Blog Archives

Buckwheat is Not Wheat!

2/27/2023

Though the name might suggest otherwise, buckwheat is not actually a form of wheat. In fact, it isn’t a grain at all. This plant is commonly cultivated in Asia and can be used for a variety of culinary purposes, particularly in noodles, breakfast foods, and certain beverages. It’s also used in recipes for those following a raw food diet. Keep reading to learn more about what buckwheat is, how it can be used, and its health benefits.

WHAT EXACTLY IS BUCKWHEAT?
Not related to wheat in any way, buckwheat is actually a seed that comes from a fairly short plant, but becomes very widespread and develops green heart-shaped leaves with tiny white flowers. Cultivated as a grain-like seed and a cover crop throughout Asia and in parts of Europe and North America, the seeds of the plant are commonly referred to as a pseudocereal. The seeds are triangular in shape, and are rich in protein and fiber, as well as a variety of antioxidants and other nutrients, which leads many people to consider buckwheat a superfood. It tastes like a nutty cereal with a little bit of a bitter aftertaste. I love making them with butter, fried onions, and sauteed celery and carrots. It is delicious as a base with your protein on top. i also ate this as a child with honey and butter and chopped bananas on top.

The seeds themselves are called groats, and they have become popular among the gluten free crowd. A cup of groats (cooked) contains about 155 calories, 6 grams of protein, 1 gram of fat, 33 grams of carbohydrate, and 5 grams of fiber. These groats are packed with manganese, magnesium, phosphorus, niacin, zinc, folate, and vitamin B6. This grain-like seed has similar culinary applications to other pseudocereals, like amaranth and quinoa. It can be made into noodles, pancakes, porridge, and a variety of baked goods.

WHAT ARE THE NUTRITIONAL BENEFITS OF BUCKWHEAT?
The antioxidant and fiber content of this food lends itself to a number of significant health benefits. Here is an overview of the top 6 nutritional benefits of this pseudocereal:

1. IMPROVED HEART HEALTH
This grain-like seed helps to reduce inflammation and lower LDL, or “bad cholesterol” levels, both of which are important for good heart health. The primary nutrient that provides these cardiovascular benefits is rutin, a type of phytonutrient and antioxidant which helps stabilize blood pressure and reduce cholesterol.

2. REDUCED BLOOD SUGAR
In comparison to many whole grains, this pseudocereal is very low on the glycemic index – this means that the carbohydrate content is absorbed slowly into the blood stream, providing your body with a steady flow of energy. By preventing a sudden spike in blood sugar, this nutritious seed helps with diabetes management and may improve insulin resistance.

3. GLUTEN FREE AND NON-ALLERGENIC
Though it can be used in the same way as whole grains like wheat and barley, this seed is gluten free, which makes it a great choice for people with celiac disease or grain sensitivities. Swapping this seed with typical grains containing gluten may also be helpful for people suffering from digestive disturbances like leaky gut syndrome.

4. RICH IN DIETARY FIBER
For every one cup serving of cooked groats, this food provides 6 grams of dietary fiber, which helps to keep food moving smoothly through the digestive tract, and may help you feel fuller longer – this can also be a benefit if you’re trying to lose weight.

5. PROTECTS AGAINST CANCER
This pseudocereal contains antioxidants and phenolic compounds, which may help to fight certain types of cancer. Some of the antioxidants found in this food include flavonoids like oligomeric proanthocyanidins, which protect your cells against free radical damage and prevent the kind of dangerous inflammation that can contribute to the spread of cancer.

6. SOURCE OF VEGETARIAN PROTEIN
Not only is this food rich in vitamins and minerals, but it is an excellent source of digestible plant protein. For every 100 gram serving, this food contains as much as 14 grams of protein, and 12 different amino acids to support growth and muscle synthesis. The protein content isn’t quite as high as certain beans and legumes, but it is higher than most whole grains.

To harness the power of this pseudocereal for yourself, cook whole groats at a ratio of 1:2 with water, and simmer for 30 minutes or until the grains are tender. You can also grind raw groats into flour for use in pancakes and other breakfast foods, as well as your favorite baked goods.

Try this delicious gluten free seed and let me know how you made it, and your opinions on the flavor profile.

Blessings,
KJ Landis
-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.
Whatever gets us eating healthier will help us in all facets of our lives because what we eat becomes us.

0 Comments

Transitioning to a Plant Based Diet

2/20/2023

0 Comments

In my opinion, a plant based diet doesn't mean only eating plants, but eating a lot more plants than one is doing now. The Standard American Diet has a lot of refined foods, junk foods, and in our schools, ketchup is considered a vegetable! The change to a healthier lifestyle is doable, but only if one really has the drive and motivation. Sometimes we only get motivated when there are scary results from medical tests.

Are you trying to become plant-based but don’t know where to start? Or perhaps you’ve been persuaded of its benefits and have tried in the past, but the temptations of meat and dairy have been too strong for you to switch the desire off in your mind? As I’m sure you all know when it comes to transitioning to a healthier diet and lifestyle, it’s not about willpower. When we’re hungry and craving sugar, there’s very few of us who would be able to resist hooking into our chocolate stash. Let us look at and approach the project like a work project, creating a plan which introduces boundaries and habits that prevent temptation from occurring in the first place. So in this blog, I am sharing how you can succeed on the plant-based journey. I will give you the tools to stay on the path and transition successfully to a long-term whole-food plant-based diet.

1. Know Your Why

The best way to succeed is to know your why. Why do you want to make these changes in the first place? It may seem simple, but writing your whys down on paper and referring to them constantly helps to keep you on track. For example, your "why" may be to be able to do more activities with your children or grandchildren. Actually having those images in your head can be super motivating when you’re struggling with food choices or exercise. Some other "why" examples are:

Weight loss
Disease prevention
Balance your blood sugar
Clearer skin
Love for the animals
Reducing your environmental impact
Longer life
Physical performance

I encourage you to grab a pen and write down your top "whys" and then write a paragraph that will help to motivate you later on. Put it in a place you will remember whether that’s on your bedside table or on your fridge, and refer back to it whenever you need a bit of motivation.

2. Know Your Plant-based Alternatives

Making the transition to become more plant-based is a lot easier than it was fifty years ago. Thanks to the many plant-based chefs who have advocated for change and made plant-based food a delicious alternative to heavy meat diets, more and more people are becoming plant-based, creating a demand for meat alternatives. Unfortunately, a lot of these meat alternatives are highly processed, but there are some good options too. Do your research on line and read food labels when in the supermarkets. Mushrooms, beans, and even tofu can offer a meaty texture to a dish. You can use chia seeds or flaxseeds or even a mashed banana to replace eggs when baking, and you can enjoy scrambled tofu instead of scrambled eggs. There are many dairy-free milk alternatives such as almond milk, oat milk, rice milk, and others. Cashew, almond and coconut-based yogurts are delicious and dairy-free. There are also many great cheese alternatives that you can buy from your local grocery store, or even sprinkling nutritional yeast flakes on your food adds a bit of a cheesy flavor and texture. You don't have to switch everything in the household out for only plant made items. Experiment and see what tastes good to you.

3. Make Use of the Internet and Social Media

There are hundreds of thousands of plant-based recipes and blogs on the internet advocating a plant-based lifestyle. You can’t say you’ve run out of ideas of what to cook if you peruse the internet for recipes. From delicious savories to mouth-watering desserts, some great vegetarian and vegan chefs are creating delicious and healthy plant-based recipes.

4. Find a Support Network

Get your family on board if you can, or at least get their support for your transition. Tell your family and friends about your dietary requirements at this time so they can help you out. Getting them to be your taste testers may also win them over to a healthier eating lifestyle.

5. Plan Ahead

Another key is planning ahead. Setting a bit of time aside for meal prep every week will make your life so much easier, save you money, and prevent food waste. Get to know your local farmers markets and organic food shops. Make time to go once a week with your shopping list to buy most of your groceries. Being prepared can help save time, money, and can stop food from going to waste.

6. Small Steps

If you’re currently eating a typical Western diet, making gradual changes is probably your best bet for success. Transitioning to a 100% plant-based diet is a big change from one day to the next, so don’t think you have to go cold turkey. There is power in small changes when you make them realistic and sustainable. Plus, the journey is all part of the fun, so if you can learn to love the process, you’ll be much more likely to succeed in the long term.

Say you’ve been eating plant-based for a month, and one evening you’re out for dinner, and your friend orders steak. You start drooling; steak is the one thing you really miss. And so you decide that you’re going to let loose this evening, and you say to the server, “Make that two steaks.”

After dinner, your stomach doesn’t feel well, and you think to yourself that it wasn’t worth it. Or maybe you enjoyed it, but those guilty feelings are getting you down. The key is to not throw away all your hard work because of a tiny hiccup. Consistency is far better than perfection. Don’t let perfectionism be the enemy of the good. Pick yourself up and keep going. And if you enjoy flesh once in a while, plan for it and enjoy it without guilt. I say if we plan ahead, it is a treat and not a cheat. Your life, your choice.

It’s also really important to have an open and positive mindset. If you dwell on all the things you’re missing out on, it’s going to be extra challenging for you. Focus instead on the things you like about the new diet/lifestyle and what you’ll be gaining in terms of health. That may be key to making it easier for you. You’ll be surprised, a few months down the road, your new habits and choices will become second nature, and you will love how it makes you feel. Now you can redo those medical tests and look at how the results have changed for the better.

Grandma was right when she encouraged you to eat your vegetables and then go outside and play!

Blessings,
KJ Landis

-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.
. Whatever gets us eating healthier will help us in all facets of our lives because what we eat becomes us.

0 Comments

What is Amaranth?

2/13/2023

0 Comments

If you avoid gluten in your eating lifestyle, try adding amaranth. It is a gluten-free seed. Amaranth is easy to prepare and versatile, serving as a base for both sweet and savory dishes. Amaranth delivers a powerful nutritional profile, has a distinctive, nutty flavor, and looks fabulous while growing (not that I plan on growing it, but the pictures are pretty). If you’re new to amaranth, you might be wondering just what it tastes like, how to prepare it, and what kind of nutritional benefits it provides — as well as if there are any side effects to amaranth consumption. So let’s take a look at this tiny and mighty food.

What Is Amaranth?

Like rice, corn, quinoa, and millet, amaranth contains no gluten and is considered a whole food, unprocessed, so it is not like white rice or refined wheat. The amaranth family also includes beets, chard, and spinach. When it comes to quinoa vs amaranth — quinoa has a richly deserved reputation as a nutritional powerhouse, but amaranth holds its own as well. Quinoa has eight grams of protein per cup and amaranth has nine grams. Quinoa has three grams of iron per cup and amaranth has five grams. Amaranth looks like a sand dune of tiny, pale golden or tan seeds. It can be used both whole and as flour, but amaranth greens are also edible. And you can heat amaranth seeds, turning it into puffed amaranth — a crispy, nutty snack like popcorn. Raw amaranth can be germinated for sprouts and microgreens.

Amaranth is native to Central and South America, where they traditionally served as staple crops for the Incan, Mayan, and Aztec civilizations. The Aztec made religious offerings not just of the seeds themselves, but also of sculptures of their deities made from honey and amaranth dough. It was sacred to them. Ethiopians use the seeds to make an unleavened bread called kita, an alcoholic beverage called tella, and fermented porridge known as borde, which nourishes new mothers and their babies. Amaranth also features in Indian (where it’s referred to as rajgira), Vietnamese, and Mexican cuisine, including the calaveras or “skulls” with raisin eyes and peanut noses traditionally eaten in Dia de los Muertos (Day of the Dead) celebrations.

Amaranth is a rich source of the essential amino acid lysine, which can sometimes be challenging to get enough of. Symptoms of lysine deficiency can include frequent cold sores, high blood pressure, hair loss, and fatigue, so it’s a good nutrient to make friends with. In fact, amaranth is a complete protein, and has bragging rights for containing adequate amounts of all 9 essential amino acids. Amaranth also has other important nutrients, including fiber, B vitamins and vitamin E. It holds the minerals calcium, zinc, iron, magnesium, phosphorus, and manganese that the plant extracts from the soil.

The simplest way to cook amaranth seeds is to simmer them in liquid, such as water or vegetable broth, like you would cook rice or quinoa. Amaranth cooks relatively quickly (roughly 20 minutes simmering). For a dry pilaf, add 1.5 cups of water to every cup of amaranth. Add savory ingredients like onions and garlic, mushrooms, and chopped veggies for a tasty and filling amaranth side dish. For a wetter cereal or amaranth porridge, use 2.5 cups of water per cup of amaranth. Season it like oatmeal, with dried, fresh, or frozen fruit, cinnamon, raw nuts, and seeds. My favorite way to eat it is with butter and maple syrup on a cold day.

Have you cooked amaranth? What is your opinion about its flavor? I want to hear from you!
Blessings,
KJ Landis
SuperiorSelf channel on YouTube
KJ Landis on LinkedIn
superiorself on Instagram and Twitter
Superior Self with KJ Landis on Facebook

0 Comments

Fight Inflammation!

2/6/2023

0 Comments

The word inflammation has been in health and fitness news a lot recently. With so many opportunities to learn more about our health through clinical studies and through the internet, we can learn the difference between good inflammation and bad inflammation. Here is an example of good inflammation, acute inflammation caused by injury:

As a child, when I fell and scraped my knee, my body sent blood and other fluids to the knee to help heal the area. The inflammation caused by the increased circulation and internal chemicals made the area red and swollen. Then my mother rubbed antibiotic cream on and covered the area. I usually healed pretty fast because the body knows what to do.

On the other hand, science has proven that chronic, low-grade inflammation throughout the body can turn into a silent killer that contributes to cardiovascular disease, cancer, type 2 diabetes, and other conditions. The fact that three out of five people around the world die from a disease linked to chronic inflammation raises serious red flags. Thankfully, there is plenty we can do to fight back.

You might be surprised to learn that diet plays an important role in chronic inflammation-- digestive bacteria release chemicals that may spur or suppress inflammation. The types of bacteria that populate our gut and their chemical byproducts vary according to the foods we eat. Some foods encourage the growth of bacteria that stimulate inflammation, while others promote the growth of bacteria that help suppress it.

Here are some of the foods and beverages that have been linked to less inflammation and reduced risk for chronic diseases:

Vegetables and fruits: Most fruits and brightly colored vegetables naturally contain high levels of antioxidants and polyphenols—potentially protective compounds found in plants.
Nuts and seeds: Studies have found that consuming nuts and seeds is associated with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes.
Beverages: The polyphenols in coffee and the flavonols in cocoa are thought to have anti-inflammatory properties. Green tea is also rich in both polyphenols and antioxidants.

Studies have shown that polyphenols have multiple anti-inflammatory properties. A review published in the British Journal of Nutrition summarized a number of studies supporting the notion that dietary polyphenols may lower inflammation in the body and improve the function of cells that line blood vessels. Foods high in polyphenols include onions, turmeric, red grapes, green tea, cherries, and plums, as well as dark green leafy vegetables such as spinach, kale, and collard greens. In addition, olive oil, flaxseed oil, and fatty fish such as salmon, sardines, and mackerel offer healthy doses of omega-3 fatty acids, which have long been shown to reduce inflammation.

Foods that Increase Inflammation

The foods that contribute to inflammation are the same ones generally considered bad for other aspects of our health. These include sugary sodas and refined carbohydrates (like white bread and pasta), as well as red meat and processed meats. Such unhealthy foods are also likely to contribute to weight gain, which is itself a risk factor for inflammation. In addition, certain components or ingredients in processed foods, like the emulsifiers added to ice cream, may have effects on inflammation.

To practice anti-inflammatory eating, it’s best to focus on an overall healthy diet rather than singling out individual "good" and "bad" foods. In general, a healthy diet means one that emphasizes, vegetables, fruits nuts and seeds, fish, and healthy oils. Try to limits food loaded with simple sugars (like soda and candy), beverages that contain high-fructose corn syrup (like juice drinks and sports drinks), and refined carbohydrates. We all are generally aware that regularly consuming junk food is not healthy for the body!

Be well,
KJ Landis

0 Comments

Buckwheat is Not Wheat!

Transitioning to a Plant Based Diet

What is Amaranth?

Fight Inflammation!

Author

Archives

Categories