Which Superfoods are Worth Your While?

 Nobody likes to myth bust more than I do. And so, when I recently spoke to Domino magazine about superfoods (and affordable substitutes) I was ready to offer full-on snark. However, as I reviewed each item on the list, I was reminded that many of these foods are heralded as super for a reason. Additionally, I believe foods can send subliminal messages. Perhaps, when we’re eating goji berries we feel we’re on our nutrition game. So, let’s have a look at these alleged superfoods…

 Hemp seeds hemp seeds have a combo of good, essential fats (essential means body cannot produce). One type of fat in hemp seeds are omega 3’s.  You’re probably acquainted with those good fats found in salmon and other fatty fish. But hemp also has GLA’s. GLA’s are great for healthy skin and hormone health; they are good omega 6’s. These GLA’s aren’t founding traditional foods. So, while you can get omega 3’s in fatty fish, walnuts and chia seeds,  GLA’s are usually supplemented in evening primrose or borage oil.

Worth it? Yes, particularly for women for PMS, hair or nail health.

Goji berries – even though superfoods seem trendy to us, most of them have a long history of use. Gojis have been used for thousands of years. Goji berries have beneficial effects on your blood sugar. They’re also important for eye health, as the antioxidants in goji’s can prevent macular degeneration. And any couple concerned with fertility should go goji, they benefit both sperm health and ovulation.

Worth it? Yes, for fertility, eye health and weight control.

Moringa- moringa is definitely having a moment. My issues with moringa are that a) the actual research is scant and b) that it tastes horrible. I did purchase some moringa powder to play with, will circle back. It’s rich in C, B6 and iron and has some diuretic effects.

Worth it?  I’m curious but unconvinced.

Bee pollen- I feel bee pollen should get more attention. Perhaps the reason it doesn’t is that it’s expensive to produce and not an inexpensive item to purchase. Bee pollen has natural, anti-bacterial properties. It also good for allergy sufferers. If you’re scanning this list for the superfood to help your metabolism, I’d pick pollen.

Worth it? Yup for immunity, allergies and weight loss.

*also some evidence it’s helpful for those TTC.

 Chia seeds- chia seeds have almost become commonplace, in healthy circles, with good reason. Chia seeds are LOADED with fiber and contain omega 3’s. They are natural hunger busters because of their ability to swell in liquid. I use our Cocochia (chia, coconut and probiotics) almost daily. 

Worth it? Yes, chia helps appetite, constipation and is a non-fish source of omega 3

As you can see, different superfoods make sense depending on your goals and needs. And although basics aren’t as sexy, if you aren’t regularly eating greens, drinking water and sleeping, 7 hours or more per night, start there first, before getting super.

Which superfoods to you use? Any I didn’t mention that you’re curious about?

Bone Broth: Yay or Step Away?

Yesterday I spoke to CBS about bone broth (segment airs Christmas week); Carolyn is going to “break” things down for us today.

Bone broth is the new “hot” beverage (literally) of the season. Truth be told it’s not really new but newly popular thank in part to paleo peeps and GAPS diet. It’s gaining a cult following similar to kombucha. But let’s get to the “bare bones” if you will… bone broth, yay or stay away?

What is bone broth?

As the name implies bone broth is made from chicken, beef or fish bones slowly cooked for 12 or more hours. While the thought of slurping on bone leftovers might make you lose your appetite, it’s not that different from regular old chicken stock. The main difference is that store-bought stock is cooked at high temperature for a short amount of time. Stock is about flavor and not about extracting goodness from the bones.

So, why bones?

Bones are nutritional powerhouses. During cooking, collagen from the bone breaks down into gelatin and this is where the goodness comes from. It’s a super rich source of minerals including calcium and amino acids. Also present are glucosamine and chondroitin names you may recognize from commonly used joint supplements. Whether you are arthritic or just achy from exercise, bone broth can help. Gelatin also benefits our skin, digestive tract and immune system.

How do you make bone broth?

You can heat broth and put in thermos, nuking not suggested

Confession, we don’t (or haven’t yet). You can use leftover bones from roasting a chicken etc. but we’d suggesting asking your butcher for marrow or soup bones (we hear chicken feet are great), you need a couple pounds of bones.  You place bones in a pot or slow cooker, cover with water, add apple cider vinegar which helps extract nutrients from bone and onions, garlic and any flavorings. Be careful to simmer and not boil the broth and then wait and wait. This is at least a 12-hour process (and we thought highlights were time consuming). When you’re done cooking you’ll strain and chill the broth (you can freeze some in jars). They key to this is that the result should resemble brown J-e-l-l-o (vom). Bone broth is not a looker.

Or, you can buy bone broth

Perfect on a cold day

If you’re like us, you can buy bone broth at Brodo (Lauren suggests chili oil and fresh turmeric “toppings”) on the LES or Bone Deep and Harmony. Rumor has it Hudson & Charles in the west village is brothing too as are our friends at Food Matters. There are also online retailers. Sally Fallon has a new broth cookbook that was sold out on Amazon the last I checked (but available at B &N). Pacific foods have also joined the bone broth brigade but we’re not sure how we feel about this yet.

Children of nutritionists must try bone broth (he loved it, stole his mother's)

Any downside or concerns?

The haters will say there’s not a lot of research on bone broth, which is a legit point, but there’s a long history of use that means a lot to us.

You also want to watch the pot or vessel you cook in. Ceramic has some lead concerns so stainless steel is the way to go.  And finally you must use quality bones from organic chickens or grass fed beef. Animals store pesticides and hormones in their fat and you don’t want to drink that.

So, Yay or Step Away?

Lauren was asked if bone broth is a miracle and if bone broth will replace coffee? We don’t believe in food miracles nor do we have plans to “replace coffee”. However, bone broth made from grass-fed beef bones is full of omega-3’s and conjugated linoleic acid (CLA), which reduces inflammation and may decrease body fat. So, sip your way slim?

We say “yay” bone broth is a delicious and warming ritual for winter. With any healthy food, to feel the max benefits, it needs to be a regular part of your diet. Try a cup of broth a day or use it when making other soups or stews. If it’ll prevent us from getting sick, make us less achy with better skin and digestion? We’re in.

Have you tried bone broth? Do you make it? Are we silly for being squeamish about making it? Or are you phobic too? 

Top 5 Healthy Shots with the Daily Shot and a bonus

I had no success with a screen shot, clearly oh well.

“I look good, I look good, I look exactly the way you wish you could.” Do you think I’ve lost my mind with this sudden burst of confidence? Sorry, I just can’t get the music from The Daily Shot out of my head and if you watch their segments you will know exactly what I mean.  Clients and friends have been asking, “are you having fun with the book stuff? While I will go to all ends of the earth for LBT (I mean I went to Jericho, Long Island in the rain this past weekend) but fun? It’s work except for this segment on healthyshots.

I really think shots are the new vitamins. Rather than mindlessly downing a handful of pills, I favor more of an a la carte, issue specific, approach.Ali Wentworth was so funny during the segment but before we started she was welcoming and sweet. When we arrived she was curled up in the green room reading the book. Her greeting was perfect “I have a ton of questions for you but I really want to ask only the ones that pertain to me”. Don’t we all?

I couldn’t name names for the 5 shots during the segment but here’s more information:

Sea Buckthorn- we used Sibu, sea buckthorn puree. I’vediscussed sea buckthorn before but I am thrilled with this unsweetened versionSibu now has (11 calories an oz., 1 g sugar).

Astragalus- I like a brand called Fushi. A little worried I handed my bottle over to my publicist when her daughter was sick, a winter necessity.

Aloe- if you’ve tried aloe and have been repulsed by the taste, try George’s brand. Part of me worries that without the taste it’s not working but this does.

Turmeric- we used a shot from one of my favorite, juice shops Organic Avenue. I’m also fond of the Turmeric Elixirs.

E3Live- we go way back with E3, an energy boosting necessity you’ll find it in the frozen section of health food stores.

At the end of this segment Ali asks about something for nausea. She was kidding but Snack Queen and I had these with our lunch yesterday. Ginger + probiotic.

Are you more vitamin or shot oriented? If you’re vitamin averse would you be more inclined to do a shot? Are we immature (or Tulanians) or is there not something fun about pulling out the shot glasses during the day?

Screw the Flu (Before it Screws You)

I was cocky. Last weekend, my friend emailed to inform me she was a member of a flu family. Her son, came home from school Friday with the pukes, the shakes…the whole compendium of flu nastiness. She was emailing me because her son and my little guy “are attached”. I appreciated the heads up, asked my son how he was feeling but totally tempted flu fate thinking “we’ve never had the flu, never do flu shots, we’re hardly ever sick.” So you know what happened next.  I spent the night Sunday with a boy with such a high fever my washcloth-compresses were coming of his body burning hot. As Stephen King said, “there is no bitch on earth like a mother frightened for her kids.”

As determined as I was not to let the mean nasty virus near the rest of my family, I didn’t want to “fight” the flu as many articles suggest. As a germ-coward I am not interested in a “bug” brawl. Instead, I was seeking flu elusion. Below you'll find my strategy.

Astragalus- start day with a dropper of astragalus tincture in shot glass of water. Perhaps shot glasses are inappropriate for 8 and 10 year olds. I envision their first bar experience where they see shots poured and think “I wonder if that’s astragalus or E3Live? " Ah nutri-damage. Astragalus boosts your immune system to fight the flu.

Matcha is to green tea what spinning is to the stationary bike. Matcha is a powdered green tea, with a delicious sweet taste and nutrient profile. It’s contains both Vitamin C and zinc and a host of immune boosting phytochemicals. You can add it to smoothies or make it traditionally whisked into hot water. This is a great tutorial video to get you started. I love David’s tea but use an organic matcha called Do Matcha.

Vitamin D- Vitamin D3 decreases incidence of the flu in both adults and children. Carlson and Blue Bonnet are great brands; their liquid Vitamin D is very easy to take and tolerate.

looks like a smaller ginger with this beautiful orange color when sliced

Turmeric- if you haven’t used fresh turmeric, now may be the time. It has potent antibacterial and antiviral properties. Try blending it with fruit, protein powder such as Sun Warrior, almond milk and honey or stevia for a delicious breakfast. It’s also delicious with vegetables: this week I heated some Jungle Products coconut oil  (also an immune booster) added garlic (garlic can destroy the flu virus toss in your juicer or add to salad dressings), ginger an turmeric (grated with microplane) and allowed this to heat for a couple of minutes. I then tossed in some sliced bok choy, a dash of fish sauce and a sprinkle coconut flower sugar.

Other flu eluders include cinnamon, miso, papaya, leafy greens and mushrooms. And though I’m not a Purell fan, we’re loyal Clean Well customers. I don't want to say anything but there's only been one flu victim in our family so far...

How are you faring this flu season? What are your go-to flu eluders? Have you had a flu shot? 

Solutions to Holiday Problems Including Puffy Eyes

We’re closed next week and you know what happens right before you go away? Well if you’re like us, you start to lose it. As we outlined our December newsletter, holiday music coming our of our ears (nothing against holiday music), we joked about the 12 days of Christmas which morphed into the 12 days of Craziness and here you have it. For time’s sake I’ll work backwards. I suggest singing out loud it’s sort of stress relieving you know the tune…

On the twelfth day of Craziness, Foodtrainers gave to me

A gift certificate for January Foodtraining

“Peace of Mind” for patience waning

Oloves for the plane delay

Safslim so weight wont stay

Gluten free cookies for Santa ho, ho, ho

Pure Aloe Force to help me “go”

Hangover Tonic for after “highs”

Green tea ice cubes for puffy eyes.

Raw Reserve for portable green juice

Newtree for my sweet tooth

Astragalus for Immunity

AND A NUTCASE FOR MY NUTTY FAMILY.

The green tea ice cube tip came from our friend Valerie, founder of Odacite’ skincare. Odacite uses only the best ingredients (all organic no paraben nastiness lurking) I’ve mentioned them before in a skincare post. Recently, they sent out a fantastic email that Valerie gave me permission to repost (condensed a bit).  I love the combination of topical and nutritional solutions for our eyes which Valerie explains is the first place to show signs of aging (no kidding) so it’s important to start caring for eyes early. Find your eye issue and corresponding solution. Personally, I’m a puffiness/sagging hybrid.

Fine Lines, Crows Feet, Sagging

The Cause: UV rays, wind, cold, heat cause inflammation and diminish skin's elasticity. Repeated expressions (smiling, squinting) form creases.

Odacité Solution: Evening primrose, jojoba, and olive oils to hydrate and maintain flexibility. Pomegranate to support the skin’s underlying structure. Blue Green Algae contains powerful antioxidants hat will stimulate the renewal of the firming tissues.

Nutrition Help: Include a variety of brightly colored fresh fruits and veggies in your diet for a blast of antioxidants

Dryness

The Cause: The skin around your eyes is very thin and does not produce any oil making it extra prone to dryness and flakiness.

Odacité Solutions:  Hyaluronic acid attracts and binds water within the cells of the skin to bring instant hydration. Because hyaluronic acid is a naturally occurring substance found in skin, collagen and other areas of the body it is deeply absorbed with no risk of irritation or allergy.

Nutrition Help: Include nuts and seeds in your diet. One of my favorites is chia, with the highest nu source of omega 3s fatty acids of any seed. Chia seeds are also hydrophilic meaning they attract water.

Dark Circles

The Cause: Genetics, lifestyle, lack of sleep. Also the under-eye and eyelid skin gets thinner and more transparent with age, allowing bluish-red blood vessels to show through.

Odacité Solution:  Tea extracts and Tocopherols (natural Vit E) improve circulation, lessening bluish tones from blood - Aloe to speed healing - Blue green algae for its high Vitamin K content.

Nutrition Help: Eat foods rich in vitamin K, it helps fortify blood-vessel walls. The major source of Vitamin K is green, leafy, vegetables - kale, collards, spinach, and turnip greens are the highest.
Puffiness

The Cause: Fluid pools around the eyes while you sleep but should drain quickly after you get up. Persistent swelling may result from stress, lack of sleep, allergies that cause irritation, or a diet that promotes water retention.

Odacité Solution: Aloe vera to soothe irritated skin.  Calendula to reduce inflammation and redness.  Tea to diminish excess fluid.

Nutrition Help: Drink plenty of water and limit salty restaurant foods, caffeine and alcohol to reduce water retention.

Odacite has a fantastic eye cream for all of your (and my) eye complaints. The Ultra Effective Eye cream is super concentrated, yet very well tolerated by even the most sensitive skin. I contemplated never smiling again, based on what Valerie mentioned, but that will not work so until then Odacite says Happy, puff-free Holidays and is offering a Free eye cream + free shipping with orders above $120 if you use the Code FOODT. Offer valid for 3 days or until 12/23.

Do you use eye cream? What’s your main eye issue? What do you do to ameliorate it? Are you conscious of looking at ingredients in your cosmetics and skincare?

Happy Holidays, thank you for reading. If there’s any topic you’d like to see covered in the New Year, let me know. I’m off to mainline chia and aloe.