In the Raw: Getting the Most from Raw Foods

In the Raw!

Getting the most from Raw Foods

Can you survive on a raw food diet? 

A raw food diet is one of the more popular diet trends today. 

Is it safe? 

How do I know if it’s best for my specific health condition?

Let’s take a look.

Numerous studies show that high-temperature cooking can destroy some of the life-giving enzymes and other nutrients in most foods.

However, cooking can also enhance the vitamin and mineral contents in certain foods like peppers, mushrooms, potatoes, tomatoes, and squash.

Nutrients like beta-carotene (potatoes, squash) and lycopene (tomatoes) have to be activated by heat to get the most nutritional values from them.

Foods which are best eaten raw or lightly steamed include:

Broccoli

Cauliflower

Mustard and collard green

Cabba

Kale

Brussels sprouts

Keys:

1. Know your body; what you can tolerate and what you can’t.

2. Try to find the right balance for your specific health condition. 

3. Aim for balance at every meal

Benefits of raw foods:

·       Low in calories and fat

·       High in fiber

·       Improved bowel movements

·       Lowers blood pressure

·       Reduces the risk for heart disease, stroke

·       Helps you manage type 2 diabetes

·       Improves energy and digestion

·       Cleans the skin

So how do I include more raw foods every day?

Three easy steps:

Step 1. Aim for a holistic approach to eating 

    Foods to reduce or avoid:

·   White: bread, rice, and pasta

·   High sugar cereals and snacks

·   Sodas and soft drinks

·  Canned and boxed juices, sauces and condiments

·   High-fat cheeses, butter, and margarine

Step 2.  Balance your combinations

· Aim to eat at least: 

   75- 80% raw or plant-based foods 

   20% lightly steamed or cooked.

· Half  plate= fresh fruits, vegetables (non-starchy)

·   ¼ plate=slightly steamed foods

·   ¼ plate=lean protein

Step 3. Include more of these foods every day:  

· Fresh herbs: celery, thyme, marjoram, basil, etc.

· Sprouts: peas and beans are easy to sprout at home.

· Nuts and seeds: pumpkin, sunflower,  almonds, cashews, etc.

· Fresh Fruits (eat them whole, no juicing)

· Extra-virgin, cold pressed olive oil and coconut oil

Tips:

To improve the nutritional content of some raw or cooked foods:

1. Soak nuts and seeds overnight or at least 1 hour before using

2. Steam or cook foods slowly, with low heat of at least 100 degrees or less.

3. Wash and scrub leafy, green vegetables under running water to reduce the incidence of food-borne illness.

(A fruit or vegetable wash or a solution of water, lemon juice, salt, vinegar or baking soda can work).

Cautions:

Pregnant women, those who suffer from chronic or kidney diseases, the elderly or small children; consult your doctor or dietitian before using certain types of raw foods.

Raw Vegetable Soup

 

1 cup pumpkin, sweet potato or squash (peeled and cubed)

1 ½ cups hot water

1 tbsp. onion powder

One clove fresh garlic

½ tsp. Ground ginger

½ tsp. ground cumin

Salt to taste

½ cup coconut milk (blend fresh coconut with water in a blender and strain to get the milk)

½ tsp. salt-free seasoning blend

½ tsp dry Italian herbs

1. Place all ingredients in a high-speed blender and blend until smooth.

2. Cover the lid with a cloth to avoid hot splashing when the blender is on.

3. You can add some non-dairy milk to the soup depending on how thick you want it.  

4. Garnish with croutons or serve with fresh bread.

Raw Vegetable Noodles:

(Using a spiralizer or food processor)

  

Vegetables: Zucchini, carrots, beets, squash, sweet potatoes, etc.

1. Wash and scrub vegetables.

2. Process through spiralizer or food processor, or grate on a mandolin grater.

3. Serve with a simple dressing and a bean stew or lean protein for a balanced meal.

 

Tip: for raw sweet potato, lightly sauté in a pan with a drop of organic olive or coconut oil.

Like any other health or diet plan, moderation is key.

To improve health, start making small changes.

Learn how certain foods react with your body and work within our limits.

Always aim for balance and variety and to enjoy every meal. 

Delicious Smoothie Bowl Recipes

Delicious Smoothie Bowl Recipes

If you and your kids are tired of the same old breakfast routine; oats, grits, cornflakes, and milk, or whatever may be closest at hand, why not try a breakfast makeover by including more fruits, berries, nuts, and seeds?  

Tempt the taste buds, please the eyes and put the spark back into the morning rush! 

Plain cereal and milk can leave you short on essential nutrients to power your day. Add Smoothie bowls to your daily routine to get you super creative in the kitchen and increase your daily intake of nutrient-rich antioxidants, fiber, and protein. 

They are complete meals in a bowl that will keep you full, provide loads of energy to keep you going and glowing. 

You can assemble your ingredients and place them in the refrigerator overnight for a super convenient breakfast or meal on the go!       

An essential recipe guide should include: 

● 1-2 parts greens (kale, cucumber, spinach, lettuce)

● 1 part healthy fat (avocado, coconut, nut butter) 

● 1 part fruits 

● 1 part protein: pumpkin, chia, walnuts,   

● Superfoods: Matcha, spirulina, wheat grass, cinnamon, turmeric 

● Sweetener: Dates, honey, agave, raisins, 

● Liquid:  coconut water, nut or seed milk 

● Toppings: can include toasted or chopped nuts and seeds, granola, muesli, fresh fruits    

Smoothie bowls are well- balanced meals in a container that are fun and easy to make, easy to digest and pleasing to the palate. 

5 favorites that are sure to put a gleam in your eyes and a pep in your step are listed below:

Tropical Sunshine  

1 cup fresh coconut milk

Fresh or frozen tropical fruits (mangoes, papayas, pineapples, bananas)

1 cup Squash or pumpkin mashed 

1 Tbsp. whole oats 

Blend all ingredients until smooth. 

Add ice is desired. 

Complement with mixed fruits, granola, grated coconut or nuts. 

Make it Super! (rev up your metabolism)

1 cup nut or seed milk 

½ cup coconut water

1/2 tsp. turmeric, cinnamon, spirulina or wheatgrass  

1 Tbsp. sweetener

1 fig. gingerroot

1-2 frozen fruits

1-2 mint leaves

Blend ingredients until very smooth. Top with toasted seeds or nuts.

Merry Berry

2-3 dates (pre-soak for at least 10 minutes)

1 Tbsp. Pumpkin or chia seeds*

½ cup fresh or frozen strawberries, or mixed fruits of your choice

1 Tbsp. protein powder of choice 

½ cup whole oats

1 cup of milk 

Process dates in liquid. Add other ingredients and blend until smooth.

Purple Pleaser

1 cup chia milk *

1/4 cup frozen blueberries

1 cup other berries of choice

½ cup cooked millet (for topping)

2 Tbsp. sweetener

Blend ingredients until smooth. Place in a container and top with millet. 

Lean, Green Machine

½ Tsp. wheatgrass or spirulina 

A few slices of ripe avocado

One handful of lettuce, spinach or kale)

1 Tbsp. flax powder

1 cup fresh or frozen fruits

1 Tbsp. sweetener

Blend all ingredients until smooth. Place mixture in a bowl. Sprinkle with chopped nuts, seeds or unsweetened granola or muesli, drizzle with honey/agave.

*Chia Milk

Combine ¼ cup chia seeds and 1 cup water or seed or nut milk. Let seeds absorb liquid overnight. In a blender, add another cup of water or milk. Add 3-4 dates or 1 Tbsp. Honey or agave to sweeten. A dash of essence is good for added flavor. Combine all ingredients in a blender and process until smooth. 

Chia Seed Nutrition Facts: 

Chia seeds have Omega-3 fatty acids, protein, and fiber. They are rich in iron, calcium, and antioxidants. 

Chia seeds can replace eggs in any recipe: 

1 Tbs. Chia seeds soaked in 3 Tbs. water = 1 egg 

One ounce of chia seeds contains:

• 18% required daily calcium
• 27% phosphorous
• 30% manganese
• Trace amounts of copper and potassium

Chia seeds help control blood sugar, keep you full and reduce inflammation.   

Smoothie bowls provide an array of textures, tastes, and colors, with healthily balanced nutrients:  

• They are full of antioxidants and fiber from fruits, complemented with the power of superfoods, and heart-healthy fats. 

• Prepare smoothie bowls for a nutrient-rich lunch, a kick-start to a tired morning or an energy boost after your gym or exercise workout. 

The nutrients in smoothie bowls help increase energy levels. The vitamins and antioxidants in fruits help improve the complexion. Fruits, nuts, and seeds have lots of fiber that keep the colon clean and well regulated. 

Build a better bowl today!

Cinnamon and your Health

Cinnamon and your Health

Cinnamon is  an ancient spice with numerous health benefits. It has been used in both traditional and modern medicines in:

• Perfumes and cosmetics
• Food preservation
• Flavor enhancing

Studies have shown that cinnamon is a “super food” in treating and preventing many disorders and diseases (heart disease, diabetes and Alzheimer's, etc.) that affect millions worldwide.

Surprisingly, cinnamon is listed as the #1 food for protective antioxidant care. Its strength is enhanced by compounds such as cinnamaldehyde, cinnamic acid and cinnamate.

Cinnamon is chock full of minerals and nutrients:

• Calcium, iron, copper, selenium, potassium, zinc and phosphorous
• Vitamins A, C, E, K, Riboflavin, Niacin, B6, Folate and Choline
• Omega 3 and 6 essential fatty acids
• Fiber and carbohydrates

It seems incredible and indeed encouraging, to know that this simple substance can be so potent with natural, protective and health promoting substances!

Anti-inflammatory, healing and antiseptic properties: Said to be one of the best ways to fight bacterial and fungal infections in the body, cinnamon is used to:

• Treat respiratory tract infections by extracting the oil for medicinal uses
• Help reduce swelling and relieves pain and muscle soreness
• Control allergic reactions and symptoms
• Help reduce the symptoms of food poisoning by retarding the growth of certain bacteria (Listeria and Salmonella).

• Promote good oral health by preventing tooth decay, treat toothaches and freshen the breath

Promotes a healthy heart: It is believed that consuming at least 120mg. of cinnamon per day helps reduce cholesterol and triglyceride levels (fat in the blood), as well as increase the production of “good” cholesterol (HDL), hence  reducing the incidence of heart disease.

Controls Type I & Type 2 Diabetes: Cinnamon appears to have a positive effect in reducing insulin resistance in diabetics by lowering blood sugar levels and slowing the breaking down (slow release) of carbohydrates in the digestive tract; two major issues in diabetes control and management.

Reduces the need for sugar in the diet: Since cinnamon is a natural sweetener and contains no sugar and calories, it is safe to use, and a very healthy alternative to replace sugar in the diet. It helps reduce sugar cravings, and assists in regulating the slow release of sugar in the blood; (glycemic index) for diabetics. This helps diabetics to control their weight, insulin levels, food cravings, and also helps to increase their energy (glycogen) levels.

Protects against neurological disorders: Studies suggest there are certain compounds in cinnamon that appear to protect against two main factors that influence Alzheimer's, Parkinson's and other degenerative diseases in patients. These deficiencies are:

• Loss of brain cells that increase with age  
• Reduced motor and cognitive function in the brain 

Protects against cancer: It is said that cinnamon may protect against cancer by reducing the growth of cancer cells and the formation of blood vessels in tumors.  Studies show that cinnamon protects the body against DNA damage, and slows and or prevents the growth of these cells.

Cleans your colon: It is long held that the key to good health is in maintaining a healthy colon. Studies reveal that cinnamon activates enzymes that assist in detoxifying  the colon and protects against malignant growth in the colon cells.

Naturally preserves your food: Cinnamon has long been used in food preparation and flavoring.  It is believed to prolong the shelf life and quality of foods, by reducing oxidation which can occur during food processing, preparation, and storage.

Strengthens your immune system: Low stamina, energy and general lethargy from stress and other environmental factors can leave you feeling depleted and rundown. With just one teaspoon daily, cinnamon can strengthen your immune system, and help your body fight stress and restore energy levels. It provides a variety of immune-enhancing nutrients.

With just one teaspoon daily, you will get:        

• 68% manganese   85 calcium    4% iron     4g. fiber    3% vitamin K

Increases your energy and stamina: It may be a good thing to incorporate some cinnamon into your daily requirements of protein, carbohydrates and iron in order to cash in on its amazing healing and nutritive properties.  You can also use cinnamon to help enhance your sex drive.

Practical ways to consume more cinnamon in the diet:

 1. Consume equal parts cinnamon and honey to help flush the colon

 2. Sprinkle on cereals, oats, yogurt, smoothie bowls, etc.,

 3. Add to baked goods (muffins, pancakes, bread, cakes and apple pie) and other desserts

 4. Add a dash to your herbal teas, milk, chocolate and other beverages

 5. Blend cinnamon with honey to treat skin rashes and other minor skin irritants 

Cinnamon is a powerhouse of nutritional, curative and preservative benefits. As little as 2 teaspoons daily will greatly improve your health, stamina, and general well-being.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/

https://www.ncbi.nlm.nih.gov/pubmed/20200299

https://www.consumerhealthdigest.com/male-sexual-health/causes-of-low-sexual-stamina.html

http://www.uchospitals.edu/news/2011/20110531-sleep.html

http://www.healthline.com/health-slideshow/boost-your-libido-10-natural-tips

https://bmccancer.biomedcentral.com/articles/10.1186/1471-2407-10-392

http://www.chicagonow.com/get-fit-chicago/2014/02/10-healthy-foods-that-boost-your-sex-drive/

How Much Sleep is too Much?

What happens to my energy and productivity if I sleep more than 7. 5 – 8 hours?

When more is less!

If I am not suffering from sleep deprivation, I don’t need to sleep more than 7.5 to 8 hours. Studies suggest that a normally healthy individual should not need in excess of 7.5-8 hours of sleep. Should this be the case, there may be underlying health factors that will impact on my energy and productivity.

We all know the effects of too little sleep, but did you know that too much sleep can have almost the same effect on your health and productivity? In a 2014 Harvard US Nurses’ Health Study, those who slept between 5 hours or less a day, or 9 hours more per day, had a lower average mental functioning than participants who slept at least 7 hours per day.  It was found that too much or too little sleep was cognitively equivalent to aging by two years!  The longer you sleep, the less energy you will need!

Too much or too little sleep is associated with medical conditions that put one’s health and longevity at risk:

·         Depression

·         Brain Impairment/Mental Deterioration

·         Lethargy

·         Weight Gain

·         Reduced Fertility in Women

·         Diabetes

·         Stroke

·         Heart Disease

·         Premature Death

What happens to my body while I sleep?

The human body is a marvelous machine. If well cared for, it has the amazing ability to heal and repair itself. While I am asleep, my body is busy at work repairing, restoring and regenerating my cells and tissues and hormonal levels, so that I can feel energized and recharged in the morning. As I sleep, my brain is also organizing and storing information so that it can be easily retrieved later, thus enhancing and optimizing my memory bank. Adequate rest will also help balance my brain chemistry, helping me fight stress and reduce depression.

How much sleep do I really need, and why?

My sleep pattern is regulated in the brain or master controls, scientifically known as the Circadian Rhythm. The Circadian Rhythm or sleep/wake cycle is the brain’s internal clock that regulates alertness and sleepiness on a 24 hours cycle. During this period, my brain sends signals to my body as it is exposed to light (morning) and darkness (evening) prompting me to either wake up or fall asleep.

Studies show that sleeping is composed of a series of 90-minute cycles, during which time, my brain moves from deep, rapid-eye movement (Non-REM) sleep to rapid eye movement (REM) sleep. The ratio of REM and Non-REM occurs in the early part of the night, (between 10:00 pm and 3 am.) Every hour I sleep before midnight, is worth two to four hours more sleep after midnight. Non-REM ( 10:00pm to 3:00am) sleep is deeper and more restorative than lighter, dream-infused REM sleep (after 3 am) For example, if I go to bed at 3 am, my sleep pattern will tilt toward lighter REM sleep. At that reduced level of deep restorative sleep, I will most likely wake up groggy and befuddled.

What are the best conditions for sleep?

My major “sleep stealers” include:

• Noise (radio, television, etc.)
• Light
• Too much or too little ventilation
• Worry and anxiety
•  Lack of adequate exercise
•  Late night eating

To ensure I get a good night's rest: 

• I need to establish a regular sleep schedule. 
• I need to practice going to bed at the same time each evening and wake up at the same time each morning. 
• Personally, I “program” my mind for sleep each night, by mentally counting the hours I need before waking up. Then, I make a mental picture of the things I need to accomplish the next day. This helps me create a mindset that will charge me to be ready and willing to get up and get going the next day. 
• For adequate rest, I need to keep my body in peak condition (reduce physical, mental and emotional trauma). This will include taking appropriate breaks or short naps during the day and engaging in regular exercise, ideally 20-30 minutes of activity morning and evening. This helps relax my mind from the daily stresses that occur, calm my nerves, and relax my muscles; all of which will help induce restful sleep.

How will too much sleep affect my productivity?

Too much sleep will have an adverse effect on my productivity in many ways:         

• Absenteeism due to time off for illness
• Slow reaction time (increases the likelihood of motor vehicle and workplace accidents)
•  Low focus and attention
•   Less cognitive performance
•   Reduced creativity when required (the ability to think “outside the box”) 
•   Lack of interest and motivation
•   Depression and mood swings
•   Increase in migraine and tension headaches
•   Less accuracy and speed
•   Reduced problem solving skills

Performing at peak levels is important for my health, well-being, longevity and productivity. Anything that interferes with my ability to earn a living and enrich my quality of life and productivity at work, whether self-employed or employed by an organization, will negatively impact on my earning potential and ability for advancement in my career or vocation. 

In a Harvard Study, it was found that absenteeism costs employers 7-8 days’ worth of productivity per year. Absenteeism due to illness, lack of motivation, creativity, and workplace conflicts will significantly reduce my earning potential and rob me of opportunities for upward mobility, career advancements and interest in additional education and training. These all determine how I am viewed by my employer or clients and will affect the level of trust and confidence they are willing to invest in me.

Reduced energy levels due to too much sleep will wreak havoc on my productivity levels. Lethargy, depression, lack of interest and boredom will be evident in my work performance and my interpersonal skills: (how well I operate in a team environment, and my ability to reduce or diffuse work-related conflicts.) These factors determine my moods, concentration, problem solving and decision-making, and reading comprehension (my ability to understand and follow instructions and think critically.)  

“Early to bed, and early to rise makes a man healthy, wealthy, and wise.” (Benjamin Franklin)

Better breakfast for Better Health

Better Breakfast for Better Health

(How breakfast can save your life…in ways you may not have imagined!)

In our fast paced world, people are looking to save time whenever they can....in order to beat the traffic and arrive on time, something's gotta give!  Sadly, for many of us, this means that breakfast is sacrificed in favor of the next appointment. If you are among those who regularly skip breakfast, you may be putting your health at risk in ways that you may not have even imagined. 

Here are a few reasons why breakfast is still “the most important meal of the day.” (Provided that you did not eat a heavy evening meal), when you wake up in the morning, your body has been “fasting” for as many as 12-15 hours, therefore it needs fuel in order to work at peak efficiency. Imagine that you have invested thousands of dollars in your "dream" vehicle; there's no way that you will substitute water for petrol in your tank! our bodies and health are our most prized possessions...why treat them any less than our vehicles? 

Breakfast and your Brain:

When you skip breakfast, here’s how your brain is affected:

• Short attention span and lack of alertness
• Longer reaction time and increased tremors (shaking/nervousness)
• Low blood sugar Low work performance and productivity
• In school children: more social and emotional problems, lower grades/overall scholastic performance.

Breakfast and your Heart:

Most heart attacks occur between 7 am and 12 noon. Platelets, the body’s clotting cells, become “stickier” in the morning before breakfast. This increases the tendency for a blood clot to form during the morning hours. If such a clot occurs in a blood vessel in the heart, a heart attack can occur. Studies show that adults may be able to reduce their risk of heart attacks by eating breakfast regularly. Eating breakfast can help the platelets to become less sticky, thus decreasing the risk of morning heart attacks. Want a healthier heart? Eat your breakfast!

Breakfast and your Breath:

Did you know that skipping breakfast also contributes to bad breath? Studies show that eating breakfast benefits your breath in many ways:        

• It neutralizes the “overnight” odors in the mouth.
• Stimulates production of saliva (preventing dry mouth) and helps wash away bacteria that can cause bad breath.
• Tooth-cleansing foods such as fresh fruits, yogurts and nuts act just like your toothbrush, scrubbing away bacteria from the teeth. The high content of Vitamin C in the fruits also combats gum disease that also leads to bad breath.

Breakfast and your Weight:

Those who skip breakfast are more likely to be overweight than those who eat breakfast. Eating a good breakfast can help eliminate problems with binge or compulsive eating during the morning leading in to lunch time.  Fresh fruits and whole grains are high in water content and bulk (fiber) which provide greater satiety (sense of fullness) than do foods high in fat and sugar. Weight gain is often related to getting too many calories from fat and sugar rather than from complex carbohydrates. Eating a well-balanced breakfast therefore reduces the need for mid-morning high calorie snacks (donuts, croissants, cinnamon rolls.)

A Well - Balanced Breakfast will:

• Provide energy when you need it most (like filling the gas tank in your vehicle)       
• Prevent irritability and fatigue         
• Prevent/reduce the urge to snack         
• Stabilize your blood sugar
• Improve efficiency and safety 
• Promote better attitudes and scholastic achievement 
• Control weight: by having regular meals you preventing mid-morning hunger      
• Provide 1/3 to ½ of the day’s total nutritional requirements 

A Simple Breakfast Menu:

•  1 slice whole grain bread/waffle: rye, oats, millet, corn, wheat or other grains
•  1 teaspoon nut butter: peanuts/pecans/walnuts/almonds, sunflower seeds, etc.
•  1 citrus fruit: orange, grapefruit, tangerine, etc.
•  1 other fruit: banana, apple, pear, berries, pineapple, etc. or blend in smoothie
•  1 glass (8 oz.) milk: nut milk, soy, low fat yogurt, skim milk, etc.

 Tips for a  Better Breakfast: (Get your stomach in gear!)

• Prepare the stomach for digestion: Drink a glass or two of warm water/water and lemon juice.  
• Eliminate eating late in the evening. The last meal of the day should be eaten at least 5-6 hours before bed- time so that the stomach will be empty in the morning and ready for breakfast! 

Recipes: (Any grain, nut or seed will make an excellent plant-based milk)

For nut and seed milks, soak seeds overnight to activate the enzymes in the kernels. In the morning, rinse and proceed with making milk.

Basic Nut Milk:

2/3 cup almonds

Pinch of salt

4 dates (pre-soaked in water)

4 cups water

½ - 1 tsp. vanilla

In a high speed blender, combine all ingredients and blend until smooth. Can strain if desired. May add additional water depending on the consistency you desire. If you do not have a high speed blender, you may use warm water to help blend nuts smoothly.

Basic Nut Butter: (2 ¼ cups)

2 cups nuts/seeds

½ cup water

¼ tsp salt

Roast nuts/seeds in oven at 275 degrees until light brown. Place nuts in blender/food processor and grind to powder. Add water and blend until smooth. You may add water as needed for proper consistency. Scrape sides of blender to ensure mixture is thoroughly blended. If there’s too much water, simply add nuts to solidify.

Fresh Fruit Sauce: (2 cups)

2 cups fresh or frozen fruits: peaches, pears, mangoes, pineapples, strawberries, etc.

Honey or other sweetener of choice

Peel and cut fresh fruit into small pieces.

Place fruit in a food processor and add sweetener. Pulse until coarsely chopped.

Serve on toast, waffles, etc.