Tangy Carrot-Apple Salad

Dietitian’s Recipe of the Week:

Tangy Carrot-Apple Salad                                                                                                                                                                           

Serves 10

Ingredients

            ¼ cup apple cider vinegar                            1 cup fresh parsley, chopped       

            3 garlic cloves, minced                                ½ cup craisins, chopped    

            4 cups grated carrots                                   3 tbsp extra virgin olive oil

            2 medium gala apples, finely diced             1 tsp agave nectar  

            1 bunch green onions, sliced                        Salt and pepper to taste

            1 bag organic baby spinach                      

           

Directions

            Combine vinegar and garlic in a small bowl and let stand for 15minutes. Mix together the carrots, apples, green onions, parsley, and craisins in a large bowl. Wisk together the salt, pepper, agave, and oil into the vinegar mixture. Pour and mix in with the carrot mixture. Cover and chill for at least 1 hour. Serve mixture on a bed of baby spinach leaves. Add 3-4ounces of grilled chicken to make a complete meal.

Nutrition facts (per serving): 112calories, 4.5g fat, 18.5g carbohydrate, 4g fiber, 1.5g protein

Supplement Highlight: Adaptogenic Herbs

By Erin Peisach, RD, LDN

What if I told you there is a pill that you could take and the pill would know exactly what is wrong with you and exactly how to fix it? Does this sound too good to be true? Well, you may be correct…but the good news is there is a supplement that has similar healing powers. It knows the body’s weaknesses and provides the necessary support to recreate balance. This supplement is called an adaptogenic herb.

Vis consevatrix - or the body’s ability to heal itself - is the core of adaptogenic herbs. These are herbs that support the body in its ever-changing environment, and help it come back to a state of equilibrium. When the body experiences disease, it is said to be out of equilibrium. Adaptogens rejuvenate the body and produce vitality by improving one’s ability to handle stress, reduce pro-inflammatory pathways, and increase anabolic metabolism. There are many different types of adaptogens, each with their own unique features.  Many of them have scientific backing to support their efficacy and safety, plus they have been used by herbalists for thousands of years.

Some of the most commonly used adaptogenic herbs include Ashwagandha, Rhodiola, Eluethero, Ginseng, and Holy Basil. Products found on the market often contain a blend of different herbs and nutrients, while other products contain standardized doses of an isolated herb. Both forms can be effective, but no matter the form, it is most important to choose a high quality product where the herbs have been grown, handled, used, and stored properly.

At the University of Maryland Integrative Medicine Clinic, we offer Ashwagandha and Rhodiola supplements to our patients. Ashwagandha, which means “strong as a horse,” promotes restful sleep and is often used for a wide range of conditions including arthritis, anxiety, respiratory disorders, and nervous system disorders (2). It can be used on daily basis to broadly support physical and mental health and improve longevity through its anti-inflammatory, anti-stress, immune boosting, and rejuvenating properties. Modern research has shown this herb to protect against cancer and cardiovascular disease (3, 4).

Rhodiola is a Russian herb that has been proven to enhance mental and physical performance. It also improves the immune system, making it a nice remedy for cold and flu prevention and treatment (5). Rhodiola has been used for many other benefits including improved memory function and exercise performance, stress management, sexual enhancement, reducing altitude sickness, and more (5, 6, 7). Some believe it is best used as part of an adaptogenic formulation, such as in the product Vital Adapt by Natura Health.

To learn more or to find out if these herbs may be right for you, talk with your practitioner at the clinic today by calling 410-448-6361.

References:

      1.     Yance, DR. Adaptogens in Medical Herbalism. 2013.

      2.     C. Tohda, T. Kuboyama, K. Komatsu, and A. Vanella, “Indian medicinal plants as antiradicals and DNA cleavage protectors,” Phytomedicine 8(2) 2001:125-32

      3.     S,K. Gupta, I. Mohanty, K.K. Talwar, et al. Cardioprotection from ischemia and reperfusion injury by Withania somnifera: A hemodynamic, biochemical and histopathological assessment. Molecular Cell Biochemistry. 260(1-2). 2004:39-47.

      4.     K. Kaur, G. Rani, N. Widodo, et al. Evaluation of the anti-proliferative and anti-oxidant activities of the leaf extract from in vivo and in vitro raised ashwagandha. Food and Chemical Toxicology. 42(12). 2004:2015-20.

      5.     Brown, Gerbarg, and Ramazanov, “Rhodiola rosea.”

      6.     Darbinyan, Kteyan, Panossian, et al., “Rhodiola rosea in stress-induced fatigue” Abstracts of the Seminar on Rhodiola rosea, June 18, 2002, Mikkeli, Finland.

      7.     K. DeBock, B.O. Eijnde, M. Ramaekers, and P. Hespel, “Acute Rhodiola rosea intake can improve endurance exercise performance,” International Journal of Sports Nutrition and Exercise Metabolism 14(3) 2004:298-307.

5 Tools to De-Stress this Holiday Season

By Erin Peisach, RD, LDN

Ah, the Holiday season.  A time filled with family, football, and of course fabulous food! A time for us to relax, enjoy the company of our loved ones and give thanks for what we have…If only it was that simple! Let’s not forget the shopping, pushing through the hustle and bustle, colder weather, shorter daylight hours, cold and flu season, hosting the in-laws and hectic traveling that often accompanies the holidays. Not to put a damper on it, but I think most of us need to whip open the “stress management toolbox” to prevent any meltdowns!

Here are 5 tools to add to your Stress Management Toolbox this holiday season:

      1.      Breathe! We do it all day, every day, all night, and every night, since the day we were brought onto this earth.  But are we doing it all wrong? During times of stress you may notice that your breathing is shallow and quick. To help relieve stress when it strikes, try taking a deep breath in through your nose, counting to four, feeling your belly expand with air. Release the breath out of your nose, counting to four, and feel your belly release the air. Do this for ten full breaths.

      2.      Be Present. It sounds so simple, but people rarely concentrate on the present and instead concentrate on the past or the future. Stress will come when you worry too far out of your current level of control. When a stressful situation arises, pay attention to the present moment by focusing on your senses. What can you smell? What do you see? Can you hear the birds chirping? How does your body feel? Bring yourself back to the present situation and your stress will ease away.

      3.      Hang out with your pet. Studies show that pets help humans to lower their blood pressure and cortisol levels and boost oxytocin, the body’s happiness and relaxation hormone. If you have a pet, spend some quality time together during the holiday season. If you don’t have a pet, you may gain the same stress-relieving benefit from brief encounters with a neighbor or friend’s pet!

      4.      Adaptogenic Herbs. What’s that? They are herbs that help the body adapt in the face of physical or emotional stress.  These herbs or herb blends have been used for centuries and are considered safe and efficacious. At the University of Maryland Center for Integrative Medicine clinic, we often recommend the herbs Ashwagandha and Rhodiola to help patients manage stress and other conditions. Ask your clinician about our supplements at your next visit!

      5.      Be in Nature. Research shows that being or even looking at nature can help relieve stress. Often as the days get colder and shorter, people limit their exposure to the outdoors. Try making an effort to get outside during Thanksgiving time and maybe throw around the football, walk the dog, or even take a stroll through your neighborhood or a park. Breathe in the cool, fresh air. Notice the changing colors all around you. Smell the crisp, autumn day. Be present in nature!

Follow even one of these tips and your stress should be cut in half during this often stressful time of year. Have a happy, healthy, and stress-free Holiday season!

To schedule an appointment to see Erin Peisach, call the Clinic at 410-448-6361 or email them at CIMClinicInfo@som.umaryland.edu.

Red Lentil Dal

Serves 8

Ingredients

2 cup red lentil            1 medium onion, finely chopped

6 cup water                 2 large tomatoes, seeded and chopped

2 tbsp olive oil             4 large garlic cloves, minced

2 tsp cumin                 2 chili peppers, finely chopped

2 tsp ground ginger    ½ cup cilantro, chopped

½ tsp turmeric             Salt and pepper to taste

Directions

Boil water in a medium pot, and then add lentils. Reduce heat to a simmer and skim off any foam from the top. Cook until lentils are tender, about 12 minutes, stirring occasionally. Meanwhile, heat the oil in a medium skillet over medium-high heat. Add garlic, onion, and chili pepper and cook until golden. Add tomato, cumin, turmeric and ginger and cook for 2-5 minutes, stirring occasionally. Turn heat off, and add mixture to cooked lentils. Add cilantro and mix well. Cook for 5 more minutes, then serve.

Nutrition facts (per serving): 100calories, 4g fat, 12.5g carbohydrate, 4.5g fiber, 5g protein

Recipe courtesy Erin Peisach, RD, LDN (click here for Erin's bio)

To schedule an appointment with Erin, please call the clinic at 410-448-6361.

Butternut Squash with Onions and Pecans

Serves 8

Ingredients

            1 cup chopped pecans                                                      

            3 tbsp grass-fed butter

            1 large onion, chopped

            2 ¼ lb butternut squash, peeled, seeded, cubed

            Celtic sea salt & black pepper to taste                            

            3 tbsp chopped fresh parsley

Directions

            Melt butter in a large, heavy skillet over low heat; add onion, and sauté for about 15 minutes, until very tender. Stir in squash and cover the skillet. Meanwhile, place pecans on an ungreased baking sheet. Toast at 350 degrees for 5 to 8 minutes. Continue cooking and stirring squash until tender for about 15 to 20 minutes. Season with salt and pepper. Stir in pecans and chopped parsley. Enjoy!

Nutrition facts (per serving): 100 calories, 4.5g fat, 86mg sodium, 17g carbs, 3g fiber, 1.5g protein

Recipe courtesy:  Erin Peisach, RD, LDN (read Erin's bio here)

To make an appointment with Erin, please call the clinic at 410-448-6361.

Gluten-Free Pumpkin Muffins

Makes 18 muffins

Ingredients

½ tsp baking soda         

4 eggs

½ tsp sea salt                

1cup pumpkin puree

1 cup almond flour       

¼ cup oil

1/3 cup coconut flour   

1/3 cup honey

½ tsp nutmeg                

8 drops liquid stevia 

½ tsp cinnamon             

½ cup of chopped walnuts

½ tsp ginger

Directions

Preheat oven to 350F. Blend all of the dry ingredients together. Blend all of the wet ingredients together. Add the wet ingredients into the dry and mix well. Spray a muffin tin with nonstick cooking spray. Add the batter to the pan. Bake for 30 minutes or until browned.

Nutrition facts (per muffin): 140calories, 10g fat, 10g carbohydrate, 2g fiber, 4g protein

Recipe courtesy: Erin Peisach, RD, LDN (read Erin's bio here)

Supplement Highlight: Nutrametrix OPC-3

Written by:  Erin Peisach, RD, LDN

OPC-3, which is short for oligomeric proanthocyanidins, is a highly bio-available, potent antioxidant supplement that is now offered for patients at our patient clinic. This exciting supplement is up to 20-times more powerful than vitamin C and 50-times more powerful than vitamin E in its antioxidant capacity. What exactly is in this supplement that makes it so effective? It contains a combination of bilberry, grape seed, red wine, and pine bark extracts, as well as citrus extract bioflavonoids. Not only will OPC-3 neutralize harmful free radicals in the body, but it may also help maintain joint flexibility, improve cardiovascular health, and reduce inflammation.

A 2008 study published in Angiology found that OPC-3 daily supplementation over a 2-month period lowered all major cardiovascular risk factors compared to a placebo. Blood pressure, total cholesterol, and fasting blood glucose were reduced, endothelial function was improved, skin microcirculation was enhanced, and C-reactive protein dramatically decreased by 52.1%.

This supplement comes in a powder that is mixed with water, creating an isotonic solution that is consumed on an empty stomach. Don’t worry…it tastes like grape juice! The science behind this form of supplementation is that the nutrition is highly bioavailable and immediately absorbed into the body, bypassing the need for high amounts of stomach acid or digestive enzymes. It is reported that some tablet supplements are only 10-40% absorbed compared to 90-95% absorption for isotonic supplements. In a 2009 study published in Phytotherapy Research, they found that the isotonic OPC-3 compared to the tablet OPC-3 significantly accelerated the bioavailability of flavonoids. At 10-minutes post-consumption, the isotonic OPC-3 significantly decreased the subjects’ reactive oxygen species six times greater than the tablet form and it remained significantly greater throughout a four hour period.

This safe, highly effective antioxidant supplement may provide numerous benefits to your health. Ask one of our clinicians about OPC-3 at your next visit and find out if it may be an appropriate supplement for you!  Call us at 410-448-6361 to schedule your next appointment or ask questions.

References:

1. Cesarone MR, Di Renzo A, Errichi S, Schonlau F, Wilmer JL & Blumenfeld J. (2008) Improvement in circulation and in cardiovascular risk factors with a proprietary isotonic bioflavonoid formula OPC-3. Angiology. 59(4), 408-414.

2. Cesarone MR, Gross MG, Di Renzo A, Errichi S, Schonlau F, Wilmer JL & Blumenfeld J. (2009). Accelerated antioxidant bioavailability of OPC-3 bioflavonoids administered as isotonic solution. Phytother Res. 23(6), 775-777.

Food Reactivity - Testing & Treatment

Did you know that our clinic specializes in food sensitivity testing and treatment? Erin Peisach, the clinic’s Registered Dietitian, is a Certified LEAP Therapist (CLT). What is LEAP? Quite simply, it is a diet program designed to help people suffering from food sensitivity symptoms. Symptoms can range from bloating, diarrhea, and excessive gas, to eczema, chronic migraine, fibromyalgia, irritable bowel syndrome, and chronic muscle and joint pain. The tricky part is trying to identify the food sensitivity that may be provoking these symptoms. Food sensitivities are dose-dependent, meaning small amounts of the food may not cause a problem, but larger amounts will. They can also have a delayed response in the body, meaning symptoms may not be experienced immediately after ingestion, but anywhere from 4 to 96 hours later. Because of these two factors, food sensitivities are extremely difficult to diagnose.

In the past, clinicians have helped patients try to identify food sensitivities by using a food elimination diet followed by a food reintroduction challenge. We call this the “guess and check” method because there is no sure-fire way to know that the diet is void of all reactive foods. For instance, one person may be sensitive to dairy, gluten, fish, peanuts, and citrus, some of the most common food triggers, while another person may be sensitive to rice, pears, lamb, and olives, some of the least common food triggers. Essentially, there is no perfect hypoallergenic diet for the entire population because each person’s body is unique.

Alternatively, some clinicians have used blood tesing to help diagnose food sensitivities, including ELISA IgG and ALCAT. While these tests can be helpful in identifying food triggers, they also have flaws. In particular, the IgG test exclusively quantifies the IgG response to specific foods and does not measure all of the other ways the body may react to a trigger food. Because of this limitation, the test results may show you that unsafe foods are actually safe.  As with any diagnostic test, it is important with food sensitivities to use a sensitive and specific testing method to guide therapy.

The LEAP program utilizes a test called Mediator Release Test (MRT).  Rather than relying on IgG, it measures the release of chemical mediators of food sensitivity symptoms by immune cells.  MRT is becoming the gold-standard test in the industry, with studies supporting its accuracy and reliability.

Erin uses the results of the MRT to put together an individualized eating program to improve your symptoms, heal your gut, and improve your health. Contact the clinic today by calling 410-448-6361 to schedule an appointment and find out if this is the right program for you.