Category: Recipes

If there was ever a call for digestive health, this is it!

Yes, it’s true. Your gut is considered your “second brain.”

There is no denying it anymore.

And because of the new scientific discoveries about the vagus nerve, the enteric nervous system, and the amazing influence your gut microbes can have, it’s no wonder what you eat feeds not only your body but can directly affect your brain.

I find it amazing (but not too surprising).

What exactly is the gut-brain connection?

Well, it’s very complex, and to be honest, scientists are still learning a lot about it!

There seem to be multiple things working together to create this connection. Things like:

• The vagus nerve that links the gut directly to the brain;

• The “enteric nervous system” (A.K.A. second brain) that helps the complex intricacies of digestion flow with little to no involvement from the actual brain;

• The massive amount of neurotransmitters produced by the gut;

• The huge part of the immune system that is in the gut, but can travel throughout the body; and

• The interactions and messages sent by the gut microbes.

This is complex. And amazing, if you ask me.

I’ll briefly touch on these areas, and end off with a delicious recipe (of course!)

The Vagus nerve

There is a nerve that runs directly from the gut to the brain.

And after reading this far, you’ll probably get a sense of which direction 90% of the transmission is…

Not from your brain to your gut (which is what we used to think), but from your gut up to your brain!

The enteric nervous system and neurotransmitters

Would you believe me if I told you that the gut has more nerves than your spinal cord?

I knew you would!

And that’s why it’s referred to as the “second brain.”

If you think about it, controlling the complex process of digestion (i.e. digestive enzymes, absorption of nutrients, the flow of food, etc.) should be done intelligently, don’t you think?

And guess how these nerves speak to each other, and to other cells? By chemical messengers called neurotransmitters.

In fact, many of the neurotransmitters that have a strong effect on our mood are made in the gut! e.g. a whopping 95% of serotonin is made in your gut, not in your brain.

The immune system of the gut

Because eating and drinking are the main ways disease-causing critters can get into your body, it only makes sense that much of our defense system would be located there too. Seventy-five percent of our immune system is in our gut.

These immune cells can also move throughout the entire body and cause inflammation just about anywhere.

Well, if they’re activated by something in the gut (a food sensitivity, or an actual pathogenic invader), they can potentially wreak havoc anywhere in the body. Including the potential to cause inflammation in the brain.

Gut microbes

Your friendly neighborhood resident gut bacteria. You have billions of these microbes happily living in your gut. And it’s a good thing. They do amazing things like help you digest certain foods, make certain vitamins, and even help regulate inflammation!

But more and more evidence is showing that changes in your gut microbiota can impact your mood, and even other, more serious, mental health issues.

Check out my earlier blog on how to improve your gut health: https://www.selinarose.ca/improve-gut-health/.

How do these all work together for brain health?

The honest answer to how these things all work together is that we really don’t know just yet. More and more studies are being done so we can continue learning about this connection.

But one thing is becoming clear. A healthy gut goes hand-in-hand with a healthy brain!

So, how do you feed your brain?

Of course, a variety of minimally-processed, nutrient-dense foods is required, because no nutrients work alone.

But two things that you many consider eating more of are fiber and omega-3 fats. Fiber (in fruits, veggies, nuts & seeds) help to feed your gut microbes and keep them doing their job properly. While, omega-3 fats (in fatty fish, walnuts, algae, and seeds like flax, chia, and hemp) are well-known inflammation-lowering brain boosters.

Recipe (Gut food fiber, Brain food omega-3): Blueberry Hemp Overnight Oats

Serves 2

1 cup blueberries (fresh or frozen)
1 cup whole oats (gluten-free)
1 cup almond milk
1 tablespoon chia seeds
2 tablespoons hemp seeds
½ teaspoon cinnamon
1 banana, sliced
¼ cup chopped walnuts

1. Blend blueberries in the food processor until smooth.
2. Mix blueberries, oats, almond milk, chia seeds, hemp seeds in a bowl with a lid. Let set in fridge overnight.
3. Split into two bowls and top with cinnamon, banana, and walnuts.

Serve & enjoy!

Hint: Your gut microbes love to eat the fiber in the blueberries, oats, seeds, and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts.

References:

http://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

http://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/the-brain-gut-connection

http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/the-brain-gut-connection

http://www.precisionnutrition.com/all-about-probiotics

http://www.precisionnutrition.com/all-about-probiotics

http://www.precisionnutrition.com/fix-gut-fix-health

http://www.precisionnutrition.com/fix-gut-fix-health

http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them

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

In some popular diets, such as the Paleo Diet, phytic acid is referred to as an “anti-nutrient.”

That’s because phytic acid binds to the minerals iron, zinc, and calcium preventing them from being fully absorbed when eaten. If these minerals can’t be absorbed, your body won’t get their benefits– this is why phytic acid is known as a “mineral reducer.”

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. This is helpful because these heavy metals then cannot be absorbed by the body.

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. Since these are nutritious foods, there’s no need you to cut them out completely from 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? The moisture in these two methods signals the foods to leave their dormant (dry) state and start a new life.  The 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 smooth, rather 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/

You may have heard of the “paleo” diet. It was the world’s most popular diet in 2013.

If you’re like me all diets raise eyebrows, and questions like what is it? Is it a fad? Could this eating style have points that are right for me?

Scientist and “Paleo Mom” Sarah Ballentyne, Ph.D. defines The Paleo Diet 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 (that part sounds good to me!).

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. (In my opinion, most diets for general health can be thought of this way, unless they are part of a protocol for healing or prevention of a specific condition).

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 for your health.

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 paper 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/

The words “weight-loss” and “snacks” often appear in the same sentence.

But that might also bring thoughts of “tasteless,” “cardboard,” and “completely unsatisfying.”

Right?

Let me give you my best weight-loss friendly snacks that aren’t just nutritious but also delicious!

What’s my criteria?

They have to be nutrient-dense whole foods where a little goes a long way; foods that contain protein and/or fibre.

1 – Nuts

It’s true – nuts contain calories and fat, but they are NOT fattening!

Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.

Studies show that people who eat nuts tend to be healthier and leaner.

By the way, nuts also contain protein and fiber, which means a small amount can go far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.

Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!

Tip: Carry a handful of unsalted/unsweetened nuts with you in a small container when you leave the house so you’re never scrambling for a healthy snack.

2 – Fresh Fruit

As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)

Yes, fresh fruit contains sugar, but whole fruits (I’m not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.

Fiber is something that not only helps to fill you up (known as the “satiety factor”) but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious “blood sugar spike.”

Win-win!

Look for fruit that is low on the glycemic index, like apples, pears, or grapefruit. My favourite fruits are berries—they’re sweet and tart and the same time and a serving is 1 cup (that’s a lot of berries!). To keep your blood sugar stable, pair your fruit with a handful of nuts.

Tip: Can’t do fresh? Try frozen. Vitamins and minerals stay intact in frozen fruit. Plus, they’re already chopped for you.

3 – Chia seeds

This is also one of my personal favourites…

Chia is not only high in fibre (I mean HIGH in fibre), but it also contains protein and omega-3 fatty acids. As well as antioxidants, calcium, and magnesium.

Can you see how awesome these tiny guys are?

They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick gel with a pudding-like texture. It’s delicious and fills you up.

Tip: Put two tablespoons in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy!

4 – Boiled or poached eggs

Eggs are often called the “perfect food.” They’re packed with nutrition, most of which is in the yolk.

They contain a lot of high-quality protein and a number of vitamins and minerals.

And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.

Yup, you read that right!

Tip: Boil a half dozen eggs and keep them in your fridge for a super-quick (and nutritious) snack for you and your family!

5 – Vegetables

I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.

Veggies contain fibre and water to help fill you up, and you don’t need me to tell you about their vitamins, minerals, and antioxidants, right?

You can easily open a package of baby cucumbers and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).

Tip: Have you put almond butter on celery? Use a dip that’s high in healthy fats (not one from a package that contains preservatives). How about trying my new hummus recipe below?

Conclusion:

Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be “tasteless,” like “cardboard,” or “completely unsatisfying.” Trust me.

Recipe (Vegetable Dip): Hummus

Makes about 2 cups

1  can chickpeas (garbanzo beans), drained & rinsed
⅓ cup tahini
1 garlic clove
2 tbsp olive oil
2 tbsp lemon juice
1 tsp. sea salt
½ tsp. pepper

Directions:

Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend. Store in the fridge for up to 1 week.

Tip: Add spices like dill, paprika, basil or oregano to the hummus to make more of a traditional vegetable dip flavour.

References:

http://www.precisionnutrition.com/encyclopedia/food/almonds/

https://www.dietvsdisease.org/best-fruits-diabetics/

http://www.precisionnutrition.com/encyclopedia/food/eggs/