Nutrition for Psychological Issues

I spent Friday and most of yesterday in Washington DC. It always takes me a chunk of time to adjust to the greater density of people- Staunton’s streets are never teeming… except maybe when the Findells are playing Staunton Jams!

But once I do adjust to the big city, my first thought is “how impressive!” Such a wide variety of people living in (relative) harmony in a very small, crowded space… It’s only possible when the vast majority implicitly and automatically agrees to behave according to shared social norms.

We’ve all got our idiosyncrasies, but they’re normal to us… if they extend beyond society’s normal but not ours, we may never know it! There is certainly nothing wrong with going against the grain- in fact, I consider myself far from normal and am proud of it. 🙂

But those with mild Autism, Aspergers or ADHD may be desperately misunderstood: A machine part that is not well lubricated will scrape others and cause sparks… So it is for someone who lacks social lubrication like understanding body language & facial expressions or ease of allowing mistakes and inconsistencies or showing empathy and compassionate interest. The behavior of those with mild “afflictions”, can elicit intolerance from others, who may see them as inappropriate or rude, and even go as far as calling them names. Since all people are dear and sweet in their inner cores (at least I think so), this seems quite unfair.

Meanwhile this “different” person experiences stress because they can’t understand social cues and norms that most others take for granted. And especially in today’s society where there’s less connection and interaction, they may have no one bold enough to tell them their behavior is inappropriate. Worst of all, their friends and loved ones experience stress because they just can’t get though to them. Consequently, they miss out on one of life’s best things: relating and connecting with people!

I was motivated to write all of this because of an old episode of This American Life that I listened to on my way home from DC. Act Two featured a wife who’d stumbled upon a questionnaire that helped her diagnose her hubby as having Aspergers. It explained why the last 5 years of their marriage had contained near-intolerable strife. Realization of his condition wiped away her resentment and gave him a new lease on life. He said it was like being present at his own birth.

This man kept a journal to identify what he’d been doing to upset his wife, children, friends and coworkers. He studied it, adapted his behavior and his life improved. (He also studied how to make small talk by watching David Letterman and listening to Howard Stern!)

Unfortunately, there was no mention in this podcast about nutritional interventions for mental health… big miss!

Many psychological issues (Autism, Asperger’s, ADHD, OCD, depression, bipolar and skitzophrenia) can be improved, if not cured, by nutrition. The two main avenues of treatment are 1) special diets to remove foods that have neurotoxic effects, and 2) adjustments in supplements to compensate for nutritional deficiencies.

#2 (nutritional deficiency) may simply result from poor diet, but it could also fall under the fascinating category of nutrigenomics. Some people have genetic flaws that prevent them from being able to utilize nutrients. The resulting nutrient deficiency can have any number of effects, including psychological. For example, a mutation in the MTHFR gene (which makes an enzyme called methylenetetrahydrofolate reductase) will prevent a person from using folate. This can result in psychological issues as well as heart disease and miscarriage. Another common genetic flaw is called Pyroluria.

Come in for a session at BuzzNutrition and I can help you easily and relatively inexpensively test for these genetic flaws!! The good news about these two conditions is that they’re completely manageable by taking a few supplements (every day for life). This supplement regime needs to be individualized (since we’re all biochemically unique) and I can help guide you to the regimen perfect for you.

If you constantly feel “off” or confused by social norms or feel that people just don’t know how to follow life’s rules, there could be something going on! ..If there is “something going on”, it is not a disaster! And it’s so much better to know because then you can DO something about it! There are many ways to cope with mental afflictions and you can find help at BuzzNutrition.

Check out the questionnaire here: http://rdos.net/eng/Aspie-quiz.php

When I took the quiz, I was a little nervous to see the results… But to the surprise of many who know me, I turned out to be “very likely neurotypical”… very likely… I say it depends on the day. 🙂

Coco for Coconuts!

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Talk to me for 5 minutes and you’ll learn how much i love and respect coconut oil. Like everything, some people can’t tolerate it, but for the majority of people, it’s an amazingly medicinal food.

Yes. It’s a saturated fat. No, I’m not trying to kill you. 🙂 Contrary to the mainstream message, saturated fats are not deadly, rather they’re much much healthier than polyunsaturated vegetable oils. Let’s talk more about that some time!

In the meantime, check this out:

Coconut oil can help you release weight, especially abdominal fat (“central obesity” is the most dangerous kind):

  • The fats in coconut oil are shorter than vegetable oils (called medium-chain triglycerides) so they contain fewer calories.
  • But, calories don’t matter much because they’re primarily used for energy, only minimally stored as fat deposits.
  • Promote fat burning. Fats in coconut oil are instantly metabolized to provide energy like carbohydrates, yet they don’t spike blood sugar.
  • Fat in coconut oil suppresses appetite by balancing blood sugar.
  • Aim for 3-5 tablespoons of coconut oil per day, but start slow lest you turn your bowels into a waterslide (your body needs to adjust to this increased fat intake).

Coconut oil is antimicrobial (kills bacteria, viruses and other pathogens)

  • A tablespoon of coconut oil can help shorten/prevent the common cold or flu.
  • Nursing mothers should eat coconut oil to boost levels of lauric acid in their milk. This will help strengthen baby’s immune system. Breast milk naturally contains lauric acid, in fact it’s the only other natural source of the fatty acid in nature! No wonder a coconut shell can so easily be converted into a bikini top.

Coconut oil is really easy to digest

  • People with digestive difficulty can usually absorb coconut with ease because its fat molecules are so short that they can be absorbed through the stomach and very top of the small intestine.

Coconut oil can help mitigate cravings, and even lessen addiction

  • When you’re craving a sweet, take a spoonful of coconut oil instead and wait a few minutes. The blood sugar balancing effects of coconut oil may help dull or eliminate that craving.
  • If you suffer from mild addiction, you might try downing a shot of coconut oil when the urge for a cigarette or a drink strikes you. Some people report that it helps.

It’s best to use virgin organic coconut oil. But, since it will taste like coconut, you may choose to use minimally refined coconut oil when you’re making a batch of sautĂ©ed broccoli. Be sure to get the most gently processed oil possible, because excessive processing will remove many of the healthful properties.

Cooking with coconut oil is a great idea, but you can also just eat it from the spoon. Or, since it melts at very low temperatures, put it in a shot glass with warm water and shoot it back like it’s your 21st birthday.

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UPDATE on 9/3/2012:

MORE from this very well-referenced source!: http://www.greenmedinfo.com/blog/13-evidence-based-medicinal-properties-coconut-oil:

  • Fat-burning: accelerates the loss of midsection fat. Two solid, human studies show that 2 tablespoons of coconut oil per day (30 ml), in both men and women, can reduce belly fat within 1-3 months!
  • Brain-Boosting: measurable cognitive improvement in those with less severe cognitive dysfunction from Alzheimer’s.
  • Clearing Head Lice: Coconut oil combined with anise spray!
  • Healing Wounds: Coconut oil can “accelerate re-epithelialization, improve antioxidant enzyme activity, and stimulate higher collagen cross-linking within the tissue being repaired.”
  • NSAID Alternative: has anti-inflammatory, analgesic and fever-reducing properties.
  • Anti-Ulcer Activity: Coconut milk as effective as the conventional drug sucralfate
  • Anti-Fungal: “In 2004, 52 isolates of Candida species were exposed to coconut oil. The most notorious form, Candida albicans, was found to have the highest susceptibility.”
  • Hormone-regulating: Ex. reduce oxidative stress in the testes of rats, resulting in significantly higher levels of testosterone. Production of other hormones will certainly react well to lower inflammation.
  • Reducing Swollen Prostate: (in rats)
  • Improving Blood Lipids: Improves LDL:HDL ratio!
  • Fat-Soluble Nutrient Absorption: Enhances absorption of carotenoids in tomatoes
  • Bone Health: Coconut oil has been shown to reduce oxidative stress within the bone
  • Sunscreen: Can block out UV rays by 30% (but remember moderate UVB exposure is necessary for vitamin D production)

Good Food on a Tight Budget

Source: http://www.ewg.org/goodfood/

The Environmental Working Group swoops in to help us again! This time with a free guide to ensure you’re eating good food… and doing it on the cheap!

In their words: “Stretching your dollars to get a month’s worth of healthy, filling food is a challenge. EWG assessed nearly 1,200 foods and hand-picked the best 100 or so that pack in nutrients at a good price, with the fewest pesticides, contaminants and artificial ingredients.”

Please, though, disregard their advice on fats and oils. The polyunsaturated oils they recommend are actually the least healthy. Both because of the damage done to the delicate oils during processing and the high amounts of omega 6 fatty acids, these oils are not the best choices.

“Damaged oil” is another way of saying “rancid oil.” Manufacturers cover the rancidity up with deodorants and bleaches. Both damaged oils and too much omega 6 causes inflammation. Inflammation is the cause of 70% of chronic disease (according to the CDC).

Best to go with butter, ghee (clarified butter), coconut oil and/or fat reserved from cooking beef. Olive oil is fantastic but shouldn’t be used for cooking- the heat damages the oil. Organic sesame oil is a good choice because its omega 6 fats are packaged along with high levels of antioxidants. 

This may seem like revolutionary advice that conflicts with what everyone else is saying… but BuzzNutrition delivers the most cutting-edge advice to keep you healthy. An Oil Change may be just what your pantry needs! And this is a place where spending a bit more money is well worth it. 🙂

Some highlights of the EWG guide (with my nutritional recommendations in italics):

  • Freeze raw, full-fat cheese that starts going bad. Defrosted cheese tastes best melted. Don’t buy shredded cheese — shred it yourself.
  • Substitute full-fat yogurt for cream and sour cream in recipes. Drain yogurt in a coffee filter to thicken. To cut cost and packaging waste, buy in large containers and measure out small servings.
  • Cut and freeze fresh fruit when it’s on sale or overripe. Use later in smoothies, oatmeal, or yogurt. To eliminate clumping, lay pieces on a tray in the freezer or freeze pureed fruit in ice-cube trays. When frozen, transfer to a bag.
  • Don’t be fooled. Read the label. Make sure the word “whole” is in the very first ingredient listed. “Multigrain” or “wheat” isn’t enough. Just because it looks brown doesn’t mean it’s whole grain. Better yet, get sprouted wheat bread (Ezikiel’s or alvaradostreetbakery.com). Buy when it’s on sale and store in the freezer. Better yet, avoid bread altogether, as wheat is very hard for most people to digest and refined gluten-free grains are also tough on the Food Tube.
  • Buy in bulk and stock up during sales. Make your own oatmeal. Packets cost more and are often loaded with salt and sugar. Buy brown rice in bulk and mix with white rice if needed to lower cost.
  • Add nuts to oatmeal, cereal, salads and stir-fries for a healthy, hearty meal. Raw nuts are often cheaper. Roast them for a delicious snack. Nuts stay fresh longer in the freezer.
  • Whole or cut-up bone-in chicken can be a money saver. Bake extra and use all week. Buy family-size packs on sale and freeze. Plus, when you cook meat along with the bones and fat, you boost the nutritional value 5 million-fold!
  • Soak and cook dried beans to save money. Canned beans save time, but rinse them before using and be sure to use BPA-free cans (see my blog post on BPA).
  • Vegetables about to go bad? Freeze them or make soup.
  • Stock up on long-lasting vegetables and store them in a cool, dry place. Potatoes, carrots, pumpkin, calabaza, and sweet potatoes taste great for several weeks after you buy them. Frozen vegetables and cabbage keep well, too.
  • Remember to disregard the advice on oils and contact me for more info.

5 things not to say.

Inspired by: http://www.yurielkaim.com/850/self-talk/

As you’re striving for more robust health, trying to recover from an illness, endeavoring to release weight or trying your best to reach your full potential as a human, you’re gonna get discouraged, mess up or want to stop. That’s the point. You’re stretching and growing, which involves rewiring your brainz.

Mistakes and setbacks are opportunities to take a look at what’s not working, where you might need to adjust your approach and that you might need help from a friend. So, in a sense, they’re good and things to be appreciated!

But unfortunately, mistakes and setbacks are often strictly challenged by the voice inside your head.

Your inner voice can be very loud, very mean, very convincing… and very wrong! Would you hang out with you if you said the things you said to you? 🙂 In other words, speak to yourself as you would to a friend.

Your inner voice can really hurt you since it’s somewhat subliminal. Moderating your inner critic can help lower stress and motivate you to continue striving towards your goals in the most positive way. As a bonus, it can also help you be more compassionate and forgiving of others. You might even see that there’s luck in some mistakes!

When your “inner voice” says these mean things, it’s often because you’ve bumped an emotional bruise. Ouch.

An emotional bruise is just like a regular bruise except instead of on your physical body, it’s on your emotional body. It’s a place where a bit of sadness, hurt or shame from a past event is stored. When memories of these feelings are stirred up, your inner self’s reaction is like a child’s: “Hey, leave that alone! Don’t look in there! Go away! Stop it!”

We all have emotional bruises. They’re inevitable. But you have the capacity to take control back from their knee-jerk, primal reactions… One way is to use your inner voice to describe things in a positive nurturing way. Give it a try because… wait, what did you say? “I’m so worth it?” Yup. You’re right!

These are the 5 things not to say to yourself:

  1. “I’m so stupid.”
  2. “I can’t do it”
  3. “I’m too _ (fat/skinny/ugly/dumb/awkward)
  4. “I’m a jerk.”
  5. “This always happens to me- it’s just how my life works.”

Let’s look at each in more detail:

1) “I’m so stupid.”

Wait. Are YOU stupid, or is it the thing you just did that’s stupid?

Did doing that thing cause your brain to spontaneously revert into a Neanderthal’s brain? Did your knuckles just get hairy and scraped up from dragging on the ground? I doubt it.

You’re smart- smart enough to recognize what you did wasn’t the ideal choice and smart enough to ponder what to do next time instead.

That thing you did was just an event that happened in a moment of time. It’s not a statement about who you are as a person. (Unless you hurt someone on purpose in which case, stupid’s the least of your worries.) You and the thing-you-did are not the same.

What to say instead?: “What I did was stupid but that’s not who I am.” (And, if necessary, “I’m sorry I threw your cell phone in a lake.”)

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2) “I can’t do it.”

You’re always changing. There are things you certainly thought you never could achieve that you do with ease today (like read!)

You can potentially do it. I mean, you can’t fly without surrounding yourself with an airplane and you can’t learn Russian in 7 minutes and you can’t get a lunch date with Johnny Depp for next Saturday (…wait- can you? can i come?)

Think of the people you most admire- they likely earned your admiration because of a hurdle they overcame or a super-human feat they achieved. They’re just humans like you… but they probably see hurdles differently: instead of 25-foot walls, they probably see mere speed bumps.

What to say instead?: “It’s likely that I can do this- I’m gonna at least try.”

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3) “I’m too fat/skinny/ugly/dumb/awkward.”

A lot of our perceptions of ourselves are built on how society and the media say we should look/act. They discount that the truest happiness, the stuff that bubbles up from deep inside us into a huge grin, comes from being ourselves. And unless we live inside the Stepford Wives movie, or in BarbieWorld, they’re wrong. I mean, they don’t really care… they just want our cash money. Forget them and give yourself permission to be yourself!

Now. Say there’s something about you that is holding you back from being your best self- say you’ve got some weight to release, or you’re not excelling the way you want to be… go ahead and challenge yourself to change. But please do it with compassion and love… use your inner voice to support yourself like you would support a close friend.

==

4) “I’m a jerk.”

You’re not a jerk. You probably just bumped an emotional bruise, felt some hurt/shame/anger that originated long ago and reacted in a mean way. It’s okay. You can either apologize to the person you were jerky to or just try again next time!

The most basic primal instinct your body has is to defend itself. Whether it’s a cougar or a hurtful memory, your body wants to keep things exactly the same. It thinks that this strategy is both safer and easier… but is it either? In the short term, maybe. But in the long term, it’s better to say:

What to say instead?: “I’m not a jerk… I just had a knee-jerk reaction because that thing that happened hurt/made me feel shame/made me angry. I think I’ll do it differently next time.”

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5) “This always happens to me- it’s just how my life works.”

If negative things always happen to you, stop inviting them into your life. The more you convince yourself that bad things happen to you, the more you anticipate terrible things to happen. And they will happen more often because of it… you’re subconsciously paving the way for more frustration to come your way. It’s what they call it self-sabotage.

If good things happen, who do you “blame”? Do you take credit for achievements? Then how can you not take some credit for the bad things? External factors are involved, like bad luck and randomness, but good luck and fortuitous coincidences are there too.

A victim succumbs to the whims of the external environment. But it takes a leader to create what s/he wants in life. Not everything will work out but if you partner with your inner voice to focus on the positive, the “bad” things will slide off you like water from a duck and become much less significant.

I put “bad” in quotes because things that seem bad in the moment often add up to good fortune in the big picture. Plus, “bad” things are just opportunities to see how our approach is not working and what we need to do to shift so life gets awesome again.

==

What to do?

  1. Talk back to yourself like a gentle Grandma. “You’re wrong.” “NO, that’s not true.” “Be quiet, dear, I’m doing the best I can.”
  2. Imagine you’re talking to a friend who just did what you did. What would you say to them?
  3. Pay as much attention to all the positive, marvelous things you do as the little mistakes/setbacks.
  4. Say we’re in a boat on the river of life… instead of putting up a sail and forcing the direction, drop the sail, chuck the oars and let the current take you.

Nut Allergy?: Crispy Garbanzo Beans to the Rescue!

Adapted from: http://www.sugarfreemom.com/recipes/garlic-parmesean-roasted-chickpea-snack-recipe/, http://www.sugarfreemom.com/recipes/crispy-sweet-nut-free-garbanzo-bean-snack-recipe/

1) Prep the beans:

  • Using dried beans:
    • Soak beans overnight in cool water (on counter covered with dish towel).
    • Rinse, pat dry with the dish towel.
  • Using canned beans:
    • Thoroughly rinse beans.
    • Lay them on a paper towel to dry for about half an hour.

2) Flavor & cook the beans:

  • Mix up flavoring ingredients in a bowl.
    • For 2 cans/1 cup dried beans
    • 1/2 cup fresh grated Parmesan cheese + 1 teaspoon minced garlic + 1 tablespoon extra virgin olive oil + 1/2 teaspoon salt + pepper to taste
    • 1 tablespoon coconut oil + 1 teaspoon cinnamon + 2 teaspoons brown sugar + 1 teaspoons salt (when out of the oven, toss with a tad more sweetener and salt)
    • Cajun seasoning (if premixed, look out for monosodium glutamate (MSG)).
  • Throw beans into the bowl and coat with delicious flavor.
  • Toss beans on a cookie sheet.
  • Bake at 400 degrees for 45-60 minutes. Stir around every once in a while to prevent burning.
  • Alternatively, use a dehydrator.
  • Notes: will soften and lose crispness after 2-3 days.
  • Some will burn… just the way it goes. Be sure to toss them around while baking. Use a baking stone to ensure more even heat distribution.

Quick breakfast idea: Egg Cupcakes!

If you’re like everyone else, you’re crunched for time in the morning… but you also NEED to eat a good protein-filled breakfast!

Planning ahead, aka Grab-n-Go, is the key.

The picture is taken from a free-styled version of  the following recipe by an up-and-coming chef here in Staunton. He warns that zucchini can make the eggs a little watery, but assures that they’ll dry up a bit after a night in the fridge.

Yesterday, after his usual breakfast of coffee, toothpaste and oxygen, he was drowsy by 10am and spent at least 72 minutes staring at a wall and it took him 7 minutes to tie his shoes. But today he ate his first  breakfast of Egg Cupcake and has already biked 73 miles, built a house of cards that’s 30′ in diameter, rescued a kitten from a tree and taught everyone in Gypsy Hill Park how to breakdance.

Ingredients

  • 10 -12 eggs whisked well
  • 1 green onion
  • Various vegetables: for example, 2 zucchini + 3 big handfuls of spinach + 1/2 a jar of roasted red and yellow peppers…
  • Meat, if you like: 6-8 slices of COOKED bacon, or chopped ham, or crumbled chicken breast, or chopped leftover pot roast…
  • Cheese, if you like: shredded cheddar, monterey jack, parmesan, fontina, mozzarella…
  • Sea salt and black pepper to taste
  • Serve with avocado, salsa, pepperoncini, crème  fraiche, mustard, horseradish… whatever you want!
  • Eat in a tortilla, blanched collard green, sourdough bread, with a handful of crackers

Instructions

  • Preheat oven to 350 and grease two muffin pans with butter or coconut oil.
  • Whisk all your eggs in a big bowl.
  • In a food processor or VitaMix, throw in the fixins (ex. green onion, zucchini, cooked bacon, and peppers) and process until finely chopped but NOT smooth.
  • Add this mixture to your eggs.
  • Throw your spinach, if you’re using it, into the processor. Finely chop and add to your eggs.
  • Using a 1/4 measuring cup, fill the muffin pans.

Bake for 20 minutes or until the eggs are set in the middle.

Source/Adapted from: everydaypaleo.com/2010/03/24/egg-cupcakes

Terrible Tragedy of the Healthy Eater

This is a very funny description of how tough it is to nail down exactly what/why to eat!

A sample teaser quote: “grains are fine but before you eat them you must prepare them in the traditional way: by long soaking* in the light of a new moon with a mix of mineral water and the strained lacto-fermented tears of a virgin.”

http://www.nwedible.com/2012/08/tragedy-healthy-eater.html

More reason to learn about Metabolic Typing and to come in for a session to learn about how to feed your cells the exact foods they crave (kale is not for everyone…)!

It’s really very confusing!…And that’s why BuzzNutrition is happy to be here to help!

*Click here to download a PDF about how/why to soak grains! 🙂

Pumpkin seeds are delicious AND amazingly healthy!

I like to call pumpkin seeds by their spanish name of pepitas, because it’s more fun, sounds exotic and it makes me feel like tap dancing. Try it!

The best way to have pepitas is to do this (slightly time-consuming, but well worth it). Why? Because nuts and seeds contain natural compounds that stall their growth until it’s likely they’ll survive (Your pantry is not that place!) These compounds (ex. phytates) bind to minerals in the seed- and they do the same thing when incorporated into your body. You must fool them into thinking they’re safe to grow…:

  1. Soak pepitas in water overnight (on the counter top).
  2. Drain water, spread pepitas on a cookie sheet, bake at 200 degrees for a few hours (till crispy), periodically shaking the pan to unstick seeds and redistribute. Alternatively, dry till crispy in a dehydrator. 
  3. Optional addition: toss in a frying pan with tamari until seeds pop. 
  • Lots of nutrition: zinc, copper, magnesium, manganese, potassium, iron!
  • Have anti-parasitic activity.
  • Many benefits likely associated with high antioxidant levels.
  • Inhibits testosterone-induced prostate enlargement (common factor leading to benign prostatic hyperplasia)
  • Reduction of hot flashes, headaches and joint pain associated with menopause (as well as heart disease associated with fluctuations of estrogen).
  • Heart protective
  • Liver protective (ex. against Tylenol overdose)
  • Arthritis reduction
  • Insomnia & anxiety: due to their high level of tryptophan (must be munched along with a carbohydrate, such as a cracker or dried fruit).

Source: http://www.greenmedinfo.com/blog/remarkable-healing-properties-pumpkin-seed

Recipe for baked fish in a nori wrapper (aka. Pacific Parcels)!

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Wild salmon is one of the cleaner fish choices that you can make, and sea plants are packed with hard-to-find vitamins and minerals. So, why not combine the two?!

Nori is a sea plant (sounds so much better than seaweed, no?) that you may know from the wrapping around sushi rolls. Nori offers all sorts of good stuff: protein, fiber, iodine, iron, calcium, magnesium, potassium, zinc, vitamin C and beta carotene (not the same as vitamin A).

These little packets of marine mouth candy are easy to make, delicious and colorful. You can even double the recipe to have a second pacific parcel for lunch.

Nearly all fish contains mercury and PCBs :(, but wild salmon has lower levels when compared to other fish that are high in omega 3s. BuzzNutrition’s advice to you: avoid farmed salmon like the plague.

Other good fish choices are sardines, anchovies and herring (the little guys). If you use a different kind of fish, you must adjust cooking times to compensate for thickness and density.

Baked Fish in a Nori Wrapper

Ingredients

  • 6-oz chunk of wild salmon
  • Splash of tamari sauce
  • Nori sheet

Procedure

  • Preheat the oven to 350 degrees (very important to wait for oven to get up to temp before initiating the cooking procedure!)
  • Wash and pat the fish dry.
  • Place in center of nori sheet, at diagonal.
  • Splash the fish with tamari sauce.
  • Wrap the salmon like a present by folding in each corner of the nori.
  • Place the Pacific Parcel in the center of a lightly oiled baking dish, fold side down.
  • Bake for 10 minutes, flip and bake for 5-10 minutes longer, depending on how well cooked you like your fish. For thinner, flakier fish, cook for much much less time.

Other seasoning ideas: thinly sliced lemon, sea salt or miso, fresh herbs (rosemary, tarragon, or thyme work nicely), minced fresh garlic 

Adapted from: Lair, C. Feeding the Whole Family.  2nd ed. Seattle, WA: Moon Smile Press; 1998.

Vitamin D & Diabetes

No big surprise here, as vitamin D is crucial to nearly everything that is happening in your body right now…

But, it seems that vitamin D deficiency can super-charge insulin resistance (a condition where the body starts to become desensitized to the hormone that shuttles sugar into body cells, and considered pre-diabetes). A recent study showed that when obesity is joined by vitamin D deficiency, insulin resistance is nearly twice as common than with regular vitamin D levels.

It’s important to get the blood test to avoid overdosing on vitamin D… too little is asking for trouble and too much can be a burden on the body and cause other vitamins (like A, K and E) to get out of whack.

If you have diabetes, or if it runs in your family, or if you are a human being, I recommend that you check your vitamin D levels!

Ask your doctor to order that blood work for you, and/or come into BuzzNutrition for a consultation- I can order a vitamin D test as well as recommend the safest, most effective food and supplements to correct a deficiency! Plus, as your neighborhood nutritionist, I have my finger on the pulse of latest research and can tell you that the recommendations for supplementation that are out there right now are far too low to make an impact on deficiency.

Source: Diabetes Care, 2012; doi:10.23371dc12-0235