One of the major bonuses of being in a Wholistic Nutrition program is having other students and teachers cook for you. We have shared some seriously tasty meals in the year we have been in school. In one of our beginning classes, the Wellspring teachers brought a snack bar that has become a stable in our house. This bar is something I can cook up in a short amount of time and know the boys are getting some good, healthy nutrition in a grab and go package. These bars do not hang around very long in our house.
As you can see, these are an amazingly dense bar, packed with nutty nutrition. These bars offer a high amount of protein in a small package. Quinoa is a gluten free seed which is an excellent source of vegetarian protein. It contains eight essential amino acids our body needs to thrive. One cup has 5 grams of fiber and is an excellent source of manganese, potassium, copper, B6, phosphorous and thiamine.
Almonds have been recommended for years as a quick source of healthy protein. They contain two essential brain nutrients, the amino acid, l-carnitine and riboflavin. Both nutrients have been shown to increase brain activity. Almonds help raise the HDL cholesterol, “good” cholesterol, and lower the LDL (bad cholesterol) in the body. They also contain high levels of phosphorous with helps build strong bones and teeth.
Depending on the other nuts or seeds you choose to use in this recipe, you can create a nutritional powerhouse for your own family based on the flavors and textures they enjoy.
One of the very fun but nerve-wrecking requirements of my Wholistic Nutrition program is to provide part of a meal for the whole class twice during our program. Four or five students sign up and then work together to come up with a seasonally appropriate, energetically correct and allergen friendly meal. Each person is responsible for bringing one part of the meal. The month of March was one of my times to cook.
I have a lot of anxiety around cooking for this group of people because everyone is in the program because they love food and there are many amazing cooks, some of whom have worked in the food industry before. Even though I love providing food for people, I always worry my meager kitchen skills are not up to the task!
Beautiful leeks ready for chopping!
Leeks all chopped.
For our March menu, I volunteered to make an amazing Cream of Asparagus soup from the magazine Natural Health. I have made this recipe
Asparagus, mushrooms and leeks cooking in broth.
before to rave reviews so I felt fairly confident it would be enjoyed. Also, the grocery stores are loaded with fresh asparagus and I love to take advantage of seasonal produce!
This recipe is extremely quick and yummy! Read on to see all the amazing benefits of eating this whole foods, vegan soup.
Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. Asparagus is an excellent source of glutathione, a detoxifying anti-oxidant that helps protect the liver and helps break down carcinogens and other harmful compounds like free radicals. With its anti-inflammatory and antioxidant properties, asparagus is a robust fighter against bladder, breast, colon, lung, prostate, ovarian and other cancers. Inulin, a carbohydrate in asparagus, encourages the growth of Bifidobacteria and Lactobacilli, two bacteria that boost nutrient absorption, lower the risk of allergy and colon cancer, and help prevent unfriendly bacteria from taking hold in our intestinal tract. Furthermore, one cup of asparagus contains over 11% of the RDA of dietary fiber and almost 10% of the RDA of protein.
Leeks are a potent source of vitamin A, vitamin C, vitamin B6, folate, iron and manganese and vitamin K. Consume leeks as a source of lutein and zeaxanthin. These compounds contribute to healthy eyesight. They protect your eye tissues from oxidative damage — harmful oxidation of your DNA and cell membranes — by filtering out harmful light rays as they enter your eye.
Crimini mushrooms are also a good source of B vitamins (vitamin B1, vitamin B2, B3 and B5), pantothenic acid and niacin. Cremini mushrooms also contain the amino acid tryptophan, the anti-oxidant L-ergothioneine and CLA (conjugated-linoleic acid) which helps to ward off the growth of breast cancer cells. Crimini mushrooms are an excellent source of selenium, which helps to fight cancer. Other minerals in crimini mushrooms are copper, potassium, phosphorus and zinc. Potassium is the mineral best known for bringing down your blood pressure and reducing your risk of stroke.
Cashews are an excellent source of monounsaturated fats and copper as well as magnesium and phosphorus. Seventy-five percent of the monounsaturated fats in cashews are in the form of oleic acid, the same fat found in olive oil. These fats promote heart health. Copper is an essential nutrient found in high doses in cashews and is necessary in iron utilization, elimination of free radicals and the development of bone and connective tissues. Magnesium in cashews is good for bone structure and health. It helps to balance calcium usage and regulates muscle and nerve tissue.
Who would have guessed that all these health benefits could be packed into a simple bowl of soup? So eat up and enjoy!!
Before enrolling in the Wholistic Nutrition Program at the Wellspring School for Healing Arts, I took an Intro to Wholistic Nutrition class at the school. I knew nutrition was a topic for which I had a deep passion but this class really cemented for me that I wanted to pursue a career in supporting and guiding people in their quest for better health through nutrition. It was while taking this class that I made the final decision to enroll in the Wholistic Nutrition program.
In our first class, we were given realms of handouts with information about health and nutrition. While it was all very informative and interesting, there was one handout which had the most profound impact on my day to day interactions with food. This handout gives everyone a down and dirty primer on ways to increase digestion and get the most out of the foods consumed. Take a look at the Terrific Twelve handout down below.
The Terrific Twelve
1. Eat breakfast or nutrient dense food in the morning when your body can assimilate the most
from food.
2. Don’t wait until you are starving to eat. If you wait till you are hungry to eat, your blood sugar
has already dropped and you will be more likely to crave sugar and/or refined carbohydrates.
3. Avoid eating while angry, under stress, or with people you don’t like. Your food will not
digest properly if you are angry or upset. Enjoying your food and being content when you eat
allows your bodies to literally accept the food more effectively into our systems.
4. Eat slowly and thoroughly. Chew your food well! Carbohydrate digestion begins in the
mouth with the enzyme salivary amylase or ptyalin. Challenge yourself to make a habit of
chewing your food until it is all of one consistency.
5. Practice eating mindfully. Sit down, turn off the T.V, put down your book and avoid
unpleasant conversation.
6. Toss the microwave! Studies indicate the damage or negative effect that microwaving can
have on our bodies. From a Traditional Chinese Medcine perspective microwaving renders the food energetically dead.
7. Refrain from drinking with your meals. Drinking with meals will dilute the enzymes and acids
necessary for proper food digestion. Drink 20 minutes before or after your meal. However, a cup of warm
tea or glass of wine may actually enhance digestion.
8. Eat a variety, Eat Simply. This is not a contradiction. Eat lots of different varieties of food
over a day or week, but make you meals simple and avoid complex combinations of foods
within the meal itself.
9. Eat until you are satiated, not until you’re full.
10. When possible eat an early dinner, preferably by 7 pm. Your body is less capable of digesting heavy or
complex meals at night.
11. Don’t chill the Spleen. The digestive process needs warmth. Too much raw, cold, frozen
foods or iced drinks will dampen the digestive fire.
12. Give thanks for your food and thank yourself for eating consciously. Prepare food with love
and consciousness.
I love these tips and try to incorporate most of them into my everyday diet. I would like to be able to say I follow 100% of these tips, 100% of the time. Unfortunately, I don’t! I still have a microwave! (Although, I use it very rarely.) I cannot give up reading the morning paper when I eat breakfast! And I am not always good at stopping eating before I reach the full point! I have made progress and I always try to keep in mind the 80-20 rule I learned in my Intro to Wholistic Nutrition class. Eat to nourish your body 80% of the time and the other 20% can be for pure enjoyment. I know I am not perfect in my eating habits but I also know the changes I have made have gone a long way in improving my health. What healthy changes have you recently made?
Fermented foods are a hot topic in the health and nutrition world these days. It seems like every time I pick up a magazine with an article about diet, one of the recommendations is to eat more fermented foods. But what are fermented foods and why should I be eating them?
Food fermentation is an ancient process in which food is exposed to bacteria and yeast for preservation and flavor enhancement.
“It is a process whereby microbes turn the stuff of one generation of plants and animals into food for the next generation of plants and animals (Cox, 1).” Beneficial microorganisms eat the natural carbohydrates, producing alcohol and carbon dioxide. Fermentation is generally considered a positive occurrence and in the days before refrigeration, fermentation was used to preserve food. The science of fermentation is called zymurgy.
Fermented foods are rich in enzymes the body needs to breakdown food. These enzymes make it easier for the body to digest food. Because fermented foods are already partially broken down, it is easier for the body to extract all the vitamins and minerals from the ferment. Fermentation decreases the anti-nutrients in grains and breaks down lactose in dairy products, increasing their digestibility. They are also high in B vitamins and full of probiotics. Fermented vegetables show an increase in vitamin A and C. Fermented foods are powerful chelators, drawing toxins and metals from the body. Fermentation also increases the time before food spoils.
Consuming fermented food helps colonize your gut with good bacteria. These bacteria aid your digestion and keep your “bad” bacteria under control. Science is beginning to believe that around 80-90% of our immunity comes from our gut so anything we can do to make it healthy is a plus.
Recommendations for how many fermented foods to consume a day vary. A general rule of thumb, suggests starting with about ¼-1/2 cup of fermented foods daily and then gradually increasing your consumption to include ferments with each meal. A gradually increase in fermented foods is advised to allow the body to adjust to the new microorganisms, enzymes and probiotics being introduced to your system. Using different types of fermented food throughout the day insures that you are exposed to a variety of probiotics, microorganisms and beneficial enzymes.
Photo by Kevin Shine
So what are some good sources of fermented foods? One of the most familiar is yogurt but many other choices exist. Kombucha, a fermented tea, water kefir and jun are all beverages filled with probiotics. They are lightly carbonated and can be flavored with just about any flavor you can image. Fermented vegetables like cabbage, squash and fennel are also yummy. Tempeh and miso are two examples that have been enjoyed in Asian cultures for thousands of years. And of course, let’s not forget chocolate and red wine- two of my most favorite fermented foods.
Just like when you take a flight to some exotic land and the flight attendant suggests that “In the unlikely event of a loss of cabin pressure, please be sure to secure your oxygen mask before securing the ones of those around you. ” a new mom needs to nourish herself in order to have the energy to nourish anyone else. Pregnancy, birth and round the clock nursing are a recipe for feeling worn out and low on energy. It is not uncommon for new moms to feel stressed out, exhausted and worried about caring for the new “bundle of joy” in their life. The good news is with a few simple steps to nourish yourself, you should begin to feel more energy to enjoy this time of your life and to care for yourself and the others that depend on you.
Eat Breakfast: Most have heard the saying that “Breakfast is the most important meal of the day.” Research has shown many times that those who eat breakfast have more strength and endurance in physical activity, better concentration in the classroom or at work, tend to eat a more nutritionally complete diet, and have lower cholesterol levels and lower body weight than non – breakfast eaters (Zelman, n.d.). All of these benefits translate into a more healthy, alert and energized mom!
However, what you eat for breakfast is just as important as eating breakfast. People who consume a lean protein with their breakfast report feeling full longer than those who have a breakfast of refined carbohydrates. Choosing breakfasts of organic eggs with whole grain toast and fruit or a fruit smoothie made with a protein rich organic whole milk Greek yogurt will get your day off to a much better start than grabbing a bagel or refined carbohydrate breakfast cereal.
A breakfast high in refined carbs will spike your blood sugar level, triggering your body to release insulin. Once the insulin is released, glucose is removed from the blood which sends blood sugar crashing. Once blood sugar crashes it becomes difficult to concentrate, induces lethargy, and can cause you to feel sick to your stomach- all states that make it difficult to keep up with the demanding job of being a mom. If you stay on this blood sugar roller coaster indefinitely, it can lead to long term complications like type II diabetes.
Eat a Varied Real Foods Diet: Eating a real foods diet means eating foods that come to you in their unprocessed form. They are not in a package. Don’t have a label. Don’t contain ingredients which you can’t pronounce. This means consuming as many organic fruits, vegetables, beans, legumes, nuts and seeds and organic pasture raised meats and dairy as you need to nourish your body. Of course, sometimes some of these real foods come in a package or carton but if a food contains ingredients which you can’t pronounce or have never heard of, it is probably a food to put back on the supermarket shelf. Try to consume as many different types of these reals foods as you can. Eating food in a rainbow of colors throughout the day gives you a better chance to get the vitamins and minerals you need to nourish yourself and your baby.
A Warm Meal:Try to eat at least one warm meal a day. Cooking food helps break down its cellular walls, making it easier to digest. By jump starting digestion, our body has to do less work to get all the valuable vitamins and minerals that come with a whole food diet. Also, many perceive warm meals as “comfort food”, bringing joy and relaxation to a meal. When a person eats in a relaxed state, it is easier for the body to digest food and assimilate its nutrients. As a mom, you excel at bringing comfort and relaxation to the little ones in your life- you deserve to enjoy the comfort a warm meal can bring to you!
Eat Protein:Protein is one of three essential macro nutrients which every body needs to survive. Protein is the building block of every cell in your body. Your body uses it to build and repair muscles, it makes enzymes, hormones and other body chemicals and it is a building block of hair, nails, bones, muscles, skin and blood. When you eat protein, your body breaks it down into amino acids. Your body then uses these amino acids to recreate protein for all the uses listed above. There are between 20-22 amino acids necessary for healthy functioning. Most of these amino acids can be made by your body. However, nine of them, termed “essential amino acids”, cannot be produced by the body and must be obtained from food. Our body cannot store amino acids so they must be obtained every day (Erdmann, 1987).
One of these very important essential amino acids is tryptophan. Your body uses tryptophan to make the neurotransmitter, serotonin. Serotonin, the feel good neurotransmitter, is important for healthy sleep and a stable mood. When our levels of serotonin go down, our mood becomes more gloomy and our desire for carbs and sugars increases (Erdmann, 1987). Tryptophan can be found in cheese, chicken, turkey, eggs, fish, milk, asparagus, peanuts, pumpkin seeds, sesame seeds, soy and tofu.
Eat Fat:Since the Eighties low fat diet craze, most people are extremely afraid to eat fat. Unfortunately, this fear has led some people to avoid consuming fats to the detriment of their health. Recent research suggests that fats are imperative for optimal functioning of our bodies. They are needed for vitamin absorption, immune system functioning, brain health and blood sugar regulation. They are the building material for cell walls, nerves, hormones and many other important chemicals in the body (Jacobsen, 2004). Our brain is made of over 60% fat.
Unfortunately, most people are not eating enough of the right kinds of natural fats like butter, olive oil, avocado, coconut oil and flax seed oil. Instead, they are consuming entirely too much of the wrong fat, trans fats, like those found in processed foods, fried foods, cookies, cakes and margarine. Trans fats have been shown to increase your LDL levels (the “bad” cholesterol) and lead to heart disease (Willcox, Willcox and Suzuki, 2001).
However, not all fat is bad. You and your baby need two essential fatty acids (EFAs), fats your body cannot produce, to function optimally. These two types of EFAs are alpha-linoleic acid, found in omega-3s and linoleic acid found in omega-6s. These need to be ingested in the right ratios. Optimally, a ratio of 1:1 is best but 4:1 Omega-6 to Omega-3 is a more realistic ratio. Unfortunately, most people eating a standard American diet have a ratio closer to 20-1. Research shows that getting enough omega-3’s can help with depression (Jacobsen, 39). Given that most women struggle with some level of “baby blues” after birth, be sure to add omega-3 to your diet as added insurance.
The more EFA’s a mother consumes, the more EFA’s that will present in her breast milk. Babies who consume milk higher in EFA’s may have lower incident of allergies, failure to thrive and colic. Also, since our brains are made of over 60% fat, why not provide our babies with as much healthy brain food as possible? Eating flax seed oil, walnuts, sesame seeds, spinach, salmon, fish oil, algae oil and albacore tuna will increase your omega-3 consumption.
*While fish is an excellent source of source of essential fatty acids, with recent concerns about nuclear contamination from Japan and longstanding concerns about the mercury levels of large carnivorous fish, some types of fish may not be the first choice for pregnant women to get their essential fatty acids . Consult your own health care professional for recommendations.
Stay hydrated: Water is absolutely essential for your body’s health. It takes toxins out of the body through urine and sweating, it moves water soluble vitamins to the cells and it helps with cell metabolism. It is estimated that up to fifty to sixty percent of our body is water. While nursing, mothers are advised to drink to thirst, usually about 8 cups of water a day. Don’t wait until you actually feel thirsty. Carry a water bottle and take frequent sips to stay hydrated. Water, juice, milk and herbal teas can all be good choices for hydration. However, coffee, sodas and alcohol should all be consumed in moderation to reduce mom and baby’s exposure to sugar, caffeine and the dehydrating effects of these substances. Use the color of your morning urine as a guide to your hydration level. You want your urine to be a light yellow, transparent color. Both drinking too much and not enough can cause problems with milk supply. Find the right balance for yourself.
Sources:
Erdmann, R., & Jones, M. (1987). The Amino Acid Revolution. Chicago, Il: Contemporary Books, Inc.
Morell, S. F., & Cowan, T. S. (2013). The Nourishing Traditions Book of Baby and Child Care. Washington, DC: New Trends Publishing.
Planck, N. (2009). Real Food For Mother and Baby, The Fertility Diet, Eating for Two and Baby’s First Foods. New York, NY: Bloomsbury USA.
Willcox, B. J., Willcox, D. C., & Suzuki, M. (2001). The Okinawa Program. New York, NY: Crown Publishing Group.
Jacobsen, H. (2004). Mother Food: Food and Herbs that Promote Milk Production and a Mother’s Health (First ed.). Rosalind Press.
Bartlett, E. (nd). Holistic Squid. Retrieved December 2013, from www.holisticsquid.com
Zelman, K. M. (nd). The Many Benefits of Breakfast. Retrieved December 2013, from WebMD website: www.webmd.com
