NUTRITION 101: A CIVIL WAR WITHIN

While the immune response helps us heal from injuries, bacterial/viral invasions, and additional pathogens, long-term chronic inflammatory responses can wreak havoc on not only our immune systems, but also our entire body. In addition to causing potential damage to our own tissues/cells, a constant “ringing alarm” can result in a range of conditions, often placed under the umbrella of “auto-immune” diseases. With over 50 million Americans currently suffering from an auto-immune disease/disorder, in this weeks post I will shed some light onto what exactly is auto-immunity, what can cause it, what diseases are labeled as such, and what options there are for the future.  

AN EPIDEMIC:

As you read in last weeks post, high stress, environmental toxins, lack of sleep, poor diet habits, and persistent infections can all lead to chronic inflammation. In the case of AUTO-IMMUNITY, the regulatory mechanisms that your immune system has in place are “breached.” This causes the body’s own immune cells to relinquish “attacks” against some of its own. Think of it like a civil war in the human body- an unwelcomed war at that. While full-blown autoimmune disease is classified as having significant cellular damage done to (various) areas of the body- including the gut, brain, adrenal glands, etc- AUTOIMMUNE spectrum disorders can pop up with similar symptoms, just without the physical damage.

The spectrum has three main stages: SILENT auto-immunity, autoimmune REACTIVITY, and autoimmune DISEASE. The first stage is just as it “sounds,” silent. More often then not, this stage of the disease is unintentionally discovered with typical lab tests and additional medical protocols that have nothing to do with said autoimmune condition. High antibody levels (those specialized cells of the ADAPTIVE immune system,) with no physical symptoms are the common characteristics of stage 1. Without knowing the cause, high antibody levels can equate to having an underlying non-autoimmune or autoimmune condition (with further testing.)  The second stage is where symptoms start to arise, and lab results also show high antibody levels. The third stage is where the significant physical cell/tissue damage occurs, resulting in a diseased state.

THE AUTOIMMUNE UMBRELLA:

With a growing list of more than 100+ confirmed diseases that have autoimmune origins, it can be overwhelming (and fear inducing) when looking at some of the common symptoms of autoimmune diseases-which run the gamut from fatigue to chronic headaches. Despite their broad generality, speaking with a trained practitioner is always advised in-place of self-diagnosis. The following are some of the most prevalent autoimmune diseases affecting Americans today.

CELIACS DISEASE: About a decade or so ago, the “gluten-free” craze infiltrated our food-systems. Struck with fear of all things wheat, non-celiacs sufferers were (falsely) seduced by the (now common) catchwords, and the depth and severity of the disease was often passed off as being non-serious. With this disease, the lumen of the small intestine (the place where the foods/nutrients we consume are broken down and absorbed) is damaged, resulting in symptoms such as diarrhea, acid reflux, neurological conditions, and weight loss. Due to the range of symptoms, celiacs disease is sometimes hard to pinpoint as it can mimic other gastrointestinal disorders

ECZEMA/PSORIASIS: The root cause of these two prevalent skin conditions is often hard to pinpoint, and dermatologists commonly prescribe steroids and other topical medications to hinder the inflammatory responses that cause symptoms such as discomfort, skin scaling, skin inflammation/rashes, bleeding, etc.

THRYOID DISORDERS: Autoimmune thyroid diseases, such as HASHIOMOTOS THYROIDITIS, occur when the immune system begins to attack the thyroid gland. While complex in nature, in laments terms, the body loses its ability to regulate thyroid hormones, and it is often diagnoses with blood tests measuring thyroid antibodies.

RHEUMATOID ARTHRITIS: This inflammation of the lining of the joints is prevalent in women over 40, but can affect anyone. Symptoms include pain and inflammation, and may get better/worse over time

BUILDING A HEALING TOOL-BELT:

Living in a sterile bubble is not an option, and thus, we will be and are constantly exposed to bacteria, viruses, toxins, and more, all of which can throw our immune systems for a loop. Over-reacting now will result in added stress and more chronic inflammation, and so taking a deep breathe, trusting in your own body’s innate (and incredible) healing abilities, and educating yourself on some foods, botanicals, and lifestyle protocols that can help support modulating and rebalancing your immune system is the first step towards health. Watch out for the next post where you will learn all about them!

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one of my culinary nutrition workshops, select Wednesdays from 6-7:30PM! See December’s line-up below, and be sure to snag your spot, as space is limited!

JANUARY TRUE KITCHEN COOKING CLASSES

NEW YEARS DETOX PT.1

WEDNESDAY, JANUARY 17TH

6:00-7:30PM

$35.00 (pre-paid) OR $40 (at door)*

Has a high stress & high indulgence Holiday season left

 you feeling bloated, heavy, & drained? Join Genevieve as she dives into the wonderful world of whole-body detox, uncovers factors that could be impeding your ability to heal, & offers simple recipes that can naturally support TOXIN removal.

NEW YEARS DETOX PT.2

WEDNESDAY, JANUARY 31ST

6:00-7:30PM | $35 (pre-register) OR $40 (at-door)

In Part II, Genevieve will hone in on DIGESTIVE, IMMUNE, & MENTAL health, foods that help these systems thrive, & easy recipes to help you maintain your New Years resolutions!

* Cost of class includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

FOOD FOR THOUGHT: CAULIFLOWER POWER

A few years back, kale reached celebrity status in the nutrition world. From kale chips to every menu in town touting their own version of the ubiquitous “kale salad”, the robust green still retains its popularity today. While “cheesy” kale chips, kale pasta, and kale pesto’s are still prevalent, a new kid in town has taken the title of “Mister/Miss Popularity.” Wintry white with a low-key flavor, good ol’ CAULIFLOWER has taken the cake for this years’ most popular super-food trend. Being my very favorite vegetable (going as far as having been deemed the “cauliflower whisperer” by many,) I am so excited to share some of the reasons as to why you too should adore this humble veggie. Read on for some history and lore, nutritional benefits, and a seasonal (and delicious) recipe.

  

  

COASTAL CAULI:

A member of the Brassica family (including the -very loveable- broccoli, brussels sprouts, cabbage, kale) this white-hued beauty has was first written in the 1st century AD by Pliny the Elder, who referred to it as “the most pleasant tasting brassica” (I couldn’t agree more. )With multiple varieties hailing from regions of Syria, Italy, and Asia Minor, 12^th and 13^th century Arab botanists noted that it most likely hailed from the coasts of Cyprus.

One of the earliest and most notable French cookbooks, Le Cuisinier Francois, utilized the “chouxfleurs” (cauliflower in French,) in multiple variations, and it made its way from France to Genoa in the 16^th century. Once hailed for its delicacy, its cultivation was originally limited to the royal courts of Louis XIV. It eventually gained traction on the tables of commoner’s, and was first cultivated on US soil in 1891in the Catskills of New York, and today, that same regions hosts an annual Cauliflower Festival in September (who want’s to go with me!?)  While the US reigns supreme when it comes to the cultivation of its cousin, broccoli, it ranks third compared to China and India. Today, there are hundreds of varieties, 80 of which are found in North America. Of the four types (Italian, Annuals, Biennials, and Asian,) the most commonly grown are white. If you are lucky to get your hands on a purple, orange (aka cheddar,) or green (romanesco) variety, buy-up, their colors depict an array of additional nutritional benefits!

CRAZY FOR CAULIFLOWER:

White foods often get labeled as being nutrient devoid and bland. This is not the case when it comes to cauliflower, especially if prepared correctly! Whether you prefer your florets steam, roasty and toasty, or grated into “rice” (a raging food trend these days,) read on to find out some of the benefits you will reap!

DETOXIFYING DIVA: Members of the cruciferous vegetable family are potent sources of sulfur compounds (hello cabbage-stink!) that are superbly beneficial to our health!

a.    SUPERBLY SOD: A potent molecule known as Superoxide Dismutase allows for the enzymatic breakdown of a free radical that is produced via normal cell respiration. If left alone, this O2- molecule will scavenge healthy cells and cause damage.

b.  GIDDY for GLUCOSINOLATES: Brassica members also contain a molecule known as glucosinolates (sulfur derived,) that assist the body in its two phases of CELL DETOXIFICATION.

GIVE ME AN “!”: A one-cup serving of these snowy florets provides the body with a whopping 73% of the daily recommended intake for Vitamin C, and 19% of Vitamin K (don’t toss those leaves, much of the Vitamin K resides in them!)

a.    IMPRESSIVE IMMUNITY: Vitamin C is one of the first vitamins to be sucked-up by our white blood cells as they use it as fuel for immune-cell proliferation. Phagocytes, immune cells responsible for gobbling up the bad guys particularly have a keen affinity for this water-soluble vitamin.

b. CO-FACTOR A GO GO: Vitamin C acts as a natural co-factor, a substance or molecule that assists others in multiple stepped processes within the body, for 8 different enzymatic systems!

-SKIN-SATIONAL: Acting as a cofactor in the synthesis (building-of) COLLAGEN, a protein complex that composes our skin and connective tissues.

- PLEASURE CONNECTION: Norepinephrine (adrenaline) and Dopamine (pleasure/motivation neurotransmitter) both require Vitamin C!

- CARRY ON CARNITINE: Carnitine is an amino acid that is essential for the transfer of fatty acids into the cell’s energy powerhouses (mitochondria) in order for the body to produce usable energy (ATP!)

c. 24 K-ARATS: Vitamin K is named after the German word for coagulation (koagulation) and does just that! It binds with glutamate and carboxylic acids to form the clot protein PROTHROMBIN!

- THROW ME A BONE: Vitamin K also assists bone health by preventing too many demineralizing cells known as OSTEOCLASTS from forming, and also assists in the maintenance of OSTEOCALCIN, a molecule essential for healthy bone mineral density!

SELECTING & STORING:

Select heads that are heavy for their size, and contain dense and compact florets. The “airier” or more spaced out the “curds,” of the cauliflower are, the older and less flavorful it will be. Opt for veggies that are free of any dark spots, as these are signs of excess moisture and potential mold/fungus growth, and store loosely wrapped in the refrigerator for up to two weeks. If purchasing green, purple, or orange varieties, these versions tend to have less water content, and thus will cook more quickly. Some of their colorful pigments may also be lost during the cooking process (boiling in particular.)

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one of my culinary nutrition workshops, select Wednesdays from 6-7:30PM! See December’s line-up below, and be sure to snag your spot, as space is limited!

DECEMBER TRUE KITCHEN COOKING CLASS

EATING FOR IMMUNITY

WEDNESDAY, DECEMBER 13TH

6:00-7:30PM

$35.00 (pre-paid) OR $40 (at door)*

With the holiday season in full-swing, chronic to-do lists, gift shopping, and entertaining take hold. On top of that, the cold & flu season is revving up and many of us find ourselves bed-ridden with a box of tissues! A combination of high stress, confined spaces, and increased illness, the season of giving can also equate to the season of getting sick! In this class, Genevieve will cover how our immune and adrenal systems work in tandem, ingredients, herbs, and spices that naturally combat illness, and show you how to cook up some delicious recipes so you can strengthen your resilience this Holiday season!

* Cost of class includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

Caramelized Fig, Orange, and Almond “Cauli-Oats”

The winter-months make us crave foods that bring comfort to the body and mind, the foods that wrap you up in a blanket of “warmth,” on cold and blustery days. Oatmeal is common breakfast food that some have eaten every morning for a bulk of their lives. This recipe is a riff on the classic, with some seasonal flavors and ingredients thrown in for good measure. Feel free to swap out the fruits and nuts as you wish, but make sure to add a source of protein (as done with the collagen powder,) to ensure you are not ravenous an hour after eating it!

Serves 2 to 3

4 cups cauliflower rice

1 cup fresh figs, sliced into quarters

2 cups unsweetened vanilla almond or coconut milk

2 scoops collagen powder

2 tbsp. sliced toasted almonds

4 to 5 dried mission figs, chopped

1 tbsp. organic ghee or grass-fed butter (or coconut oil) 

Local honey to taste

Zest of 1 orange + its juice

In a non-stick skillet, add ghee, orange zest, juice, and dried and fresh figs and cook for 2-3 minutes on MEDIUM. Stir in cauliflower rice, and almond milk. Bring to a simmer, stir in protein powder and cook over MEDIUM heat for 5-7 minutes until cauliflower is tender. Add more almond milk if necessary, Serve sprinkled with toasted almonds, and drizzle with honey and cinnamon if preferred.

recipeWEDNESDAY: Healthy Hot Chocolate

Healthy Hot Chocolate

3c unsweetened hemp milk
2tbsp honey or maple syrup 
1/4tsp cinnamon
1/4tsp sea salt
3tbsp cocoa powder

Place all the ingredients in a small sauce pan. Begin to heat on low to medium. Whisk ingredients till well combined and serve hot. 

recipeWEDNESDAY: Turkey and Sweet Potato Meatloaf

Turkey and Sweet Potato Meatloaf

1lb ground turkey
1 large sweet potato
2 cloves garlic, minced 

1-2c kale, chopped to bite size1tbsp honey

1tbsp Braggs Liquid Aminos1 egg
1/2c flaxseed meal
sea salt and pepper, to taste

Preheat oven to 400. In a large stock bot, begin to boil water. Peel and chop sweet potato, add to boiling water. Allow to cook until sweet potatoes can be pierced with a fork, then remove sweet potatoes into a large bowl. 

Mash sweet potato slightly then add remaining ingredients and mix until thoroughly combined. Place the mixture into a meatloaf pan. Bake for around 45 minutes. 

recipeWEDNESDAY: Apple Walnut and Brussels Sprout Bake

Apple Walnut and Brussels Sprout Bake

1 tart apple, diced
1 bunch brussels sprouts (approx. 10-15), halved
2/3c walnuts, chopped
3 strips turkey bacon, chopped
1/4c ghee or butter, melted
2 cloves garlic, minced
sea salt and pepper, to taste

Preheat oven to 400. Layer ingredients into deep 9x10 baking dish. Pour over melted ghee or butter and season with sea salt and pepper. Mix ingredients till well combined. Cook for 30-40 minutes or until brussels sprouts are cooked to your liking. 

recipeWEDNESDAY: Sweet Potato Noodle Breakfast Bowl

• Sweet Potato Noodle Breakfast Bowl 

• 
  
• 1 large sweet potato
• 2 eggs
• 1 ripe avocado, sliced
• 1-2 tbsp avocado oil 
• Sea salt and pepper, to taste
• 
  
• After washing and peeling potatoes, spiralize them into noodles. Heat 2 teaspoon of the oil in a large pan over medium heat. Add in the potato noodles and cook till soft and allowing get slightly crispy. Add salt and pepper to taste. In a separate pan, heat avocado oil and make two lightly fried eggs. Dividing between two bowls, split sweet potato noodles. Scoop out half of diced avocado in each bowl and top each with fried egg. Season with additional salt and pepper if needed. 

recipeWEDNESDAY: Roasted Cauliflower Soup with Crunchy Kale and Pine Nuts

Roasted Cauliflower Soup with Crunchy Kale and Pine Nuts

1 head of cauliflower, cut into florets
6 tbsp olive oil
2 leeks, white part chopped
2 garlic cloves
6 c vegetable or chicken stock
4 tbsp pine nuts

1 large bunch of kale

Sea salt and pepper to taste

Preheat oven to 400. Line a baking sheet with florets. Sprinkle with 2 tbsp olive, salt and pepper and toss to coat. Spread out on baking sheet and place in oven. Roast for about 30 minutes, until cauliflower is browned and cooked through. In a large stock pot, add 2 tbsp olive oil and heat on medium heat. Add chopped leaks and garlic, cook until tender. Add in stock and roasted cauliflower. Allow soup to simmer for 5-10 minutes. Use an immersion blender to puree the soup until smooth. Turn heat to low. Taste soup and season as needed with additional salt and pepper. Take stems off of kale and chop into bite size pieces. Place kale and pine nuts on baking sheet. Sprinkle with remaining olive oil, salt and pepper. Add to oven and allow to cook until they are crispy. Ladle soup into a bowl and top with kale chips and toasted pine nuts. 

recipeWEDNESDAY: Vegan Pumpkin Cheesecake

Vegan Pumpkin Cheesecake 

1 c packed medjool dates, pitted
1 1/2 c raw walnuts
1 1/2 c raw cashews
1 lemon, juiced
1/4 c full fat coconut milk
3 tbsp coconut oil, melted
1/2 c maple syrup
1/4 c pumpkin puree
1/4 tsp cinnamon

Sea salt, to taste

Cover cashews with water and allow to soak overnight. Add dates, walnuts and sprinkle of sea salt to food processor. Pulse until ingredients are roughly combined. After oiling a pie plate, spread date and walnut mixture to the bottom. Press into the bottom of the pan until firm pie crust is formed. Place pie plate in freezer. Drain cashews thoroughly and add to blender. Place lemon juice, coconut milk, maple syrup, pumpkin puree, cinnamon and sprinkle of sea salt in blender as well. Puree mixture until cashews are completely smooth. Adjust with ingredients if more liquid or more sweetness is desired. Take pie plate out of the freezer and scoop cashew mixture on top and smooth out. Allow to freeze until firm, about 4-6 hours. When serving, let thaw for 15 minutes ahead of time.

recipeWEDNESDAY: Genevieve's Warming Carrot Ginger Soup

 Genevieve's Warming Carrot Ginger Soup

With shorter days and colder nights, the transition into Autumn has - finally- arrived. The visual change in our physical environments is also occurring at a cellular level within our bodies, and thus, eating with the seasons will keep your overall health in balance. Incorporating root vegetables and spices, such as the carrots, ginger, and turmeric, we can support the body in attaining a grounded state. When in balance, the body’s energy or “chi” has equal components of both YIN and YANG, terms that describe the cooling/warming effects of certain foods.

Rich in warming YANG foods and the excess-moisture wicking turmeric, this delicious and hearty recipe blends vitamin-A packed carrots, the healing fats from coconut milk, detoxifying and immune boosting ginger, and anti-inflammatory turmeric into a Ginger Carrot Bisque that is the perfect addition to your Autumnal table. 

Grounding Ginger Carrot Bisque

Serves 4

1 lb. organic carrots, washed & chopped

1 box organic Full Fat Coconut Milk

1 small organic leek, washed and sliced 

2 tbsp. organic extra virgin olive oil OR coconut oil

1 tbsp. fresh ginger, finely minced

1 tsp. organic turmeric

1 tsp. organic dried thyme

AMP IT UP: 1 12-ounce bag frozen organic cauliflower + 1 14-ounce box organic cannellinni beans, rinsed & drained

In a heavy bottomed soup pot, add oil and leeks and cook on LOW until translucent, about five minutes. Add garlic, ginger, turmeric, and thyme, and season with sea salt. Cook additional five minutes, add carrots and 2 cups filtered water. Cover, turn heat to medium and cook for 20 minutes. Uncover, add coconut milk and cauliflower florets and beans, cover with lid again, and cook until carrots are tender, about 10 minutes. Transfer to a blender and puree until smooth, seasoning with sea salt to taste.