Grilling or barbecuing meat at high temperatures leads to the production of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), compounds known as “mutagens” which damage DNA and may increase risk for developing cancer. HCAs are formed when amino acids and sugars present in meat react under high temperatures. Additionally, liquid fat drips into the flame of a barbeque and creates smoke filled with PAHs, coating the surface of the meat. While the best solution is to use other cooking methods when possible, there are several simple ways to balance the effects of grilling your favorite foods.
Choose meat wisely Emphasize leaner cuts of meat. Less fat drippings means less smoke and less exposure to PAHs. Further, removing the skin from poultry before cooking will reduce HCA formation.
Marinate Not only does marinating meat impart more flavor, it can also be protective against carcinogenic compounds. Acid-containing marinades (e.g., those containing vinegar or lemon/lime juice) are best to reduce formation of HCAs. It is also important to note that traditional barbeque sauces, which tend to have a high sugar content, can increase formation of HCAs. If using these sauces, they should be added to foods after they have been cooked.
Add herbs and spices Herbs and spices have been shown to reduce formation of HCAs when meats are grilled. Mint, onion, turmeric, garlic, rosemary, ginger, thyme, and red chili pepper are all great choices. These herbs can be used in marinades, mixed into ground meats, or used as a dry rub.
Avoid over-cooking or charring The amount of time your meat contacts the grill makes a difference. Try quicker -cooking proteins like fish or shrimp, or cut your meats into smaller pieces to reduce cooking time (meat and vegetable kebabs are a great solution). Rotate meat frequently to allow the center to fully cook without overheating the surface. Blackened or charred areas of meat can be removed to reduce exposure to HCAs and PAHs.
Try grilling other food groups Fruits and vegetables have been shown to inhibit activity of HCAs and reduce DNA damage caused by these compounds. Fortunately, antioxidant rich produce can also be delicious when grilled. Try zucchini, bell peppers, sweet potatoes, apples, peaches, pineapple, or even watermelon for a unique addition to your meal.
Your Partner in Health! Clarissa A. Kussin, ND, RYT 500
“No day is so bad it can’t be fixed with a nap.” — Carrie Snow
With the hectic pace of day-to-day life, many people don’t get the recommended amount of sleep each night. According to the National Sleep Foundation, adults typically need between seven and nine hours of sleep per night in order to function at their best. Getting a few less hours for even a few nights in a row can have the same effect as staying awake for 24 hours straight. And, over time, chronic sleep debt can contribute to fatigue, increased stress levels, reduced attention span, and declined cognitive performance.
One way to combat the effects of sleep deprivation—and repay some sleep debt—is to incorporate daytime napping into your schedule. The length of the nap and type of sleep you get during that nap help determine its potential health benefits. The table below identifies these benefits.
Nap Duration and Potential Health Benefits
10-20 minutes: Reduces sleepiness; improves cognitive performance; increases alertness, attention, and energy levels; improves mood; improves motor performance; reduces stress levels
30-60 minutes: Sharpens decision-making skills, including memorization and recall; improves memory preservation
60-90 minutes: Rapid eye movement (REM) sleep, which is critical for problem solving; helps make new connections in the brain; enhances creativity; reduces negative reactivity; promotes happiness
The following is a list of tips and tricks to help you make the most of naptime:
Choose a dark, quiet, comfortable place where you can relax. Try to limit the amount of noise and light in the room, and make sure the temperature is comfortable. Choose a time that works for you, and aim to nap at that time each day to establish a routine. You may find that restricting your naps to early afternoon (between 1:00 pm and 3:00 pm, or an hour or two after lunch) is less likely to interfere with your nighttime sleep patterns. Set an alarm on your cell phone, watch, or computer so you don’t sleep for too long. If you’re napping at the office, try closing your door and hanging a sign that says, “will return in 20 minutes.” Alternatives to this are napping in your car or on an outdoor bench.
Wherever you nap, bring along something that you associate with sleep. Some ideas include a sleep mask, neck pillow, relaxing playlist and headphones, cozy blanket, warm socks, and lavender essential oil to dab on your pulse points.
Keep in mind that longer naps may be accompanied by sleep inertia, or a period of grogginess that sometimes follows sleep. Give yourself time to wake fully before returning to any activity that requires a quick or sharp response.
While there are questions and uncertainties in our evolving understanding of COVID-19, its variants and vaccination options, there are many things we have learned. We continue to see reduced severity of COVID-19 illness in patients with less chronic inflammation and with healthy immune support.
The CDC website reviewing preventative recommendations for vaccinated and unvaccinated patients is below, including guidelines for mask wearing, social distancing and information on vaccinations.
In addition to those guidelines, the providers at Carolina Total Wellness recommend the following lifestyle and supplement supports to optimize immune function, decrease viral transmission, reduce viral activity in the body and support the body’s immune response.
LIFESTYLE: For adults and children, focus on eating foods that are organic and rich in antioxidants. Try to eat 5 to 7 servings of vegetables and 2 to 3 servings of fruit every day. Drink filtered water, avoiding plastics as much as possible. Improve ventilation, air flow and utilize quality air filters indoors, including home and work. Ensure adequate sleep for healthy immune and detox response. Integrate mindfulness and stress lowering practices each and every day.
SUPPLEMENTS: (Bold items areavailable in online patient portal supplement store)
Adult Prevention Supplement Options: 1. Vitamin C: 500-1000mg daily to twice a day (Complete Vitamin C) 2. Vitamin D: 2000IU -5000 IU per day (Liquid D3, Vitamin D3, Ortho Force) 3. Zinc: 15-30mg daily (Zinc glycinate or Zinc Drink) 4. Quercetin 400 mg daily (Allergy Ease, BetaQ Immune, D-Hist Jr) 5. Melatonin 3-6 mg at bedtime (Melatonin CR or Quick Dissolve Melatonin) 6. Biocidin LSF mix 10 pumps into Xlear or a bottle of over the counter nasal saline spray: 2 sprays per nostril after possible exposures to virus. Additional options to discuss with your provider include curcumin, NAC, Andrographis, Vitamin A, Resveratrol and Immune Adaptogenic Mushrooms.
Pediatric Prevention Supplement Options:
1. Vitamin C (CTW Complete Vitamin C), Seeking Health Liposomal Vitamin C (liquid):3-5 years: 125-250 mg daily6-12 years: 250-500 mg daily 2. Vitamin D (CTW Liquid D3 or CTW Vitamin D3):3-6 years: 1,000 IU daily7-12 years: 2,000-3,000 IU daily 3. Zinc (Zinc Drink, Zinc Glycinate):3 years: 5-10 mg daily4-12 years 10-25 mg daily 4. Quercetin (CTW Allergy Ease, D-Hist Jr chewables):3-4 years: 50-100 mg daily4-8 years: 100 mg daily8-12 years: 100-200 mg daily 5. Xlear nasal spray: 1-2 sprays per nostril daily and after potential exposures. 6. Elderberry:<7yo: 250mg daily>7yo: 500mg daily Additional options to discuss with your provider include curcumin and glutathione
The following therapeutic options are started at first signs of illness, positive exposure, and/or positive testing. Please notify your provider so that we can further personalize support.
Adult Therapeutic Supplement Options:
Vitamin C: increase to 1000mg four times a day. Reduce dosage to 500mg if loose bowels. (Complete Vitamin C).
Vitamin D: 2000-5000IU per day (Liquid D3, Vitamin D3, Ortho Force)
Zinc liquid or lozenges: 15-20mg four times a day. Swish liquid before swallowing. If using lozenge, do not chew, instead suck on lozenge until done. (Zinc Drink).
Quercetin: 800 mg two times a day (Allergy Ease, BetaQ Immune, D-Hist Jr)
Melatonin 3-6 mg at bedtime (Melatonin CR or Quick Dissolve Melatonin)
Biocidin LSF mix 10 pumps into Xlear or a bottle of over the counter nasal saline spray: 2 sprays per nostril two times a day.
Curcumin 500-1000 mg four times a day (Meriva or Turmero liquid) N-acetylcysteine: 600mg twice a day (CTW Liver Support or Trizomal glutathione)
Andrographis: 375 mg twice daily (Viragraphis)
Pediatric Therapeutic Supplement Options:
1. Vitamin C (CTW Complete Vitamin C), Seeking Health Liposomal Vitamin C (liquid)3-5 years: 125-250 mg four times a day, reduce dose if loose bowel movements.6-12 years: 250-500 mg four times a day, reduce dose if loose bowel movements. 2. Vitamin D (CTW Liquid D3 or CTW Vitamin D3):3-6 years: 1,000 IU daily7-12 years: 2,000-3,000 IU daily 3. Zinc liquid or lozenges (Zinc Drink or Zinc Glycinate)3 years: 5-10 mg four times a day4-12 years: 10-15 mg four times a day 4. Quercetin (CTW Allergy Ease caps or D Hist Jr chewables):3-4 years: 50-100 mg two times a day4-8 years: 100 mg two times a day8-12 years: 100-200 mg two times a day 5. Melatonin (Quick Dissolve Melatonin 3mg) or Source Naturals Melatonin lozenge, 1mg3-5 years: 1mg at bedtime6-12: 3mg at bedtime 6. Biocidin LSF: 5 pumps into Xlear or nasal saline spray: 1-2 sprays per nostril two times a day.
7. Curcumin (Meriva or Turmero liquid)3-4 years: 125 mg three times a day4-8 years: three times a day8-12 years: 325 mg three times a day 8. Glutathione (Trizomal Glutathione):3-5 years: 50mg two times a day6-12 years: 100mg twice a day
Start 2 weeks BEFORE and continue for 1 week AFTER vaccination:
1. Clean water: 8–10 glasses a day or ½ body weight in ounces 2. CTW Complete Vitamin C: 1 cap (500mg) two times a day 3. CTW Daily Multivitamin or MitoCore 2 caps two times a day 4. Daily Probiotic 5. Vitamin D3 4000IU daily 6. Zinc Glycinate 15mg daily 7. SPM Active 2 caps daily
In the days leading up to your vaccination, fuel your immune system with healthy, organic colorful foods that are nutrient dense. Avoid pro-inflammatory junk foods and sugary foods. Rest when you need to rest and aim for quality sleep the two nights before the vaccination.
*Day of and day after vaccination, increase vitamin C: CTW Vitamin C: 2 caps (1000mg) twice a day
After your vaccination, think muscle, immune and lymphatic system support:
Engage your deltoid, the shoulder muscle which received the vaccine. Movement and engagement of the muscle will reduce the tenderness and soreness which can start setting in a few hours later. Example exercises include arm circles, push-ups, resistance shoulder pressing exercises.
Go on a walk! Perform some light cardio and exercise after your vaccination to provide a healthy stimulus for your immune system for optimal response and reduce side effects.
Stimulate your lymphatic system! Right after the vaccine, begin gentle skin brushing of the vaccinated arm, encouraging lymphatic flow toward center of body. Whole body lymph support options: whole body dry skin brushing, gentle rebounding, deep breathing.
PEDIATRIC COVID-19 Vaccination prep: supporting resiliency for children 12 years and older
Start 2 weeks BEFORE and continue for 1 week AFTER vaccination:
1. Clean water: ½ body weight in ounces 2. Vitamin C: 250-500mg two times a day (CTW Complete Vitamin C caps, Seeking Health Liposomal Vitamin C (liquid) 3. Daily Multivitamin (ActivNutrients chewables or CTW Daily Multivitamin caps) 4. Daily Probiotic (Ther-biotic complete chewables or CTW Daily Probiotic) 5. Vitamin D 2,000IU – 4,000IU daily (CTW Liquid D3 or CTW Vitamin D3) 6. Zinc 15mg daily (Zinc Drink liquid, Zinc Glycinate caps) 7. SPM Active 2 caps daily
In the days leading up to your vaccination, fuel your child’s immune system with healthy, organic colorful foods that are nutrient dense. Avoid pro-inflammatory junk foods and sugary foods. Stick to sleep schedules/healthy sleep hygiene and aim for quality sleep the two nights before the vaccination.
*Day of and day after vaccination, add extra C to above protocol: Vitamin C: 1000mg two times a day
After your vaccination, think muscle, immune and lymphatic system support, refer to instructions above.
Please contact our office for an appointment to further support and personalize your path to wellness.
“Sleep is the best meditation” – Dalai Lama We all know sleep is precious. The world is a wonderful place when we awaken after a night of good sleep. Lack of sleep not only leaves us with lack of energy for our day, but also puts us at risk for many health issues from flares of autoimmunity to Alzheimer’s disease.
Could you have this “silent” sleep problem unrecognized by many doctors? All of us are familiar with obstructive sleep apnea. A less known condition often referred to as sleep apnea’s “silent sister”, also can cause the same daytime fatigue and can contribute to many health issues as well. This condition is known as Upper Airway Resistance Syndrome or UARS and can be due to a naturally narrowed airway (often in someone thin or ideal body weight), a tongue falling back into the airway, or loose throat tissue. This causes “micro awakenings” occurring throughout the night, often without snoring or the sufferer even realizing it. This causes fatigue, increased stress responses often with sensitivity to emotional triggers, light, sound, and/or weather changes. It can also cause low testosterone, tension headaches, anxiety and depression.
Many doctors have yet to hear about UARS. The first step is to suspect it with daytime fatigue or any of the symptoms listed above, and bring it up with a provider familiar with the condition. Testing can then be ordered, such as a home sleep apnea test and a peek in your mouth and airway as an initial evaluation. An in-lab study is more sensitive, however a home study can often pick it up and is certainly much easier especially during COVID times. Treatment can then be designed including a dental appliance or CPAP which has gotten so much more user friendly in the last several years.
If ongoing daytime fatigue is an issue for you call 919-999-0831 to schedule an initial visit or bring it up with your provider at CTW. Optimizing sleep is just one of the many factors that a Functional Medicine provider will investigate that supports optimal energy and brain function, but without it, life just doesn’t look as sweet.
Most of us know how important it is to get a good night’s sleep. Seven to nine hours of quality restorative sleep is ideal. But this type of sleep sometimes eludes us. Here are ten tips to help with more and better sleep.
Preparing for the next day can alleviate some of the stress that keeps us up at night. You can get a jumpstart on the next day by packing your lunch, picking out an outfit, bathing at night instead of the morning and jotting down a to-do list.
Shut down your devices at least 2 hours before bed. If you must be on your phone or computer try wearing blue blocker glasses that keep the blue light out of your eyes. This blue light that is emitted from our electronics suppresses the release of melatonin which is the hormone that makes us sleepy.
Try a supplement to help you get to sleep faster and stay asleep longer. Some examples: magnesium, melatonin, L-Theanine, passionflower, valerian and CBD oil. Start with the minimum dose and work up as some people are more sensitive to these supplements than others. Certain calming essential oils such as lavender, chamomile and eucalyptus are also very beneficial to quality sleep.
Create a bedtime routine. Try to do roughly the same thing every night before bed to help signal to your body that it’s time to sleep. Relaxing ideas are meditation, a hot shower or bath, light stretches, journaling and reading a good book that’s not too thought provoking.
Get some exercise during the day. Any type of movement helps you sleep better at night. Exercising outside is particularly helpful due to sunlight exposure. Be careful not to exercise too close to bedtime as this can raise your cortisol levels and make it harder to fall asleep.
Try some 4-7-8 breathing after you get into bed and turn off the light. Place the tip of your tongue on the back of your front teeth, breathe in through your nose to a count of 4, hold your breath for a count of 7 and exhale slowly through your mouth to a count of 8. Repeat this 4 times. This breathwork is fantastic for calming your nervous system.
As much as possible go to sleep and wake up at the same time each day. This will help train your biological clock. Our bodies crave a consistent schedule when it comes to sleep.
Finish all eating 3 hours prior to going to sleep. This allows digestion to occur while you are still awake and prevents insomnia and heartburn.
In the winter try sleeping with a hot water bottle instead of an electric blanket. It will keep you warm and help you to fall asleep more quickly.
Make the last thing you do before falling asleep a list of 5 “wins” for the day. Five things that happened that felt good or five accomplishments. When you make this the last thing you focus on you sleep more soundly and wake up in a better frame of mind.
It has never been easier to connect with someone on the other side of the world, yet it’s so easy to feel disconnected from the people closest to us. We have more tools than ever to simplify tasks and accomplish more things quickly, yet our to-do lists have never been longer. Life is short, and time flies, especially in today’s fast-paced world.
These exercises are meant to help you slow down, enjoy life, and focus on the most important parts of your day. Take the time to prioritize daily objectives. By focusing on the most important tasks to get done, we eliminate the hustle and stress of trying to accomplish everything at once.
Cut personal Internet use by half. Technology has become a major element in most of our lives. Social networking, email, and web-surfing can occasionally cause our minds to lose focus and wander through hundreds of topics, thoughts and ideas. Try to use half your designated Internet time to explore new hobbies, exercise, or meditate.
Enjoy nature. When time permits – take a five to ten minute break to step outside and breathe in some fresh air. Disconnect from the rest of the world and concentrate on the beauty of nature.
Eat slower. A lot of us tend to speed through meals – missing the chance to appreciate different textures and flavors. Start to chew foods slower and distinguish new tastes, aromas, and consistencies. Connect and make time for yourself. Acknowledge and consciously thank yourself for taking care of YOU. When did you last spend valuable time with yourself? Take a night to find a new book, watch a favorite movie, try yoga, meditate, or cook a new recipe.
Give yourself more time. Some of us like to stick to a tight schedule and plan all our daily events. Next time you’re jotting down new tasks in your planner, try to factor in a few extra minutes when estimating how long things will take. This will help you not rush through daily tasks.
Take the scenic route. Next time you’re driving a somewhat long distance – try taking the scenic route. Driving through open fields, mountains, or viewing a city skyline can be very relaxing.
Sit for a moment with your eyes closed when you start your computer. Even just a few moments of meditation can set the tone for the rest of your day. Try to empty your mind and take deep breaths before jumping into your day’s tasks.
Remember your goals and aspirations. Each morning when you wake up, take a few moments to think about your life goals and aspirations. Try to recall the milestones you’ve already made in your life, and your drive to achieve new ones. Try doing this for about five minutes before getting out of bed to start your day.
Take the time and share this with someone you love that may need some support in slowing down…
Grilling or barbecuing meat at high temperatures leads to the production of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), compounds known as “mutagens” which damage DNA and may increase risk for developing cancer. HCAs are formed when amino acids and sugars present in meat react under high temperatures. Additionally, liquid fat drips into the flame of a barbeque and creates smoke filled with PAHs, coating the surface of the meat. While the best solution is to use other cooking methods when possible, there are several simple ways to balance the effects of grilling your favorite foods.
Choose meat wisely Emphasize leaner cuts of meat. Less fat drippings means less smoke and less exposure to PAHs. Further, removing the skin from poultry before cooking will reduce HCA formation.
Marinate Not only does marinating meat impart more flavor, it can also be protective against carcinogenic compounds. Acid-containing marinades (e.g., those containing vinegar or lemon/lime juice) are best to reduce formation of HCAs. It is also important to note that traditional barbeque sauces, which tend to have a high sugar content, can increase formation of HCAs. If using these sauces, they should be added to foods after they have been cooked.
Add herbs and spices Herbs and spices have been shown to reduce formation of HCAs when meats are grilled. Mint, onion, turmeric, garlic, rosemary, ginger, thyme, and red chili pepper are all great choices. These herbs can be used in marinades, mixed into ground meats, or used as a dry rub.
Avoid over-cooking or charring The amount of time your meat contacts the grill makes a difference. Try quicker -cooking proteins like fish or shrimp, or cut your meats into smaller pieces to reduce cooking time (meat and vegetable kebabs are a great solution). Rotate meat frequently to allow the center to fully cook without overheating the surface. Blackened or charred areas of meat can be removed to reduce exposure to HCAs and PAHs.
Try grilling other food groups Fruits and vegetables have been shown to inhibit activity of HCAs and reduce DNA damage caused by these compounds. Fortunately, antioxidant rich produce can also be delicious when grilled. Try zucchini, bell peppers, sweet potatoes, apples, peaches, pineapple, or even watermelon for a unique addition to your meal.
Your Partner in Health! Clarissa Kussin, FMHC, RYT 500, ND
Picky eating often begins early in life for our kids and is often one of the top concerns reported in our practice. It’s not about perfection, it’s about creating a love of food and how it fuels our mental and physical health.
Healthy eating habits start at home. With a few changes and persistence, we help patients go from eating chicken nuggets and white pasta meals to filling their plates with more colorful fruits and vegetables.
Here are a few of my favorite tips for picky eaters:
#1 Lead by example. If you want your children to add more colorful and healthy foods to their plate, then you must eat them too. Help them understand why it’s important to eat healthy. “Because we want to feel good and have energy.”
#2 Make food FUN and Accessible. We eat with our eyes so access and presentation are key. For example, put healthy food at eye level in the refrigerator or create a vegetable tray and set it out on the counter. Cut food into fun shapes or arrange the snacks in a mini muffin tin for something different.
#3 Timed Snacking. Endless snacking does not allow time for kids to get hungry and eat what is prepared for meals. One idea to help guide snack choices is to set out the veggie/fruit tray at designated snack times and “close” the kitchen soon after. If you prefer them to choose their snacks, a great rule is to pick something from the fridge before the pantry.
These are just a few tips to help you get started with creating more colorful plates that your kids will want to eat. Our pediatric team has experience and more ideas to handle the pickiest eaters. Every child is different and learns to eat new foods and make healthy changes at a different pace. With a little persistence, patience, and fun, positive changes can happen.
Contact our office for an appointment to get started with our Pediatric Team
All recommendations are available in our supplement store
Start 2 weeks before and continue for 1 week after vaccination:
1. Clean water: 8–10 glasses a day or ½ body weight in ounces
2. CTW Complete Vitamin C: 1 cap (500mg) two times a day
3. CTW Daily Multivitamin 2 caps two times a day OR MitoCore: 2 caps two times a day
4. Daily Probiotic
5. Vitamin D3 4000IU daily
6. Zinc Glycinate 15mg daily
In the days leading up to your vaccination, fuel your immune system with healthy, organic colorful foods that are nutrient dense. Avoid pro-inflammatory junk foods and sugary foods. Rest when you need to rest.
If able, consider receiving the vaccination the day before you have time off work to have a day to rest.
Day of and day after vaccination:
CTW Vitamin C: 2 caps twice a day
After your vaccination, think muscle, immune and lymphatic system support:
Engage your deltoid! This is the shoulder muscle which received the vaccine. Movement and engagement of the muscle will reduce the tenderness and soreness which can start setting in a few hours later. Example exercises include arm circles, shoulder presses or modified push ups.
Go on a walk! Perform some light cardio and exercise after your vaccination to provide a healthy stimulus for your immune system for optimal response and reduce side effects.
Stimulate your lymphatic system! After the vaccine, you can begin gentle skin brushing of the vaccinated arm. When able, incorporate whole body lymph support with options like whole body dry skin brushing, gentle rebounding, or deep breathing.
If you have questions about COVID 19 vaccinations, please contact your provider!
All you need to do is mimic nature’s germination system and give those nuts & seeds a good soak to deactivate the phytic acid, giotrogens and enzyme inhibitors.
You can make sure those natural components get properly minimized or eliminated by following these 3 simple steps:
1. Add your nuts/seeds to a glass jar or bowl and mix warm water & sea salt (make sure there’s enough water to cover the nuts completely). Soak them for the time required.
2. When done soaking, drain out the soak water and thoroughly rinse the nuts.
3. You can do one of two things: refrigerate the soaked nuts and consume within 24 hours OR dry in a dehydrator (or in oven set on the lowest temperature). Store in an airtight container.
Important note: The soak water should always be discarded and never used as water in a recipe or given to your animals.
Required Soaking Times for Nuts and Seeds
Pumpkin seeds-Pepitas
4 cups of raw, hulled pumpkin seeds 2 tablespoons sea salt 1 teaspoon cayenne pepper (optional) filtered water
Soaking Time: At least 7 hours, or overnight Dehydrating time: 12-24 hours, until dry and crisp
Pecans or Walnuts
4 cups of nuts 2 teaspoons sea salt filtered water
Soaking time: 7 or more hours (can do overnight) Dehydrating time: 12-24 hours, until completely dry and crisp.
Pecans can be stored in an airtight container, but walnuts are more susceptible to become rancid so should always be stored in the refrigerator.
Peanuts (skinless), Pine nuts, or Hazelnuts (skinless)
4 cups of raw nuts 1 tablespoon sea salt filtered water
Soaking time: at least 7 hours or overnight Dehydrating time:12-24 hours, until completely dry and crisp
Store in an airtight container
Almonds
4 cups almonds, preferably skinless- SF notes “Skinless almonds will still sprout, indicating that the process of removing their skins has not destroyed the enzymes [they] are easier to digest and more satisfactory in many recipes. However, you may also use almonds with the skins on. “ 1 tablespoon sea salt filtered water
Soaking time: At least 7 hours, or overnight Dehydrating Time:12 -24 hours, until completely dry and crisp
* You can also use almond slivers
Cashews
4 cups of “raw” cashews 1 tablespoon sea salt filtered water
“Some care must be taken in preparing cashews. They will become slimy and develop a disagreeable taste if allowed to soak too long or dry out too slowly, perhaps because they come to us not truly raw but having already undergone two separate heatings. You may dry them in a 200 to 250 degree oven-the enzymes have already been destroyed during processing. “
Soaking time: 6 hours, no longer Dehydrate at 200 degrees F: 12-24 hours Store in an airtight container
Macadamia nuts
4 cups of raw macadamia nuts 1 tablespoon sea salt filtered water
Soaking time: At least 7 hours or overnight Dehydrating time: 12-24 hours, until dry and crisp.
KNOW YOUR NUTS AND SEEDS
Did you know that raw nuts and seeds have defense mechanisms made up of enzyme inhibitors, toxic substances (tannic acid & goitrogens) and phytic acid?
Yep, these natural components are there for their protection. Nature doesn’t want the seed to germinate prematurely or predators to consume them to the point where they become extinct. Those natural components can be removed naturally only when there is enough moisture to sustain a new plant after the nut or seed germinates.
WHAT’S THE BIG DEAL ABOUT PHYTIC ACID, GOITROGENS & ENZYME INHIBITORS?
The biggest defense mechanism in nuts & seeds is the phytic acid. Every nut and seed has different levels of phytic acid with almonds, brazil nuts and sesame seeds having the highest percentage. When something that contains phytic acid is eaten, the acid binds itself to minerals like iron, magnesium, zinc, calcium, manganese and chromium in the gut, which prevents the digestive system’s ability to break the nut or seed or grain down properly (that’s why, often, when you eat nuts or seeds… you see undigested bits in your stool the very next day).
If you struggle with anemia, low zinc levels, osteoporosis and other illness related to low mineral absorption… you should not be eating un-soaked nuts, especially walnuts, almonds & peanuts.
Even though phytic acid is the big, bad guy in nuts and seeds… goitrogens & enzyme inhibitors should not be overlooked either.
Goitrogens is are known to suppress the function of the thyroid gland by interfering with iodine uptake, which can cause a goiter (enlargement of the thyroid), slow down the thyroid, hypothyroidism and other autoimmune thread disorders. Soaking helps reduces goitrogens and actually increases the necessary minerals needed for a healthy thyroid.
Enzyme inhibitors neutralizes vital enzymes that your body naturally produces and can lead to many illnesses that results of an unhealthy, enzyme-depleted gut. Signs that your body is lacking enzymes are bloating, constipation, diarrhea, heartburn, irritable bowels and gas. A lack of just one enzyme in the body can lead to many problems and you will only live as long as your body has enzymes… which is why it is important to neutralize the enzyme inhibitors to keep them from decreasing your body of its natural enzymes. Soaking increases the natural enzymes within the nuts & seeds, helps provide greater absorption of the its’ nutrients and increases digestibility.
Basically, when you eat raw nuts or seeds or grains that have not be properly prepared… those “healthy” morsels are actually robbing you of vital minerals, vitamins and enzymes needed to sustain a healthy body.
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