 Serves 1
¼ cup almonds, soaked overnight & rinsed ½ cup coconut milk ½ cup strong coffee, cold (or chai tea if you prefer) ½ banana, frozen 1 tsp vanilla extract Add all ingredients to a blender and blend on high until almonds are smooth. Add ice, if desired Serve & enjoy! Tip: By using soaked almonds, they tend to blend up smoother than hard and crunchy dry almonds do.
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 Do you soak or sprout your nuts, seeds, grains and legumes? Is it to help improve their digestibility? To help increase their nutrition? Perhaps, it’s to reduce phytic acid? Phytic acid is naturally present in most nuts, seeds, grains and legumes; it is the plant's storage form of the mineral phosphorus and is used as energy when the plant starts to grow. The highest levels of phytic acid are found in rice bran, wheat bran, wheat germ, almonds, and walnuts. Phytic acid and minerals Have you heard of phytic acid being referred to as an “anti-nutrient?” Phytic acid binds to the minerals iron, zinc, and calcium preventing them from being fully absorbed when eaten; this is why phytic acid is known as a "mineral reducer." FUN FACT: Phytic acid's effects only apply to mineral-containing foods in the current meal. Once digested, there is no mineral reduction on any future meals and there is no impact to the minerals your body has already absorbed. Phytic acid’s health benefits Phytic acid isn’t all bad - it has some health benefits too. It can act as an antioxidant. It can also help reduce your risk of kidney stones, heart disease, and even some cancers. Because it loves minerals (which are metals), phytic acid in your gut can also bind to any heavy metals (the metals we don't want too much of) that may have hitched a ride with your food. How to reduce phytic acid As you can see, phytic acid shouldn't be a huge concern, unless your main foods at most meals are nuts, seeds, grains, and legumes. Because many of these are nutritious foods, you probably don't want to cut all of them completely out of your diet. Considering both the good and bad properties of phytic acid, you may still want to reduce how much you consume. Maybe you want to increase your mineral intake. If so, here are two popular methods to naturally reduce phytic acid: ●Soaking - Place nuts, seeds, grains or legumes in a bowl, cover with water and leave overnight. Then drain the water and rinse before eating or preparing. ●Sprouting - After soaking, draining, and rinsing, place damp nuts, seeds, grains or legumes into a container that's exposed to the air (like a mason jar with a mesh lid). Every 8 hours or so, re-rinse them and drain the water. Continue doing this for a few days until you see sprouts peeking out. Why do soaking and sprouting help reduce phytic acid in certain foods? It is because being wet is a "sign" to leave their dormant (dry) state and start a new life. Enzymes activated during soaking and sprouting deactivate phytic acid to use its energy and stored minerals for the plant as it begins to grow. Conclusion Phytic acid has a bad rap as a mineral reducer. It's found in nuts, seeds, grains, and legumes. Yes, it most definitely prevents absorption of critical minerals like iron, zinc, and calcium, if they're in your gut at the same time. Phytic acid in food can become a health concern if you are deficient in these minerals, or if your diet is largely based on nuts, seeds, grains, and legumes. But, if you eat a varied diet, then phytic acid shouldn’t be as much of a concern. In fact, phytic acid does have some health benefits. If you want to reduce it in your food, you can soak or sprout your nuts, seeds, grains, and legumes.  Recipe (soaked almonds): Almond Vanilla Latte Smoothie
Serves 1 ¼ cup almonds, soaked overnight & rinsed ½ cup coconut milk ½ cup strong coffee, cold (or chai tea if you prefer) ½ banana, frozen 1 tsp vanilla extract Add all ingredients to a blender and blend on high until almonds are smooth. Add ice, if desired Serve & enjoy! Tip: By using soaked almonds, they tend to blend up smoother than hard and crunchy dry almonds do. References: https://authoritynutrition.com/phytic-acid-101/ http://www.precisionnutrition.com/all-about-phytates-phytic-acid https://authoritynutrition.com/how-to-reduce-antinutrients/  Serves 12
3 large eggs 5 mashed bananas ½ cup almond butter ¼ cup coconut oil 1 tsp vanilla ½ cup coconut flour 1 tbsp cinnamon 1 tsp baking powder 1 tsp baking soda pinch of sea salt Preheat oven to 350F. Line 12 muffin cups with liners. In a food processor or stand mixer, blend eggs, bananas, almond butter, coconut oil, and vanilla. In a large bowl mix coconut flour, cinnamon, baking powder, baking soda, and salt. Add blended wet ingredients to dry ingredients and stir until combined.Spoon batter into muffin tins, ¾ full. Bake for 15-18 minutes or until golden. Serve & enjoy! Tip: You can top muffins with walnuts before baking.  You may have heard of the "paleo" diet. It was the world's most popular diet in 2013. But what is it? Is it a fad? Is it right for you? Scientist and "Paleo Mom" Sarah Ballentyne, Ph.D. defines it as: “The Paleo diet is a nutrient-dense whole foods diet based on eating a variety of quality meat, seafood, eggs, vegetables, fruits, nuts, and seeds. It improves health by providing balanced and complete nutrition while avoiding most processed and refined foods and empty calories.” The name “paleo” is from the “paleolithic” time when earlier humans (thousands of years ago) were hunters and gatherers. It is thought to represent the era of nutrition before agriculture. What you can (and can’t) eat on the paleo diet Of course, being a "diet," paleo has food guidelines. The paleo diet was created to increase the amount of whole, unprocessed, nutrient-dense foods; while reducing the number of gut-disrupting, hormone-disrupting, and inflammatory foods. But this doesn't mean there are only a couple of foods to choose from! There is a pretty wide variety of food to choose from in the paleo diet. You can include fruits, vegetables, eggs, nuts, seeds, meat (including organ meats), seafood, healthy fats, fermented foods, herbs, and spices. The paleo diet excludes processed and refined foods (e.g. sugar, vegetable oils, artificial sweeteners, etc.), grains (e.g. wheat, oats, rice, etc.), dairy, and most legumes (e.g. beans, lentils, peanuts, etc.). The paleo diet can be thought of as more of a "template," rather than a strict set of rules. It’s a diet that seems to be easy to maintain, and with little to no negative side effects. There is no measuring or counting of calories or carbs. And there are plenty of delicious and nutritious foods to choose from. Many proponents of the paleo diet even encourage experimentation by adding in a few of the (healthy whole) foods on their list of exclusions. High-quality dairy, white rice, or potatoes may be added to less restrictive forms of the paleo diet. How does the Paleo diet affect health? Several clinical studies have been done to find out whether there are health benefits of eating this way. Some of the research has shown that the paleo diet can help with weight loss and belly fat. That alone may be reason enough to give it a try. Not to mention its effect on several modern-day chronic diseases. For example, it can improve risk factors for heart disease. It has also been shown to reduce inflammation, improve glucose tolerance, and even reduce symptoms of some autoimmune diseases. It’s also thought to be “gut-friendly” because it includes a lot of high-fiber foods (i.e. fruits, vegetables, nuts & seeds), fermented foods (which contain gut-friendly probiotics), as well as being full of nutritious natural foods. Who should consider a paleo diet? Some people recommend the paleo diet for those with food intolerances or autoimmune diseases. Those at high risk for heart disease or diabetes may also be good candidates to give the paleo diet a try. If you react to gluten or lactose, this diet removes them both by eliminating all grains and dairy. Even if you don't choose to go paleo, the elimination of added sugars, processed and refined foods can (should?) be a goal to move toward. Conclusion The paleo diet is based on what hunters and gatherers ate thousands of years ago. It is a whole-food based, nutrient-dense diet that focuses on fruits, vegetables, eggs, nuts, seeds, meat, seafood, and fermented foods. Science has shown that it can help some people to lose weight, reduce risks of heart disease, improve glucose tolerance, and reduce inflammation. At the very least, eliminating added sugars, processed, and refined foods are a great goal, even if you decide not to “go paleo.”  Recipe (Paleo): Banana Muffins
Serves 12 3 large eggs 5 mashed bananas ½ cup almond butter ¼ cup coconut oil 1 tsp vanilla ½ cup coconut flour 1 tbsp cinnamon 1 tsp baking powder 1 tsp baking soda pinch of sea salt Preheat oven to 350F. Line 12 muffin cups with liners. In a food processor or stand mixer, blend eggs, bananas, almond butter, coconut oil, and vanilla. In a large bowl mix coconut flour, cinnamon, baking powder, baking soda, and salt. Add blended wet ingredients to dry ingredients and stir until combined.Spoon batter into muffin tins, ¾ full. Bake for 15-18 minutes or until golden. Serve & enjoy! Tip: You can top muffins with walnuts before baking. References: https://authoritynutrition.com/paleo-diet-meal-plan-and-menu/ https://www.thepaleomom.com/start-here/paleo-diet/ https://authoritynutrition.com/5-studies-on-the-paleo-diet/  Serves 4
2 apples, chopped 1 tbsp coconut oil ½ tsp ground cinnamon ⅛ tsp sea salt ¼ tsp vanilla extract Place chopped apples into a small saucepan with 2 tbsp water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples will become slightly soft, and water will be absorbed. Add 1 tbsp coconut oil. Stir apples and oil together. Cook for another 5 minutes, stirring every minute or so. Add cinnamon, salt, and vanilla. Stir well. Cook for another few minutes, stirring until the apples reach your desired softness! Serve and enjoy! Tip: Keeping the peel on increases the fiber, which is even better for stabilizing your blood sugar.  Oh, the words "blood sugar." Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections? Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles. The thing is, it can fluctuate. A lot. This fluctuation is the natural balance between things that increase it; and things that decrease it. When you eat food with sugars or starches ("carbs"), then your digestive system absorbs sugar into your blood. When carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get it out of your bloodstream and into your muscle cells and other tissues for energy Why keep my blood sugar stable? Your body wants your blood sugar to be at an optimal level. It should be high enough, so you're not light-headed, fatigued, and irritable. It should be low enough that your body isn't scrambling to remove excess from the blood. When blood sugar is too low, this is referred to as "hypoglycemia." When blood sugar is too high, it is referred to as hyperglycemia. Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to "insulin resistance." Insulin resistance is when your cells are just so bored of the excess insulin that they start ignoring (resisting) it, and that keeps your blood sugar levels too high. Insulin resistance and chronic hyperglycemia can eventually lead to diabetes. So let’s look at how you can optimize your food and lifestyle to keep your blood sugar stable. Food for stable blood sugar The simplest thing to do to balance your blood sugar is to reduce the number of refined sugars and starches you eat. To do this, you can start by dumping sweet drinks and having smaller portions of dessert. Eating more fiber is helpful too. Fiber helps to slow down the amount of sugar absorbed from your meal; it reduces the "spike" in your blood sugar level. Fiber is found in plant-based foods (as long as they are eaten in their natural state, processing foods removed fiber). Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fiber intake. FUN FACT: Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below) Lifestyle for stable blood sugar Exercise also helps to improve your insulin sensitivity; this means that your cells don't ignore insulin's call to get excess sugar out of the blood. Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood. But you already knew that exercise is healthy, didn't you? Would you believe that stress affects your blood sugar levels? Yup! Stress hormones increase your blood sugar levels. If you think about the "fight or flight" stress response, what fuel do your brain and muscles need to "fight" or "flee"? Sugar! When you are stressed signals are sent to release stored forms of sugar back into the bloodstream, increasing blood sugar levels. So, try to reduce the stress you're under and manage it more effectively. Simple tips are meditation, deep breathing, or gentle movement. Sleep goes hand-in-hand with stress. When you don't get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings. Sleep is crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Make sleep more of a priority - it will do your blood sugar (and the rest of your physical and mental health) good. Conclusion Your body is on a constant 24-hour quest to keep your blood sugar stable. The body has mechanisms in place to do this, but those mechanisms can get tired (resistant). Long-term blood sugar issues can spell trouble. There are many nutrition and lifestyle approaches you can take to help keep your blood sugar stable. Minimizing excessive carbs, and eating more fiber, exercising, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).  Recipe (blood sugar balancing): Cinnamon Apples
Serves 4 2 apples, chopped 1 tbsp coconut oil ½ tsp ground cinnamon ⅛ tsp sea salt ¼ tsp vanilla extract Place chopped apples into a small saucepan with 2 tbsp water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples will become slightly soft, and water will be absorbed. Add 1 tbsp coconut oil. Stir apples and oil together. Cook for another 5 minutes, stirring every minute or so. Add cinnamon, salt, and vanilla. Stir well. Cook for another few minutes, stirring until the apples reach your desired softness! Serve and enjoy! Tip: Keeping the peel on increases the fiber, which is even better for stabilizing your blood sugar. References: https://authoritynutrition.com/15-ways-to-lower-blood-sugar/ http://www.precisionnutrition.com/research-review-blood-sugar  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 broiler and raise the oven rack. 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. Broil for 8-10 minutes until fish flakes easily with a fork. Serve & enjoy! Tip: Serve with a side of rice or quinoa.  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 5–30 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? It's easy enough to just "pop a pill" or take some cod liver oil (which also contains vitamin A). Either of these can 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 your 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. 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. Your healthcare practitioner may recommend higher amounts of vitamin D supplementation for a short time while under their care. 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 (vitamin D): 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 broiler and raise the oven rack. 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. Broil for 8-10 minutes until fish flakes easily with a fork. Serve & enjoy! Tip: Serve with a side of rice or quinoa. References: http://thewellnessbusinesshub.com/yes-nutrient-deficiencies-heres-proof-can/ http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_vitam_tbl-eng.php https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ http://www.precisionnutrition.com/all-about-vitamin-d https://authoritynutrition.com/vitamin-d-101/ http://neurotrition.ca/blog/brain-food-essentials-sardines |
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