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Paleo Pumpkin Pancakes

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IMG_3281These grain-free pumpkin pancakes are delicious any time of the year, but are an especially satisfying treat on cool Autumn mornings. Try serving them with a small amount of Grade B pure maple syrup and chopped hazelnuts. Pumpkin is a great source of fiber, beta-carotene, and Vitamin C and a wonderful way to eat seasonally.

Serves 4

  • 3 eggs
  • 1 can pumpkin puree or 2 cups cooked pumpkin
  • 3 Tbs butter or coconut oil, melted
  • 1 Tbs honey (optional)
  • 2 cups almond flour
  • 1 tsp baking soda
  • 2 tsp ground cinnamon
  • 1 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • approx 1 Tbs coconut oil for cooking

Beat eggs in a medium mixing bowl. Add pumpkin puree, honey, and 3 Tbs melted butter or oil and mix well. In another bowl mix the flour, baking soda, and spices. Add the dry ingredients to the wet mixture and blend well. Melt a small amount of coconut oil in a large skillet over medium low heat. When the skillet is hot but the oil is not smoking, pour 1/3 cup portions of pancake batter into the pan so that the pancakes fill the pan but don’t touch.

Cover the skillet with a lid and allow the pancakes to cook for approximately 3 to 5 minutes before flipping to cook the second side. Test the pancakes before flipping by sliding a spatula under them. They are ready to flip when the bottom has browned and the spatula easily slides under. Cover and cook the second side for an additional 3 to 5 minutes or until both sides are browned but not burnt, and the pancake is no longer wet in the middle. The pancakes can be kept warm in a low oven (150-200 degrees F) while you cook the rest of the batter. Add more coconut oil to the skillet as needed so the pancakes don’t stick.

Note: Grain-free pancakes are more delicate than typical pancakes. They burn more easily and should be cooked at a lower temperature. They cook more evenly when the batter is carefully spread out in the pan with the back of a spoon.

Natural Health News

Hawthorn for Heart Health!

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IMGHawthorn is one of my favorite medicinal plants. It is a beautiful tree with uniquely shaped leaves that belongs to the rose family. In the spring, Hawthorne trees come to life with delicate white or pink flowers and in the fall, the trees produce abundant bright red berries. Besides having tremendous aesthetic value, Hawthorn also contains powerful medicinal properties. The leaves, flowers, and berries are strongly nourishing to the heart and the berries has long been used as a food and medicine in Europe and Asia.

Hawthorn is traditionally used as part of an adjunctive treatment for many heart conditions, from high blood pressure, to angina, to congestive heart failure (CHF). Although Hawthorn is not a replacement for medications, the herb may help to strengthen the heart muscle, improve blood flow to the heart, and reduce symptoms related to heart disease.

The Cochrane Heart Group conducted a meta-analysis of studies looking at the use of Hawthorn for individuals with CHF and concluded that there was significant improvement in symptoms like shortness of breath and fatigue. They also found that Hawthorn increased cardiac output and exercise tolerance, and decreased the oxygen demands of heart muscle cells. These are all important clinical markers in CHF.

Hawthorn contains large amounts of potent antioxidant flavanoids, helping to protect the heart and cardiovascular system from oxidative stress and inflammation — two of the major components in the development of atherosclerotic plaques (i.e. “hardened arteries”) and myocardial ischemia (a decrease in blood flow to the heart). Hawthorn has also been shown to lower levels of LDL-cholesterol, the type of cholesterol that is most contributory to heart disease.

Hawthorn also increases levels of nitric oxide (NO) and endothelium derived hyperpolarizing factor (EDHF), both of which have an effect in the body of dilating blood vessels. This is likely how Hawthorn is able to help improve blood flow to the heart and reduce systemic blood pressure.

In addition to Hawthorn’s physiologic effects on the heart, it is also said to benefit the emotions of the heart. Many herbalists use Hawthorn to soothe a broken heart and to help people move through stages of grief. Hawthorn may also be useful in episodes of mild, situational depression.

Hawthorn is usually dried and processed into an alcohol extract (tincture), solid extract, or tea. It has a mild, sweet, and slightly astringent flavor.

hawthorne hands

Sources:

Guo, R., Pittler, M., & Ernst, E. (2008). Hawthorn extract for treating chronic heart failure. Cochrane Database of Systematic Reviews Reviews.

Disclaimer: This article is purely informational and is not meant to represent a treatment, prevention, or cure for a specific disease or health condition and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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Recipes

Sautéed Chard with Cherry Tomatoes

IMG_3164This is one of my favorite simple vegetable side dishes and a fantastic way to use an abundance of late summer produce! The array of colors always seems to brighten the day, and it is equally delicious with eggs for breakfast, or as a compliment to your dinner entree.

Rainbow chard is a nutritional powerhouse! This green leafy vegetable is filled with nutrients like Vitamin K, Vitamin C,  Vitamin E, Magnesium, Potassium, and Iron. It’s also a fun crop to grow in your garden!

Makes 4 Servings
  • 1 large bunch rainbow chard
  • 1 cup cherry tomatoes, sliced in half
  • 1/2 onion, sliced thinly
  • 1 tsp dried thyme
  • 1 Tbs olive oil
  • salt and pepper to taste

Tear the chard greens from their colorful stalks. Set the greens aside and chop the stalks into small, 1/2 inch pieces. Heat the oil over medium low heat in a heavy bottomed skillet. When the oil is warmed but not smoking, add the sliced onions and chard stems. Saute for about 5 minutes, stirring occasionally, until onions start to become translucent. Add the chard greens, tomatoes, thyme, and salt and pepper to the skillet, cover, and let the mixture cook for another 5 minutes.

SwissChard

Natural Health News

Brazil Nuts and Thyroid Health: Selenium as a Treatment for Autoimmune Thyroiditis (Hashimoto’s)

Do you have hypothyroidism? If so, you are not alone. Depending on the study you look at, hypothyroidism effects between 3% and 10% of the U.S. population. Hypothyroidism is a deficiency of thyroid hormones and is usually caused by under functioning of the thyroid gland. The disorder can cause symptoms of fatigue, weight gain, brain fog, constipation, cold intolerance, dry skin and hair, hair loss, and irregular menstrual cycles.

ThyroidWhat is the Thyroid?

The thyroid is a small gland located in the front of neck and is a power house for the body. The thyroid gland produces our thyroid hormones, namely triiodothyronine (T3) and thyroxine (T4). T3 and T4 are synthesized from tyrosine, iodine, and various proteins. T3 is the most biologically active form of the hormone and receptors for T3 are located on cells all over the body. Thyroid hormones regulate the body’s metabolic functions, telling our cells how much energy to use, as well as controlling other hormonal systems.

The Thyroid and the HPA axis

Thyroid function is coordinated by two areas in the brain, the anterior pituitary and the hypothalamus. The pituitary gland and hypothalamus are two components of the hypothalamic–pituitary–adrenal (i.e. HPA) axis, which also includes the adrenal glands. The HPA axis is a complex relationship of hormones that control many functions in our bodies, including metabolism and reproductive functions.

The hypothalumus is responsible for producing thyrotropin-releasing hormone (TRH), which then stimulates the pituitary gland to release thyroid-stimulating hormone (TSH). TSH stimulates the thyroid gland to produce thyroid hormones, T3 and T4. Normally, this process is a well-oiled machine with many efficient feedback loops, but there is the potential at any point for dysfunction to occur.

Thyroid_system

Causes of Hypothyroidism and Low Thyroid Function

Hypothyroidism is a medical term for low thyroid function. Hypothyroidism occurs when the thyroid gland does not produce enough T3 and T4 hormones. Most people with hypothyroidism will have elevated levels of TSH because the pituiatry gland will try to trigger the thyroid gland to function normally.

Hypothyroidism can have many causes. In developing countries, the most common cause of hypothyroidism is iodine deficiency. Iodine is a naturally occurring mineral found in many foods including seaweeds, milk and dairy products, fish and seafood, and eggs. The Recommended Daily Allowance (RDA) for iodine is 150 mcg for most adults, except for pregnant and breastfeeding women who should consume 200 mcg daily. In the United States and many other countries iodine intake is generally adequate because this nutrient is added to table salt. Therefore, in the U.S. the most common cause of a low functioning thyroid gland is Autoimmune Thyroiditis, also called Hashimoto’s Thyroiditis.

Hashimoto’s and Autoimmune Thyroiditis

Autoimmune diseases occur when the body creates autoantibodies and starts to attack its own tissues, organs, or glands. In Autoimmune Thyroiditis, antibodies may be produced to Thyroid Peroxidase (called Anti-TPO anitbodies) and/or Thyroglobulin (Anti-TG antibodies). Thyroglobulin is the primary protein component of thyroid hormones. Thyroid Peroxidase is an enzyme that helps iodine molecules attach to thyroglobulin in order to make the thyroid hormones T4 and T3. When the body cannot make enough thyroglobulin or thyroid peroxidase, hypothyroidism often occurs.

Unfortunately, we don’t know for sure what causes autoimmune diseases. There is often a genetic component, with some disorders being more common in families. There may also be environmental triggers such as toxic exposures, reactions to medications, or periods of prolonged stress. For most people, there is likely a combination of triggers along with a genetic predisposition that eventually tips the scales in favor of autoimmune reactions.

Treatments for Hypothyroidism

The typical treatment for Hypothyroidism is replacement of one or more of the thyroid hormones. Common medications include Levoythyroxine (containing only T4), USP Glandular Thyroid (containing both T3 and T4), or Liothyronine (only T3).

Selenium as a Treatment for Autoimmune Thyroiditis

Less is known about how to treat the autoimmune process that is taking place in Hashimoto’s, but a promising study published in the Society for Endocrinology shows that moderate supplementation with the nutrient selenium may decrease thyroid antibodies in Autoimmune Thyroiditis. The study showed the most benefit from taking daily selenium doses of 200mcg, which decreased levels of both Anti-TPO and Anti-TG antibodies.

Natural Sources of Selenium

Selenium is naturally found in many foods, although the levels generally reflect the amount of the mineral found in the soil where the food is grown. The best dietary source of selenium is Brazil nuts and eating 3 nuts per day gets you to approximately 200 mcg of selenium. Other sources of selenium include tuna, sardines, ham, shrimp and halibut, but the levels in these foods is much lower. For those with Autoimmune Thyroiditis, selenium may be an important supportive treatment to use in conjunction with thyroid hormone replacement therapies.

brazil nuts

Resources

Tips for the Season

Interval Training for Health and Wellness

runningWhether you are looking to loose weight, improve your cardiovascular health, or build aerobic endurance, interval training may be a good place for you to start.

Note: If you have never exercised before, or if you have heart disease, asthma, COPD, or another medical condition, you should consult your doctor before beginning any exercise program.

What is Interval Training?

Interval training is simply alternating quick bursts of high intensity activity with intervals of light activity or rest. Interval training is an easy way to get in an effective work out in a short amount of time and there are many ways to individualize and modify a regimen depending on your fitness level. If you are already very fit, this might look like incorporating sprints into your jogging routine. Or you might incorporate a slow jog into a walk. Or if you are less fit, you can start by incorporating intervals of fast walking into a slow walk.

What are the potential benefits?

  • Increased weight loss
  • Improved aerobic capacity and endurance
  • Improved blood pressure
  • Improved function of the heart

Exercising intensely for even short periods of time encourages your body to burn more calories. Studies also show that short bursts of high intensity exercise are more effective at promoting endurance than prolonged periods of medium intensity exercise.

Tips for a successful work out

  • Know your target heart rate – For most people the target heart rate is 50-85% of their calculated maximal heart rate. The maximal heart rate is calculated from the formula: (220-Your Age). It is helpful to use a heart rate monitor during exercise to see if you are in your optimal and safe target heart rate range.
  • Warm up first – Before beginning an interval work out, warm up your joints and muscle with circular movements, jumping jacks, or a slow jog.
  • Start slow – Exercise intensely for 20 seconds and then slow down for 40-60 seconds to recover. You will know that you have hit your peak exercise intensity when your breathing becomes faster and it is challenging to speak in complete sentences. As you become more fit you can increase your intervals of high intensity activity but keep them short, ideally 20-60 seconds per interval. If you feel you need a harder work out, you can also add light weights but make sure that you do so safely.
  • Increase your repetitions to build endurance – Start your exercise program doing as many repetitions as you comfortably can and then try to beat this the next time. Increasing your number of repetitions will help increase your aerobic endurance.
  • Take time to rest – Interval training is best done 2 to 3 times per week, but not on consecutive days. Giving your body breaks will give it time to adequately recover so you’ll be ready for the next work out.

Resources:

Natural Health News

Vitamin D May Improve Insulin Resistance in Teens

A recent study from the American Journal of Clinical Nutrition indicates that giving Vitamin D to adolescents may improve insulin resistance. The study looked at multiple markers for insulin resistance in obese teens over a 6-month time period. The teens who were supplemented with Vitamin D instead of placebo had significantly lower markers of insulin resistance at the end of the 6-month period. This is important because insulin resistance can lead to other health conditions such as Type 2 Diabetes, Metabolic Syndrome, and Polycystic Ovarian Syndrome (PCOS).

Vitamin D may improve insulin resistance by helping to reduce inflammation and enhancing the body’s ability to utilize sugars. When blood sugar increases, this normally triggers pancreatic cells to release insulin. It’s insulin’s job to help transport sugar out of the bloodstream and into cells, where it can be used as energy or stored for later. When blood sugar is chronically high, it often leads to chronically elevated insulin. Now, imagine someone constantly knocking at your door. And when you go to open the door, there is a pesky salesperson that you’d rather not talk to. Eventually after this happens day after day, you would probably put in ear plugs or turn up the volume on the music in your house and simply ignore the knocking. This is similar to what the body does when there is chronically high amounts of insulin around–eventually the body stops listening. This situation is called insulin resistance, and it leads to high blood sugar as well as other associated health issues.

There are currently more than 29 million individuals with Type 2 Diabetes in the United States and it is a growing problem in children and teens. The rate of Type 2 Diabetes in adolescents has increased by 30.5 percent between 2001 and 2009. There are many causes for this increase, including lack of access to healthy food and decreased physical activity levels. Compared to previous generations, children today are less likely to be outside playing and more likely to spend their time sitting inside. This may also lead to potential Vitamin D insufficiency, since Vitamin D is naturally synthesized in the skin when it is stimulated by the sun’s UV rays.

Childlookingoutwindow2Children who are not outside regularly should be tested for Vitamin D deficiency, especially if they are overweight. Vitamin D is often lower in overweight individuals because fat tissue sequesters the vitamin. Multiple studies have shown that, when compared to non-obese persons, it takes approximately twice the dose of Vitamin D to increase serum Vitamin D levels the same amount in people who are obese.

Although Vitamin D does not help someone lose weight, it may help protect against some of the potential health issues that can be associated with being overweight. Vitamin D, along with good nutrition and a healthy exercise program, may help to prevent insulin resistance, diabetes, PCOS, and metabolic syndrome.children_playing

Natural Health News

Improving Fertility Through Diet

pregnantCan nutrition effect fertility? A small study shows that women who eat diets higher in protein and lower in carbohydrates may have a higher chance of becoming pregnant. The study, released at an annual meeting of the American College of Obstetrics and Gynecology, looked at a group of women undergoing fertility treatments and saw that the women who ate more protein had higher rates of pregnancy than those who ate higher amounts of carbs.

According to study researcher, Dr. Jeffrey Russell, director of the Delaware Institute for Reproductive Medicine, “Protein is essential for good quality embryos and better egg quality, it turns out”. This might not sound like a surprise to some, but this diet recommendation is another possible tool for women who are trying to become pregnant.

Good-quality proteins include organic and free-range poultry, pork, beef, lamb, and eggs, along with beans, nuts, lentils, and organic dairy. A healthy diet should also include lots and lots of fresh vegetables!

 fertility-diet.jpg

Recipes

Dark Chocolate Chia Pudding

IMG_3075Did you know chocolate contains powerful heart healthy antioxidants; as well as selenium, calcium, and magnesium; and an array of B-vitamins? Studies show that eating small amounts of dark chocolate may reduce risk of stroke, heart disease, and high cholesterol due to cocoa’s high flavanoid content. And you probably don’t need a study to tell you about chocolate’s mood boosting properties, although it has been shown to improve anxiety and depression, helping you to feel more calm and content.

Here is a decadent recipe that is sure to satisfy your chocolate cravings. This dark chocolate pudding is paleo, dairy-free, gluten-free, and free of refined sugars. It also contains chia seed, an amazing source of fiber and Omega-3 fatty acids.

Serves 4

  • 1 cup Coconut Cream (coconut milk is also fine here)
  • 1 ripe Banana
  • 1 tsp pure Vanilla extract
  • 1 Tbs raw Honey
  • 3 Tbs unsweetened cocoa powder
  • 1/4 cup Chia Seeds

In a blender, combine all ingredients except the chia seeds and blend on medium speed until smooth. Pour into a medium sized container and mix in the chia seeds. Cover and refrigerate 8 hours or overnight. Serve chilled.