Food Friday: Black Bean, Rice and Yam Wraps

As you may know already I love the cookbook The Whole Life Nutrition Cookbook. It is packed with many nutritious and delicious recipes, most quite simple to make. (They have a new Elimination Cookbook coming out as well, which I am excited for.) When I need a simple, whole foods meal without having to buy too many extra ingredients I look here, usually being drawn to one recipe in particular - the black bean, rice and yam wraps. YUM! I sometimes leave the rice out or just use what I have cooked already. 

What's the fuss about?

Yams - Did you know these are actually different than sweet potato? Don't worry, they are interchangeable, and this recipe is nice with the bright orange colour of sweet potato. They are gluten free, and lower glycemic index/load than white potato. They are a great source of beta-carotene as well, a powerful antioxidant. 

Black beans - These are always in my pantry for times like this. Black beans are a great source of both protein and fibre. 1 cup of black beans provides nearly 15 grams of fibre and 15 grams of protein. Plenty for one meal for the average Canadian. Worried about gas? Recent research has shown that black beans are better digested than lentils and chickpeas and are actually helping to heal your gut. Disgust with your ND if you are still having trouble with black beans. 

Ingredients:

• 1  1/2 cups short grain brown rice
• 1/2 cup sweet brown rice
• 4 cups water
• pinch of salt
• 1 large yam, cut into large chunks
• 3 cups cooked black beans, or 2 cans
• 1 large avocado, mashed
• salsa
• mixed greens
• brown rice tortillas

Recipe:

1. Preheat the oven to 425 degrees F.
2. To cook the rice, place the short grain rice, sweet rice, water, and sea salt into a 2-quart pot cover, and bring to a boil. Reduce heat and simmer for about 45 minutes. Remove pot from heat and let stand for a least 10-15 minutes.
3. While the rice is cooking, place the yam chunks into a small casserole dish, fill with about 1/2-in of water, and cover. Bake in the oven for about 40-45 minutes, or until yams are very tender. Remove skins from yams and slightly mash them with a fork. (I typically peel the yam before I cook it.)
4. To assemble a wrap, lay a tortilla flat onto a plate and place a small amount of rice in the middle of it, add some cooked black beans, some mashed yam, mashed avocado, salsa and some mixed greens. Fold up and enjoy! 

*Variation* - If I feel like a bit of spice, I will saute a small onion, diced, then add 2 tsp cumin, 1/2 tsp chili powder, salt and the beans. I continue turning and smashing some until the desired consistency is reached. I then use these beans in the wraps. Delish!

In health & happiness,

Dr. Karen 

(Photo courtesy of Pinterest)

From Around the Web

1. Pegan....Not vegan, not paleo, but a little in between. This is how I eat! 

2. Energy bites. To help fight off that four o'clock slump :)

3. The Pros and Cons of Juicing, and all about Coffee, according to Chris Kresser. 

4. Winter minestrone soup, because even though it says its Spring, it doesn't feel like it yet! 

5. Meditation for success...What I am up to for 21 days.

6. No time to go to the studio today? Practice yoga at your desk. 

7. For women - understand your body and cycle. 

In health & happiness,

Dr. Karen

Adrenal Fatigue: Why getting out of bed may be so hard...

During the darker months, we are meant to rest more, but that rarely happens. You may have long hours at work, wee ones running around or even a new puppy keeping you up (like a few people I know!). All of these run you down and you may feel like you cannot climb out of the hole. Fear not my fellow zombies, there is a reason behind your fatigue and ways to fix it.

What is Adrenal Fatigue?

A simple explanation is that you body can't produce enough cortisol, your stress hormone, to keep up with your daily stressors. Therefore, adrenal fatigue is caused by too much stress! There are two portions to your nervous system, the sympathetic, or "fight and flight" response, and the parasympathetic, or "rest and digest" response. Our bodies prefer to be in "rest and digest" the majority of the time, and only "fight and flight" when needed, such as running away from something or pumping you up for a presentation. These days, people are experiencing the opposite! We have too many stressors and we are not giving ourselves the proper time to relax. Your adrenal glands, which sit on top of your kidneys, then have to work on overdrive to produce enough stress hormone to cope...which then runs out! 

Signs of Adrenal Fatigue:

There are several common signs that your stress glands has been working overtime. 

• I get dizzy when standing up rapidly.
• I have chronic fatigue, and rely on stimulants. 
• I am groggy in the morning, and have trouble getting out of bed. 
• I have trouble getting to sleep.
• My muscles feel weak.
• My allergies are getting worse, and I have multiple sensitivities.
• My skin is more reactive lately.
• I frequently feel colder than others.
• The term "hangry" rings true for me. 
• I crave sweets.
• I have been suffering from depression or low mood. 
• I am frequently sick. 
• My sex drive is low.
• I have experienced a lot of stress in the past.

Cortisol, your stress hormone, has a natural curve throughout the day, helping you get out of bed in the morning and get to sleep at night. With too much stress this curve may either be flipped, making you feel "wired and tired," or disappear, which is adrenal burnout. A salivary test, done by an ND, is one way to see where your cortisol peaks and dips, giving us a better idea on how to treat. 

What can you do?

Usually we cannot take away stress, but we can find ways to better handle it. Some people are more stress resistant than others. This may be due to a number of things such as how much control they have in a situation, their social network, their attitude, their self-care exercises, and/or how much humour or fun they have in their life. These are things we can start to incorporate into our lives to better cope with stress. 

• Mindfulness - Whether this includes daily meditation, yoga, or simply 5 deep breaths a few times a day, mindfulness and relaxation helps to turn our bodies towards "rest and digest." Our stress gland is given time to heal and restore. We tend to hold our breath on the inhale when frightening or shocked, therefore focus on the exhale while deep breathing to turn on your parasympathetic nervous system. 
• Exercise - Exercise helps to release feel good hormones, putting you in a better state of mind and prepared to tackle what comes at you. However, ensure you aren't burning the candle at both ends by pushing yourself too much.
• Sleep hygiene - Our bodies love rhythm and routine (remember that cortisol daily rhythm!), so it is important to have a sleep rountine. We need a minimum of 7-8 uninterrupted hours of sleep/night to restore and repair our bodies, while decreasing inflammation and cortisol levels. 
• Diet - Keeping your blood sugar steady will avoid an unnecessary stressor on your body. Therefore, not skipping meals or eating a handful of candy, but eating a protein rich breakfast instead. Focusing on a nutrient dense, colourful diet is important to ensure you are feeding your body. For example, vitamin C, B vitamins and magnesium are food for your adrenal glands. (Getting these nutrients in high doses via IV may be an option with your ND.)
• Adaptogens - These are herbs that nourish, heel and replenish your adrenal glands. Some of my favourites are Ashwagandha, Holy Basil, and Rhodiola. They may be needed for an extra boost. A Naturopath can help you find the best ones for you. 

Pushing yourself to be perfect - eat a clean diet, meditate, do yoga, sleep 10 hours/night everyday - is also not the solution. Balance is the key word. Enjoying what life brings to you, taking it as it comes and eating a small brownie, might be just what you need to decrease your stress hormone at the time. So go to that yoga class, eat a salad for lunch but don't put too much pressure on yourself and a stress-free life will follow. 

Need support to help you feel yourself again? Reach out to book your free 15 minute complimentary consult. It might just be the step you need. 

Are you suffering from anxiety or digestive issues due to your adrenal fatigue? These posts might be of interest to you. 6 Ways to Conquer your Mind; 3 Ways to Improve Digestion. 

In health & happiness, 

Dr. Karen 

Food Friday: Gluten-free Buckwheat Pancakes

Mmm...I love a good pancake!

BUCKWheat pancakes with cinnamon, blueberries and pure maple syrup.

In my practice, I see many people benefiting from eating gluten-free. (We have already discussed what gluten is in my blog here.) Whether you are celiac or not, many conditions improve with a gluten-free diet, such as autoimmune conditions, digestive concerns and skin issues, not to mention mood. 

However, going gluten-free can be quite daunting, especially if we are used to eating a certain way. We have our favourite foods that are hard to give up as well as certain go-to foods, which seem like a necessity on cabin weekends away, such as pancakes! Luckily, there are a variety of different flours that do not contain gluten. Grains such as these are better periodically, and not every day, every meal. I typically cook with coconut flour, almond flour or buckwheat flour (which I usually grind myself from raw buckwheat grouts or almonds). You can find all these flours at places such as bulk-barn for a good price. 

This recipe is from the Whole Life Nutrition Cookbook. One of my go-to's! Buckwheat is slightly denser than white or whole wheat flour so expect that in the pancake. For that reason, it also tends to keep you fuller for longer. Buckwheat is actually a fruit seed, related to rhubard.  The phytonutrients in buckwheat (flavonoids to be specific) have been shown to improve blood lipid levels. It can lower the bad cholesterol (LDL), and raise the good cholesterol (HDL). Yippee! Finally, it is a good source of fiber and magnesium, therefore good for both blood pressure and your bowels. 

Ingredients:

• 1 heaping cup buckwheat flour
• 1/4 cup tapioca flour
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• 1 to 1 1/2 cups hemp, almond, soy, or rice milk
• 1 egg (*To replace egg, mix 1 tbsp ground flax seed with 3 tbsp hot water and let sit for a few minutes)
• 2 tbsp melted coconut oil or butter
• 2 tbsp maple syrup

coconut oil or butter for cooking

Recipe:

1. In a medium bowl mix together the dry ingredients. In a separate bowl whisk together the wet ingredients. Add the wet to the dry and gently mix until ingredients are combined. Let the batter sit for a few minutes to thicken up.
2. Heat a thick-bottomed stainless steel skillet over medium heat. Add a few tsp of coconut oil or butter. When skillet has heated, add about 1/4 - 1/2 cup of batter. Cook for about 1 to 2 minutes or until top begins to bubble, flip and cook for a minute or so more on the other side. Repeat this process until all of the batter has been used. Add a little coconut oil or butter in between cooking each pancake to prevent sticking. 
3. Place pancakes onto a warm plate and serve. 

Enjoy!

In health & happiness,

Dr. Karen