Congratulations if you’re currently working your way through the PhysioCleanse and Detoxification Program or if you’re just sticking to your clean eating regime!  This weekend, we’ll be watching the Super Bowl, or at least the commercials – and we still want our “detoxers” and “clean eaters” to be able to enjoy the celebrations as well as eating detox friendly treats! If you’re on the shake/smoothie part of the detox, make sure that you still drink them and remember, even though these recommended recipes are detox friendly, you should still be eating a controlled amount!   Another tip, have your smoothie or shake before you go to the party, so you eat less.  These recipes are tasty enough to share with non-detoxers too!  Who knows, you may convert them!  Most importantly, HAVE FUN and ENJOY the event and being with your friends and family. 

XOXO,

Melissa

Easy Detox Chicken Wings:

(10-12 servings as an appetizer)

 Ingredients:

• 9 – 10 lbs. whole chicken wings
• 1 tbsp coconut oil
• cayenne pepper to taste
• sea salt to taste

 Instructions:

1. Preheat oven to 525°F.
2. Line 2 baking trays with foil and grease both trays with the coconut oil.
3. Using kitchen shears or a knife, cut the tips off the wings, and split the wings into drumettes and wingettes.
4. Season the wing pieces with plenty of sea salt and place in the upper third of the oven for 50-55 minutes until well browned and crispy.
5. Remove from the oven and immediately season with cayenne pepper.
6. Allow to rest for 5 minutes.
7. Serve immediately for a crunchy texture, or leave them to cool to room temperature for a slightly chewier texture. 

Detox Chicken Wings:

 Ingredients:

• 1 package of fresh chicken wings
• 1 cup almond flour
• 1 tsp onion powder
• ½ tsp garlic powder
• ½ tsp thyme
• ½ tsp paprika powder
• ½ tsp sage
• ½ tsp nutmeg
• 2tsp lemon pepper
• ¼ tsp cayenne pepper
• ¼ tsp black pepper
• extra virgin olive oil

Instructions:

1.  Preheat oven to 475°F.
2. Line 2 baking trays with foil.
3. Combine flour, onion powder, garlic powder, paprika powder, peppers and herb in a large mixing bowl and mix together.
4. Lighly coat the chicken wings with the olive oil and dip each wing in the almond flour mixture until evenly coated.
5. Bake for 25-35 minutes or until crispy and cooked through.

Guacamole

(6 servings)

Ingredients:

• 2 avocados
• 1 onion, chopped
• ½ cup cilantro, chopped
• 1 tomato, chopped
• juice of 1 lime
• ½ tsp cumin
• ½ tsp white pepper
• 2 garlic cloves
• sea salt to taste

*To dip: celery stalks, sliced cucumber, carrot sticks or rice crackers.

Instructions:

1. Scoop the flesh of the avocados into a mixing bowl. Add all other ingredients.
2. Mix all ingredients together well to meet desired consistency. Do not over mix.
3. Chill for several hours before serving.

Hummus:

(6 servings)

Ingredients:

For the Hummus:

• 2 cups canned chickpeas, drained (reserve liquid)
• ¼ cup tahini (optional)
• 1 tsp cumin
• 1/3 cup lemon juice
• 2 tbsp extra virgin olive oil or flaxseed oil
• 2 garlic cloves, crushed
• sea salt to taste

*To dip: celery stalks, sliced cucumber, carrot sticks or rice crackers.

 Instructions:

1. Drain beans and reserve liquid. 
2. Blend beans in a food processor with remaining ingredients. 
3. If mixture seems dry, add some of the reserved liquid slowly to the blender to make a smooth paste.
4. Chill for several hours before serving.

Clean Salsa

 Ingredients:

• 4 cups fresh tomatoes, diced and drained
• ½ small onion chopped
• 1 large green bell pepper, chopped
• ¼ cup fresh cilantro
• juice of 1 lemon or 2 limes
• 4 garlic cloves
• 1-3 jalapeno peppers to taste

 Instructions:

1. Combine the diced tomato, onion and green bell pepper in a large mixing bowl.
2. In a food processor, place peeled garlic cloves, cilantro, jalapenos and lemon or lime juice. Process until slightly a slightly chunky paste forms.
3. Add the chunky paste to the mixing bowl and mix all ingredients together well.
4. Keep refrigerated until ready to serve.

Deviled Eggs:

(12 half-egg servings)

Ingredients:

• 6 hardboiled eggs
• 12 tbsp hummus (see above hummus recipe)
• paprika to taste
• sea salt to taste

Instructions:

1. Slice the hardboiled eggs in half and remove the yolk.
2. Spoon 1 tbsp hummus into each hollowed-out egg.
3. Season with paprika and sea salt.

Turkey and Guacamole Burgers:

(6 servings)

 Ingredients:

For the Guacamole:

• 2 avocados
• 1 tsp garlic powder
• ½ tsp black pepper
• 2 jalapenos, finely chopped
• ½ white onion, finely chopped
• 1 cup cilantro, finely chopped
• juice of 1 lime

For the Burgers:

• 2 lb. lean ground turkey
• 4 tsp ground cinnamon
• 1 tsp garlic powder
• 1 tsp black pepper

• extra virgin olive oil
• iceberg lettuce, 1 whole leaf per burger, washed and dried

Instructions:

For the Guacamole:

1. Cut avocados in half. Remove the pits and scoop flesh into a medium-sized bowl.
2. Add garlic powder, black pepper, jalapenos, white onions, cilantro and lime juice.
3. Mix all ingredients together. Do not over mix.  
4. Cover and chill for an hour before serving.  

For the Burgers:

1. Preheat your grill or grill pan to medium-high heat.
2. Add turkey, cinnamon, garlic powder and black pepper to a large bowl.
3. Mix together with clean bare hands.
4. Divide the mixture into 6 parts and mold into flat patties.
5. Lightly coat the hot grill with olive oil and add the patties.
6. Grill patties for 7-9 minutes on each side, until cooked through.
7. Top each burger with guacamole and wrap in iceberg lettuce leaves.

Layered Black Bean Dip

(8 servings)

Ingredients:

• 16 oz black beans, drained and rinsed
• 1 medium onion, diced
• 3 garlic cloves, minced
• 2 avocados
• 1 cup tomatoes, seeded and diced
• ¼ cup scallions, thinly sliced
• 3 limes
• 1 jalapeno pepper
• 2 tbsp extra virgin olive oil
• 1 tsp ground cumin
• 1 tsp red pepper flakes
• 1 tsp chili powder
• 1 tbsp purified water
• ¼ tsp black pepper
• 1 tbsp sea salt

*To dip: celery stalks, sliced cucumber, carrot sticks or rice crackers.

Instructions:

1. Heat the olive oil in a skillet over medium heat. Add onions and sauté for 3-4 minutes until soft. Add 2 of the minced garlic cloves and sauté for another 2 minutes. Remove from heat.
2. Place the black beans into a food processor and add half the onion/garlic mixture along with the jalapeno pepper, juice from 1 lime, cumin, water and ½ tsp salt. Process until smooth and set aside.
3. Stir in half the cilantro to the remaining onion/garlic mixture.
4. Scoop the flesh out of the avocados and mash down with the juice of the second lime to form a thick paste. Set aside.
5. Place the tomatoes in a bowl and add the juice of the 3rd lime, scallions, remaining cilantro, red pepper flakes, remaining minced garlic clove, chili powder, remaining ½ tsp sea salt and pepper. Stir until mixed.
6. In an 8 x 8 glass baking dish, spread the bean mixture evenly over the bottom. Then, spread the onion/cilantro mixture over the top and then the avocado mix. Sprinkle the tomato mixture on the top to finish.
7. Dip with fresh sliced cucumber, celery stalks, carrots sticks or rice crackers.

Chicken Margarita Pizza

(2-3 servings)

 Ingredients:

• 1 gluten and sugar-free pizza crust (Namaste Foods pizza crust mix)  
• 1 chicken breast, cooked and shredded 
• 2 tomatoes, sliced 
• 1 garlic clove  
• 2 tbsp extra virgin olive oil 
• basil leaves 
• sea salt and pepper to taste 

*other toppings to try out include: bell peppers, jalapeno peppers, onion and fresh herbs!

Instructions:

1. Preheat oven to 400°F.
2. Rub crust with garlic clove and olive oil.
3. Layer with tomato, basil and chicken (or other desired “clean” toppings).
4. Season with sea salt and pepper.
5. Bake till heated (7-10 minutes).

 Turkey Chili

(10 servings)

 Ingredients:

• 1½ lbs. lean ground turkey meat 
• 1 large red onion, chopped 
• 1 large green bell pepper, chopped 
• scallions, chopped (for garnish) 
• 6 oz. canned tomato paste (no sugar added) 
• 15 oz. canned kidney beans 
• 15 oz. canned tomato sauce (no sugar added) (optional) 
• 6 garlic cloves, diced 
• 4 tbsp ground cumin 
• 1 tsp ground coriander 
• 1 tbsp chili powder 
• 3 cups fresh tomatoes, diced 
• 1 vegetable bouillon cube, dissolved in 1 cup purified water (gluten-free) 
• 1 tbsp extra virgin olive oil 

Instructions:

1. In a large soup pot, sauté the red onion, bell pepper and garlic cloves in olive oil until the onions become translucent.
2. Add the turkey meat and continue to stir until the meat is cooked.
3. Stir in cumin, coriander and chili powder.
4. Pour in the water with the dissolved bouillon cube.
5. Add the tomatoes, tomato paste and beans.
6. Keep at a low and steady boil for about 5-10 minutes to allow the spices to really absorb.
7. If you find the chili is too thick or dry, add the can of tomato sauce.
8. Cool and serve. Garnish with chopped scallions.

Platter Ideas:

Crudités Platter:

• Variety of vegetables: broccoli, cauliflower, baby carrots, sliced bell pepper, grape tomatoes, cucumber etc.
• Healthy home-made dips (e.g. hummus, guacamole, black bean. See the above recipes for ideas).

Fruit and Nut Platter:

• Variety of fruits: cherries, melon, grapes, sliced apples, strawberries, raspberries etc. (sprinkle with lemon juice to keep fresh and dried cinnamon for flavor).
• Raw walnuts, almonds or toasted pecans.

Charcuterie Platter:

• Sliced turkey breast, sliced chicken breast, sliced hardboiled eggs.
• Sliced avocado, baby greens.

Drink Ideas:

Apple Lemonade:

Combine unsweetened apple juice with fresh lemon juice, and then mix into sparkling water, or pour over ice.

Home-Made Strawberry Lemonade:

Add fresh or frozen strawberries, lemon juice and lemon slices into still/sparkling water.

Lemon/Lime water:

Add flavor to your water (still or sparkling) by adding a few slices of fresh lemons and/or limes.

Cucumber water:

Make your water a little bit more refreshing by adding in some fresh cucumber slices.

Coconut water:

Pour unsweetened coconut water over ice for a refreshing drink. Try adding fresh mint or cucumber for extra flavor.

Spa water:

Add slices of lemon, lime, cucumber and kiwi into a pitcher. Allow the flavors to spread before serving with ice!

Chilled  tea:

Make your favorite organic, non-decaffeinated herbal tea, allow to chill and serve over ice!

ENJOY and HAVE FUN!

Tis the season to be thinking about detoxing and cleansing.  With my clients, the start of the holiday season is a very popular time to embark on a detox and cleansing program.  With all of the claims about detoxing, many people calling it dangerous, unsafe and extreme, some programs can be very healthy and safe.  The key is to look for a program that works for you, which should have safe recommendations and supplements that are third party, certified for quality.  So, who should detox?

If you’re unhappy with your weight, frustrated by how tired or irritable you feel, and fed up with not seeing results — you may benefit from a detox program.  Toxic chemicals are virtually impossible to avoid.  They’re found in our air, water, food and even many seemingly safe products, from the household cleaners many of us grew up with to our favorite moisturizers, shampoos and shower gels.   Even the most dedicated health nuts, myself included, can’t avoid pollution from living in a city.  Over time, this constant onslaught of “poisons” builds up in your body and overloads your body which can cause weight gain, fatigue and emotional issues, and ultimately leads to illness or disease.  When your liver is in prime toxin-fighting condition, contaminants are naturally released and life is good.  However, when your liver is dysfunctional, toxins aren’t metabolized properly and get stored in your fat cells and brain cells, making it almost impossible for you to lose weight. That’s why you can use traditional diet methods all you want, but true long-term results come by first cleaning the slate.  Think of a cleanse and detoxification program like getting a tune-up in your car. You’d never expect your car to run perfectly if all you ever did was wash the outside.  Even if it looked nice and shiny, it may not handle like it did when it was new.  The same goes with your body.  To have it perform at its peak, you need to care for the inside as well.

So what is a “safe” detox and cleansing program?  It all starts by tossing out the way society has taught most of us to think about food. For starters, a detox program doesn’t have to mean:

• starvation

• calorie restriction

• deprivation

• elaborate low-calorie meals

• raw foods

• juicing

• a liquid-only diet

• harsh medications

A good program should have you slowly eliminating toxins while supporting your body with nutritious, clean meals and increasing detox nutrients such as glutathione, milk thistle, b-vitamins and sulfur containing amino acids.  Sure, you can begin losing weight by simply eating clean healthy meals, but to truly see transformational results in your overall health, you need to add a cleansing and detoxification component.  Several studies are now showing that toxins found both in our environment and within our fat cells can interfere with our metabolism and our body’s ability to regulate weight.  The catch-22 is that the more weight you need to lose, the greater number of fat cells you have and the more toxins you’re storing in them, which makes dropping pounds from traditional methods even more difficult.

So how does a program typically work?  First, it is important to remove the toxins and allergenic foods.  Typical foods that are removed are; caffeine, alcohol, sugar, gluten, dairy, soy and corn.  Second, it is recommended to increase the consumption of fresh, organic, wholesome foods, such as fish, poultry, organic veggies, fruits, healthy fats, non-gluten grains and supportive dietary supplements that are made with all natural herbs and nutrients like antioxidants.  A good program will have you slowly increase the detox-supportive supplements to minimize the side-effects from releasing toxins.  Some programs will have you doing healthy detox smoothies to replace some of your meals.  With any program, the goal is to incorporate what you learned about yourself and your body and develop new “tools” and strategies for long-term health and success when it comes to eating.  Good luck and take control of your life and your choices this year!  Have a HAPPY HAPPY Holiday Season and use this New Year to take the steps to a better and healthier you! 

 In good health, happiness and clean eating,

 Melissa Bowman Li, MS, RD

Before starting a new diet/nutrition program, please consult your doctor or other health care professional.

As we roll into another holiday season, this year let’s make it different- instead of putting your healthy eating on the back burner and falling off the “wagon”, make it a priority this year to get through the holiday season living and eating “clean” and not gaining weight. How empowering will it be to wake up on January 1^st feeling great and fitter than ever before.  Starting or maintaining a detoxification program is a great way to get through the holiday season. 

This Thanksgiving season remind yourself that food does not have to be the  center piece of the holiday, rather- family, friends, health and giving thanks are what the holidays are really about.   Thanksgiving is about taking the time out of your busy schedules to relax, show the people that you care most about in your life that they are worth your time and energy. When preparing for the “big meal” on Thanksgiving, remember that your health is important and clean eating is one of the best ways to continue to improve your health. While you may have enjoyed indulging during past Thanksgivings, do you remember how you felt after the feast, did you feel bloated? Uncomfortable? Too tired to move? This year make a change and keep to your clean and healthy lifestyle!  If there is a potluck dinner with family and friends ask your family to try out some new recipes that everyone can enjoy and feel good from. I put together some delicious recipes that you can incorporate into your holiday traditions for years to come. Please enjoy!

Happy Thanksgiving, to your health, wellness and strength,

Melissa Bowman Li

Soups and Sides

Roasted Butternut Squash Soup

Ingredients

1/3 cup Extra Virgin OIive Oil

2 Large butternut squash

1 sweet onion, cut into large chunks

1 bulb garlic

½ tsp rice bran oil or olive oil

2 cups low-sodium, chicken or vegetable stock (gluten free and sugar free)

2 TBSP fresh lime juice

Sea salt and fresh black pepper to taste

Ground nutmeg

Serves 4

Directions

Preheat oven to 350 degrees.  Prepare a large roasting pan by pouring the oil into it, letting it coat the bottom.  Cut the squash in half and remove the seeds and string.  Place squash in roasting pan, cut side down.  Prick the squash. Using a sharp knife cut the top of the garlic bulb off and drizzle with rice brain oil.  Place in the roasting pan with the other vegetables.  Bake for 45 minutes-1 hour or until tender.  Remove and let stand.  Scrape baked squash into a large stock pot. Add the roasted onion and squeeze roasted garlic flesh in as well. Add chicken stock and lime juice and bring to a boil.  Using a hand blender, puree the soup until it is evenly smooth.  Ladle into soup bowls and garnish with nutmeg, salt and pepper. 

Winter Squash and Apple Soup

Ingredients

3 pounds winter squash such as butternut, kabocha, acorn or delicata, peeled and cut into 1-inch chunks (about 8 cups)
2 Granny Smith apples, peeled, cored and cut into 1-inch chunks
1 yellow onion, chopped
4 cloves garlic, sliced
1 teaspoon ground ginger
3 cups vegetable broth (gluten free and sugar free)
1/4 cup chopped fresh parsley

Serves 4-6

Directions

Preheat oven to 400°F. Line two rimmed baking sheets or shallow roasting pans with parchment paper. In a large bowl, toss squash, apples, onion, garlic and ginger until mixed well. Spread mixture on baking sheets in a single layer. Roast squash mixture until tender and beginning to brown, about 45 to 50 minutes, rotating pans between oven racks halfway through baking. Remove from oven and puree squash mixture with broth, 1 cup water in a blender or food processor in 2 batches until smooth. Transfer to a medium saucepan and bring to a simmer over medium heat. Add more water if needed to thin soup to desired consistency. Serve garnished with parsley.

Spiced Sweet Potatoes and Pears

Ingredients

2 pounds sweet potatoes, peeled and cut into 1-inch chunks
1/4 cup apple cider vinegar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/8 teaspoon ground cloves
2 pears, such as Bosc or d’Anjou, cored and cut into 1-inch chunks

Serves 6-8

Directions

Preheat oven to 400°F. Line a baking sheet or large roasting pan with parchment paper. In a large bowl, toss sweet potatoes with vinegar, cinnamon, ginger, nutmeg and cloves. Transfer potatoes to baking sheet with a slotted spoon. (Set aside bowl with remaining vinegar spice mixture for use with pears.) Bake about 30 minutes.

Meanwhile, place pears in reserved bowl with vinegar spice mixture and toss until evenly coated. Add pears to baking sheet with potatoes and continue to bake until pears are golden and potatoes are fork-tender, about 25 minutes.

Eggplant-Garbanzo Bean Dip

Ingredients

2 large eggplants (about 1 pound each), halved lengthwise
1 (15-ounce) can no-salt-added garbanzo beans, drained and rinsed
1/2 cup parsley leaves, chopped, plus more for garnish
1/2 cup chopped roasted red peppers
3 tablespoons sesame tahini
4 teaspoons lemon juice
1 clove garlic

Serves about 3 ½ cups

Directions

Preheat oven to 450°F. Place eggplants cut-side down on a baking sheet. Prick all over with a fork and bake until soft and collapsed, 40 to 45 minutes.

When cool enough to handle, scoop eggplant pulp into the bowl of a food processor; discard skin. Add garbanzo beans, parsley, red peppers, tahini, lemon juice and garlic. Process until smooth. Transfer to a serving bowl and garnish with parsley.

Creamy Curry Cauliflower Soup

Ingredients

1/4 cup raw sunflower kernels
3 1/2 cups unsweetened almond milk*, divided
3 teaspoons mild curry powder, divided, more to taste
1 cup chopped yellow onion
3 cloves garlic, chopped
5 cups (about 1 pound) cauliflower florets

Serves 4

Directions

Preheat oven to 350ºF. In a medium bowl, toss sunflower kernels with 1 teaspoon almondmilk and 1 teaspoon curry powder. Spread out on a small parchment paper-lined baking sheet and bake, tossing once or twice, until toasted and fragrant, 6 to 8 minutes; set aside. Meanwhile, heat 1/2 cup almondmilk in a large pot over medium heat. Add onion and garlic and cook, stirring occasionally, until soft, about 10 minutes. Add cauliflower, remaining 2 teaspoons curry powder and almondmilk, cover and simmer until cauliflower is very tender, about 40 minutes. Taste and adjust seasoning with more curry powder if you like. Working in batches, carefully purée in a blender until smooth. Transfer to bowls, garnish with sunflower seeds and serve.

Roasted Chickpeas 

Ingredients

1 (12 ounce) can chickpeas (garbanzo beans), drained

2 tablespoons olive oil

salt (optional)

garlic salt (optional)

cayenne pepper (optional)

Serves 4

Directions

Preheat oven to 450 degrees F (230 degrees C). Blot chickpeas with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and season to taste with salt, garlic salt, and cayenne pepper, if using. Spread on a baking sheet, and bake for 30 to 40 minutes, until browned and crunchy. Watch carefully the last few minutes to avoid burning

Thanksgiving Day Quinoa

Ingredients

1 Cup Quinoa

1 Medium Onion (diced)

7-8 Leaves of Kale (stems removed and cut into ribbons)

4-5 Garlic Cloves (finely chopped)

3 Tablespoons Olive Oil (divided)

10 Ounces Poached Salmon (flaked)*

20 Ounces Organic Vegetable Stock

Salt

Pepper

Serves 4

Directions

In a 4 quart saucepan, heat 2 tablespoons of olive oil over medium high heat. When oil is shimmering, add diced onion.  Sauté onion until transparent. Add quinoa to onion mixture and stir, to toast, for 2 minutes.  Add 1 cup of vegetable stock to quinoa and onions.  Stir until stock is absorbed.  Once stock is absorbed, add 1 cup of stock.  Continue stirring until stock is absorbed.  Add remaining stock in 1/2 cup intervals, stirring until all stock is absorbed. Remove from heat. While preparing the onion quinoa mixture, heat 1 tablespoon of oil in a sauté pan with chopped garlic (over medium high heat).  Once garlic is sizzling, add chopped kale to the pan.  Turn kale to coat with oil and garlic.  Turn kale mixture until fragrant (approximately 2 minutes).  Remove kale mixture from heat. Once quinoa is complete, add kale and salmon.  Stir to combine and add salt and pepper to taste.

*To poach salmon – Fill a 4 quart saucepan with water and put salmon filet into the water.  Place saucepan over high heat until water boils.  Once water boils, remove pan from heat and let sit for 10 minutes.  Remove fish from water and flake.

Farinata

Ingredients

Olive Oil (enough to cover bottom of oven proof skillet)

1 1/2 Cups Water

1 1/4 Cups Chickpea Flour

2 Tablespoons Lemon Juice

1 Teaspoon Kosher Salt

1/2 Teaspoon Garlic Powder

1/4 Teaspoon Ground Black Pepper

1/2 Thinly Sliced Onion

Paprika

Serves 6 as an appetizer

Directions

In a bowl, thoroughly mix chickpea flour, salt, garlic powder, pepper, lemon juice, and water.  Let mixture sit for at least 4 hours.

Preheat oven to 425 degrees. In an ovenproof skillet (preferably a well-seasoned cast iron skillet), pour enough olive oil into the pan to generously cover the bottom. Pour batter into skillet then place rings of thinly slice onion on top. Bake for 30-35 minutes.  Pancake is done when it pulls away from the sides of the skillet and has a nice golden brown color.  Remove from oven, sprinkle with paprika and slice into pieces. Serve farinata while  still hot.

Tasty Asparagus and Brown Rice

I made this with brown rice, but you could certainly substitute other grains, such as quinoa or millet.  

Ingredients

3 tablespoons extra-virgin olive oil

1 14-ounce can of chickpeas

Drained 2 cloves garlic

minced 1 medium yellow onion

chopped 1 bunch asparagus, cut into 1-inch segments

3 cups pre-cooked brown rice

1 cup almond slivers, toasted

fine grain sea salt

         Tahini Dressing

         1 garlic clove, smashed and chopped

         1/4 cup tahini

         zest of one lemon

         1/4 cup freshly squeezed lemon juice

         2 tablespoons extra-virgin olive oil

         2 tablespoons hot water

         1/2 teaspoon fine grain sea salt

Serves 4-6

Directions

Make the dressing by whisking together the garlic, tahini, lemon zest and juice, and olive oil. Add the hot water to thin a bit and then the salt. Set aside. Add roughly 3 tablespoons olive oil to a big skillet over medium-high heat. Swirl the oil around to coat the pan, then add the chickpeas and sprinkling of salt. Let the beans saute there for a couple minutes (I like to try to get some crusty color on them). Be careful, they seem to hiss and pop more then other beans over high heat. Add the garlic and onions. Stir for a minute. Stir in the asparagus with another pinch or two of salt, cover with a lid for a minute or two to steam – just until the asparagus brightens and softens up just a bit. Uncover and stir in the rice and almond slivers, reserving a few almonds for garnish. Taste and add more salt if needed (likely). Serve family-style in a big bowl drizzled with a few tablespoons of the tahini dressing.

Quinoa and Wild Rice Stuffed Squash

Ingredients

6 small acorn squash, halved and seeds removed

6 cups water

1 cup uncooked wild rice (genuine Ojibwa if possible), rinsed

1 cup uncooked quinoa, rinsed

2 tsp. vegetable oil

4 green onions (white and pale green parts), chopped

1/2 cup chopped celery

1 tsp. dried sage

1/2 cup dried cranberries (unsweetened, unsulfured)

1/3 cup dried apricots, chopped (unsweetened, unsulfured)

1/3 cup chopped pecans or walnuts (raw)

1/2 to 3/4 cup fresh orange juice

Salt to taste

Serves 6

Directions

Preheat oven to 350°F. Arrange squash halves cut side down in baking dish or roasting pan. Bake until tender, 25 to 30 minutes.

Meanwhile, make filling. In large saucepan, bring 4 cups water to boil. Add wild rice and 1/2 teaspoon salt. Reduce heat, cover and simmer until rice is tender, about 40 minutes. Drain if necessary.

In another large saucepan, bring remaining 2 cups of water to boil. Add quinoa. Reduce heat and simmer until water is absorbed and quinoa is tender, about 12 minutes.

In large, deep skillet, heat oil over medium heat. Add green onions, celery and sage, and cook, stirring often, until vegetables begin to soften, about 3 minutes. Add dried fruits and nuts and cook, stirring often, until heated through. Using a fork, fluff quinoa and wild rice, then add both to skillet. Add orange juice and mix until heated through. Season with salt. To serve, remove squash from oven and arrange on serving platter. Spoon filling into each squash cavity and serve.

Nutty Brown Rice

Ingredients

1 cup long grain brown rice

2 cups reduced-sodium chicken broth

1/2 cup carrot, shredded

1/2 cup zucchini, shredded

3 tablespoons raw sunflower seeds

3 tablespoons sliced raw almonds

1/4 teaspoon red pepper flakes

1 teaspoon olive oil

2 tablespoons fresh parsley, minced or 1 tablespoon dried parsley flakes

Serves 4

Directions

Add the rice to the broth, bring to a boil.

Reduce heat, cover the pan with a tight fitting lid and cook for 50 minutes.  Allow the rice to sit covered for 10 minutes.  When the rice is almost done, cook the carrot and zucchini in olive oil for 2 minutes. Add sunflower kernels, almonds and pepper flakes.  Cook over medium-high heat until the almonds are browned. Add rice and parsley; stir until heated.

Mashed Sweet Potatoes

Ingredients

2 pounds sweet potatoes, scrubbed, peeled and cut into chunks

2 medium parsnips, peeled and cut into chunks

½ teaspoon + 1 pinch sea salt

¼ cup chicken stock or water

1 tablespoon pumpkin oil

⅛ teaspoon ground nutmeg

⅛ teaspoon ground cinnamon

White pepper, to taste

Serves 4-6

Directions

Place sweet potatoes and parsnips in a medium saucepan and cover with water. Add a pinch of salt and bring to a boil over high heat. Reduce heat and continue to cook for 15 to 20 minutes or until vegetables are tender. Remove from heat.

Drain, reserving cooking liquid. Add chicken stock or water, pumpkin oil, remaining ½ teaspoon salt, nutmeg, cinnamon and white pepper. Mash potatoes and parsnips with a potato masher until smooth. Add some of the reserved cooking liquid if the potato mixture is too stiff. Transfer mashed vegetables to a casserole dish that has been lightly coated with nonfat cooking spray. Cover and keep warm in a low oven. Serve hot.

Brown Rice and Apple Stuffing

Ingredients

1½ cups brown rice, uncooked

2 cups natural apple juice plus 1½ cups water

2 teaspoons olive oil

1 crisp harvest apple, cored and diced

½ cup diced onion

½ cup finely chopped Brussels sprouts

4 cloves garlic, passed through a garlic press

1 carrot, peeled and chopped fine

1 cup diced celery

⅓ cup rice bran

½ cup dried cranberries (unsulfured, unsweetened)

⅓ cup slivered raw almonds

¼ teaspoon dried thyme

Freshly ground black pepper, to taste

Serves 8

Directions

Cook rice according to package instructions using the apple juice and water for the cooking liquid. Place olive oil in a large skillet over medium heat. Cook all chopped fruits and vegetables in the oil until they are crisp, not soggy. Add cooked brown rice, bran, cranberries, almonds, any remaining apple juice, thyme and pepper. Toss well.

Green Beans with Sliced Almonds

Ingredients

1½ pounds snap green beans

¼ cup water

2 tablespoons sliced raw almonds

3 cloves garlic, minced

Salt and pepper, to taste

½ lemon

Serves 4

Directions

Cut strings off both sides of the beans. Lightly coat a medium cooking pan with olive oil.  Add the beans and cook on medium high until they begin to brown. Add the water, cover and cook approximately 10 minutes longer. Water should evaporate and beans should be moist to the touch. Add sliced almonds and cook until beans and almonds are slightly brown. Remove from heat and stir in garlic, salt and pepper. Squeeze lemon juice over all and serve.

Sweet Potato

Ingredients

1 medium sweet potato

Agave nectar, cinnamon and nutmeg to taste

Serves 1

Directions

Bake sweet potato in oven until soft.  Add a small amount of agave nectar if desired.  Sprinkle with cinnamon and nutmeg. 

Dessert

Vegan Pumpkin Pie

Ingredients

3 c pumpkin or squash puree (from a 2 1/2-3 lb squash, or canned) – I used Butternut squash, yum!

1 c unsweetened almond or rice milk

4 tsp melted coconut oil

1/2 tsp Stevia extract powder

2 T arrowroot starch/flour

1 tsp agar agar powder (NOT flakes. You could probably sub gelatin if you’re not vegan.)

1/2 tsp salt

1 tsp GF vanilla extract

2 T mesquite flour, 1/4 tsp allspice, 1/4 tsp cardamom OR 3/4 tsp cinnamon, 3/4 tsp ginger, 1/4 tsp nutmeg

1 recipe for Crunchy Crust (recipe below) 

Serves 6-8 

Directions

Heat oven to 400 degrees. Prepare Crunchy Crust. Make puree by placing cooked squash/pumpkin in a food processor/blender, and pureeing until totally smooth. Add milk, oil, Stevia, arrowroot, agar agar powder, salt, vanilla, and spices to blender, and blend again until totally smooth and well incorporated. Pour pumpkin mixture into prepared crust and bake for 1 hour and 10 minutes. Remove from oven and let cool slightly in pan on wire rack before filling with pumpkin mixture.

Gluten Free Pie Crust

Ingredients

1/2 c raw sunflower seeds

1/2 c raw cashews (or almonds or hazelnuts or other nut/seed)

1/2 c arrowroot flour/starch

1/2 c teff flour (or amaranth flour)

1 T mesquite flour or 3/4 tsp cinnamon

1/8 tsp salt

3 t melted coconut oil

2 T cold water

Yield 1- 9″ crust

Directions

1. Heat oven to 400* F and oil a 9″ pie pan.

2. Grind nuts and seeds in a blender/food processer until finely ground (a few chunks are okay).

3. Mix together ground nuts/seeds, arrowroot, teff, mesquite/cinnamon, and salt in a large bowl until well mixed. Add coconut oil, and toss to evenly coat mixture with oil.

4. Add water bit by bit, until a coarse, dry dough forms. If it seems really dry and won’t stick together, add a little more cold water.

5. Pat into prepared pie tin into a crust about 1/4″ thick, and then place in the oven for about 7-8 minutes.

6. Remove crust from the oven, and let cool slightly in pan on wire rack before filling with pumpkin mixture.

Dairy Free Cashew Whipped Cream

Ingredients

3/4 c raw cashews

3/4 c unsweetened almond or rice milk

1 T water

1/4 tsp GF vanilla extract

1/4 tsp agar powder

pinch salt

pinch Stevia powder

Yield about 3/4 cup

Directions

Sprinkle agar agar powder over 1/2 c of non-dairy milk in a small saucepan. Bring to a boil, whisking until powder is totally dissolved, about 5 minutes.

Add to blender with cashews, additional 1/4 c milk, vanilla, and salt. Add water as needed to get things flowing! Once smooth, add Stevia powder to taste. Chill in refrigerator for about 2 hours, mixture will firm up.

Carob-Almond Breakfast Quinoa

Ingredients

1 cup quinoa
1 1/2 cups unsweetened almond milk
1 cup pitted dates (about 5 ounces)
1/2 cup hulled hemp seeds
1/2 cup unsweetened applesauce
1/3 cup carob powder
1/4 teaspoon fine sea salt
3/4 cup almond meal, divided

Serves 8

Directions

Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot. Add 2 cups water and bring to a boil. Cover, reduce heat to medium-low and simmer until water is absorbed, 15 to 20 minutes. Set aside off the heat for 5 minutes; uncover and fluff with a fork.

Preheat oven to 350°F. Line the bottom of an 8-inch square baking pan with parchment paper; set aside. In a blender, purée almond milk, dates, seeds, applesauce, carob and salt. Transfer to a large bowl; stir in quinoa and 1/2 cup almond meal. Transfer to prepared pan, scatter remaining 1/4 cup almond meal over the top and bake until firmly set, about 1 hour.

Set aside to let cool for 1 hour, and then carefully run a paring knife around the pan to loosen the edges. Turn out onto a flat surface, remove parchment paper, cut into squares and serve.

For those of you on smoothies, try these!

Sweet Potato Smoothie

Ingredients

1 sweet potato, baked, peeled and sliced

1-2 cups rice or almond milk

½-1 tsp cinnamon

1 TBSP agave nectar

1 scoop Vanilla PhysioMeal

1-2 scoops PhysioCleanse (depending on your day)

Directions

Bake sweet potato until soft, not mushy. Peel sweet potato and mix with all other ingredients in a blender. For thicker consistency, add less milk, for thinner consistency, add more milk. Enjoy!

Cranberry Ginger-mon Smoothie

Ingredients

1 cup of raw cranberries

1-2 cups of rice or almond milk

4 tsp fresh lemon juice

2 tsp freshly grated ginger

pinch of ground cinnamon

1 scoop Vanilla PhysioMeal

1-2 scoops PhysioCleanse (depending on your day)

Optional: add 1 TBSP agave nectar

Directions

Mix all ingredients in the blender. For thicker consistency, add less milk, for thinner consistency, add more milk. Enjoy!

September is here and it is one of my personal favorite months of the year. I enjoy the weather in Chicago, the start of football season, the “back to school” transition, and of course my racing season!  But of course there is more to it than that. The ancient wisdom of Traditional Chinese Medicine tells us that each season has its own rhythm and character related to the temperature and weather changes.  During the autumn and winter seasons there are many things to look forward to: cooler weather, brilliant shades of yellow and orange leaves, cozy fireplaces and holidays spent with friends and family. But one thing that no one looks forward to is the increase of illness, gaining weight, seasonal depression and just plain old cabin fever.  This year, embrace the change and use this time of year as an opportunity to take special care of your body to make sure it has the tools it needs to stay strong and healthy during the colder autumn and winter months.  Take the 30-day challenge and try something new everyday for either your mind or your body.  You will be amazed at how you feel and will want to carry throughout the winter months.  Good luck, have fun and stay healthy and positive through the winter.  Here are 30 ideas for you to try or create your own. 

1. Give up all sugar for 1 day, you will be surprised how you feel and will want to do it longer. 
2. Clean out the fridge and the pantry – clean out everything that you have been harboring during the summer and get some fresh food in for you and your kids to enjoy.
3. Go through your fall and winter clothes and find out what you need to replace and donate old clothes. 
4. All day, try to eat the colors of the rainbow, and no- junk food doesn’t count. 
5. Try a new hairstyle – this is a great way to reinvent yourself for a new season.
6. Get your school year calendar ready, full of recitals, practices, games, and conferences.
7. Time to start thinking about canning your vegetables for the winter and saving seeds for next year.
8. Pick up a book you have been meaning to read, sit on the porch, and enjoy the cool breeze.
9. Do something that freaks you out- rock climbing, water skiing- anything to take you out of your comfort zone.  Learn that it is okay to push yourself. 
10.  Go on a dayventure.
11.  Take a new fitness class you have never been to.
12.  Buy some new makeup – try the new fall lines that are out for a fresh new look.
13.  Eat more protein- eggs, fish, chicken, grass-fed beef, etc.  Plan your meals and snacks around protein today, not carbohydrates (fruits, grains, starchy veggies, etc)
14.  Experiment in the kitchen with new recipes.
15.  Take the time to take a nap.
16.  Blast some of your favorite songs and have a dance party in your living room.
17.  Develop a schedule that takes the chaos out of your life.
18.  Try aromatherapy.
19. Take leave of that bad habit you have been meaning to ditch and replace it with a new habit.
20.  Dress up and go out on the town. Is there a theater show you have been meaning to see?
21.  Take a stroll through the neighborhood and enjoy the outdoors.
22.  Laugh – laughter is the best medicine.
23.  Make sure you are getting enough sleep at night.
24.  Spend time with your friends instead of your kid’s friends.
25.  Make a bucket list or revisit yours and pick one thing and commit to it and do it!! 
26.  Try a new food 7 days in a row- get your kids involved too, have a new food club!
27.  Make a manageable “To Do” List and pick something on it and cross it off, it feels so good to cross things off.
28.  Sign up for a race or volunteer for one.  You will be amazed at how you feel.  It can be as simple as walking a mile or doing an Ironman.
29.  Let your kids plan the day from start to finish. 
30.  Date night with a spin- put several ideas (try to think of things you would never do or are afraid to do) and put them in a hat and pick one out – that is what you will be doing tonight. 

As I sit here with my compression tights on during my taper week, floods of emotions aregoing through me.  Tapering is hard, your body is trying to heal, recover and get some well-needed rest.  It is also hard emotionally, doubts and questions start entering your mind, why did I sign up for an Ironman, did I do enough hill training, did I swim enough laps in the pool, did I run enough miles in zone 3?  The list goes on and on.  My OCD kicks in and find myself researching countless websites researching Ironman Canada’s course- how to attack the hills, which side of the buoys to start for the swim.  I came across this posting from Hurricane Bob on one of the triathlon forums:

Right now you’ve all entered the taper. Perhaps you’ve been at this a few months; perhaps you’ve been at this a few years. For some of you this is your first IM, for others, a long-overdue welcome back to a race that few can match.

 You’ve been following your schedule to the letter. You’ve been piling on the mileage, piling up the laundry, and getting a set of tan lines that will take until November to erase. Long rides were followed by long runs, which both were preceded by long swims, all of which were followed by recovery naps that were longer than you slept for any given night during college.

 You ran in the snow.

You rode in the rain.

You ran in the heat.

You ran in the cold.

You went out when others stayed home.

You rode the trainer when others pulled the covers over their heads.

You have survived the Darwinian progression that is an Ironman summer, and now the hardest days are behind you. Like a climber in the Tour de France coming over the summit of the penultimate climb on an alpine stage, you’ve already covered so much ground…there’s just one more climb to go. You shift up, you take a drink, you zip up the jersey; the descent lays before you…and it will be a fast one.

Time that used to be filled with never-ending work will now be filling with silent muscles, taking their final, well-earned rest. While this taper is something your body desperately needs, Your mind, cast off to the background for so very long, will start to speak to you.

It won’t be pretty.

It will bring up thoughts of doubt, pain, hunger, thirst, failure, and loss. It will give you reasons why you aren’t ready. It will try and make one last stand to stop you, because your brain doesn’t know what the body already does. Your body knows the truth:

You are ready.

Your brain won’t believe it. It will use the taper to convince you that this is foolish – that there is too much that can go wrong.

You are ready.

Dedication, focus, hard work, and belief that all the long runs in January, long rides in April, and long swims every damn weekend will be worth it. It comes from getting on the bike, day in, day out. It comes from long, solo runs. From that first long run where you wondered, “How will I ever be ready?” to the last long run where you smiled to yourself with one mile to go…knowing that you’d found the answer.

It is worth it. Now that you’re at the taper, you know it will be worth it. The workload becomes less. The body winds up and prepares, and you just need to quiet your worried mind. Not easy, but you can do it.

You are ready.

You will walk into the lagoon on August 26th with 2000 other wide-open sets of eyes. You will look upon the sea of humanity, and know that you belong. You’ll feel the chill of the water crawl into your wetsuit, and shiver like everyone else, but smile because the day you have waited for so VERY long is finally here.

The bagpipers will walk across the beach. Steve King will ask you to sing along. You will.

O Canada!

Our home and native land!

True patriot love in all thy sons command.

With glowing hearts we see thee rise,

The True North strong and free!

From far and wide,

O Canada, we stand on guard for thee.

God keep our land glorious and free!

O Canada, we stand on guard for thee.

O Canada, we stand on guard for thee.

You will tear up in your goggles. Everyone does.

The helicopters will roar overhead.

Maranatha will roar. The splashing will surround you.

You’ll stop thinking about Ironman, because you’re now racing one.

The swim will be long – it’s long for everyone, but you’ll make it. You’ll watch as the Penticton Lakeside Hotel grows and grows, and soon you’ll hear the end. You’ll come up the beach and head for the wetsuit strippers. Three people will get that sucker off before you know what’s happening, and then you’ll head for the bike.

In the shadows on Main Street you’ll spin out of town – the voices, the cowbells, and the curb-to-curb chalk giving you a hero’s sendoff. You won’t wipe the smile off your face for miles as you whisk along the lakeside, past fully stocked, silent aid stations for the run to come.

You’ll spin up McLean Creak Road. You’ll roll down towards Osoyoos, past the vineyards glowing in the morning sun. You’ll settle down to your race. The crowds will spread out on the road. You’ll soon be on your bike, eating your food on your schedule, controlling your Ironman.

Richter Pass will come. Everyone talks about it, but it’s really nothing. You’ll know this halfway up, as you’re breathing easy and climbing smoothly. Look to your right. Look how high you’re climbing. Look at all the bikes below, still making their way there. You’re ahead of them. All of them.

You’ll climb over Richter, and descend to the valley below. You’ll ride the rollers, one at a time. You’ll start to feel that morning sun turn to afternoon sun. It’s warmer now. Maybe it’s hot. Maybe you’re not feeling so good now. You’ll keep riding. You’ll keep drinking. You’ll keep moving. After all, this is just a long training day with valet parking and catering, right?

You’ll put the rollers behind you. You’ll head into the Cawston out and back. You’ll put on your game face, fighting the urge to feel down as you ride the wrong way for what seems like hours. 10 miles in, you reach special needs, fuel up, and head out.

By now it’ll be hot. You’ll be tired. Doubts will fight for your focus. Everyone struggles here. You’ve been on that bike for a few hours, and stopping would be nice, but you won’t – not here. Not today. You’ll ride on leaving Cawston behind you and head for the final showdown at Yellow Lake.

You’ll grind the false flats to the climb. You’ll know you’re almost there. You’ll fight for every inch of road. You’ll make the turn towards the summit as the valley walls close in for the kill, and put your head down. The crowd will come back to you here – the cars are always waiting to cross the summit, and you’ll soon be surrounded in the glorious noise that is the final climb of Ironman Canada. Let their energy push you. Let them see your eyes. Smile when they cheer for you – your body will get just that little bit lighter.

Grind.

Fight.

Suffer.

Persevere.

Summit.

Just like that, you’ll be descending. 12 miles to go, and no climbing left. You’ll plunge down the road, swooping from corner to corner, chaining together the turns, tucking on the straights, letting your legs recover for the run to come – soon! You’ll roll back into town – you’ll see people running out. You’ll think to yourself, “Wasn’t I just here?” The noise will grow. The chalk dust will hang in the air – you’re back in Penticton, with only 26.2 miles to go. You’ll relax a little bit, knowing that even if you get a flat tire or something breaks here, you can run the damn bike into T2.

You’ll roll into transition. 100 volunteers will fight for your bike. You’ll give it up and not look back. You’ll have your bag handed to you, and into the tent you’ll go. You’ll change. You’ll load up your pockets, and open the door to the last long run of your Ironman summer – the one that counts.

You’ll take that first step of a thousand…and you’ll smile. You’ll know that the bike won’t let you down now – the race is down to your own two feet. The same crowd that cheered for you in the shadows of the morning will cheer for you in the brilliant sunshine of a Penticton summer Sunday. High-five people on the way out. Smile. Enjoy it. This is what you’ve worked for all year long.

That first mile will feel great. So will the second.

By mile 3, you probably won’t feel so good.

That’s okay. You knew it couldn’t all be that easy. You’ll settle down just like you did on the bike, and get down to your pace. You’ll see the leaders coming back the other way. Some will look great – some won’t. You might feel great, you might not. No matter how you feel, don’t panic – this is the part of the day where whatever you’re feeling, you can be sure it won’t last.

You’ll keep moving. You’ll keep drinking. You’ll keep eating. Maybe you’ll be right on plan – maybe you won’t. If you’re ahead of schedule, don’t worry – believe. If you’re behind, don’t panic – roll with it. Everyone comes up with a brilliant race plan for Ironman, and then everyone has to deal with the reality that planning for something like Ironman is like trying to land a man on the moon. By remote control. Blindfolded.

How you react to the changes in your plan will dictate your day. Don’t waste energy worrying about things – just do what you have to when you have to, and keep moving. Keep eating. Keep drinking. Just don’t sit down – don’t EVER sit down.

You’ll make it to halfway at OK Falls. You’ll load up on special needs. Some of what you packed will look good, some won’t. Eat what looks good, toss the rest. Keep moving. Start looking for people you know. Cheer for people you don’t. You’re headed in – they’re not. They want to be where you are, just like you wanted to be when you saw all those fast people headed into town. Share some energy – you’ll get it right back.

Run if you can.

Walk if you have to.

Just keep moving.

The miles will drag on. The brilliant Penticton sunshine will yawn, and head for the mountains behind the bike course…behind that last downhill you flew down all those hours ago. You’ll be coming up to those aid stations you passed when you started the bike…fully alive with people, music, and chicken soup. TAKE THE SOUP. Keep moving.

You’ll soon only have a few miles to go. You’ll start to believe that you’re going to make it. You’ll start to imagine how good it’s going to feel when you get there. Let those feelings drive you on. When your legs just don’t want to move anymore, think about what it’s going to be like when someone catches you…puts a medal over your head…all you have to do is get there.

You’ll start to hear town. People you can’t see in the twilight will cheer for you. They’ll call out your name. Smile and thank them. They were there when you left on the bike, and when you came back, when you left on the run, and now when you’ve come back.

You’ll enter town. You’ll start to realize that the day is almost over. You’ll be exhausted, wiped out, barely able to run a 10-minute mile (if you’re lucky), but you’ll ask yourself, “Where did the whole day go?” You’ll be standing on the edge of two feelings – the desire to finally stop, and the desire to take these last moments and make them last as long as possible.

You’ll hit mile 25. You’ll turn onto Lakeside Drive. Your Ironman Canada will have 1.2 miles – just 2KM left in it.

You’ll run. You’ll find your legs. You’ll fly. You won’t know how, but you will run. You’ll make the turn in front of the Sicamous in the dark, and head for home. The lights will grow brighter, brighter, and brighter. Soon you’ll be able to hear the music again. This time, it’ll be for keeps.

You’ll listen for Steve King, or Mike Reilly, or Whit Raymond. Soon they’ll see you. Soon, everyone will see you. You’ll run towards the lights, between the fences, and into the nightsun made just for you.

They’ll say your name.

You’ll keep running.

Nothing will hurt.

The moment will be yours – for one moment, the entire world will be looking at you and only you.

You’ll break the tape. The flash will go off.

You’ll stop. You’ll finally stop. Your legs will wobble their last, and suddenly…be capable of nothing more.

Someone will catch you.

You’ll lean into them.

It will suddenly hit you.

You will be an Ironman.

You are ready.

Hurricane Bob

• You are ready. *

AND THIS IS WHY WE DO THIS, Good luck to all who are competing in IMC this Sunday!

Cheers and thanks for all your support this year,  and maybe this year I will actually hear my name when I run across that finish line!

Melissa     

Eating is closely related to the release of serotonin. This is a hormone that is linked to mood. This is where emotional eating comes in. When we are stressed out, sad, tired, bored, angry, or experiencing any other multitude of feelings, we can get a quick escape by grabbing something to eat, and more often than not it is for something sweet that we grab. This sugar addiction is similar to the experience that a drug addict feels after a hit of heroin. Yes, that is right, sugar addiction is very much like heroin addiction. LSD and sugars both affect the tryptophan absorption levels in your brain which is what serotonin is made from. This high level of absorption, however is only temporary, leaving you with a low and a craving soon after.

Some symptoms of emotional eating are as follows:

• Cravings of certain foods
• Feelings of anger, stress, anxiety, loneliness, boredom, low self-esteem
• Not stopping eating even when full
• Eating out of habit rather than hunger
• Eating when not hungry
• Sudden and urgent hunger
• Eating at unusual times

If you are unsure as to whether or not you have an emotional eating problem, visit http://psychologytoday.tests.psychtests.com/take_test.php?idRegTest=1599  and take their quiz. This will help you to identify what drives your hunger.

There are many ways that you can attempt to remedy this chemical imbalance. Obviously, there are a multitude of medications that are now available including Prozac, Effexor, and many others. However this isn’t always the best choice. Natural ways to combat serotonin imbalances, and thus emotional eating and sugar addiction include the following:

• Food + Mood Journal – If you keep track of what you eat, when, and how you feel before and after eating, you will be able to track patterns of what mood and what foods are your triggers. This will help you to break these patterns and create healthier ones.
• Get out in the sun – Much like photosynthesis in plants, sunlight leads to the production of serotonin in our bodies.
• DE stressing activities(yoga, meditation, bubble bath, walk, etc) – Stress can induce high levels of cortisol, which can throw off your levels of serotonin as well. If you can relieve this stress and lower your cortisol levels, your serotonin has a much better chance of being in balance as well.
• Exercise – Exercise releases endorphins which are feel good hormones that are also linked to serotonin.
• Wait 15 minutes before you eat – If you are eating out of boredom, chances are if you make yourself wait before you eat, you will find that you aren’t hungry anymore. If you are truly hungry, you will still be hungry after that 15 minutes and you should eat something healthy.
• Cure your boredom – Eating out of boredom can obviously be cured by beating boredom. Go out and do something, watch a movie, read a book; do anything that will keep your mind busy.
• Change your setting – Sometimes it is best just to get out of where you are. If you are stuck in the house, go to the park or a friend’s house. Simply changing your location can change your mindset.
• Stop procrastinating – A lot of times we eat so that we can avoid doing something by fixing up a meal or simply getting up and perusing the fridge. The best way to beat this is to simply get done what you need to. You will feel much better after because your stuff will be done and you wouldn’t have needlessly snacked.
• Get support – Sometimes the best way to combat emotional eating is to find the root of the emotions that are making you want to eat. Going to see a counselor or talking to a therapist or support group can be incredibly beneficial. There is nothing wrong with seeking support. Even just talking to a friend or family member can be helpful.
• Remove temptation – If you know that there is a certain food that triggers you or that you cannot eat only a little of a certain food, then don’t keep it around your house. This way, if you want it, you will have to rouse yourself to go and get it and you can get only a little rather than having lots stored around your house.
• Get enough sleep – Tiredness can cause you to grab something to eat as a pick me up. Usually this means sugary coffee drinks or some other sugary energy drink. By simply getting enough sleep, you can cut all of those sugary drinks out of your diet.
• Don’t deprive yourself of calories – It is natural for your body to crave food when it is going through starvation. If you are eating enough food, these cravings will subside.
• Supplements –
  • Vitamin D – Most people are deficient in vitamin D, which is helpful in mood regulation.
  • 5-HTP  – This is what tryptophan is made into before it is converted into serotonin. Most of these supplements also include B6, which is necessary for this conversion.

To find which strategies will be best for you and to come up with a meal plan, come into PhysioLife Studios for a consultation. Visit www.physiolifestudios.com or call 312-255-8308 to set up an appointment today!

Most foods have protein in them, no matter how little. This means not only your meats, but your grains and vegetables too. All of these products also contain sugars. When you grill these proteins, or even just cook them over high heat, the sugars and the proteins combine and they brown, producing what is known as advanced glycation end-products (AGEs). These are also accumulated in the body when one smokes tobacco products. When your body is in a state of high blood sugar, like right after eating a meal, these AGEs accumulate in the blood stream causing oxidation and inflammation. This is particularly detrimental to those with diabetes, who have difficulty regulating their blood sugar levels. However, even if you don’t have diabetes, these end-products are contributed to accelerating the aging process and leading to diseases such as Alzheimer’s, cancer, heart disease and kidney disease.

So how can you avoid these substances? The longer you cook meat and the higher the temperature, the more AGEs accumulate on your food. The best way to inhibit this browning is to cook your products on a low heat for longer periods of time. While the product will be on the heat longer, the heat is lower thus allowing for less production of browning and AGEs.

If you don’t have your heart set on grilling, or for other meals that you prepare, there is an easy way to be entirely free of AGEs. These carcinogens are inhibited by water. If you boil, steam, stew, or poach your products you can be sure that they are AGE free. Another easy way to be AGE free is to eat your vegetables raw. If they aren’t cooked, they can’t produce AGEs.

Also, the products that you pick to cook can contribute to how many AGEs you put into your system. For example, pizza has approximately 6,800 kilounits of AGEs for 3.5 ounces and a baked potato has 218 kilounits for 3.5 ounces. It is estimated that the typical American diet consists of 16,000 kilounits of AGEs per day. While there isn’t an agreed upon limit of AGE intake, it is generally concluded the the fewer the better. With the knowledge that meats contain and produce more AGEs than fruits and vegetables and that some cooking methods are better than others in reducing AGE intake, you can greatly decrease this number for you and your family, leading to a healthier, and possibly longer life.

There are two types of fiber, soluble and insoluble. Soluble fiber is the type that will dissolve in water. This means that it is absorbed into your blood stream along with the water you take in and helps to lower cholesterol and blood sugar which is incredibly beneficial for people who suffer from coronary diseases or diabetes. This type of fiber is found in products such as oats, nuts, seeds, legumes, fruits, and vegetables. Insoluble fiber cannot be dissolved in water. This means that your body will not absorb it at all and it will simply pass through you. So why do you need it then? Insoluble fiber is very important for digestion. This fiber helps your digesta to move through your gastrointestinal tract at a proper rate. When you don’t have enough you are constipated, and when you have too much you get diarrhea. This is incredibly important because constipation can lead to diseases such as diverticulitis and colon cancer. This type of fiber is found in nuts, whole wheat flour, wheat bran, fruits and vegetables.

Eating too much or too little fiber can be detrimental to your health. Too little and you are constipated and have more difficulty controlling blood glucose and cholesterol levels. Too much and you suffer from gas, bloating, diarrhea, and may interfere with nutrient absorption. It is recommended that you eat between 20 and 35 grams of fiber per day. If you are not currently eating that much, slowly work your way up; increasing fiber levels too much can cause gas, bloating, and diarrhea. Refer to http://www.wehealny.org/healthinfo/dietaryfiber/fibercontentchart.html for a list of common foods and their fiber content.

If you cannot get enough fiber in your diet through foods, there is also the option of supplementation. There are many different products on the market now. It is important that you look at the ingredients of the products you are buying. You want to avoid any that have added sugars, dyes, or artificial flavorings. You want your products to be natural and made from real food sources. Some good options to look at are PhysioFiber or Raw Fiber and Super Seed  by Garden of Life.

What are they?

Probiotics are the good bacteria that colonize your intestines, both large and small. Unfortunately because of the way people eat and live these days, namely by consuming sugar, alcohol, and caffeine, as well as overusing antibiotics, we don’t have as much as we should. Thus, supplementation of probiotics has become an important part of the diet. There are several different species that are included under the name of probiotics but two of the more commonly known ones are Bifidobacterium bifidum and Lactobacillus acidophilus. Having adequate amounts of beneficial belly bacteria is good for just about every system of your body, but especially your immune system. It can help your cholesterol, reduce your chance for peptic ulcers, help control inflammation, get rid of eczema, improve bad breath, reduce the duration of a cold, aid in protecting against carcinogens and yeast infections, improve digestion and absorption of vitamins and minerals, and so much more.

What are prebiotics?

Prebiotics are food for the good bacteria. Taking these along with the probiotics supports the growth of the bacteria leading to better colonization of your gut and thus making the probiotics more affective. These can be found naturally in high fiber foods like artichokes, berries, bananas, flax, green leafy vegetables, and more. Or, you can purchase them in supplement form. Some examples are Prebiotin and FiberChoice Prebiotics. You can find these at health food stores, just about anywhere you can find vitamins, as well as here at PhysioLife Studios.

Can I just eat yogurt?

While yogurt does have probiotics in them, most of them no longer contain live cultures, do not contain enough cultures to make it worthwhile, or have too much sugar, preservatives, and other additives that make it rather unhealthy to consume. Also, while the fat in the dairy is helpful for protecting the probiotics from stomach acid in order to reach your intestines alive, there needs to be more research on how well probiotics delivered in this for actually colonize in the gut. Yogurt, when bought in the purest form and with live active cultures, only contains bacteria in the millions. The probiotic supplements that are on the market, however, contain bacteria in the billions and it is recommended to take doses of 10 to 30 billion. While adding a high quality, unsweetened, plain yogurt to your diet can be beneficial to your gut, it is preferable to take a probiotic supplement as well for best results.

How do I use them?

Probiotics are very easy to take. They come both in pill or powder forms so you can choose which mode of ingestion you prefer. They are very beneficial to use during and after antibiotic use. They will help to lessen the amount of good bacteria that is killed in your gut allowing digestion to remain normalized as well as get you back to being healthy faster than you would without them. Also, taking probiotics just before, during and just after travelling can lessen your chance of getting sick from the food or water that you may consume while abroad.

What should I look for?

If you choose to go the yogurt pathway, make sure you are buying a product that says it contains active cultures not just that it is made from them. The processing of yogurt can destroy any good bacteria that may have been in the yogurt so it actually does nothing for your body in the sense of probiotics. You will want to look for the LAC (live and active cultures) seal put out by the National Yogurt Association. That’s how you know you are buying the real deal. This stamp of approval means that there are a minimum of 100 million live cultures per gram of yogurt left after pasteurization. Stonybrook Farms and Organic Valley are both good companies to look for.

 However, if you choose to go the route of supplementation, there are specific things that you should look for. First of all you need to check the dosage. Getting a supplement with 10 billion cultures per capsule is optimal. Second, you want to look at the particular strains that are in the capsules. The more strains the wider variety of symptoms that will be helped. However, if you have a very specific metabolic problem, you may want more of one strain than another. And most importantly, you want to make sure you are finding live active cultures. One way to test this is to break a few capsules into a glass of milk and leave it out for 24 hours. If it makes yogurt, you have the real stuff.

Should I be giving them to my kids?

Kids can absolutely take probiotics. In fact it is a great idea for them because it will ensure that their digestive systems are working to the best of their ability while your child is growing. This means they will be properly absorbing the nutrients they need and their immune systems will be getting that extra umph that will keep them happy, healthy, and active. You can also pass these benefits onto your infant if you are breastfeeding. Breast milk is a great source of probiotics for infants if you are taking in enough. This will ease digestion in the infant and keep them not only happier, but better nourished, which is incredibly necessary for a healthy baby.

For more answers on pre- and probiotics, come into PhysioLife Studios. Visit www.physiolifestudios.com or call 312-255-8308 to set up an appointment today!

What is gluten?

                Gluten is a protein that is found in the endosperm of wheat, barley, and rye. It is what gives bread its chewiness and texture and allows dough to be stretchy and elastic.

What is the difference between celiac, gluten intolerance and a gluten allergy?

                Celiac is an auto-immune disease that affects your intestines. When someone with this disease consumes gluten, the body sees it as a pathogen. The lining of the small intestine then becomes inflamed to keep this pathogen from being absorbed, but in turn it stops absorbing other nutrients as well. This leads to irregular bowels, fatigue, rashes, headaches, and weight loss. This is commonly misdiagnosed as Irritable Bowel Syndrome (IBS).  In order to remedy this, all one needs to do is eliminate gluten from the diet and over time, the inflammation will go down and nutrient absorption will return to normal.

                Gluten intolerance is a much less severe form of celiac disease. Someone who is gluten intolerant can function almost just as anyone else, however they may have some bodily discomforts. This could include irregular bowels, headaches, stomach aches, or fatigue. This condition is commonly misdiagnosed as IBS as well. Eliminating gluten from the diet will eliminate these symptoms as inflammation decreases and nutrient absorption returns to normal.

                A gluten allergy, or wheat allergy, is much like any other food allergy. This means that your body elicits an histamine immune response when you come in contact with it. This response varies based on the person and severity. It could mean hives, inflamed throat, sneezing, or any other common allergy side effect.

What are the benefits of eating gluten free?

                If you are one of the many people that has a gluten sensitivity of any kind, the benefits of eliminating that element of your diet is obvious. However, there are still benefits that can arise from eating a gluten free diet if you do not have a sensitivity. A lot of times, a gluten free diet means a diet lower in processed foods, simple carbohydrates, and grains. For most people, this equates to weight loss, which in itself contributes to a myriad of health benefits. In addition to this, there is some research out there that suggests that wheat may just not be as easy for our bodies to handle as was previously assumed. Humans were originally hunter gatherers. This means that they ate mainly meats and fruits and vegetables that they are foraging for. It is hypothesized that while our bodies may be able to handle eating small amounts of wheat here and there, we were not built to process the vast quantities of grains that humans are digesting these days. Given this information, I think anyone can benefit from eliminating gluten from their diet.

If I can’t eat wheat, what can I eat?

                There is a long list of grains that are gluten free and can be consumed on a gluten free diet. These include:

• Buckwheat
• Rice
• Tef
• Quinoa
• Amaranth
• Oats (certified gluten free)
• Corn
• Sorghum
• Millet
• Jacob’s Tears

                Also, more and more products are appearing in grocery stores every day that are gluten free. Many of these items can be found in the freezer section. These include breads, pizzas, cookies, waffles, pie crusts, doughnuts, scones, muffins, and so much more. You can also find quite a few cereals that are gluten free and more pasta than you will know what to do with.  It is important to note however, that these products are usually a little pricier than their gluten-filled originals. Yet, even everyday brands are coming out with gluten free alternatives to the favorites. Chex cereal now has gluten free, and Bisquick has developed a gluten free pancake mix that is quite good. (It is important to remember that although these products are gluten free, they are not calorie free!)

                If it is gluten free, it will specifically say that it is. Wheat free is not the same as gluten free, so make sure that your product specifically states gluten free. Certified gluten free is even better.

                Depending on how strict you want to be, there are other things that you will want to watch for as well. Be wary of salad bars, hot food bars, and ice cream bars, especially the items and serving utensils that are located around the gluten containing items, there tends to be a lot of cross contamination in these areas. Also, if you are a fan of French fries, you will want to make sure they aren’t battered and that they are either baked or friend in oil separated from the battered and breaded items. Also, many items like soups and meat products like sausages use wheat as a thickener and binder. Be sure to check ingredients labels and to ask your server about whether or not an item is gluten free. Don’t forget that all fruits and vegetables are gluten free and are not to be neglected in your diet!

                For a complete gluten free consultation and to see if it is a good choice for you, come into PhysioLife Studios for a consultation. Visit www.physiolifestudios.com or call 312-255-8308 to set up an appointment today!