Strawberry Banana Green Smoothie

A classic with a nutrient dense twist

• 1 Cup Milk Alternative, Coconut Water or Filtered Water
• 1/2 Cup Organic Locally Grown Strawberries (frozen)
• 1 Banana (frozen)
• 1 Tsp Chia Seeds
• 2 Scoops Collagen Protein Powder (Optional)
• 1 Cup Spinach, Kale or Beet Greens
• 1 Scoop Greens Supplement
• 1 Tsp Spirulina

1. Add everything into the blender and once it’s all blended together – enjoy!

 

What Is Spirulina?

Spirulina is a bacterium – an algae – that is very high in protein, but also B12, Vitamin A, iron and other vitamins and minerals. Here are a few health benefits that Spirulina offers:

1. Reducing Inflammation in the Gut: Spirulina increases healthy lactobacillus bacteria in the intestines, which helps to reduce inflammation (1). Lactobacillus bacteria can also be found in yogurts and other fermented foods. Lactobacillus can help promote the production of Vitamin B-6, which is necessary for energy production; however, studies are unclear whether taking spirulina actually helps reduce fatigue. Knowing the cause of where the fatigue is coming from, may help guide you if fatigue is one of your primary concerns.
2. Reduces Allergies!: Spirulina is a natural supplement that can help lower the release of histamine from mast cells (2). Histamine release causes the common allergic reaction of itchy eyes, runny nose etc., but it can also be behind certain asthma attacks.
3. Anti-Inflammatory! Spiurlina helps to reduce cytokines, which are inflammatory chemicals. Studies show a significantly reduced IL-4 (interleukin-4), which not only suggests a protective effect against allergic reactions, but may also play a role in lowering depression and anxiety.

Did you enjoy this recipe?

Leave us a comment – or join in on the 30 Day Smoothie Challenge!

Need some Recipe ideas?

Try this Berry Cinnamon Green Smoothie

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Resources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136577/
2. https://www.ncbi.nlm.nih.gov/pubmed/9605430

The post Strawberry Banana Green Smoothie first appeared on Dr. Kirstin Lauritzen.

Quick and Easy Kale Chips

Super quick, easy and crispy Kale Chips. Try them multiple ways and season according to what flavors you and your family prefers!

• 2 Heads Kale – I prefer the curly green or purple kale
• 1 tbsp Avocado Oil
• 1 tsp Garlic Salt
• Optional other seasonings: curry powder, chili powder, nutritional yeast, cumin, cayenne pepper, smoked paprika

1. Preheat oven to 400 degrees F

2. Rinse and dry the Kale. Remove the stems and then tear or cut into bite sized – chip like – pieces

3. It’s best if you put the kale into a mixing bowl, cover with the olive oil and garlic salt. That way you can make sure all the kale is covered and you won’t waste as much like you would if you did it on the baking sheet.

4. Pour the Kale out or spread the Kale pieces out onto 2 or 3 baking sheets. Make sure the Kale isn’t crowded!

5. Bake for about 5-10 minutes. I would watch them closely because they can go from perfect to burnt really fast. I’ve had some batches take shorter and longer than expected. So, set multiple alarms and check them to make sure you pull them out before they turn brown!

 

Why not just buy corn chips?

There is a “movement” in the health world right now that is saying food is food is food. There are no “bad” foods or “good” foods. It’s all food. They continue to say that we should be making choices based on the nutrient density of foods, not on whether or not they are good or bad for us.

But… I completely disagree.

Processed foods and drinks are not food. Their nutrients are taken out, then filled back with fortified nutrients, they are filled with chemicals, preservatives and dyes, and to make them taste good, they are packed with salt and sugar. I have a really hard time hearing nutritionists call that food.

Why choose Kale?

Kale is a superfood, among others, that promotes health and wellness (1). It is part of the Brassica family and is packed with nutrients. Brassica’s are cabbage type veggies.

It may help with diabetic patients

Due to Kale’s high antioxidant capacity and dietary fiber content, Kale appears to prevent postprandial (after eating a meal) rise in glucose in the blood. (2) It has been known for some time that diets high in fiber have an impact on GI tract health, heart health and blood sugar (3).

Kale has anti-aging, heart protective and cancer fighting properties

In addition Kale is high in nutrients that have powerful free radical scavenging capabilities (4). Research is linking free radical production and lipid peroxidation (fat oxidation) as likely causes or contributors to some chronic diseases like: heart disease, neurodegenerative disorders, cancer, diabetes, and joint diseases. As a result, polyphenols have become a popular focus of research because of their heart protective, cancer fighting and anti-aging health effects/benefits. Polyphenols are broken down into further categories:

• flavonoids
• phenolic acids
• stilbenes
• lignans

The issue with cooking

As with most vegetables containing vitamins and minerals, some vitamins/minerals are quickly denatured by heat/cooking and you end up losing out on some of the nutrients they contain (3). In one study, Kale lost about 89% of its’ vitamin C content. However, Kale is still high in:

Beta Carotene – converts to Vitamin A, which means it is an antioxidant and helps to fight free radicals. It also helps support eye and skin health.

Vitamin C – is essential for detoxification, for energy production (mitochondrial health) and for fighting free radicals (i.e. anti-aging, cancer protective, heart health protective). You need Vitamin C for healthy cells.

Polyphenols – chlorogenic acid -> another antioxidant that is also found in coffee that helps promote a healthy heart and healthy body.

Zinc – necessary for human health. It plays a role in detoxification, skin and nail strength/health, cellular health and it also helps the immune system.

Eat Whole Food

It’s a theme here at Gym Call Chiropractic and Functional Medicine that food is medicine – so the majority of what you eat should be real whole food that is sourced for healthy sources. Organic vegetables and fruits when you can, and safe, healthy raised meats are imperative for protecting your health and healing from chronic disease.

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The post Quick and Easy Kale Chips first appeared on Dr. Kirstin Lauritzen.

Blueberry Chia Seed Pudding

 

• 1/4 Cup Chia Seeds
• 2 Cups Alternative Milk of Choice (almond, coconut, cashew, rice)
• 1/2 Tsp Vanilla Extract
• 1 Tbsp Maple Syrup or Honey
• Blueberries

1. Combine the chia seeds, alternative milk, vanilla and sweetener into a bowl and whisk together.

2. Separate into two mason jars or glass tupperware containers.

3. Let sit for 5 minutes, then shake again to separate the chia seeds.

4. Allow the mixture to sit for 1-2 hours or overnight. When ready to eat, top with blueberries and/or homemade granola!

5. *If you wanted to skip the maple syrup/honey, you could top this with jam or chia seed jam to give it a boost of sweetness that way instead.

 

What Are Chia Seeds?

I always find chia seeds to be such an unusual food. They are small and kind of slimy when they get wet, which can really throw people off. However, because of this they make a great healthy alternative binding and thickening agent to smoothies, puddings and jams. Similar to this breakfast recipe, I’m always looking for ways to incorporate more healthy foods into the start of my day. Chia seeds are also high in fiber, which is very healthy for a properly functioning gut.

In addition, they are tiny little seeds that pack a major punch of nutrition. Chia seeds are a food that is packed with Omega-3s. Other foods that are high in Omega-3s are fresh caught, not farmed fish (and fish oil), walnuts, sardines, egg yolks and flax seeds. This makes chia seeds, walnuts and flax seeds an optimal choice for vegetarians and vegans.

Omega 3:Omega 6 Ratio

There are three types of Omega 3’s. Alpha-Linolenic Acid (ALA), Docosohexanoic Acid (DHA) and Eicosapentanoic Acid (EPA). You’ll find a good balance of DHA and EPA from fish oil supplements, fish and sardines. ALA is more prevalent in grass fed (and finished) beef and wild game.

We need Omega 3’s to help:

Fight Infection

Reduce Chronic Inflammation

Lower Cholesterol and Reduce the Risk of Heart Disease

For Gut Health and To Heal Diseases of the Gut

Arthritis, Joint and Muscle Pain

For Brain Health

Ideally we would have a ratio high in Omega-3s and low in Omega-6s in our diet. Unfortunately, most Americans have a ratio of at least 1:40 if not higher.

The typical western diet that is high in processed foods, farmed fish, poorly raised beef, sugar and other white foods are high in Omega-6s. This is highly inflammatory. In fact, when cows and other animals are fed grains, corn and inflammatory foods to their systems, their Omega-6 content raises. Which means, it’s inflammatory to you as well.

But there is hope. Sourcing your fish, grass fed and grass finished beef (look for a farm near you), wild game like elk (could hunting be for you?), bison and venison are actually high in Omega-3 content (from ALA), because they eat the food they are supposed to!

You can easily add more Omega-3s into your diet utilizing both well sourced proteins, plants and seeds! I can’t wait to see you try this recipe! #gymcallnutrition

The post Food Highlight: Chia Seeds first appeared on Dr. Kirstin Lauritzen.

What are Microgreens?

Microgreens are tiny plants that are picked before they grow into their larger vegetable counterparts. Because of this, you can easily grow them in your kitchen, no matter if you have an outside garden or not. You wouldn’t believe it, but for as small as they are, they pack an insane amount of vitamins, minerals and antioxidants. When it comes to food and nutrition, this is exactly what you’re looking for.

The largest benefit of Microgreens is that they are more nutrient dense than their full grown vegetable counterparts. You can find microgreens in any of these vegetable versions:

Broccoli

Chives

Radish

Beets

Kale

Chia

Watercress

Mustard Greens

Benefits of Microgreens

There are so many health benefits of vegetables in general. These microgreens have similar compounds as well.

In this article on broccoli microgreens, regardless of where they are grown, microgreens contained higher amounts of magnesium, copper, zinc and manganese than their full grown vegetable counterpart. These minerals are all healthy for skin health, nail health, cellular health and much more.

However, for microgreens that were compost-grown, microgreens were higher in Potassium, Phosphorus, Magnesium, Manganese, Zinc, Iron, Calcium, Sodium and Copper than their full grown vegetable counterpart.

They are high in Polyphenols: these are excellent antioxidant compounds that the body needs in order to remove toxins from the body. When the body is exposed to a toxin, it gets filtered to the liver where the liver brings it through Phase 1 of the detoxification process. In this process it creates a free radical. If there is not have enough antioxidants from the diet to bind the free radical and help it to be eliminated from the body, free radicals will start to build up. This ultimately can cause damage to the cells of the surrounding organs and is one of the causes of inflammation, cardiovascular disease and cancer.

Minerals: as mentioned above, there are many mineral components of microgreens. Many of these minerals, including magnesium, are utilized and often depleted by the body in times of stress, and also in athletes that have strenuous training schedules.

Precautions:

Microgreens come from many different types of vegetables and herbs. They can be safely consumed with no risks or side effects in most people. However, because they come from many different sources, allergies and allergic reactions could happen after consuming them. If you experience this, stop taking them immediately and talk to your doctor.

In addition, those taking warfarin or are concerned about blood-thinning may want to consult with their physician prior to consuming microgreens. They may be high in vitamin K, which is essential for blood clotting. It is highly recommended that before making any changes to your nutrition, diet or lifestyle, you speak with your physician.

Wrap Up:

1. It’s easy to grow microgreens in the kitchen.
2. Add microgreens to your next salad and try this salad dressing recipe for a great side dish!
3. Microgreens add another punch of nutrients to any post workout meal to help boost recovery.

Give Them A Try!

Have you tried microgreens? Are you growing them? Would you like to grow them? Let us know in the comments below or share with us on our social media!

The post Food Highlight: Microgreens first appeared on Dr. Kirstin Lauritzen.

Roasted Japanese Sweet Potatoes

Roasted, crispy sweet potatoes can go with almost any flavor. Prepare as a side or as part of a dish.

• 2 Japanese Sweet Potatoes, peeled and diced
• 1 tbsp Avocado Oil (or olive oil)
• 1 tsp Salt
• 1 tsp Pepper
• t tbsp Chopped Parsley (optional)

1. Start by heating the oven to 425 degrees.

   
   

2. Peel the sweet potato and dice into small 1/4 inch pieces.

3. Place the sweet potatoes evenly on a baking sheet. Don’t crowd them. 

4. Cover with olive oil, salt and pepper.

5. Turn occasionally to make sure they don’t stick to the pan. Roast in the oven for 15-20 minutes until lightly browned on one side, and soft in the middle.

6. Top with chopped parsley. Enjoy!

 

The Health Benefits of Japanese Sweet Potatoes

There are many types of sweet potatoes. I happened across these at a local produce stand. I had no idea they would be as good as they turned out.

Most Japanese Sweet Potatoes have a yellowish color to their flesh. Because of this, Japanese Sweet Potatoes are known to be high in vitamins, minerals and phytonutrients.

They are a good source of Potassium, Vitamin A (which is what makes them yellow on the inside), some B Vitamins and Vitamin C. They may also be a good source of Iron and Calcium.

Resistant Starch

Most starchy carbohydrates will spike glucose levels in your blood, which requires your body to release insulin in order to process. This makes these types of foods unhealthy for some and a food to avoid for others wanting to lose weight.

However, it was found that Japanese Sweet Potatoes are high in resistant starch, which means that they are harder to process and digest. As they go through the digestive system they require so much energy and effort to digest that the glucose is released slowly, which won’t launch a major insulin response and a blood sugar spike.

In fact, these foods may actually help reduce the risk of obesity, cardiovascular disease, high cholesterol, and diabetes.

Did you like this article?

Have you tried japanese sweet potatoes? Let us know! Comment below or share this post on instagram #gymcallnutrition

Research Links:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951594/

The post Food Highlight: Japanese Sweet Potatoes first appeared on Dr. Kirstin Lauritzen.