May 2021 Edition
What’s New
Bananas are actually classified as berries, while strawberries are members of the rose family.
Learn to Love Fats And Enjoy Most Carbs
When it comes to dietary fats and carbohydrates, advice has varied greatly. The good news is that we do have long-standing wisdom just about everyone can follow for better health.
Why We Need Fats In Our Diet
Fats are a high-energy fuel source and a necessary macronutrient for all of us. They satisfy hunger, help sustain energy for longer periods of time and serve as our go-to fuel when exercising. People who remove fat from their meals get very hungry throughout the day.
Three Types of Fats, Different Health Effects
Unsaturated fat is typically considered the healthiest of the three types of fats as it provides health benefits such as lowering cholesterol, strengthening the cell membrane, and facilitating storage of vitamins A, D, E, and K. Unsaturated fats are liquid at room temperature; the best source comes from plants such as avocado oil or olive oil. Another good oil choice is safflower oil.
Saturated fat has been associated with negative health effects, so you will want to limit your intake. This type of dietary fat has a negative effect on cholesterol and contributes to cell membrane deterioration. Most saturated fats come from animal sources and are solid at room temperature. One plant-based saturated fat is coconut, which has health benefits and is useful in many types of cooking. It can be hard to avoid all saturated fat, so awareness of your intake is key to achieving balance in your diet.
Trans fat (aka trans fatty acids) is the fat you want to keep out of your diet. Trans fats are found in all processed foods. On a food label, trans fats go by many names including “hydrogenated” or “partially hydrogenated.”
To learn more about these fats visit the Eat for Health website.
What about Essential Fatty Acids?
Omega-6 and omega-3 fatty acids are polyunsaturated fatty acids, meaning they contain a unique chemical structure. When it comes to your health, EFAs are absolutely essential to a number of functions in the body. They play a crucial role in fetal brain development, provide protective benefits for the heart and nerve tissue as we age, and reduce inflammation. EFAs are found in fish, walnuts and flaxseed among other foods.
And What About Carbs?
Carbohydrates are another essential macronutrient (protein completes the macronutrient group). In the body, carbs are converted into different sugars, making them a necessary fuel source. For example, glycogen is the fuel for muscles to work hard during exercise. Glucose is the fuel source for the brain. Your body needs carbs; they are not the enemy of a healthy diet.
Fruits, vegetables, and legumes are sources of carbohydrates that provide necessary vitamins and minerals. Whole grains such as oats, whole wheat, and barley also contain carbs. The food source of your carbohydrates and how it acts in the body is important. Some carbohydrates, like whole grain oats, are slow-acting–they do not rapidly spike blood sugar levels, leading to that ‘crash’ feeling.
What does give you that crash and burn feeling? Carbohydrates from simple sugars, like sucrose, which is found in white table sugar and is added to many packaged foods and baked goods. This is the sugar you want to minimize, if not eliminate from your diet. Whether it’s a blueberry muffin or a candy bar disguised as a protein bar…the villain among carbs is found in packaged and processed foods.
Most Valuable Nutrition Tip
The most valuable nutrition tip you could follow for any meal is this:
Include a source of healthy fat (avocado or Extra Virgin Olive Oil), a lean protein, a whole grain carb (quinoa, brown rice, sourdough), and a rainbow of fruits and veggies on your plate.
If you are unsure of how to plan the best diet for you, one that provides all that you need and that you enjoy eating, consider working with someone trained in this area. A holistic practitioner can serve as an excellent health care partner to help you navigate the nutrition and food journey.
Food for Thought. . .
“The doctor of the future will give no medicine, but will instruct his patients in care of the human frame, in diet, and in the cause and prevention of disease.” – Thomas Edison
Is Your Extra Virgin Olive Oil the Real Thing?
Most people are aware that preparing food with Extra Virgin Olive Oil (EVOO) has many health benefits, but few know how to properly select EVOO. Even more surprising: grocery store shelves are filled with imposter EVOO!
EVOO Health Benefits
The olive, fruit of the olive tree, is used to make olive oil of any grade (quality). EVOO is the top grade oil because (1) it is purest and (2) it is rich in two key nutrients:
Antioxidants help protect the cells in the body from harmful chemicals called free radicals.
Polyphenols are plant compounds, and a type of antioxidant, that also protect the cells and help control inflammation in tissues.
In the body, antioxidants and polyphenols offer protection against chronic disease including heart disease, vascular disease, stroke, and several types of cancer. These compounds also may help reduce the risk of depression, Alzheimer’s Disease, and minimize factors that contribute to metabolic syndrome. Research also shows that people who follow a Mediterranean Diet, (high daily consumption of EVOO), live longer, healthier lives with a much lower incidence of chronic illness.
Is your EVOO an Imposter Oil?
In recent years, news outlets such as 60 Minutes, New York Times, and others have run stories on imposter Extra Virgin Olive Oil. Increased global demand for EVOO has exceeded supply. At the same time, new technology, global trade, and climate change have affected the harvest, production, and distribution chain for the oil. Finally, the rise of the agro-cartel caused the olive oil industry to succumb to fraudulent activity. The result is consumers around the world paying a high price for “extra-virgin” olive oil that has been “cut” with lesser quality or less expensive oils (such as sunflower and canola), or colored with chlorophyll to make it look authentic.
How to Choose Quality EVOO
Unless you know what to look for, it’s likely you’ve been buying an imposter EVOO in the grocery store. The production of EVOO is an art form in European countries, much like cultivating grapes for wine. Many countries have Olive Oil Tastings, much like wine tastings. Depending on the harvest region, environmental conditions, and the process used to produce the oil, EVOO will vary in aroma, flavor, consistency, and slightly vary in its color.
Authentic and quality EVOO
is luminescent green in color
has an aroma (when warmed it should smell like olives)
has an olive-like flavor
In addition to the delicate olive aroma, olive oil may have hints of asparagus or artichoke, or something akin to fresh-cut spring grass, but the “oliveness” should be evident. If your EVOO does not hold these characteristics, the industry pros suggest you return it to the store.
Also, be aware of these factors when selecting EVOO
Price. A $6.00 bottle of EVOO is probably an imposter. Authentic EVOO is not cheap.
Price.No Faith in Label Designation. The European Union once had clear definitions of “virgin” and “extra virgin” — EV meant “first-press.” However, distillation has switched to centrifuge methods so those terms are less accurate to the process.
Buy from a certified EVOO distributor. This is really the only guarantee. You might find a direct-to-consumer distributor or a fine foods purveyor in your community. If you want organic, buying from a certified distributor becomes even more important.
Stick with a brand you trust. When you find a brand that lists the harvest date, location of harvest, and a distributor name, and the quality is evident, stick with that brand. Examples: Iannotta Italian Olive Oil, California Olive Ranch.
Make Your Own Garlic Ginger Olive Oil
Enjoy this oil in salad dressings, for marinating meat and veggies, or saute with fresh fish, tofu, or tempeh.
Preparation
Place all listed ingredients in a jar with a lid. Store at room temp.
2 cups EVOO (organic)
8 cloves minced garlic (freshly minced, not store-bought minced)
1 tsp fresh ginger shredded
Creamy, Spreadable Vegan Butter
Look no further for a creamy and tasty homemade vegan butter. This recipe is not only a great store-bought alternative, it is better for you because it does not contain palm oil, emulsifiers, and preservatives. You won’t believe how this easily spreadable vegan butter melts, just like regular butter and tastes so good.
Servings: 48 tsp. (2 regular butter sticks)
Calories: 62 kcal
Prep Time 10 mins – Total Time 10 mins
Ingredients
- 8 Tbsp. almond flour
- 10 Tbsp. unsweetened cashew milk
- 1 1/2 tsp. nutritional yeast
- 1/2 – 1 tsp. salt
- 1 tsp. apple cider vinegar
- 4 Tbsp. avocado oil (or pure olive oil)*
- 1 cup refined coconut oil, melted**
Instructions
- Add the almond flour, cashew milk, nutritional yeast, salt, and vinegar into a blender and blend until smooth. The mixture should be completely smooth without any grainy bits.
- Pour in the refined coconut oil and avocado oil then blend on full speed until velvety smooth and light. Blend the mixture for at least 2 minutes so a lot of air gets in.
- Pour the vegan butter into an old-fashioned butter mold or silicone molds. Place it in the fridge and let it set. Depending on the size of your container, it might take several hours for the butter to solidify.
- You can use this vegan butter just like you would regular butter. However, we don’t recommend using it when high temperatures are involved. This includes frying, broiling, and grilling.
- Store leftover butter in an airtight container in the refrigerator for up to 2 weeks. (The shelf-life will be shorter if using homemade almond milk. The butter will last for however long your homemade milk lasts). For longer-term storage, freeze the butter in silicone ice cube trays. Once set, squeeze the butter cubes out and keep them in a sealed freezer bag for up to three months.
Recipe Notes
*If you want to use olive oil, avoid using extra virgin olive oil as it can turn bitter when blended. Pure olive oil is a much better choice.
**Make sure you use refined coconut oil. Unrefined coconut oil has a coconut flavor.
Coriander or Cilantro?
Cilantro and coriander come from the same plant species Coriandrum sativum. In different parts of the world, the very same plant-with its many health benefits-is referred to differently.
For Americans, cilantro refers to the leaves and the stalks, both of which are edible. The dried seeds of the same plant are called coriander. For Europeans, coriander refers to the leaves, stalks and the seeds. To make it even a little more confusing, in Europe and other places in the world, the leaves may also be called Mexican Parsley.
Coriander is more mineral-rich than cilantro, which has more vitamins. Coriander, compared to the biting flavor of cilantro, is warm, nutty, and has a spicy-citrus zest to it. Consequently, you would cook different dishes with each herb. Likewise, your holistic health practitioner would use these two “medicinal foods” differently in giving you nutrition advice or when prescribing either as a botanical medicine.
Coriander and cilantro both contain antioxidants that help suppress inflammation caused by free radicals. Extracts of coriander seed reduce inflammation and may even inhibit growth of certain types of cancer cells (more research is needed). Both herbs may help in managing blood sugar levels by increasing the rate at which enzymes remove sugar from the bloodstream. Additionally, coriander may help lower the “bad cholesterol” (LDL) and increase “good cholesterol” (HDL) in the bloodstream.
To learn more about how coriander/cilantro can benefit your health, either as a whole food or nutritional supplement, speak to your holistic health practitioner or nutritionist.
Lecithin for Health and Much More
It’s not uncommon to see lecithin listed on an ingredient list for everything from food to cosmetics. Lecithin belongs to a group of compounds called phospholipids, a type of fat. Phospholipids help maintain the integrity of cell walls and are important to the healthy functioning of the brain, nervous system, liver, and other vital organs.
Green vegetables, red meat and eggs are the primary sources of lecithin. In commercial use, lecithin is derived from soybeans, sunflower, egg yolk, or animal by-products. These forms of lecithin are typically used in the production of eye drops, skin creams, and emulsifiers used in food to “hold” ingredients together (mayonnaise, ice cream, sauces, dressings).
Although more clinical research is needed, as a nutritional supplement, lecithin has been used to:
Improve sleep
Alleviate stress
Reduce inflammation
Lower cholesterol
Support liver function
Prevent cognitive decline
Lecithin supplements are safe for most people, but may cause changes in digestion and gastrointestinal activity such as abdominal pain, bloating, nausea, or diarrhea. Supplements are available in tablet, capsule, and softgel form as well as granules, powder, liquid, and paste. To determine the best form and dosage of lecithin for your health needs, consult with a holistic physician.
Myofascial Release
You might assume that an all-over body massage will also relieve stiffness in the intricate, densely-woven connective tissue “web,” or fascia, that lays over your muscles. It does, but only to a degree.
Fascia is a specialized system of the body that covers and interpenetrates muscle, bone, nerve, artery and vein, and many internal organs including the heart, lungs, brain and spinal cord. This fascial system is not just a linkage of coverings. It is actually one continuous structure that exists from head to toe without interruption. The fascia, then, connects each part of your body to every other part.
Symptoms of Tight Fascia
The fascia plays an important role in the support and function of the body. Healthy fascia is relaxed and wavy in form. It has the ability to stretch and move without restriction.
Fascia that is unhealthy, due to inflammation caused by illness, surgery, repetitive action, poor posture, acute injury, trauma, or even emotional stress is indicated by symptoms such as:
- Tightness across an area of the body
- Restricted range of motion
- Tension with or without a precise cause
These changes are due to a loss of pliability. Our bodies feel “uncomfortable” and achy. Over time, this leads to changes in form and function that can lead to all kinds of additional symptoms including headache, pain, fatigue and changes in our daily activity.
Because of its unique nature, the fascia requires a special therapeutic touch known as Myofascial Release (MFR). Myofascial Release is a hands-on therapy that uses gentle, sustained pressure in areas where restrictions/symptoms are present. The aim of MFR is to reduce or eliminate discomfort and pain and to restore motion. MFR is safe and effective for most people.
Not all licensed massage therapists are trained in MFR. Those who are have taken advanced training or certification. Inquire with your holistic practitioner about MFR and where to find a skilled therapist to help you feel your best.
