Stuffing Fantasy

½ cups soaked almonds

½ onion, chopped

2 large cloves garlic

1 apple chopped

4 stalks celery, finely chopped

1 medium Portobello mushroom, chopped

3 Tablespoon flax meal

1 Tablespoon Olive oil

1 Tablespoon Tamari or Nama Shoyu

½ teaspoon Celtic sea salt

1 teaspoon Italian seasoning

1 ½ teaspoon poultry seasoning

¼ teaspoon kelp powder 1

½ cup raisins

¼ cup chopped walnuts (soaked and dehydrated first)

 

Prep

1.- place almonds in a food processor and puree until is very fine meal.

 

2.- Add onion and garlic to the food processor and process until well minced.

 

3.- Add apple, process until apples are in small chunks.

 

4.- Remove ingredients and place in a bowl.

 

6.- make patties or spread thickly on a dehydrator tray.

 

7.- Dehydrate at 105 until crunchy on the outside and moist on the inside.

 

Time will vary depending the size of your loaf or patties.Approximately 8-12 hours.

Raw No Mash Potatoes

1 1/2 cups chopped cauliflower

 

1 1/2 cups chopped parsnips

 

1/4 cup cold pressed olive oil

 

3 tablespoons nutritional yeast

 

1 teaspoon sea salt

 

½  teaspoon black pepper, or to taste.

 

Place all of the ingredients into a food processor fitted with the S-blade and process for 30 seconds or until you reach the consistency you’re happy with.

 

Serve immediately or set aside at room temperature

Raw Cacao Peanut Butter Cups

Ingredients:

1/2 cup cacao butter

1/4 cup of raw peanut butter

1-2 tbsp of raw agave or sweetener of choice

1/4 cup of raw cacao powder

Preparation:

For those of you who have never seen raw cacao butter it is an off white color and comes in various size chunks (see picture).

raw cacao butter

It needs to be melted. To avoid having to heat it to a super high temperature, try this: The trick here is to break it into as small a pieces as you can and than put it in a food processor or blender to turn it into flakes or a powder.

Physics tells you that the large the surface are the low the temperature need to turn it from a solid to a liquid.  So once it is in a powder/flakes form just put some hot water in a bowl and put the cacao butter flakes/powder in another bowl on top of it and it melts pretty quickly

 

 

Next add the cacao powder and raw agave nectar and mix until smooth.  In muffin tinspour about a tbsp of this mixture so it completes coats the bottom of the muffin tin. Place in freezer for about 15 minutes.

 

 

 

 

 

Remove from freezer and scoop about 1 tbsp of your raw peanut butter on top.  Try to keep in from touching the sides of the muffin tin otherwise when you pour the cacao mixture on top it won’t combine with the mixture on the bottom. Pour your cacao mixture over the top of the peanut butter completely covering it.

 

 

 

Raw Cacao Peanut Butter Cup

Put back in freezer for another 15 minutes or longer, remove from muffin tin and you nowhave a healthier version of a Reese’s Peanut Butter cup.  Once hardened you can store these delicious treats either in the freezer or refrigerator.

 -Dr. Sal

 

Women as Endurance Athletes: What You Need to Know

Women are very quickly becoming the fastest growing segment of endurance athletes.   Studies suggest that women utilize less glycogen and more fat than men in long, lower-intensity exercise. This makes female athletes particularly well suited for, and may potentially provide an advantage over men in endurance events. Training and competition in endurance events have obvious health benefits, but there are some short-term and long-term negative health consequences, particularly in women, to avoid.

Females clearly have different nutrient requirements than males. Many of these differences are simply based on body size, but others are due to physiological differences.  It is by understanding these physiological differences, that the female endurance athlete can reduce her risk of some immediate and long-term health problems.

Menstrual cycle dysfunction and bone loss

Female endurance athletes who train intensely are at risk for menstrual cycle dysfunction such as amenorrhea (complete lack of menses) or oligomenorrhea (decrease frequency of menses).  This risk likely has to do with a chronic under consumption of calories.  Insufficient caloric intake leads to malnutrition, which increases the likelihood of menstrual dysfunction.  Menstrual dysfunction then leads to hormonal imbalances, which cause a reduction in bone density.  This reduction in bone density in the short-term places the female endurance athlete at increased risk of injuries such as stress fractures.  In the long-term and much, more insidiously these hormonal imbalances can lead to osteoporosis, which is a very common cause of disability and reduced quality of life in older women.  Ensuring that you are eating enough calories and getting enough calcium in your diet may help reduce the risk of menstrual dysfunction and the associated reduction in bone density.

Anemia

Iron is an integral component of red blood cells (RBCs) and without enough iron, anemia (decreased RBC count) develops which can lead to a reduction in exercise capacity, impaired performance, tiredness, cramping and headaches. In both men and women, iron is lost in sweat, feces, urine, and heel strike hemolysis (the destruction of RBCs caused when the heel hits the ground with force, i.e. running). Due to the added blood loss that women experience with menstruation, iron deficiency is another common problem found in female athletes.

The best way to prevent iron deficiency anemia is to eat a diet that is well fortified in iron and secondarily by wearing well cushioned shoes and running on softer surfaces (to reduced heel strike hemolysis).

Recommendations:

  • Eat!  Make sure you are taking in enough calories to meet your energy demands.  If you are unsure how, than is consider talking to a trained sports nutritionist.  You may even consider undergoing testing.  Using oxygen consumption analysis you can find out your basal metabolic rate (how many calories you burn up in a day just being alive) and the amount of calories burned at varying levels of exercise.  You can then use this information to make sure that your energy consumption is always greater than your energy expenditure.  If you do experience menstrual cycle dysfunction, talk to your doctor.
  • Make sure you are getting at least the recommended daily allowance (RDA) of calcium and iron.  Depending on your level of activity, you may need even more than the RDA.
  • Get your blood checked at least yearly to assess calcium levels, make sure that your RBC count is normal and that your iron levels and stores are adequate.
  • Consider bone density testing every few years to make sure your bone density levels are appropriate for your age.
  • Defy expectations, shatter all stereotypes and let your competitive side shine though.

 

-Dr Sal (The Raw Cardiologist)