By Drew Mulvey MS, CDN
Summer has been in full swing but it will soon be coming to an end. Now it is time to do some prepping and get in some much-needed pampering before the school buses start rolling up or homeschooling is to be continued. With all the changes that we are facing, it is crucial that we place a priority on our family’s health and prime it for the year to come. As we celebrate National Wellness Month, here are some ways to keep you and the family healthy ( and sane ) before this transition.
Vacation’s All I Ever Wanted
The Go-Go’s may have been on to something when they sang about this sweet escape. Did you know that August is also known not only as Family Fun Month? Vacations complement the two quite nicely as this month typically comprises of getaways, day trips, and outdoor adventures. Again, with the circumstances, that may look different this year, but it is essential for optimal health to take this time off to have some much-needed fun. Why is this?
Breaks, both physical and mental, are necessary for our bodies to continue to function properly. Psychological stress associated with overworking can actually have a negative effect on the body. Previous research studies have demonstrated that psychological and perceived stress has the capability of raising proinflammatory cytokines, or proteins, such as IL-1, IL-6, and TNF-alpha. This, in turn, can decrease the effectiveness of immune function.1 High levels of pro-inflammatory proteins have been associated with the development of chronic disease IL-6 in particular has been associated with the novel COVID 19 and other comorbid conditions such as autoimmunity and diabetes. In a recent study done in med students, results revealed elevated proinflammatory cytokine levels from post-examination stress. These researchers thus concluded that vacation time can counteract the negative effects associated with these proteins.1
Other things commonly recommended to combat the negative effects are stress reduction techniques, such as meditation. These, too, have demonstrated to reduce inflammation.1 Vacations do the very same thing. In fact, current studies show that taking much-needed breaks and stepping away from daily responsibilities for a time can increase productivity, decrease depression, and decrease one’s risk of heart disease.2 Your body and mind are only capable of doing so much work, so many hours the day, so many days per week, etc. Time away can be very beneficial for calming the nervous system and may indirectly help to improve immunity!
What’s the nutritionist’s prescription? Celebrate National Wellness Month by taking that much-needed vacation, leaving work behind, and getting refreshed physically, spiritually and mentally for the new school year.
Vacation’s All I Ever Wanted
The Go-Go’s may have been on to something when they sang about this sweet escape. Did you know that August is also known not only as Family Fun Month? Vacations complement the two quite nicely as this month typically comprises of getaways, day trips, and outdoor adventures. Again, with the circumstances, that may look different this year, but it is essential for optimal health to take this time off to have some much-needed fun. Why is this?
Breaks, both physical and mental, are necessary for our bodies to continue to function properly. Psychological stress associated with overworking can actually have a negative effect on the body. Previous research studies have demonstrated that psychological and perceived stress has the capability of raising proinflammatory cytokines, or proteins, such as IL-1, IL-6, and TNF-alpha. This, in turn, can decrease the effectiveness of immune function.1 High levels of pro-inflammatory proteins have been associated with the development of chronic disease IL-6 in particular has been associated with the novel COVID 19 and other comorbid conditions such as autoimmunity and diabetes. In a recent study done in med students, results revealed elevated proinflammatory cytokine levels from post-examination stress. These researchers thus concluded that vacation time can counteract the negative effects associated with these proteins.1
Other things commonly recommended to combat the negative effects are stress reduction techniques, such as meditation. These, too, have demonstrated to reduce inflammation.1 Vacations do the very same thing. In fact, current studies show that taking much-needed breaks and stepping away from daily responsibilities for a time can increase productivity, decrease depression, and decrease one’s risk of heart disease.2 Your body and mind are only capable of doing so much work, so many hours the day, so many days per week, etc. Time away can be very beneficial for calming the nervous system and may indirectly help to improve immunity!
What’s the nutritionist’s prescription? Celebrate National Wellness Month by taking that much-needed vacation, leaving work behind, and getting refreshed physically, spiritually and mentally for the new school year.
Enjoy Seasonal Produce
There are some very delicious fruits and vegetables coming in season, namely peaches. Each of these fruits and vegetables deliver a vast amount of health benefits when consumed, especially when they are in season. Why is this? Nutrients are at their peak and can provide better nutrition to the consumer. With this in mind, let dive into some health benefits from some of these August staples.
Corn
A typical summer tradition is enjoying fresh corn on the cob with the husk peeled down, possibly with a little grass-fed butter and sea salt. This is also a staple in dishes such as chili and bean salsa. When ground, the flour, better known as maize flour, is commonly used as the base of delicious gluten-free tortillas and cornbread. (Chili and gluten-free cornbread anyone?) Corn contains a significant amount of Vitamin C, which many Vitamin C supplements are derived from, great for boosting antioxidant status, immunity and improving joint health. It also abundant in B vitamins such as Folate, B 1,2,3,6, essential for energy production, electrolytes such as magnesium and potassium for fluid-electrolyte balance, and minerals such as zinc for improved protein digestion, production of stomach acid and improved immunity.3
Including corn as part of a healthy diet is a controversial subject amongst nutritionists. Why is this? Much of the corn that we have today is GMO corn. What does that mean? Genetically Modified means that DNA from some other species is injected into another plant and it changes the genetic make-up. This may create compounds in the body known as haptens, compounds that conjoin with proteins in the body and create misconfigured carrier complexes that have the potential to cause allergic reactions.4 Proteins in this GMO corn have, in fact, demonstrated to be structurally different than those in its natural counterpart and thus may contribute to this added oxidative stress and allergic reaction.5
GMO corn is also “Roundup” ready, a weed killer. The use of this product on crops has been linked to several chronic health conditions, particularly leaky gut, or permeation of the intestinal wall where undigested food particles escape. It has also been demonstrated to increase oxidative stress in the body due to the production of polyamines such as putrescine and cadaverine, which have been shown to increase the occurrence of allergic reactions, histamine production and carcinogenic (cancer-causing) compounds known as nitrosamines.6
Do you have to bypass this summer staple? Absolutely not. When choosing corn, I recommend getting it local and getting it organic.
Tomatoes
When I think of these red gems, I think of plump, fresh tomato sauce over gluten-free pasta or delicious cucumber, tomato salads. As an added bonus, they are also very beneficial for you! Tomatoes, like corn, are very high in vitamin C which helps to improve immune function and keep joints healthy. They also contain antioxidant carotenoids such as lutein and zeaxanthin which is excellent for site and lycopene which has demonstrated to protect the skin from damaging effects UVA/UVB radiation from the sun’s rays.3,7 Tomatoes also contain a good amount of chromium, a micronutrient essential for insulin sensitivity and blood sugar regulation, B vitamins such as Folate and B6 essential for detoxification and brain health, and potassium for prevention of muscle cramps and regulation of heart rhythm.3
Note: Tomatoes are considered nightshades vegetables of the Solanacea family, that may aggravate joint pain or arthritis pain among sensitive individuals. If you have an autoimmune condition such as RA, I would recommend staying away from this food.
Peaches
Just as the song says, it’s time to go to the country and eat a lot of peaches. This is one of my favorite things about this time of year. They are not just our fuzzy little friends that make excellent cobblers and jams, but they are loaded with several essential nutrients to keep our body functioning properly.
Peaches are high in antioxidants such as flavonoids, particularly flavonols, carotenoids, and vitamins A, C, and E essential for skin and joint health. The flavanols, in particular, have the ability to regulate food intake and promote satiety due to their effect on GLP-levels, Glucagon-like peptide responsible for stimulating insulin secretion and decreasing blood sugar levels. This property can have a positive effect on insulin sensitivity and may even be beneficial for those who have blood sugar issues. In fact, people with Type 2 diabetes tend to have lower levels of this compound, which can promote the development of insulin resistance.8,9,10
They are also an excellent source of potassium, packing about 318 mg per cup, essential for proper heart rhythm, liver detoxification and prevention of muscle cramps.3,11
Want to get creative? Try adding these to your morning oats or buckwheat for a peaches and cream treat, add to your smoothie and combine with yogurt or make an alternative peach cobbler!
August Fruits and Vegetables13
Fruits: Blood Orange, Custard Apples, Fuji Apples, Grapefruit, Kiwi, Lemons, Limes, Mandarins, Navel Oranges, Pineapples, Rhubarb, Tangelo
Veggies: Beets, Broccoli, Broccolini, Brown Onions, Organic Brussels Sprouts, Cabbage, Organic Carrots, Cauliflower, Organic Celery, Celeriac, Fennel, Garlic, Ginger, Jerusalem Artichoke, Organic Sweet Potatoes, Potatoes, Pumpkin, Organic Spinach
Back to School, Back to School
In August, kids and parents are typically preparing to go back to school, which may be looking a little bit different this year. One of the challenges kids face in maintaining a healthy diet is the lack of healthy food options at school and from the kids around them. It is not only important to have healthy and wholesome options available but that their caloric needs are met. Depending on their age, kids have much higher energy demands (especially if they are involved in several extracurricular activities such as sports) and need more nutrition to stay healthy during the school year. To attain both, here are some tips to keep you and your kids healthy as they prepare to go back to school.
Complex Meals
Complex meals are composed of adequate amounts of protein, complex carbohydrates, healthy fats, and non-starchy vegetables. These types of meals help to keep your kids satiated as well as deliver essential nutrients to keep their bodies and brains functioning optimally. Here are some meal ideas that are not only healthy and delicious but simple.
Breakfasts
Organic Dairy Free Yogurt with Granola, Berries and Chocolate
Healthy Overnight Oats (Composed of gluten-free rolled oats, ½ banana to sweeten, chia seeds to thicken. For a fun family activity, layout topping likes a sundae bar for the kids to place in their jars!)
Need and idea? Check out this easy overnight oats recipe!
https://www.redeeminglifenutrition.com/blog/zucchini-bread-overnight-oats-aka-zoats.
Lunches
Organic Sunflower Butter of Organic Sprouted Whole Grain Bread with Mashed Mixed Berries (the protein comes from the bread and the sunflower butter)
Organic Turkey Sandwich with Avocado, Organic Tomato, Organic Lettuce, Mustard on Organic Sprouted Whole Grain Bread (or Gluten-Free Whole Grain bread. I personally like Canyon Brand). Pair with an orange or organic apple.
Gluten-Free Pasta with Tomato Sauce and Organic Ground Chicken, paired with 1 Cup of Baby Carrots and 1 Tbsp Organic, Natural Peanut Butter.
Snacks
Carrots or 1 organic apple and organic nut butter
Trail Mix
Bean Chips and Guacamole
Strawberries with Chocolate Hummus
Healthy Muffins – These can be made with coconut and tapioca flour, sweetened with dates or coconut sugar and you can even throw beans or nut butter in for extra protein. (I promise they won’t notice)
Healthy Energy Bites (See recipe below)
Recipe:
Drew’s Go-To Energy Bite Recipe
(Can do a blog post on this one)
8 dates, depitted
¼ cup sunflower butter
¼ cup coconut flour
¼ cup rolled oats
2 tbsps allergen friendly mini chocolate chips
Directions
Depit the dates and place them in a food processor. Until a paste starts to form.
Add the sunflower butter and coconut flour to the food processor and process until all the ingredients are fully incorporated. (This should have a gooey consistency that is perfect for making bites)
Transfer the mix to a bowl. Add the oats and chocolate chips and fold them in using a spatula. Continue to fold until all ingredients are fully incorporated.
Once incorporated, scoop the mixture out using a tablespoon measuring spoon. With your hands, roll the tablespoon of mixture into a one-inch ball. Place aside.
Continue to do this for the rest of the bites.
Why is this such a great option for kids?
· There are no refined sugars, which will not give the kids a crash.
· The dates act as a natural sweetener and provide essential fiber (along with the coconut flour and the gluten-free rolled oats) for sustained energy and feeding beneficial gut bacteria to keep you and your kids immune systems healthy. These are also an excellent source of other micronutrients such as potassium and magnesium to prevent cramping, and zinc and iron for an extra immunity boost. (superfoods book)
· Dark chocolate is also an excellent source of flavonols that keep the brain functioning properly and provide a natural boost. They are allergen friendly!
Looking for more family-friendly recipes? Be sure to check out my new cookbook, “The No-Title Cookbook”, for several easy alternative and emotionally satisfying dishes apt to keep a smile on your kid’s face or sign up with me to receive your “Back to School Survival Guide.” This guide will teach you how to use foods in multiple meals during the week. These meals are not only simple but can save you an ounce of sanity. If you are interested, please be sure to scoot over the “Contact Me” page.
References:
1) Bong Kuh, K et. al. Effects of high and low stress on proinflammatory and anti-inflammatory cytokines. Psychophysiology. 2012. 49(9): 1290-1297. DOI: 10.1111/j.1469-8986.2012.01409.x
2) Daskal, L.4 Scientific Reasons Vacations Are Good For Your Health. Inc.com Website. June 23, 2016. https://www.inc.com/lolly-daskal/4-scientific-reasons-why-vacation-is-awesome-for-you.html. Accessed July 27, 2020.
3) Reinhard, T. Super Foods: The Healthiest Foods on the Planet. 2nd Edition. Firefly Books. Buffalo, New York. 2014.
4) Hapten. Encyclopedia Britannica Website. https://www.britannica.com/science/hapten. Accessed July 28, 2020.
5) Major differences found between Gmo and Non-GMO corn. Sustainable Food Trust Website. December 2016. https://sustainablefoodtrust.org/articles/molecular-profiles-reveal-major-differences-in-composition-between-a-gmo-corn-and-its-non-gmo-parent/. Accessed July 14, 2020.
6) Mesnage R, Agapito-Tenfen S, Vilperte V, Renney G, Ward M, Séralini GE, Nodari N, Antoniou MN. An integrated multi-omics analysis of the NK603 Roundup-tolerant GM maize reveals metabolism disturbances caused by the transformation process. Scientific Reports, 2016; 6:37855.
7) Grether-Beck, S., Mariani, A., Jeanicke, T., Stahl, W., Krutmann, J. Molecular evidence that oral supplementation with lycopene or lutein protects human skin against ultraviolet radiation: results from a double-blinded, placebo-controlled, crossover study. British Journal of Dermatology. 2016. 176(5). Article retrieved from https://onlinelibrary.wiley.com/doi/full/10.1111/bjd.15080.
8) GLP-1 Receptor Agonists. Association of Diabetes Care and Education Services. 2020. https://www.diabeteseducator.org/practice/practice-tools/diabetes-management-tools/glp-1-resources. Accessed July 13, 2020.
9) GLP-1 Agonists. diaTribe Foundation Website. 2020. https://diatribe.org/glp-1-agonists. Access July 13, 2020.
10) Pinent M, Blay M, Serrano J, Ardévol A. Effects of flavanols on the enteroendocrine system: Repercussions on food intake. Crit Rev Food Sci Nutr. 2017;57(2):326-334. doi:10.1080/10408398.2013.871221
11) Ware, M. The health benefits of peaches. Medical News Today Website. 2019. https://www.medicalnewstoday.com/articles/274620. Article accessed July 13, 2020.
12) What’s in season – August. https://www.taste.com.au/articles/whats-in-season-august/v4tkv172. Accessed July 8, 2020.
