New Harvest Nutrition

Long time, no post!  I’ve been busy soaking up the sun in Arizona!

I cannot get enough Flax these days.  This little seed provides so much goodness for your body and it’s really hard to overdo it!  Flax is high in fiber, contains lignans, alpha-linoleic acid and makes a fabulous base for tasty treats.  (See the recipe below!)

Keeping a clear, healthy bowel is essential to optimal health.  Did you know that you should be making at least 2 bowel movements a day?!  You should go first thing in the morning and again after each large meal of the day.  When we stretch our stomachs at a large meal, we stimulate the gastro-ileal reflex in our gut to eliminate the bowels.  We’ve got to make room for what’s headed down the chute!  But many of us either ignore that reflex or don’t have it at all.  Our intestines are out of shape, peristalsis (the movement that moves food through your digestive system) is sluggish, and we don’t efficiently rid our body of metabolic wastes from digestion.  When those wastes build up in our gut, they eventually end up in our bloodstream.  This can result in fatigue, chronic illness, and in some cases, cancer.  (DISCLAIMER, DISCLAIMER, DISCLAIMER–I AM NOT SAYING CONSTIPATION CAUSES CANCER–but I believe it contributes to it.)  So what’s one of the most important things your body needs to do everyday to stay healthy?!  Poop…a lot!

Here’s where flax can help.  Like I mentioned, Flax is a good source of both insoluble and soluble fiber, which promote healthy bowel movements and help to keep blood sugar levels stable throughout the day. Flax is known to help keep cholesterol levels in check as well as keep healthy the quality of your cholesterol. Two tablespoons of ground flaxseed meal contains 4 g of dietary fiber.  We need around 25 g per day for healthy blood sugar levels, cholesterol levels and bowel movements.  Make sure when you’re eating flax that you drink plenty of water throughout the day.

Flax also contains lignans which are natural antioxidants that bind with potential harmful substances in the body and help your body get rid of them.  Flaxseeds have at least 75 times more lignans than any other food–you’d have to eat a small harvest of green veggies to get all the lignans in just 2 tablespoons of flax.  That’s bang for your buck.

Omega-3′s are a hot topic, and for good reason.  Alpha-linoleic acid (ALA) is the plant source of Omega-3 fatty acids which are essential for the management of inflammation in the form of allergies, joint pain, tension and heart disease.  Because flaxseeds contain these delicate but potent fatty acids, it must be refrigerated (especially if it’s been ground) to prevent these oils from becoming rancid.  KEEP YOUR FLAX IN THE FRIDGE.

So, how do you enjoy this amazing little seed?  You can grind it and sprinkle over any dish–salad, brown rice, pasta, meats–anything really; use 2 tablespoons in a glass of water right before bed–drink it quickly as it will begin to congeal a bit, making it challenging to drink; or you can make yummy treats with it!  My favorite way to get my flax on is my making flaxseed balls and keeping them in the refrigerator for a quick snack.  My son and I throw all sorts of good stuff into a big bowl, mix it up, roll it into 1-inch balls, then refrigerate them.  They’re great to put into cooled lunch sacks, leave in the fridge at work or enjoy as an afternoon snack.  They’re filling, sweet and packed with tons of nutrition.  I like to add HealthForce Nutritionals VitaMineral Green and Earth Formula to them for extra micronutrients. 

I hope you enjoy them! 

Flaxseed Balls

2 cups ground flaxseed meal (Trader Joe’s has a killer deal on Bob’s Red Mill Ground Flaxseed Meal–they don’t refrigerate it on the shelf, but it’s fine if you do so once you get it home.)

1/2 cup ground sunflower seed butter or almond butter (The seed butters may be gentler on your digestive system.)

1/4 cup hempseeds (Great source of all Omega’s : 3, 6, 9–nutty and delicious)

1/4 cup chia seeds (Excellent for healthy bowel movements and tons of Omega-3′s)

1/4 cup raw honey (Raw honey contains lots of enzymes for digestion!)

Pinch of sea salt (Good source of electrolytes and naturally-occurring iodine)

1/2 tsp or so of powdered greens (spirulina, chlorella, nettle, etc.)

2 Tbsp of coconut oil (Medium-chain fatty acid that is excellent for your hair, skin and digestion!)

Sometimes we add raisins–Ethan’s favorite!

Mix all these ingredients in a bowl.  Then roll it into 1-inch balls and place in a sealed container.  Refrigerate, then enjoy whenever you’d like!  Enjoy a delicious sweet treat and healthy bowel movements to follow!

Email me if you have questions!  allison@newharvestnutrition.com

Nutrition Check-up & Body Composition Test Special 

Thursday Evenings  6-7:30 pm      

1967 Westridge Lane NW, 98502   Allison’s House  

June 23rd:  Juicing 101: For Detox, for Wellness, for Life

 June 30th:  Sprouting Basics: Clover, Alfalfa & More

July 7th:     Fresh, Raw Soups: No Heat, All Veg, 100% Delicious

July 14th:   Raw Cobblers & Cakes: Nutritious Desserts

July 21st:    Gut Healing Goodies: Stocks, Ghee, Kraut & a Treat

Call or e-mail Allison to register. 

7 people to a class.  (3-person minimum)

$40 per person–cash or check please, mailed to address above.

360-970-1526       allison@newharvestnutrition.com

Woo-hoo!  Getting into Food at the click of the mouse.  No, you won’t have the nifty coil-binding for countertop convenience, but you’ll have a digital copy that can’t get No-pest Pesto or Cashew Cream spilled on it!  I hope everyone enjoys the convenience of the E-book.  Download onto your mobile device and take Getting into Food wherever you go!!  You can click on the picture of the book below to purchase the download and to read testimonials from folks who enjoy the book.  If you live in Olympia and would like a hardcopy, please go to Orca Books or the Olympia Food Co-op. 

Click Image to Download

Lots of Love!  Remember, EAT WELL & ENJOY! — Allison

A simple Detox Tip:  Add lemon wheels or cucumber slices to your water.  Both lemon and cucumber assist in the detoxification process.  Lemon alkalizes in the body thus supporting proper pH in the small intestine, where bowel dysfunction occurs due to an overgrowth of bacteria and parasites.  Lemon, as most of us know, is a natural anti-microbial.  I prepare poultry and fish for cooking by gently rubbing fresh lemon juice on the flesh then rinsing with cold water. 

Cucumber naturally cools inflammation in the body and is effective as a diuretic and detox aid by facilitating excretion of wastes through the kidneys, thus avoiding the body’s need to purge waste through the skin. Rich in Potassium, Sodium and phosphorous, any form of cucumber, either as a juice or in its natural state will effectively neutralize blood acidosis.

So slice up a lemon or a cucumber and let it sit in a pitcher of water in the fridge or on the counter.  Pour yourself a glass throughout the day to stay hydrated and gently encourage your body’s own natural detoxification processes.

We can all feel a little tired and fuzzy, so now would be a good time to start these daily detox practices. 

Go to www.newharvestnutrition.com  and click on Handouts to print out the 5 Lists brochure that contains a list of daily detox reminders!   Also, check out the Spring Cleaning Detox Class Handout .

Eat well and Enjoy!

I am so excited to plant cabbage soon.  We’re amending the garden beds this week to get ready to plant our little starts soon!  Slaw, sauerkraut, stirfries, stuffed cabbage–it’s one of my favorite vegetables!  Cabbage is high in a compound called Vitamin U–not actually a vitamin.  Vitamin U helps the heal the lining of your stomach to prevent ulcers, acid indigestion and to help your stomach cells perform optimally and make the pepsin it needs to break down proteins!  Amazing!  When properly prepared, it also helps to soothe the intestinal wall.  Raw, fermented cabbage, sauerkraut, contains probiotics, beneficial bacteria, to promote optimal digestive function. Enjoy sauerkraut alongside any meal as a condiment.  In Olympia, we are so blessed to have OlyKraut–two local gals pounding out delicious combinations of sauerkraut, spices and love!  Buy a jar and you’ll know what I’m talking about–it’s good stuff! 

Here’s a recipe that’s simple and delicious and goes well with any meal!  Get your Greens!!

1 Head of Green Cabbage, shredded

1 cup cashews

1 cup water

1-2 cloves garlic

1/2 tsp salt

Juice of one lemon

1/4 cup hempseeds

1 T. olive oil

1/8 to 1/4 tsp of fresh cracked black pepper

Start by shredding the cabbage thinly.  Put it in a large bowl and sprinkle the salt right onto the cabbage.  Toss and massage altogether.  This breaks down the cell walls of the cabbage, making it more tender.  Really use some muscle here and break that cabbage down.  It will all start to get really wet–that’s the water seeping out of the cells of the cabbage. 

Now it’s time for the slaw dressing:  In a blender, process cashews, water, lemon, pepper, garlic and olive oil until smooth and creamy.  Sprinkle hempseeds all over the cabbage, then drizzle the dressing on.  Toss with your hands or some tongs–when I’m cooking for just the family, I use my hands (fewer things to wash and I get to lick my fingers!).  Mix until cabbage is coated.  We enjoyed this last night with black beans and rice with dulse on top.  Our three-year-old Ethan Merric kept saying, “Mmm, yum,” and would lick the slaw dressing off his fingers.  Like mother like son I guess.

(By the way, I had a great picture for you all, but I’m having issues with my not-so-smart phone.)

Using cashews and water as a substitute for milk, cheese and yogurt is a great way to add creamy, rich flavors and textures to your foods. 

Eat well & Enjoy!

I love this time of year.  Spotting the first daffodils and forsythia assures me that I will see the sun soon and that my garden will soon begin to produce delicate salad greens to munch everyday!

Greens are so important for overall detoxification of the blood and the intestines.  They help balance the body’s pH to protect it against overgrowth of bad bacteria, fungi, parasites and viruses.  They keep our bodies clean and vibrant.  Specifically, chlorophyll, the compound that makes green foods green, increases the oxygen-binding capacity of our red blood cells.  Since our blood transports nutrients and wastes on a constant basis, it is important to keep it strong, healthy and on the move.

Greens like spirulina, chlorella, alfalfa grass and barley grass also help regulate blood sugar levels to prevent cravings.  They also provide your body with lots of energy to keep you focused and feeling vital all day long.  Drink 1-2 tsp. of a concentrated greens drink in 8-10 oz. of water between meals.  If you’re looking to do a one-day fast or give your gut a break, try drinking up to 1/2 gallon of green drink throughout the day on a day you don’t have a lot going on.  For a great concentrated greens drink, go to www.empoweredherbals.com.  Rachael Jean makes the best that I’ve found.  I use it personally everyday and feel amazing drinking it or adding to my smoothies.  Sometimes I even add a pinch to my rice and lentils.

Increasing your greens also helps to detoxify the body of unwanted pollutants like radiation and harsh chemicals.  Follow instructions above.

Sprouts have tons of enzymes and lots of chlorophyll.

If you’re not exactly thrilled about the idea of slugging back glasses of concentrated greens, enjoy delicate spring green mixes that will soon be at your farmers’ markets, a handful of sprouts on any salad, massaged kale, and sesame ginger broccoli stir-fries.

Here’s a great salad recipe that utilizes sardines, one of my favorite protein sources.

Spring Greens Nicoise

6 cups mixed salad greens

1 can wild salmon or sustainably harvested sardines (Try Wild Planet Foods–amazing)

2 hardboiled eggs

1/4 cup kalamata or black olives

1 Tablespoon capers

1/4 cup sun-dried tomatoes

Dressing:

1/4 cup extra virgin olive oil

2-3 T fresh lemon juice

2 cloves fresh garlic, minced

1/4 cup fresh parsley, chopped

Pinch of sea salt

Pinch of fresh cracked pepper

Place all dressing ingredients in a large salad bowl and whisk together.  Place greens into the bowl and gently toss, coating them with the dressing.  Add the remaining ingredients (fish, egg, olives, capers & tomatoes) on the greens and serve.  Delicious!!

Healthy fats play an important role in creating optimal health.  Essential fatty acids, as they are technically referred to, are necessary to maintain the integrity of the cell membrane of each and every cell.  This is important because the cell membrane governs what gets inside the cell and what stays out.  We want toxins out and nutrients in–this is the job of the cell membrane.

Healthy fats like fish oil, flaxseed oil, hempseed oil, borage oil, blackcurrant seed oil and evening primrose, to name a few, also help manage inflammation in its many forms, such as dermatitis, seasonal allergies, joint pain and stiffness, cardiovascular disease and high LDL cholesterol.  Essential fatty acids also help your body efficiently make hormones to prevent depression, irregular periods, blood sugar dysregulation/hypoglycemia.

Fats are low-glycemic thus will lower the glycemic index of most meals.  Drizzle fresh olive oil over steamed vegetables or sprinkle ground flaxseed meal over a cup of oats for more energy and to keep your blood sugar stable for hours.  Eating healthy fats with meals prevents your blood sugar from dropping, which promotes the secretion of the hormone cortisol, known as the stress hormone, which likes to dump fat right around the belly.  So eating FAT helps you lose FAT.

Omega-3 Sources:  fish oil, cod liver oil, flaxseed meal and oil, hempseed meal and oil

Omega-6 Sources: blackcurrant seed, borage, evening primrose oil, hempseed oil

Omega-9 Sources: avocado, nuts and seeds

Healthy Saturated Fats:  ghee and coconut oil (to be consumed sparingly)

“Fat in the mouth does not equal fat on the body.”

By February, most of us are tired of the cold, snowy season. Imbolc reminds us that spring is coming soon, and that we only have a few more weeks of winter to go. The sun gets a little brighter, the earth gets a little warmer, and we know that life is quickening within the soil.  February 2nd is Imbolc in the Northern Hemisphere.  It is a time to begin preparing for the spring, whether it’s in your garden or in your gut.

This year, I’d like to offer an Imbolc special.  At this particular time of year, people like to cleanse, detox and renew.  It also happens to be the time of year when allergies flair!  Let’s work on establishing a solid digestive foundation for constant renewal, allergy management and sustainable energy!

For $99, receive a comprehensive Nutritional Assessment, Food Journal Review, Customized recommendations to prepare YOU for spring and one follow-up appointment to check and discuss the future!  This is a great deal!

(Supplements, which may or may not be recommended, are not included in the $99.)

Call me today to schedule!   Allison Hamza  360-970-1526

Detoxification is a process that your body is constantly undergoing to rid you of toxins and to rejuvenate cells to keep you healthy and free of disease.  But often, these detoxifications pathways are not open, leading to a build up of toxins, which leads to chronic conditions, aches and pains, digestive issues, fatigue and, in many cases, diseases.  Here are some tips to help keep those toxins movin’ on out of your bod!

1. Drink lots of water:  The urinary tract is one of the ways through which our bodies eliminate wastes.  Staying hydrated provides that the toxins will keep flowing right on out.

2. Use a dry skin brush:  Keeps the lymphatic system flowing, also a system that eliminates wastes.

3. Exercise:  The blood carries toxins out to areas of elimination.  If the blood is stagnant, disease will find a place to nest.

4. Bounce up and down:  Keeps lymph and blood moving.

5. SWEAT:  Steam shower, sauna, hot tub, whatever.  Sweat those toxins out!  Your skin contains over 11,000 square inches of opportunity to release toxins.

6. Eat fresh, whole foods (lots of vegetables) to feed your body what it needs to keep these elimination pathways open.

For more information regarding detox or to schedule an appointment to customize your own detox program (in person or via Skype), please email me at allison@newharvestnutrition.com or call me at 360-970-1526.

Be well and enjoy Autumn!

Allison Hamza