Category Archives: Food Facts

Euphoria, Pleasure, Happiness! Which Nutrient do You Need?

Need a pick me up? Do you feel deflated, demotivated, or depressed? Such pessimistic symptoms can leave one dragging their feet, however, can also be combatted through an intake of dietary nutrients that provide a natural supplementation for enhancement of moods

Foods that Increase Euphoria & Pleasure Release Dopamine

A good reason to consume 1 ounce of dark chocolate a day is that it has the chemical phenylethylamine which releases dopamine.  Dr. Mindy Dopler Nelson of Stanford University,  states that, “The compound is thought to be  responsible for the high you experience after eating chocolate because it releases natural feel-good chemicals called endorphins in your brain.  According to All Chocolate, PEA is released by the brain when people are falling in love, and this might explain why chocolate and Valentines Day are so closely linked.”

Chocolate has a chemical that causes dopamine to be released in the brain, inspiring a sense of euphoria and pleasure.

Dr. Nelson explains, “Chocolate is a stimulant that will release the dopamine that creates that pleasure feeling. It’s in the cocoa. There’s more of it in dark chocolate than in milk chocolate. But there’s something about the fat in the milk that also will make you feel good. Some people associate a comfort food with a high-fat food. There also are antioxidants in the dark chocolate, but watch the dosage! Excess can be harmful for your liver and pile on the pounds. Dopamine has an amphedamine effect, hence the term chocoholic. You also cannot ignore the fact it contains mucho caffeine that will keep you up at night. (And if you don’t get enough sleep it will effect your serotonin level.)

Other food sources of phenylethylamine are: Almonds (can promote migraine headaches if too many are consumed.) and Cheese should be consumed in 1 ounce or 28 grams per day, Red Wine (4-6 ounces or 125-200 ml per day) and Tomatoes.  An apple a day contains tyrosine which also converts to dopamine.

Eat to Improve Mood, Memory, & Sleep: vitamin B6 & Trytophan

If diagnosed with depression, try pursuing some dietary changes before starting medication, or implement in addition to the intake of medication.  Facing depression head on, incorporating walking twice a day along with new nutritional choices and professional help can give you a new perspective on life.  Your daily dietary intake should consist of 2-3 of the following through out the day:

  • Nuts (1 ounce, or 28 grams a day) Cashews or Brazilian Nuts are also linked to reducing coronary, depression, and diabetic symptoms in addition to promoting weight loss.
  • Bananas (1 banana per day)
  • Poultry for protein (tryptophan. 4-6 ounces)
  • Salmon
  • Tofu
  • Milk  (8-16 ounces or 245-490 ml per day)
  • Yogurt (4-6 ounces a day or 125-200 ml day)

  • A plate of Sri Lanken Chicken Cashew has nutrition properties to reduce symptoms of depression.

Cashew nuts are very rich source of minerals. Minerals especially manganese, potassium, copper, iron, magnesium, zinc and selenium are concentrated in the nuts. A handful of cashew nuts a day in the diet would provide enough of these minerals and prevent deficiency diseases.

 “Vitamin B6 and Tryptophan”.   Foods such as turkey, chicken, quail, banana, and even milk can fight depression symptoms. All contain Vitamin B6 (which helps create serotonin) and have the protein Tryptophan  that can be converted to the neurotransmitter, serotonin, which is linked with happiness, or known as a “Mood” enhancer.  In simplified terms, a Neurotransmitter (serotonin for example), is like the super-autostrada of information in your brain that allows different parts to talk to each other!!!

Tryptophan can be found in a variety of foods to help fight depression, they include: chocolate, bananas, poultry, meat, whole grain pasta, fennel seeds, figs, fish, peanuts, milk and cottage cheese.  A list that many can pick and choose from and find health and comfort.                                                         

Artificial sweeteners are often found in beverages and processed foods; such sweeteners depress pleasure hormones dopamine and interfere with the production of serotonin.

Foods to AVOID.  Any foods or drinks (Diet) with artificial sweetners should be avoided.  Multiple studies have shown this aritficial sweetner to depress serotonin levels. Those with a history of mood disorders or depression have been linked to a severe reaction after consuming aspartamine. Additional weight gain is attributed to aritificial sweetners, as they interfere with an individual’s “internal calorie counter” causing the hormones ghrelin (go eat) and leptin (stop eating) to malfunction. While consuming a diet drink with a meal of 700 calories, the leptin hormone does not respond to the feeling of satiety because the internal calorie counter thinks that only 300 calories have been eaten; that kind of deficit adds up to weight gain and to depression.

Stay on the medication.  Do talk to your doctor about how you can work with them in pursuing necessary dietary changes that will nutritionally benefit you as well.

Nutritional Facts:  Include foods in your diet with B Vitamins. They contain two amino acids: Phenylalanine and Tyrosine, which are precursors to noraepinepherine and tryptophan, which are precursors to the neurotransmitter, serotonin.

Other vitamins which may contribute to mood enhancers are: zinc, selenium, calcium, Vitamin D, iron and magnesium.

By: Kimberly Crocker-Scardicchio

Literature Research

Roasted Parmesan Fennel & Rosemary Potatoes

Roasted Parmesan Fennel and Rosemary Potatoes

A fantastic combination of  flavors that will have you dipping into the vegetable dish for second and third helpings! Fennel is known for its digestive properties and healing of upset stomach. While Rosemary is “a member of the mint family (Lamiaceae) as are: oregano, thyme, basil, and lavender. The name rosemary derives from the Latin ros meaning “dew” and marinus meaning “sea” – “sea dew.”  The herb has been hailed since ancient times for its medicinal properties. Rosemary was traditionally used to help alleviate muscle pain, improve memory, boost the immune and circulatory system, and promote hair growth.”

Ingredients
1 fennel bulb (greens removed. bulb washed and quartered. Pull layers apart with fingers)
4 Red, or, Yellow, or Yukon Gold potatoes (washed, unpeeled, quartered)
Olive Oil
Salt
4 sprigs of Rosemary
Bread Crumbs
Parmesan Cheese

Rosemary Roasted Potatoes with Red, Yellow, or Yukon Gold Potatoes

Directions
For Potatoes
In medium size sauce pan, fill half way with water. Add cubed potatoes and allow to lightly boil for 15 minutes. Remove from heat. Drain from water. In a baking dish, place potatoes, 1/8 cup olive oil, 1 teaspoon salt, and freshly chopped rosemary. Stir together. Bake in oven for 20-30 minutes on 400 F.

Roasted Parmesan Fennel Bulb. Excellent with Pork. Perfect as a vegetable to assist in digestion.

Directions: Parmesan Fennel
In a medium size sauce pan fill half way with water. Add fennel to water and place on high temperature to boil for 15 minutes. Remove from heat, drain water. Place in baking dish, add 1/8 cup olive oil to pan, add cooked fennel, 1/2 tsp salt, scatter bread crumbs and parmesan cheese on top and drizzle 1/8 cup olive oil on top of vegetables. Place into oven and allow to bake for 20 minutes on 400 F.

Remove both vegetables from oven and combine into a single dish and serve along side of Pork Roast or Cod with herbs and potatoes

by: Kimberly Crocker-Scardicchio

Reference

http://www.medicalnewstoday.com/articles/266370.php

Low-Acid Food Diet

Watermelon is at the top of the list of the Low Acid Diet

Each individual’s “bio-chemistry and predisposition” to disease is unique and  are continuously being explored in the medical world. While a new diet is not designed to be a monthly fad, the Low Acid Diet can be applied to most individuals, especially those who may combat stomach discomfort.

The normal bodily pH of 7.35- to 7.45 keeps our bodies in homeostasis. Water has a neutral pH 7; all  foods and beverages can then labeled as more basic, for numbers higher than pH 7, or they maybe be classified as acidic, for numbers are lower than pH 7.

The Low-Acid Diet has benefited: weight loss, treats those suffer from Acid Reflux, GERD, curves Osteoporosis, and improves Laryngopharyngeal Reflux. This diet is safe for those who like to change their dietary routine and/or introduce some new foods into there meals or snacks.

A salad with the Low Acid Diet ingredients can benefit anyone!

Watermelon ranks the highest on the list of basic nutrition, other foods are: beans, nuts, olive oil, lettuce, celery, broccoli and grapefruit.  Interestingly, many of these foods are also contributors to keeping the liver healthy by synthesizing bile salts and secreting bile acid so that toxins do not build in the body and regular bowel movements occur daily. Those who suffer from IBS will also be able to follow this diet.

Complete nutrition includes both basic and acidic foods and should be a part of 3 square meals. Acidic foods have been listed as the following, consume in moderation: processed foods, coffee, alcohol and animal proteins found in dairy products, red meats, chicken, fish.

Researchers have explored acidic food’s impact on bone health, having shown that “dairy products do not have a negative impact on bone health”, Department of Community and Health Sciences, University and Calgary, Canada; confirmed by Researchers at Grand Forks Human Nutrition Research Center.

In conclusion, all foods can be eaten in controlled amounts, those with specific needs should review individual concerns with your doctor or dietitian before adjusting your dietary intake.

By: Kimberly Crocker- Scardicchio

Additional Reading at Eat Know How:
Fennel Seeds to Soothe and Restore Health
Fast Food: Fatty Liver
Gas Pains, Drink Lemon Water

Visit Recipes for ideas on how to supplement your meals.
Fava Bean Soup
Vegetable Couscous
Lentil Soup with Natures Cure

Reference

Nutrition for the Colon

An abundance of flavonoids from fruits and vegetables are the best way to nourish the colon. Specifically, tomatoes, sauces, and salsa are cleansing and important for colon health.

Each organ must be properly nourished and cared for through daily meals, snacks and beverages. Likewise, each organ has a list of foods to avoid that have demonstrated the ability to inflict harm,  lead to malabsorption, food intolerance, disease, or cancer. It is important to note that there are variables to colon health, in addition to nutrition, which should all be discussed with your doctor.  (Genetics, Habits, Lifestyle, Vices)

The colon (large intestine) functions as an internal sewage system, has 4 sections and connects to the anus for excretion of feces.

The Large Intestine, or Colon, has four sections: the ascending colon, the transverse colon, the descending colon and the sigmoid colon. It is about 6 ft in length and due to its diameter in width, it is called the large intestine ending at the anus where the feces is excreted. The small intestine is 26 ft in length and much smaller in diameter and therefore, bears the name of small intestine.

The purpose of the large intestine is to carry the sewage (digested or undigested foods) from our bodies.  As modern society has “developed”, the food consumption has changed from: fruit, vegetables, meat, poultry, fish, and oils, to food that has been engineered such as: cookies, chips, candy, and soda.

Toxins and Mucus.  The human body was not designed to digest toxin filled foods. When consuming harmful foods, a signal is sent from the stomach, to the intestine, to alert the colon as to what is coming down the line.  The colon produces a mucus to protect itself from the harmful foods and toxins.  Overtime an accumulated thick layer of hardened mucus has lined the colon that can weigh between 5-11 pounds! The mucus production should disintegrate on its own through occasional use, over use leads to toxemia and disease.

Weight Loss.  Choosing to “diet” can further a problem by introducing fruits and vegetables  to an already blocked system.  Before changing eating habits, a doctor may advice the patient to fast and then to flush their bodies of the toxins by taking a laxative (colenema). This is a safe cleansing that can be done in the privacy of one’s bathroom.  For a natural cleansing: Cut a lemon in half, squeeze the juice of both lemon halves into a glass of water.  Drink twice a day; once in the morning and after dinner. (Just as a car engine would not have new oil added to the old filthy built up oil, a clean engine is often the best way to begin a new dietary lifestyle.)

American Cancer Society Identifies Risk Factors

Type 2 Diabetes.   According to the American Cancer Society, “People with type 2 (usually non-insulin dependent) diabetes have an increased risk of developing colorectal cancer. Both type 2 diabetes and colorectal cancer share some of the same risk factors (such as excess weight). But even after taking these factors into account, people with type 2 diabetes still have an increased risk. They also tend to have a less favorable prognosis (outlook) after diagnosis. Nourish the Colon with optimal choices.”

Genetics: Increased risk factor is tied to familial Colon cancer “with a history of colorectal cancer in one or more first-degree relatives (parents, siblings, or children) are at increased risk. The risk is about doubled in those with a single affected first-degree relative. It is even higher if the first-degree relative was diagnosed when they were younger than 45, or if more than one first-degree relative is affected.

People with a family history of adenomatous polyps or colorectal cancer should talk with their doctor about screening before age 50. If you have had adenomatous polyps or colorectal cancer, it’s important to tell your close relatives so that they can pass along that information to their doctors and start screening at the right age.”

Familial adenomatous polyposis (FAP): “FAP is caused by changes (mutations) in the APC gene that a person inherits from his or her parents. About 1% of all colorectal cancers are due to FAP.

People with this disease typically develop hundreds or thousands of polyps in their colon and rectum, usually in their teens or early adulthood. Cancer usually develops in 1 or more of these polyps as early as age 20. By age 40, almost all people with this disorder will have developed colon cancer if the colon isn’t removed first to prevent it.

Gardner syndrome is a type of FAP that also involves benign (non-cancerous) tumors of the skin, soft connective tissue, and bones.”

Hereditary non-polyposis colon cancer (HNPCC): “HNPCC, also known as Lynch syndrome, accounts for about 2% to 4% of all colorectal cancers.  The cancers in this syndrome also develop when people are relatively young. People with HNPCC can have polyps, but they only have a few, not hundreds as in FAP. The lifetime risk of colorectal cancer in people with this condition may be as high as 80%.

Women with this condition also have a very high risk of developing cancer of the endometrium (lining of the uterus). Other cancers linked with HNPCC include cancer of the ovary, stomach, small bowel, pancreas, kidney, brain, ureters (tubes that carry urine from the kidneys to the bladder), and bile duct.”

Recommended Dietary Intake

  • Water, or water with juice of fresh lemon twice a day
  • 2-3 cups Green Tea (decaffeinated) a day
  • Daily Aspirin
  • Raw Plant Foods (fruits and vegetables)
  • Aloe Vera (beverage) http://aloe-verajuice.com/
  • Broccoli & Kale. Butyrate is formed in the colon through bacteria fermentation, in the presence of carbohydrates rich in fiber.  Known to have a number of anti cancer effects, certain foods  are recommended for preventative colon care.
  • Sweet Potatoes (Vitamin A, C, E, Pantothenic Acid, Manganese, Phytosterols) increased motility of bowels so toxins move quickly through, protection against cellular mutation.
  • Mushrooms, Onion, Garlic allows for the immune system to work more aggressively.
  • Yogurt:  Returns balance of healthy bacteria and resident flora, which promotes bowel movements and waste elimination.  Yogurt is rich in Vitamin D and Calcium, both are imperative to organ health.
  • Tuna (Omega 3 for cellular reparation)
  • Turmeric (gives color to Curry. Can be placed into a spice shaker and used on vegetables, soups, salads, poultry, fish, pasta, rice) anti-carcinogenic
  • Cinnamon: anti carcinogenic
  • Dried Fruit, Beans, Brown Rice all have fiber that remove toxins from the intestine.
  • Flavonoids are antioxidants and should be consumed daily; found in all fruits, vegetables, herbs, spices
  • Foods that produce Butyrate to remove toxins are: green vegetables, beans, nuts, seeds, sweet potatoes, whole grains.

What has shown to Harm the Colon should be Avoided or limited.

  • Red Meat (1’c a month: Men 3 ounces and Women 2 ounces)
  • Lamb (1’c a month reduced amounts)
  • Pork (1’c a month reduced amounts)
  • Processed Meats
  • Excessive Processed, Snacks, & Fried Foods
  • Alcohol (1 glass of wine or 1 beer once a week)
  • Smoking (Avoid!)

What has been linked to Polyps

  • Over cooked foods
  • Dairy, Cheese (no more than 1 ounce 3 times a week)
  • Red Meats
  • Fried Foods
  • Processed Foods (chips, crackers, candy, cookies, fried foods)

Foods to Avoid if a colostomy has been performed

  • Asparagus
  • Beans
  • Broccoli
  • Celery
  • Corn
  • Nuts
  • Seeds
  • Popcorn
  • Raw onions or raw garlic

Nutrient balance is critical to colon health. The daily recommended intake (DRI) of 4 servings of fruits and 5 servings of vegetables, Vitamin D and calcium all promote healthy organs.

Families who have a history of colorectal or colon cancer should discuss genetic testing and review a dietary and exercise plan with their doctor.

Kimberly Crocker-Scardicchio BASC DTR

References

Gluten Free Flour Substitutes

Many other starches can be used in place of wheat to produce delicious pastries: bars, cakes, cookies, pancakes, pizzas etc…

Gluten Free recipes are designed for those who suffer from Celiac Disease or those with Gluten Sensitivity.  Celiac Disease is diagnosed in young children with a wheat allergy. However, there seems to be an onset of Gluten Sensitivity in adults. While research has not been able to show how or why this sensitivity gets it’s start, the individuals who put themselves on a gluten free diet have noticed great improvement.

The following combination of starches produce the texture desired in cakes, cookies, pancakes,  pizzas, and other favored pastries.

A basic Gluten Free recipe for a 2 cup flour substitute can be used for cookies, bars and smaller baked treats.

  • 1 pound white rice flour
  • 1/2 tapioca flour
  • Whisk the two ingredients together

Another recipe that can be made in advance and conserved in a tightly sealed container.

  • Pour 6 cups (720 g) of brown rice flour into a large bowl. Brown rice flour is a whole-grain flour, which is less processed than other types of flour.

You can find rice flour in the baking aisle of most health food stores or large supermarkets. If you are looking to save money, opt for white rice flour. You can find it for a low price at ethnic grocery stores.

  • Add 2 cups (384 g) of potato starch to the bowl. Do not use potato flour. Potato starch thickens and adds moisture to baked goods.
    • You can substitute the potato starch with corn starch. The potato starch handles higher temperatures, so it is better for making baked goods, roux and breading. If you do substitute corn starch, you will need to add 1/3 cup (64 g) more of corn starch because it is lighter than the potato starch.
  • Pour 1 cup (120 g) of tapioca flour or starch. This is also useful as a thickener in the recipe.
  • Add 2 tbsp. (24 g) of xanthan gum. This is a binding agent that is commonly used in gluten-free baking. You will not need to add the xanthan or guar gum to recipes, if it is in your all-purpose flour.
  • Use a whisk to mix the flour. Pour it into a sifter to mix it more fully and break up clumps. This gluten-free flour mixture makes a very large batch. It can be made using the same ratios of 6 to 2 to 1, but in smaller amounts, with just a dash of xanthan gum.
  • Sift your gluten-free flour again before using it. The ingredients can settle, creating pockets of 1 ingredient or another.
  • Store your all-purpose gluten-free flour in a tightly-sealed tin. If you think you have made more than you think you can use, store the extra in a sealed container in the fridge. Bring it to room temperature before using.

Use the following other flours as a partial substitute for the rice flour:

    1. Substitute a cup of the brown rice flour with sweet rice flour, if it is available. Although it is best in small amounts because it is sweet, it is a good addition to baked goods and pizza crusts.
    2. Substitute 1 to 2 parts of brown rice flour with sorghum flour to add extra protein. Sorghum is a common cereal in South Asia, Africa and Central America. It is available in specialty food stores or on the Internet.
    3. Substitute 1 to 2 parts of brown rice flour with coconut flour for use with chocolate baked goods. The slightly nutty flavor is complimentary to chocolate.
    4. Substitute 1 to 2 parts of buckwheat flour for brown rice flour for pancakes, waffles and muffins.
    5. Substitute 1 to 2 parts of teff flour for brown rice flour for baked goods. It adds moistness and a sweet, nutty flavor to gluten- free recipes. Teff is a kind of grass that is grown in the highlands of Northern Africa.
    6. Add almond meal made with ground almonds to pastry crusts or other baked goods.

Defined Disease:

Celiac Disease is defined as: a hereditary digestive disorder involving intolerance to gluten, usually occurring in young children, characterized by marked abdominal distention, malnutrition, wasting, and the passage of large, fatty, malodorous stools.

Gluten Sensitivity is defined as: symptoms of diarrhea, constipation, bloating, abdominal pain, fatigue, walking in a fog. Swollen: arms, hands, legs, feet, eczema.

Thank You  Wiki How for your Gluten Free Flour  Recipe!

References:
WIKI HOW http://www.wikihow.com/Make-an-All-Purpose-Gluten-Free-Flour
More GLUTEN FREE RECIPES at YUMMLY: http://www.yummly.com/recipes/gluten-free-baking-powder
http://dictionary.reference.com/browse/celiac+disease?s=t