How to Stop Sugar Cravings

August 3, 2020 by Pathways in All Articles and Recipes, Diet, Health, Nutrition | Comments Off

How to Stop Sugar Cravings

By Dr. Alyssa Musgrove

In the 1700s, the average adult consumed about four pounds of sugar a year. Today, the United States Department of Agriculture estimates the average adult eats between 150 and 170 pounds of sugar a year. According to the American Heart Association, that works out to 22 teaspoons of added sugars a day in the form of foods, drinks and sweets — good deal over the recommended 9 teaspoons a day for men and 6 teaspoons a day for women.

Excess sugar consumption and a high-sugar diet have been associated with a host of chronic health conditions, from diabetes, to heart disease and even cancer. In fact, researchers from Harvard Medical School have reported that up to 80 percent of all human cancers are driven by the effects of glucose and insulin, which stimulate the proliferation, migration and invasiveness of all types of cancer.

The problem is, sugar can be hard to quit. Part of the reason is physiological – when you eat sugar, the brain releases dopamine, a neurotransmitter that activates the brain’s pleasure center. The brain likes this feeling and begins to crave more. That means the more sugar and excess carbohydrates you eat, the more your cravings will persist.

But it is possible to break the cycle. The tips below provide some guidance for kicking the habit once and for all:

Plan ahead

As the saying goes, if you’re failing to plan, you’re planning to fail — and this is definitely the case with sugar cravings. Don’t want to wait until you’re starving to make decisions about what you will eat. Plan your meals and snacks in advance – ensuring that each is a mix of protein, healthy fats and phytonutrients from vegetables or fruit.

Eat regularly

When you go too long between meals, blood sugar tends to drop. This makes you feel hungry and more likely to crave sweet, sugary snacks for a temporary energy boost. Aim to eat at regular intervals — every three to four hours — which usually equates to three meals and two snacks a day.

Ditch the sugary beverages

Sodas and other sweetened beverages provide about half of all the added sugar in the typical American diet. If you find it hard to pass up carbonated drinks, try switching to sparkling water or seltzer water, which provide the “fizz” without the sweetness. Add lemon, lime or orange slices for natural flavor.

Reach for fruit

If you’re craving something sweet, reach for fruit first. Fruit contains fructose, which is metabolized differently, and also contains vitamins, minerals, and fiber – all things a handful of gummy bears can’t offer. But limit fruit to 2-3 servings a day – one serving of fruit is about the size of a tennis ball and equivalent to a ½ cup. Be sure to stick to lower glycemic options like berries and green apples rather than pineapple and watermelon. Frozen grapes make a great substitute for ice cream.

Incorporate some protein into each meal

Protein helps balance blood sugar levels, which limits cravings. Healthy sources of protein include: grass-fed beef, whey protein, wild fish like salmon, mackerel or tuna, organic chicken, kefir, plain yogurt and free-range eggs.

Add in healthy fats

Healthy fats also protect against cravings. Fat is digested slowly, so you feel fuller for longer. But quality matters. Get your fat from healthy sources like avocados, nuts, seeds and coconut oil.

Beef up your breakfast

The standard American breakfast is typically a mix of carbs and sugary or starchy foods, which sets the stage for more cravings throughout the day. A “healthy” breakfast of low-fat yogurt and granola can serve up over 55 grams of added sugar. Revamp your breakfast plate by shooting for a serving of protein, some healthy fats and a dose of phytonutrients. An example would be: two eggs scrambled in grass-fed butter with a side of sautéed spinach.

Limit pre-packaged food

While it’s difficult to omit packaged foods entirely, consider making your own condiments, desserts and soups so you can control the amount of sugar that goes into them. If you do use packaged foods, read labels carefully and calculate the sugar content per serving. Four grams of sugar is equal to one teaspoon.

Nix the artificial sweeteners

While it might seem logical to substitute artificial sweeteners for the real thing, these alternatives often make cravings worse. Researchers have found artificial sweeteners can change the palate, causing you to desire more in order to feel satisfied. For a natural sugar boost, reach for green leaf stevia. (Try to avoid stevia extracts and altered stevia products like Truvia, which are processed and can contain other ingredients.)

Out of sight, out of mouth

You can’t snack on something that isn’t there. If you’re serious about kicking the habit, limit the amount of sugary snacks you bring into your house.

Consider supplements

Finally, certain herbal supplements can help with cravings and provide support while making the changes mentioned above. Patients in my office have had great success with Gymnema, used in Ayurvedic medicine for centuries to support healthy blood sugar levels.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

Back Pain

July 28, 2020 by Pathways in All Articles and Recipes, Degenerative Disease, Fitness, Golf, Health, Musculoskeletal System, Patients Area, Posture | Comments Off

Got back pain? Pay attention to this muscle

By: Dr. Alyssa Musgrove

If you, or someone you know, is always searching for back pain relief, it may be time to examine the psoas muscle. I work on the psoas (pronounced SO-as) muscle every day with my patients. Many people have not heard of this muscle, yet it is a major player when it comes to back pain, especially when there is difficulty straightening up from a seated position.

The psoas is a rope-like muscle that attaches to all the low back bones (lumbar vertebra), runs down across the groin and attaches to the inside of the hip. The psoas is joined at the hip, literally, by the iliacus, which travels from hip to thigh. Together, the psoas and iliacus make up the iliopsoas – the body’s most powerful hip flexor. The psoas helps promote good posture and stabilizes your abdomen and pelvis as it works together with your abs, obliques and lower back muscles. Every time you stand, walk, or run, or play golf, you’re engaging the psoas.

When the psoas is weak or tight, it can cause symptoms such as pain across the lower back, groin pain, hip pain, pain in the buttocks, difficulty walking up stairs or hills, tight hamstrings, knee pain and even foot pain.

John Stiner, a massage therapist based in Durham, N.C., whose credentials include a 2008 stint with the Nike Oregon Project, has noticed an epidemic of psoas tightness among his running clients. The number one culprit, he says, is your chair. Sitting for long periods puts the psoas in a perpetually shortened state. The muscle has memory and will maintain this shortened state, even when you get up from your chair. “Our bodies simply aren’t designed to sit all day,” says Stiner.

Another cause of imbalanced psoas muscles are abdominal crunches. Performing too many sit-ups causes the psoas muscle to shorten, which can lead to an increased arch in the lower back and a head-forward posture. While this posture is normally seen in the elderly population, nowadays, we are seeing this type of posture in younger people. Rather than just focusing on abdominal exercises, it is better to have a more balanced program that works the core muscles in the back, as well as the front of the body. Sleeping in the fetal position also causes prolonged periods of stress on your psoas muscle.

You can perform a simple test to determine if you have a tight psoas. Lie on your back with both legs straight. Pull one knee towards your chest. If the other leg lifts off the floor, then your psoas is too tight. Now try the other side.

Regular gentle stretching is the best antidote for a tight psoas. Keep in mind that it will take time to release the psoas. The muscle has to be retrained, and you have to be consistent with the stretching. Be careful not to overstretch, which can cause the muscle to contract and shorten. Start your stretch slowly and ease into it without straining. You want to feel a lengthening sensation of the muscle.

Here are two simple psoas stretches you can try at home:

KNEELING LUNGE

Kneel on one knee, with the front leg forward at a 90-degree angle. With your pelvis tucked, lunge forward, easing into the stretch without straining. If your psoas is tight, your natural tendency may be to arch your lower back; make it a point to keep the back straight. Raise your arms overhead for an added abdomen stretch. To dynamically stretch the psoas, complete 20 reps on each side, holding the lunge for 2 to 3 seconds.

WARRIOR YOGA POSE

Step one foot 3 to 4 feet in front of you. Lunge forward until your front knee is at a right angle. (Readjust your foot position if necessary.) Turn your back foot out about 45 degrees. Keeping your back foot firmly planted, and your head, shoulders, hips and knees facing forward, raise your arms overhead. Relax your shoulders; don’t let them inch up. Lift your rib cage away from your pelvis to really stretch the psoas. As in all yoga poses, breathe deeply and easily. Don’t strain. Hold for 30 to 60 seconds.

Other tips to keep your psoas in top shape include:

1. Sitting less — Try to get up every 45 minutes, at least. If you are traveling long distances, stop every 3 hours and stretch or walk for 5-10 minutes.

2. Reach for support — Add support to your car seat by using a rolled up towel or small pillow behind your lower lumbar spine.

3. Professional massage — Massage can help relieve a tight psoas, although this type of massage is not always comfortable.

By consistently working to relax the psoas and gradually restore its length, you will help reduce lower back pain, hip pain, groin pain, buttock pain and tight hamstrings, as well as prevent future injury.

Apple Cinnamon Waffles

July 21, 2020 by Pathways in All Articles and Recipes, Diet, Health, Immunity, Nutrition, Recipes, Weight Loss | Comments Off

Apple Cinnamon Waffles

Ingredients

1 1/2 cup almond flour
1/2 cup flax seed meal I used Organic Golden Flax from Bob’s Red Mill
1/4 cup Swerve Sweetener
1/4 cup unflavored protein powder
1 tbsp ground cinnamon
2 tsp baking powder
4 large eggs room temperature
1 cup finely chopped or grated apple
3/4 cup almond milk
1/4 cup melted butter
1 tsp vanilla extract
1/2 tsp apple extract optional, helps intensify flavor
Instructions

Preheat a waffle iron to medium and grease if necessary.
In a large bowl, whisk together almond flour, flax seed meal, sweetener, protein powder, baking powder and cinnamon.
Stir in eggs, apple, almond milk, butter, vanilla extract and apple extract and stir until well combined.
Spoon a few tablespoons of batter into each section of the waffle iron and close lid. Cook 4 to 6 minutes, or until golden brown on both sides (the amount of batter and time of cooking will depend on your waffle iron).
Remove waffles and repeat with remaining batter.
Serve with sugar-free syrup.

Mason Jar Chicken Taco Salad

July 15, 2020 by Pathways in All Articles and Recipes, Diet, Health, Nutrition, Recipes, Weight Loss | Comments Off

Chicken Taco Mason Jar Salads

Ingredients
For the dressing:
½ cup non-fat plain Greek yogurt can substitute with mayonnaise or sour cream
½ cup taco sauce can substitute with your favorite salsa, but it will create a thicker and chunkier dressing, so you may need to thin it with a little bit of water or milk
4 cups chopped romaine lettuce
12 ounces cooked diced Southwestern-seasoned chicken (I find this in the refrigerated section of my grocery store, but you can substitute with any cooked chicken that you season with a little bit of taco seasoning or southwest seasoning)
1 cup black beans from a 15-ounce can, drained and rinsed
1 cup corn can use fresh, frozen, or canned & drained
1 cup halved grape or cherry tomatoes
1 cup 4 ounces Sargento® Fine Cut Shredded 4 Cheese Mexican
4 16 ounce/pint-size wide-mouth jars
Instructions
Whisk together dressing ingredients in a small bowl until completely combined.
Place an equal amount of dressing at the bottom of each jar.
Divide remaining ingredients among the jars, layering in the following order: chicken, black beans, corn, cheese, tomatoes and lettuce. Twist on the top to seal your salads and refrigerate until ready to serve.
When you’re ready to eat, just dump the jar onto a large plate or bowl and enjoy!

Food Cravings

July 15, 2020 by Pathways in All Articles and Recipes, Diet, Health, Nutrition | Comments Off

What do food cravings mean?
By: Dr. Alyssa Musgrove

All of us have experienced a craving for a specific food, whether it be for salty potato chips, creamy peanut butter or sweets like ice cream and chocolate. A craving is a signal from the body that something is needed. Cravings can be driven by physical, emotional or biochemical factors. For example, pregnant women might experience strong cravings due to hormonal changes that disrupt and change their sense of taste and smell. When we’re feeling emotionally stressed, we might crave “comfort” foods.

When a craving hits, you’re faced with a few options: You can give in to it; you can find out what your body really needs; or you can find an alternative distraction like taking a walk, phoning a friend or jumping into your bath tub, hot tub or pool. Some cravings only last 3 to 5 minutes, so finding a distraction does not always have to be a long, drawn out affair.

Below are a few common cravings and some thoughts on what your body might really need instead.

Potato Chips
A potato chip craving could be an indication you’re low in sodium. Sodium, more commonly known as salt, is an essential electrolyte needed in large amounts — especially for normal nerve and muscle function.

We obtain sodium through food and drink, and we lose it when we sweat and urinate. When we sweat in the heat, we actually sweat minerals, not water. After excessive sweating, or long periods outside, the body needs more than just water to replenish what is lost. (Certain medications can also make the body excrete excess fluid.) Conversely, too much sodium can lead to heart issues like high blood pressure.

The recommended daily intake of sodium is around 2,300 milligrams. Instead of satisfying this need with processed food like potato chips, reach for healthy whole foods instead. Beets, spinach and chard are a great source of sodium and packed with disease fighting antioxidants. Raw cashews and walnuts can be a good replacement in moderation — keep the serving size to one ounce (about 18 cashews and 15 walnuts). Popcorn drizzled with a butter-flavored olive oil (sold locally at the Plantation Olive Oil Company) is another healthier option. My favorite salty, satisfying snack is ‘crunchy seasoned peas’ made by BHUJA, which can be found in the gluten free section at Publix (often hanging on an end display).

Ice Cream
If you find yourself craving the cool, sweet taste of ice cream, it could be an indication you are low on sleep. The amino acid tryptophan (also found in your Thanksgiving turkey) is found in high-fat dairy products. Tryptophan assists in the production of melatonin and serotonin to help you feel sleepy and relaxed. Instead of caving to a late-night bowl of ice cream, try getting to bed an hour earlier, incorporating an afternoon power nap, or enjoying some quiet time for 20-30 minutes. Naps help improve immune function, boost your mood and increase alertness. Adults should limit a nap to 30 minutes or less. If you are sleep deprived, a 90 minute to 2-hour snooze can be beneficial. Instead of ice cream, try snacking on frozen blueberries for a sweet, refreshing snack.

Peanut Butter
A peanut butter craving could be an indication you are low in healthy fats, which are essential for survival. Contrary to popular belief, eating fat does not make you fat. Healthy fats, such as omega-3s, help protect the nervous system and brain. Omega-3 fats can be found in oily fish like sockeye salmon. Calories from fat are more nutrient dense than calories from carbohydrates and protein, and can help you feel fuller faster. Try reaching for an avocado sprinkled with lemon pepper.

Chocolate
Some people get hooked on the boost that chocolate can give, which then leads to compulsive habits. However, a chocolate craving can also indicate a magnesium deficiency. Magnesium is required for over 300 enzyme reactions in the body. Common symptoms of a magnesium deficiency include irritability, anxiety, extreme fatigue combined with insomnia, lack of concentration and muscle spasms. Before grabbing that candy bar, reach for magnesium-rich foods such as almonds. If nothing but chocolate will do, opt for quality dark chocolate, preferably organic and above 70% cocoa. A magnesium supplement may also help.

Baked Goods and Pastries
If you are feeling anxious or stressed, baked goods and pastries can provide a temporary calming feeling. That’s because the sugar triggers a quick dopamine rush, also known as the “feel good” hormone. But that sugar rush soon turns into a blood sugar crash, which fuels inflammation and will leave you feeling sluggish. The naturally occurring sugars in fruits such as peaches, berries and apples are a healthier choice. You could also try a small amount of dried fruit, such as prunes or raisins.

Soda
Sparkling water, with a squeeze of lime or slice of orange, delivers the carbonation found in soda, minus all the excess sugar.

The next time a craving hits, dig deeper to uncover the real reason behind it. If anything, try making a lateral move and reaching for a healthier choice.

Healthy Buffalo Chicken Tenders

July 8, 2020 by Pathways in All Articles and Recipes, Nutrition, Recipes, Weight Loss | Comments Off

Buffalo Chicken Tenders Recipe

Ingredients:
1 pound chicken tender strips
½ cup cassava flour
½ teaspoon paprika
¼ teaspoon cayenne pepper
¼ teaspoon sea salt
¼ teaspoon black pepper
¼ teaspoon garlic powder
2 tablespoons coconut oil
½ cup hot sauce, plus more to taste
¼ cup ghee
Directions:
Cut all chicken strips in half.
In a medium bowl, combine cassava flour, paprika, cayenne pepper, sea salt, pepper and garlic powder.
In a separate bowl, pour in hot sauce.
Melt coconut oil in pan over medium heat.
Coat both sides of chicken with flour mixture.
Dip floured chicken with hot sauce.
Place all in pan and cook for 6–7 minutes.
Add butter to pan and flip the chicken.
Cook second side for 6–7 minutes until cooked through.
Remove from heat and add additional hot sauce as needed.
Serve hot.

5 Ingredient Sausage and Kale Baked Ziti

June 23, 2020 by Pathways in All Articles and Recipes, Diet, Nutrition, Recipes | Comments Off

Ingredients
12 ounces ziti (or any pasta shape). I recommend gluten free pasta.
1 lb. ground Italian sausage (I strongly recommend using “spicy” Italian sausage)
4 cloves garlic, minced
3 large handfuls roughly-chopped kale leaves, stems removed
2 cups shredded mozzarella cheese (I used 2% low fat)
optional additional toppings: shredded Parmesan cheese, crushed red pepper flakes

Instructions
Preheat oven to 375 degrees F. Heat a large stockpot full of generously-salted water for the pasta.
In a (separate) large skillet, saute the Italian sausage over medium-high heat until browned (about 8-10 minutes), breaking the sausage up with a spoon into bite-sized pieces while cooking. When the sausage has browned, add in the minced garlic and saute for 1-2 additional minutes or until the garlic is fragrant. Remove pan from heat and set aside.
While the sausage is browning, cook the pasta al dente in the stockpot of boiling water according to package instructions. Drain.
Return pasta to the stockpot and add the sausage, garlic and kale. Gently toss to combine until the kale is dark green and slightly wilted.
Pour half of the pasta into a greased 11×7-inch or 9×13-inch baking dish. Sprinkle evenly with 1 cup of cheese. Layer the remaining half of the pasta evenly on top. Sprinkle evenly with the remaining 1 cup of cheese.
Bake for 20-25 minutes until the cheese is melted and just barely starts to turn golden. Remove and serve immediately, sprinkled with additional toppings if desired.

Cooling Down with Cucumbers

June 16, 2020 by Pathways in Cleanse, Detox, Diet, Health, Nutrition, Recipes, Weight Loss | Comments Off

By: Dr. Alyssa Musgrove

When those summer temperatures begin to rise, it’s normal to reach for tasty options to help cool us down. But before you reach for the ice cream and lemonade, take a moment to think outside the box. Cucumbers are a naturally cooling food that offer many nutritional benefits. Low in calories and containing a good amount of fiber and water, cucumbers are an ideal summer treat that can refresh the body, while also helping promote hydration and weight loss.

Often thought of as a vegetable, the cucumber is actually a mild-tasting fruit. Cucumbers are members of the Cucurbitaceae family, which also includes melon and squash. Cucumbers come in a variety of colors and sizes. Most commonly, they are sliced and eaten fresh or brined and made into pickles.

Composed of about 96% water, cucumbers can also help you meet your daily fluid and hydration needs. They also contain magnesium and other electrolytes that aid in hydrating the digestive system and keeping the bowels relaxed and regular. One cup of cucumbers is only 15 calories and provides about 20% of your daily need of vitamin K. Vitamin K, in combination with other essential nutrients, can help improve calcium absorption and contribute to good bone health.

When shopping, look for dark green cucumbers that are firm and smooth without any soft, waterlogged spots or bruises. Plan on eating the whole cucumber, as the skin and seeds contain important health-boosting compounds. Organic and unwaxed cucumbers will pack the biggest nutritional punch, especially if you are consuming the skin. Cucumbers should be stored in the refrigerator until you are ready to use them (usually within 3-5 days of purchase).

Most recipes call for raw cucumbers. This is because, due to their high water content, cucumbers tend to be soggy when cooked. Here are a few ways you can incorporate cucumbers into your daily diet when the dog days of summer are in full force:

Create a refreshing summer drink: Thinly slice a cucumber and add it to your water for additional flavor and nutrients. Or try combining 4 ounces of coconut water with the juice of 4 celery stalks, 1 cucumber and 1 lime.

Whip up a salad: Try this quick and healthy cucumber salad with just 5 ingredients: Cut two large cucumbers into 1/8 inch-thick slices. Combine with one small white or red onion chopped, 1/4 cup apple cider vinegar, 1 tablespoon olive oil and 2 teaspoons of dill.

Use cucumbers as salad boats or a bread replacement: Cut the cucumber in half and remove seeds in order to have the most room to stuff with your favorite salad. (My local favorite is the chicken salad from Sweet Kneads.) You can also stuff the cucumber with tuna salad or make your own BLT salad.

Add to a fruit salad: While it may sound odd, this tasty salad combines multiple fruits that provide a good dose of hydration. In a large bowl combine: 1 container (16 oz.) fresh strawberries cut in half, 1 english cucumber cut in half lengthwise and then into ¼ inch slices, 1 cup cubed honeydew melon. Chill until ready to serve. Just before serving, whisk together: 3 tablespoons honey, 2 tablespoons lime juice and 1 teaspoon grated lime zest and drizzle over the cut fruit, tossing gently to coat.

Finally, try this recipe at your next summer potluck. It is light, refreshing and has great flavor.

Cucumber and Chickpea Salad

3 cans (15 oz. each) chickpeas or garbanzo beans rinsed and drained
4 large cucumbers, seeded and cut into 1/2 inch pieces

2 packages (3.5 ounces each) feta cheese
1 cup finely chopped red onion
½ cup ranch salad dressing
2 tablespoons snipped fresh dill
¾ teaspoon salt
¼ teaspoon pepper

Combine cucumber, onion, feta, chickpeas. In a separate bowl mix ranch dressing, dill, salt and pepper, pour that over the salad ingredients, toss continuously to coat. Refrigerate covered for 1 hour before serving.

One Pan Lemon Parmesan Chicken and Asparagus

June 15, 2020 by Pathways in Health, Nutrition, Recipes, Weight Loss | Comments Off

One Pan Lemon Parmesan Chicken and Asparagus
Ingredients

1 and 1/2 pounds boneless skinless chicken breasts or tenders
1/3 cup flour
1 cup panko*
1 cup parmesan cheese separated
1 teaspoon dried parsley
1/2 teaspoon garlic powder
3-4 lemons
1 tablespoon minced garlic
8 tablespoons melted butter separated, I use unsalted
1 tablespoon lemon pepper seasoning
1 pound asparagus
3 tablespoons olive oil
3 tablespoons honey
Instructions

Preheat the oven to 400 degrees F. Line a large sheet pan with parchment paper and set aside.
Grab three bowls. Add the flour to one bowl.
Combine panko, 1/2 cup freshly grated parmesan cheese, dried parsley, garlic powder, about 1/2 teaspoon each of salt (I use seasoned salt) and pepper. Stir.
In the final bowl, add 1-2 teaspoons lemon zest, 4-5 tablespoons lemon juice (depending on lemon flavor intensity desired), minced garlic, and 5 tablespoons melted butter. Stir. Remove 4 tablespoons of this mixture and set aside.
Slice chicken breasts to the size of tenders (about 1 and 1/4th inch strips) or use chicken tenders.
Coat in flour, heavily dredge in garlic lemon mixture, and then coat in the Parmesan panko mixture.
Place on prepared sheet pan. Use any remaining Parmesan panko mixture and sprinkle over tenders. Sprinkle lemon pepper seasoning over the tenders (I use Mrs. Dash lemon pepper)
Bake in preheated oven for 10 minutes and remove.
Flip the tenders to the other side.
Place the asparagus next to the tenders and drizzle the reserved lemon butter sauce. Sprinkle remaining 1/2 cup Parmesan cheese over the asparagus and toss with tongs.
If desired place lemon slices over the chicken (optional)
Return to the oven and bake for another 10-12 minutes or until the internal temperature of the chicken has reached 165 degrees F.
Meanwhile, whisk remaining 3 tablespoons melted butter, 3 tablespoons lemon juice, 1-2 teaspoons lemon zest, 3 tablespoons olive oil, and 3 tablespoons honey in a small bowl. Add some pepper and parsley if desired.
Remove from the oven and top with the honey lemon mixture and fresh parsley if desired and enjoy immediately.
Do not top chicken breasts with the honey lemon mixture unless eating immediately and aren’t planning on having leftovers since it will make it soggy.

Why You Should Make Your Own Salad Dressing

May 9, 2019 by Pathways in All Articles and Recipes, Diet, Nutrition, Recipes | Comments Off

By Dr. Alyssa Musgrove – Pathways to Healing

Last week, I shared a few of my favorite salad recipes to help you take advantage of the variety of spring and summer produce coming into season. Salads are a great way to boost your vegetable and nutrient intake, but it’s important to point out that how you dress your salad is just as important as what you put in it. Store-bought salad dressings can be a convenient option, but they often can turn a healthy choice into a calorie-dense, preservative-laden health bomb.

Here are just a few reasons why you should consider skipping the store-bought stuff:

Added sugar. Ever sprinkle a couple teaspoons of sugar over that bowl of leafy greens before digging in? If you’re using a store-bought dressing, you likely are. Sugar is a common ingredient in store-bought dressings, often hiding under the name of high fructose corn syrup or dextrose. Added sugar causes blood sugar spikes (which fuel cravings later on), depletes nutrients in the body and encourages weight gain.

Poor quality oils. It’s nearly impossible to find a store dressing made with high-quality, 100 percent extra-virgin olive oil. Rather, to keep production costs down, manufacturers often use canola, corn, sunflower or soybean oil. These cheap oils easily become rancid (which causes inflammation in the body) and have been shown to increase cholesterol.

Additives. The ingredient list of most salad dressings includes a litany of gums, thickeners, colors, flavors and preservatives. Even in small amounts, these chemical additives are toxic to the body. It’s always a good idea to avoid unnecessary additives – especially if you have food sensitivities.

Fortunately, making your own salad dressing couldn’t be easier. A homemade salad dressing not only tastes better, but it can also be whipped up in a matter of minutes – many times with ingredients you already have on hand. Here are a few of my favorite recipes to get you started:

Basic Balsamic Vinaigrette
3 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
1 garlic clove, minced
½ cup olive oil
Salt and freshly ground black pepper

In a small bowl, combine the vinegar, mustard and garlic. Add the oil in a slow, steady stream, whisking continuously. Season with salt and pepper to taste.

Maple-Dijon Dressing (Courtesy of “The No Meat Athlete Cookbook”)
¼ cup apple cider vinegar
2 teaspoons Dijon mustard
¼ teaspoon black pepper
2 tablespoons maple syrup
2 tablespoons olive oil (if doing oil free use 2 tablespoons of broth or water)
salt to taste
Combine the vinegar, maple syrup, mustard and pepper in a small jar with tight fitting lid. Whisk in the oil or broth in a slow, steady stream. Season with salt to taste. Refrigerate for up to 5 days.

Blueberry-Walnut Vinaigrette (Courtesy of “The No Meat Athlete Cookbook”)
¼ cup apple cider vinegar
¼ cup blueberries
¼ cup walnut pieces
1 tablespoon minced shallot or red onion
½ teaspoon dired thyme
½ teaspoon maple syrup
1-2 tablespoons water (optional)
salt and black pepper to taste

Puree the vinegar, blueberries and half of the walnuts in a blender until smooth, thinning it with 1 or 2 tablespoons of water if desired. Finely chop the rest of the walnuts. Transfer to a jar with a tight-fitting lid and add the shallot or red onion, thyme and maple syrup. Shake to combine and seas with salt and pepper. Refrigerate for at least a few hours and up to 3 days to allow the flavors to meld.

Lemon-Tahini Dressing (Courtesy of “The No Meat Athlete Cookbook”)
¼ cup fresh lemon juice (about 2 lemons)
1 teaspoon maple syrup
1 small garlic clove, chopped
½ cup tahini
¼ teaspoon salt
1/8 teaspoon black pepper
¼ to ½ cup water

Pulse the lemon juice, maple syrup, garlic, tahini, salt and pepper in a high-speed blender to combine. Slowly add the water, starting with ¼ cup until it reaches your desired consistency. Refrigerate in an airtight container for up to 5 days.

All Articles and Recipes

How to Stop Sugar Cravings

Back Pain

Apple Cinnamon Waffles

Mason Jar Chicken Taco Salad

Food Cravings

Healthy Buffalo Chicken Tenders

5 Ingredient Sausage and Kale Baked Ziti

Cooling Down with Cucumbers

One Pan Lemon Parmesan Chicken and Asparagus

Why You Should Make Your Own Salad Dressing

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