Nutrition and Behavior

Nutrition & Behavior by Dr Russell Blaylock

Healthy “Carrot Cake” Multigrain Oatmeal Recipe

I awoke early one morning with a desire for grains, and the urge to cook something interesting.  I wanted to try out the “Carrot Cake” Oatmeal recipe from the Oh She Glows blog (great blog, by the way).  I decided to adapt the recipe to be a little healthier, using banana and dates instead of added sweetener, and doing away with the extra coconut milk cream (I find it plenty rich without).  Also, using a multigrain hot cereal instead of regular oats—I love Country Choice Organic Multigrain Hot Cereal—it provides more comprehensive nutrition with a blend of oats, wheat, barley, and rye.  These are very nourishing whole grains, containing 5 grams of fiber and 5 grams of protein.  It tastes like dessert, but feels nutritious!

Makes 2 servings

Ingredients:

• 1 heaping cup finely grated carrot (about 1 large)
• 1 cup  unsweetened vanilla almond milk (I like Blue Diamond Almond Breeze Unsweetened Vanilla)
• 2 tbsp unsweetened canned coconut milk
• 1 tsp ground cinnamon, to taste
• 1 tbsp fresh ginger or 1/4 tsp ground ginger
• 1/8th tsp ground nutmeg
• pinch of sea salt
• 1/2 cup multigrain hot cereal (Country Choice Organic Multigrain Hot Cereal)
• Optional (if using plain almond milk): 1 tsp pure vanilla extract
• 2 tbsp chopped raw pecans or walnuts
• 1 tbsp raisins, divided
• 1 ripe banana
• 2 large medjool dates, pitted and chopped
• 1 tbsp unsweetened shredded coconut, for garnish

Directions:

Finely grate 1 cup of carrot.  You want it fine enough to blend well, so there are no big chunks of carrot.

Pit and chop dates, and chop banana.

Finely chop ginger.  If fresh ginger isn’t available, you can use ground, but I find it much sweeter and more flavorful with the fresh.

In a medium-sized pot, on low heat, combine almond milk, coconut milk, and spices (cinnamon, ginger, nutmeg, salt).  Also, if using vanilla extract, add now.  Whisk together.

Add in the cereal, carrot, dates, and banana—mash together and stir.  Cook on low for 20-30 minutes, watching closely and stirring (don’t let it boil, reduce heat if necessary).  You’ll also need to add some additional almond milk as the cereal thickens and reduces.  Make sure it doesn’t start sticking to the bottom of the pot.  You can reduce the cooking if you want the consistency to be less creamy and more chewy.

Turn off heat.  Stir in all the additional goodies—the chopped nuts, raisins, and coconut.

Divide between two bowls, hand one to a friend, and enjoy.

By Josh

Coconut Milk Drink

I love everything coconut-related. Big fan. As far as milk alternatives go, I love coconut milk—it’s incredibly creamy, cooling, and refreshing. Now, let me just clarify something here– there are basically two kinds of coconut milk: canned and carton. The coconut milk “beverage” found in a carton is a relatively recent thing. It’s really just a lighter version of the “whole” coconut milk you would buy in a can, more fit for drinking by the cup, pouring over cereal, etcetera. The most popular brand of coconut milk “beverage” is Turtle Mountain’s So Delicious brand. There are multiple varieties including sweetened and unsweetened (I prefer unsweetened, you can always sweeten it yourself).

Lately, I’ve been making a coconut milk beverage of my own…

Combine in a pint-sized mason jar:

3 tbsp whole canned coconut milk

A little less than 2 cups water

2 tsp raw agave nectar

…and shake.

The result is a light, cooling, hydrating coconut drink (roughly 60 calories per cup). Feel free to add more coconut milk if you want something richer.

Normal or Diet soda? Neither!

I’m currently entangled in a passionate relationship with soda. Almost no other drink comes even close to satisfying me. I am definitely addicted. Seeing how much Coke I was drinking, a friend told me to switch to a “diet” soda. I put diet in quotations because the term is used far too loosely. After tasting it, I realized it was still just as sweet as my typical beverage, perhaps too sweet. How was this possible with no sugar? Well, the answer is Aspartame, an artificial sweetener. After reading up on Aspartame and other ingredients in diet soda, the very thought of taking a sip horrifies me.

Aspartame is the ingredient found in Equal, NutraSweet, and other sugar replacements. While the idea of something replacing sugar in our diet may be enticing, the components that make up Aspartame are not worth the substitute. One part of Aspartame, Methanol, changes into Formaldehyde when digested. Formaldehyde, for those that don’t know, is embalming fluid for dead bodies. It is a well known carcinogen, and is toxic at very low levels. Another ingredient, Aspartic Acid, has been found by Dr. Russell Blaylock of the University of Mississippi to cause damage to neurons in the brain, which can ultimately lead to Alzheimer’s disease. I would prefer sugar to Aspartame any day.

But is sugar the addicting part of soda? I don’t think so. From my personal experience, it’s the caffeine and carbonation. Caffeine is just so infused in the daily life of our culture for its ability to wake us up and to become alert. Since the substance is unregulated, it is highly sought after by almost everyone. Then add carbonation into the mix. For me, carbonation makes up the psychological part of the addiction. The bubbles make he think of something new and fresh, it makes the soda feel like the ultimate refreshment. This combination is why I keep coming back for more and more. I find it funny that I was able to kick heroin and other opiates but I still can’t put down my Mountain Dew.

So how does one kick the soda habit? The most common solution is finding a replacement beverage. Sparkling water with some lemon or another fruit added is a good example. It is a far healthier alternative, and the reassurance of carbonation makes the switch a little easier than with other drinks. The good news is that sneaking a quick sip of soda won’t kill you, so it is possible to ease the switch by simply drinking a little less soda each day, and a little more sparkling water. On that note, if you absolutely need some soda during the day, get a bottle instead of a can. Once the can is popped open, the urge to finish the whole drink is too great to avoid wasting it. Sips from a bottle help tone down that urge.

Now I’m still debating if I want to make this change or not. Maybe I’ll start with one less Coke a day.

By -Hayden Carr

Coconut Oil for Preparing Delicious, Nourishing Foods

In recovery we often start taking better care of ourselves, trying to eat well and get enough rest. We may also begin cooking more for ourselves and our fellows out of a desire to eat and share healthy meals and have fellowship and community.

Olive oil is one popular cooking oil. Organic butter or Kerrygold Irish butter are other options. Or ghee!
For those who are up for something a bit more tropical, coconut butter, which becomes oil when heated, can be a light and tasty choice. Barleans makes it. And they also do a nice flax oil which is an excellent supplement or salad dressing with lemon juice, but must never be heated! Coconut oil, in contrast, can be eaten raw or used for cooking, and has a milder taste. Other popular brands are Matyah’s, Artisana, and Nutiva. Delicious on popcorn!
A recipe you may wish to try for a refreshing dish is combining the coconut oil with quinoa, avocado, cherry tomatoes, and a little sea salt! It also makes a nice coleslaw with shredded cabbage, dash of stevia powder, dry mustard, celery seed, pepper, and vinegar.
Purported to be good for the lungs, thyroid, and hair, coconut oil is generally cooling and nourishing. As well it supports the immune system.
A promising article regarding the antiviral capacity of coconuts can be viewed here http://www.living-foods.com/articles/coconutbenefits.html
Coconut oil can be used topically as well as a natural moisturizer!

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