Wellness MD mom

Let Unprocessed Natural food be your Medicine

Dr Kathy

Count Down to Better Sleep – Lights Out

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It’s one thing to know we need more zzzs but sometimes it’s a little hard to actually catch them. More than half of adults have some difficulty with sleep and a how to guide would be super helpful. One of the best ways to improve sleep is to follow  your body’s biologic clock.  It’s actually a thing and its called the suprachiasmatic nucleus (SCN). This clock is situated in your brain,  behind your eyes. It’s this supper tiny command center that controls the body’s circadian rhythm – the rhythmic body changes that occur throughout the day.  The SCN takes cues from the light that comes through your eyes. It’s the presence or absence of light that determines what signals it will send to the rest of the body. When there is a lot of bright light coming through your eyes, signals are sent through the brain and body that it’s time to stay awake. When the spectrum of light changes or becomes dim then different cues are transmitted to prepare the body to go down.

In our natural circadian rhythm the sleepy hormone (melatonin) begins to rise at 9pm. It’s around this time that the tiny command center is preparing to send out orders to put the body in repair and restoration mode. It is expecting near zero light input through the eyes around this time. If we are going to work with the body’s rhythm to catch some good zzzs then we need to start preparing for shut eye when the sleepy hormone starts to rise. About an hour before 9pm is a great time to start dimming the lights throughout your home.

The SCN also responds to light spectrums and exposure to blue light signals that it is wake up time. Red spectrum light is different though. This spectrum does not prevent the SCN from sending out sleep signals. Translation please? Blue spectrum lights are emitted from our devices, cell phones, lap tops, TVs. This light exposure before bed affects how long it takes to actually fall asleep. We should stop starring at these screens at least an hour before bed. If we need to use them during our sleep time prep then be sure to change the light spectrum of your device. You can do this in settings by selecting night mode.

Your body thrives on regularity so try to stick to the same bed time every night. I know this is easier said than done but with a lot of practice this can become a reality. Some good sleep could be just what the doctor ordered.

Here’s to catching all your zzzzzs.

Dr. Kathy

 

A-B-C salad

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This simple salad  is naturally low in sodium and high in potassium which is the exact balance of minerals needed in any diet to help lower blood pressure. The perfect sodium-potassium ratio is found in fruits and vegetables. This is why these foods must build the foundation of an effective blood pressure lowering diet.

Ingredients

1 cup almonds, blanched, shredded

2 cups beets, raw, peeled and grated

3 cups carrots shredded

Directions

Mix all together. Toss with your favorite salad dressing.

To your best health,

Dr Kathy

Recipe adapted from the book Ten Talents by Rosalie Hurd, BS.

Oatmeal – Raisin Cookies

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Tis the season for cookies and here’s one of our favorites.

Ingredients:

1 tbsp olive oil

1/3 cup applesauce

1/2 cup honey

1 1/2 tsp Ener-G egg replacer powder (dissolved in 2 tbsp. water)

1/2 cup non-dairy milk

1 cup spelt or unbeached white flour

1/4 tsp salt

1 tsp baking powder

1 tsp cinnamon

1/2 tsp nutmeg or cardamon

1 1/2 cups quick oats

1 cup raisins

1/4 cup coconut, unsweetened shredded

 

Directions:

Mix together wet ingredients.

Add dry ingredients to wet mixture, then mix all together well.

Drop by tablespoons onto a lightly oil-sprayed cookie sheet

Bake at 375 degrees F for 10 minutes or until golden brown.

Makes 15 cookies

Enjoy!

( Recipe adapted from The Optimal Diet by Darlene Blaney, MSc, NCP and Hans Diehl, DrHSc, MPH, FACN)

Cranberry Sauce

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This homemade cranberry sauce is absolutely refreshing.  It’s wonderful to be able to control the type and amount of sweetener added. I try to use liquid sweeteners instead of crystalized sugars as the nutritive properties tend to be higher. In this sauce you can us honey, agave or even maple syrup as your sweetener.

Ingredients

  • 1 Cup Cranberries (Frozen or fresh)
  • 1 Cup Apple (Shredded)
  • 1 Cup Apple juice
  • 1 tsp  Cornstarch
  • 3tbsp Apple juice
  • 1/2 cup Agave (if desired)

 

Directions

  1. Combine cranberries, shredded apple, and 1 cup of apple  juice in a medium sized pot. Cook over a medium temperature while stirring occasionally until mixture comes to a boil and berries have softened.
  2. Dissolve cornstarch in 3 tablespoons apple juice. Add to the hot cranberry.
  3. Next add the liquid sweetener
  4. Stir  constantly and cook over a medium heat until mixture returns to a boil. Simmer for about 1 minute or until  cranberry sauce has thickened  and turned to a clear red color.
  5. Place cranberry sauce in a bowl and chill.
  6. Enjoy

Dr Kathy

Adapted from The Optimal Diet by Dr. Hans Diehl ( Pro Tip – Every plant based foodie should have a copy of this book)

 

CORN CHOWDER

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This is a wonderfully satisfying soup. Chowder soups usually have a milk base.  When you’re plant based you can easily make any recipe by using a plant milk instead of using milk from cows.

Ingredients:

1 cup onion, chopped

2 Tbs water ( for sautéing)

2 stalks celery, chopped

2 carrots, chopped

1 cup parsley, chopped

2 cups sweet corn

2 cups water

2 cups plant based milk ( I use my home made cashew milk)

1 potato chopped

3 clove garlic, crushed

1/4 teaspoon nutmeg

salt and pepper to taste

 

Directions:

Sauté onion and garlic in 2 tablespoons water, over medium – high heat until soft. (Note: Sautéing in water is more healthful than oil and tastes the same.) Add 2 cups water, chopped celery and carrots. Cook 10 minutes. Add sweet corn, plant milk, chopped potato, parsley and spices. Continue cooking for another 10 minutes. Sever hot.

Enjoy this whole food, hearty soup.

Dr. Kathy

 

Is It Worth Your Time to Catch More Zzzzs?

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I used to think sleep was a waste of time and secretly wished I could function on less. There is always so much to do and so little time (can I get a witness?) Now that I have a better understanding of what happens when my body shuts down for the night I have more respect for this sacred time. Let me share just 3 major things that happen when you and the kids go down for shut eye and maybe you’ll see your siesta a little differently too.

Our nervous system can’t wait for us to turn the lights out. This is the major time for our nerves to repair and restore. Things learned throughout the day become more solidified in our memories and our center for emotion gets to decompress. This is why our children, who are busy learning and dealing with emotions all day, do better when they maximize on their sleep.

During deep sleep there is release of growth hormone in children and young adults. I know this is true because my kids always look taller when they wake up in the morning. It seems like they are sprouting more inches every night. 

The right amount of sleep helps with weight control.  The increase growth hormone helps convert fat to fuel and for us middle agers battling the bulge, we get a spike of leptin at night which helps suppress our appetite (Are you doing the happy dance yet?… I am.)

With all this great stuff going on when we sleep you think it would be top priority everywhere. That memo is getting out though because all across the world we have a serious issue with burning the candle at both ends and trying to get everything done, besides sleep.

Sleep deprivation is now a global epidemic. With technology taking off we have access to bright lights and the internet almost every where we go. It’s not always that obvious to us that sleep deprivation kills. Sadly, it is linked to over 1,500 vehicular deaths every year.  The next time you’re sleepy behind the wheel please pull over the first chance you get and rest. A sleepy driver is just as dangerous as a drunk driver. Sleep-deprived people who are tested by using a driving simulator perform as badly as, or worse than those who are intoxicated (now that you put it that way…).

Now that I got you thinking, you’re beginning to ask “So how much sleep do we need anyway.” Try to remember these numbers – 12,10 and 8. Elementary school children need 12 hours of sleep a day, Teenagers need 10 hours a day. No, there was no typo there- Teenagers need 10 hours a day. Lastly, Adults need 8 hours. These are all averages. Folks in your family may need a little more or a little less but try to aim for that general ball park.

It may seem strange and even inconvenient trying to schedule more sleep into your life but its worth it if your goal is a healthier family and a healthier you.

Here’s to your best life yet.

Dr Kathy

 

Vegan Pumpkin Pie

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Vegan Pumpkin Pie

Here is a wonderfully simple pumpkin pie recipe for the holidays. This one is easy, delish and its dairy free!!

Ingredients

  • 15 ounce can pumpkin (1 3/4 cup cooked pumpkin)
  • 13.5 ounce coconut milk (1 can)
  • 1/2 cup honey
  • 1/2 cup pitted dates
  • 1/4 cup cornstarch (non gmo)
  • 1 tsp salt
  • 1/4 tsp nutmeg
  • 1/2 tsp cinnamon

Directions

  • Set oven to 350°
  • Blend all indigents together in the blender
  • Pour into an unbaked pie shell and bake at 350 degrees F for 1 hour
  • Cool and enjoy

Dr. Kathy

Berry Green smoothie

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This is my my standard green smoothie. Green smoothies are a great way to flood your body with healing foods. This one is heavy on the greens for more fighting power. When I’m making it for the kids I swap one cup of greens for an extra cup of berries. They can’t resist that.

Ingredients

4 cups kale

2 cups frozen blueberries

1 apple

1 pear

1 Tbs flaxseed

4 pitted dates (if desired for sweetener, goes well with the kids)

4 cups almond milk

Blend all in high speed blender for 2 minutes.

 

Always tear the leaf off the kale stalk because the stalk will give a bitter taste.  You can change up the green leafy veggie and fruits. For example, I might swap out the kale for spinach or change the blueberries to strawberries. The liquid is also flexible. You can use soymilk, coconut water or just plain water. Adjust the consistency by adding more or less liquid. Give it a try.

To your healthier family,

Dr Kathy

 

 

Caffe Mocha – dairy free/ caffeine free

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On these cold winter days, a cup of caffe mocha really hits the spot!  It’s a real treat to get cozy and sip this warm delight. Our vegan version is amazing with no cows or coffee beans involved.

Ingredients:

4 cups unsweetened almond milk (or any nut milk)

1 Tbs carob powder (replaces chocolate in any recipe)

1 Tbs Kaffree Roma (this roasted grain beverage replaces coffee in any recipe)

4 Tbs maple syrup

1 tsp vanilla

 

Directions:

Mix all ingredients in a saucepan and heat on stove.

The kids’ eyes pop with glee whenever I add vegan marshmallows on top 🙂

With a few months left of winter this can be your warm cup of sweet goodness that’s good for you.

 

Here’s to you and your health,

Dr. Kathy

Cucumber Cashew Dressing – oil free/ vinegar free

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A great dressing to pour over your rainbow can make a huge difference in the whole “eat your veggies experience”.

This dressing is one of my favorites.

You can make it ahead of time and use it every day. It stores great in the refrigerator for a whole week.

Ingredients:

1 cup raw cashews

1 large cucumber, peeled

1/2 cup lemon juice (or one medium size lemon peeled)

1/2 cup honey

1 Tablespoon onion powder

1/2 teaspoons salt (optional)

1 cup water

Blend all ingredients until smooth. Refrigerate to store.

Adapted from the Real Food Recipes by Jurea Dawson