gut health

How to Soak Nuts

March 1, 2013/1 Comment/in Health Issues

How to Soak Nuts

Before we answer how to soak nuts, we must answer why you should. Nuts and seeds could be wreaking havoc on your digestion as you may not be assimilating them. It is true, nuts and seeds along with grains and legumes contain natural toxic inhibitors to ensure their survival until germination. Nature has made them indigestible in their dry form. Soaking removes the inhibitors and makes them more digestible allowing your body to utilize more vital nutrients contained within.

Benefits of soaking nuts and seeds:

Increases enzyme activity
Better absorption of nutrients by the body
Increased digestibility
Soaked nuts and seeds will begin the sprouting process which increases their nutrient value
Improves flavor, especially with walnuts as the tannins, dust, and residues are rinsed away

Most unsoaked or raw nuts and seeds contain enzyme inhibitors and toxic substances. Nature has intended the dry nut and seed to be protected by enzyme inhibitors and toxic substances until perfect growing conditions are in place. When there is enough rain and sun, this sets the stage for the nut/seed to literally come alive. When soaking nuts and seeds, we mimic nature.

Another important reason to soak nuts is that the soaking process will help remove the dust, residue, and tannins from the skins. You’ll notice that soaked walnuts do not have that astringent taste to them. This is because when soaking walnuts, the tannins are rinsed away, leaving behind a softer, tastier nut.

Nuts should only be soaked after they are removed from their shells. You’ll notice that nuts without skins such as macadamias, cashews or Brazil nuts don’t have as much of the murky water residue, but soaking is still recommended for ease in blending and for nutritional purposes.

Recommended soaking time for nuts and seeds:

Soaking nuts and seeds can take anywhere from 20 minutes, to 2 to 3 hours, even overnight in the refrigerator. Harder nuts will take longer to soften. If your recipe calls for soaked nuts or seeds and you are short on time, you can soak them for 20 minutes or at the very least rinse them. Otherwise, plan ahead and soak or sprout them according to the chart below.

Soaking nuts in plastic is not recommended as plastic can leach into the water and into your food. Some folks keep a variety of nuts and seeds soaking in their refrigerators at all times to have handy. If you do this, be sure to change the soak water every couple of days to prevent spoiling.

Note: the soaked water from nuts and seeds should always be discarded and never used as water in a recipe. Also, be sure the water you are using is purified or distilled.

Here is a helpful soaking and sprouting infographic for nuts and seeds as well as grains and legumes. Click the image to see an enlarged version.

Need a bit more help with your digestion? Consider Digestive Health Testing or schedule a Free Wellness Strategy Session with me to learn more. I am the premium Digestive Health Specialist in the Charleston, SC area but can help clients online via virtual consulting.

No Sodium Taco Seasoning

May 2, 2011/in Healthy Recipes

No Sodium Taco Seasoning

Finding no sodium taco seasoning in the store is almost impossible. So I decided to start making my own that contains real ingredients only. Also, you’ll know that this seasoning does NOT contain preservatives and unsafe additives, dairy or whey that the store-bought packets often do.

This is an ingredient list and nutritional facts of a conventional taco seasoning packet. The sodium is 16% (yikes) plus whey (What the label doesn’t tell you: hormones, antibiotics, GMOs, glyphosate) and potato starch (more GMOs and glyphosate). The levels are only assuming you eat two tacos. Each time you make a healthier choice, you are protecting your gut (the foundation of immune health), your liver, kidney, brain, and all vital organs.

This no-sodium taco seasoning recipe takes minutes to make, saves money, and protects your health! I triple the recipe so I always have enough for a couple of extra meals, saving time. With this taco seasoning recipe, you can adjust the level of spice to your tastes.

This makes about 2 Tablespoons or enough for 1 pound of ground meat or beans. I double or triple the recipe to keep on hand to add to soups and stews as well. I purchase all organic spices as well. Typically, I buy in bulk from Mountain Rose Herbs to save additional money as they ship in bags instead of glass bottles. I save the store-bought bottles and refill them as needed.

Ingredients:

1 T. Chili Powder
½ t. Paprika
¼ t. Garlic Powder
¼ t. Onion Powder
1½ t. Cumin
¼ t. Red Chili Pepper Flakes
¼ t. Oregano

Place all ingredients in a bowl and mix well. If you are storing or making a double or triple batch, I mix in a glass pyrex cup with a pour spout and use a funnel to pour into my glass jar.

Busyness is Based in Fear

January 11, 2011/in Health Issues

I recently listened to an audio (How Did I Get So Busy) by Valorie Burton that really moved me. It was an aha moment learning that busyness is based in fear.

My goal this year is, believe it or not, to do LESS. Don’t get me wrong, I want to help more people but want to find ways of reaching more without overextending myself in the process. I have come to the conclusion that if I don’t practice self-care, I will not be able to serve those who need it most.

Busyness is often based on fear. I heard the words but never really equated busyness with fear. Valorie discusses some of the reasons why people stay busy. It’s often the “what if?” questions that cause people to get caught up in the busyness cycle.

“What if I say ‘no’ to certain activities and let people down?”

or

“What if I slow down and I’m not able to accomplish everything I need to?”

“What if I stop taking on so much and discover people don’t need me as much as I thought they did?”

Often, people equate being busy with being significant. We wear our busyness as a badge of honor. Significance and busyness are not one and the same. One is about doing a lot and the other is about making an impact. It is about being intentional.

So what can we do to stop the busyness cycle?

First, acknowledge there that busyness is a challenge in your life.

Second, know you can reclaim your schedule. You can make time for yourself and those who matter most to you. But you must be intentional about it. That means making sure your priorities are reflecting in your schedule and life . Is Wellness a priority for you? Then make sure you plan for it every day. It could be meal planning, grocery shopping, cooking, exercise, stress reduction or rest!

Is family a priority for you? Be sure to connect with your spouse or children daily at breakfast, dinner through meaningful conversation and by being fully engaged.

The same holds true for reconnecting with yourself. Resting, self-reflection, vacation, hobbies, fun—these are all important aspects of living intentionally and fully. When these things get crowded out, it’s a sign that you’re too busy!

Need to know if you need a busyness detox? Take the first steps toward better health and mental clarity today by booking a consultation today! I offer a 6-week program on helping you kick the busyness addiction that has been transformational for so many.

naturopathic doctor summer squash recipe digestive health gut

Summer Squash and White Beans

December 7, 2009/in Healthy Recipes

Wondering what to do with an excess of summer vegetables–zucchini, summer squash, fresh tomatoes? Summer squash and white beans saute is the perfect solution. Protein-rich white beans and summer squash make for a delicious and hearty dish. This sauté is endlessly versatile and works well with eggplant, peppers, or corn.

Ingredients (use organic when possible)

1 tablespoon coconut oil
1 medium onion, halved and sliced
2 cloves garlic, minced
1 medium zucchini, halved lengthwise and sliced
1 medium yellow summer squash, halved lengthwise and sliced
1 tablespoon chopped fresh oregano, or 1 teaspoon dried
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 15- or 19-ounce can cannellini or great northern beans, rinsed (see Tip)
2 medium tomatoes, chopped
1 tablespoon red-wine vinegar
1/3 cup finely shredded Parmesan cheese (or nutritional yeast for non-dairy version)

Preparation:

Heat oil in a large nonstick skillet over medium heat.
Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes.
Add zucchini, summer squash, oregano, salt and pepper and stir to combine.
Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.
Stir in beans, tomatoes and vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes.
Remove from the heat and stir in Parmesan.

Tips & Notes:
Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

Courtesy of Eating Well