Banana Pumpkin Pear Muffins

Even though it’s been happening around the 15^th of every month since March, it still catches me by surprise. The doorbell rings, I rush to see who it is, and find a box. A box beautifully packaged and full of something delicious: fruit. Yes, Ed and I are members of the Harry & David Fruit-of-the-Month Club, thanks to a very generous wedding gift from our friends Ben and Abby!

Now, unlike the Beer-of-the-Month Club microbrews or Stonewall Kitchen-of-the-Month Club sauces and muffin mixes (both also wonderful wedding gifts!), with fruit we have to use it quickly before it becomes overripe. So each month I am faced with a new challenge. I’ve done pineapple skewers for a bbq we hosted; apple pie and apple crisp and homemade applesauce; we even had papaya smoothies once for a week straight!

November brought pears. And I love pears, because they are high in vitamin C and vitamin C is not only an antioxidant, but it also stimulates white blood cells to fight off infection and it kills bacteria. Pears are considered a hypoallergenic fruit and are a safe choice for infants. They are also a good source of fiber, copper and vitamin K.

I have had two small pie pumpkins sitting on my living room mantle for a couple of weeks, just begging to be baked. So I came up with this recipe myself, and it turned out very nicely. I used some ingredients that may not be readily available in your kitchen cabinets, so feel free to use the (alternative) ingredient instead.

Recipe

1 ½ cups almonds, ground to a meal in food processor (1 ½ cups any type of flour product)

1 ½ cups steel cut oats, ground to a flour in food processor (1 ½ cups any type of oats, unground is fine too)

1 cup spelt flour (1 cup any type of flour, or flax seed meal would work well too)

1 tsp grated ginger (can leave out if you don’t have it)

1 ¼ tsp cinnamon

1 tsp baking powder

½ tsp baking soda

A few dashes of sea salt

1 ripe banana

2 pears, chopped

1 cup pureed fresh pumpkin (canned works well too)

1 egg

1 tbsp butter (optional)

1 tbsp unsulphured blackstrap molasses (1 tbsp raw honey)

¼ cup milk

Preheat oven to 400 degrees. Grease muffin tins. Puree chopped pears and ripe banana in a food processor, blender or by hand. Ed gives this step a big thumbs up.

In large bowl, combine almond meal, oats, spelt flour, ginger, cinnamon, baking powder, baking soda, and sea salt.

In separate bowl combine molasses, egg, butter, pumpkin, banana, pears, and milk.
Add wet ingredients to dry and mix well. If batter is too dry or too wet, adjust with milk or flour accordingly.

Spoon into muffin tin and bake for 14-18 minutes. Cool on wire rack. Makes 18 muffins.

What is blackstrap molasses? I figured you’d ask.

Blackstrap molasses is the liquid byproduct

from the sugar refining process. It is one of

the few sweeteners that is actually good for you,

in that it boosts iron stores, is a good source of

calcium, and is full of the minerals copper,

magnesium, potassium and manganese. It does

contain sucrose so if you have blood sugar

problems you may want to avoid it.

These muffins are full of nutrients and make a great breakfast or snack. Ed and I had them this morning along with a mostly-veggie smoothie. And I’ll even let you in on a little secret: I added some chocolate chips to the last 6 muffins… and who can turn down muffins with chocolate chips???

Allison, if you’re reading this, yes, I saved you and Teddy some.

And before we officially enter the weekend, let me leave you with a few clues about Monday’s post, which could quite possibly be the best yet at Pierce Whole Nutrition:

1. I did not write it.

2. It’s funny. Very, very funny.

3. It will make you buzz over to your local market to buy the freshest raw honey available.

I am very excited about Monday’s guest blogger and you should be too. I promise she won’t let you down!

Water: Science, Medicine, Art (Part 2 of 2)

Yesterday I talked about why our bodies need so much water (if you missed it, read here). Today, I will explain the "art" of drinking water: how much, what type, and when?

Art

Daily water intake in ounces = your weight / 2

• Add 2-4 glasses per day if you live in a dry climate (that’s us, Coloradans)

• Add more before, during and after a workout (amount varies based on activity level)

• Add 2-4 glasses per day if you are feeling onset of cold or flu symptoms

• For every caffeinated or alcoholic beverage you drink add 1-2 glasses

What about other beverages?

Many people believe that drinking a cup of caffeinated tea or coffee counts as one of their glasses of water. That’s a myth! Caffeine and alcohol dehydrate the body in that it takes more than the amount of water in the beverage to pass it through the body. Therefore the body must dip into water reserves, which are usually saved for the brain. Dehydration in the brain can lead to serious consequences. On the days I have a latte or cup of green tea, I just make sure to drink an extra glass of water to stay hydrated.

Milk should be viewed as a food and should not be included in daily water intake. Juices can be very sugary and should be consumed in moderation. They also should not be included in daily water intake.

Minerals help with water regulation inside the body. Sodium helps balance water outside of cells, which is important for brain function. This is why people must replace salt in addition to water during and after exercise. Potassium, calcium, magnesium and zinc regulate water levels inside of cells. Without these minerals, your water may not be working effectively inside your body.

Types of Water to Consider

Tap Water: Contact your water supplier for a water quality report and compare to info on the Environmental Protection Agency (EPA) or American Water Works Assn (AWWA) websites.

Bottled Water: Some brands are better than others. Try to avoid plastic containers whenever possible, due to the BPA chemicals that may disrupt hormones and be bad for your health. Although there are still studies going on about the actual affects of BPA on your health, high urinary levels of BPA have been associated with people with chronic disease such as diabetes and heart disease. So what type of container should you use? Right now many are saying stainless steel is best. Klean Kanteen is a brand you’ll find at many stores such as REI and Whole Foods. Klean Kanteen even makes a “sippy-cup” version for kids, with a special spill-free spout (check it out here).

Filtered Water: A water filter can remove things such as chemicals, pesticides, hormones, nitrates, heavy metals, chlorine, fluoride, bacteria and viruses. Research water filters online, at a health food store, or through your nutritionist or doctor. I just bought an Aquasana home water filter for our kitchen. It was recommended by my teacher at school because it is reasonably priced and still filters out chlorine, lead, THMs (disinfection byproducts formed when chlorine, which is used to treat drinking water, reacts with certain materials in the water), PCBs and VOCs (organic chemicals), MTBE (chemicals from leaky underground storage tanks and pipelines), crypto and cysts (parasites), bad taste and odor.

As for when...

Try to drink a glass or two right when you wake up each morning. You lose water in your sleep due to being covered with blankets and also through deep breathing. During a meal, and for about an hour afterwards, try to keep water to a minimum. Water dilutes the hydrochloric acid in your stomach, which can make digestion difficult (check out my HCL post here). And, of course, it's very important to hydrate before, during and after a workout.

I know this is a lot of information. Bottom line: Drink plenty of water each day, and make sure your family does too. If you can get a water filter, even a Brita over your faucet, you will improve the water quality significantly.

Water: Science, Medicine, Art (Part 1 of 2)

I know you hear it all the time.

Drink plenty of water!

8 glasses per day!

HYDRATE!

But do you really understand WHY? Because until I had my water unit at school, I did not. Dehydration is associated with many diseases, and I think if you have a better understanding of the role water plays in your body, you will be more likely to keep yourself hydrated. It all goes back to the same thing when it comes to nutrition... AWARENESS!!! Now let's get some awareness around water...

Science

Human Body: 75% Water

Fully Hydrated Blood: 94% Water

Brain: 85% Water

The body depends on water to carry out processes necessary for life, and is extremely sensitive to dehydration. Without water a human would die within a matter of days. When there is a water shortage inside the body, existing water is rationed to areas where it is needed most. Long-term dehydration begins to severely damage cells and can contribute to things such as allergies, migraines and cancer. Some of water’s key functions are listed below:

• Water molecules are added to nutrients during digestion to break them down and allow for absorption into the body

• Water dissolves waste products so they are properly flushed out of the body

• Water creates a healthy environment for neurotransmitters on our brain by creating energy for sodium and potassium to move freely along the nerves, thus ensuring we are alert and sharp

• Water helps regulate body temperature

• Water is the main lubricant in the body which allows it to protect organs in the chest and abdomen, protect joints where bones and ligaments and tendons rub, and allow for smooth passage of food in the digestive system

Medicine

Do you suffer from any of the following conditions?

• Stress

• Anxiety
• Depression
• Constipation
• Arthritis
• Back pain
• Heart disease
• Adult or child ADD
• Insomnia
• Fatigue

• Glaucoma
• Cancer
• PMS
• Hot flashes
• Impotence or loss of libido
• Obesity
• Morning sickness with pregnancy
• Memory loss
• Migraines

Short term or chronic dehydration is related to each of these conditions, plus others, to some degree. Chronic dehydration manifests itself through feelings of irritability, anxiety or depression; conditions such as allergies or asthma; and pains associated with things like heartburn, back pain, arthritis or migraines. Histamine is released inside our bodies when we are out of balance, which we experience through things like runny noses or allergies. This is our body signaling the need for more water.

• BABIES: A fetus relies on its mother’s water intake for growth. Its cells are continuously multiplying and need water. A mother’s chemical imbalance due to dehydration requires the fetus to cope with this imbalance, and can lead to damaged genes or cells.

• KIDS & TEENS: Children and teenagers are constantly growing and producing new cells, requiring a large amount of water. The growth hormones drive thirst. If a child gets too much sugary juice or soda, there will not be enough water to initiate certain parts of development, which can lead to asthma, allergies and ADD. There is a direct relationship between a child’s alertness and the amount of water they drink.

• ADULTS: In adults, the growth hormone is not as dominant and the brain’s nerve centers take over in water regulation. Some thirst sensation is lost. With less water, our bodies must continuously decide where to ration the existing water to maintain some level of balance and health. Over time, physiological and chemical changes caused by constant dehydration can lead to any of the above conditions.

• ELDERLY: Elderly people almost completely lose their thirst sensation. Chronic dehydration causes their cells to wrinkle and makes them susceptible to serious or even deadly diseases. They do not know they are thirsty and therefore do not drink water.

So far so good? Is it starting to make sense? I hope so. Now go drink some H20. And check back tomorrow for the “Art” of water: how much, what kind, and when?

Immunity Boost

We are all looking for one right now, aren’t we? Many of you have asked about what foods or vitamins you should be taking this winter to help your immune system stay healthy and avoid those crazy flu viruses going around.

I truly believe that preventing sickness with nutrition works. Viruses love bodies that are out of balance, and things that disrupt this balance include too much caffeine, alcohol, artificial sugars or processed foods; continuous stress; lack of sleep; dehydration; and other harmful things we do to ourselves. Of course no one can have a perfect diet and lifestyle, but if we focus on some of the foods I list below, we can greatly reduce our susceptibility to the winter bugs.

Sweet Potatoes

High in beta-carotene, sweet potatoes are a great source of Vitamin A. The lining of our lungs and digestive systems depend on this antioxidant for proper function, and these are the front lines for protection against the flu and other viruses. Try this sweet potato recipe on my Facebook page to get your Vitamin A!

Kiwis

Kiwis are packed with Vitamin C. And we all know that Vitamin C helps keep our immune system tough and fighting. The biggest mistake people make with Vitamin C is they wait until they feel cold or flu symptoms before taking it. They'll start to get achy and sick and suddenly they are drinking 5 Emergen-C packs per day and taking Vitamin C supplements. Studies have actually shown that waiting to take Vitamin C until you have already caught a bug does not decrease the days you are sick at all. So focus on kiwis this season, along with other sources of Vitamin C like peppers, broccoli, orange juice, strawberries and leafy greens.

Onions & Garlic

Onions and garlic are actually considered some of the strongest cold and flu fighters. They are both antimicrobials and contain sulfur compounds that combat bacteria, fungi, parasites and viruses. Garlic and onions also contain allicin, a compound that blocks the enzymes that help viruses spread.

Echinacea

Echinacea is an herb whose roots, leaves and flowers are all medicinal. You can find it in an herbal extract form or drink it as a tea. It is an immunity boost when taken regularly. If you drink the tea, adding honey will help enhance the benefits.

If you do happen to catch a cold or the flu this year, continue to focus on a healthy diet. Drinking Echinacea or ginger tea each day (if you can, drink 5 or more cups per day) will help your body fight off an infection. Ginger is anti-inflammatory which can ease throat pain. In addition, it helps warm the body, which is needed to fight infection.

Eucalyptus, sage and thyme are also all good herbs to try when you are not feeling 100%. Eucalyptus and thyme are both full of antibacterial compounds. They relieve congestion nicely. Sage can be made into a tea to help clear sinuses.

Of course washing your hands and drinking TONS of water are both of the utmost importance. I will talk more about water this week, but it is vital for overall health. I realize that sometimes you are desperate and need to take whatever medication you can get your hands on to feel better and function for the day. However, try some of these things and you may be surprised at how effective they are. And not only that, but they are all completely natural and supportive of a body in balance, so they will not contribute to any further health problems you may have.

More from Nourishing Wisdom

Last Thursday I blogged about stress and the fight-or-flight response (here). I added some words from Marc David’s book, Nourishing Wisdom. I want to give you a little more from this book today, because he does a wonderful job of pinpointing the struggles and truths of peoples’ relationship with food. He talks about children and eating, and how their instincts develop and change into adulthood. I think we can all relate, in some way, to David’s eloquent description of how strongly our emotions are tied to the way we approach food and eating.

On children…

A crying baby is transformed into a calm and satisfied one with a little mother’s milk. And a miserable child can change into a creative, playful force with a helping of the right food. Children eat naturally and spontaneously, without fear and without concepts of what should or should not be eaten. They certainly have their preferences, but unlike adults they experience little guilt and make no judgments about the eating habits of others. Children eat because they enjoy eating.

As we grow older we lose some of the child within…

On change of seasons…

Metabolism decreases in the wintertime as body temperature mechanisms are challenged by the cold. Appetite naturally increases at this time as the body years for greater caloric intake to help keep its temperature within a normal range. Most people recognize this as a desire for hot foods and soups in the wintertime and an attraction to high-fat and high-protein foods such as meats, cheeses, casseroles, and fried foods… Researchers have discovered that body weight is generally greatest when the mean January temperature is lowest. This extra body fat is an evolutionary adaptation to insulate us from the cold and provide an emergency source of caloric energy.

On changing a bad habit…

Occasionally we can overcome a habit by fighting it with negative willpower. Yet the victory is short-lived, and the habit returns because it was only temporarily overwhelmed by strength, or the habit is re-formed into another, equally damaging habit… A habit is re-formed when we use negative willpower to suppress the habit… The key to changing a habit is positive willpower. Positive willpower accepts a habit and transforms it with a force that is directed by intelligence… This intelligence directs our efforts and helps us achieve our goals…

And the last one is my favorite, because it is the something I truly believe in.

On awareness…

Eating with awareness is the most important and powerful tool to transform your relationship to food and the body… There is no goal or ideal to strive for. All there is to do is eat, observe, and accept. No matter what kind of food you eat or nutritional system you follow, eating with awareness is the key to diet.

That is the essence of this blog and the goal I have for my future nutrition career. I want to help people become more aware of what they are eating, and specifically how it affects their health in both the short and long-term. I truly believe we can all be happier, healthier people if we give some attention to this.

(I did not cook the above meal. But I did catch that fish! And thanks to an amazing chef, it tasted fresh and delicious!)

Cinnamon Hummus

I absolutely love hummus. LOVE. And once I figured out how to make it in my food processor, I started experimenting with different flavors. I’ve made Hummus en Fuego (recipe here), green hummus (cilantro and avocado, yum), black bean hummus… you can find these last two recipes on my Facebook page.

And then I stumbled upon cinnamon hummus when Ed and I were out to dinner last weekend. So of course my first thought was, “Hey, I can make this at home!”.

And I came up with a recipe. Like most of my recipes, it’s easy. And the cinnamon is a perfect addition as we approach the season of holiday cocktail parties and festivities.

Cinnamon is one of my favorite spices. It is an anti-inflammatory, anti-microbial (stops growth of bacteria and fungi), and it slows down digestion which helps keep blood sugar from spiking. It can be used for menopause pain, as well as chest, neck and back pain. Just the scent of cinnamon has been proven to boost brain activity! Cinnamon is a great source of manganese, fiber, iron and calcium. Some even add cinnamon to hot tea to help with relief of cold and flu symptoms.

Anything that can be called sweet and healthy is going to make my list of favorites!

Recipe

2 cups cooked, drained chickpeas (fresh or canned)

2 cloves garlic

½ cup olive oil

¼ cup tahini

2 tbsp lemon juice

1 tsp cinnamon, plus more to sprinkle on top when serving

Put all ingredients into the food processor and mix until smooth and creamy. Serve with toasted pitas, crackers, vegetables, or sliced apples.

This twist on traditional hummus is sure to impress the crowd at your next party!

Stress and Fight-or-Flight

My grandfather, Grampie Ed, was a storyteller in a big way. A classic line found in many of his stories was about someone being so scared/surprised/shocked that “he wet his pants!”. As a kid, this was always very funny. Grampie Ed was known to create stories where he could insert his famous one-liners just to hear all the grandkids laugh hysterically.

Grampie Ed’s stories actually have some scientific backing. When the human body goes into “fight-or-flight” mode, all systems shut down except those necessary for survival at that exact moment. Increased blood flow to the brain, heart, lungs and muscles is done at the expense of things with lower priority, like the digestive system (and the urinary system!). This is a good thing because it helps us to be sharp, quick and strong in those rare times when we are facing danger.

What many do not know is that constant stress from our jobs, family life, or anything else can cause the body to remain in fight-or-flight mode. The fight-or-flight chemicals are released continuously into the body and can interfere with our natural balance. Therefore, those who experience chronic stress might not be digesting and absorbing the nutrients of their food into their bodies. If priority is always given to our brain, heart and lungs in order to cope with the continuous stress in our lives, when will we digest our food?

Marc David, in his book Nourishing Wisdom, describes fight-or-flight well:

During any kind of stress, whether a real or imagined one, the body clicks into the classic “fight-or-flight” response. This nervous-system mechanism is an evolutionary adaptation that protects us against outside dangers threatening biological survival – hostile attackers, natural disasters, and anything we must forcibly overcome or quickly avoid.

In the fight-or-flight response blood pressure increases, heart rate increases, blood flow is shunted away from the midsection and digestive system and toward the arms and legs, and digestive functions are shut down. All of the body’s energies are rerouted for powerful arm and leg movements and heightened respiration used for fighting or fleeing. What is most intriguing about the fight-or-flight stress response is that during a stressful day at home or at work when there is no actual danger to your life, the body interprets the emotional stress as life-threatening, and the stress response clicks in to varying degrees, depending on the level of stress.

If you decide to eat a meal in this state, the blood flow to your digestive system may be as much as four times less than the usual amount, and nervous system impulses to the digestive system may have signaled a complete shut-down. You may be eating, but you will not be digesting. Depending on the intensity of the stress and the rate at which your digestive system returns to normal function, food may sit for hours in the stomach undigested or pass through the small intestines with nutrients only minimally assimilated.

So no matter how healthy our diet, an unhealthy mood radically depreciates the nutritional value of a meal. We quite literally have less ability to digest food when our mind is improperly digesting life’s experiences.

And when we aren’t absorbing nutrients from our food, we create bodies and minds that are more susceptible to poor health.

Try to eat in a relaxing environment, even if you are stressed out. Take some time, even ten minutes, to get away from your computer, kids or anything else that stresses you out, and eat your meal in silence. This will help ensure proper absorption of all the essential nutrients.

It will also ensure you don’t wet your pants!

Peanut Butter vs. Almond Butter. But First…

I think it is time to thank the amazing person who designed this blog. Her name is Ellie, and she is the most patient person EVER! She answered every one of my questions immediately – I mean seriously, she’d send a tweet saying something like “Thanks everyone for being so patient; I am swamped and so behind; trying to catch up but I have the flu and MAN am I sick” etc. etc. etc. and then I’d have this sudden question or fix that needed to be made to my blog, and she’d do it within 3.2 seconds! She’s talented and creative and affordable, and if you or someone you know wants to start a blog, I highly recommend Ellie. Plus, she lives in California. No wonder she’s so creative and inspired and relaxed all the time!

So anyway, check out her work here and follow her on Twitter if you’re interested: @rainydaydesign.

Thanks Ellie… you’re the best!

And now on to the pb v. ab analysis:

Peanut butter has been a staple in the American diet since the early 1900s. It’s inexpensive to produce and is used in everything delicious! Peanuts are legumes that are naturally sweet and a good source of protein, iron and niacin (vitamin B3, which can help raise HDL cholesterol – typically a good thing). Once ingested, peanut butter helps lubricate intestines and can be settling for the stomach. In addition, it can increase the milk supply in nursing mothers. A pb&j sandwich is something EVERY kid remembers eating (except for my husband who was allergic and had to eat cream cheese and jelly sandwiches…).

Then almond butter entered the ring. Almond butter is a more recent development but can now be found in most grocery stores. Almonds are also naturally sweet, and are rich in protein, iron, calcium and vitamin B2. They have nearly half the saturated fat of peanuts. Almonds are sometimes used to treat people with lung conditions because of their ability to transform phlegm, alleviate coughing and help reduce symptoms of asthma. Almonds also help alkalize (reduce acid in) the blood, which is important (remember, disease can only grow in acidic environments).

When I first met Ed, I couldn’t believe he’d never had the pleasure of eating a pb&j sandwich. I mean, talk about missing out on an important part of childhood! He loves all other nuts though, so I made him an almond butter and jelly sandwich one day and he was hooked. Now we eat exclusively almond butter in our house. Well, with the exception of this past summer, when my peanut butter-addicted little sis was living with us and insisted we have peanut butter, and I was reminded of how delicious it really is – thanks Madsie!

SO which one is better? Which should you be feeding your kids?

I think both are good for young kids. The fats, vitamins and minerals in the two types of nuts complement each other well, so a mixture is beneficial. You can even make your own at home with ½ peanuts, ½ almonds (the best of both worlds!). Some kids have peanut allergies so you have to be cautious when introducing nut butters to them at a young age (it is recommended you wait until they are 8 or 9 months at least, and some doctors say 3 years, depending on a child’s tendency toward allergies). Peanuts can cause skin outbreaks and also slow the metabolic rate of the liver. People who are overweight, yeast-infected (thrush, candida, et.), or diagnosed with cancer should avoid peanut butter.

Almond butter is a bit more expensive, but if you make it at home you can save so much money (read about it here!). Whichever type you prefer, try to buy organic as they are less likely to have mold on them. Keeping nuts in the refrigerator helps them stay fresh.

I hope this helps – really, you can’t go wrong because both are packed with nutrients and most kids love a good nut butter & jelly/honey/banana sandwich!

Homemade Nut Butter

Have you tried it? Here’s what you need:

1. nuts

2. food processor

Yep, that’s it!

Note: My sister Madeline has tried this in a blender with some success. She has this amazing ability to make do with what she has available, and since she’s seriously addicted to peanut butter she’d try anything to be able to make her own fresh PB at home, short of buying an expensive food processor (not really in a college student’s budget)! I think she said it worked but took a really long time.

Making your own almond or peanut butter can save money and can be much healthier. I did a comparison between buying raw whole almonds/peanuts and using them to make your own nut butter, and buying premade nut butters. I bought the nuts in bulk at Whole Foods. Prices will vary depending on where you shop.

Here are the results:

For almond butter made from raw almonds, you save $0.42 per ounce, or about $6.72 per 16-ounce jar, by buying your own nuts and making it at home. For almond butter made from organic raw almonds, you save $0.35 per ounce, or about $5.60 per 16-ounce jar, by making your own. Nutrition facts were very similar for the two.

For peanut butter, buying premade appears to be cheaper or very similar in price. I spent an extra $0.04 per ounce, or about $0.64 per 16-ounce jar by making my own.

BUT…

The store-bought jar of peanut butter had slightly more calories, fat and saturated fat; slightly less protein and fiber; and (get ready) 950% more sodium! The extra sodium and fats come from the added ingredients in store-bought peanut butter.

Saving money and enhancing nutrition is great. But the best part of making your own nut butter at home is you can add things like cinnamon, nutmeg or honey; or you can add other nuts, like walnuts or cashews. When you add cinnamon, the nut butter smells like freshly baked cinnamon rolls... yum.

Here’s how to do it:

1. Pour nuts into food processor using the appropriate blade (varies).

2. Turn food processor on.

3. Keep processing until desired consistency, typically 12-15 minutes (depends on power of your food processor).

4. Add flavors (honey, cinnamon, etc.) about 10 minutes into the process.

5. Make sure you grind the nuts long enough. You don’t want it to look dry. It should be very creamy and smooth!

I also did a taste test on Ed to see which of 3 almond butters (homemade, MaraNatha’s or Justin’s) tastes best to him.

Result?

Homemade!

Tomorrow I will do a nutritional comparison: peanut butter vs. almond butter.