Author: Nataliya

Hello,

this post is for people who are still eating or potentially interested in eating oats, either regularly or occasionally.

I know that some people avoid eating oats. The most common reason is following gluten-free or grain-free diets. The definite sources of gluten are wheat, barley, and rye; the oats, technically free from gluten, can often get cross-contaminated.

Being genetically predisposed to the gluten sensitivity, I have been following a gluten-free diet for several years. However, I discovered that occasionally I can eat oats and feel pretty good after that.

I want to share with you the tips that work for me.

1. It is crucial to get the certified gluten-free oats. It means that they have been processed and packaged on a gluten-free, uncontaminated equipment, or, at least, the chance of the cross-contamination is small (Verma et al., 2017). You may want to try different brands to see which one works better for you.
2. My top preference is the certified gluten-free raw whole oats. Yes, I mean whole kernels or groats. They are sproutable and very minimally processed, with only the outer husk being removed.
3. The gluten-free steel-cut oats are agreeable with my body as well. They are, however, a bit more processed with heat than the whole kernels, and, therefore, carry a higher chance of cross-contamination.
4. The gluten-free oat flakes do not work for my body, most likely because they are the most processed oats available.
5. I soak the oats overnight to soften them, start sprouting process, and make them more digestible.
6. Then, I blend the soaked oats in water, together with cinnamon, one date, and some probiotic powder. Sometimes, I add a drop of raw unfiltered apple cider vinegar. As a result, the oatmeal becomes silky soft, easy to chew, and very filling and digestible.

According to the recent systematic review and meta-analysis, the oat consumption did not affect the gastrointestinal symptoms, histologic findings,  the degree of the intraepithelial lymphocyte infiltration, or the results of the serologic tests in both adults and children with celiac disease (Pinto-Sanchez et al., 2017).

The avenin, a protein found in oats, is immunologically different from the gluten, a protein of wheat, barley, and rye. According to Glissen, van der Meer, and Smulders (2016), the oats could be introduced into the diets of celiac or gluten-sensitive individuals after the gut mucosa has been healed from inflammation.

The more rigorous, double-blind, placebo-controlled, randomized controlled trials, that compare the different types of oats and their effect on celiac or gluten-sensitive people are still being in progress.

I encourage you to notice how your body feels after eating the oatmeal. If you have a documented or suspected celiac disease or gluten sensitivity, consult your doctor and contact a certified nutritionist to get professional assistance with the individual and anti-inflammatory adjustment of your recipes and meal plans.

Feel free to let me know if you have any questions.

Happy eating!

Nataliya.

References:

Gilissen, L. J. W. J., van der Meer, I. M., & Smulders, M. J. M. (2016). Why Oats Are Safe and Healthy for Celiac Disease Patients. Medical Sciences, 4(4), 21. http://doi.org/10.3390/medsci4040021

Pinto-Sánchez, M. I., Causada-Caio, N., Bersik, P., Ford, A. C., Murray, J., Armstrong, D., … Leffler, D. (2017). Safety of Adding Oats to a Gluten-Free Diet for Patients With Celiac Disease: Systematic Review and Meta-analysis of Clinical and Observational Studies. Gastroenterology,153; 2, 395 – 409.e3. DOI: https://doi.org/10.1053/j.gastro.2017.04.009

Verma, A. K., Gatti, S., Galeazzi, T., Monachesi, C., Padella, L., Baldo, G. D., … Catassi, C. (2017). Gluten Contamination in Naturally or Labeled Gluten-Free Products Marketed in Italy. Nutrients, 9(2), 115. http://doi.org/10.3390/nu9020115

I’ve been busy lately preparing for my final exams on Anatomy and Physiology and Graduate Topics in Holistic Nutrition at the American College of Healthcare Sciences.

I feel like my success depends entirely on the quality of my long-term memory. The long-term memory has enormous capacity, and it may last a lifetime (Marieb & Hoehn, 2016).

To prepare for the final exams, the students are using the declarative or factual memory. It entails learning the precise information and lots of details and facts. It requires the conscious processing and association with previously learned facts (Marieb & Hoehn, 2016). That’s why it may feel so overwhelming!

I wanted to share four critical approaches that can strengthen the long-term memory (Marieb & Hoehn, 2016; Marx & Gilon, 2013):

1. Maintain an alert, aroused state of consciousness.
I notice that when I feel tired, my brain and memory do not work well. Taking breaks and bringing myself back to a conscious state helps to come back to studies with a refreshed mind.

2. Repeat and rehearse the facts and details.
Repeating and revisiting the information is crucial, as it is hard to remember all the tiny details from the first time.

3. Create associations between new information and previously learned information.
When I try to integrate the new information with what I already know, it seems to cling to my brain with less effort. I noticed that being creative in making these associations makes the learning process more fun.

4. Allow time for chemical and structural changes to occur in the brain.
I think it helps to know that the absorption of new information takes time and that it can not be forced into the memory. Even at rest and during sleep and extracurricular activities, the brain is still working on consolidating new information.

And I would also add that eating quality foods, getting daily exercise, and allowing some downtime to rest and unwind can help to support the health of the brain cells and the body as a whole. I might write a separate post on this topic later.

Wish me good luck with the finals 🙂

Thanks for visiting my blog and good luck to all the students out there!

References:

Marieb, E. & Hoehn, K. (2016). Human Anatomy & Physiology (10th ed). San Francisco: Pearson Benjamin Cummings.

Marieb, E. & Hoehn, K. (2016). Human Anatomy & Physiology Study Guide (10th ed). San Francisco: Pearson Benjamin Cummings.

Marx, G., & Gilon, C. (2013). The Molecular Basis of Memory. Part 2: Chemistry of the Tripartite Mechanism. ACS Chemical Neuroscience, 4(6), 983–993. http://doi.org/10.1021/cn300237r

Happy New Year! Have you decided on your New Year resolution yet?

Mine is to continue experimenting with the plant foods and new ways of growing, preparing, and eating them.

A few days ago, I tried acorn squash for the first time, and it amazed me by its deliciousness.

I cut it across in half, removed the seeds, and steamed both halves at low temperature. It was soft, slightly sweet, and filling.

I washed, dried, and saved the seeds to plant them in spring.

Nutritionally, acorn squash is high in fiber (9 grams per 1 cup!), and many vitamins such as vitamin C, B1, B5, B6, pro-vitamin A (carotenes), and folate.

As for the minerals, it is a good source of calcium, magnesium, iron, potassium, and manganese, and has traces of zinc, selenium, and copper.

Acorn squash is low in fat, calories, and glycemic index, and a good source of omega-3 fats (76 mg per 1 cup). One cup of cooked acorn squash contains 2.3 g of protein, 0.3 g of fat, 30 g of carbohydrates, and 115 calories.

Stay tuned for more ideas on plant-based foods and beverages!

We wish you a happy, healthy, and fulfilling new year!

References:

National Nutrient Database for Standard Reference. (2016). United States Department of Agriculture. Agricultural Research Service. Retrieved from https://ndb.nal.usda.gov/ndb/foods/show/3186?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=Acorn+squash&ds=&qt=&qp=&qa=&qn=&q=&ing=

SELF Nutrition Data. (2014). Squash, winter, acorn, cooked, baked, without salt. Retrieved from http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2645/2

I made chocolate covered walnuts this year as a homemade Christmas gift for the family and friends. It is very easy, takes about 20 minutes, and can be made a few weeks ahead of the occasion.

First, you need to get all the ingredients: walnuts, a dark chocolate bar, spices, coconut oil, coconut flakes.

Second, you need to get all the supplies: the glass jars (1/4 -1 cup), ribbons, the gift bags and tissue paper.

Third, set a time to get it done. Viola!

This gift is beautiful, delicious, and unique. The recipe will make 2 cups of chocolate walnuts. If you plan to use 1/2-cup jars, then you will make 4 gifts. If you use 1/4-cup jars, you will get 8 gifts. Enjoy and let us know how it worked out for you!

We wish a very Merry Christmas to you and yours!

The Recipe:

Ingredients:

• 2 cups walnuts
• 1 dark chocolate bar (or the equivalent amount of raw homemade chocolate pieces)
• 2 Tbs coconut oil
• 1/4 tsp pumpkin spice
• 1 Tbs shredded coconut
• a pinch of Himalayan salt

Yield: 2 cups or 16 servings

Method:

1. In a double boiler, melt the chocolate bar, add coconut oil, and pumpkin spice and stir gently until well incorporated and liquid. Remove from heat.
2. Add walnuts to the chocolate liquid and mix well until fully covered.
3. Spread walnuts on a sheet covered with a parchment paper, sprinkle with shredded coconut and put in a freezer for 1 hour.
4. Serve immediately with fresh fruits or berries. 1 serving is 1/8 cup.
5. Keep frozen for up to 2 months or refrigerated for up to 5 days.

Recipe variations:

• Soak and dehydrate the walnuts for optimal digestibility
• Instead of walnuts, use almonds, pistachios or other nuts

Optional: you can make your own chocolate from raw cacao powder, dates, maple syrup, and coconut oil

Enjoy this beautiful and delicious dessert!

Nataliya.

Video: Cats Eating Their Breakfast

In this video, my cats are enjoying an avocado and flax crackers.

Studying and practicing holistic living for the past three decades, I have learned quite a bit about human health and balanced lifestyle.

How about our furry babies? I had cats as pets since my childhood. As a pet owner, I always wanted to find out how to create a good nutrition and lifestyle routine for them.

I owe many thanks to the amazing team of the holistic veterinarians at the Healthy Pets Veterinary Hospital in San Francisco. I learned that some of the human foods could be necessary and safe for cats. The food choices depend on the results of the evaluation of the pet’s health status, so first of all, take your pet to the vet and discuss the available dietary options.

Thanks for watching a video and reading this post!

Feel free to share your thoughts and experiences.

Happy Holidays to you and your pets 🙂

References:

Healthy Pets Veterinary Hospital. (2017). Retrieved from http://www.sfhealthypets.com/about

Today I’d like to talk about desserts. What is your favorite one for the upcoming holiday season?

My all-time favorite is a cheesecake. Feeling inspired by many raw vegan foodies, I have experimented with many versions of it.

This is my most recent version: Carrot Cheesecake. I got my inspiration from amazingly delicious desserts made at Que SeRaw SeRaw cafe.

I used dates, almonds, and coconut for the crust.

The filling had carrots, dates, lemon, coconut, and cashews. For the frosting, cashews and coconut worked wonders.

It turned out very delicious!

I’ll post the recipe with the method of preparation soon. Stay tuned 🙂

Happy Holidays!

Nataliya.

The Thanksgiving and New Year holidays are upon us! Have you started feeling the rush and the excitement of the season? It is a time to start wrapping up the current year,  setting new goals, and reconnecting with family members and friends.

Additionally, some of us celebrate the spiritual meaning of the season – learning from the past experiences and welcoming the new opportunities.

It can be a stressful time. Many people can gain weight during this holiday season. If it ever happened to you, you are not alone! The reasons for the holiday weight gain are extra stresses from having to do too much, not getting enough sleep and rest, engaging in social eating and celebrating, etc. In my family, there are four Holy Season birthdays!

Let’s review some key points that can help us stay on the toes, remain energetic and productive, and prevent unwanted weight gain. The less you gain, the less you’ll have to try to lose in the new year!

1. Reevaluate your food and nutrition choices. 
   • ~ Eat more of the foods that are light and nutritious.
     • Think vegetables of all types and colors! They contain many nutrients that help the body offset the stress and keep the metabolism active.
     • The 2015-2020 Dietary Guidelines recommendation is 2.5 cups of vegetables per day. If that sounds too much, do what you can as it still counts.
   • ~ Hydrate yourself.
     • Adequate intake of liquids is a must for your body to stay energized and cleansed from the inside out.
     • Plain or mineral water, green tea, and herbal tea are excellent choices!
     • How much of the liquids to drink per day? The average recommendation is 2 quarts (about 2 liters) per day.
     • According to one study, up to 2.5 liters for women and 3.3 liters for men per day, depending on the activity level, age, and health status.
   • ~ Talk to a holistic nutrition professional.
     • Get individualized tips on the holiday weight gain prevention. Gain less, and you’ll have to lose less!
     • RSVP for a free initial discussion and mention 10% off regular price during the holiday season!
2. Adjust your exercise routine.
   • ~ If you feel that there is no time or no energy to exercise, you are not alone.
     • Applying a creative attitude toward physical activities and movement options can save us from feeling guilty and offer more choices.
     • The bottom line is to keep moving throughout the day: walk, take stairs, and schedule regular stretching breaks.
   • ~ Yoga practice counts as a physical activity.
     • Some styles are vigorous, while others are more gentle.
     • During a busy and stressful season, your body may prefer an activity that is less intense and taxing. In this case, Yoga might be an appropriate option to try.
   • ~ Restorative yoga and Pranayama (yogic breathing).
     • These practices help to minimize the mental and emotional effects of stress and relax the overused parts of the body.
     • We offer one-on-one Yoga classes, customized for your body type and body issues. RSVP for a free initial discussion and mention 10% off regular price.

We wish you a safe, healthy, and blessed holiday season!

Nataliya.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429709/

Helander, E., Wansink, B., & Chieh, A. (2016). Weight gain over the holidays in three countries. New England Journal of Medicine. 2016; 375:1200-1202, September 22, 2016,DOI: 10.1056/NEJMc1602012  http://www.nejm.org/doi/full/10.1056/NEJMc1602012

Popkin, B., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Review. 2010, Aug; 68(8): 439-458. doi:  10.1111/j.1753-4887.2010.00304.x  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/

Stewart, H. (2016). Fruit and vegetable recommendations can be met for $2.10 to $2.60 per day. USDA. Economic Research Center. Retrieved from https://www.ers.usda.gov/amber-waves/2016/march/fruit-and-vegetable-recommendations-can-be-met-for-210-to-260-per-day/

Today I’m excited to share with you how easy it is to make your own vegetable broth.

For this purpose, you can use kitchen scraps or whole vegetables.

Organic vegetables and herbs are the best as they have less of the pesticides and other non-edible chemicals.

A vegetable broth is a staple in our household. It is delicious and full of nutrients. It is a pleasure to share it from our table to yours. Enjoy!

The recipe:

Ingredients:

• 1 beetroot with skin and leaves
• 1 sweet potato or a winter squash with skins
• 1 medium leek or green onion
• 1 cup of veggie scraps (celery bottoms, kale stems, parsley or cilantro stems, onion skins, winter squash seeds or skins, carrot tops or bottoms)
• 1 medium piece of wakame or kombu
• Water to cover 2-3 inches above the level of the vegetables

Method:

1. Wash all vegetables and herbs.
2. Cut them into 1-2 inch pieces and place into a pot.
3. Add water and bring to a gentle boil.
4. Simmer at the lowest temperature for    1 – 3 hours (up to 8 hours) with the lid slightly open.
5. Let cool, strain, and compost the vegetables.
6. Serving size is 1 cup
7. Drink it as a warm beverage or use as a stock for soups or casseroles.
8. Refrigerate for 3-4 days or freeze for up to 3 months.

Recipe variations:

• Add a pinch of Himalayan salt to the broth
• Add your favorite spices: ginger, coriander or cumin
• Add a ½ cup of mushrooms to the rest of the ingredients

Do you have questions or experiences to share? Let us know!

This vegetable broth is a staple in our household. It is delicious and full of nutrients. Enjoy and keep us posted!

References:

Bauman, E., & Marx, L. (2012). Flavors of health. Bauman College: Penngrove, CA (the recipe was modified)

Tasty. (2016). How to make veggie stock from kitchen scraps (video). Retrieved from https://www.youtube.com/watch?v=NcUEZaOp-5s

Yoga Practice: How To Make It Pleasant

Yoga practice can be a life-transforming experience. It can recharge your body, mind, heart and soul with new refreshing energies and gently bring all aspects of your being into a state of balance. The practice can include doing poses (asanas), pranayama (deep breathing), meditation and deep restorative rest.

There is one requirement for these amazing benefits to happen: the practice has to be regular. The word “regular” could mean different ideas to different people, and I encourage you to ponder and define it for yourself. At least, if you come back to the mat somewhat consistently, then you can start feeling and noticing positive changes.

No doubt, Yoga is becoming more popular. More studios and styles are popping up. Many of us have tried at least one community Yoga class or tried practicing at home. I attended several Yoga teacher trainings and have been teaching Yoga for the community and private clients for eight years. Following my inner calling, I established my own home Yoga practice more than two decades ago and would like to share some insights with you.

So, what makes a Yoga class a great experience? What helps you as a Yoga practitioner, whether you are a complete novice or a seasoned student, experience a feeling of lightness, recharge, emotional freedom, mental clarity and happiness during and after a Yoga class? Let me attempt to sum up the key points here for you:

1.  Know Thyself.
Throughout your Yoga practice, stay aware of your body’s capabilities and limitations. Accept what you can do in a moment and let go of any comparisons and expectations. Try not to force yourself into the “perfect Yoga image” in your mind. The body may feel very different on different days. Be grateful to your body and its abilities.

2.  Breathe.
Stay focused on your breath and invite your breath deep into your belly and the tiniest parts of your lungs. Breathe as slowly and as fully as you comfortably can. Notice the rhythm, temperature, pattern, length, and smoothness of your breath and allow it to become more relaxed. Practicing on an empty stomach or two to three hours after your last intake of foods and beverages helps relax the chest and abdominal muscles that orchestrate the breathing process.

3.  Soften.
Yoga practice is a time for inner reflection and inquiry. By consciously softening and relaxing your mind and heart, you can tune into your inner being more fully. Mental activities such as thinking, planning, and solving problems or reviewing emotionally upsetting situations are best to deal with outside of the Yoga class, so ask your mind to wait patiently until after the end of your practice.

3.  Listen to your body.
Listen to the feelings, sensations, sounds, urges, inner dialogs and other cues coming from your body. At one moment, you can notice some tightness in your back. Later, it could be a sense of release in your shoulders or neck or a feeling that you need to come out the pose sooner. Observe your body going through the experience of Yoga practice, stay gentle with yourself and respect your inner messages.

The last but not least: before you begin attending Yoga classes in the community or practicing at home, visit your health provider, review your medical history together and decide which type of Yoga practice might be your best fit. Keep your health team updated on any changes in your well-being.

As a general rule, gentle and restorative Yoga practices can be suitable for many different bodies. When you approach your Yoga practice with awareness, your own body will “speak to you” and teach you which poses, techniques and styles work the best for you at any given moment.

I wish you safe and pleasant Yoga experiences! Namaste.

In Health,

Nataliya

Bibliography:

Iyengar, B.K.S. (1976). Light on Yoga. Schoken Books: New York

Sivananda Yoga Vedanta Center. (2008). Yoga: Mind and Body. DK: New York