Krazy about Kombucha!

What is Kombucha?

                   Kombucha (pronounched "come-bu-cha") is a fermented tea made with yeast, "gut-friendly" bacteria, and a sugar source.  The ingredients “brew” for a specific amount of time in a process somewhat similar to brewing beer.  The bacteria and yeast mixture combine in a way that helps fill this tea drink with beneficial probiotics or "gut-friendly" bacteria" that help our body work better!.  Some cultures have even referred to kombucha as the “elixir of life.” 

A Little History:

           Kombucha and other fermented products, like kefir and kimchi, have been around for thousands of years but have only recently started to gain popularity in the States. 

 

Many cultures believe drinking kombucha enhancing health by:

·         Aiding in digestion

·         Boosting immunity

·         Improving liver function

·         Decreasing yeast overgrowth

·         Improving urinary health

·         Improving lactose intolerance

·         Decreasing cholesterol levels

·         Increasing ability to absorb nutrients

 

The Downside:
  

        -->Fermented products can be high in sodium, so those with blood pressure problems should limit or avoid use of kombucha. 

       -->Be cautious of home-brewed batches, which are more likely to be contaminated due to unsafe handling; the probiotics are very sensitive to heat, humidity, oxygen and pH levels and must be kept chilled for best results. 

      -->Most fermented products contain a small amount of alcohol – kombucha is about .05%- this is not enough to be considered an “alcoholic beverage” unlike wine or beers, which are usually 5-15%. 

       -->Like anything, kombucha should be consumed in moderation (4 - 8oz per day).  To make your kombucha last longer, try mixing water, lemon juice or unsweetened iced tea.

*As with any new food or beverage, certain herbs and raw products can interfere with medications- If you take medications, it is important to talk with your doctor before adding kombucha to your daily diet*.

 

Aphrodisiac Foods: Good for your body & your love life!

 
            In honor of Valentine’s Day this week, I decided to share with you some foods that are considered “Aphrodisiacs” or love-boosters.

Here is a list of 12 common foods that may contribute to a healthy love life and who knows, you may already be spicing up your libido without even knowing it!

 

1.      Fresh Chili Peppers:  Contain Capsaicin which is known to increase circulation, blood flow and stimulate nerve endings

2.      Pomegranate: Full of antioxidants that keep the blood pumping and blood flow strong

3.      Bananas: Besides their suggestive shape (ah-hem) this fruit is bursting with potassium, an essential mineral for muscle strength and contractions

4.      Avocado: Loaded with Vitamin E which is needed to make the hormones that stimulate sexual responses

5.      Chocolate:  Contains phenyethylamine, a chemical that stimulates feelings of excitement and well-being

6.      Oysters: (A little cliché but…) these seductive bivalve mollusks have lots of zinc, a mineral that’s essential for testosterone production which can boost sex drive in men

7.      Red Wine: Packed full of resveratrol,an antioxidant that increases blood flow and improves circulation (Remember, moderation is key- too much alcohol can depress your system and lead to decreased sensitivity and decreased blood flow)

8.      Salmon: Contains lots of healthy Omega-3 fatty acids which help keep sex hormone production at peak

9.      Vanilla: This delicious bean is known to stimulate nerve endings and increase your body’s response to sensation- plus it smells good too!

10.   Watermelon: This juicy fruit is full of citrulline,  a phyto-nutrient that relaxes blood vessels allowing for increased circulation

11.  Garlic: Don’t let the smell deter you- The compound Allicin  found in garlic is known to stimulate blood flow-just make sure you both are indulging so no one is offended by the odor (LOL)

12.  Almonds: Historically, the aroma of almonds is said to “arouse passion”, however it’s the Vitamin E, Magnesium and Fiber that really get the blood circulating and keep your muscles contracting.

 

So do aphrodisiac foods really work?  I guess you’ll just have to eat up and find out for yourself!

 And be sure to try my recipe for “The Perfect Valentine’s Day Dinner”

           “Sensual Salmon”

Ingredients:

2-pieces Wild-caught Salmon

4 cloves of garlic, chopped

1 red or green chili pepper, chopped

Olive oil or cooking spray

Directions: Preheat oven to 375

Spray a baking pan or lightly coat with olive oil.

Mix chopped garlic and chilies’ with 1 tbsp olive oil in a small bowl

Place the salmon in the baking pan and top with the chili/garlic/olive oil mix

Bake at 375 for 15-20 minutes, until fish is tender and flaky.

 *Bonus* Serve with your favorite red wine

 And…For dessert try a
 
Fresh Watermelon and Basil Martini

 Directions:

1. Smash one cup of fresh watermelon with a spoon or fork until juicy

2. Mix in 2 oz of your favorite vodka

3. Pour into two martini glasses and top with club soda. 

4. Garnish with fresh basil leaves and serve

 

 

Traveling with the Dietitian...Road Trip!

            Today’s article is the first in a series I’m calling “Traveling with the Dietitian” that will be focused on staying healthy while traveling.  Since most people will travel long distances by car, plane or train at some point in their life, I thought it might be helpful to give you my personal and professional strategies for eating healthy while on the move!

Part 1: Road Trip!

This week, I am driving to the Colorado Rockies from my home in Nevada.  It is about an 10-hour drive to my destination and the last thing anyone wants while on a long car trip is an upset stomach as a result of eating the wrong things.  

Besides food, -fluids- can sometimes be a problem too- either not drinking enough fluid which can cause fatigue/tiredness or on the flip-side, drinking too much fluid which means stopping to pee all the time!! 

       Fortunately, you don’t need me in the car with you in order to make healthy choices while on the road. 
        All you have to do is follow my 4 easy “Dining while Driving” tips to save time (by minimizing bathroom breaks) & money on your next road trip!!

1. Bring a cooler with snacks or sandwiches that you have made in advance: You’ll be less likely to waste money on unhealthy (processed & sugar-filled) foods at rest stops or gas stations along the way.  Some easy to pack and store snack ideas include:

• Fruits: Bananas, grapes, sliced apples or whole cherries (be sure you have somewhere to spit out cherry seeds!)
• Nuts or seeds: pre-portion into 1-oz servings (about a handful).  **This is really important because it’s super-easy to mindlessly eat an entire container or package and the calories add up very quickly**
• Jessica's Road Trip Trail Mix!! - See recipe below  : )
• Veggie sticks: Cut up some  raw carrots, celery or slice up bell peppers
• String Cheese: look for a “light” variety or one that has less than 50 calories per string- this snack gives you a little boost of calcium as well as some hunger-fighting protein.

2. Stick to your normal eating schedule:  Don’t let a road trip turn your typical eating schedule upside-down.  Instead aim to eat around the same times you would if you were not on the road and don’t skip meals!!

• Even if you leave early in the AM hours, don’t forget to eat breakfast
• Same goes for overnight travel- just because you are awake and driving  at midnight, doesn’t mean you have a free pass to indulge in sugary sweets, processed foods, or high calorie drinks.

3. Choose your fluids wisely:  People often feel hungry or tired when they are actually just thirsty and dehydrated.  But don’t reach for that large coffee just yet…in fact, drinks with a lot of caffeine can do the opposite of what you’d expect and will usually make you more dehydrated and more tired than before you drank them (not good!!)

• Pack (re-usable) bottles of plain water, zero calorie seltzer or other caffeine-free, no-calorie beverages
• Take small, slow sips over an extended period-of time
• Look for alternative hydration sources-Beverages are not the only way to stay hydrated; try eating water-filled fruits and veggies for a “triple-hitter” that will satisfy your hunger, thirst and boredom.
•                --> The foods with the most fluid include: watermelon cubes, cantaloupe, honey-dew melon, broccoli spears or celery sticks.

4. Make technology work for you:  If you do decide to stop somewhere to eat, use your smart phone to look up food/restaurant options along your route and to get an idea of the calories, fat and/or ingredients in different food options

  ** Do not use your phone while driving- pull over or have your passenger look things up instead**

Most Importantly-Remember to Plan Ahead- Taking a few extra minutes to PLAN your foods before you leave is the key to making healthy choices, which will save you  both money and time.

Jessica's “Road Trip Trail Mix”

Makes 5 (1-cup- servings)

2 cups Rice Chex cereal

3 cups Popcorn

2 tbsp roasted, unsalted Soynuts

1/4 cup Raisins

2 tbsp Mini Dark Chocolate Chips

2 tbsp Honey or Agave

½ tsp Ground Cinnamon

Mix all ingredients together in a bowl, then lay flat on a cookie sheet for 20-30 minutes.  Pour mixture into a plastic zip-loc bag for safe traveling and ENJOY!!

Show your Heart some Love!!

      February is American Heart Month and that means it’s the perfect time to give your most important muscle some TLC!  Eating a balanced diet, with lots of fresh fruits, vegetables, whole grains and lean protein is a great way to make your heart happy.  Good nutrition combined with regular exercise, will help keep your blood pressure down and your cholesterol levels in check, decreasing your risk for heart disease. 

Making small, sustainable changes towards a healthier lifestyle can not only prevent heart disease but may help keep any current damage to your heart in check-

To celebrate Heart Month, take a few minutes to examine the foods you are eating.  Make it a goal to try and include plenty of heart-healthy foods this February and all year round!

Try to include:

• Omega-3 fatty acids: salmon, tuna, olive oil or flaxseed,
• Beans: black, kidney or red beans
• Nuts and Seeds: almonds, soynuts, sunflower seeds or walnuts
• Whole grains: brown rice, oatmeal and quinoa
• Vegetables: spinach, broccoli, asparagus, tomatoes, red, yellow or green bell peppers
• Fruits: blueberries, oranges, cantaloupe, apples, raisins or papaya

      These are just some suggestions, and there are plenty of other varieties of heart-healthy foods. Try out different foods to find which ones you like the best and show your heart some love!

 

 

 

 

 

 

Eat like a dietitian...after a trip to the dentist

       A few weeks ago I had some dental work done, and my mouth hurt pretty bad afterwards.  I was having a hard time chewing and I could not use one side of my mouth at all.  Soft foods seemed to work best for me to start.  As a dietitian I know that protein is extra important when trying to heal, so for my first meal -post-dentist- I choose to eat soft cooked eggs, along with a spicy mix of (canned) tuna & quinoa with a side of mashed “faux-tatoes".

Why I choose these foods...

    -Light tuna packed in water is a protein power house and one whole can has only about 100 calories.  Mixed with the quinoa and avocado, this mixture is a great balance of lean protein, carbs and a little bit of healthy fats.

For a little extra oomph I threw in two soft cooked eggs for some vitamins and minerals.  I topped all of it with some chili-garlic hot sauce, shricha, garlic powder, non-dairy cheese and a little black pepper.

On the side I had some cauliflower, made into mashed potatoes.  Cauliflower is loaded with dietary fiber (good for digestion), antioxidants that fight off cancer-causing free radicals, and vitamins and minerals- all while being super low calorie- so it fills you up without expanding your waistline.

 Below you’ll find my recipe for Cauliflower Mashed Faux-tatos

      * in addition to being delicious they are vegan, gluten-free, and dairy-free.

Ingredients:

1 package frozen cauliflower, cooked according to package directions.

2-3 tbsp soy milk ( or other plant based milk of your choice)

1 tbsp earth balance

            Add the following to taste:

Cayenne/cumin/curry powder

Black pepper

Directions:

Cook cauliflower according to package directions

In a blender -add cooked cauliflower, earth balance and soy milk, blend until smooth

Add to a glass bowl and mix in spices

Put mixture back in the pot, get the mixture hot.

Serve immediantly (while warm)

So what's the bottom line?

Just because you are not feeling well doesn’t give you the green light to make poor food choices.  The fact is, when you are sick, your immune system is weakened and one of the best things you can do for your body is fuel it well with good, whole foods!!

 

Guide to Organic Produce

As a Registered Dietitian working with cancer patients and survivors, I get a lot of questions from patients and clients about whether or not they should buy organic produce.  The fact is that in most cases, organic produce is more expensive, smaller sized and less attractive than its conventionally-grown counterpart. 

My opinion on this subject is that:

“It is NOT ALWAYS necessary to choose organic instead of conventionally grown produce” and here is why…

 While, it’s true that not all produce is created equal, certain types may be a little more risky to your health (in terms of harmful contaminates) than others. 

So, when deciding between organic or conventional fruits and vegetables, think about the parts that you will eat: If you eat the whole thing (including the skin) or if the skin of the fruit/veggie is thin/porous than there may be a greater chance of consuming harmful pesticides. 

However, the bottom line is that ANY type of produce is better than none at all- but if you are interested is choosing organic, here is my

“Guide to Organic Produce”

“Dirty Dozen”

12 (actually 14) Most Contaminated Fruits and Vegetables (choose organic varieties when possible)

§  Peaches

§  Apples

§  Sweet Bell Peppers

§  Celery

§  Nectarines

§  Strawberries

§  Cherries

§  Pears

§  Grapes (Imported)

§  Spinach

§  Lettuce

§  Potatoes

§  Kale/Salad Greens

§  Green beans

“Clean 15”

Lowest in Pesticides (Choosing Organic is not necessary)

·         Onions



Some Delicious conventionally-grown Dragon Fruit

·         Sweet Corn

·         Pineapples

·         Avocado

·         Cabbage

·         Sweet peas

·         Asparagus

·         Mangoes

·         Eggplant

·         Kiwi

·         Cantaloupe - domestic

·         Sweet potatoes

·         Grapefruit

·         Watermelon

·         Mushrooms

Remember to always wash your produce thoroughly- even if you plan on cooking it!

**Make your own Vegetable wash (and it’s cheap too!)**

Try using a combination of lemon juice and water mixed together in a spray bottle at a ratio of 1 part lemon juice to 4 parts water

If you don’t have lemon juice, you can substitute apple cider vinegar or white distilled vinegar in the same 1:4 ratio with water.

  Completely spray produce with the mixture, let it sit for 30 seconds and rinse off with cool, clean water for another 30 seconds & “Va-la” your fruits & veggies are ready to eat!!

If you like my articles- feel free to leave me a comment or suggestions for future topics!!

Become a Mindful Eater!

Each day, life races by us like a horse sprinting for the finish line, and as we get older the days just seem to go faster and faster- it’s sad but it’s true.  How does this relate to food and nutrition you ask?  Much of what we do in our busy life is automatic, checking emails, driving to work or school, watching TV and even eating food.  None of this takes a whole lot of effort or thought which allows us to be on auto-pilot or in an almost “zombie-like” state as time slips away.  This “mindless-ness” is a huge problem though, it means that we often forget to appreciate the little things (and sometimes the big things) that we have the luxury of being around each day.

Contrary to “mindless eating” comes the idea of being a “mindful eater”, basically allowing ourselves to embrace the idea that we can and should make a conscious effort when we are doing something.  It is always good to be mindful of others (i.e. using a turn-signal when we are driving in traffic or muting our cell phone at the movies) but it is especially important to the health of our body that we be mindful when it comes to the foods we choose to put in our mouths.

 Food is the fuel that runs our body; it keeps our engine (our metabolism) burning and lets us do all the activities that we take for granted without missing a beat– literally!  Along with water and fresh air, food is the most important thing we put into our body so why do we make poor “fuel” choices when it comes to filling up our gas tanks?

Here are some helpful tips that can make it easier for you to be more mindful every day!

·         Take control:  In a chaotic world like ours, food is one thing that we almost always have control over.  What we do and don’t eat is up to us, so exercise your right to choose by making healthy choices that benefit your body and mind.

·         Question everything:  Before putting food into your mouth, ask yourself, “Why am I eating?”  Are you actually hungry or just bored/tired/stressed?  If you answered anything but hungry, drink a big glass of water, wait 15 minutes and if you still must eat, try to having a piece of fruit, a few carrot sticks or a handful of nuts.

·         Take inventory:  Think about the food and beverage choices you’ve made earlier in the day and let that help guide you toward your future meal or snack choices.  

·         Rate yourself:  Before a meal or snack, ask yourself, “On a scale of 1-10, how hungry am I?” with 1 being absolutely starving and 10 being after-thanksgiving meal stuffed.  Halfway through your meal, reassess your hunger and try to stop when you feel like a 5 or 6- this way you will be full but not over-stuffed

·         Give yourself a break:  If you made less-than-ideal food or beverage choices in the past, know that it is okay - you always have the next time to make a healthier choice- don’t feel guilty and most important don’t give-up. 

Healthy eating habits take time, make small & sustainable changes- life is a journey, not a race.

              So next time you are getting ready to have a meal or snack remember to “think- before you eat”!