Food Friday: Sprouting 101

Happy Friday fellow health nuts! It's the long weekend! Im off to celebrate a beloved friend's wedding this weekend and it is going to be beautiful. What are you getting up to?

Lately I have been experimenting with new food prep techniques and making a lot of whole foods myself. What a thrill when you know exactly how your food is made/prepared, hence know exactly what you are putting in your body. I just recently started sprouting because of the ease and the nutritional benefits. Thanks to Costal Healing and Whole Life Nutrition for the inspiration!

Why sprouts?

There are several reasons why choosing to make your own sprouts is beneficial.

• First of all it is very easy and cheap! You just have to remember to rinse them a couple times a day. Having an at home garden makes me think my green thumb is improving. :)
• They are very nutritious. Since beans sprout from just adding water, they are packed full of important nutrients that the plant will need in its initial few days. Therefore they are very nutrient dense, with little calories. Other examples of nutrient dense foods are liver, eggs, lamb, leafy greens (especially baby greens).
• Sprouts have many health benefits. Because of their packed storehouse of nutrients, including vitamins, minerals, antioxidants, enzymes and fibre they can help battle conditions such as digestive and bowel issues, blood pressure and cholesterol issues, a poor immune system, skin issues...you name it!
• Broccoli sprouts contain sulforaphane. This is a powerful antioxidant and detoxification chemical. These sprouts can take a little longer to start sprouting so be patient. 

What you will need:

• 1-L wide-mouth mason jar - You can pick a pack up at Canadian Tire, find at thrift stores or buy a couple at Michaels. 
• Plastic needlework canvas - You can find this at Michaels for 99 cents (or any craft store). The finer canvas works best for smaller sprouting seeds. (Sprouting lids are available online for a cost, but it is very easy to make your own.)
• Sprouting seeds - Mung and alfalfa are typically the easiest to start with but broccoli sprouts are even more nutritious. You can find seeds at places like Halifax Seed. 

How to sprout:

• To make the sprouting lid, trace the metal lid on the needlework canvas. Cut the circle out and insert into the mason jar lid ring (without the inner circle). Voila!
• Place 2 tbsp of sprouting seeds in the mason jar. Cover with a few inches of water, screw lid on, and let soak overnight in a warm dark place. After 6-10 hours, drain the water. 
• Rinse the seeds with water twice a day, draining the jar completely each time. Store in a warm dark place, tilted at an angle in a bowl, so any excess water drains out. The sprouts should be moist but not sitting in water. 
• Once the sprouts have grown a few centimeters and have defined yellow leaves, place the jar in a bright place to be exposed to sunlight to green. Continue to rinse to ensure they do not dry out. 
• Store sprouts in the refrigerator for up to a week. Enjoy on salads, sandwiches or as a snack. 

Any other at home garden tips?

In health & happiness,

Dr. Karen

(Photo credit: www.boulderlocavore.com)

From Around the Web

Summer sure has flown by! Here are some interesting links to keep you in the spirit of summer but also prep for school. 

1. Some great ideas for your children's lunches come September. 

2. Tips to enjoy summer fruit without eating too much sugar. 

3. How stress controls our sweet cravings. 

4. A guide to some hard-to-pronouce added ingredients in your food? Are they good or bad?

5. Strawberry cashew milk! Do this while the strawberries are still good. You could even make them into popsicles. 

6. Suffer from PMS? Its never a good time in the summer! Here are some natural remedies to fight it.

7. Take a break this summer. Studies show long working hours do not lead to more productivity.  

8. Finally, a great resource to get back on track with your weight and diet after indulging this summer.

In health & happiness,

Dr. Karen

(Photo credit: www.simple-balance.ca, www.hbr.org, www.realfoodwholelife.com)

Bugs to avoid bugs: How probiotics can improve your child's immune system

The summer heat has finally arrived...just in time to gear up for school again! If you have small children going into day-care or school in a few weeks, consider improving your child's and your gut health to avoid those nasty bugs that inevitably go around.

Study time:

There is a plethora of research coming out recently proving that a healthy gut goes a long way to improve your digestion, mood and even your immune system. For children in day-care, that is good news, because there are things you can do as a parent to protect you and your child. There are little bugs, or healthy bacteria, that live in our gut that ward off the unhealthy bacteria that lead to illness. Probiotics are those healthy bacteria and you can add them to your child's diet, as well as yours in several ways. A 2014 meta-analysis looking at the impact probiotics have on children's immunity showed that parent and child pairs that took probiotics had fewer colds and flus, shorter duration of colds and less sick days. Taking a good quality, multi-strain probiotics is a great way to get probiotics, but also consider fermented foods, yogurt (if you or your child aren't sensitive to dairy) or coconut kefir. There are even specific children probiotics available in powder form that you can mix with juice, apple sauce or other easy foods. Also, any antibiotics (remember all those nasty ear infections), kill both bad and good bacteria so it is even more important to introduce probiotics back into gut after taking antibiotics.

But how does this work?

Surprisingly, the majority of your immune system resides in your digestion system. It is called your gut-associated lymphoid tissue, or simply GALT, and works to protect your body from invasion of any illness by producing immune cells that fight them off. It is proposed that probiotics adhere to gut tissue, in turn activating GALT. The stronger your digestion system is, the stronger your immune system will be. And remember, immune health is important at all ages so eat your probiotics! 

In health & happiness,

Dr. Karen

(Photo cred: www.sciencemag.com; www.todaysparent.com)

The healing power of food - Using food as medicine

If you did not catch me on CTV last week, check it out by clicking the photo above or read all about it and more below.

If you are like me and do not like to take too many pills in a day, putting the emphasis on food to give you the nutrients you need and using its medicinal properties to heal your body is ideal. The quote "eat your medicine" rings true here. Food is more than just calories to fill us up. It is full of vitamins, minerals and phytonutrients. 

Some simple ways to use food as medicine:

•  Lemon – Add lemon to water to stimulate the digestive track. Great for liver health and to regulate your bowel movements (especially if you suffer from constipation). Try infusing water with lemon in the fridge overnight or drink a cup of warm water with a lemon slice before breakfast. Be sure to use fresh lemon instead of lemon juice. 
• Apple cider vinegar – This stimulates your stomach acid before meals to aid in digestion. As we age, or if we have been struggling with stress (and who hasn't!), our level of stomach acid starts to decline, which can impede digestion. This creates symptoms such as heartburn, gas, bloating and constipation. Taken before meals, a little goes a long way! You only need about 1 tsp-1tbsp in a little water.
• Fermented foods – There are several studies recently showing the connection of fermented foods to improved health, including improved immune system, digestive health and mood - including anxiety and depression. The fermentation process produces beneficial probiotics. There are several types of fermented food available such as sauerkraut, kombucha tea, kefir, kimchi, and of course yogurt. Have you tried a variety of these? You can even make your own! 
•  Ginger root – The phytonutrient in ginger acts to soothe the stomach, if there is any digestive concerns. It is also very warming for people who tend to always be cold like me. Finally it helps to improve your immune system. Make ginger tea by boiling a few slices of fresh ginger in water.
• Tumeric root – You can find this as the root, the spice or in capsule form. The curcuminoids in turmeric act as a natural anti-inflammatory. They target any type of inflammation, including joint pain, muscle pain and even digestive issues. I use the capsule form a lot in my practice for joint pain and injuries. Research shows a higher dose is most beneficial so a capsule with a least 250mg 3x/day is suggested. However, you can add the spice to food or make turmeric tea with the root - just be careful as it can stain everything yellow!
• Flax seeds – We have heard a lot about flax seed in terms of its fiber content, however I use it a lot in my practice for many gynecological issues, such as cramps, irregular period and menopause. Flax contains lignans, which act as a phytoestrogen to help balance estrogen. 1-2 tbsp ground flax seed is great for females of all ages.
• Mushrooms – Their polysaccharides in mushrooms improve and balance your immune system. They are great for a poor immune system, fatigue or any immune condition. Try adding more shiitake mushrooms to stir-fries or  try chaga tea. 
• Cruciferous veggies – This is a large group of veggies, including broccoli, cauliflower and greens. They contain I-3-C, which is needed in both phases 1 and 2 of liver detoxification. By adding these vegetables to your diet, you improve your livers function, ultimately improving your overall health. 
• Finally think colour! - The more colour you have in your diet, the broader spectrum of phytonutrients, vitamins and minerals you are getting. A good question to ask yourself is, how many colours are in my diet today?

Have you tried one or more of these foods for their medicinal benefits? Which is your favourite?

Also, if there is a topic you are curious about please let me know in the comments below and I'd be happy to shed a little more light on it.

In health & happiness, 

Dr. Karen