The Sugar-Depression Connection

It's no secret that white sugar is detrimental to health.  It has been linked with diabetes, cancer, obesity, heart disease and chronic inflammation.  But did you know that sugar has also been linked with depression?  Diet has an intimate connection with brain health and mood, for better or for worse.  Sugar is top on the list of offenders when it comes to throwing off the biochemical balance that keeps us healthy and happy.

Refined sugar and carbohydrates (white sugar, white flour, white pasta, etc.) are incomplete foods.  Rather than providing your body with nutrients, they actually nutrients from your body as they are digested.  In the case of sugar, these include B vitamins, calcium, magnesium, and trace minerals.  The same nutrients that sugar consumption depletes are responsible for the production of serotonin  Serotonin is a neurotransmitter involved in many body processes, including mood.  Without adequate levels, depression results. 

Even though most people know that sugar is detrimental, they continue to consume it.  The reason why has to do with more than just its sweet taste.  Sugar triggers pleasurable dopamine and opiod signals in the brain, lifting one's mood.  The problem is, the brain can become addicted to stimulating the release of its own opiods just as it would to morphine.  The abnormally high stimulation of the receptors by refined sugars generates excessive reward signals in the brain.  The use of sugar can usurp the brain's natural processes enough that it can become dependent on sugar to feel good.


The solution?  Use whole food carbohydrate sources.  Whole foods contain necessary co-factors- minerals, B Vitamins, fiber and antioxidants- along with the sugars they contain, which means they nourish rather than deplete you.   Good examples are fruits, brown rice, amaranth, raw honey, quinoa or sweet potatoes.  A study of 3,456 middle-aged civil servants, published in British Journal of Psychiatry found that those who had a diet high in processed foods had a 58% increased risk for depression, whereas those whose diet contained more whole foods instead had a 26% reduced risk for depression.  Remember, even small changes in sugar eating habits make a big difference.

References:

"The Most Unhappy of Pleasures:  This is Your Brain on Sugar," by Dr. Mercola

"Depression," available from www.foodforthebrain.org

The Sugar Blues by William Duffy

Raw Pasta Alfredo

It's meals like this that remind me that I'm a health nut.... 

Ingredients:

Raw Green Tea Kelp Noodles
Zucchini, chopped into small pieces
Baby Bella Mushrooms, chopped into small pieces
Grape Tomatoes, halved
Alf"raw"do sauce (recipe follows)

Alfredo-   (Adapted from a recipe in Living on Live Food by Alissa Cohen.)
1 c. cashews
1 c. macadamia nuts
1 c. pine nuts
3 T. lemon juice
2 cloves garlic
2 tsp. coconut aminos
2 T. water

* To make the Alfredo, place all of the ingredients in a high speed blender (such as a BlendTec or Vitamix), and blend until creamy.

1.  Rinse the Green Tea Kelp Noodles and combine with the pasta veggies.
2.  Massage the alfredo sauce into the noodles and veggies until well-combined.
3.  For an extra-special touch, you can add some fresh grated pepper, sliced Kalamata olives, or fresh basil... or, what the heck-  all of the above!

*Raw foods and nuts are best taken midday, when your digestion is the strongest- so this makes a great lunch.  Enjoy!  Let me know how you like it :)

Raw "Lime in the Coconut" Green Tea Ice Cream

Put the lime in the coconut!

When it comes to desserts, nothing (in my humble opinion) beats raw vegan.  They are by far the healthiest desserts around, as well as the best tasting.  In this particular creation, I've combined a recipe for vanilla ice cream with a gourmet green tea called Lime in the Coconut from the California Tea House.  As you may be aware, green tea has a long and remarkable list of health benefits, which only add to the healthy glow you'll get from eating this dessert!

According to the World's Healthiest Foods, "Green tea has always been, and remains today, the most popular type of tea from China where most historians and botanists believe the tea plant originated throughout all of Asia."  Green tea's antioxidants, called catechins, can help to prevent cancer, blood clots, and atherosclerosis.  Some research has also indicated that green tea can assist with weight loss- in particular, belly weight loss.  The Mayo Clinic notes that research indicates that weight stored around the belly is indicative of the presence of visceral fat.  Although any type of excess weight can be detrimental to health, visceral fat produces hormones and other substances that can raise blood pressure, negatively alter good and bad cholesterol levels and impair the body's ability to use insulin (insulin resistance).

RAW (VEGAN) LIME IN THE COCONUT GREEN TEA ICE CREAM


Recipe adapted from Sarma Melgailis's Living Raw Food recipe book- with recipes from Pure Food and Wine in NYC.

Ingredients:

2 c. raw cashews, soaked 4 hours or more
2 c. young coconut meat
1 c. steeped lime in the coconut green tea
juice from 1 lime, plus 1 tsp. zest
1 c. raw honey or Robert Cassar's raw agave nectar
2 tsp. raw vanilla bean powder or 2 T. vanilla extract
1/2 tsp. sea salt
1/4 c. coconut oil, warmed to liquefy


In a high-speed blender, blend all the ice cream ingredients except the coconut oil until completely smooth.  With the blender on low speed, slowly add the coconut oil.  Blend until the coconut oil is incorporated.  Chill thoroughly in the fridge, then process in an ice cream maker according to the manufacturer's instructions.  

A Late Winter's Meal in a Bowl: Indian Spiced Red Lentil Soup with Arugula and Basmati Rice

Since we've had a child, I've become a HUGE fan of the "meal in a bowl."  The simpler, the better!  This recipe is richly spiced, totally warming, and delish' - adapted from a recipe in Feeding the Whole Family :  Cooking with Whole Foods  by Cynthia Lair.  If you have a cold or congestion of any kind, the spices in this soup can help to gently clear your head!

Makes 4 Servings

Ingredients:

2 T. ghee or coconut oil
1 white onion, chopped
2 T. minced garlic
2 tsp. turmeric
2 tsp. ground cumin
1/8 tsp. cayenne
1 cup chopped tomatoes
1 c. dried red lentils, washed and drained
4 c. spring water
1 tsp. Himalayan pink salt
1 tsp. cumin seeds
1 tsp. mustard seeds
a few handfuls of fresh arugula


 Instructions:
1.  Place all ingredients in a VitaClay or Slow Cooker.   On a VitaClay, use the "soup" setting.  On a slow cooker, follow the manufacturer's instructions.  Cook until the beans are soft and the flavors are "ripe" and well incorporated.
2.  Place a handful of fresh arugula in the bottom of each serving bowl.  Ladle the steaming hot soup on top.  The heat of the soup will gently cook/wilt the arugula.
3.  Serve with a heap of basmati or jasmine rice, plus avocado. 

Rainbow Salad and Quinoa Pasta with Roasted Mushrooms and Eggplant

Rainbow Salad

Quinoa Pasta with Roasted Portabello Mushrooms, Eggplant, and Pumpkin Seeds

Vegetarian diets in general have a more cooling effect on the body.  However, using an oven to cook your meals can add a more of a warming quality to your food than steaming or simmering.  It also enhances sweet flavors.  Concentrated proteins, such as the goat cheese in this dish, are deeply nourishing and also add more heat to the body, building resistance to the cold- even in January! 

This meal features quinoa, sacred grain of the Incas.  It was believed to have been brought from heaven by a bird.   According to the Baby Boomer Diet by Donna Gates:

     

"During the European conquest of South America, quinoa was scorned by the Spanish colonists as   "food for Indians" and even actively suppressed.  Because it imparted so much energy and strength, growing it was forbidden, on pain of death.  Instead, the Spaniards introduced rice, wheat, and barley.  Fortunately, quinoa still grew wild in the higher altitudes, where it could be hidden from the Spaniards, and small amounts were consumed in secret.  But its ban had an irrevocable impact on the Incan culture.  The grain fell into obscurity for centuries." 

Salad Tip:  For wonderful salads all week, make a few cups of shredded carrots and beets in your food processor and then store in an airtight container to use any time! 

Rainbow Salad: 
Mesculin Salad Greens
shredded carrot/beet mix
thinly sliced red or white onions
dried cranberries
raw goat feta cheese
a sprinkle of dill and black pepper


Dressing: 
Cold pressed sesame oil mixed with Balsamic Vinegar to taste with a little honey if desired

Instructions:  Toss the salad.  Add the dressing.  You're done!


Quinoa Pasta:
one box of quinoa spaghetti
your favorite spaghetti sauce
2 portabello mushrooms
1/2 of a medium sized eggplant
1 leek
pumpkin seeds


Step 1:  Follow the instructions on the box to make the quinoa pasta.  Place in a serving bowl and add a dash of olive oil to prevent it from sticking. 

Step 2:  Preheat the oven to 400 F.  Slice the portobello mushrooms about 1" thick.  Slice and quarter the eggplant into 1/2" thick slices.  Slice the leek into 1/2" slices.  Then, mix all the vegetables together in a roasting pan.  Lightly coat with melted ghee, coconut oil, or palm oil.  Place in the oven and roast for about 30 minutes (but keep an eye on 'em!), stirring once during the process.  

Step 3:  Layer the pasta, tomato sauce, and roasted veggies.  Sprinkle with pumpkin seeds and fresh, chopped parsley.  

Step 4:  Enjoy your beautiful meal.  

Corn Chowder Even Your Baby Will Love

Corn Chowder

I made this corn chowder for my husband, my 7 month old, and myself the other night, and it went over very well with everyone...  Its warmth was a great contrast to the chilly January evening we were having here in Western Massachusetts.  Plus, I love serving potato based dishes for dinner because the minerals and starches they contain naturally relax the body, making sleep come more easily.


Ingredients:

3 cups ORGANIC corn kernels (conventionally grown corn is mostly Genetically modified these days)
1 yellow onion, roughly chopped
3-4 yellow potato, such as Yukon Gold, cubed (leave the skins on for more nutrients/fiber)
4 c. vegetable stock (I like Pacific brand)
1 c. almond milk (blend 1/4 c. almonds with 1 c. water to make your own!)
sea salt and black pepper to taste

3 T. fresh chopped basil, for garnish
Organic Butter or Flax Oil

Instructions:

Toss the first 6 ingredients into your slow cooker.  When the potatoes are soft, the soup is done.  You can serve this corn chowder as-is- Or, blend it with a handy dandy hand blender to create a creamier consistency. 

Garnish with fresh basil and Flax Oil (for a vegan meal) or Organic Butter (for a Vegetarian one).  To round out the meal, a massaged kale salad would be lovely- or even some steamed broccoli sprinkled with oregano!  Enjoy :)

Resolve to Succeed in 2012! Reframing your health resolution can help you succeed long-term

Do you have a health-related New Year's resolution?  How you frame your resolution can make the difference between failure to stick with them and long-term success that ripples into positive changes in your life.  Here are a few tips for reframing your resolutions for success!

Tip #1:  Pick up a slimming habit.  Instead of resolving to lose weight this year, choose a specific "slimming" habit to adopt instead.  For example, you could resolve to eat all of your meals/snacks before 8 p.m., squeeze a walk in every day, try interval training, enroll in a yoga class, or make the switch to eating organic foods.

Tip #2:  Never say never.  It is a part of human nature that, when we're told we can't have something, we want it even more. Instead of dropping a less than healthy habit, a smarter approach would be to upgrade it.  For example, if you love chocolate ice cream, find a healthier alternative to it (such as organic Coconut Bliss chocolate ice cream), rather than resolving to never eat it again!

Tip #3:  Get specific.  A resolution to "eat better," is too vague.  A resolution to try one new, healthy recipe per week will garner better long term success in changing your eating habits.

Tip #4:  Take Baby Steps.  Did you know that breaking larger tasks into smaller ones can help you succeed?  According to Steven Covey's book, 7 Habits of Highly Successful People, the habit of chunking- or breaking larger tasks into smaller ones- is a habit of highly successful people!  By focusing on achieving one small step at a time, one can achieve a larger goal much more easily.  If you'd like to shrink from a size 12 to a size 4, resolve instead to slim down to a size 10 first.  The feeling of success you'll have from reaching your initial goal will give you the fuel to continue moving towards achieving your larger one.

Tip #5:  Cultivate self-love first.  At the core of anyone's ability to follow through with a health resolution is an inner feeling of self-love that inspires them to live as fully, long, and healthfully as possible.