layer of diced apple followed by a layer of chopped walnuts. Repeat until all ingredients are used up.

3.Store in the fridge up to 4 days or until ready to eat. Add an extra splash of almond milk and/or a drizzle of honey (optional).

Notes

• More Protein: Add hemp seeds or a spoonful of nut butter.

• Warm it Up: Heat in the microwave for 30 to 60 seconds before eating.

• No Maple Syrup: Use honey to sweeten instead.

Chef Katie's Butternut Squash And Leek Soup

When the temperature drops and it begins to get darker earlier, our bodies start to crave warm comfort food. It makes sense then that a hearty soup is such a satisfying meal in the fall, as it soothes both the body and the mind. With fall comes a bounty of produce, like butternut squash, that make the perfect soup ingredients.

Why I Love This:

Butternut squash is a virtual storehouse of nutrients. Unlike summer squash (zucchini, crooknecks, pattypans), winter squash has had a lot more time to develop and pump itself full of vitamins and minerals throughout its lengthy life on the stem. We’re talking oodles more vitamin A (in the form of beta-carotene), vitamin C, manganese, potassium, and even some extra dietary fiber thrown in.

Ingredients:

• 2 tbsp olive oil

• 1 cup leeks, chopped (wash carefully)

• 1 carrot, diced

• 1 celery stalk, diced

• 1 small clove garlic, minced

• 1 butternut squash, peeled and cut into cubes (frozen cubes works well here)

• 32 oz vegetable stock

• 1 tsp garlic powder

• 1 tsp salt

• 1/4 tsp pepper

• 1 tsp dried dill

• microgreens, goat cheese, or pumpkin seeds to garnish

In a saucepan, heat the oil over medium heat. Add the leeks to the saucepan and saute for 6-7 minutes. Add the carrots and celery and saute for 8-10 additional minutes until soft. Add the garlic and saute for another minute or so being careful not to burn the garlic.   Add the butternut squash, stock, garlic powder, salt, pepper and the dried dill. Cover and simmer for 30 minutes. Remove from the heat and allow to slightly cool. Puree all the soup ingredients in a blender. Serve and top with the microgreens, goat cheese or pumpkin seeds,

How To Improve Your Gut Health

Hippocrates said, “All disease begins in the gut.”

And while this may sound like an over simplification, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we're not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We're talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this. Our gut is the portal to the outside world. It's here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body. We're just learning the connections between our gut and other areas of our body, like our brain (have you heard of "the gut-brain axis"). Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health.

So, let's talk about the roles that our gut and our gut microbes play in our overall health. Then I'll give you tips to improve your gut health naturally.

Our gut’s role in our overall health

Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out.

This seemingly simple role is super-complex! And it can break down in so many places.

For one thing, our guts can "leak." Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it's not supposed to. And when your gut wall gets irritated, it can "leak." When this happens, you get inflammation, which is a starting point for many diseases that don't seem linked to the gut but have a sneaky connection there.

FUN FACT: About 70% of our immune system lives in and around our gut.

A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health.

The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.

So, keeping your gut microbes happy is the second pillar of gut health!

How to improve gut health

There are a lot of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s stop giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.

You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, liver, and fish.

The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet.

Whole foods are full of gut-friendly fiber. Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity. Fiber plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fiber also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fiber? Fruits, vegetables, nuts, seeds, and even cacao.

And don’t forget the uber-important lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise for you. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.

Conclusion

The function of your gut is key to your overall health. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.

The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with nutrition, probiotics, and fiber. And eliminating common gut irritants like added sugar, processed foods, and alcohol.

Recipe (Probiotic-rich): Fermented Carrots

For best results you will need Fermenting Jars  or "fermenting weights", to keep the carrots submerged in the brine.

Serves 12

• 1 L warm water
• 4 tsp salt
• 4 carrots, medium, peeled, sliced
• 1 clove garlic, smashed (optional)
   

Instructions:

Make a brine by dissolving the salt in water.

Place carrots into a clean canning jar, packing them in tight. Make sure to leave about 1 inch of head space at the top.

Fill the jar with brine, making sure to cover the carrots completely. Weigh the carrots down to make sure they don't float (you can order fermenting jars on the link above, or use a "fermenting weight")

Close the jar and let it sit at room temperature for 1-4 days. The longer it sits, the more the flavor will develop. Feel free to open and taste.

Serve & enjoy as a side dish or snack

References:

https://authoritynutrition.com/does-all-disease-begin-in-the-gut/

http://www.precisionnutrition.com/all-about-nutrition-gut-health

http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them

3 Ingredient Banana Pancakes

Ingredients:

• 2 Banana (ripe)

• 4 Egg

• 1/4 Cup Almond Flour

• 1 tbsp Coconut Oil (for cooking)

Directions:

In a bowl, mash the bananas very well until quite smooth. Add the eggs and beat gently.  Mix in the almond meal.

Heat coconut oil in a skillet over medium heat. Add 1/4 cup of the batter at a time to form pancakes, cooking for about 1-2 minutes per side.

Serve with a sprinkle of cinnamon or a drizzle of maple syrup if desired.

Food And Your Mood

No question that what you eat can affect how you feel, right?

Mental health and brain health are complex. So are the foods we eat, and the ways our bodies interact with those foods.  While we don't know the exact mechanisms how food and nutrition help, we know a few ways food impacts our moods.

First, what we eat becomes the raw materials for our neurotransmitters. “Neurotransmitters” are biochemical messengers that allow our nerve cells to communicate (the major ones that regulate mood are serotonin, dopamine, gaba and norepinephrine). They are important not just for thinking and memory, but also for mental health.

Second, what we eat affects our blood sugar. And having unstable blood sugar levels can contribute to mood swings.

Mood-boosting foods

Some nutrient deficiencies look like mental health problems; this includes deficiencies in B-vitamins, vitamin D, and the minerals selenium, magnesium, and zinc. So, getting enough vitamins, minerals, and antioxidants are key. These nutrients not only reduce inflammation but also fuel the biochemical reactions in our bodies. Including those that create neurotransmitters. So make sure you're eating a variety of nutrient-dense whole foods, especially fresh fruits and vegetables. In fact, studies show that people who eat the most fruits and vegetables are the happiest.

First: Pay special attention to vitamin D (the sunshine vitamin), as it’s not naturally occurring in very many foods. Selenium is an essential mineral found in Brazil nuts, walnuts, cod, and poultry. In fact, 2 brazil nuts provide more than your recommended daily dose of selenium.  Try to add some of those to your weekly diet.

Second: Make sure you get enough protein. Protein is your body's main supply of amino acids. Amino acids are very important for mood issues because they are the building blocks of neurotransmitters. Protein also helps to regulate blood sugar. I recommend eating protein with every meal.  (organic choices of animal protein and plant protein)

Third: Complex carbohydrates like sweet potato, quinoa, and whole grains are great too. They allow better absorption of key amino acids like tryptophan. Tryptophan is used by your body to make serotonin (your “happy hormone”) and melatonin (your “sleepy” hormone).

Fourth: Fish and other sources of omega-3 fatty acids (nuts, seeds, and algae) are also mood-boosting. Omega-3s are definitely “brain food” and may help to ease some symptoms.

INTERESTING FACT: One study showed that giving one multi-vitamin and one omega-3  fish oil tablet per day to prison inmates reduced the incidence of violent behavior by 50%.

Last: But not least, make sure you’re hydrated. Even mild dehydration can cause mood issues as well.

Mood-busting foods

You won’t be surprised to hear me say sugar and processed foods are mood-busters, right? One study suggests that eating a diet high in sugar and processed foods can increase your chances of becoming depressed by as much as 60 percent!

But, have you ever noticed that some of these mood busters can make you feel better temporarily?

Food companies study how to maximize the "pleasure" centers with the perfect amount of sugar, salt, and fat. Not to mention the color, texture, and taste can light up our taste buds and make us feel good…....Temporarily.

A few other things to avoid if you are experiencing low moods:

●      Alcohol (nervous system depressant)

●      Caffeine (may worsen anxious feelings and ability to sleep)

●      Sugar (worth mentioning again.......messes with your blood sugar and can worsen inflammation).

Conclusion

Can a good diet replace medicine or therapy? Not for everyone. But people at risk for depression should pay attention to the food they eat. It really doesn’t matter if you need an antidepressant or not. A healthy diet may work even when other treatments fail. And at the very least, it can serve as a supplemental treatment—one with no bad side effects, unlike antidepressants—that also has a giant upside.

Bad moods can lead to bad eating habits; and, bad eating habits can lead to bad moods. It can be a vicious cycle. If you need a mood boost, stick to nutrient-dense whole foods. Things like fresh fruit and vegetables (especially leafy greens), nuts and seeds, green tea, eggs, fish, organic poultry and grass-fed beef.  Take a break from the common mood-busting foods like processed foods, alcohol, caffeine, and sugar.

References:

http://www.precisionnutrition.com/food-and-mood

http://www.precisionnutrition.com/how-to-fight-depression-naturally-with-nutrition

https://nutritionfacts.org/video/foods-increase-happiness/

Recipe:  Mood Boosting Fig and Ricotta Toast

Ingredients for 1 serving

1. 1 slice crusty whole-grain bread

2. 2 tbls ricotta cheese

3. 1 fresh fig

4. 1 teaspoon sliced almonds, toasted

5. 1 teaspoon honey

6. Pinch of sea salt

Toast bread. Top with ricotta cheese, figs and almonds. Drizzle with honey and sprinkle with sea salt.

Tzatziki With Cucumber Slices

Homemade tzatziki sauce is a simple cucumber and greek yogurt sauce that is so simple to make. Serve this refreshing sauce as a dip with veggie crudite, or pair it with any grilled meat for a mediterranean inspired meal.

Tzatziki with Cucumber Slices

Ingredients

• 1 Cucumber (divided)
• 1 cup Plain Greek Yogurt
• 1 Garlic (clove, minced)
• 1/2 Lemon (juiced)
• 2 tbsps extra virgin olive oil
• 2 tbsps Mint Leaves (fresh, finely chopped)
• 1/2 tsp Sea Salt

Directions:

Peel and cut the cucumber in half and set half aside for slicing later

Take 1/2 of the cucumber and cut in half. Scoop out the seeds and discard. Grate the remaining cucumber then squeeze out as much liquid as possible.

Drain the grated cucumber, then squeeze the cucumber in a cheese cloth (or a strong paper towel) to remove the rest of the liquid.

Stir together  yogurt, garlic, lemon juice, mint and sea salt until thoroughly combined. Add the drained grated cucumber, and refrigerate until ready to use.

Slice the remaining cucumber into slices and serve with tzatziki. Enjoy!

Pina Colada "Nice" Cream

Sweet and creamy, 5 ingredients, dairy-free, NO ice cream maker required, less than 5 minutes to make.......What's not to like?

Pina Colada "Nice" Cream

Servings: 2

Ingredients:

• 1 Banana (sliced and frozen)
• 1 cup Pineapple (cut into chunks, frozen)
• 1/4 cup Organic Coconut Milk
• 2 Tbls Rum (Optional)
• 2 Tbls Shredded Coconut

Directions:

Add all ingredients to food processor and blend. Occasionally scrape down the sides and continue to blend until smooth (approximately 3 minutes).

Scoop into a bowl and enjoy immediately as soft serve or for firmer ice cream, place in an airtight, freezer-safe container and freeze for at least 1 hour before scooping.

Add a splash of rum to make it boozy.  Sprinkle with additional shredded coconut to make it pretty.

Keto Diet 101

So what exactly is the Keto Diet?

The ketogenic diet is like Atkins but amplified. Instead of just low-carb, it’s “almost no carb” and lots of fat. It’s been around for a long time but has recently gotten a lot of attention.

A ketogenic diet has been shown to help some people lose weight (yes, even with the high fat).  It can also help improve certain health conditions, like epilepsy in children.

Read on for some of the lowdown on how it reprograms your metabolism (for “ketosis”), and whether or not it’s something for you to consider.

What is “ketosis?”

Carbs (sugars & starches) are the preferred fuel for your brain and muscles. They will use carbs first, whenever they’re available.

This is why maintaining stable blood sugar can affect your attention, mood, and energy level.

However, when very low amounts of carbs are available for fuel, your body starts making compounds known as “ketones.” These are your body’s “backup fuel.” And your body makes them from fat.

Ketogenic literally means “the generation of ketones.”

After a while being on a diet very low in carbs, your blood level of ketones increases. This is the metabolic state known as "ketosis." It's the same process that your body goes through if you've fasted for 72 hours and depleted your supply of carbs as fuel. That's the trigger for turning fat into ketones.

Note: “Ketosis” from a ketogenic diet is not the same thing as the dangerous condition known as “ketoacidosis.”

Ketogenic diet for weight loss

With a high fat intake, it may be surprising to know that studies show that a ketogenic diet is effective for weight loss.  But it’s true.

It can also have better results than low-fat diets. At least one study showed that people lost 2.2 times more weight on a ketogenic diet than those on low-fat or calorie-controlled diets.

How is this possible?

Eating all that fat and protein is filling! It helps release satiety hormones that tell us that we're full and satisfied, and we don't need to eat anymore. Many people don't need to count calories or track food intake, as they do with low-fat or calorie-controlled diets.

So, by eating enough fat and protein to go into “ketosis,” you can actually feel fuller and eat less food overall. Of course, this can help with weight loss. 

Ketogenic diet for improved health

Some studies show other health benefits of the ketogenic diet.

As you can imagine, having very low levels of carbs can help reduce blood sugar and insulin issues.

One study showed improved blood triglycerides (fat) and cholesterol numbers. Others show lower blood sugar levels, and even up to 75% improvement in insulin sensitivity.

Several studies show reduced seizures in children who follow a ketogenic diet.

Changing your metabolism has widespread health effects. And this can be beneficial for some people.

How to do the ketogenic diet

Not everyone should go on a ketogenic diet. Make sure you speak with a trained healthcare practitioner before you try it. It can have side effects, including the infamous “keto flu.”

The ketogenic diet involves getting 60-75% of your calories from fat, 20-35% from protein, and just 5% from carbs. Many people find it quite restrictive and are unable to stay on it for a long time.

The foods to focus on for a ketogenic diet are meat, fatty fish, eggs, nuts, seeds, healthy oils, avocados, and low-carb vegetables (cucumber, celery, peppers, zucchini, leafy greens, etc.).

The main thing to avoid are foods that are high in carbs. These include sugary foods, desserts, processed foods, and alcohol.  It also includes certain healthful foods like grains, fruit, legumes and starchy vegetables.

Because of the limits on fruit and starchy vegetables, many people on the ketogenic diet need to take supplements. This is because, in addition to their sugar and starch, fruits and starchy veggies are a great source of vitamins, minerals, and phytonutrients. So, if you're cutting those foods out, you still need to give your body those nutrients. And often, it means needing supplements.

Conclusion

The ketogenic diet is very popular these days. It can be helpful for weight loss, and other health conditions.

It’s not for everyone, so make sure you check with a knowledgeable practitioner before you begin.

Recipe: 3-Ingredient Keto Chocolate Pudding

Ingredients:

• 1 can full fat coconut milk
• 2 ounces 100% dark chocolate, finely chopped
• ½ teaspoon vanilla stevia

Instructions:

1. In a vitamix puree coconut milk and chocolate until smooth

2. Blend in stevia

3. Divide mixture between six 5.5 ounce jars

4. Refrigerate for 24 hours

References:

http://www.precisionnutrition.com/ketogenic-diet

https://authoritynutrition.com/ketogenic-diet-101/

http://neurotrition.ca/blog/going-keto-what-science-saying-3-safe-ways-do-it

10 Best Foods For Beautiful Skin

When it comes to healthy skin, what you eat really matters. In addition to staying hydrated, using safe skincare products and wearing sunscreen, make sure you get plenty of these foods in your diet for glowing, healthy skin.

1. Sauerkraut

Probiotics do more than just heal your gut, they boost the production of ceramides (healthy fats in skin) and aid recovery from exposure to UV rays.

2. Blueberries

Among berries, these have some of the highest amounts of antioxidants, giving protection against free-radical damage from pollution and the sun. Keep a stash of frozen blueberries in your freezer so they're ready to go into a smoothie.

3. Walnuts

A high concentration of vitamin E (a powerful antioxidant) helps skin stay smooth and plump. Sprinkle chopped walnuts on lunchtime salads or your morning cereal.  See recipe for walnut vinaigrette below.

4. Honey

Natural sweeteners are much better for skin than refined sugar or artificial sweetners. The latter can also cause hormonal imbalances, leading to inflammation. Honey is an especially sweet choice because it's antibacterial and anti-inflammatory.

5. Kale

Simply put, the darker the green, the better. Kale is packed with vitamins (A, B, C and K) and beta carotene, which increases cell turnover, tightens and detoxifies. Make a kale salad, saute it with garlic or roast it to make kale chips.

6. Avocado

Omega-3 fatty acids reduce inflammation. They also help create a strong, protective skin barrier. Use avocado on toast or make a guacamole for a dip with crudité.

7. Citrus fruits

Anything with vitamin C is very beneficial to the skin It reduces dark spots, helps with collagen production and brightens overall skin tone.

8. Pumpkin

The enzymes smooth out imperfections to deliver a luminous and the seeds are a good source of zinc. Add canned pumpkin to a smoothie or oatmeal for an instant dose of this healthy food.

9. Cacao

Chocolate for your skin? Yes, really, as long as it's dark (70 percent cacao or higher). The polyphenols repair damaged skin and restore elasticity.

10. Green tea

It's loaded with antioxidants, which protect from free radicals that can damage the skin

Beauty Recipe:  Walnut Vinaigrette

Beauty Tip: Make a superfood salad with a base of green leafy veggies every day.  Add kale leaves, avocado, pumpkin seeds, blueberries  and a healthy drizzle of this walnut vinaigrette to "beautify" your salad!

Ingredients:

• 1⁄4 cup raisins
• 1⁄4 cup balsamic vinegar
• 1⁄2 cup water
• 1 teaspoon Dijon mustard (I like Grey Poupon)
• 1 garlic clove, chopped
• 1⁄4 teaspoon thyme
• 1⁄4 cup walnuts, chopped

Place all ingredients in a high speed blender or food processor.

Balsamic Roasted Beet Salad

Balsamic Roasted Beet Salad from Barefoot Contessa Foolproof

Ingredients

•     8 medium-size beets, tops removed and scrubbed
•     1/2 cup balsamic vinegar
•     1/2 cup good olive oil
•     2 teaspoons Dijon mustard, Grey Poupon
•     Kosher salt and freshly ground black pepper
•     4 ounces baby arugula
•     1/3 cup roasted, salted Marcona almonds, toasted
•     4 ounces soft goat cheese, crumbled

Directions

Preheat the oven to 400

Wrap the beets individually in aluminum foil and place them on a sheet pan. Roast them for 50 minutes to 1 hour. (A knife inserted in the middle indicates that they are tender.) Unwrap each beet and set aside for 10 minutes, until cool enough to handle. Peel the beets with a small, sharp knife over a piece of parchment paper to prevent staining your cutting board.

Meanwhile, whisk together the vinegar, olive oil, mustard, 2 teaspoons salt, and 1 teaspoon pepper and set aside. While the beets are still warm, cut each one into 4 to 6 wedges and place them in a large mixing bowl. Toss with half of the vinaigrette. Taste for seasonings, add salt and pepper if needed

Place the arugula in a separate bowl and lightly toss with vinaigrette. Put the arugula on a serving platter and then arrange the beets, almonds, and goat cheese on top. Serve warm or room temperature.

WHY I LOVE THIS:

You can't beet (ha ha!) The Barefoot Contessa when it comes to creating meals with simplicity and elegance.  This is a really easy way to cook beets, since you don’t even have to peel them first. (The skins will come off very easily after they’re roasted, I promise.)  The beets in this salad are packed with vitamins, minerals, and powerful antioxidants called betalains.

High Energy Breakfast Smoothie

This is the easiest smoothie to make on busy mornings! It takes only a few minutes to throw all the ingredients in the blender, and if I you are really rushed you can just take it with you on the go.

The banana and oats and make it super energizing, while the berries give it a beautiful color and a sweet flavor, and the spinach gives you a good dose of nutrient rich greens! I also add a hemp seeds for a protein boost and chia seeds for omega 3 fatty acids.

Serves 1

• 1 banana

• 1 handful of fresh spinach

• 1 handful of frozen berries

• 1 cup of almond milk

• 3 tablespoons of oats

• 2 tablespoon of hemp seeds

• 1 tablespoon of chia seeds

• Optional: 2 medjool dates

Simply peel the banana and pit the dates, then pour everything into your blender and blend until smooth!

Chocolate Energy Bites

Made with only 4 ingredients, these Chocolate Energy Bites are a delicious treat! 

They are everything I love in a recipe:

• Vegan

• Gluten-Free

• Refined sugar free

• Easy to make

• Totally delicious

Ingredients

• 1/2 cup hazelnuts

• 6 Medjool dates pitted

• 2 tbsp raw cacao powder

• 4 tbsp shredded coconut

Instructions

In a food processor or blender, add hazelnuts. Pulse or process until coarsely ground.

Add pitted dates, raw cacao powder and 1 tbsp of shredded coconut. Pulse or process until thoroughly mixed. The mixture should have a dough-like consistency.

To make the energy balls, use 1 tbsp to scoop out the mixture. Using the palms of your hands, roll into balls.

Roll the balls in the remaining shredded coconut.

Peaches and Cream Overnight Oats

Peaches and Cream Overnight Oats make an easy and delicious breakfast! Made with oats, peaches, nut milk and coconut yogurt, this is a perfect vegan breakfast that you can make ahead for busy mornings.

Ingredients:

• 1 cup Oats (quick or traditional)

• 1 tsp Cinnamon

• 1/4 cup Chia Seeds

• 2 cups Unsweetened Coconut Yogurt

• 2 cups Unsweetened Almond Milk

• 2 tsps Vanilla Extract

• 2 tbsps Maple Syrup

• 2 Peach (medium, diced)

Directions:

In a large bowl, combine the oats, cinnamon, and chia seeds. Stir to combine.

Add the coconut yogurt, almond milk, vanilla extract and maple syrup. Stir well and let stand to thicken, about 20 minutes.

Divide between jars or containers and top with fresh peaches. Refrigerate overnight, or for a few hours.  Enjoy!

How Can I Get Enough Vitamin D

How Can I Get Enough Vitamin D?

When we think of "vitamins," we know they're super-important for health. 

But vitamin D is special.

It's difficult to get enough vitamin D; vitamin D is, therefore, a very common deficiency.

So, let's talk about how much of this critical fat-soluble vitamin we need, and how you can get enough. The three ways to vitamin D are exposure to the sun, consuming vitamin D containing food, and through supplements.

Why is vitamin D important, and how much do we need?

Vitamin D helps us absorb calcium from our food and acts like a hormone to help us build strong bones. Vitamin D can also help with immune function, cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder.

Not getting enough vitamin D can lead to bone diseases like osteomalacia. Inadequate vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. The "official" minimum amount of vitamin D to strive for each day is merely 400-600 IU. Many experts think that this is not nearly enough for optimal health.

To ensure you get adequate amounts of vitamin D, you can implement any combination of the three vitamin D sources mentioned above on a weekly basis.

How can I get enough vitamin D from the sun?

Your skin makes vitamin D when it's exposed to the sun; that's why it's referred to as the "sunshine vitamin."How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing, all affect the amount of vitamin D your skin can produce from the sun. One standard recommendation is to get about 20 minutes of sun exposure between 10:00 a.m. - 3:00 p.m. to the face, arms, legs, or back. This should be done without sunscreen, at least twice a week.Of course, we should always avoid sunburns and of course in some locations (and seasons of the year) it's not easy to get sun exposure.  So, how can we get enough vitamin D in other ways?

How can I get enough vitamin D from food?

Vitamin D is naturally found in fatty fish, liver, and egg yolks. Some mushrooms make vitamin D when they're exposed to the sun.

Some foods are "fortified" (which means vitamin D has been added) with vitamin D. These include milk, some orange juices, breakfast cereals, and yogurt. It will say on the label how much vitamin D has been added per serving.

Because vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some fat (healthy fat, of course).Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D each day; this is why vitamin D supplements are quite popular.

How can I get enough vitamin D from supplements?

Taking a supplement or take some cod liver oil (which also contains vitamin A) is an easy way to ensure that you get the minimum amount of vitamin D, plus a bit extra.

But before you take vitamin D containing supplements, make sure you check that it won't interact with other supplements or medications you may be taking. Always read labels, and ask a healthcare professional for advice.

Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.

The maximum amount recommended (for the general population) is 4,000 IU/day. Too much vitamin D can raise your blood levels of calcium (to an unsafe level), and this can affect your heart and kidneys, but overdosing is rare.

The best thing, if you're concerned, is to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin in supplement form is right for you. You may need to take a higher dose for a short period of time to get your levels up to a healthy range. 

You can order my favorite supplement here:  VITAMIN D3
 

Conclusion:

Vitamin D is an essential fat-soluble vitamin which; many people have a hard time maintaining adequate levels of vitamin D.  There are three ways to get enough vitamin D: sun exposure, through certain foods, and in supplements.

I've given you some ideas how you can get the minimum 400-600 IU or vitamin D daily.

If you're concerned, it's best to request a blood test that tests your vitamin D levels to be sure what's right for you. Always take supplements as directed.

Recipe: Super-Simple Grilled Salmon

Serves 4

• 4 wild salmon fillets

• 1 bunch asparagus

• 1/4 tsp sea salt

• 1/4 black pepper

• 1/4 tsp dried parsley

• 1/4 tsp. dried dill

• 4 tbsp olive oil

Preheat the oven to 400. Place parchment paper on a baking sheet and place fish on top, skin-side down. Surround with a single layer of asparagus.

Sprinkle the fish and asparagus with sea salt, pepper, parsley, and dill. Drizzle with olive oil.

Bake for 20-30 minutes until fish flakes easily with a fork.

Serve & enjoy!

Tip: Serve with a side of rice or quinoa.