Digestion

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My Sunday Evening Routine

Sunday, July 24th, 2011

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I have grown quite fond of Sundays over the years. May be it started when I was living in the south because there wasn’t much open in the neighborhood before 1pm so I was forced to relax and have some down-time. May be it was before my move south of the Mason-Dixon line. I’m not sure.


For me, Sunday is the time to prepare for the week ahead – specifically in the kitchen.

 

The weeks are busy and sometimes at the end of the day the last thing I feel like doing is whipping up a meal from scratch. Ordering take-out is rarely an option – for several reasons, but a big one is that it’s just not in our “food budget”. So it’s up to us to have homemade goodies at home that can last a few days – to save time and energy on the nights that I need to study or just want to put my feet up. Hey, I’m human.

 

Preparation is key.

 

In my continuing effort to try new foods, I loaded up on mung beans in the bulk section of my grocery store a few days ago. They are a great source of protein, fiber, thiamin, iron, magnesium, phosphorus, potassium, copper and folate. Since they are smaller in size, they are easier to digest and cook more quickly then some larger beans.

 

This recipe came from my mung beans experiment. It makes a huge quantity. And it was super inexpensive to make. Now I will have plenty of good, healthy and homemade food to get me through the next couple of days.

 

Ingredients:

1 cup dry mung beans

1 cup quinoa or brown rice

1 large zucchini, chopped

1 medium onion, chopped

1 head Swiss Chard, chopped

1 cup shredded carrots

2 tablespoons low sodium soy sauce

1 teaspoon ginger

grapeseed oil


Directions:

Soak beans overnight. Drain and rinse. Cook well.

In medium pot, add quinoa and 2 cups of water. Bring to a boil and reduce heat to simmer. Continue to cook until water is absorbed and quinoa is cooked.

In large skillet, add 1 tablespoon of grapesed oil. Add onions and sautee for 5 minutes. Continue to add oil or small quantities of water to prevent ingredients from burning in skillet.

Add zucchini and carrots.

Once zucchini and carrots are tender, add cooked quinoa and beans. Mix well. Add soy sauce and ginger and mix.

Add Swiss Chard and mix until greens have wilted.

Serve warm.

I hear from so many clients that they don’t have enough time to prepare healthy meals for themselves and their family. I know that if I don’t get a head start in the kitchen Sunday evenings that my week is going to be more difficult than it needs to be.


How do you make the time to make more meals at home? For me, it’s creating a routine – this is what I do every Sunday.

Posted in Digestion, Frugal Living, Health Coaching, Quick & Easy, Recipes, Summer, Vegetarian / Vegan | No Comments »

Back to the Basics: Beans

Thursday, June 23rd, 2011

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Despite the fact that beans are a great source of plant-based protein and fiber, I think we can all agree that these guys don’t exactly have the best reputation. We all know the songs…”Beans, beans, they’re good for the heart…” or “Beans, beans, the musical fruit…” – but indigestion and gas don’t have to be the unavoidable side effects of eating beans. Since beans seem to be a little misunderstood I thought I’d drop a little knowledge this morning and hopefully clear up some of the myths and confusion.

 

Lets start with a few health benefits. Beans are high in fiber and protein. They don’t have any cholesterol. Beans don’t have a big effect on our blood sugar levels and they don’t contain a lot of fat. They are a great source for preventing heart disease and cancer. The varieties are plentiful so there are endless options to choose from so you should never feel bored.

 

So why the musical encore after you eat beans? There are three factors that affect the digestibility of beans – their chemistry, preparation and freshness. Beans contain complex sugars, which our digestive system can not digest. So when we eat them, these undigested sugars pass through our digestive tract and when they reach the lower intestinal area they are fermented and broken down, which produces large amounts of hydrogen, carbon dioxide and methane – the components of flatulence or what some may refer to as “farts”. Yes, I just said farts in my blog. Lets move on.

 

Soaking whole beans before cooking them can significantly reduce or eliminate the musical side effects. Not only does soaking beans significantly reduce their cooking time, but it also significantly enhances their digestibility. Adding kombu (seaweed) to the beans while they cook also helps break down the complex sugars. Seaweed helps with digestion and provides lots of nutrients and antioxidants. Win – win.

 

To get your beans from the grocery store to your plate, lets start at the beginning.

 

1. Your beans will expand when you soak them so if you need 2 cups of beans, start with soaking 1 cup of dried beans. Pour your beans into a container and cover with 4 inches of water. Soak beans for a minimum of 8 hours. For my super sensitive digestive system, I like to soak beans for 24 hours. Change the soaking water at least twice. You’ll see some foam start to collect – that’s a good thing. The sugars are breaking down. This is what it looks like.

 

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2. Rinse beans with fresh water and remove any stones or loose skins. Discard the soaking water.

 

3. Place the beans in a large pot and add enough water to cover the beans by 3 or 4 inches.

 

4. Bring to a full boil and skim off any foam that has collected.

 

5. Add kombu, bay leaves or garlic cloves for flavor and digestibility.

 

6. Cover pot and lower the temperature to simmer. Cook beans 20-90 minutes until beans are soft in the middle and easy to squeeze. Beans should be soft, but not falling apart.

 

Here are a few other tips to increase digestibility.

1. Chew thoroughly before swallowing.

2. Smaller beans are easier to digest than larger beans (and also require less soaking and cooking time). Adzuki, lentils and mung beans are good small beans to start with.

3. Adding fennel or cumin near the end of cooking can also help prevent gas.

4. Adding apple cider or white wine vinegar towards the end of cooking helps soften the beans and increase digestibility.

 

Store your dry beans in a cool, dark place. Beans that are more than a year old will be less nutrient-dense and harder to digest.

 

So now you have all the tools you need to whip up some beans any time without the uncomfortable musical side effects. Beans are inexpensive, nutrient dense and a far better option than antibiotic-filled meat so I hope that you give ‘em a shot.

 

Here are a few of my favorite bean recipes.

Dahl

Black Bean Burgers

Moroccan Lentil Salad

Posted in Cooking Basics, Digestion, Nutrients, Organic, Vegetarian / Vegan | 1 Comment »

Naturally Sweet Green Cabbage

Wednesday, April 27th, 2011

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One thing that I love about being in school is that I am constantly learning. Every day. It’s pretty cool. Take for example, glutamine. It’s the most abundant free amino acid in the body and plays a huge role in maintaining intestinal structure and keeping the intestinal tract healthy. For someone with UC this is incredibly useful information. The intestines thrive on glutamine for metabolic fuel and for upkeep of the colon lining. Our first line of defense against disease-causing microorganisms is in the gastrointestinal tract, so I think it’s safe to say that glutamine is essential to preserving general well-being. It’s also an extremely powerful antioxidant and plays a role in maintaining a healthy acid-base balance in the body, which is crucial to being disease-free.


Cabbage is an excellent source of glutamine. I think this is quickly going to become one of my most frequently consumed foods. I loved the way this dish came out and I hope you do too.

 

Ingredients:

1/2 – 3/4 small head green cabbage, coarsely chopped

1 Fuji or Gala apple, coarsely chopped

1/2 – 3/4 small red onion, finely chopped

1 tablespoon grapeseed oil

dash of pepper

3 cloves garlic, finely chopped

juice from half a lemon

 

Directions:

Drop garlic and a small dribble of grapeseed oil in large pan and apply medium heat. Saute for a 2 or 3 minutes and add red onion. Saute for another 5 minutes. Add tablespoon of grapeseed oil.

Add apple. Add cabbage. Coat cabbage and apple in oil and sauté. Once cabbage has wilted slightly add spices and lemon juice. Cook for another 3 to 5 minutes and serve warm. Cabbage should still have some crunch. Apple will be soft and the sweetness will disperse.

Posted in Digestion, Nutrients, Quick & Easy, Recipes, Vegetarian / Vegan, Wheat Free | 2 Comments »

Spring Means Greens!

Wednesday, March 23rd, 2011

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It’s officially spring! Even better, it actually feels like spring! Bring on the flip flops and sundresses! Ok, ok, may be I am getting a little ahead of myself…but what we can talk about right now, at the start of spring, are green veggies – specifically dark leafy greens.


Mother Nature knows that we gain weight when it’s cold out; this used to be a mechanism of survival, and spring is a time to shed our coats, literally and figuratively. Leave it to Mother Nature to provide us the perfect antidote for the harshness of the winter season – spring and all of the gifts that come with it!


Spring is a time of growth and renewal. It’s time to clean out those dust-bunnies, both in our homes and bodies! Green vegetables are the foods most missing in modern diets. Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They are crammed with fiber, folic acid, chlorophyll and many other important micronutrients and phyto-chemicals.

 

Benefits from eating dark leafy greens:

* Alkalizing

* Blood purification

* Cancer prevention

* Improved circulation

* Strengthened immune and respiratory systems

* Promotion of healthy intestinal flora

* Improved liver, gallbladder and kidney function

* Cleared congestion, especially in the lungs, by reducing mucus (Where are my allergy sufferers?!?)


So you get it. Greens are important. But how can you incorporate them into your daily routine? Here are my top two favorites.


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Try green juice or a green smoothie. Blend raw greens with fruit and water for the perfect start to your morning or as an afternoon snack. Juicing is a great way to load up on nutrients that are easily digested and immediately absorbed into your bloodstream. This “liquid nutrition” provides an instant shot of vitamins, minerals, enzymes, protein and oxygen. To avoid a blood sugar spike and to maximize the benefits of juicing, use three vegetables for every piece of fruit. Drink your juice or smoothie on an empty stomach and wait at least 30 minutes before eating solid food to maximize the digestive process.


In case you’re wondering, buying a pre-packaged bottle at the store isn’t the same thing and provides very little, if any, benefit. Pasteurized juices are cooked at a minimum of 145 degrees and have a longer shelf life, but lack the enzymes needed to make any positive impact on your health. If you check the ingredient list, I bet you’ll also find lots of artificial stuff added to your juice like sweeteners, colors, flavors and preservatives.


I’m loving this recipe for my morning green smoothie.

Ingredients:

3 stalks of kale

About 4 inches of a cucumber chopped into slices

1 banana

A handful of frozen blueberries

1 cup of water


Directions:

Tear kale into big pieces and place into a blender. Add remaining ingredients and blend thoroughly.

Pour into glass. Add some ice to your glass if you prefer it chilled.

 

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Make greens the main part of your meal. Notice how much space the greens take up on the plate compared to the rice and fish. This southern-style inspired greens recipe is very flavorful and can go with just about anything. I added a spoon full of brown rice and salmon baked with garlic and lemon juice. Simple and delicious. Who says you have to be a gourmet chef to make a tasty meal?


Ingredients:

2 cups vegetable broth

1 head collard greens

1 head swiss chard

1 red onion, coarsely chopped

3 tablespoons apple cider vinegar

2 teaspoons paprika

3 cloves garlic, chopped


Directions:

Pour vegetable broth into large pot and add high heat

Chop onion and garlic. Add it to the pot.

While the broth, onion, garlic mixture is heating, get started on the greens. Remove the stems and cut the leaves into large bite size pieces.

Once the broth is boiling, turn the heat on low. Add the paprika and apple cider vinegar.

Add the greens and use a spoon to coat the greens in the broth. The greens should start to wilt.

Simmer for 15 to 20 minutes.

Posted in Digestion, Spring, Vegetarian / Vegan, Wheat Free | 1 Comment »

Chickpea and Red Lentil Stew

Tuesday, March 15th, 2011

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Have I mentioned how much I heart lentils? Sure there’s the obvious reason – they’re healthy (more on that in a minute), but what I really love is how low maintenance they are. Lentils do not need to be soaked before cooking, making them a quick and easy way to pack in the nutrients. Rich in fiber, folate and phytonutrients, these antioxidants protect against oxidative damage caused by free radicals.


Cumin is not only great for flavor, but it’s a good source of iron and is great for your digestive and immune systems. Turmeric fights inflammation so it’s a great spice to incorporate into your daily diet, because we all benefit from anti-inflammatory foods.


So just when it was starting to feel like spring Mother Nature decided to remind us that it’s only the beginning of March and threw in a few cold and dreary days. At least it wasn’t snow! A bowl of stew felt like the perfect remedy to offset the dampness. I ate this nutrient-packed stew with extra kale and brown rice and it definitely warmed me up!


Ingredients:

1 cup dried red lentils

¾ cup dried chickpeas

1 large onion, chopped

3 cups vegetable broth, low sodium

4 cloves garlic, chopped

1 medium red pepper, chopped

3 large carrots, cut into ½ inch pieces

5 stalks kale

Juice from 3 limes

2 teaspoons ginger

1 tablespoon ground cumin

1 tablespoon turmeric

½ teaspoon ground pepper

optional: ½ cup chopped unsalted peanuts

 

Directions:

Soak chickpeas for at least 6 hours or overnight

Combine chickpeas, carrots, onion, lentils, broth, spices and red pepper in slow cooker.

Cook until chickpeas are tender, approximately 6 hours.

Stir in lime juice and kale. Sprinkle with peanuts.

Or…

If you are short on time, you can use canned chickpeas. If you do this, substitute a large pot on the stove for the slow cooker. Put broth, lentils, spices, onion, peppers and carrots into the pot and bring to a boil.

Reduce to simmer and cook for 20 minutes, or until the lentils are tender. Add lime juice. Drain and rinse the canned chickpeas. Stir them in and cook for another 5 minutes. Stir in kale until it is wilted, about 2 minutes. Add peanuts and serve. Great with brown rice or quinoa!

 

Posted in Digestion, Nutrients, Quick & Easy, Recipes, Rice, Vegetarian / Vegan, Wheat Free, Winter | 1 Comment »

Black-Eyed Pea and Collard Stew

Saturday, January 1st, 2011

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Over the last two years, since I moved to North Carolina from New York, I have learned a lot about southern living. Sometimes it really feels like a different country down here, but I love it! Just a few weeks ago, my fiancé and I were shopping for Christmas presents for our angel tree child, a 17-year-old boy that enjoys hunting, at Dick’s Sporting Goods. Boy did I learn a lot about camouflage clothing (also known as “camo”), deer calls and pocketknives that day. Woah.


But I digress. Black-eyed peas (the food, not the band) is another example of something that I only heard of back north, but southerners love them down here.  There is a tradition of eating black-eyed peas, collard greens and cornbread in the south on New Year’s.

 

Health, prosperity and good fortune are common wishes and hopes in the New Year. Those of you that are superstitious might want to pay attention. Black-eyed peas swell when they cook, symbolizing prosperity. Collard greens ensure plenty of greenbacks (money) in the new year and the cornbread signifies a wealth of gold.

 

So for the second time in my life I spent time in the kitchen with black-eyed peas. We’ll see if this year brings prosperity, greenbacks and gold. Any meal loaded with greens, vegetables and legumes is guaranteed to bring easy digestion and good health, that I know for sure.

 

Happy new year!

 

Ingredients: (serves 4-6)

1 ½  cups dried black-eyed peas, soaked overnight

3 cups water

1 cup vegetable broth

1 head collard greens, stems removed and chopped

1 onion, chopped

1 head celery, chopped

4 cloves garlic, chopped

14.5 ounces fire roasted diced tomatoes

1 ½  teaspoon oregano

1 teaspoon paprika

¼ teaspoon salt

½ teaspoon pepper

 

Optional for a little kick:

1/4 teaspoon cayenne

1 tablespoon hot sauce

 

Directions:

Soak black-eyed peas in water for at least 12 hours, preferably 24 hours. Drain and rinse with cold water.

Combine all ingredients in slow cooker and apply high heat.

Bake until beans are fully cooked, about 8 hours.

Posted in Asheville, Digestion, Eating Local, Holidays, Recipes, Vegetarian / Vegan, Wheat Free, Winter | 1 Comment »

Asparagus Tabouli

Friday, June 11th, 2010

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I have never had a session with a client where we did not talk about cravings. Our cravings are not something to ignore. There are many reasons why we have them, but one that we often forget about is our ancestry. Where we come from, and the foods our ancestors used to eat can play a role in the type of foods we crave today.


Many of the foods that I crave most can be traced back to my Middle Eastern roots. For example, tabouli used to be a favorite before my UC diagnosis. Tabouli is a very popular Middle Eastern salad, but is typically made with wheat (bulgur), which is a substance that my body does not digest well anymore. When I came across a tabouli recipe on 101cookbooks.com, I decided it was time to try my own version of tabouli.


To satisfy cravings for foods of your ancestors, try a healthier version. This tabouli recipe has a similar consistency to the Middle Eastern favorite, but is a little more nutrient dense. Asparagus is in season right now and is an excellent source of vitamin K, folate and vitamin C. It is good for the heart and digestive system. Asparagus makes a great snack – I like to dip it in hummus, go figure.


Ingredients:

1 cup quinoa, cooked

1 bunch asparagus, chopped into ½ inch pieces

1 cup frozen or fresh peas (not canned)

1 cup walnuts, lightly toasted and chopped


Sauce:

Juice of 1 lemon

¼ cup Extra Virgin Olive Oil

2 teaspoons brown mustard

1 teaspoon water (if desired)


Directions:

Bring 3 cups of water to a boil.

Boil asparagus pieces and peas for 30 seconds – just enough so they soften outside but remain crunchy on the inside.

Strain and let cool.

While the asparagus and peas are cooling, combine lemon juice, extra virgin olive oil, and brown mustard in a small bowl. Add 1 teaspoons of water to get desired consistency.

Combine asparagus, peas, quinoa, and chopped walnuts into large bowl.

Stir in dressing and serve.

Posted in Digestion, Health Coaching, Quick & Easy, Recipes, Snacking, Spring, Ulcerative Colitis, Vegetarian / Vegan, Wheat Free | 1 Comment »

Getting Back on Track With Your Digestion

Sunday, March 21st, 2010

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It doesn’t take Nancy Drew or the Hardy Boys to see that the majority of people have issues with digestion. Just take a stroll through your local supermarket or pharmacy and you’ll find product after product to relieve constipation, others to aid those suffering from diarrhea, more for heartburn and still more options for gas relief. Digestion is something a lot of us don’t feel comfortable talking about, but it’s clearly something that causes a lot of discomfort, or there wouldn’t be so many options so easily accessible.


All animals, in fact every organism, has to digest the food they eat, so why is it so difficult for us? Is it possible to live in a world where you don’t need a box of pills (or that morning cup of Joe) to pass a bowel movement? That’s right, I just said bowel movement. No big deal.

 

The Standard American Diet (SAD) is to blame for our inefficient and malfunctioning digestion epidemic. Sorry, but there is no sugar coating or tiptoeing around this. Packed with processed foods and few fruits and vegetables, the SAD consists of foods high in lots of things the body really doesn’t need. The SAD is loaded with high fructose corn syrup, hydrogenated oils, monosodium glutamate (MSG) and lacking in the basic essentials like vitamins and minerals. Packaged foods have little, if any, nutritional value. It’s no wonder our bodies don’t know how to handle them.

 

It is possible to have a happy and healthy digestive system. Although our digestive system is tied to many different factors including physical activity and mental health, what and how we eat plays a huge role in how we feel on the inside. Cleaning up your diet is the first step.

 

This is some of the stuff I work on with my clients. So many people that I work with think that it is acceptable and perfectly normal to constantly be uncomfortable and carry around at least one over-the-counter product that brings them relief everywhere they go. Trust me, this isn’t normal. Why live with unnecessary pain and discomfort?

Posted in Digestion, Health Coaching | No Comments »

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