October is finally here! I love PUMPKINS more than just about anything, so I am a excited that October is upon us. I’m not a PSL (pumpkin spice latte) girl, actually I don’t even drink coffee. I don’t like artificially flavored things, so even if I drank coffee, you couldn’t get me near it (no judgements if you are a PSL person)! With that said I do love to bake and cook with pumpkin puree.
My other favorite on this list is butternut squash. I’ll be posting my favorite butternut squash soup recipe soon. Keep your eyes peeled! What’s your favorite thing on the list?
This week’s food is LAVENDER! While I really do love lavender (Just ask my husband, Jim) I don’t eat it very often. Jennifer Tyler Lee suggests making lavender infused drinks – which sound absolutely divine! I have become quite famous on our Annual Cookie Bake Off for making lavender shortbread, which is quite spectacular. Have you tried cooking with lavender?
Facts
Lavender is very relaxing – it can help with sleep and it can relieve headaches
Lavender oil can be used to treat burns, heal rashes, and as a natural insect repellant
It is anti-bacterial
Bees love lavender! This is great because we need more honeybees (they are an at-risk species).
From The 52 New Food Challenge by Jennifer Tyler Lee
A new month is here and with it comes new fruits and veggies. My favorite item on this list is Brussels sprouts. I could eat them nearly everyday. My other favorites on this list are Pears, Winter Squash, and Radishes.
I love roasting radishes with butter – they taste just like roasted new potatoes (a great alternative for those avoiding nightshades!). What’s your favorite thing on the list?
I originally wrote this as a handout for my Nutrition Classes. I wrote up aCondition and Nutrient Report for Anxiety Disorder Management and decided to focus on Sleep for my Educational Handout. Since SLEEP is elusive for many of us AND since almost any health concern can be helped with a better night’s sleep, I thought I’d share it here on the blog. What tips help you to get a good night’s sleep?
Here it is!
It’s no secret that a good night’s sleep is good for you. It is your body’s time to repair and regenerate. But not only is sleep good for you, but it can also help with managing Anxiety Disorders.
Eleven Steps to Ensure the Best Night’s Sleep:
Humans thrive on routine and having a nighttime routine can help to get your body and your brain ready to power down for uninterrupted sleep (Ramos, 2015).
Reserve your bed for sleeping and making love. Avoid watching TV or working in bed because the brain will associate those things with the bed and have trouble powering down (Scott, 2010).
Sleep in a room that is as dark as a cave by getting rid of lights from alarm clocks and other devices. In order to produce enough melatonin (and therefore serotonin), your body needs it to be dark. If you can’t get your bedroom pitch black, try an eye mask (Scott, 2010).
Shower or take an Epsom salt bath before bed because it raises your body temperature. After, there is a slight drop in body temperature that signals your brain that it’s time for sleep (Breus, 2006). The Epsom salts contain magnesium, which is also relaxing.
Noise can make falling asleep challenging. Being awoken in the middle of the night also makes it challenging to fall back to sleep. Try earplugs, a noise machine, SleepPhones with music or meditation music to help fall asleep or to fall back asleep when woken up in the middle of the night (Scott, 2010).
Meditate for at least five or more minutes before bed to create a relaxed state of mind (Bauman, 2015).
Keep your bedroom cool (Scott, 2010).
Avoid technology (especially tablets and smart phones) for about an hour before bed. The lights emitted really disturb sleep patterns (Breus, 2006).
Keep a consistent bedtime, preferably around 10pm (Scott, 2010).
Try diffusing essential oils for relaxation. Lavender, Roman Chamomile, and Valerian can support relaxation and sleep (Higley, C. & Higley, A., 2013).
Count backwards by threes (400, 397, 394, etc.). Dr. Breus (2006) suggests that this is challenging enough to keep your interest but boring enough to put you to sleep. I have also tried an “appreciation body scan” where I start at my feet and legs, thanking them for their hard work for the day and work my way up. I almost always fall asleep before I get to thanking my head.
Things to Avoid:
Caffeine is a common sleep disruptor. Depending on the person, even caffeine consumed early in the day can disrupt sleep. It is stimulating to the body by raising cortisol and adrenaline levels and it depletes serotonin and melatonin (Scott, 2010).
Alcohol often causes people to have disrupted sleep. It is best to minimize alcohol intake to improve sleep (Bauman, 2015).
Supplements to Try:
Try drinking Calm – a magnesium supplement before bed. Magnesium is a natural relaxer and is stress reducing (Bauman, 2015).
Tart cherry juice contains melatonin, which supports sleep (Breus, 2006).
Melatonin is the precursor to serotonin, so supplementing with melatonin can help support a restful night’s sleep and less anxiety (Bauman, 2015).
Vitamin B6 supplement can help to improve the quality of your sleep (Scott, 2010).
References:
Bauman, E. (6/20/15-9/30/15). Personal Communication
Breus, M. (2006). Good Night: The Sleep Doctor’s 4-Week Program to Better Sleep and Better Health. New York, NY: Penguin Group Inc.
Higley, C. & Higley, A. (2013). Quick Reference Guide for Using Essential Oils. Spanish Fork, UT: Abundant Health.
Jacobs, A. (2012). Drop Dead Healthy: One Man’s Humble Quest for Bodily Perfection. New York, NY: Simon & Schuster, Inc.
Scott, T. (2010). The Anti-Anxiety Food Solution. Oakland, CA: New Harbinger Publications, Inc.
Ever since going paleo a few years ago, we’ve been trying to expand our repertoire of recipes. A colleague suggested lettuce wraps and boom this recipe was born. It’s been tweaked over the years, but here it is in its latest form.
Asian Style Turkey Lettuce Wraps
cleaneatingwithkatie
Lettuce Wraps are quick, easy, and a crowd pleaser, need I say more? Feel free to tweak the veggies to add bok choy, mushrooms, or water chestnuts. This recipe will be in your repertoire for sure!
Melt the cooking fat in a skillet over medium heat and add the ground turkey. Brown the meat.
While the turkey is browning in the pan, grate the onion, celery, and carrots in a food processor, using the grater blade.
Once turkey is nearly all browned, add the coconut aminos, vinegar, ginger, garlic, sesame seeds, and sesame oil. Mix to combine.
Add the grated vegetables and bring to a low simmer until veggies are cooked.
Place ground turkey mixture on the romaine lettuce leaves. Garnish with sesame seeds and green onions.
Keyword asian style lettuce wraps, lettuce wraps
Onions are a good source of vitamins C and B6, potassium, and manganese. They are also rich in antioxidants, particularly quercetin, kaempferol, and myricetin, which all play a role in cancer prevention. Onions also help to reduce the risk of cardiovascular disease and osteoporosis. Quercetin plays a large role in healing the gut.
Carrots are good sources of vitamins A, C, B6 & K, biotin, potassium, thiamine (B1), and fiber. They are also rich in antioxidants and good source of starchy carbohydrates.
Turkey is rich in glutamine, which is an important amino acid for healing the small intestines of those with leaky gut. It is also rich in vitamins B6 and B12, protein, niacin, phosphorous, selenium, zinc, pantothenic acid, riboflavin, iron, potassium, and magnesium.
Ginger has long been used for gastrointestinal problems, making this an ideal food for those with leaky gut and other GI troubles. It relaxes and soothes the intestines and promotes the elimination of gas. It is also anti-inflammatory. Always choose fresh over dried, as it has higher levels of ginger’s active protease.
I have enjoyed chia seed pudding since I first discovered it in 2012-ish. When I was attending Bauman College (in-person, before I switched to virtual during Cancer treatment) we were required to do a food demonstration. Basically we had to make a snack and be prepared to present to the class. I made this recipe for my snack demo in April of 2014 :).
Strawberry Chia Seed Pudding
cleaneatingwithkatie
This is the perfect recipe when strawberries are abundant and it makes a lightly sweet treat.
2-4tbspchia seeds2 makes a thinner consistency; 4 makes a thicker consistency
10-15organic strawberriesrinsed and trimmed
1tspvanilla extract
2tbspraw local honey
Instructions
Place coconut milk, chia seeds, and strawberries in food processor and pulse until it becomes a smooth consistency.
Add the vanilla and honey. Pulse until just incorporated.
Place into small jars and store in refrigerator for 1-2 hours or overnight. Chia seeds become gelatinous and will thicken the pudding as it sits. It can also be eaten right away.
Modifications:
There are many other options for chia seed pudding. Try experimenting with other seasonal fruits like peaches, raspberries, pears, blueberries, and even pumpkin. Also consider adding nuts, other seeds, and spices. The possibilities are endless!
Coconut Milk comes from the coconut and is found in tropical regions in Asia, Latin America, and the Pacific Islands. Coconuts contain healthful medium chain fatty acids such as lauric acid and capric acid, which are antiviral and antibacterial. These medium chain fatty acids are easily absorbed by the body and help to increase the metabolism. They also protect against heart disease and promote weight loss. In addition to fatty acids, coconuts also contain healthy carbohydrates and some protein. Coconuts are a good source of manganese, molybdenum, copper, zinc, and selenium. When choosing a coconut milk, avoid the low fat options because the beneficial medium chain fatty acids have been removed.
Chia seeds are those same seeds that are used in the popular Chia pets. They come from the plant Salvia Hispanica that grows in the deserts of Mexico. They help to reduce food cravings, reduce blood pressure, control blood sugar, and they are easier to digest than flax. Chia seeds should be soaked in water before using, creating a chia gel, which helps to hydrate the body. Chia seeds are rich in Omega-6 and Omega-3 fatty acids. They are also a good source of antioxidants, potassium, calcium, iron, dietary fiber, and they have some protein too!
Strawberries are the most popular berries in the world and are native to many parts of the world. Strawberries are rich sources of vitamins C, K, B6, and B1, silicon, fiber, flavonoids, manganese, pantothenic acid, iodine, folic acid, and biotin. Their flavonoid content helps to protect against inflammation, cancer, and heart disease. When storing berries, do not wash them until you plan on eating them because berries start to breakdown when they are moist. Strawberries are consistently on the Environmental Working Group’s Dirty Dozen list, so it is very important to buy organic strawberries.
Honey is one of the four items that bees produce. Honey is rich in riboflavin, iron, manganese, and vitamin B6. It is also rich in antioxidants and it is an antiseptic. Local honeys are also said to help with seasonal allergies.
In September, I feel like summer foods are starting to “die down”, so in my mind, this is the one last month to get the summer foods in before they start disappearing for the season. I’m always excited to see apples appear back on the seasonal lists because I usually start boycotting apples in January/February. (They are about 3-6 months old by that point and to me, they begin to get that mealy texture around then.)
Go to your local farmer’s market this weekend and get some local food!
This week’s food is WATERMELON! I LOVE watermelon – this is quite exciting! Jennifer Tyler Lee suggests making watermelon ice pops, watermelon smoothies, or [GET THIS] watermelon gazpacho – that sounds very exciting!! I love unique foods and unique food pairings and combinations. Some of my other favorite watermelon recipes include watermelon caprese salad, watermelon feta appetizers, and pickled watermelon rinds! What unique recipes have you tried with watermelon?
Food Facts
Watermelon is rich in lycopene – 40 percent more lycopene per ounce than ripe tomatoes and small watermelons have more lycopene than large watermelon
It also contains other antioxidants including beta-carotene, beta-cryptoxanthin, and phenols
To choose the ripest melon: look for a melon that is beginning to lose the gloss and the “ground spot” should be yellow, not green or white
Antioxidant values continue increasing after the fruit has been picked – as long as they’ve stayed out of the fridge
It is in the Cucurbitaceae family and is closely related to squash, cantaloupe, and pumpkin
They are a good source of vitamins A, C, B5, and B6, biotin, thiamine, magnesium, potassium, and copper
High in fiber
Hydrating due to its high water content and is a diuretic
Lycopene has been shown to be protective against colon cancer and people with the highest levels of lycopene in their blood had a lower risk of stroke
Chew Well! – This is like pre-digestion. Your digestive system will be able to absorb more nutrients and work more efficiently with well-chewed food.
Sit & Relax During Meals – When you are eating while standing, driving, sitting at your desk, or eating while stressed, your brain is in “fight or flight” mode and that’s all your body can do. When you eat, in order to truly digest food and absorb nutrients, your brain and your body need to be in “rest, digest, feed, and breed” mode. Take the extra time during each meal to sit, relax, and enjoy your food.
Meal Planning – Planning your weekly meals at the beginning of the week and before heading to the store can help lower your grocery bill and help you stick to your eating plan.
Drink more Water – Are you drinking 64 oz. of water each day? Try keeping track of your fluid intake to see how much water you drink.
Exercise Each Day – Make sure you get at least 30 minutes of physical activity each day. Nearly every health condition can be helped with physical activity.
Sleep – Try making your bedroom as dark as a cave. Using technology (especially tablets and smartphones) before bed is not recommended. Getting 7-9 hours of sleep is recommended. Your organs repair and regenerate while you sleep, not enough sleep means much more than just feeling tired.
Elimination – How often are you having a bowel movement? What is the consistency like? Everyone is different, but adults should be having at least one to two bowel movements each day (should be semi-firm).
Relaxation – Find some way to relieve stress and relax each day. Exercise and/or prayer/meditation are good ways to relieve stress.
Socialization/Connectedness – This is another way to help relieve stress. Humans are naturally social beings and today we are often very isolated from others. Joining a club or organization is a great way to get connected.
Go Outside! – Get some sunlight and vitamin D and connect with nature. Try “Earthing” by walking barefoot and absorbing the Earth’s energy and negative ions.
Diet sodas usually contain aspartame, which is a potential neurotoxin (Bauman, 2014) meaning it can change the chemicals in the brain
Aspartame is 200 times sweeter than regular sugar
It can be addictive
Can contribute to the decline in kidney function
Can contribute to weight gain – the body is unable to recognize the difference between real and artificial sweeteners
Excess body aches and pains have been tied to aspartame in the diet
Monsanto (large pesticide and GMO conglomerate) owns aspartame
Aspartame was discovered when Monsanto was investigating new pesticides (NutraSweet)
Can possibly turn into methanol in the digestive tract
Aspartame is linked to brain tumors, headaches/migraines, seizures/epilepsy, autoimmune conditions, and depression
Diet Pepsi also contains Acesulfame Potassium which is 200 times sweeter than sugar
Soda’s Hidden Dangers
Hi-Fructose Corn Syrup is damaging to the liver and causes huge spikes in the blood sugar
Sugars are more addictive than cocaine
To process sugars, vitamins and minerals must be taken from the tissues, therefore repeated exposure can lead to nutrient deficiencies
Can contribute to candida (yeast) overgrowth
High blood sugar, as a result of sugar ingestion, is linked to an increased risk of cancer
Soda leaves an acidic residue in the body – an acidic environment is a contributing factor in many health problems
Splenda isn’t any better – a chlorine molecule is added when they make this low calorie sweetener
Sugary drinks actually change the taste buds to crave more sugar (Axe, 2015)
Soda Alternatives
Teas – iced or hot, herbal, green, black, or white, sweetened with a little honey (if needed)
Coconut water – look for raw coconut water (processed without heat)
Water – sparkling or still – try adding fresh fruit, lemon juice, or cucumber and mint to water or try Stevia Drops to add a little flavor and sweetness
I originally wrote this as a handout for my 
It also contains other antioxidants including beta-carotene, beta-cryptoxanthin, and phenols
