CHAI SPICE
Make your spice quickly at home with basic ingredients you most likely already have in your spice rack. Recipes for chai or chai masala vary but this is one I found the best for my additions in black tea and baking. If you would prefer to buy a great brand of Chai Masala, click here.
CHEF LISA DENIEARS CILANTRO- LIME SAUCE
Chef Lisa, a very dear friend of mine, was kind enough to share this delicious recipe with the world. Thanks, Chef! This recipe is versatile and can be used as a condiment, marinade, or dressing. It can also be made ahead and frozen for up to 2 months. I highly encourage using this as a condiment for Collard Green Wraps or on a baked sweet potato with avocado slices.
CARROT- COCONUT PANCAKES
This is the perfect pairing of nutritious ingredients to create a tasty and filling breakfast or dinner-for-breakfast treat.
BUCKWHEAT SOBA NOODLE SALAD
This is a great dinner salad, and this recipe makes enough leftovers for lunch the next day. This salad can be served with warm noodles and dressing or as a cold salad on a hot summer day. Either way, it’s bursting with flavor and nutrients.
ANYTIME BARS
I would call this snack a mix between cake and a brownie. This moist, chewy treat provides exceptional nutrients, vitamins, and much-needed minerals. Molasses add an element of deep, robust flavor that is warm, satisfying, and nutrient-dense. Flaxseed and hemp hearts act as binders and receive high marks for fiber, protein, and alpha-linolenic acid. ALA is an omega-3 fatty acid that the body cannot synthesize on its own. This fatty acid has solid antioxidant properties that aid in reducing inflammation and boosting skin structure. It is also responsible for promoting healthy nerve function and slowing the progression of memory loss disorders. Replacing the chewy raisins with different dried fruits, cacao nibs, or dark chocolate chips would certainly be delicious!
BUFFALO CHICKPEA AND KALE PATTIES
This is such a delicious and well-rounded burger. The flavors are spot-on and you are avoiding ultra-processed ingredients. The addition of buffalo-flavored sauce complements this nutritious whole-food plant-based alternative.
BEET SALSA
Beet salsa can be a versatile condiment to complement so many different dishes. The savory taste would be the perfect pairing with quinoa and roasted vegetables. At times, cutting up an avocado into the recipe below can be a delicious snack with some baked potato chips (See Baked Potato Fries/Chips).After the Reset phase, add a diced apple, golden raisins, jalapeno pepper, and cilantro to the recipe below and serve up the most creative zesty salsa.There are many diverse types of beets to choose from such as golden, Chioggia, and stripped versions.Beets support digestive and brain health with many impressive nutrients. They are also optimal for blood flow and fighting inflammation.
Rethink Your Drink
The Value and Beauty of Hydration, and Why are Electrolytes All the Buzz? While I often stress the importance of a balanced diet, it’s crucial to recognize the transformative power of proper hydration. Just as we derive nutrients from our food, maintaining a well-hydrated body is equally vital for our everyday functions. These days, being glued to our ever-popular water bottle seems like a must. I always leave home with two filled with water as I go about my daily routines. However, water is no longer the end-all-be-all for appropriately nourishing and the only source for reaping benefits from quality hydration practices. We lose vital electrolytes daily from daily activities, movement, heat, normal kidney functions, illnesses, medications (diuretics, antibiotics, laxatives, chemotherapy drugs), and poor dietary habits. Adequate hydration affects both physical and mental well-being. I recently had a firsthand experience of this while hiking the Grand Canyon. It was undoubtedly challenging but one of the most rewarding adventures I have crossed off my bucket list. While in the canyon, I noticed the water was not quenching my thirst, which irritated me. A guide made me stop and noted that I must either take a salt pill or eat an orange. I picked the orange, and my mood instantly picked up as I felt the thirst instantly satisfied. This personal experience made me realize the importance of electrolytes and how plain water alone would not have been sufficient. As much as water is essential, the additional nutrients make for more effective hydration. Many think that seltzers, coffee, or tea are adequate sources of hydration for their bodies, but they need to include beneficial compounds that whole foods can also provide. Many also do not realize that coffee and tea are diuretics, meaning instead of holding on to the positive effects of hydrating, those drinks will cause your kidneys to make more urine, and you will lose that vital fluid and salt more quickly. Let’s examine the role of electrolytes in our body. These minerals carry a charge and are essential for a wide range of physiological functions, including maintaining fluid balance, supporting nerve and muscle function, aiding in detoxification, regulating blood pressure, and promoting bone health. In other words, they are crucial for our overall well-being and hydration. The main minerals electrolytes provide are as follows: o Sodiumo Potassiumo Calciumo Magnesiumo Chlorideo Bicarbonateo Phosphate Whole-food sources play a crucial role in hydration. They include table salt, bananas, oranges, potatoes, spinach, dairy, leafy greens, nuts, seeds, and whole grains. By incorporating these foods into your diet, you can ensure more balanced and effective hydration. When an imbalance occurs, look for the following warning signs: o Muscle crampso Irregular heartbeato Thirsto Decreased urine outputo Fatigueo Dry skino Headacheo Dizzinesso Constipationo Confusiono Low blood pressure Complementing the wide range of benefits both hydration and nutrients offer comes with awareness and your frame of mind to make your best effort. A sufficient intake of liquids, even from fresh fruits bursting with natural juices, aids in balance. Intact sources are better choices, so be wary of pre-packaged smoothies, sweetened teas, or juices. Most store-bought versions contain added sugars up to 50+ grams per serving. To calculate how teaspoons of added sugar go into your favorite beverage, divide the grams of added sugar by 4. The numbers can be staggering, but it is an eye-opener when you become more mindful. Shifting those choices and giving significant purpose to your personalized journey requires one day at a time and minor improvements leading to significant strides. Water is essential, as it makes up about 60% of the human body, but the appropriate nutrients are a super-power not to be dismissed. Please work with your body, not against it, to ensure an adequate intake of both. In good health!
MAY is Mental Health Awareness Month
Taking the opportunity to understand and support those affected by mental health issues is why the month of May is devoted to this critical topic. Annually, heightened awareness develops from the urgency to reduce the stigma often associated with mental health conditions. Recently, there has been an extensive boost in public awareness, highlighting resources, services, and support, but increased recognition and empathy are needed. I came across the following article in the Daily News from a local advocate and found the statistics of this dilemma in NYC quite staggering. I applaud the authors of this piece for advocating for reform and change as they are co-founders of an addiction and mental health facility in NJ. They aspire for a dedicated community based understanding when confronting the perils of our growing mental health crisis. Mental health is certainly not my specialty, and I am stepping out of my comfort zone and area of expertise by broaching the subject. As eloquently as possible, I will highlight the importance and respect this topic deserves. I believe I can safely say we probably know individuals affected by mental health issues, addiction, and the heartache of mismanagement, stigmas, and lack of education about these diseases. Perhaps we are affected first-hand or indirectly. Either way, the goal surrounding the dedication to raising more awareness is to promote the growing number of available resources, services, and support networks. Open conversations and education on mental health also aid in support and a clearer understanding of symptoms and treatment options. Mental health receives so much attention in the media, and we can easily read an article or watch the crisis unfold in the news. However, getting involved can mean taking a moment to recognize the impact advocacy can make. Proactive steps to support optimal mental health in ourselves and others effectively address action versus neglect and an uncaring attitude. Outside assistance and everyday advancements play a significant role in social change and championing improvements in the lives of individuals and communities. Please recognize those change-makers dedicated to moving mountains and outstanding advancements in mental health reform. “Only through a concerted, dedicated effort can we hope to change the narrative from one of neglect to one of recovery and resilience.” Scaduto and Cellary are co-founders of Valley Spring Recovery Center, an addiction treatment and mental health facility in Norwood, N.J.
Plant Diversity
Supporting Gut Health by Feeding Your Microbes Our gut is home to about 40 trillion microbes. These microbes are unique strains of bacteria that crave various plant foods to thrive. When appropriately nourished, they are adaptable and enriched enough to champion our best healthful outcomes. Beneficial bacteria establish superior immune responses, digestive processes, nutrient absorption, and vitamin production within the intestinal tract. With all the emerging information on gut health, it’s empowering to understand that TLC of your gut environment is one of your best investments. Through our skin and digestive tract, we are exposed to bacteria daily. These florae are groups of microbes living in or on your body. Some make us ill but many aid in most processes we need to survive. Instead of focusing on destroying bad microbes, our objective should be to reinforce and nurture favorable resident organisms, a task that you can actively participate in. By maintaining a healthy gut, you can expect a host of positive health outcomes: Improved digestion, reduced inflammation, enhanced immune responses, and a significantly lower risk of chronic and autoimmune disease. These are the rewards of your commitment to gut health. Let’s break down key mechanisms of optimal gut health and explain why increasing your intake of specific whole food plant sources like apples, broccoli, quinoa, oats, almonds, lentils, and chia seeds can flourish your gut wellness. By increasing daily fiber intake from whole food plant-based sources, critical processes and beneficial outcomes are improved from the following: Short-chain fatty acids (SCFA): Healthy gut bacteria ferment dietary fiber to produce byproducts called SCFA. SCFAs maintain intact cellular structure and barrier protection to both the gut barrier and colon lining. This structural reinforcement regulates immune functions and lends to less inflammation (skin, joints, heart, brain, kidney, lungs, and the development of life-threatening illnesses) Bowel Consistency: Regular bowel movements and eliminating everyday toxins are essential for a flourishing digestive tract. An adequate intake of plant diversity and fibers, SCFA, and nutrient absorption aid in daily bowel movements and the prevention of constipation. Gastrointestinal Disorders decrease with a healthy gut barrier and reduced inflammation. Properly ingesting an array of nutrients and phytochemicals, which are natural compounds found in plants has been shown to have health benefits. A variety of plant foods protects against unfavorable disorders like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), dysbiosis, leaky gut, and colorectal cancers, which are all so prevalent in our society. With an increased intake of soluble and insoluble fibers and an emphasis on whole-food plant diversity, we ensure the growth of beneficial bacteria. The fiber we ingest from plant-based foods is prebiotics, which act as a fertilizer our favorable gut bugs happily eat up, aiding in cellular growth, healing, and energy. Aim for 30 plants a week and you’ll be surprised how easily this can be attained with consistency and a positive mindset. How do you start? One day at a time, with no pressure for perfection. Sometimes, inspiration is half the battle. I love being encouraged by anyone who aspires to create with plant diversity. There is so much to look at especially online, and social media or you can one-stop shop here and see what catches your eye. To assist in facilitating this process, remember that whole-food plant sources include herbs (fresh and dried, and spices. A fruit compote made from seasonal fruit and then used to top yogurt or chia pudding could easily add up to between 5-10 plant sources. A snack like these Superfood Bites are seven sources of plants. See one of my newest salad dressings below which uses herbs, sprouts, and leftover greens to inspire various plant consumption, control over quality ingredients, and money saved over costly store-bought versions. Is plant-diversity the ultimate gut-fix? No, unfortunately, there are no quick fixes, but rest assured, attention to increasing dietary fiber from a variety of plant sources is one step in the most advantageous direction. Supporting the skill set of our microbes reinforces the integrity of vital gut functions. Optimal gut functions are essential for orchestrating many of our daily organ and hormonal operations.These key mechanisms need your attention and a mindset that is dedicated to significant progress and overall wellness.