FOOD MEDICINE
real food recipes with a food as medicine philosophy.
HOW YOU CAN EAT TO REDUCE PAIN, ANXIETY, AND INFLAMMATION FROM CALLIE EXAS
My nutrition, workout and lifestyle pal, Callie Exas, gives some good advice on how to eat to improve your mood and tackle your pain.
My partner in CBD Education, Callie Exas, a Personal Trainer, Registered Dietitian and CBD IT Girl wrote this amazing piece on something near and dear to my heart, eating to enhance your anti-inflammatory responses. Callie and I are combining forces and hosting a Mind Body Workshop on the ins and outs of using CBD in your alternative medicine tool kit. Specifically, we’ll be breaking down the Endocannabinoid system and how to incorporate lifestyle shifts to enhance it. And on the CBD front we’ll talk to specifics on what to look for and how to choose the right products for what ails you. Both Callie and I came together because of our passion around using CBD products in our private practices so please join us at Hidden Hemp in Brooklyn on June 27th from 7-9pm. Each ticket includes a $15 credit toward any products in the store the night of the event. Find out more on my event page, we have limited spots so sign up early.
You can read more about Callie and her non-diet philosophy here. She is the real deal and her philosophy on food, nutrition lifestyle aligns very well with mine.
THE ENDOCANNABINOID SYSTEM
Humans have a neuro system called the Endocannabinoid (ECD) system. This neuro pathway runs with both the central and peripheral nervous systems and it's a team player when it comes to regulating a bunch of important functions like fertility, appetite, pain, mood, memory, and stimulation of exercise endorphins after working out. When the system is whack, either in the case of over activity or under activity, it can result in a lot of inflammation. Under active ECD has been linked to fibromyalgia, IBS, migraine, and inflammation. Overactive ECD systems are tied to dis-regulated appetite, metabolic syndrome and obesity, blood lipid issues.
EATING FOR A RESILIENT NEURO SIGNALLING SYSTEM
While CBD is all the rage right now, your nutrition is super important in determining your body’s ability to signal properly. Here’s the thing, CBD is great for treating acute and chronic situations. But your nutrition plays a key role in preventing chronic illness and supporting that ECD system’s neuro pathway. That’s right. You can eat yourself happy, literally. So what’s a lady to do.
Think anti-inflammatory thoughts! No. Actually, you can support a health ECD system by increasing your omega 3 to omega 6 fat ratio. Omega 3 fats are found in cold water fatty fish, nuts, seeds, avocados and dark leafy greens. Omega 6’s are often in processed foods with corn oil, soybean oil, palm oil. Now, I’m not saying you need to eliminate Omega 6s. They are essential. Just be mindful. That is all. We need fat in our diet. Fat helps build healthy supple cells and neurons. It helps protect the brain and keeps inflammation at bay. Low fat/no fat diet crazes of the 90’s may have led to the downfall of the endocannabinoid system for a lot of people. Research has shown the low levels of omega 3s in diet are linked to premature aging, dementia and mental illness. Moreover, healthy intake of essential fats is linked with better insulin and glucose control.
In addition to healthy fats, eat the rainbow- meaning eat in color! Antioxidants are extremely helpful in reducing inflammation. Certain foods contain antioxidant molecules called terpines. These molecules help reduce inflammation within the ECD system and promote proper signalling. Terpines are found herbs and plants like broccoli, mangoes, sweet potatoes, dark chocolate, rosemary, cloves, black pepper and pot (just sayin’). They’re highly potent and effective. Eat yourself happy!
CBD 101
CBD works by binding the body’s cannabinoid receptors within the ECD system to reduce the expression of inflammatory markers. In other word , it has the ability to calm the neurons down and shut down the inflammatory response mechanisms. (You can read more about that here.)
In the case of PMS, hormonal fluctuation causes increased expression of inflammatory markers called cytokines. Broad Spectrum oil essentially helps other neuron receptors put these inflammation markers in a headlock so that they can’t act out anymore - making you feel normal and less like a train wreak.
As we learn more, it’s clear that Broad Spectrum CBD from Hemp is going to start rocking our world in terms of how we treat chronic heath issues going forward.
Here’s the jist. CBD comes from the cannabinoid family of plants however, there are many different species out there - not just the marijuana variation. For the record, it’s also found in hemp. Also, cool fact: your body make cannabinoids naturally. CBD does not have any psychoactive side effects. When taken in its pure form, you will not get high. It’s biologically impossible - this is why hemp based CBD is 50 state legal and you’ll pass a drug test if you decide to use it. In 2014, President Obama signed The Agricultural Act of 2014, making plants with less than .3% THC legal. Drug tests are used to detect THC (the component of cannabis that gets you stoned). More importantly though, this little compound is proving to be extremely medicinal. Research has shown that it is therapeutic for a vast array of conditions, including but not limited to PMS, chronic pain, fibromyalgia, arthritis, IBS, IBD, anxiety, depression, cramps, migraine, sleep, acid reflux, and the list goes on.
IS CBD OIL RIGHT FOR YOU?
It might be, but that doesn’t the diminish the importance of healthy, varied diet full of plants, and essential fats. Only you can be the judge. Broad spectrum hemp oil is an all natural, non toxic substance that contains not just CBD, but also all of those beneficial antioxidants. There is substantial peer-reviewed evidence from the medical community that this treatment works for people suffering from life impeding chronic illnesses like migraine, gut problems, mood disorders, and chronic pain. Lastly, it has few serious side effects unlike prescription drugs.
If you’re thinking of trying CBD out, make sure to get it from a trusted source that’s third party vetted. Check out Tonic Vibes if that suits you. Having met the owner of the company and trying these products makes me comfortable recommending them to some people if I feel it's right for them. Lastly, you’ll also want to be sure that it doesn’t interact with any other medications you’re taking so be sure to talk to your healthcare provider about dosage.
I work with women to help them create better mind body connections with nutrition. Contact me if you’re interested in working together to eat happy, stop stressing about food and find balance on your plate without going bonkers.
Lacto Fermen... WHAT?
Lacto-fermented vegetables are a true food as medicine experience. Got 3-5 days? I got your recipe!
Lacto-Fermention
healing ~ food ~ alchemy
The fermentation of fruits and vegetables is prevalent in most cultures, in fact the ancient Greeks understood that important chemical changes took place during fermentation. They called this change “alchemy.” The preservation of vegetables and fruits by the process of lacto-fermentation has numerous advantages beyond those of simple preservation. The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. These live microorganisms provide a vital dose of diversity to your gut. The bacteria behind many ferments also produce beneficial compounds that give these foods their antioxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic properties. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine. Other alchemical by-products include hydrogen peroxide and small amounts of benzoic acid.
Once you are comfortable with the process of making your own fermented foods (it was so foreign to me at first and I thought I might accidentally kill myself with bad bacteria), it takes only 3-5 days to the the finished product depending on the temperature of your home. Here's an easy recipe that I have made numerous times with different herbs and spices. Start simple.
"Let food be your medicine and medicine be your food", surely Hippocrates ate fermented vegetables!
RAW SAUERKRAT
1 medium cabbage, cored and shredded (I used red cabbage)
1 tablespoon caraway seeds
1.5 tablespoons sea salt ( I used Himalayan)
In a bowl, mix the caraway seeds cabbage and sea salt. Massage with clean hands of pound with a wooden pounder or meat tenderizer for about 10 minutes, to release the juices. Place the cabbage in a wide mouth, sterilized canning jar, being sure to press the cabbage so that it is tightly packed down and covered by the juices. Place a weighted jar directly onto the cabbage so it stays packed down and cover with a towel. Leave the cabbage to ferment for 5-7 days, being sure the cabbage is covered by it’s juices. After 5 days, cover the cabbage and place in cold storage. It is ready to eat and only gets better with age.
As a medicinal take 1-2 tablespoons per day.
MADRAS CURRY DAAL
An easy curry that everyone will think you spent hours preparing.
Daal is the simplest, easiest indian dish to make and it is ready in less then 30 minutes. This nourishing dish can be transformed many different ways but on it's own, dressed up with some savory and sweet additions, it is my favorite winter lunch.
INGREDIENTS:
2 cups butternut squash or pumpkin
1 cup coconut milk
1 1/2 cup red lentils
1/2 cup cilantro for garnish
1/2 onion
1 -1 1/2tablespoons madras curry powder
10-12 cherry tomatos
1 clove garlic
lime
salt
pepper
1 tablespoon olive or coconut oil
optional toppings: avocado, pumpkin seeds, dried cranberries, coconut yogurt, red pepper flakes
PREPARATION:
In a pot, add butternut squash or pumpkin, onion, cherry tomatoes, a clove of garlic and a teaspon salt to 1 tablespoon of olive or coconut oil and sauté until fragrant. To this, add 1 1/2 tablespoons madras curry powder and coat the veggies and then add in 1 cup of red lentils, cover with about 6-10 cups of water or broth and simmer until squash is tender. Puree. Taste. At this point, add in another 1/2 cup of red lentils and more seasoning if needed and a cup of coconut milk. Let simmer for 10-15 minutes until Daal is tender. Great on its own or over quinoa with added vegetables or optional toppings listed above. Serve with garnish of cilantro and lime wedges.
SHOPPING LIST
butternut squash or pumpkin, coconut milk, red lentils, cilantro for garnish, onion , madras curry powder, cherry tomatoes , garlic, lime, olive or coconut oil
optional toppings: avocado, pumpkin seeds, dried cranberries, coconut yogurt, red pepper flakes
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