Smoothies - 5 Ways to Add Protein Naturally

Happy Thursday! I hope your week is treating you nicely. I've had great energy this week. Maybe it's the sunshine, maybe all the yummy food I've been eating, maybe it's from good news that I've been hearing from friends.. (one that just got engaged! yay!) who knows, but it's just a good week! (lPharrell's song "Happy" is playing in my head right now, lol).

Ok, back down to earth and on to today's post..

I am sure most of you know that good quality protein is an essential part of every diet. Your body uses amino acids contained in the protein to build tissues including muscle and bone, hormone production, and detoxification among many other vital processes.  It's important to get your protein from a variety of sources because each source also contains a broad array of micro-nutrients. So if you broaden your spectrum, you're more likely to ensure you get all your vitamins and minerals each day. This applies to all the food we eat. Variety is essential to optimal health.

I came across an article today on StumbleUpon (really cool website if you haven't already checked it out) that offered different ways to add protein to your smoothies without having to use store bought powders. Below are some of my favorites from that list:

1. Nut Butter - Almond, Peanut, Cashew, Nuttzo... your choice. Nuts are a great way to add about 7 grams of protein per serving to your smoothies, plus different varieties contain Omega 6 and 3 fatty acids for cellular functions and L-arginine for building lean muscle!

2. Chia Seeds - not only are these guys loaded with omega 3 fatty acids and fiber, they bring in 4 grams of protein per tablespoon.

3. Sunflower Seeds - These guys have about  1.5 grams of protein per tablespoon and are loaded with the minerals Selenium and Zinc which are needed as metabolic co-factors in your body. Most people are deficient in both of these!

4. Raw Eggs - Before you crinkle your nose, hear me out...Raw, organic, pastured eggs are a great source of protein and omega 3 fatty acids. They are also packed with B vitamins and antioxidants. Once you blend them up, you wont even know they're there :) If all you have are conventional eggs, I would skip this option.

5. Yogurt - Greek yogurt has up to 14 grams of protein per serving and contain those valuable probiotics (good bacteria) that help out digestion. If you have a dairy sensitivity, try using coconut or almond milk varieties of yogurt if tolerated. Be sure to read the labels as many commercial yogurts are loaded with sugar. I personally like Wallaby's Organic Greek yogurt which you can find at Whole Foods, Jimbos (local San Diego), or other grocery stores.


To view the original article and other protein ideas, visit the following link:  http://www.stumbleupon.com/su/1qRqKF/www.buzzfeed.com/deenashanker/chemical-free-ways-to-add-protein-to-your-smoothie/?_nospa=true

I would recommend staying away from adding SOY as a source of protein as it functions as a xenoestrogen in the body and can disrupt your endocrine pathways/cycles.

Enjoy!!

Do you have a favorite protein source to add to smoothies?

Cooking through my CSA box - Mixed Mushroom Soup

Happy HUMP day everyone! I hope your week has been treating you nicely! I have been busy with all the usual. :) While at the gym today, I had a craving for some soup with mushrooms.  Random, I know. I am reading the book the Omnivores Dilemma by Michael Pollen and towards the end of the book, he describes the taste of Chanterelle mushrooms as having "a delicate flavor, fruity with a hint of pepper, and a firm but silky texture."Well, I had that in my head all afternoon. So after the gym, I popped over to Whole Foods in search of some mushrooms. They didn't have the Chanterells, but they did have some locally grown Maitake and Bunashimeji mushrooms that I swooped up. With my loot in hand, I headed home to see what I could make. I ended up throwing together a soup of mushrooms, goodies from my weekly CSA box, a little brown rice and some homemade bone broth. It was soooo tasty that I had to share it with you tonight! It's loaded with vitamins and minerals and is also very healing for the gut!! I hope you enjoy!!!


Mixed Mushroom Soup with Rainbow Chard & Spring Onions

Ingredients:
1 bunch of Rainbow chard, chopped. Leaves and stem separated.
3-4 large spring onions chopped
1 bag (3.5 oz) Bunashimeji Mushroom (or mushroom of your choice)
1 bag (3.5 oz) Maitake Mushroom (or another mushroom of your choice)
1/2-1 cup of pre-cooked brown rice per serving (I soaked mine over night in whey and bone broth)
Homemade Beef Bone Broth
1 tbsp of gelatin per serving (I recommend Great Lakes gelatin)
1 1/2 tbsp Ghee
Salt to taste

Directions:
1. In a Dutch oven, melt 1 tbsp of ghee over medium heat.  Add chopped onions and cook 4-5 mins. Stir. Heat bone broth in small saucepan.
2. Add chopped up chard ends and allow to cook another 3 mins. Stir
3. Add chopped chard leaves and chopped mushrooms
4. Allow to cook for 5-7 mins
5. In a separate pan, heat another 1/2-1 tbsp of ghee on medium heat. Lightly fry brown rice until you smell nice nutty aroma. approx 3-4 mins.
6. Prepare serving bowls. In each bowl mix approx 1 tbsp of gelatin with 1/4 c cold water. The mixture will be very gelatinous. Top with 1/2 - 1 cup of brown rice. Next, add about 1-1/2cups of the vegetable mixture. Add 1 1/2 - 2 ladles of hot bone broth. Salt to taste. Enjoy!!!

I'm choose to assemble this soup separately because I personally do not like soggy rice in my soup. I'm sure you could combine all the ingredients into one pot, but I recommend trying this one first! :)

Paleo Banana Bread

Good Morning! I wanted to share with you a very tasty recipe for Paleo Banana Bread from Civilized Caveman Cooking. I have made this recipe a few times already, and I love it! It's a nice healthy treat that isn't loaded with added sugar! Enjoy!!

Paleo Banana Bread

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Prep time

10 mins

Cook time

60 mins

Total time

1 hour 10 mins

Serves: 8

Ingredients

• 4 bananas, (2 1/2 cups mashed or 575 grams)(they can be yellow bananas)
• 4 eggs
• 1/2 cup almond butter (140 grams)(or coconut, sunflower seed, macadamia nut, etc butter)
• 4 tablespoons grass-fed butter, melted (can substitute coconut oil)
• 1/2 cup coconut flour (75 grams)(or almond flour, macadamia nut meal, etc)
• 1 tablespoon cinnamon
• 1 teaspoon baking soda
• 1 teaspoon baking powder (gluten free or homemade)
• 1 teaspoon vanilla
• pinch of sea salt

Instructions

1. Preheat your oven to 350 degrees fahrenheit
2. Combine your bananas, eggs, and nut butter, and grass-fed butter in a blendtec, blender, food processor, or mixing bowl and mix well (if using a mixing bowl you need a good hand-mixer)
3. Once all of your ingredients are blended, add in your coconut flour, cinnamon, baking soda, baking powder, vanilla, and sea salt and mix well
4. Grease a 9×5 glass (see notes) loaf pan with a fat of your choice (I used grass-fed butter). If you use a metal pan it will probably bake in 35-40 minutes so start checking at 35 to ensure the middle stays moist
5. Pour in your batter and spread it evenly throughout
6. Place in your preheated oven and bake for 55-60 minutes or until a toothpick inserted into the center comes out clean
7. Remove from oven and flip your bread out onto a cooling rack
8. Slice and serve

Variations

1. Cranberry Orange – Only use 3 tablespoons of butter. Add zest of one whole orange diced, juice of one whole orange, and1 cup dried cranberries or fresh if you want
2. Chocolate Blueberry – Add 1 cup of fresh blueberries and 1/2 cup of cocoa powder
3. Pumpkin Pecan – Reduce the almond butter to 1/4 cup and add 1/2 cup of pumpkin puree and 1 cup of roughly chopped pecan pieces

Notes

If you want to make these into muffins, use the same recipe and for mini muffins bake approximately 25 mins and normal size muffins 30-35 minutes.

http://civilizedcavemancooking.com/grain-free-goodies/paleo-banana-bread/

Do you have a favorite banana bread recipe or other treats you like to make??

Digestion Part 2

Happy Friday Everyone! I hope the week has been treating you well,  and I hope you found time to relax a little while enjoying your meals. This week has been pretty busy filled with all the usual tasks of everyday life - a little studying, working, and relaxing.

Today I'd like to expand on last weeks post and talk about the digestive process, start to finish as well as provide some strategies you can employ to support your digestion naturally. Here it goes..

Digestion Part 2

Digestion is a North to South process. It begins in the mind (as discussed last week). Once food is consumed, it works its way through various 'compartments' where food is broken down into nutrients and absorbed. Toxins are packaged for shipment out of the body, and wastes are then excreted. Sounds simple enough right? Well, let's break it down a little more...

There are 3 key players (organs) in the digestive game - Stomach, Pancreas, and Gallbladder. Each one plays a critical role in how our food is broken down so that it can be absorbed and assimilated into our bodies.

The stomach is the main holding tank, if your will, where the food is liquified and proteins are broken down. As you take your first bite, your stomach is releasing copious amounts of hydrochloric acid, hormones (gastrin), and enzymes, namely Pepsin (which digests proteins). As food is received by the stomach, it is met by a bath of hydrochloric acid where it starts to liquify. Pepsin begins to act on the proteins by breaking them down into smaller polypeptides and peptides (smaller strings of amino acids). The pH of the stomach is very acidic. It sits between a pH of 1.5-3 during digestion. This highly acidic environment serves several purposes:

1. Helps break the chemical bonds of food and turn it into a liquid form.
2. Activates pepsinogen (inactive form) into pepsin (active form). If pepsin were active in the stomach all the time without food, the stomach would start to catabolize itself (meaning you would die). It's very important that the acid levels remain below pH 3 because as the pH increases above this level, the ability to activate pepsin drops sharply - meaning you won't be able to breakdown proteins!
3. Disinfects the stomach and kills harmful pathogens before they can enter your bloodstream. (Yay for your immune system!)

Once this highly acidic liquified food, now referred to as Chyme, is ready, it is released into the small intestines for further breakdown.  As the chyme enters the small intestines, the pancreas is signaled to release bicarbonate to neutralize the acid level as well as pancreatic enzymes for further nutrient breakdown. At the same time, the gallbladder is signaled to release bile which will emulsify the fats into smaller fatty acids. The villi and microvilli of the intestinal walls begin to absorb the broken down nutrients into the bloodstream and the lymph system.

The chyme will continue its path down the small intestines and large intestines where more vitamins and minerals are extracted, water and some bile is recycled, and eventually formed into feces and excreted.

Whew, that was a mouthful (no pun intended).

So the above description is how digestion is SUPPOSED to work. Although, you can probably guess that's not quite how the story plays out for most of us. Because of the type of food we ingest, highly refined carbohydrates and poor quality fat or no-fat/low-fat, the stress that surounds our everyday lives, and the toxic load we put our poor liver through on a daily basis, it's safe to assume that most people have a digestive track that is out of balance. So what can you do to even things out a bit??? Below are a few easy strategies you can employ to support your digestive track start to finish.

1. CHEW YOUR FOOD! this is the single easiest change you can make that will have a huge impact on your digestion. Undigested food particles can cause trauma to the intestinal walls and can create a leaky gut situation (we'll save that for a later post).

2. Eat real whole food. Reducing or eliminating highly refined carbohydrates can have a positive impact on your stomachs ability to secrete hydrochloric acid which is needed for all the above mentioned reasons.

3. Eat high quality fat with every meal. You gallbladder will not work optimally if you don't consume fat. What happens instead is the bile can back up in the gallbladder. It can become viscous - eventually leading to it's inability to squeeze and release bile or it can lead to the formation of stones. The quality of fat you put in your body is just as important. If you eat trans fats, your liver will not be able to produce high quality bile and package toxins appropriately. This will increase your overall toxic load.

4. Eat plenty of fermented vegetables and consume fermented drinks! The beneficial bacteria in fermented foods nourished the healthy bacteria in your gut. These helpful little guys aid your body in breaking down and absorbing vitamins and minerals. They even produce vitamins themselves from wastes in the large intestine! These types of food include kimchee, beet kvass, and kombucha.

I hope this helps to shed some light on the various processes in the digestive tract. It's easy to not think about what happens next after we put the food in our mouth. Hopefully these tips will help you to bring a little more balance to your digestive tract.

Coming up next, I will be sharing  specific tonics you can make at home to help support digestion including the use of apple cider vinegar to stimulate hydrochloric acid secretion (YES, more HCL is a good thing!) and beet kvass to help you gallbladder. Stay tuned!

As always, please feel free to leave comments or provide any feedback! Thank you!

Digestion Part 1

Digestion.....it all begins in the mind...

We live in an 'on the go' culture. We are often rushing from one meeting to the next, checking email on the fly, running errands, squeezing in a workout, chores, etc. Our days are filled with an endless list of 'to-dos' that never seem to end. While meeting the demands of our day, we often inhale our food with little or no thought. This results in our food being mal-digested, and we can experience bloating, cramps, heartburn, headaches, mood swings, and the list goes on. We repeat this pattern day in and day out, and it isn't until a chronic or serious health condition sets in that we decide to re-evaluate our situation. It doesn't have to be like that!

Digestion is a parasympathetic process. This means that optimal digestion occurs when we are in a relaxed state. As we begin to think of or smell our food, the brain signals the salivary glands in the mouth to start secreting salivary amylase (an enzyme needed to breakdown carbohydrates). The brain also signals the stomach to start secreting hydrochloric acid, pepsin (enzyme for breaking down proteins) and several other digestive enzymes and hormones. The pancreas is also signaled to prepare for the release of insulin.  All of this occurs BEFORE we even take our first bite! 

Now imagine how most people eat most meals... scarfing food down before work/class/next appt, eating in the car while stuck in traffic, eating in front of the tv/computer/phone, and the list goes on. Hours later we end up with bloating, heartburn, headaches, mood swings, (insert your symptom here). We often put very little thought into the actual process of digesting our food.

Many of us eat our food in what is called a sympathetic state. This is basically the opposite of the relaxed, parasympathetic state. When we are in a sympathetic nervous system state, our body is preparing for 'fight-or-flight'. Gastric secretions are halted. Blood is shunted into the muscles; blood vessels constrict, airways dilate, and your body prepares to take on a life threatening or stressful situation. When we are eating on the go, inhaling our food, arguing at the dinner table, etc - we are putting our body in a stressful state and therefore impairing the digestion process. The result is poor digestion and usually some kind of gastrointestinal upset.  Never any fun. 

Fortunately, we can change this! By setting aside at least 30 minutes to eat meals, ensuring you are in a relaxed state, not eating in front of the tv/computer/at our desk, this can have a significant impact on the digestive process. I personally like to start each meal by taking a few deep breaths. This allows me to calm myself down, focus, and enjoy my food. It really helps me connect to my body. By taking a few deep breaths and being relaxed, this aids proper brain/gut communication so that my stomach is ready to receive and process the foods I'm about to eat. 

While the digestive process can be very complex, my goal is to break it down in small pieces so that readers can learn and incorporate strategies that might be helpful to improving their health. Stay tuned for my next post as I expand upon the digestive process and how important proper digestion is to the rest of your body. 

Do you have any strategies for eating in a relaxed state?