Exercise....

Posted on November 05
Exercise favorably alters the hedonic (pleasant sensation) response to food to reduce cravings, and can be a helpful adjunct to other strategies in treating food addiction, binge eating and overeating.
 
So.... I severely broke my second toe. My first thought was, how am I going to move my body and get my daily exercise? I typically move for 90 to 120 minutes per day (gym in the morning and long walks in the evening).
 
Besides the pain (LOL), the first thing I noticed was my desire for more food, especially carbohydrates. Craving carbs when in pain, stressed and immobile is a very real thing.
 
So, I am doing what I can by biking for 10 miles per day and still lifting weights. It is a good reminder that exercise or any movement can help with appetite control and weight management.
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The Nutrition Guide to Reducing Risk of Alzheimer’s Disease

Posted on November 01
Picture yourself parking your car at the grocery store. You go in, finish your usual shopping routine, pay for your groceries, and exit the store. Once you walk out with all these bags of groceries, you realize you've forgotten where you parked your car! This type of situation can be laughable, and, honestly, it happens to the best of us. Forgetfulness may even become more common as we age. Unfortunately, once this type of amnesia turns into forgetting how you even got to the grocery store, our brains may have already begun an evident cognitive decline known as Alzheimer's disease.
 
In honor of Alzheimer's Awareness Month, this issue is dedicated to nutrition and lifestyle interventions to fight Alzheimer's disease.
 
The Nutrition Guide to Reducing Risk of Alzheimer's Disease
 
Embrace the Mediterranean Diet. Much of the research conducted about Alzheimer's Disease and prevention points to an anti-inflammatory diet or the Mediterranean Diet. The basic principles of the Mediterranean diet include:
 
Eat more vegetables, fruits, nuts, seeds, legumes, herbs, spices, fish, seafood, and extra virgin olive oil.
Eat poultry, eggs, and plain yogurt (if tolerated)
Eat grass-fed red meat.
Avoid sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods.
 
Boost Intake of B Vitamins: As one grows older, B vitamins, including vitamins B6, B12, and folate become essential for brain health and cognitive function. The B vitamins play a vital role in boosting neurotransmitters' production that delivers messages between the brain and body. And since B vitamins are water-soluble, the body cannot store them up for when needed. Without consistent intake of these nutrients, the body is at risk for memory loss and neurodegenerative diseases such as Alzheimer's. Food sources of the B vitamins include tuna, beef, salmon, fortified cereals, beans, and leafy greens.
 
Drink spring or filtered water. Tap water may contain aluminum, a neurotoxin, and can significantly increase the risk for Alzheimer's disease when consumed in large amounts. While brain damage from aluminum toxicity requires a significant amount of aluminum consumption, limiting tap water consumption is an easy step for most people to take.
 
Get Nutty! Including various nuts and seeds in your diet will help increase brain-boosting vitamins and minerals, including vitamins E, B6, niacin, folate, magnesium, zinc, iron, calcium, copper, selenium, phosphorus, and potassium.
 
Explore Adding Supplements. While the general recommendation is to get nutrition from food, some nutrients could add extra brain-protecting benefits and can be explored with your health provider. A few brain-boosting supplements linked to preventing Alzhhemiers include omega-3-fatty acids, iron, vitamin A, vitamin E, selenium, B vitamins, zinc, choline, apple pectin, probiotics, calcium, and magnesium.
 
Daily Habits to Keep Alzheimer's at Bay
 
Play Brain Games! Do a puzzle, crossword, or read a book to challenge those cognitive muscles and keep the brain active. Much research has shown that simple yet challenging tasks help reduce stress, anxiety and prevent brain function decline.
 
Don't Smoke. If you smoke, quit. Smoking more than doubles the risk of developing dementia and Alzheimer's disease.
 
Stay Active. Participate in moderate or intense physical activity such as biking, walking, swimming, or dancing regularly.
 
Brush (and floss) your teeth: Higher than average mercury concentrations have been found in the brains of Alzheimer's patients. The most common exposure to mercury is a dental amalgam (fillings). Not only has recent research shown that brushing your teeth prevents bacterial buildup, it also prevents cavities which can cause long-term cognitive damage.
 
 
Salmon with Roasted Red Pepper Quinoa Salad
 
Ingredients:
2 tablespoons extra-virgin olive oil, divided
1.25 pounds skin-on salmon
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
2 tablespoons red-wine vinegar
1 clove garlic, grated
2 cups mixed salad greens
½ cup chopped tomatoes
1 cup chopped roasted red bell peppers (from a 12-ounce jar), rinsed
2 cups cooked quinoa
1 tablespoon sesame seeds (optional)
 
Directions
Heat 1 tablespoon of oil in a large nonstick or cast-iron skillet over medium-high heat. Pat salmon dry and sprinkle the flesh with 1/4 teaspoon each salt and pepper. Add to the pan, skin-side up, and cook until lightly browned 3 to 4 minutes. Turn and cook until it's cooked through and flakes easily with a fork, 1 to 2 minutes more. Transfer to a plate.
Meanwhile, whisk the remaining oil, 1/4 teaspoon each salt and pepper, vinegar, and garlic in a medium bowl. Combine salad greens, tomatoes, and peppers; toss with dressing.
Divide salad onto four plates, top with ½ cup cooked quinoa and 4 oz salmon.
 
Tip: If you are looking to lower your carb intake, sub cauliflower rice for the quinoa.
 
Be Inspired
"Peace of mind is the basis of a healthy body and a healthy mind; so peace of mind, a calm mind, is very, very important."
- Dalai Lama
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Homemade Egg Wrap

Posted on October 25
Ingredients:
1 cup spinach, 1 egg, salt, 1 tsp chill flakes, 1 tsp oregano, ¼ tsp black pepper powder, 2 button mushrooms, ¼ cup bell pepper, 1 tomato and 6-8 basil leaves.
 
Directions:
Blend spinach, egg, chili flakes, oregano and black pepper to a pouring consistency.
Heat a pan, add oil and sauté mushrooms, bell pepper, tomato and basil leaves along with salt and black pepper to taste. Remove when done.
In the same pan make the wrap using the spinach batter. Then add the sautéed veggies and fold in the desired shape and enjoy!
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Engage Your Microbiome

Posted on October 14
 
An eating plan consisting of a variety of whole, plant-based foods supports the gut microbiome in producing a diverse population of bacteria and other microorganisms needed for overall health.
 
Diet can influence inflammation, which can influence microbiome bacteria. A systemic relationship exists between the microbiome and the body as a whole, affecting illness or health, as well as how the gut interacts with the brain. (Think brain fog, anxiety, depression, OCD, ADD and memory issues)
 
A healthy approach to eating that includes fruits, vegetables and teas can increase the diversity of gut microbiota.
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Pumpkin Pie Pudding

Posted on October 11
Ingredients:
 
¾ cup canned coconut cream (this can by found by the canned coconut milk)
1 cup canned 100% pumpkin puree
1 tablespoon pure maple syrup (Stevia, Truvia or Monk Fruit)
½ teaspoon ground cinnamon
Pinch ground ginger
Pinch nutmeg
Pinch salt
Roasted salted pecans, for garnish (optional, but highly recommended)
 
Instructions:
 
Place coconut cream and pumpkin puree in a mixing bowl and whip with an electric mixer until fluffy.
 
Add sweetener, cinnamon, ginger, nutmeg and salt and whip again until smooth.
 
Scoop the pudding into serving dishes and place in the fridge until ready to serve. Garnish with desired toppings.
 
Serves 2
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Dehydration

Posted on September 28
• Your body contains about 11 gallons of water: Your blood is 85 percent water; your muscles 80 percent; your brain 75 percent and your bones are 25 percent water, which illustrates the importance water plays in your health
• Drinking 16 ounces of water can raise your metabolic rate by as much as 30 percent; a 2 percent level of dehydration has been shown to cause a 10 percent decrease in athletic performance
• When dehydrated, your brain shrinks in volume. This shrinking is what causes a dehydration headache. Even mild or temporary dehydration can alter your brain function and impact your mood
• Dehydration-induced effects such as sleepiness, fatigue, moodiness and confusion are easily reversed within 20 minutes of drinking some water.
 
Cold water absorbs 20 percent faster than tepid water, so to increase the speed of recuperation, drink chilled water.
 
Symptoms of Dehydration
 
Fatigue and/or dizziness
Headache
Foggy thinking and poor concentration
Chills
Muscle cramps
Back or joint ache
Dry or sticky mouth
Constipation
Infrequent urination; dark, concentrated urine or low urine output
Mood swings; increased tension or anxiety
Sugar cravings
 
(64-120 ounces of water per day depending on foods eaten, activity and climate)
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Omega-3 for Migraines

Posted on September 21
If just the thought of what to make for dinner tonight gives you a piercing headache, perhaps you should consider searing up some salmon to get some omega-3 for migraines.
 
A study in BMJ looked at adults who frequently suffer from migraines. Participants who followed a diet high in omega-3 fatty acids sourced from fatty fish, like salmon and sardines, for 16 weeks experienced a shorter duration of headaches per day and fewer instances of headaches per month. This was compared with those who followed a control diet with normal levels of omega-3 and omega-6 fatty acids. Especially good was a diet with high omega-3s and low omega-6 fatty acids from vegetable oils and seeds.
 
In addition to the benefits of omega-3 for migraines, the findings also revealed that those who followed the intervention diets experienced less severe headaches, compared with those on the control diet, which mimicked typical U.S. intakes of these fats. Improving the dietary ratio of omega-3s to omega-6s may tamp down pain-inducing inflammation in the brain and offer relief to the millions of migraine sufferers in America.
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Weight Loss With Out Dieting

Posted on September 14
1. Eat Mostly Whole Foods: eat mostly food that does not have an ingredient list.
2. Drink Plenty of Water: 64 oz to 90 oz depending on size and food intake.
3. Exercise: move 5 hours per week and divide that between cardio and resistance work.
4. Sleep and Control Stress: sleep between 7 and 9 hours depending on your stress.
5. Eliminate Foods You Are Sensitive To: inflammation promotes weight gain.
6. Supplement As Needed: B complex, MG+, Probiotics, krill oil, collagen powder, etc..
7. Do Some Fasting: eating constantly does not allow your body to burn fat.
8. Correct Hormone Imbalances: check for thyroid, cortisol or hormone balance.
 
*Remember three things can stimulate your metabolism: food (eating enough is very important), exercise (especially weights) and stimulants (think green tea).
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Spiralized Zucchini Noodles with Tomatoes and Pesto

Posted on September 12
Ingredients
 
For the Pesto:
1 cup packed fresh basil
1 clove garlic
1/4 cup fresh grated Parmesan cheese
kosher salt & pepper to taste
3 tbsp extra virgin olive oil
 
For the zoodles:
4 small zucchinis
1 cup heirloom grape or cherry tomatoes, halved
kosher salt and black pepper to taste
 
Instructions
 
In a food processor pulse basil, garlic, Parmesan cheese, salt and pepper until smooth.
Slowly add the olive oil while pulsing. Set aside.
Spiralize the zucchini, cut it into smaller strands if they are too long and place them in a work bowl.
Toss with the pesto and tomatoes and season with salt and pepper as needed.
If you like leftovers, add some chicken sausage or meatballs, heat and serve.
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Anti-Inflammatory Shake

Posted on September 09
8 oz of unsweetened flaxseed milk
2 TBSP of cocoa powder
1 scoop of chocolate protein powder (with Stevia)
½ cup of dark frozen cherries
 
(You can use frozen fruit or add ice according to desired thickness.)
 
Flax, raw cocoa and cherries are high in ORAC value. An ORAC value is the antioxidant value, also known as oxygen radical absorbance capacity.
A minimal intake of ORAC units is 5000 units per day.
 
Dark chocolate has an ORAC value of 20,816
Flaxseed has an ORAC value of 19,600
Dark cherries have an ORAC value of 1,500
 
Also….. flax is high in omega-3 fatty acids, cherries contain anthocyanin and cocoa contains flavanols, all of which help fight inflammation naturally.
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