Powerful Produce

By Dr. Nikki

---

Throughout any given day we are exposed to a plethora of toxins which result in oxidative stress within the body and cause bad molecules, known as free radicals, to form. These free radicals go around attacking and attaching to healthy atoms, causing damage to cells, proteins, and DNA! While you probably aren't looking for a chemistry lesson, I want to paint a picture of why it’s important that we do what we can to prevent and get rid of free radicals! This is where antioxidants enter the scene, preventing the free radicals from causing damage throughout the body.

So how do we get antioxidants? Antioxidants are not something that our bodies can make, but are found in a variety of foods!

A food that is seriously jam-packed with antioxidant power is turmeric! Widely known as an ingredient in Indian foods, turmeric is a root that looks similar to ginger but has a rich orange/yellow coloring to it. You can find turmeric in powder form in the spice aisle of your local grocery store or in whole-root form in the produce section of stores such as Whole Foods and Central Market.

The active compound found in turmeric is called curcumin. Curcumin is a very potent antioxidant that is extremely beneficial in preventing cellular damage as well as helping our bodies to detoxify. The only problem is that our bodies aren’t very good at absorbing curcumin by itself. Fortunately, adding a few ingredients to some turmeric and we’re able to enjoy ALL of the benefits of this antioxidant-rich root!

What are these three necessary ingredients? Great question! One of the elements necessary for us to absorb curcumin is called quercetin. Quercetin is a plant pigment found in red onions, capers, cranberries, kale, blueberries, romaine lettuce and apples (to list a few). Another element which increases the bioavailability of curcumin for our bodies is called piperine. Found in black pepper, piperine increases the bioavailability of curcumin (turmeric) by 2000%!! No, that is not a typo, two thousand percent!! The final ingredient that is extremely helpful in our absorbing curcumin is a healthy fat. By consuming turmeric with a healthy fat we are able to absorb curcumin directly into the bloodstream through the lymphatic system, rather than having it filtered through the liver first!

These may sound like some random ingredients to throw together in order to have  better health, but a little concoction called a Turmeric Tonic (see recipe) does just the trick! In the video below, I show you how to make a turmeric tonic and the benefits of each ingredient that goes into it!

Turmeric Tonic Recipe:

• 2 cups of coconut water

• 2 inches of turmeric root

• 1 drop of food quality black pepper essential oil

• 1 inch of ginger root

• 2 tablespoons of apple cider vinegar

• 1 teaspoon of local honey

• 1/4 teaspoon of cayenne pepper

• Juice of 1/2 lemon

Combine all ingredients in a blender and blend until the consistency of a juice. Pour and enjoy! Makes 2 servings.

Making a recipe that calls for turmeric? Throw in a dash of black pepper and you’re automatically making your meal a natural detoxifier! What are your favorite ways to cook with turmeric? We would love to hear how you integrate this power-house antioxidant into your daily routine!

Three Benefits to Eating Seasonally

We just celebrated Labor Day, PSLs (pumpkin spiced latte’s) have been released, and come September 22nd, it will officially be Autumn! Not only does this mean a decline in temperatures outside, but it also means a change in the produce that is “in season”. With transportation and technology, here in the United States, we pretty much have access to any fruits or vegetables we want all year long. But there may something to the way our ancestors used to have to eat… seasonally! Today I want to talk about three benefits to eating a seasonally-based diet. 

1. It’s healthier for you

Food that is grown and consumed during its appropriate season has actually been found to contain greater nutritional value! A study, looking at broccoli, actually found that broccoli grown during the fall (its peak season) actually contained twice as much vitamin C as broccoli grown during the spring. [1]

When food is grown year-round, some of the processes that naturally occur during one season of the year have to be artificially induced during “off-seasons”. This process of artificially ripening or growing vegetables and fruits typically involves chemicals in which we aren’t really sure of the long-term implications. 

2. It is more cost effective

Often times, if you’re purchasing produce that is in season, it is probably local or didn’t travel overly far to get to your local grocery store. The less distance food has to travel, the lower the cost for transportation and that savings gets passed on to you, the consumer! Less travel time also means that fewer interventions are required to keep the fruit from ripening during transport. Not only is this better for your wallet, but it’s better for the environment too!

On top of transportation requirements, when a fruit or vegetable is in season, the crops are typically plentiful and so there’s a greater supply available. Based on the simple premise of “supply and demand” that we all learned in economics 101, if the supply is high, typically the cost is low and vice versa. That’s why you’ve probably noticed that strawberries are way more affordable in the summer than they are in the winter… because they’re naturally a summer crop! [2]

3. It tastes better

You may have been one of the many of us who took up gardening this year to maintain our sanity, and if you did, you’ve probably noticed that everything you’ve grown is much more juicy and delicious. While part of it may be that you did it yourself, when produce is able to go through the entire growth and ripening process on the tree, vine or plant, it is going to naturally have more flavor! In order to keep up with demand and transportation, often times produce is picked before it’s actually ready and then continues the ripening process en route to or at the grocery store. That’s also why fruits and veggies purchased at your local farmer’s market tend to taste so much better. 

So now that the end of September is quickly approaching, what foods should you consider working into your seasonal meal plan?

Some of my favorite Autumn vegetables that can be found in Texas include okra, peas, leeks, green beans, bok choy, and mushrooms. For a delicious Whole 30 and Paleo Potato Leek Soup, check out this link. Some of my favorite Autumn fruits include persimmons, pears, apples, figs, and plums. I find a lot of people haven’t tried a persimmon before, so if that’s you, this is a great time to try something new! For an idea on how to throw together a tasty Autumn fruit salad check out this link. Some other great seasonal herbs include basil, lavender, green onion, chives, mint, oregano, and parsley. [3]

What are the easiest ways to get my hands on some local in-season produce?

1. Farmer’s Markets are always a good option, because you’ll have a decent selection to choose from. With Covid-19 restrictions, you may have a harder time finding one, but I have definitely been starting to see some farmer’s markets in my area pop up. To find a farmer’s market near you, click here. 

2. Join a co-op. Food co-ops have been around for over 150 years and is basically a food distribution organization that partners with local famers to distribute local produce and meats to members of the community. Typically with a co-op, you’ll either pay a monthly membership which includes a certain amount of fresh and seasonal foods or you order select items in advance. With this option and a farmer’s market, you’re also supporting small business owners (local farmers) and you’re helping protect the environment.

3. Read signs and labels at your neighborhood grocery store. In most grocery stores, the signs in the produce section will tell you where that product is from. If the signs don’t tell you, the packaging and/or label will for sure. For example, Whole Foods will usually have mushrooms that are from Texas and mushrooms that are from Mexico… I tend to go with the ones grown in Texas since that is where I live.  

Eating a seasonally-based diet is a fun and wonderful way to consume a variety of foods and nutrients! Every crop has a slightly different harvest time, so each month research which fruits and vegetables are readily available in your area and then work them into your meal plan! A great resource for this is https://www.seasonalfoodguide.org. See something you’ve never tried before? That’s a perfect opportunity to try a new recipe and introduce your family to a different food and flavor!

If you have specific questions about seasonal eating, feel free to reach out. We also have a continually updated page on our website of Dr. Nikki’s favorite recipes, so be sure to check back regularly!

Resources

1. February, 2008. Nutritional quality of organic, conventional, and seasonally grown broccoli using vitamin C as a marker. (Retrieved September 10, 2020). https://pubmed.ncbi.nlm.nih.gov/17852499/

2. October 15, 2019. 4 Reasons To Eat By The Seasons + What Is In Season Right Now. (Retrieved September 10, 2020). https://www.mindbodygreen.com/0-4807/10-Reasons-To-Eat-Whats-In-Season.html

3. https://www.seasonalfoodguide.org/texas/late-september

Why might I do an elimination diet?

Recently, a family member reached out looking for guidance with an elimination diet. She had just received the results of a food allergy test and now had a LONG list of foods to avoid and was feeling a bit overwhelmed. This got me thinking, that there are probably more people out there who are considering an elimination diet, but are a bit intimidated.

So first, what is an elimination diet?

An elimination diet is a process in which you remove all foods that you may (or may not) know to be irritating to your body for typically at least three weeks until symptoms subside and then gradually begin re-introducing these food items one at a time. As you reintroduce a food it gives you an opportunity to see whether your body reacts with certain symptoms or not. If you’ve taken a food sensitivity test then you’ll know exactly what foods are getting cut out. Typically you’ll cut out sugar (including fruit), nuts and alcohol during the first three weeks as well, regardless of whether those items showed up on a test as an irritant. 

Do I have to have food sensitivity testing done to do an elimination diet?

The short answer is ‘no’. The long answer is ‘it depends’. If you’ve already removed the most common food irritants out of your diet for a prolonged period of time and you’re still experiencing symptoms that you believe may be food-based, then it’s probably time to drop the money and get food sensitivity testing done. If you haven’t removed the most common food irritants from your diet, then that’s a great starting point!

What are the most common food irritants in the typical American diet?

The foods most commonly associated with food intolerances and allergies are dairy, gluten, caffeine (gasp), salicylates, amines (think histamine), FODMAPs, sulfites, and fructose! Some other common food irritants are aspartame, MSG, eggs, food coloring, yeast, and sugar alcohols (think sugar free drinks). [1] Each of these foods remain in the digestive system for different lengths of time so that is why it is important to remove your selected items until symptoms have completely resolved before re-introducing anything! 

What changes can you expect to see from following an elimination diet?

Some of the most common reasons for people to embark on an elimination diet are persistent symptoms such as abdominal pain, gas, diarrhea, constipation, headaches, eczema and other skin rashes, achey joints, hives, sinus congestion, asthma, and anxiety. So if you are able to pin point what foods are causing it, you should see a relief in that symptom!

Each of the above listed foods can be associated with a variety of symptoms, some of them overlapping with one another. That is why it is important to reintroduce one at a time in order to observe whether a symptom returns with that specific food! For example, dairy and eggs are both known to cause abdominal pain and diarrhea. If you were to cut out all dairy and eggs for three weeks and you are no longer experiencing abdominal pain or diarrhea, amazing!! Now is the point where you figure out whether it was dairy causing the issue, eggs causing the issue, or maybe both! So what you might do is slowly reintroduce eggs by eating them one time a day and waiting at least three days before introducing dairy. If the abdominal pain or diarrhea returns within those first three days of reintroducing eggs, then you know your body is not a fan of eggs! Common symptoms associated with dairy include gas, bloating, diarrhea, nausea, abdominal pain, and even eczema! 

What on earth am I supposed to eat?

What people often find overwhelming about an elimination diet is that there isn’t necessarily a cookie-cutter answer as to what to eat and not eat. Each person is different based on their symptoms and the foods that they are having to cut out, which obviously changes what their diet looks like! Since there isn’t a straight-forward answer, here are the best tips I can offer:

1) Change your mindset. I can almost guarantee you that as you set out to start your elimination diet, a large majority of foods you consider to be “breakfast foods” will have not made the cut. This can throw people off because they’re suddenly panicked trying to figure out what they’re going to eat for breakfast if they can’t eat eggs, sugar, or gluten! This is where a little mindset shift regarding what a “breakfast food” is can make a world of difference. It will sound crazy at first, but a bowl of roasted veggies with avocado and sugar free bacon or quinoa loaded with greens can absolutely be eaten for breakfast. For some recipe ideas check out this link. 

2) Phone a friend. Seek out others who have already done an elimination diet or are in process of doing one! There are plenty of websites and forums where you can ask for guidance, tips, and even share recipes!

3) Fully commit. It can feel torturous (literally) cutting out all of our favorite foods, but the process is part of the healing. If you’ve been consuming a lot of foods that are extremely reactive, you may actually experience withdrawal symptoms. [2] This is especially common with caffeine and sugar. In that time that you’re refraining from all of the potentially irritating foods, you’re actually giving your body a chance to heal and renew! Inflammation in the gut will start to subside, allowing your body to better absorb nutrients and just feel better.

While an elimination diet may not be easy, the end result is absolutely worth it! Improving chronic symptoms that have likely been plaguing you for years without any sort of medication while improving your overall health is worth the price of admission in my book!

If you have questions specific to yourself or would like to do a food sensitivity test, please don’t hesitate to contact us! Even if you live outside of the Southlake or Las Colinas area, we are one virtual appointment away.

Resources

1. January 25, 2018. The 8 Most Common Food Intolerances. (Retrieved August 21, 2020). https://www.healthline.com/nutrition/common-food-intolerances#section10

2. TOP 10 ELIMINATION DIET MISTAKES. (Retrieved August 21, 2020). https://lilynicholsrdn.com/top-10-elimination-diet-mistakes/

You can go with this, or you can go with that!

One of my favorite ways to unwind and relax is cooking. There’s something therapeutic about creating a meal from scratch while listening to music and maybe enjoying a glass of wine! But what I’m even more passionate about is creating healthy meals that are full of life-giving nutrients. I think that it can sometimes feel overwhelming to attempt a meal that is healthy but also tastes good and still allows you to feel like you are indulging rather than punishing yourself. That is why I thought it might be helpful to share some of my simple substitutes that I use with everyday recipes to make them a little bit healthier without feeling like I’m totally depriving myself.

Butter. While it’s absolutely delicious, it also contains dairy. Many people experience digestive problems when consuming dairy products and often times eczema and other skin problems as well as allergies and sinus congestion can be exacerbated by dairy. If you’re really looking for that buttery flavor without the lactose, ghee is a great option. Ghee is also known as clarified butter, which basically means that butter is heated until the water in it evaporates and the milk solids separate from the fat by either floating to the top or sinking to the bottom. Those milk solids, which contain lactose, are removed and you’re left with ghee, a nutty and tasty butter alternative. [1] If you don’t care about the butter-flavor factor or you’re wanting to avoid lactose-free dairy product all together, then coconut oil is a great option! Simply replace the called-for butter with the same amount of coconut oil and keep on cookin.

Milk/Cream. As I mentioned above, dairy seems to be a problem child for a lot of people these days. Two of my go-to’s when a recipe calls for milk are almond milk or coconut milk. I typically look for an almond milk that doesn’t have any added preservatives or gums. Malk is a brand that I grab often, but there are a few options out there! Canned coconut milk is another solid option when you’re looking for something a little more creamy. I should mention that coconut milk may have a slightly “coconuty” flavor so if that is going to mess with your palate then you may want to consider another nut milk such as cashew. 

Rice. While it is a gluten free complex carbohydrate, it is a grain and may be hard for some people to digest. Other people may looking to cut out high carb foods or simply get more veggies in their diet. Cauliflower rice is a wonderful alternative! You can make it using a head of fresh cauliflower and a food processor or you can buy it pre-made in the freezer section of your local grocery store. If I’m making a dish that is typically served over rice, I’ll simply substitute the cauliflower rice for regular rice. The addition of cauliflower rice to a meal is a great way to load up on antioxidants and fiber! [2]

Pasta. Often times pasta is one of the major foods that are mourned when someone is deciding to cut gluten and/or other processed carbs out of their diet. The good news is there are several plant-based options! Zucchini noodles (also known as Zoodles) are one of my favorites. You can make them yourself using a spiralizer and fresh zucchini or you can purchase them pre-made in the produce section at most major grocery stores. Along the same lines, you can also spiralize sweet potatoes, butternut squash or beets. If you’re not up for spiralizing or paying the extra money to purchase pre-spiralized veggies, another option is spaghetti squash. Simply cut the spaghetti squash in half and roast in the oven until soft. Scrape the inside out with a fork and it will somewhat resemble angel hair pasta. If a recipe involves serving something over pasta, give one of these veggie options a try!

Sugar. It’s one of the most addictive food items in the American diet and you’ll find it hidden in things you would never suspect! Linked with obesity, heart disease, obesity, high blood pressure and high cholesterol, it’s something I like to avoid whenever possible. Luckily there are some great alternatives to sugar. Honey and maple syrup are probably my favorites. Not only are they full of minerals and antioxidants but you are able to achieve the same amount of sweetness you would with sugar, but using less! [3] If you’re looking for something that is granulated rather than liquid, monk fruit is a great option. Something unique about monk fruit sweetener is that is doesn’t contain fructose or glucose because the sweetness actually comes from an antioxidant in the fruit rather than the fruit itself. [4] Monkfruit sweetener is typically sweeter than sugar so be sure to add to taste when using it!

As you can see, once you have a toolbox of healthy alternatives it is fairly easy to make substitutions while cooking. If you’re apprehensive, it’s easiest to make one change at a time rather than switching everything at once!

We really just scratched the surface of healthy cooking so, if you have a favorite food or meal that you would like to make healthier, we would love to hear about it and give you guidance and possibly include it in part 2 of this blog post. Leave a comment below or message us on social media with any requests or questions. 

Resources

1) Is Ghee Dairy-Free? What to Know About This Butter Alternative (Retrieved July 8, 2020) https://spoonuniversity.com/lifestyle/is-ghee-dairy-free

2) April 14, 2017. The Top 8 Health Benefits of Cauliflower (Retrieved July 8, 2020) https://www.healthline.com/nutrition/benefits-of-cauliflower#section2

3) June 24, 2019. Are Sugar Substitutes Like Honey And Maple Syrup Actually Healthier Than The Real Deal? (Retrieved July 9, 2020) https://www.chatelaine.com/health/healthiest-sugar-substitutes/

4) June 14, 2019. Monk Fruit Sweetener: Good or Bad? (Retrieved July 9, 2020) https://www.healthline.com/nutrition/monk-fruit-sweetener#benefits

Which Diet Is Best For Me?

Paleo, keto, vegetarian, low-carb, South Beach diet, Mediterranean, plant-based… all of the different diets and “lifestyles” can feel a bit overwhelming when trying to figure out what the best eating option is for you! Often times these eating lifestyles are presented as a one-size fits all magic bullet, but scientific research suggests that depending on the state of your autonomic nervous system, one way might be better than another. 

Wait, what the heck is my autonomic nervous system? 

I’m so glad you asked! The autonomic nervous system is the part of our nervous system that sends signals and operates without us consciously thinking about it. It supplies all of our internal organs and blood vessels! The autonomic nervous system is broken up into two main divisions, the sympathetic and the parasympathetic… starting to sound more familiar? You’re probably familiar with the term “fight or flight or freeze response”, this is the responsibility of the sympathetic nervous system. You’re probably also familiar with the term “rest and digest”, this is the responsibility of the parasympathetic nervous system. 

Depending on factors such as the environment we grew up in and the current stressors we are facing (or not facing), sometimes we have a division of our autonomic (automatic) nervous system that is more dominant than the other and this can result in different characteristics and symptoms. People who tend towards “rest and digest” will typically be less active, have a low resting heart rate and respiration rate, good digestion and expression, and will have a tendency towards depression when experiencing emotional stress. People who tend towards “fight, flight, or freeze” will typically be highly active, high heart rate, high respiratory rate, poor digestion and expression, and will have a tendency towards anxiety when experiencing emotional stress. A dentist actually determined that typically someone who is predominantly parasympathetic will have a broad palate whereas predominantly sympathetic will have a narrow palate due to increased breathing efforts. Ideally we are wanting to reach a place where our sympathetic and parasympathetic systems are equally or near equally active. 

Did Any of That Sound Familiar?

You most likely were able to get a pretty good idea of where your nervous system falls as you were reading through that list of characteristics. So now what does that mean for the type of eating that is ideal for the current state of your body?

According to research conducted by Dr. Nicholas Gonzalez and Dr. Linda Isaacs, in order to get someone in a sympathetically dominant state towards balance, they benefit from an alkaline diet and increased calcium [1]. An alkaline diet is going to be comprised of mostly plant-based foods, lots of water and cutting back on acidic foods like alcohol, sugar, meat and processed foods. In regards to calcium, it’s a common misconception that you can only get it from dairy; in fact some of the most calcium rich foods are not dairy at all! To increase your intake of calcium look to incorporate seeds (think poppy seeds, sesame seeds, and chia seeds), leafy greens (collard greens, kale, or spinach), rhubarb, edamame and figs. [2]

The research also found that in order to get someone from a parasympathetic-dominant state towards balanced, they benefit from an acidic diet and increased levels of magnesium and potassium [1]. An acidic diet would include higher amounts of meat, eggs, and grains while still looking to avoid alcohol, sugar and processed foods. To increase your intake of magnesium and potassium incorporate foods such as dark chocolate (milk does NOT count, you’re looking for 70-80% cacao or higher), avocados, nuts (almonds, cashews and Brazil are all full of magnesium), legumes, and grains such as quinoa or buckwheat. [3]

Once a person has reached a point of balance between sympathetic and parasympathetic they will have a good amount of flexibility in their diet while maintaining with supplements. Typically at this point a person is so in tune with their body that they are able to eat based on what their body is telling them. Some days they may crave red meat and other days they may eat primarily vegetables and this is all based on the state of their nervous system that day. Our bodies are incredibly adaptive and when in a healthy state, can actually give us a tremendous amount of insight into what we need. 

How can I be sure of whether I’m in a state of sympathetic or parasympathetic dominance or balanced?

Seeking the guidance of a healthcare practitioner who is trained and experienced in nutrition and/or functional medicine is your best bet. Based on medical history, exam findings, and bloodwork they can get a good picture of how your body is operating and what would best support you in achieving a balanced nervous system. Dr. Nikki is able to help walk you through this process and/or help you find someone locally if you don’t live in the DFW area and don’t want to do an online consultation.

The next time a new diet comes out that is all the rage, just remember that while it may be great for some people, it may not be best for you! As always, we at Renew and Restore Wellness are here to help you be able to live your best life. If you have any questions, please don’t hesitate to give us a call or ask at your next appointment. 

**Disclaimer** If you are experiencing specific health concerns, it is important that you consult with a healthcare professional before making any significant dietary changes. 

Resources

1) (February 21, 2018). The science behind “different people, different diets”. Retrieved on July 1, 2020. https://goodfoods.coop/the-science-behind-different-people-different-diets/

2) (July 27, 2018). Top 15 Calcium Rich Foods (Many are non-dairy). Retrieved on July 2, 2020. https://www.healthline.com/nutrition/15-calcium-rich-foods#section8

3) (August 22, 2018). 10 Magnesium-Rich Foods That Are Super Healthy. Retrieved on July 2, 2020. https://www.healthline.com/nutrition/10-foods-high-in-magnesium#section7