Using Fresh Herbs

Fresh herbs can not only enhance the flavor of your meals, but also greatly raise the nutritious value at your table.

Several years ago, I started adding fresh herbs to many of my dishes.  Wow, what a delightful difference that makes!

Fresh herbs are nature's way of adding flavor, aroma, and nutritional value to dishes.  Whether you're a seasoned chef or a novice cook, incorporating fresh herbs into your cooking can elevate your culinary creations to new heights.  From basil to thyme, parsley to cilantro, each herb brings its own unique taste profile and health benefits to the table.

One of the greatest advantages of using fresh herbs is the vibrant flavors they impart.  Unlike their dried counterparts, fresh herbs have a brightness and intensity that can't be replicated.  Whether you're making a simple salad, a hearty soup, or a gourmet entrée, adding a handful of chopped fresh herbs can take your dish from ordinary to extraordinary.

 Moreover, fresh herbs are packed with essential vitamins, minerals, and antioxidants that contribute to overall health and well-being.  For example, basil is rich in vitamin K and antioxidants like beta-carotene, while parsley is a good source of vitamin C and folate.  By incorporating a variety of fresh herbs into your meals, you can boost the nutritional value of your diet and support your body's immune system.

 Using fresh herbs in cooking is also a great way to experiment with different flavor combinations and culinary traditions.  Whether you're cooking Italian, Thai, Mexican, or French cuisine, there's a fresh herb to suit every taste and style of cooking.  You can use basil in a classic caprese salad, cilantro in a zesty salsa verde, or rosemary in a fragrant roast chicken.

 When using fresh herbs, it's important to handle them with care to preserve their flavor and texture.  Wash them gently under cold water and pat them dry with a clean kitchen towel before using.  For recipes that require chopped herbs, use a sharp knife to prevent bruising and release their essential oils.

In conclusion, fresh herbs are a versatile and flavorful addition to any kitchen.  Whether you're cooking for yourself, your family, or entertaining guests, don't hesitate to incorporate fresh herbs into your favorite recipes.  With their vibrant flavors, nutritional benefits, and culinary versatility, fresh herbs are sure to enhance your cooking experience.

Check out this month’s recipe for one of my very favorite veggie dips using fresh basil.

 Enjoy!

Energize Your Life: The Importance of Mitochondrial Health and How to Maintain It

Proper diet and lifestyle are important factor in supporting your mitochondrial health.

Mitochondria, often referred to as the "powerhouses of the cell," are essential for producing the energy your body needs to function optimally. These tiny organelles play a critical role in generating ATP (adenosine triphosphate), the energy currency that powers everything from muscle contractions to brain function. Maintaining mitochondrial health is crucial not only for energy production but also for overall well-being, as mitochondrial dysfunction is linked to various chronic diseases and aging.

 Why Mitochondrial Health Matters

Mitochondria are more than just energy producers; they are central to many vital processes in the body. They regulate cellular metabolism, control the cell cycle, and even play a role in apoptosis (programmed cell death), which is essential for removing damaged cells. When mitochondria are healthy, they contribute to robust energy levels, cognitive function, metabolic efficiency, and resilience to stress. However, when mitochondrial function declines, it can lead to fatigue, cognitive decline, metabolic disorders, and an increased risk of chronic diseases such as diabetes, cardiovascular disease, and neurodegenerative conditions.

 Strategies for Supporting Mitochondrial Health

To maintain and enhance mitochondrial function, it's essential to adopt lifestyle practices that support their health. Here are some key strategies:

 1. Nutrient-Dense Diet: Fueling Your Mitochondria

Mitochondria require specific nutrients to function optimally. A diet rich in antioxidants, healthy fats, and key vitamins and minerals can help protect and support these organelles. Focus on:

 Antioxidants: Foods rich in antioxidants, such as berries, dark leafy greens, and nuts, help protect mitochondria from oxidative stress, which can damage their function.

• Healthy Fats: Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, support mitochondrial membranes and improve their efficiency.

• Coenzyme Q10 (CoQ10): This vital antioxidant is essential for ATP production. Foods like organ meats, fatty fish, and whole grains are good sources of CoQ10.

• B Vitamins: These vitamins, particularly B2 (riboflavin), B3 (niacin), and B12, are crucial for mitochondrial energy production. Include eggs, lean meats, and leafy greens in your diet to ensure adequate intake.

 2. Exercise: The Mitochondrial Booster

Regular physical activity is one of the most effective ways to enhance mitochondrial function. Exercise stimulates the production of new mitochondria (a process known as mitochondrial biogenesis) and improves their efficiency. Both aerobic exercise (like walking, running, and cycling) and resistance training (like weightlifting) are beneficial. Incorporating high-intensity interval training (HIIT) can also be particularly effective in boosting mitochondrial capacity.

 3. Sauna Use: Heat Therapy for Mitochondrial Health

Sauna use is an excellent strategy for supporting mitochondrial health. Heat exposure promotes the production of heat shock proteins, which help protect and repair mitochondria. Regular sauna sessions can enhance mitochondrial function, improve cardiovascular health, and increase resilience to stress. Aim for 20-30 minutes in a sauna, 2-3 times per week, to reap these benefits. The gentle stress induced by heat exposure encourages mitochondria to adapt and become more efficient, leading to improved energy levels and overall well-being.

 4. Cold Therapy: Boosting Mitochondria Through Cold Exposure

Cold therapy, such as cold showers, ice baths, or cryotherapy, can also support mitochondrial health. Exposure to cold stimulates the production of brown fat, a type of fat that is rich in mitochondria and plays a key role in thermogenesis (heat production). This process not only helps burn calories but also enhances mitochondrial function. Incorporating cold therapy into your routine a few times a week can help improve mitochondrial efficiency, reduce inflammation, and increase your body’s resilience to stress.

 5. Intermittent Fasting: Enhancing Mitochondrial Efficiency

Intermittent fasting, or cycling between periods of eating and fasting, has been shown to improve mitochondrial function. Fasting triggers a process called autophagy, where the body cleans out damaged cells and regenerates new, healthy mitochondria. This practice can help reduce oxidative stress, improve insulin sensitivity, and enhance overall mitochondrial health. Start with a 12-14 hour fasting window and gradually increase it as your body adapts.

 6. Stress Management: Protecting Mitochondria from Damage

Chronic stress can lead to the production of excess free radicals, which can damage mitochondria. Managing stress through practices like meditation, deep breathing, and yoga can help protect mitochondrial function. Additionally, adequate sleep is crucial for mitochondrial repair and regeneration, so aim for 7-9 hours of quality sleep each night.

 Conclusion: Empower Your Mitochondria, Empower Your Life

Supporting your mitochondrial health is essential for maintaining energy, vitality, and overall wellness. By incorporating a nutrient-dense diet, regular exercise, heat and cold therapies, intermittent fasting, and stress management into your routine, you can enhance mitochondrial function and protect against the decline associated with aging and chronic disease. Remember, your mitochondria are the powerhouses of your cells—nurture them, and they will fuel a vibrant, healthy life.

Hot Off the Press!!

The Holistic Table cookbook is here and ready to revolutionize your cooking to maximize your family’s health. Packed with delicious recipes for every skill-level and palate!

Have you heard?!

We have published our very own cookbook.

Not just any cookbook, I might add.

Since joining the Wolfe team back in September 2022, I knew how beneficial it would be to put together a fabulous cookbook for our Functional Medicine and Functional Nutrition side of the practice.  After all, as a Functional Nutritionist, I have successfully written and used four of my own cookbooks since 2016.

 While I so enjoyed sharing copies of my SavingKitchens cookbooks with those of you who have sat with me and/or for those of you that have simply purchased a copy from the office, I was very excited to develop one with the vision that we have here at Wolfe Family Chiropractic.

So what’s inside?

Nearly 400 delicious and healthy recipes.

In my past experiences in working with people and their healthier lifestyles, getting these recipes into their kitchens can make all the difference.

It is still what we see today in working with our patients here.

Here is a peek inside the table of contents:

·         Beverages & Smoothies

·         Breakfasts

·         Soups & Salads

·         Main Dishes

·         Sheet Pan Dinners

·         Slow Cooker

·         Meat, Poultry & Seafood

·         Side Dishes

·         Dips, Sauces & Seasonings

·         Fermented Foods

·         Breads & Crackers

·         Goodies & Snacks

Isn’t that so wonderful?  Most of the recipes have been made in our own kitchens and many of them have been our go-to favorites, keeping them in our personal menu rotations.

Our desire is to walk people through our elimination diet, as necessary, and then lead you down the road of continuing to choose healthier options on a regular basis.  It is a healthy lifestyle, after all!

And by healthy, I mean with the understanding that both Dr. Hannah and myself have each been educated through our Functional Medicine and Functional Nutrition training, respectively.

 I gift you with a peek inside the cookbook, with these three wonderful recipes.

 Happy cooking!

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Sneak Peek Recipe #1

BROWNIE BATTER OVERNIGHT OATS

1/2 cup organic rolled oats

3/4 cups unsweetened almond milk

2 tbsp cacao powder

1 tbsp maple syrup

1 tsp vanilla extract

Add all ingredients to a mixing bowl and stir to combine.

Seal with a lid and store in the fridge overnight.

Serves 1.

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Sneak Peek Recipe #2

DILL CHICKEN SALAD

1lb chicken breast, cooked & diced

1/2 cup celery, diced

1/3 cup onion, finely chopped

3/4 cups avocado oil mayo

1 tbsp dijon mustard

3 tbsp fresh dill or 3 tsp dried dill

salt & pepper to taste

Add all ingredients to a mixing bowl and mix well.

Serves 4.

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Sneak Peek Recipe #3

CHICKPEA SKILLET

4 medium tomatoes

1 small onion, chopped

1-15oz can chickpeas, drained

2 cloves garlic, minced

2 small zucchini, chopped

1 bell pepper, chopped

10 fresh basil leaves

1 tbsp olive oil

1 tbsp sesame seeds

1 tsp chili powder

In a large pan with a lid, add tomatoes and onions and let simmer over medium heat for 3-4 minutes.

Add the chickpeas, let simmer covered for 5 minutes.

Add garlic, zucchini, and bell peppers.

Cover and simmer for 2 minutes.

Turn off heat and stir in basil and olive oil.

Sprinkle with sesame seeds and chili powder.

Serves 4.

3 Day Challenge

Want to give a Whole Foods approach to your diet a try?  How about challenging yourself for just three days.

Focus on upping your water intake, eliminating sugar and processed foods, and following the nutrient-dense meals shown below.

For some, 3 days is enough to begin feeling the positive effects of eliminating inflammatory foods.  It can even begin changing your mindset and your relationship with food.

If you do this challenge and would like more knowledge in the area, I would love to chat about a more personal approach for you.

DAY ONE

Breakfast:

·        scrambled eggs with spinach and tomatoes, cooked in olive oil

Lunch:

·         grilled chicken breast

·         roasted sweet potatoes

·         steamed broccoli

Dinner:

·         baked salmon

·         asparagus

·         mixed green salad toped with avocado

DAY TWO

Breakfast:

·         omelet with mushrooms, bell peppers, and onions

Lunch:

·         turkey lettuce wraps filled with cucumber, shredded carrots, and guacamole

Dinner:

·         beef stir-fry with mixed vegetables (bell peppers, broccoli, snap peas), cooked in coconut oil

DAY THREE

Breakfast:

·         sliced banana with almond butter

·         handful of berries

Lunch:

·         tuna salad made with mixed greens, cherry tomatoes, olives, and a vinaigrette dressing

Dinner:

·         grilled shrimp with zucchini noodles tossed in olive oil and garlic

·         roasted brussels sprouts

These simple meals emphasize whole foods, lean proteins, and nutrient-dense vegetables while avoiding processed ingredients.  Adjust portion sizes based on individual dietary needs.

Happy New Year!

The Diet Wars

Selecting the “BEST” diet can be challenging, but our trained professionals are here to help!

"This diet is better than that diet."

 I've studied nutrition inside and out, forwards and backwards, for nearly 9 years.

I've seen and heard everything.  Especially when it comes to the diet craze.  Sometimes, what works for one doesn't necessarily work for another.

In Functional Nutrition, we take a deep dive into a person's personal health history as well as current health issues.  Most health issues can be traced to inflammation, as well as a leaky gut.

Back in the day, fat was bad for us, so everyone jumped on the low-fat, fat-free train.  Bad move.  Our bodies operate much better, in so many ways, when we consume healthy fats (like raw nuts, avocados, olives and high quality avocado, coconut and olive oils).

There are and always have been those calorie counters.  Health is not focusing on calories in and calories out.  Good health includes a diet rich in a wide variety of nutrient dense foods.

 Let's look at some of the more well known diets today.  I recommend most, but not all, depending on the person's health issues.

 The Paleo Diet

This diet emphasizes whole, unprocessed foods, resembling those consumed by Paleolithic humans.  It promotes weight loss, improved satiety, and reduced inflammation by focusing on lean meats, fish, fruits, vegetables, nuts, and seeds while excluding processed foods, grains, legumes, and dairy.

 The Ketogenic Diet

This diet (also known as keto) restricts carbohydrates, encouraging the body to enter ketosis and burn fat for fuel.  It aids weight loss, stabilizes blood sugar levels, and may improve cognitive function, but requires careful monitoring of macronutrient intake to maintain ketosis.  Some research shows that doing this long term can result in some negative side effects.

 The Mediterranean Diet

The Mediterranean diet, inspired by traditional dietary patterns of Mediterranean countries, emphasizes fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil, and moderate wine consumption.  It promotes heart health, reduces inflammation, and supports weight management while offering flexibility and enjoyment in eating.

 The Autoimmune Protocol (AIP) Diet

This diet eliminates potentially inflammatory foods to manage autoimmune conditions.  It focuses on nutrient-dense foods like fruits, vegetables, healthy fats, and high-quality proteins while avoiding grains, legumes, dairy, processed foods, refined sugars, and nightshade vegetables.  It may reduce autoimmune symptoms, support gut health, and improve overall well-being.

 The Plant-Based/Vegetarian/Vegan Diet

A plant-based diet emphasizes fruits, vegetables, whole grains, nuts, seeds, and legumes while minimizing or excluding animal products.  It offers some health benefits, but requires careful planning to ensure adequate intake of essential nutrients like protein, iron, and vitamin B12.

 Each diet offers unique benefits, addressing various health concerns and preferences.  Choosing the most suitable approach depends on individual health goals, dietary restrictions, and lifestyle factors, with guidance from healthcare professionals recommended for personalized dietary plans.

 If you want help choosing a plan that suits your goals and your lifestyle, contact Wolfe Family Chiropractic for a Functional Nutrition consultation!

Cruciferous Veggies

Cruciferous veggies are a healthy and powerful addition to most diets.

Cruciferous vegetables belong to the Brassicaceae family and include broccoli, cauliflower, cabbage, Brussels sprouts, and kale.  Their distinct taste and versatility make them popular choices for salads, stir-fries, soups, and side dishes.

 Both raw and cooked cruciferous vegetables offer unique health benefits due to their distinct compositions and preparation methods.

Raw cruciferous veggies retain more of their enzymes and certain nutrients like vitamin C and folate, which can be diminished by cooking.  Eating them raw can support digestive health due to their high fiber content and aid in weight management by providing a lower calorie, nutrient-dense option.

 On the other hand, cooking cruciferous vegetables can enhance the bioavailability of certain nutrients like beta-carotene and lutein, making them easier for the body to absorb.  Additionally, cooking breaks down tough fibers, making the vegetables easier to digest for some individuals.

 Also, cooking cruciferous vegetables can deactivate goitrogenic compounds, which can interfere with thyroid function when consumed in large amounts.

 Steaming or lightly sautéing cruciferous vegetables is a popular cooking method that preserves their nutrients while softening their texture.

 Ultimately, incorporating a variety of both raw and cooked cruciferous vegetables into your diet can maximize the health benefits they offer.  Experimenting with different preparation methods allows you to enjoy their unique flavors and textures while reaping the nutritional rewards they provide.

 Enjoy this month's delicious recipe, "Egg Roll in a Bowl" (pg 91 in The Holistic Table cookbook), featuring cabbage.

All About Quinoa

Quinoa is a delicious and nutritious food that can represent a healthy addition to many diets.

Wait... all about what?  How do you even say that word?!

Quinoa is pronounced “keen-wah”.

Yup, it’s a little weird.

Putting the weird spelling and pronunciation aside for the moment, quinoa is celebrated for its nutritional density and versatile culinary applications.  As a complete protein source, it provides all nine essential amino acids.  It is used as a grain, but it is actually a seed, making it a wonderful grain replacement.  Its high fiber content supports digestive health and contributes to a feeling of fullness, aiding in weight management.

Quinoa is also rich in vitamins and minerals like magnesium, iron, and B vitamins, essential for energy production and overall well-being.  Antioxidants present in quinoa help combat oxidative stress and inflammation in the body.

In the kitchen, quinoa's mild, nutty flavor and slightly crunchy texture make it suitable for a wide range of dishes.  It can be cooked and used as a base for salads, soups, and grain bowls, or ground into flour for gluten-free baking.  Its ability to absorb flavors makes it adaptable to various seasoning and ingredient combinations, from savory to sweet applications.

I use it in so many delicious quinoa salad bowls.  They are light, but heavy on nutrients and flavor.  You can do any variety, from Italian, Mediterranean, Mexican, BBQ and more.

Try this month's recipe, "Cherry Quinoa Salad” (Pg 36 in The Holistic Table cookbook) It’s been a favorite grab and go item from Saving Kitchens in Metamora the last few weeks!