<?xml version="1.0" encoding="UTF-8"?><rss version="2.0" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:wfw="http://wellformedweb.org/CommentAPI/" xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:atom="http://www.w3.org/2005/Atom" xmlns:sy="http://purl.org/rss/1.0/modules/syndication/" xmlns:slash="http://purl.org/rss/1.0/modules/slash/" > <channel> <title>Nutritional Evaluation – Today Integrative Health + Wellness</title> <atom:link href="https://todayhealthandwellness.com/category/clinical-services/nutritional-evaluation/feed/" rel="self" type="application/rss+xml" /> <link>https://todayhealthandwellness.com</link> <description>Today I will be...</description> <lastBuildDate>Mon, 23 Apr 2018 17:17:34 +0000</lastBuildDate> <language>en-US</language> <sy:updatePeriod> hourly </sy:updatePeriod> <sy:updateFrequency> 1 </sy:updateFrequency> <generator>https://wordpress.org/?v=6.7.2</generator> <item> <title>Three Reasons Why the Scale Isn’t Budging</title> <link>https://todayhealthandwellness.com/three-reasons-why-the-scale-isnt-budging/</link> <comments>https://todayhealthandwellness.com/three-reasons-why-the-scale-isnt-budging/#respond</comments> <dc:creator><![CDATA[Dr. Misty White]]></dc:creator> <pubDate>Tue, 21 Nov 2017 18:37:15 +0000</pubDate> <category><![CDATA[Clinical Services]]></category> <category><![CDATA[Men's Health]]></category> <category><![CDATA[Nutritional Evaluation]]></category> <category><![CDATA[Weight Loss Protocols]]></category> <category><![CDATA[Women's Health]]></category> <guid isPermaLink="false">https://todayhealthandwellness.com/?p=3317</guid> <description><![CDATA[You notice that you have gained a few extra pounds. Jeans are fitting tighter than normal or maybe not at all! So, you make a pledge to get the pounds off. You join a gym and kick up the cardio, start eating everything “you should” and restrict your calorie intake. After 2, 4, or 6 […]]]></description> <content:encoded><![CDATA[<p>You notice that you have gained a few extra pounds. Jeans are fitting tighter than normal or maybe not at all! So, you make a pledge to get the pounds off. You join a gym and kick up the cardio, start eating everything “you should” and restrict your calorie intake. After 2, 4, or 6 weeks, you step on the scale expecting grand results but nothing has changed! How frustrating to work so hard and yet your body and scale isn’t responding. You’re not alone.</p> <p>Here are three common reasons it can be difficult to lose the weight:</p> <ol> <li>Stress and Cortisol Imbalance</li> </ol> <p>Stress = weight gain. Cortisol is the stress hormone that is produced in the adrenal glands. Cortisol is released in acute stressful situations and signals other hormones to be released to speed up our reaction time. For example, if you were “this close” to getting in a big car accident, you probably experienced the increase in heart rate, armpit sweating, nerves firing, and fist clenching. These reactions originated from the adrenal gland.</p> <p>Cortisol is also released with chronic stress, which most experience daily. From a stressful work environment, an unstable relationship with spouse, family or friends, physical health ailments, the list goes on. If this happens over a period of months to years, your adrenal glands get exhausted. This leads to adrenal fatigue, a contributor to weight gain, especially in the abdomen. This cortisol imbalance needs to be addressed before any diet and exercise regimen becomes effective for weight loss.</p> <ol start="2"> <li>Underactive Thyroid</li> </ol> <p>Another endocrine system involved with weight is the thyroid gland. Thyroid hormone is the key that starts the metabolism engine in all the cells of the body. It helps regulate the menstrual cycle, immune system, and even mood. A sluggish gland leads to sluggish metabolism, where you may feel extreme fatigue and low mood.</p> <p>The thyroid gland is highly susceptible to toxicity and can lead to autoimmune condition called Hashimoto’s. In addition, certain nutrient deficiencies (especially minerals) can contribute to a sluggish thyroid gland. If you are experiencing a “stuck” scale, it would be wise to get your thyroid tested along with antibodies. Even if your thyroid tests come back normal, having elevated antibodies can still be contributing to a sluggish and inflamed thyroid gland. This leads to the inability to lose those extra pounds.</p> <ol start="3"> <li>Toxicity</li> </ol> <p>Toxins come from the environment, household chemicals, food, water, body care products, and more. When our bodies are overloaded, the liver (the major detoxifying organ of the body) becomes sluggish. When the liver is sluggish, toxins start to back up in our system and we can’t eliminate waste as effectively. We hold onto old hormones and this leads to weight gain.</p> <p>You can’t avoid all toxins, but you can try to limit your exposure. Using a clean water filter, choosing non-GMO organic produce, using DIY household cleaners, etc, can help reduce toxic load and free up the body’s ability to metabolize and lose weight. Completing a detox program can be another effective way of supporting the liver and eliminating toxins from the body.</p> <p>If you find yourself in that frustrating place doing all the right things and not losing the weight, it may be time to explore the above reasons. The doctors at Today Integrative Health + Wellness have many tools to investigate the root cause and start addressing them right away. Only a few simple changes can set you on your trajectory to lasting weight loss! Other potential side effects may include feeling more energy, clear thinking and elevated mood!</p> <p>Written by: Dr. Haylee Nye</p> ]]></content:encoded> <wfw:commentRss>https://todayhealthandwellness.com/three-reasons-why-the-scale-isnt-budging/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> <item> <title>A Healthy Halloween</title> <link>https://todayhealthandwellness.com/a-healthy-halloween/</link> <comments>https://todayhealthandwellness.com/a-healthy-halloween/#respond</comments> <dc:creator><![CDATA[Dr. Misty White]]></dc:creator> <pubDate>Tue, 10 Oct 2017 18:15:16 +0000</pubDate> <category><![CDATA[Clinical Services]]></category> <category><![CDATA[Nutritional Evaluation]]></category> <category><![CDATA[Pediatrics]]></category> <category><![CDATA[Uncategorized]]></category> <guid isPermaLink="false">https://todayhealthandwellness.com/?p=3215</guid> <description><![CDATA[Halloween is quickly approaching. I love Halloween; the costumes, decorations, enjoying the Autumn season, pumpkins, and bobbing for apples – does anyone still do this?! What I don’t like is dealing with the amount of candy my kids haul into the house. It is full of GMOs, dyes, preservatives, and food allergens. As we celebrate […]]]></description> <content:encoded><![CDATA[<p>Halloween is quickly approaching. I love Halloween; the costumes, decorations, enjoying the Autumn season, pumpkins, and bobbing for apples – <em>does anyone still do this</em>?! What I don’t like is dealing with the amount of candy my kids haul into the house. It is full of GMOs, dyes, preservatives, and food allergens. As we celebrate Naturopathic Week let’s talk about <em>First do no Harm</em>, because I think we all know these ingredients are not good for us or our children and how to quickly move the candy out of the house as well as other options for treats.</p> <p>Let’s start with sugar in general. It’s bad for teeth. By increasing the acidity in your mouth it demineralizes and creates a bacterial breeding ground for cavities. But the problem is not limited to the mouth. Increased sugar inhibits your digestion, disrupts your gut microbiome, and inhibits your immune system, which is especially bad as we head into cold and flu season. Ionic calcium, calcium found in the blood versus in the bone, is key for balancing pH, activating immune cells, calming the system, and muscle contractions. This mineral among others is depleted with sugar consumption. Fevers occur when you have low tissue calcium. Want more on the impacts of sugar? Check out Nancy Appleton, PhD <span style="text-decoration: underline;"><a href="https://nancyappleton.com/141-reasons-sugar-ruins-your-health/">here</a></span>, or set up an appointment to get your Prevention Plan for colds and flu into place and avoid the flu shot.</p> <p>Many natural grocery stores now carry natural candies. This is a good step in minimizing GMOs, dyes and preservatives however may not avoid food allergens. I found this <span style="text-decoration: underline;"><a href="http://www.candybabel.com/">website</a></span> for natural candy options. There is also a super fun candy store in NE Portland called <span style="text-decoration: underline;"><a href="http://www.candybabel.com/">Candy Babel</a></span>, for local natural and European options. Quality over volume is my recommendation when it comes to sweets. There are also non-candy options for handing out to trick-or-treaters or for school parties –small toys, stickers, homemade crayons – etc. Green Halloween, a nonprofit put together a great <span style="text-decoration: underline;"><a href="http://www.greenhalloween.org/2011nongmoguide.pdf">list</a></span> as well as ideas for <span style="text-decoration: underline;"><a href="http://www.greenhalloween.org/content.php?page=schools">school parties</a></span> to help reduce waste and minimize GMO consumption.</p> <p>What to do with the candy haul? When my kids were younger, we did the Great Pumpkin swap. They would get to keep a few pieces and the rest they’d give to the GP and a small gift left for them. Now that they are older, I buy the candy off them and dispose of it. This feels wasteful so I try to minimize the amount they bring in but ultimately it is garbage.</p> <p>If you have an idea that has worked in your family let us know! I love hearing new ways to wrangle this holiday!</p> <h3><span style="color: #ff9900;"><strong>Happy Halloween!</strong></span></h3> <p> </p> ]]></content:encoded> <wfw:commentRss>https://todayhealthandwellness.com/a-healthy-halloween/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> <item> <title>Eat Seasonally October 2017</title> <link>https://todayhealthandwellness.com/eat-seasonally-october-2017/</link> <comments>https://todayhealthandwellness.com/eat-seasonally-october-2017/#respond</comments> <dc:creator><![CDATA[Dr. Misty White]]></dc:creator> <pubDate>Thu, 05 Oct 2017 20:58:41 +0000</pubDate> <category><![CDATA[Clinical Services]]></category> <category><![CDATA[Nutritional Evaluation]]></category> <category><![CDATA[Antioxidant]]></category> <category><![CDATA[Autumn]]></category> <category><![CDATA[Beta-carotene]]></category> <category><![CDATA[Fall]]></category> <category><![CDATA[Pesto]]></category> <category><![CDATA[Pumpkin]]></category> <category><![CDATA[Squash]]></category> <category><![CDATA[Vitamin C]]></category> <guid isPermaLink="false">https://todayhealthandwellness.com/?p=3195</guid> <description><![CDATA[  Autumn has fallen upon us (pun intended!) and it is time to get out the sweater box and warm slippers again. We had a hot summer, which brings cravings for cold! Now that the temperatures are inching down again, the cravings for warm beverages (pumpkin lattes anyone?) and soups creep in again. One comforting […]]]></description> <content:encoded><![CDATA[<p> </p> <p>Autumn has fallen upon us (pun intended!) and it is time to get out the sweater box and warm slippers again. We had a hot summer, which brings cravings for cold! Now that the temperatures are inching down again, the cravings for warm beverages (pumpkin lattes anyone?) and soups creep in again. One comforting addition to the pantry for fall cooking are squash. And if you have been to even one grocery store in the past three days, you can see that multiple <em>SQUASH</em> varieties are everywhere, and at a great price!</p> <p>Winter squash can easily become a staple in your diet for the fall/winter months. There are many varieties to choose from and during this time of abundance, are easy on the budget. Some may think that squash is high carb food and can contribute to weight gain, but au contraire! Squash helps regulate sugar metabolism in the body. It contains pectin, a key ingredient that balances insulin and glucose activity levels. If you’re trying to prevent or reverse diabetes, squash can make a great substitute for pasta dishes when eating less processed foods and/or refined grains. Other health benefits of squash include high levels of beta-carotene, a cancer-fighting antioxidant, vitamin C, and many other vitamins and minerals to round out the nutrition punch of this food.</p> <p>Here are a couple recipes to spark the squash-cooking inspiration!</p> <h2><span style="color: #ffffff;">Chicken Pesto Spaghetti Squash (GF, DF)</span></h2> <p>Created by Paleo Running Momma @ https://www.paleorunningmomma.com/chicken-pesto-paleo-spaghetti-squash/</p> <h3><span style="color: #ffffff;"><strong>Ingredients</strong></span></h3> <ul> <li>1med/med-large spaghetti squash</li> <li>3/4-1cup homemade pesto toss with your spaghetti squash *see below</li> <li>5lbs boneless skinless chicken breasts thin sliced or pounded to 1/2″ thickness<a href="https://todayhealthandwellness.com/wp-content/uploads/2017/10/pesto-spaghetti-squash.png"><img fetchpriority="high" decoding="async" class="alignright size-medium wp-image-3202" src="https://todayhealthandwellness.com/wp-content/uploads/2017/10/pesto-spaghetti-squash-200x300.png" alt="pesto spaghetti squash" width="200" height="300" srcset="https://todayhealthandwellness.com/wp-content/uploads/2017/10/pesto-spaghetti-squash-200x300.png 200w, https://todayhealthandwellness.com/wp-content/uploads/2017/10/pesto-spaghetti-squash.png 360w" sizes="(max-width: 200px) 100vw, 200px" /></a></li> <li>2Tbsp coconut oil, ghee, or other cooking fat, to sauté the chicken</li> <li>Sea saltpepper, and onion powder to season chicken</li> </ul> <p><strong> For the Pesto</strong></p> <ul> <li>1cup raw shelled walnuts</li> <li>3cups fresh basil leaves</li> <li>2cups fresh baby spinach leaves</li> <li>4cloves garlic</li> <li>2/3cup light flavored olive oil</li> <li>3/4tsp salt you can adjust to your taste</li> <li>2tbsp nutritional yeast *optional</li> </ul> <p>Add all the pesto ingredients to a high-speed blender or food processor. Process/blend on high speed until a “paste” forms, stopping to scrape the sides and stir once or twice for even blending. Store the pesto in a covered container/jar in the refrigerator for up to one week.</p> <p><strong>Instructions</strong></p> <ol> <li>First, roast the squash (you can do this step a day ahead of time or day of)</li> <li>Preheat your oven to 425 degrees F and line a large baking sheet with foil or parchment.</li> <li>Cut the squash in half, lengthwise. Scoop out the seeds, then place face-down on a foil lined baking sheet.</li> <li>Roast in oven for about 20 minutes or until the squash can be pushed from the outside a bit with your finger. Once you remove the squash, lower the oven to 400 degrees.</li> <li>Allow the squash to cool enough to handle, and, using a fork going lengthwise down the squash, remove spaghetti strings from both sides of the squash and place in a large bowl.</li> <li>To “drain” the squash, squeeze once or twice between paper towels to absorb excess moisture, as you would with frozen spinach, for example. This step is important to get the texture of the dish right, no mushy, watery spaghetti squash!</li> <li>While the squash roasts, you can prepare your pesto, or prepare it ahead of time.</li> <li>While the squash rests, cook the chicken. Heat a large skillet over med/med-hi heat and add your cooking fat. Sprinkle the chicken lightly with salt, pepper, and onion powder on both sides, then add to the pan and cook 2-3 minutes on each side, or until no longer pink in the center. Once cool enough to handle, slice or chop into bite size pieces.</li> <li>In a casserole dish, gently toss the spaghetti with the chicken and pesto to fully coat.</li> <li>Put the casserole dish in the oven for about 10 minutes, or enough time to fully heat through and blend everything. Remove and serve!</li> <li>Additional delicious add-ins include cooked and crumbled bacon, and roasted cherry tomatoes. Enjoy!</li> </ol> <h2><span style="color: #ffffff;">Pearl Couscous Salad with Roasted Butternut Squash (DF)</span></h2> <p>Recipe created by Little Spice Jar @ http://littlespicejar.com/autumn-pearl-couscous-salad-with-roasted-butternut-squash/</p> <table> <tbody> <tr> <td width="234"><span style="color: #ffffff;"><strong>For the salad: </strong></span></p> <p>· 1 butternut squash, peeled and diced</p> <p>· 2 tablespoons olive oil</p> <p>· salt and pepper</p> <p>· 1 ½ cups dry pearl couscous, (cooked to package directions)</p> <p>· 3 heaping cups baby spinach</p> <p>· ½ cup red onions, thinly sliced</p> <p>· ½ cup dried cranberries</p> <p>· ½ cup toasted pecans</td> <td width="234"><strong>For the dressing:</strong></p> <p>· 3 tablespoons orange juice</p> <p>· 1 tablespoon dijon mustard</p> <p>· ¼ teaspoon garlic powder</p> <p>· 3 tablespoons honey</p> <p>· 2 tablespoons apple cider vinegar</p> <p>· ⅓ cup olive oil</p> <p>· salt and pepper</td> </tr> </tbody> </table> <p><span style="color: #ffffff;"><strong>Ingredients</strong></span></p> <p><strong>Instructions:</strong></p> <ol> <li>Position a rack in the center of the oven and preheat the oven to 425ºF. Place the diced butternut squash on a baking sheet, toss in olive oil, and sprinkle with salt and pepper. Spread squash out in an even layer. Roasted squash for 20-25 minutes total, tossing every 10-12 minutes or as needed.</li> <li>While the butternut squash is roasting, prepare the pearl couscous.<a href="https://todayhealthandwellness.com/wp-content/uploads/2017/10/pearl-couscous.png"><img decoding="async" class="alignright size-medium wp-image-3203" src="https://todayhealthandwellness.com/wp-content/uploads/2017/10/pearl-couscous-207x300.png" alt="pearl couscous" width="207" height="300" srcset="https://todayhealthandwellness.com/wp-content/uploads/2017/10/pearl-couscous-207x300.png 207w, https://todayhealthandwellness.com/wp-content/uploads/2017/10/pearl-couscous.png 437w" sizes="(max-width: 207px) 100vw, 207px" /></a></li> </ol> <p><strong>Dressing:</strong></p> <p>Add the orange juice, mustard, garlic powder, honey, apple cider vinegar, olive oil, and a pinch of salt and pepper to a mason jar. Screw on the lid and give it a few shakes until the olive oil combines with the other ingredients.</p> <p><strong>Assemble:</strong></p> <p>In a large bowl, toss together all the ingredients of the salad. Add the dressing and serve. Alternately, you can dress only portions of the salad and refrigerate the rest in an air tight container.</p> ]]></content:encoded> <wfw:commentRss>https://todayhealthandwellness.com/eat-seasonally-october-2017/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> <item> <title>Eat Seasonably: May Edition</title> <link>https://todayhealthandwellness.com/eat-seasonably-may-edition/</link> <comments>https://todayhealthandwellness.com/eat-seasonably-may-edition/#respond</comments> <dc:creator><![CDATA[Dr. Misty White]]></dc:creator> <pubDate>Wed, 10 May 2017 20:58:52 +0000</pubDate> <category><![CDATA[Clinical Services]]></category> <category><![CDATA[Nutritional Evaluation]]></category> <category><![CDATA[Arugula]]></category> <category><![CDATA[Asthma]]></category> <category><![CDATA[Bronchitis]]></category> <category><![CDATA[Chard]]></category> <category><![CDATA[Collard Greens]]></category> <category><![CDATA[Digestion]]></category> <category><![CDATA[IBS]]></category> <category><![CDATA[Kale]]></category> <category><![CDATA[Oregano]]></category> <category><![CDATA[Parsley]]></category> <category><![CDATA[Peppermint]]></category> <category><![CDATA[Radicchio]]></category> <category><![CDATA[Rosemary]]></category> <category><![CDATA[Sage]]></category> <category><![CDATA[Spinach]]></category> <guid isPermaLink="false">https://todayhealthandwellness.com/?p=3132</guid> <description><![CDATA[We have been waiting long enough and finally it is time for the spring greens! If there was a time to get your fresh greens on, it is now. Ready for the picking is arugula, spinach, chard, collard greens, kale, radicchio and lettuce greens. Mixing up your greens can give you plenty of variety and […]]]></description> <content:encoded><![CDATA[<p>We have been waiting long enough and finally it is time for the spring greens! If there was a time to get your fresh greens on, it is now. Ready for the picking is arugula, spinach, chard, collard greens, kale, radicchio and lettuce greens. Mixing up your greens can give you plenty of variety and an abundance of nutrients to feed your body. Starting lunch and/or dinner out with salad greens with oil/vinegar can jump start your digestion. Most dark leafy greens and lettuce are bitter, which increases stomach acid juices. Having sufficient stomach acid is the most powerful tool to combating indigestion.</p> <p>In addition to healthy bitter greens to jumpstarting digestion, adding fresh herbs will supercharge this effect. In season for early May you will find mint, oregano, parsley, rosemary and sage. These herbs are delicious in salad dressings. Try making a batch at home with the fresh herbs you find at the farmer’s market this weekend! Not only are these herbs delicious, they also have strong medicinal properties. Below is a list of health benefits that these herbs provide:</p> <p><strong>Peppermint:</strong> is helpful to reduce symptoms of irritable bowel syndrome, nausea, vomiting and general indigestion. The oil can also be rubbed topically to reduce symptoms of headache, or itchy skin such as a mosquito bite. Hot tea can be inhaled to alleviate nasal congestion.</p> <p><strong>Oregano: </strong>this herb has many incredible uses. Most well-known is boosting the immune system to fight the common cold, bronchitis or asthma. The oil can be rubbed topically for muscular or arthritic pain.</p> <p><strong>Parsley:</strong> is used as a diuretic, which helps with urinary tract infections, kidney stones, and hypertension. It can be used topically to help with dry chapped skin, bruises, insect bites and even stimulate hair growth!</p> <p><strong>Rosemary:</strong> is incredible in its ability to increase blood flow to the brain, enhance memory, and relax the nervous system. It can be used topically for pain relief due to rheumatoid arthritis by increasing blood flow and circulation.</p> <p><strong>Sage:</strong> plays a great role in balancing hormones, especially in perimenopause women! It will reduce hot flashes and night sweats. It can be used topically to help protect and sooth the mucus membranes such as in a sore throat or canker sores.</p> <h3><span style="color: #ffffff;"><strong>Soft Herb Salad</strong></span></h3> <p>By Julia Moskin</p> <p>Yield: 6 to 8 servings (can be doubled) Time: 1 hour</p> <p><strong>Ingredients:</strong></p> <p>Greens (lightly packed measurement):<br /> 2 cups cilantro leaves<br /> 1 cup flat-leaf parsley leaves<br /> 1 cup small dill sprigs<br /> 1 cup mint leaves<br /> 1 cup arugula leaves<br /> 2 cups butter lettuce leaves</p> <p><strong>Dressing:</strong></p> <p>4 tablespoons organic butter<br /> 1 cup sliced almonds<br /> Salt and coarsely ground black pepper<br /> 1⁄4 teaspoon red chile flakes<br /> 3 tablespoons lemon juice, more to taste<br /> 2 tablespoons olive oil, more to taste</p> <p><strong>Preparation:</strong></p> <p><strong>Step 1</strong></p> <p>Up to a day before serving, wash the herbs and greens: Fill a large bowl or clean sink with plenty of cold water. Immerse the leaves, swish around to loosen any dirt, then gently lift out. Dry in a salad spinner or by spreading them on clean kitchen towels. (If working ahead, refrigerate the dry leaves in sealed plastic bags or containers. Add a paper towel to each bag to absorb excess water.)</p> <p><strong>Step 2</strong></p> <p>Melt butter in a frying pan until it sizzles. Add almonds. Sauté over low heat, until the almonds are golden and the butter is browned. Lift out almonds and drain on paper towels, reserving butter. (Butter can be kept for 1 day. Melt and cool again before assembling salad.)</p> <p><strong>Step 3</strong></p> <p>When ready to serve, place greens in a large bowl. Add salt, pepper, chile flakes, almonds, cooking butter, lemon juice and olive oil. Toss gently and season to taste, then serve immediately.</p> <p><em>Adapted from “Ottolenghi: The Cookbook”</em></p> ]]></content:encoded> <wfw:commentRss>https://todayhealthandwellness.com/eat-seasonably-may-edition/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> <item> <title>Eat Seasonably: April</title> <link>https://todayhealthandwellness.com/eat-seasonably-april/</link> <comments>https://todayhealthandwellness.com/eat-seasonably-april/#respond</comments> <dc:creator><![CDATA[Dr. Misty White]]></dc:creator> <pubDate>Mon, 03 Apr 2017 20:43:20 +0000</pubDate> <category><![CDATA[Clinical Services]]></category> <category><![CDATA[Nutritional Evaluation]]></category> <category><![CDATA[Allergies]]></category> <category><![CDATA[Alzheimer's]]></category> <category><![CDATA[Apples]]></category> <category><![CDATA[Asparagus]]></category> <category><![CDATA[Dairy-Free]]></category> <category><![CDATA[Fiber]]></category> <category><![CDATA[Folate]]></category> <category><![CDATA[Fresh food]]></category> <category><![CDATA[Gluten-Free]]></category> <category><![CDATA[Nutrition]]></category> <category><![CDATA[Oregon]]></category> <category><![CDATA[Paleo]]></category> <category><![CDATA[Rhubarb]]></category> <category><![CDATA[Spring]]></category> <category><![CDATA[Vitamin B6]]></category> <category><![CDATA[Vitamin C]]></category> <category><![CDATA[Vitamin K]]></category> <guid isPermaLink="false">https://todayhealthandwellness.com/?p=3086</guid> <description><![CDATA[The sun is finally peeking out through the clouds and the cherry blossoms are in bloom! With the dawn of spring comes the decisions farmers need to make to yield a plentiful fall harvest. Yet, in the meantime, an abundance of local fresh crops awaits to be added to your weekly grocery list this April. […]]]></description> <content:encoded><![CDATA[<p>The sun is finally peeking out through the clouds and the cherry blossoms are in bloom! With the dawn of spring comes the decisions farmers need to make to yield a plentiful fall harvest. Yet, in the meantime, an abundance of local fresh crops awaits to be added to your weekly grocery list this April.</p> <p>Apple season has turned the corner and will ending in April/May. This fresh crisp fruit is best when bought organic and local. You know the saying, “an apple a day keeps the doctor away!” There’s much truth to this popular phrase as apples provide fiber, vitamin C, vitamin B6 and bioflavonoids.</p> <p>Asparagus – it’s here and it’s local! This locally grown vegetable only peaks three months out of the year and starts in April! Start scanning your local farmer market or grocery store for fresh bundles of asparagus to complement your kale salad or grilled steak. Have seasonal allergies? Asparagus is particularly high in the allergy fighting antioxidant called quercetin. You will also consume a healthy dose of vitamin K, folate and selenium. Store the spear bundle with a damp paper towel and consume within 48 hours for maximum nutrient benefit. Healthy sauté time for asparagus is 3-5 minutes; the thinner the spears, the less time they need to cook.</p> <p>Rhubarb is making an entrance this April as well! This tart stem is packed with nutrients such as vitamin K and antioxidants such as, yes you guessed it, quercetin! Vitamin K will help with bone metabolism and decrease risk for bone fractures. Quercetin not only helps relieve the nasal congestion and itchy eyes during allergy season, it helps prevent Alzheimer’s disease, heart disease and cancer. Rhubarb is best known for making rhubarb pie, a sweet nutritious treat to welcome the beginning of spring!</p> <p>I couldn’t end this article without giving you an obligatory delicious Rhubarb “Pie” Crisp recipe! Created by Lindsay at PinchofYum.com. The recipe is Paleo, which means the ingredients are gluten-free, dairy-free and low sugar. Give it a shot, I know I will!</p> <h2>Strawberry Rhubarb Crisp</h2> <p>Author: Pinch of Yum Serves: 8</p> <p><strong>Ingredients For the filling </strong></p> <p>2 cups rhubarb, diced<br /> 2 cups strawberries, diced<br /> zest from one orange (or lemon)<br /> 1 teaspoon lemon juice<br /> 5 Tablespoons honey<br /> a pinch of salt<br /> 1 1⁄2 Tablespoons arrowroot powder*</p> <p><strong>For the crumbles </strong></p> <p>1⁄2 cup chopped pecans<br /> 3⁄4 cups almond flour<br /> 2 Tablespoons coconut flour 1 teaspoon cinnamon<br /> 1⁄4 teaspoon salt<br /> 1⁄4 cup honey<br /> 4 Tablespoons coconut oil</p> <p><a href="https://todayhealthandwellness.com/wp-content/uploads/2017/04/Rhubarb-crisp.jpg"><img decoding="async" class="alignright size-full wp-image-3091" src="https://todayhealthandwellness.com/wp-content/uploads/2017/04/Rhubarb-crisp.jpg" alt="Rhubarb crisp" width="171" height="247" /></a></p> <p><strong>Instructions </strong></p> <ol> <li>Preheat the oven to 350 degrees. Put the strawberries and rhubarb in a large mixing bowl with the orange zest, lemon juice, honey, salt, and arrowroot powder and mix well.</li> <li>Mix the pecans, flours, cinnamon, salt and honey together in a medium mixing bowl. Cut in the coconut oil with your hands or a pastry cutter until the mixture begins to form crumbs.</li> <li>Grease an oven proof casserole or skillet and spoon in the fruit filling. Crumble the topping evenly over the top. Bake for 25 minutes, checking occasionally. When the topping is browned and the fruit is bubbling, remove from oven and allow to cool for a few minutes before serving.</li> </ol> <p><strong>Notes </strong></p> <p>*Arrowroot powder acts like cornstarch. I found some at my regular grocery store (good ol’ Cub Foods) in the spice section.</p> <p>Recipe by Pinch of Yum at http://pinchofyum.com/paleo-strawberry-rhubarb-crisp</p> <p> </p> <p> </p> <p> </p> ]]></content:encoded> <wfw:commentRss>https://todayhealthandwellness.com/eat-seasonably-april/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> <item> <title>Eat Seasonably: November</title> <link>https://todayhealthandwellness.com/eat-seasonably-november/</link> <comments>https://todayhealthandwellness.com/eat-seasonably-november/#respond</comments> <dc:creator><![CDATA[Dr. Misty White]]></dc:creator> <pubDate>Mon, 21 Nov 2016 16:22:10 +0000</pubDate> <category><![CDATA[Nutritional Evaluation]]></category> <category><![CDATA[Beets]]></category> <category><![CDATA[Carrots]]></category> <category><![CDATA[Eat Seasonably]]></category> <category><![CDATA[Environment]]></category> <category><![CDATA[Harvest]]></category> <category><![CDATA[Herbs]]></category> <category><![CDATA[Nutrition]]></category> <category><![CDATA[Potatoes]]></category> <category><![CDATA[Root Vegetables]]></category> <category><![CDATA[Vegetable Soup]]></category> <guid isPermaLink="false">https://todayhealthandwellness.com/?p=2985</guid> <description><![CDATA[The cold weather is brewing and now is the perfect time to turn toward the more warming, autumn harvest foods that are in season. Root vegetables are abundant this time of year. You can find fresh carrots, potatoes, beets, garlic and onions at your local farmer’s market. Fresh herbs include rosemary, sage, basil and parsley. […]]]></description> <content:encoded><![CDATA[<p>The cold weather is brewing and now is the perfect time to turn toward the more warming, autumn harvest foods that are in season. Root vegetables are abundant this time of year. You can find fresh carrots, potatoes, beets, garlic and onions at your local farmer’s market. Fresh herbs include rosemary, sage, basil and parsley. Yum! Warm vegetable soup anyone? To find a complete list of seasonal produce in your area, head to this website: <a href="http://www.sustainabletable.org/seasonalfoodguide">Sustainable Table</a></p> <p>There are several reasons why eating seasonally is best for the body and our taste buds!</p> <ol> <li><strong>Flavor</strong>: freshly picked produce keep the highest concentration of nutrients, which enhances flavor. The longer picked produce waits to be used, the weaker the taste. Tomatoes are the perfect example.</li> <li><strong>Nutrition</strong>: fresh produce will provide the most antioxidants our bodies crave!</li> <li><strong>Variety</strong>: our bodies love a variety of food! Getting creative with spices (ginger, cardamom, mustard seeds) and trying new produce (celery root, rutabaga, kohlrabi) can boost our immune system by stimulating our digestion and gut bacteria to adapt to new foods.</li> <li><strong>Environment</strong>: purchasing in-season local produce reduces pesticide use, reduces the load on the environment, and supports our local economy!</li> </ol> <p>It’s a great time of year to get out to the farmer’s markets and start conversations with our local farmers! Although the temperature is dropping, they are outside everyday digging up delicious offerings for us to indulge in. Your smile keeps them going each year!<br /> <strong><em><br /> Quinoa Vegetable Soup<br /> </em></strong>Author: Cookie and Kate</p> <p>This healthy homemade vegetable soup recipe is full of seasonal veggies, kale and quinoa. It’s easy to make and good for you, too! This soup makes great leftovers.</p> <p><strong>Ingredients</strong></p> <ul> <li>3 tablespoons extra virgin olive oil<a href="https://todayhealthandwellness.com/wp-content/uploads/2016/11/Quinoa-Vegetable-Soup.png"><img loading="lazy" decoding="async" class="alignright size-full wp-image-2986" src="https://todayhealthandwellness.com/wp-content/uploads/2016/11/Quinoa-Vegetable-Soup.png" alt="quinoa-vegetable-soup" width="376" height="518" srcset="https://todayhealthandwellness.com/wp-content/uploads/2016/11/Quinoa-Vegetable-Soup.png 376w, https://todayhealthandwellness.com/wp-content/uploads/2016/11/Quinoa-Vegetable-Soup-218x300.png 218w" sizes="auto, (max-width: 376px) 100vw, 376px" /></a></li> <li>1 medium yellow or white onion, chopped</li> <li>3 carrots, peeled and chopped</li> <li>2 celery stalks, chopped</li> <li>1 to 2 cups chopped seasonal vegetables, like zucchini, yellow squash, bell pepper, sweet potatoes or butternut squash</li> <li>6 garlic cloves, pressed or minced</li> <li>½ teaspoon dried thyme</li> <li>2 bay leaves</li> <li>1 can (28 ounce) diced organic tomatoes, drained</li> <li>Scant 1 cup quinoa, rinsed in a fine mesh colander</li> <li>4 cups vegetable broth</li> <li>2 cups water</li> <li>1 teaspoon salt, more to taste</li> <li>Freshly ground black pepper</li> <li>Pinch red pepper flakes</li> <li>1 can (15 ounces) great northern beans or chickpeas, rinsed and drained</li> <li>1 cup or more chopped fresh kale or collard greens, tough ribs removed</li> <li>1 teaspoon lemon juice</li> <li>Optional garnish: freshly grated Parmesan cheese</li> </ul> <p><strong> </strong><strong>Instructions</p> <p></strong></p> <ol> <li>Warm the olive oil in a large Dutch oven or pot over medium heat. Once the oil is hot, add the chopped onion, carrot, celery, seasonal vegetables and a pinch of salt. Cook, stirring often, until the onion has softened and is turning translucent, about 6 to 8 minutes.</li> <li>Add the garlic and thyme. Cook until fragrant while stirring frequently, about 1 minute. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often.</li> <li>Pour in the quinoa, broth and the water. Add 1 teaspoon salt, 2 bay leaves and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer.</li> <li>Cook for 25 minutes, then remove the lid and add the beans and the chopped greens. Continue simmering for 5 minutes or more, until the greens have softened to your liking.</li> <li>Remove the pot from heat, then remove the bay leaves. Stir in 1 teaspoon lemon juice. Taste and season with more salt and pepper until the flavors really sing. (You might need up to ½ teaspoon more salt, depending on your vegetable broth and your personal preferences.) Divide into bowls and top with grated Parmesan if you’d like.</li> </ol> <p><strong> </strong></p> ]]></content:encoded> <wfw:commentRss>https://todayhealthandwellness.com/eat-seasonably-november/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> <item> <title>Eat Seasonably: September Edition</title> <link>https://todayhealthandwellness.com/eat-seasonably-september-edition/</link> <comments>https://todayhealthandwellness.com/eat-seasonably-september-edition/#respond</comments> <dc:creator><![CDATA[Dr. Misty White]]></dc:creator> <pubDate>Sat, 05 Sep 2015 19:15:22 +0000</pubDate> <category><![CDATA[Nutritional Evaluation]]></category> <guid isPermaLink="false">https://todayhealthandwellness.com/?p=2169</guid> <description><![CDATA[At Today Integrative Medicine, we firmly believe in the concept of food as medicine. As Hippocrates once said, “let food be thy medicine and medicine be thy food.” This ancient piece of advice is being proven true over and over by modern research. Fruits and vegetables contain powerful disease-fighting antioxidants and nutrients. Proper food can […]]]></description> <content:encoded><![CDATA[<p>At Today Integrative Medicine, we firmly believe in the concept of food as medicine. As Hippocrates once said, “let food be thy medicine and medicine be thy food.” This ancient piece of advice is being proven true over and over by modern research. Fruits and vegetables contain powerful disease-fighting antioxidants and nutrients. Proper food can both prevent and treat disease, and your naturopathic physician at Today is fully qualified to prescribe foods for your particular health problems.</p> <p>A large part of “food as medicine” emphasizes the sourcing and quality of food. Food produced on nutrient-depleted soil covered in pesticides that is then shipped halfway around the world is not as nutritious as the organic, locally grown food found at your nearby farmers markets.</p> <p>Choosing to eat locally grown food means choosing to eat with the seasons, so we’d like to introduce a new series of blog posts called Eat Seasonably. These posts will give you the details on what’s in season, recipes that use seasonal produce, and facts about the fruits and veggies that you love. And now… September!</p> <p><strong>What’s in season in September in Oregon:</strong></p> <ul> <li>Artichokes – these funny looking vegetables are high in fiber, vitamin C, vitamin K, and folate. That fiber will keep you feeling full, aid digestion, and help lower cholesterol. The slight bitterness of artichokes also helps promote secretion of digestive enzymes and promote liver health. See tips below for preparing and cooking artichokes.</li> <li>Apples – it could be true that an apple a day keeps the doctor away! An apple contains plenty of vitamin C and fiber. Don’t skip the peel because it contains bioflavonoids such as quercetin that are beneficial for allergies and cardiovascular health. Apples are also low glycemic index, which means your blood sugar won’t spike after eating them.</li> <li>Brussels sprouts – they’re making a comeback! Brussels sprouts are a member of the Brassica family, which contains veggies that all rich in cancer-fighting nutrients. Brussels are also a great source of fiber, vitamin A, and B vitamins. Try the recipe below for a fun twist on this often underrated vegetable!</li> </ul> <p><strong>How to Prepare and Cook an Artichoke</strong></p> <p><em>Artichokes are a labor of love, but are so worth it! Here are some easy steps to make sure your artichoke is tender and delicious.</em></p> <ol> <li>Set a large pot of water to boil. Salt the water liberally.</li> <li>Rinse artichoke under cool water.</li> <li>Cut the top third of the artichoke off.</li> <li>Using kitchen scissors, carefully cut the sharp pokey tips off each leaf.</li> <li>Using the same knife or a vegetable peeler, remove the thick outer skin on the stem.</li> <li>When the water has come to a boil, place artichokes into water, cover and boil for 20-30 minutes.</li> <li>Use a slotted spoon to remove artichokes from boiling water and set aside until cool enough to touch.</li> <li>Enjoy with your favorite dip. Melted butter is always delicious, but for a lighter alternative, try dipping into a couple tablespoons of yogurt mixed with lemon zest, black pepper, and a pinch of salt.</li> </ol> <p><strong>Brussel and Apple Slaw</strong></p> <p><em>Adapted from Cook For Your Life</em></p> <p>This recipe highlights the delicious crunch and tang of apples and Brussels sprouts, while offering a lower fat, more nutritious alternative to coleslaw. Apple cider vinegar aids digestion, while local honey helps fight seasonal allergies. Goes great with your favorite end of summer barbecue meal!</p> <p>1 large gala apple, julienned<br /> ¼ cup lemon juice<br /> 1 pound of Brussels sprouts, shredded<br /> 2 carrots, shredded<br /> 3 tablespoons extra virgin olive oil<br /> 1 tablespoon apple cider vinegar<br /> 1 tablespoon Dijon mustard<br /> 2 teaspoons local honey<br /> Salt and pepper to taste<br /> 1/3 cup toasted chopped walnuts</p> <p>1. Combine julienned apple with lemon juice and mix well. The citric acid in lemon juice acts as an antioxidant to stop browning.<br /> 2. Whisk together olive oil, apple cider vinegar, Dijon mustard, honey, and salt and pepper.<br /> 3. Toss apple and lemon mixture with Brussels sprouts, carrots, and dressing.<br /> 4. Top with toasted walnuts and serve.<br /> 5. Serves 4-6.</p> ]]></content:encoded> <wfw:commentRss>https://todayhealthandwellness.com/eat-seasonably-september-edition/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> <item> <title>Eat Seasonably: Citrus Edition</title> <link>https://todayhealthandwellness.com/eat-seasonably-citrus-edition/</link> <comments>https://todayhealthandwellness.com/eat-seasonably-citrus-edition/#respond</comments> <dc:creator><![CDATA[Dr. Misty White]]></dc:creator> <pubDate>Wed, 04 Feb 2015 21:49:33 +0000</pubDate> <category><![CDATA[Nutritional Evaluation]]></category> <category><![CDATA[Bioflavonoids]]></category> <category><![CDATA[Citrus]]></category> <category><![CDATA[Fiber]]></category> <category><![CDATA[Folate]]></category> <category><![CDATA[Fresh Produce]]></category> <category><![CDATA[Potassium]]></category> <category><![CDATA[Recipes]]></category> <category><![CDATA[Vitamin C]]></category> <guid isPermaLink="false">https://todayhealthandwellness.com/?p=2395</guid> <description><![CDATA[February is a scarce month for Oregon produce. Only a handful of vegetables, such as garlic, onions, turnips, and potatoes are truly in season. This time of year we really rely on our California neighbors to supply us with fresh produce, and right now local supermarkets and co-ops are lit up with the gorgeous colors […]]]></description> <content:encoded><![CDATA[<p>February is a scarce month for Oregon produce. Only a handful of vegetables, such as garlic, onions, turnips, and potatoes are truly in season. This time of year we really rely on our California neighbors to supply us with fresh produce, and right now local supermarkets and co-ops are lit up with the gorgeous colors of fresh California citrus. Citrus fruits ripen through the fall and are available throughout the winter months.</p> <p>Not only are they delicious, citrus fruits are known for their high vitamin C content as well as folate, potassium, and fiber. Citrus fruits also contain compounds called bioflavonoids that are important for blood vessel health and immune function. Diosmin and hesperidin are two bioflavonoids that are particularly useful for preventing and treatment hemorrhoids, chronic venous insufficiency, and varicose veins. Rutin, another bioflavonoid, is great for blood vessel function, and also functions as an anti-inflammatory and immune stimulant. Quercetin, yet another bioflavonoid, is also a powerful anti-oxidant and is useful for treating seasonal allergies. It is also found in high amounts in apples, onions, and garlic.</p> <p>Here is a list of some citrus fruits that you may not have tried yet:</p> <ul> <li>Cara Cara orange – this unassuming orange is native to the San Joaquin valley in California. On the outside it looks just like a regular navel orange, but inside you will find beautiful pinkish, seedless flesh that has notes of cranberry.</li> <li>Clementine – a hybrid between a mandarin and a sweet orange, these seedless fruits are easy to peel and less acidic</li> <li>Tangerine – a sweeter cousin of your typical orange, tangerines are generally smaller and easier to peel</li> <li>Tangelo – this hybrid of a tangerine and a pomelo is super juicy and has loose skin that makes it easier to peel than a navel orange.</li> <li>Meyer lemon – rounder than their regular counterparts, Meyer lemons are slightly sweeter and have much thinner skin.</li> </ul> <p>Citrus fruits are incredibly versatile and lend well to both savory and sweet dishes, or can be enjoyed on their own in all their sweet, juicy glory! Here are two recipes to highlight this versatility:</p> <h3><span style="color: #ffffff;"><strong>Winter Greens with Roasted Citrus Vinaigrette</strong></span></h3> <p>This recipe combines the best of winter produce into one nutrient-packed dish!</p> <p><em>Source: Whole Foods Market</em><em> </em></p> <p>1 lemon<br /> 2 mandarin oranges, tangerines, or blood oranges<br /> 2 tablespoons plus 1 teaspoon extra-virgin olive oil, divided<br /> 1 tablespoon honey<br /> 1/2 teaspoon fine sea salt<br /> 1/4 teaspoon finely ground black pepper<br /> 1 bunch (3/4 pound) Lacinato (or dinosaur) kale, ribs removed, very thinly sliced<br /> 1 small head radicchio, halved and sliced<br /> 1 large Belgian endive, halved and sliced</p> <p>Preheat the oven to 400°F. Cut lemon and oranges in half crosswise and remove any seeds. Place in a small baking dish and toss with 1 teaspoon of the oil. Turn cut-side down and roast until tender and lightly browned, about 40 minutes. Allow to cool.</p> <p>Using a spoon, remove flesh from citrus and place in a blender. Pour in any juice from the baking pan. Add honey, salt and pepper, and blend until smooth, adding a tablespoon of water if the mixture is too thick to blend easily. With the motor running, slowly add remaining 2 tablespoons oil. Place vinaigrette in a large skillet over medium-low heat. Add kale and stir until lightly wilted, about 3 minutes. Add radicchio and endive, and toss until coated and warm. Divide among plates and serve warm or at room temperature.</p> <h3><span style="color: #ffffff;"><strong>Mimosa Oranges</strong></span></h3> <p>A fun addition to any brunch, these bubbly oranges take the place of the traditional brunch drink! They are simple to prepare and can be made the night before.</p> <p>¼ cup honey<br /> 1 cup champagne or sparkling white grape juice<br /> ¼ cup shredded, unsweetened coconut<br /> 6 large navel or Cara Cara oranges.</p> <p>Cut peel from oranges, slice and quarter each, removing white center pith from each slice. Toss oranges with honey and coconut. Pour over champagne. Cover and refrigerate for about 8 hours. Serve chilled in wine or martini glasses for a fun twist.</p> ]]></content:encoded> <wfw:commentRss>https://todayhealthandwellness.com/eat-seasonably-citrus-edition/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> <item> <title>Eat Seasonably: January Resolution Edition</title> <link>https://todayhealthandwellness.com/eat-seasonably-january-resolution-edition/</link> <comments>https://todayhealthandwellness.com/eat-seasonably-january-resolution-edition/#respond</comments> <dc:creator><![CDATA[Dr. Misty White]]></dc:creator> <pubDate>Wed, 31 Dec 2014 19:04:14 +0000</pubDate> <category><![CDATA[Clinical Services]]></category> <category><![CDATA[Nutritional Evaluation]]></category> <category><![CDATA[Digestion]]></category> <category><![CDATA[Food and Diet]]></category> <category><![CDATA[Inflammation]]></category> <category><![CDATA[Preventative Medicine]]></category> <guid isPermaLink="false">https://todayhealthandwellness.com/?p=2337</guid> <description><![CDATA[It’s a brand new year. What better time to change your diet habits than now! Commit to treating yourself to high quality food that will nourish your body, increase energy, lessen toxic burden, promote happiness, and possibly even reverse disease. And it’s not just about WHAT you eat. HOW you eat is equally important. Here […]]]></description> <content:encoded><![CDATA[<p>It’s a brand new year. What better time to change your diet habits than now! Commit to treating yourself to high quality food that will nourish your body, increase energy, lessen toxic burden, promote happiness, and possibly even reverse disease. And it’s not just about WHAT you eat. HOW you eat is equally important. Here are our top food resolutions to make for a happy, healthy 2018!</p> <p>Your 2018 Food Resolutions:</p> <ol> <li>Foster a healthy relationship with food. This means feeling good about what you put in your body. Do away with guilt and negative feelings associated with eating, and truly love your food.</li> <li>Enjoy your food. When it’s time to eat, put away your phone or computer and your work. Sit down at a table, preferably with loved ones, and slowly savor each bite of food, really tasting it. Eating slowly and mindfully promotes good digestion and combats over-eating.</li> <li>Experiment! Try something you’ve never tried before. Cook a new recipe, or invent your own. Keep food interesting and appetizing by adding variety to your diet.</li> <li>Eat real food. If you couldn’t make it at home or it comes in a package, especially with over 5 ingredients, avoid it! Processed foods are generally jam-packed with sugar, dreaded trans fats, and devoid of nutrients. Just say no!</li> <li>Pack your plate with veggies. We dare you to try to eat too many vegetables. It’s nearly impossible! Vegetables, especially dark leafy greens, are loaded with antioxidants and vitamins for optimum health and fiber to keep you satiated.</li> <li>Choose organic whenever you can. Non-organic produce is treated with pesticides and other chemicals to fight bugs, infections, increase yield, and prolong the growing season unnaturally. The effects of ingesting all these chemicals are almost certainly detrimental to your health and an added burden to your detoxification systems.</li> <li>Ditch the fear of fat. Healthy fats, including those found in cold-water fish, nuts and seeds, olive and coconut oils, and avocado are essential for beautiful skin, neurotransmitter function (your mood!), reproductive function, and so much more. Be mindful that “low-fat” or “zero-fat” foods are often full of added sugar to add flavor.</li> <li>Kick your sugar habit. Minimize foods with added sugar, cane sugar, cane syrup, dextrose, etc. Eating too much sugar contributes to the development of insulin resistance, diabetes, obesity, inflammation, and many more adverse health effects.</li> </ol> <p>Today Health and Wellness truly believes in food as medicine. These very simple resolutions are a great jumping off point for healing yourself with food. For more tips and individualized recommendations, contact your provider at Today.</p> ]]></content:encoded> <wfw:commentRss>https://todayhealthandwellness.com/eat-seasonably-january-resolution-edition/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> <item> <title>Eat Seasonably: Holiday Edition</title> <link>https://todayhealthandwellness.com/eat-seasonably-holiday-edition/</link> <comments>https://todayhealthandwellness.com/eat-seasonably-holiday-edition/#respond</comments> <dc:creator><![CDATA[Dr. Misty White]]></dc:creator> <pubDate>Thu, 04 Dec 2014 18:20:15 +0000</pubDate> <category><![CDATA[Nutritional Evaluation]]></category> <category><![CDATA[Uncategorized]]></category> <guid isPermaLink="false">https://todayhealthandwellness.com/?p=2318</guid> <description><![CDATA[Thanksgiving has passed, the leaves have fallen, and suddenly it feels like winter. Holiday parties pop up nearly every weekend, and temptation is all around us to indulge in rich foods, spirits, and late nights. In this edition of Eat Seasonably you’ll find tips for eating local food throughout the winter and suggestions of how […]]]></description> <content:encoded><![CDATA[<p><span style="color: #ffffff;">Thanksgiving has passed, the leaves have fallen, and suddenly it feels like winter. Holiday parties pop up nearly every weekend, and temptation is all around us to indulge in rich foods, spirits, and late nights. In this edition of Eat Seasonably you’ll find tips for eating local food throughout the winter and suggestions of how to indulge moderately this holiday season.</span></p> <p><span style="color: #ffffff;">Just because winter is upon us doesn’t mean that we have to give up on eating locally. Hoop houses, which extend the natural growing season, winter crops, and cold storage mean that there is plenty of produce to keep us going throughout the winter months.</span></p> <p><span style="color: #ffffff;"><strong>What’s in season in December in Oregon:</strong></span></p> <p><a href="https://todayhealthandwellness.com/wp-content/uploads/2014/12/img26502.jpg"><img loading="lazy" decoding="async" class="alignleft size-medium wp-image-3337" src="https://todayhealthandwellness.com/wp-content/uploads/2014/12/img26502-300x200.jpg" alt="" width="300" height="200" srcset="https://todayhealthandwellness.com/wp-content/uploads/2014/12/img26502-300x200.jpg 300w, https://todayhealthandwellness.com/wp-content/uploads/2014/12/img26502-1024x683.jpg 1024w" sizes="auto, (max-width: 300px) 100vw, 300px" /></a></p> <ul> <li><span style="color: #ffffff;">Celeriac – This gnarly looking root vegetable thankfully tastes a lot better than it looks. With a delicate celery-like flavor, this vegetable is great for roasting and soups. It is a great source of fiber, vitamin B6, magnesium, and potassium.</span></li> <li><span style="color: #ffffff;">Horseradish – Spicy and pungent, horseradish root makes a great condiment with steak and meat, and makes a great addition to mashed potatoes. It contains volatile sulfur-containing compounds that are good for detoxification and nasal and chest decongestion.</span></li> <li><span style="color: #ffffff;">Kohlrabi – Another funky-looking veggie, kohlrabi is related to cabbage and turnips and is sweet and crunchy. It can be used like cabbage for coleslaw or in soups or roasted in the oven. Kohlrabi is rich in magnesium and phosphorus, and is also a good source of vitamin B6, potassium, and vitamin C.</span></li> </ul> <p><span style="color: #ffffff;"><strong>Roasted Kohlrabi with Butternut Squash<a href="https://todayhealthandwellness.com/wp-content/uploads/2014/12/Butternut-Squash.jpg"><img loading="lazy" decoding="async" class="alignright size-medium wp-image-3333" src="https://todayhealthandwellness.com/wp-content/uploads/2014/12/Butternut-Squash-300x225.jpg" alt="" width="300" height="225" srcset="https://todayhealthandwellness.com/wp-content/uploads/2014/12/Butternut-Squash-300x225.jpg 300w, https://todayhealthandwellness.com/wp-content/uploads/2014/12/Butternut-Squash-1024x768.jpg 1024w, https://todayhealthandwellness.com/wp-content/uploads/2014/12/Butternut-Squash.jpg 1592w" sizes="auto, (max-width: 300px) 100vw, 300px" /></a></strong></span></p> <p><span style="color: #ffffff;"><em>Adapted from Gourmet magazine</em></span></p> <p><span style="color: #ffffff;">This dish makes a great side with roast chicken or beef, or your favorite holiday meal. It is rich with earthy, sweet flavor and roasting adds perfect crispness.<br /> 4 medium kohlrabi (about 2 1/4 lb with greens attached)</span><br /> <span style="color: #ffffff;">2 tbsp extra virgin olive oil</span><br /> <span style="color: #ffffff;">2 tsp finely chopped thyme or rosemary or sage</span><br /> <span style="color: #ffffff;">½ tsp salt</span><br /> <span style="color: #ffffff;">¼ tsp freshly cracked black pepper</span><br /> <span style="color: #ffffff;">2 ½ lb butternut squash</span></p> <p><span style="color: #ffffff;">Preheat oven to 450F. Place baking sheet on the middle rack while oven is pre-heating. Trim and peel kohlrabi and cut into ¾-inch pieces. Toss in 1 tbsp olive oil, 1 tsp of thyme or rosemary or sage, ¼ tsp salt, and ¼ tsp black pepper. Transfer kohlrabi to preheated oven pan and roast for 15 minutes. In the meantime, peel butternut squash, cut in half, and remove seeds. Cut into ¾- inch pieces. Toss squash with remaining olive oil, thyme or rosemary or sage, salt, and black pepper. Stir kohlrabi, turning it over, then push to one side of the roasting pan. Add squash on opposite side of pan. Roast, stirring once or twice until kohlrabi and butternut squash are tender and lightly browned (about 30 more minutes). Toss vegetables to combine and serve.</span></p> <p><span style="color: #ffffff;"><strong>Chef’s hints:</strong></span></p> <p><span style="color: #ffffff;">Butternut squash and kohlrabi can be cut 1 day ahead and stored in plastic bags. Peeling butternut squash can be tricky! To make it easier, try pricking the squash all over with a fork and microwaving for 2 minutes prior to cutting.</span></p> <p><span style="color: #ffffff;"><strong>Holiday Tips</strong></span></p> <p><span style="color: #ffffff;">December is a month of temptations: holiday parties, cookie exchanges, happy hours, and holiday dinners oh my! At Today Health and Wellness, we believe that it is perfectly healthy to indulge every once in a while, but that you shouldn’t let the holidays derail you completely from health habits you’ve worked hard to develop. Here are a few tips for indulging moderately:</span></p> <ul> <li><span style="color: #ffffff;">Skip the holiday cocktails. Hot toddy’s, rum and eggnog, and other sweet drinks are a staple for the season. It’s easy to chug these drinks <a href="https://todayhealthandwellness.com/wp-content/uploads/2014/12/holidaycocktails.jpg"><img loading="lazy" decoding="async" class="alignright size-medium wp-image-3334" src="https://todayhealthandwellness.com/wp-content/uploads/2014/12/holidaycocktails-300x300.jpg" alt="holidaycocktails" width="300" height="300" srcset="https://todayhealthandwellness.com/wp-content/uploads/2014/12/holidaycocktails-300x300.jpg 300w, https://todayhealthandwellness.com/wp-content/uploads/2014/12/holidaycocktails-150x150.jpg 150w, https://todayhealthandwellness.com/wp-content/uploads/2014/12/holidaycocktails-1024x1024.jpg 1024w, https://todayhealthandwellness.com/wp-content/uploads/2014/12/holidaycocktails.jpg 1370w" sizes="auto, (max-width: 300px) 100vw, 300px" /></a>down, but they are often loaded with sugar and fat. Sip on a glass of antioxidant-rich wine or an ounce of bourbon and alternate between alcoholic drinks and sparkling water to avoid all the extra calories.</span></li> <li><span style="color: #ffffff;">Fill up before you head out. Eat a protein-rich snack such as a sliced turkey wrap before heading to your holiday party. Protein keeps you feeling full so you’ll be less likely to fill up on rich appetizers and other treats.</span></li> <li><span style="color: #ffffff;">Avoid grazing. You’re more likely to eat more if you casually grab bites of food throughout the evening. Grab a plate and fill it with only what you want to eat.</span></li> <li><span style="color: #ffffff;">Load up your plate with vegetables. If you’re at a big holiday meal, try filling half your plate with vegetables before loading up on mashed potatoes, casseroles, and other rich dishes.</span></li> <li><span style="color: #ffffff;">Move your body. Regular exercise can help regulate blood sugar and mitigate food cravings. Sweating also stimulates detoxification, helping you feel less icky after over-eating or drinking.</span></li> <li><span style="color: #ffffff;">Let it go. If you do indulge a little bit excessively, don’t dwell on it! Move forward and make different choices in the future, or decide that it’s ok to indulge yourself every once in a while.</span></li> </ul> ]]></content:encoded> <wfw:commentRss>https://todayhealthandwellness.com/eat-seasonably-holiday-edition/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> </channel> </rss>