PMS and food nutrients

Women hormones we are known for them. We are known for our mood swings and cravings… To cut to the chase because we are all busy :

 

If you have:
since you have headaches, fatigue and cravings: you want to increase these nutrients 14 days out and have every day before then during we will shift to change a few nutrients
B6: 200-300 mg aka pyriodoxine directly connected to female hormones …. as other B vitamins, it is lost through heat, cooking, stress, processed foofd, fast foods. Enriched in cereals and breads.
sources: meat,whole grains, whole wheat, wheat germ, fish, chicken, egg yolk, soy, ried beans, peanuts, walnuts, banansa, prunes, potatoes, cauliflower, cabbage, avocado. White sugar has none whereas raw sugar is rich in B6
whole wheat bread b/c it is processed has lost almost all but wheat germ and wheat flakes are rich in B6

B1: 150-250 mg depleted by the use of coffee, sugar, black teas, alcohol.  aka is thiamine.  sources: wheat germ, grains… do not use polished rice. whole wheat bread, brown rice, brewer’s yeast, blackstrap molasses. oats, millet, spinach, cauliflower, nuts, sunflower seeds, legume, peanuts, peas, beans, avocado (highest in fruits), pork tenderloin, dried fruits

chromium : mineral that help the glucose tolerance factor metabolizing and regulating carbohydrate metabolism in order for glucose to properly used within the body.
chromium which is depleted 90% by processed foods and fast foods (any even chick fil a ) 200-400mcg…. grains, wheat germ, brewer’s yeast (best form), green peppers, eggs, apples, butter, bananas, spinach, black pepper, blackstrap molasses …. whole grains, meats, shrimp, bran, potato skins, beets, mushrooms excellent sources

E 800 iu pair with omega 3 like salmon, olive oil … .pair foods like sunflower seeds, and olive oil in your spinach salad which spinach has 210% vitamin E
C : 8 mg citrus, red bell pepper

frequent small meals throughout the day.

Now, the amino acid: leucine will help when you have a busy day. it is found in dairy, poultry, wheat germ

its friends are the other BCAA : isoleucine and valine this will stabilized or lower blood sugar it metabolizes carbs to use it has energy instead of storing it has fat. It will help with bones and skin. it helps with hypoglycemia.

You can find it in protein shakes but natural is best: cheese, meats, grains, seeds, wheat germ, nuts… I like to put out there vegan, vegetarian and carnivore options. Valine is literally found in large amounts in eggs. it protects nerve endings or aka the myelin sheath. It is found in proteins in most foods.

On a side note valine is important to reduce for keto acids in the urine which break down muscles….

enjoy food. enjoy life.

 

 

Tracy Knight is a certified nutritionist and owner of Skinny South Incredible Treats. Contact her at lovelife@skinnysouth.com or lovelifenutrition.tracy@gmail.com

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Chef demo of Apricot Toasties & the benefits of the ingredients

Today is a beautiful day in Miami, FL. I am at the Fairchild Garden Spring event as one of the demonstration chefs. As the owner of Skinny South Incredible Treats, I want to always put forth healthy dessert alternatives. For this one it is Apricot Toasties: Gluten free, vegan… the diabetic friendly part I will show you.

The ingredients:

Coconut : Deliciously valuable and a large nut fruit. Very popular in South Florida and grown all over. It is high in Saturated fat, but rich in Omega 3, contains some protein and carbs, fiber. Traces of B, E, potassium, Magnesium, Manganese, copper. Very diverse from cooking to yogurt… to topical to drinking…

The value of this oil is it is not like the hydrogenated or partially hydrogenated oils and fats which are usually fortified with Vitamin A, and other additives which tend to function differently in the body ; therefore, it increases the blood cholesterol, yielding to cardiovascular problems and cancer risks. Lard, butter and chicken fat do the same.

Now, I hear the switch to polyunsaturated fats / oils so the saturated fats are less consumed, hoping to keep the heart healthy. Well heating a polyunsaturated fat is not wise because science talk: it has one unsaturated bond which hydrogen atoms attach.  Simple talk: the heating affects the chemical structure which is less usable for the body and difficult for the body to process. If you heat the oil it will oxidize which destroys cell. Whereas, antioxidants repairs, heals and keeps cells from breaking down thus preventing cancer, cardiovascular issues.

The fat that coconut contains: B, C, E… these burn fat. Also, having traces of potassium and Magnesium helps calcium absorb into the body. This little nut fruit is essential to have in your pantry, if you are not allergic.

Vegetable shortening The vegetable oil I used today is organic and rich in E, essential fatty acids and linoleic acid which is Omega 6 and also found in wheat is germ, safflower, sesame (rich in protein) and sunflower.

On a side note, after I wrote this, I had questions from the chef’s demo ….

Why don’t I use coconut oil? or shortening? Because I am already using coconut flakes, unsweetened, but I don’t want an over load of coconut. Instead this is a palm oil which contains monounsaturated and saturated oils. The apricots containing C and Beta Carotene will help burn the saturated oils and is why I used dried fruit in the recipe, without it would be just sugar and oil … thus less healthy.

It is wise to use a polyunsaturated fat and an E together for better fat absorption. Sunflowers added to your salad is an easy fix.

Apricots : This little guy is awesome ! Rich in A, high in C, Iron , potassium, manganese. Beta Carotene is an antioxidant which helps cells, skin , hair. Remember heating of the oil causes oxidation…. and antioxidants help the cell… well this is beta carotene, and C…. two things the apricot has.

Sugars: table  sugar glycemic index is 65 whereas the organic brown rice syrup found in many health food items like hemp milk is 98 on the glycemic index. My advice, know your sugars but foods like blackstrap molasses mixed with organic cane sugar reduces the glycemic load into the bloodstream.

Other food items to pair with sugars is cinnamon, turmeric, ginger, protein and fat. Protein slows down the sugars running through the bloodstream and fat does too.

With the Apricot toasties, I add cinnamon in the mixture to help slow down the sugars rushing through. You can also substitute pea protein 1/4 cup gluten-free flour for added protein .

Organic Stevia

Organic cane sugar and brown sugar

Vanilla Extract and Almond Extra

Other questions from the chef’s demo:

  1. can I use quinoa flour?

    you can but it is heavy and it contains high carbs and fat. We are just making toasties. I suggest a pea protein isolate so that it stays light and no carbs and no extra fat because we are using coconut and palm oil. Too much carbs in your dish then you will have added weight on your hips.

  2. Can I use just stevia?

    A few reasons why not, but at the end of the day, its your journey….1)  if you like the aftertaste of some stevias. 2)  the pure stevia,  like pure olive oil is very expensive.  3)This dish was designed with a budget. It yields 60 toasties. 4) Also, the glycemic index is reduced when using real sugars with protein and spices. Again, table sugar is a less glycemic index than brown rice syrup or evaporated cane juice/ syrup in most health foods. Remember food pairing is the best choice. 5) Because even stevia is processed down. If you ever had a stevia plant and tried to extract sugar from it… like trying to get juice out wheatgrass, takes a lot. Yes, I speak from experience.

  3. Can I use brown rice flour instead of white rice flour?

    Yes but it is the difference between brown rice and white rice… brown will be heavier than white and remember we are using flaxseed meal for toasties… toasties are to be light and if you have too much fiber then your guests may not visit with you, they will be reading the bathroom materials instead.u

  4. Do you do cooking classes?

    What I do is I come to your home, church or business and I teach you how to pair the right foods together. Based on the type of environment or what we discuss previously, yes I can do cooking classes. 

    Just email me at lovelifenutrition.tracy@gmail.com and we can discuss. Its affordable. My clients currently include: Helena Chemical, MLGW (electric company), celebrities, chefs, schools and Cigna health insurance (as a third-party vendor to their corporate clients).

  5. Do you have a book?

    I am finishing it up . A couple of books. One is Journey with Food and the other the Journey Within. Journey with Food comes out in a few months and will be available on Amazon.com site.I am a published nutritionist in several magazines like Premier Bride, Dallas Bride, Justine Teen Magazine.

  6. What has been your experience?  My experience has been life and other’s lives. My father, stepdad, grandmother…. experienced diabetes. I myself, experience hypoglycemia. I cannot pair certain foods together and I cannot have anything that has more than 10g of sugar at one time. I can feel my blood sugar rise. I can feel my body and then I know I will crash in a few moments into a deep sleep for 2 hours. I am an avid athlete, an aspiring Olympic hopeful at one time but life got in the way…. sometimes our journey takes us a different way than what we wanted. I am a mother of a 12-year-old with several types of moderate mental disabilities. I was in a severe car accident that  left me in the bed for 3 months and then learning to walk again … told I would never walk again and if so it would be with assistance… I mailed the doctor my autographed 5k and marathon photo a year later. I am a single parent who is a business owner which comes with its own financial challenges. When I was with food stamps, how I built my Skinny South Incredible Treats business, the most important thing to remember is nutrition. Regardless, I always put the right foods together keeping the staples of spinach, pasta, apples, carrots, milk, butter, bread, peanut butter, tomato sauce… that’s all we could get at times and many times I wouldn’t be able to eat dinner, lunch… whatever. But, blessed with the Lord’s hand, we are doing much better. Now, I want to show others it can be done but not to focus so much on the hype or the type, but focus on the ingredients and the nutrients.

Any more questions can be sent to lovelifenutrition.tracy@gmail.com

 

Apricot Toasties

Preheat oven 350 ( because it is gluten-free you will reduce the temp and time it is baking) Less processed food items take less time to prepare. ….

Create “egg” vegan egg… 2 tbsp flaxseed meal to 6 tbsp warm water , stir and let set for 5 minutes

in a saucepan combine:

1 ½ cup chopped dried apricots (put in freezer and then taken out, thaw they will be sweeter)

½ cup water

cover and cook together 5-8 minutes

sift or blend together:

1 cup all-purpose gluten-free flour

¾ cup gluten-free brown rice flour

2 tsp baking powder

1/4 tsp kosher sea salt

Cream together :

1 cup vegetable shorten

¼ cup confectioner’s sugar

¼ cup stevia in the raw

½ cup light brown sugar ( or make your own with ½ cup organic cane sugar and ¼ cup blackstrap molasses in a saucepan and stir regularly until well blended over low heat , do not burn)

1 tsp vanilla extract

¼ tsp almond extract

blend in the flaxseed meal egg mixture

stir in dry ingredients and cooled apricot mixture

take 1 tsp of mixture and drop into 1 ½ cup shredded unsweetened coconut

and shape into balls

place 1 “ apart and on baking sheet

top each one with a whole almond or sliced

bake 350 10 min or until coconut is slightly toasted

makes 6 dozen

yum yum enjoy !

enjoy

Peaches, delicious summertime fruit for a healthy heart with anti-aging health benefits

Healthy Heart, healthy blood sugar levels and Peaches!

 

The peach is like a beautiful sunset sitting in your hand, the colors ranging from orange to yellow to white blended in a picturesque form. The peach has been at many times in ancient oil paintings as an vibrant contrast.

On the Inside, Peaches having one seed nestled in the brownish red center containing a fleshy, white to yellowish orange with either a fuzzy skin or smooth skin.

The characteristics of the peach have a significant eye-catching health benefits.

The nutritional value of a medium peach contains 75 cal, 6 g sugars, 1g protein, 1 g fiber and incredible amounts of A, B vitamins, E and K, choline (water-soluble, B vitamin family and essential nutrient for the body to convert fats). Healthy hearts contain diets that are rich in potassium and low in sodium; thus the peach contains 200 mg of potassium and 0mg of sodium

So to remember these health benefits without being a scientist. Look at the peach. The rich reds which make up the sunset remind me of my heart. The arterial wall being the color of the pit of the peach, healthy heart.

The skin of the peach being firm let’s me know that eating foods containing high amounts of C will increase my collagen production decreasing the signs of aging. Since the peach is fleshy, it reminds me of the banana which is high in fiber and will move foods through. When eaten with a spinach salad, I know this combination will cleanse my system naturally and gently reducing the risks of colorectal cancer.

Peach with the high amounts of potassium and no sodium which can reduce hypertension. Those with anxiety disorders will find this to very effective when wanting to feel calm. A nice peach tea would be perfect. Rich in antioxidants, the peach will effectively help with the removal of free radicals which has been associated with sun damage, skin cancer, heart disease and other forms of cancers.

The peach has successfully within the tests conducted by the University of Texas,

has been found to reduce LDL(bad cholesterol, help with metabolic issues, fight off obesity (fiber),

help prevent certain cancers, wrinkles in the skin (Vita C),diabetes and heart disease.

Just a side note, diabetes and heart disease go hand-in-hand.

Try peaches in your salad, or muddled into your drink.

Allergens: protein produced in the peach have been associated with those who suffer from tree nut sensitivity.

 

 

 

 

side notes:

  • Mitchell SC, Smith RL (2001). “Trimethylaminuria: the fish malodor syndrome”. Drug Metab Dispos 29 (4 Pt 2): 517–21. PMID 11259343.
  • Side note if you have Trimethylaminurial or TMAU a fisher odor in sweet or reproductive organs which can cause a more pungent smell during or before your menstrual cycle. Odor varies based on diet, hormonal change, amount of sweat. Get tested if you suspect
    Avoid foods containing: choline, carnitine, nitrogen, sulfur and lecithin
  • BV: Bacterial Vaginosis: which can be caused by the imbalance of bacterial flora and can be confused as bacterial yeast infection or TAMU. Get tested and ask specifically. If you have douched or have had multiple sex partners. This bacteria can be associated with redness or itchiness in the vagina area.
  • Forney, LJ, Foster, JA, Ledger, W (2006). “The vaginal flora of healthy women is not always dominated by Lactobacillus species”. Journal of Infections Diseases 194 (10): 1468–9. doi:10.1086/508497. PMID 17054080.
  • Define choline: Merrium-Webster Dictionary