Diets and Weight Loss, Foods, Uncategorized

Fill Up With Walnuts

canwalnutsfeelfull

Walnuts Can Help Fill You Up

 

Research from Boston’s Beth Israel Deaconess Medical Center reveals that consuming walnuts affects a brain area that regulates hunger and cravings. This finding emerged from a study of 10 obese volunteers who spent two 5-day sessions in the hospital’s Clinical Research Center. During one of these sessions, the participants drank daily smoothies containing 48 grams of walnuts. During their other stay, the smoothies tasted the same and were nutritionally identical but contained no walnuts. At the end of each session, the researchers used functional magnetic resonance imaging (fMRI) to monitor the volunteers’ brain activity while they viewed images of hamburgers, desserts and other desirable foods as well as neutral items such as flowers, rocks and foods considered less desirable. After drinking walnut smoothies, the images of desirable foods triggered increased activity in a brain area called the right insula, which helps regulate appetite. This activity was much less pronounced in the fMRI monitoring that followed consuming smoothies that were walnut-free. Neither participants nor researchers knew during which session the walnut smoothies were served. The volunteers also reported that they felt less hungry during the session they received the walnut-rich smoothies.

 

Health and Wellness Associates

Archived

Andrew Weil

Dr G Carney

312-972-9355 (WELL)

 

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Foods, Uncategorized

Green Beans and Tomato Salad

Green-Bean-and-Tomato-Salad

Green Bean & Tomato Salad
Yields: 4 servings | Serving Size: 1/4 recipe | Calories: 128 | Total Fat: 10 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 155 mg | Carbohydrates: 10 g | Dietary Fiber: 4 g | Sugars: 4 g | Protein: 4 g | SmartPoints: 4

Ingredients

1 pound green beans, remove just the rough stem side.
1 cup (1/2 pint) cherry or grape tomatoes, halved
1/4 cup chopped parsley
1/4 cup toasted walnuts, chopped
1 tablespoon extra virgin olive oil
1 tablespoon fresh-squeezed lemon juice (about half a lemon)
1/2 teaspoon kosher or sea salt
1/2 teaspoon freshly ground black pepper

Directions

Bring a pot of 8 cups water to a boil with half tablespoon salt. Add the green beans.

Boil until bright green and slightly tender, for about four minutes. Check by removing a bean, bean should still have some snap when you break it in half.

While blanching the beans in the boiling water, prepare a large bowl of ice water (there should be about half ice to half water).

Drain the beans. Add the green beans to the ice bath and remove as soon as they are cold, or after 30 seconds. Add beans back to the colander to remove any excess water.

Toss the beans and all ingredients together in a salad bowl. Serve.

Health and Wellness Associates

312-972-WELL

Foods, Uncategorized

Crunchy Kale Salad with Walnuts and Pecorino

kalesalad

Crunchy Kale Salad with Walnuts and Pecorino

 

 

Ingredients

 

4 cups finely julienne kale, cleaned and stems removed

2 cups finely julienne radicchio, cleaned and core removed

1/4 cup extra-virgin olive oil

1 lemon, juiced and 1 teaspoon zest

1/2 cup shaved Pecorino Romano, plus extra for garnish

1/4 cup dried currants

2 tablespoons finely sliced fresh basil

Kosher salt and freshly cracked black pepper

1/2 cup toasted walnuts

 

Directions

 

Toss the kale and radicchio with about half of the oil, lemon juice and zest in a large glass mixing bowl. Let stand about 2 minutes. Add the Pecorino, currants, basil and the remaining oil, lemon juice and zest. Thoroughly mix. Season with salt and pepper. Set aside.

 

Fold in the walnuts just before serving and top the salad with a pile of Pecorino.

 

Health and Wellness Associates

Archived

312-972-Well

 

Foods

Wild Apple Crunch

applecrunch

Wild Apple Crunch

6 apples, peeled and sliced

3/4 cup chopped walnuts

8 dates, chopped

1 cup currants or raisins

3/4 cup water

1/2 teaspoon cinnamon

1/4 teaspoon nutmeg

juice of 1 orange

Preheat oven to 375 degrees

Combine all ingredients except the orange juice.  Place in

a baking pana nd drizzle the orange juice on top.

Cover and bake for about one hour until all ingredients are]

soft., stirring occasionally.

Picture shows heavy cream on top,.

NOTE:  I simmer this on top of the stove

Calories 207, Protien 5 g., carbohydrates 37g., total fat 7g.,

saturated fat .7g., sodium 4 mg.

Health and Wellness Associates

Archived

312-972-Well

Foods, Health and Disease

Best Foods for Your Brain

brainfood

What does the food you eat have to do with how your brain functions? Turns out an awful lot. While we’ve always known that what we eat affects our bodies and how we look, scientists are also learning more and more that what we eat takes a toll on our brains. Yes, brain foods matter (especially for our gray matter).

See, our bodies don’t like stress. Who does? When we’re stressed out — whether it’s physical, like someone jumps out at you from a dark alley, or mental, like you have a major project due at work — our bodies release inflammatory cytokines. (1)

These little chemicals prompt the immune system to kick in and fight back against the stress through inflammation, as though stress is an infection. While inflammation helps protect us against illnesses and repairs the body when you do something like cut yourself, chronic inflammation is a different animal. It’s been linked to autoimmune diseases like multiple sclerosis, anxiety, high blood pressure and more. (2)

But what does this all have to do with food? Our gut helps keep our body’s immune responses and inflammation under control. Additionally, gut hormones that enter the brain or are produced in the brain influence cognitive ability, like understanding and processing new information, staying focused on the task at hand and recognizing when we’re full. (3)

Plus, brain foods rich in antioxidants, good fats, vitamins and minerals provide energy and aid in protecting against brain diseases. So when we focus on giving our bodies whole, nutritious foods benefiting both the gut and the brain, we’re actually benefiting our minds and bodies while keeping them both in tip-top shape.

Of course, some foods are better for your brain than others. I’ve rounded up 15 brain foods you should be eating to feed both your mind and body. With a mix of fruits, veggies, oils and even chocolate (yes, chocolate!), there’s something to please everyone!

15 Best Foods For The Brain 

1. Avocados

This fruit is one of the healthiest ones you can consume and one of my all-time favorites. While avocados often get a bad rep because of their high fat content, it’s important to note that these green powerhouses are packed with monosaturated fats or the “good” kind, keeping blood sugar levels steady and your skin glowing.

Containing both vitamin K and folate, avocados help prevent blood clots in the brain (protecting against stroke) as well as help improve cognitive function, especially both memory and concentration.

They’re also rich in vitamin B and vitamin C, which aren’t stored in your body and need to be replenished daily. Plus, they have the highest protein and lowest sugar content of any fruit. Not too shabby! Avocados’ creamy texture makes them a smart addition to smoothies and a replacement for fats in baked goods,

2. Beets

It might be their funny shape or memories of bad recipes eaten during childhood, but beets seem to be an intimidating food for many people, even vegetable lovers. That’s a shame, because these root vegetables are some of the most nutritious plants you can eat — they’ve even earned a spot on my healthy foods shopping list.

They reduce inflammation, are high in cancer-protecting antioxidants and help rid your blood of toxins. The natural nitrates in beets actually boost blood flow to the brain, helping with mental performance. Plus, during tough workouts, beets actually help boost energy and performance levels. I love them roasted or in salads

3. Blueberries

Proving that great things do come in small packages,blueberries are a fruit I try to eat daily. That’s because they’ve got so many great health benefit ­while tasting like an all-natural candy!

For starters, it’s one of the highest antioxidant-rich foods known to man, including vitamin C and vitamin K and fiber. Because of their high levels of gallic acid, blueberries are especially good at protecting our brains from degeneration and stress

4. Bone Broth

Bone broth is the ultimate food for healing your gut and, in turn, healing your brain. This ancient food is full of health benefits, ranging from boosting your immune system, overcoming leaky gut, improving joint health and overcoming food allergies.

Its high levels of collagen help reduce intestinal inflammation, and healing amino acids like proline and glycine keep your immune system functioning properly and help improve memory. Bone broth is what I prescribe most frequently to my patients because it truly helps heal your body from the inside out.

5. Broccoli

Your mom got it right when she told you to eat your broccoli. It’s one of the best brain foods out there. Thanks to its high levels of vitamin K and choline, it will help keep your memory sharp. (4)

It’s also loaded with vitamin C — in fact, just one cup provides you with 150 percent of your recommended daily intake. Its high-fiber levels mean that you’ll feel full quickly, too

6. Celery

For a vegetable with such few calories (just 16 per cup!),celery sure does offer a lot of benefits. Its high levels of antioxidants and polysaccharides act as natural anti-inflammatories and can help alleviate symptoms related to inflammation, like joint pain and irritable bowel syndrome.

Because it’s so nutrient-dense — packing loads of vitamins, minerals and nutrients with very little calories — it’s a great snack option if you’re looking to shed pounds. And while we often eat celery stalks, don’t skip the seeds and leaves; both provide extra health benefits and taste great in things like stir fries and soups.

7. Coconut Oil

Ahh, coconut oil, one of the most versatile — and good for you — foods out there. With more than 77 coconut oil uses and cures, there’s almost nothing that coconut oil can’t help.

And when it comes to your brain, it’s full of benefits, too. Coconut oil works as a natural anti-inflammatory, suppressing cells responsible for inflammation. It can help with memory loss as you age and destroy bad bacteria that hangs out in your gut. (5)

8. Dark Chocolate

Not all chocolate is created equal; in fact, dark chocolate can actually be good for you! Chocolate is chockfull of flavonols, which have antioxidant and anti-inflammatory properties. They can also help lower blood pressure and improve blood flow to both the brain and heart.

But don’t go wild munching on Hershey’s Kisses just yet. Most of the chocolate you see on supermarket shelves is highly processed with few benefits. The rule of thumb is the darker the chocolate, the more health benefits.

Skip milk and white chocolates and opt for a minimally processed dark chocolate with at least 70 percent of cocoa..

9. Egg Yolks

On the nutritional naughty list for years, egg yolks are finally experiencing their well-deserved day in the sun. If you’ve been eating only egg whites, the yolk’s on you. Yolks contain large amounts of choline, which helps in fetal brain development for pregnant women. It also breaks down bethane, a chemical that produces hormones related to happiness. That’s right, eggs can make you happy! (6)

If you’ve kept away from eating eggs whole because of cholesterol concerns, there’s good news. Studies show that eating eggs had no effect on the cholesterol levels of healthy adults and might, in fact, help raise good cholesterol levels.

It’s also one of the most inexpensive sources of protein out there; just be sure you’re buying organic, free-range eggs. Need some egg-spiration?

10. Extra Virgin Olive Oil

Real extra virgin olive oil is truly a brain food. Thanks to the powerful antioxidants known as polyphenols that are found in the oil, including EVOO in your diet may not only improve learning and memory, but also reverse the age- and disease-related changes. (7) The oil also helps fight against ADDLs, proteins that are toxic to the brain and induce Alzheimer’s. (8)

As great as extra virgin olive oil is, remember that it’s not a good option for cooking, as it hydrogenizes and begins decomposing at high temperatures. The best way to get your fill is by eating it cold or at room temperature

11. Green, Leafy Vegetables

It turns out that Popeye was onto something with his spinachobsession. Getting regular helpings of leafy green brain foods — like kaleSwiss chard and romaine lettuce — can help keep dementia at bay according to new research. (9)

In the study, which evaluated the eating habits and mental ability of more than 950 older adults for an average of five years, those adults who ate a serving of leafy green veggies once or twice a day experienced slower mental deterioration than those who ate no vegetables, even when factors like age, education and family history of dementia were factored in.

Green, leafy vegetables are also loaded with vitamins A and K (just one cup of kale has more than 684 percent of your recommended daily serving!), which help fight inflammation and keep bones strong.

12. Rosemary

We already knew that rosemary oil has a variety of benefits, but did you know that the herb does, too? Carnosic acid, one of the main ingredients in rosemary, helps protect the brain from neurodegeneration. It does this by protecting the brain against chemical free radicals, which are linked to neurodegeneration, Alzheimer’s, strokes and normal aging in the brain. (10)

It also helps protect eyesight from deteriorating, thanks to its high levels of antioxidants and anti-inflammatory properties. (11)

13. Salmon

If you like seafood, get excited, because salmon is one of the most nutritious, brain food-friendly foods out there! It’s packed with omega-3 fatty acids to help keep your brain running smoothly ­— goodbye, brain fog — and improve memory.

If you have kids, feeding them salmon can help preventADHD by improving their focus. And these same fatty acids can also help prevent cancer and kill tumors — not bad for a four-ounce serving of fish!

Please note that these benefits are for Alaskan wild-caught salmon — farm-raised and regular wild-caught salmon can be filled with mercury and toxins.

14. Turmeric

Isn’t it great when a simple spice has amazing health benefits? That’s the Turmeric also helps boost antioxidant levels and keep your immune system healthy, while also improving your brain’s oxygen intake, keeping you alert and able to process information. Talk about a super spice!

15. Walnuts

It turns out that eating walnuts can keep you from going nuts. Just munching on a few walnuts a day can improve your cognitive health. (12) Their high levels of antioxidants, vitamins and minerals also improve mental alertness. The vitamin E in the nuts can also help ward off Alzheimer’s.

Do you have a diagnosed disease and you need help reversing the effects.  Call us

312-972-WELL

Foods

Cashews and Cashew Chicken with Apricot Sauce

cashewchicken

Cashews and Cashew Chicken Recipe

Cashews are a crunchy, yet delicately sweet nut that is treasured around the world for its flavor and health benefits. Cashews are high in protein and are a rich source of vitamin B-complex and essential minerals such as iron, selenium, zinc, and copper. They are also packed with anti-cancer compounds called proanthocyanidins that have the ability to starve tumors and stop cancer cells from dividing. Cashews are highly beneficial for lowering blood pressure, preventing heart attacks, preventing gallstones, reducing the frequency of migraines, providing energy boosts, strengthening bones, and promoting healthy skin and hair. Cashews have a lower fat content than most other nuts and contain a high amount of oleic acid which is a heart healthy monounsaturated fat that is great for the cardiovascular system. They are also excellent for the nervous system and they are known help keep muscles and nerves relaxed and free from tension and constriction. They can also help the body become more flexible and aid in elasticity of the tendons, muscles, and joints. Cashews have the ability to satiate hunger which decreases overeating and aids in weight loss and weight management. They are also good for overall eye health and they contain a bioflavonoid called zea-xanthin that helps to prevent age-related macular degeneration. For the maximum health benefits try to find raw cashews that are unsalted. Cashews can be eaten as a snack or added to salads, and vegetable or rice dishes. Cashews can also be ground into a nut butter and used to spread on celery sticks, apples, cucumbers, or mixed with dried coconut, honey and spices for a delicious and healthy desert. Good quality cashews can be readily found online or at your local health food store.
Cashew Chicken with Apricot Sauce Recipe
Total Time: 40 minutes
Serves: 4
Ingredients:

1 cup dried apricots
6 medjool dates
1 1/2 cups boiling water
2 tbsp honey
2 tbsp dijon mustard
1 cup coarsely chopped cashews
1 1/4 tsp curry
4 boneless, skinless organic chicken breasts
sea salt and black pepper to taste

Directions:

Preheat oven to 375 degrees F.
Cover baking dish with coconut oil. In medium bowl, soak the apricots and dates in the hot water for at least one hour.
In food processor, blend soaked apricots, dates and honey until thick. Add the mustard and curry powder and pulse until thoroughly blended.
Pour the sauce in bowl.
Dip chicken breasts in the apricot mixture, coating well. Roll coated chicken breasts in chopped nuts and place in baking dish. Bake in oven for 25-30 minutes.
Health and Wellness Associates
312-972-WELL

Foods

Green Beans with Gingered Walnuts

greenbeansandwalnuts

Green Beans with Gingered Walnuts

Serves: 4
Prep time: 10 minutes, Cook time: 25 minutes
Ingredients:

  • 1 tablespoon canola oil
  • 1 teaspoon reduced-sodium soy sauce
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon garlic powder
  • 3/4 cup walnut halves
  • 2 teaspoons lemon juice
  • 1 tablespoon olive oil

Directions:
1. Preheat the oven to 250°F.
2. Spread the canola oil in a small baking pan and place the pan in the oven. When the pan is hot, remove it and stir in the soy sauce, ginger, and garlic powder. Add the walnuts and stir to coat. Bake, stirring occasionally, for 25 minutes, or until the nuts are crisp and brown. Remove the pan from the oven. Cool the nuts on a paper towel.
3. In a medium saucepan, steam the beans for about 5 minutes, or until crisptender. In a serving bowl, toss the beans with the lemon juice and oil. Add the walnuts and toss. Serve immediately.

Nutrition facts for Green Beans with Gingered Walnuts:
CALORIES – 220.9,FAT – 19.2 G,SATURATED FAT – 1.9 G,
CHOLESTEROL – 0 MG,SODIUM – 51.8 MG,CARBOHYDRATES – 11.2 G,TOTAL SUGARS – 2.2 G,DIETARY FIBER – 5.2 G,PROTEIN – 5 G

Foods

Updated Waldorf Salad

waldorf-1540260-x

Updated Waldorf Salad

Ingredients

  • 2 tablespoons low-fat mayonnaise (Hellmans Mayo is best)
  • 1 tablespoon lemon juice
  • 2 small (Gala or Fuji) apples, cubed
  • 1 cup seedless red grapes, halved
  • 1/3 cup dried cranberries
  • 1/4 cup coarsely chopped walnuts
  • 1/4 cup thinly sliced celery (about 1 stalk)
  • 8 Boston or Bibb lettuce leaves

Preparation

  1. Combine mayonnaise and lemon juice in a medium bowl. Add apples, grapes, and cranberries; mix well.
  2. Add the walnuts and celery, and mix well. Serve it on a bed of 2 lettuce leaves. The salad can be refrigerated up to 2 hours before serving.
Foods

Walnuts

walnuts

Walnuts are one of the most antioxidant rich foods and are an excellent source of omega-3 fatty acids which have anti-inflammatory properties and are known to help prevent strokes, diabetes, coronary artery disease, and colon, prostate, and breast cancers. Walnuts are also high in B-complex vitamins and minerals such as copper, iron, manganese, zinc, calcium, and selenium. Walnuts are particularly beneficial for cognitive health and are generally regarded as an excellent “brain food”. Walnuts can also calm the nervous system and increase your sense of well being and peace. They are known to satiate the appetite as well as aid in long term weight loss. Walnuts are high in vitamin E which helps to keeps cells protected from free radical damage. Walnuts are also very important for the neurological and circulatory systems and can help to benefit neuropathy, cerebral palsy, dementia, raynaud’s disease, and atherosclerosis. Walnut oil is a wonderful moisturizer for the skin and is regularly used in skin care products for its healing and protective benefits. Try mashing a few ripe bananas and sprinkling chopped walnuts on top for a energy and brain boosting breakfast. Only a handful of walnuts a day are needed to receive their powerful health benefits.

Foods

Cranberry Crisp : Low Carb

cranberrycrisp

Ingredients

  • 12 ounces fresh cranberries, rinsed and patted dry
  • ⅔ cup sugar substitute and ½ cup more (We use Splenda)
  • ½ cup chopped walnuts
  • 1 large egg (may use 2 egg whites)
  • ½ cup almond flour (*ground whole almonds)
  • ⅛ teaspoon salt (pinch)
  • Faux Vanilla Ice Cream Ingredients:
  • 1 cup heavy cream
  • ½ cup sugar substitute
  • 1 teaspoon no sugar added vanilla extract
  • 2 tablespoons whole milk ricotta cheese

Instructions

  1. Preheat the oven to 325 degrees F and spray a 10 inch deep dish pie pan with vegetable oil spray.
  2. Place the rinsed and dried cranberries into the pie pan and sprinkle with ⅔ cup sugar substitute and the chopped walnuts.
  3. Add the egg and remaining ½ cup sugar substitute to a bowl and whisk until frothy.
  4. Using a rubber spatula, fold the almond flour and salt into the frothy egg mixture and pour over the cranberries; spreading the mixture out to about ½ inch from the edge of the pie pan. (A ½ inch wide ring of cranberries around the edge of the dish should still be visible.) Bake for 40 to 45 minutes until top is golden brown, remove and let cool before
  5. slicing into 8 wedges. Serve warm topped with a scoop of quick and easy to make “Faux” Vanilla Ice Cream and chopped walnuts if desired.
  6. To Make Faux Vanilla Ice Cream: With an electric mixer on high, whip the heavy cream in a bowl just until frothy and add in the sugar substitute, extract and ricotta cheese. Continue to whip on high until peaks form. Be careful not to over-whip, or cream will break. — Using a 3-ounce ice cream scoop, place 1 scoop each in a champagne glass and freeze as “faux” ice cream or serve refrigerated as a parfait

It’s a cookie, it’s a Pie, it’s a ….it’s hard to say what it is except phenomenally good and easy to make! The crispy cookie topping is to die for and the tart cranberries are a refreshingly different contrast that makes you say ‘Mmmm’! But be careful as trying to figure out just what this new taste sensation is all about can easily lead to eating about ⅔rds of a whole pie in the name of research and development; I should know!