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Incredible Quinoa

5/30/2022

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My favorite experience with quinoa came 2 summers ago when I was visiting my girlfriend Suzette in New York. She was gushing over how many vegan recipes there were using quinoa and she was happy to make a batch of quinoa salad with green apples, nuts, and chick peas, eating this delightful dish all week long as a side dish or entrée. I had only made quinoa in the style of white rice, rice with lots of butter and salt, so I was open to eating this seed, and enjoying it vegan style. The nuttiness in the flavor reminds me of buckwheat groats, another earthy and nutty seed I ate (cooked) as a child. We did enjoy this salad almost every day of my vacation, and I had energy to walk around New York City and the suburbs all day with my powered up nutrition.

Quinoa is an ancient seed which sometimes mistakenly called a grain. It originates from Peru, and is said to have given the Incas their strength and stamina for many centuries. This edible seed has become increasingly popular over the past 20 years outside of Central and South America. It’s loaded with many important nutrients, including fiber, protein, folate, and magnesium.

Quinoa contains flavonoids, including quercetin and kaempferol, which have powerful antioxidant and anti-inflammatory effects in the body. Quinoa is high in fiber, a nutrient that’s important for health. The more fiber a food has, the slower the energy moves through the body, so you will have energy that is even and well-balanced, and feel full for a longer period of time after consumption. Adding more fiber-rich foods into your diet can help support gut health, body weight maintenance, and more. Quinoa is naturally gluten-free. Using it in place of highly processed gluten-free foods can increase the nutrient value of your diet when you’re avoiding gluten. Quinoa is also a good source of protein and can help you meet your daily protein needs.

​Quinoa is very high in minerals, but it also contains some antinutrients like saponins and phytic acid. These can cause the quinoa to taste bitter. I really like bitter foods: coffee, wine, dark chocolate, eggplant, some peppers, but if you don't enjoy bitter tastes, then rinsing, soaking, and sprouting helps reduce these antinutrient compounds. When you enjoy it as part of a well-rounded diet, quinoa can help support overall health and may improve certain disease risk factors, like high blood lipid levels (high cholesterol). Quinoa is widely available, inexpensive, colorful, and you can use it in many different dishes, including sweet and savory options. Enjoy the eating healthy journey with quinoa!

Best,
KJ Landis


HEALTHY QUINOA SALAD with OPTIONS!

INGREDIENTS
  • 1 cup Quinoa
  • 2 cups Water
  • 1/2 tsp Salt

FOR THE LEMON GARLIC DRESSING
  • 1/4 cup Cilantro (coriander leaves) or Parsley, finely chopped
  • 3 Garlic cloves, minced
  • 2 tbsp Coconut oil or Olive oil
  • 3 tbsp Lemon juice or Lime juice
  • 1 tbsp Apple Cider Vinegar
 
FOR THE QUINOA SALAD
  • 1/3 cup Coriander leaves (cilantro) or Parsley, chopped
  • 1/3 cup Carrots, finely chopped
  • 1/3 cup Red & Green bell peppers, chopped
  • 1/3 cup Red onions, chopped
  • 1/3 cup Cucumber, chopped
  • 1/2 cup Roasted peanuts

COOK THE QUINOA PERFECTLY
  1. Rinse and drain quinoa thoroughly in water twice.
  2. In a pan, add the drained quinoa along with water, salt and bring it to boil. Cover and cook on a medium flame for 15 minutes or until water is absorbed.
  3. Let it cool down, and you will see how fluffy and perfect these quinoa are. 

TO MAKE LEMON GARLIC DRESSING

In a bowl, add parsley (or cilantro or the combination), coconut oil, lemon juice, vinegar, and mix. Set aside.
 
TO ASSEMBLE
​
  1. In a bowl, add cooked quinoa along with carrot, bell peppers, onions, cucumber, peanuts, cilantro (or parsley) along with the dressing and mix until combined.
  2. You can serve it immediately or keep it in the refrigerator until you are ready to serve. 

​Tips:

  • Vary all the ingredients in the dressing and salad to taste. Swap out different beans, nuts, seeds, or meats to add more healthy proteins and crunch. Swap out different veggies, feeling free to sauté onions before mixing.
  • You can also cook the quinoa in vegetable broth or bone broth to make it more flavorful and to add more protein.
  • Try adding crumbled Feta or goat cheese (or a vegan cheese) for a creamy mouth feel.
 
 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.
 
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What is a Silent Stroke?

5/23/2022

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Is it  possible to have a stroke and not know it? My mother had 3 silent strokes when she was in a nursing home in Pittsburgh, PA. We, the family, thought she was in a steady decline of dementia, because she had lost a lot of weight for no apparent reason, and, she was still eating quite well despite her 88 years at that time. Only after some brain scans did the results come back definitively. So, even living in a skilled nursing care unit, being monitored round the clock, the staff missed something. When she was put in hospice care during that time, as we thought it was close to her passing away, it was finally revealed. She ended up going off of hospice care and back into regular care for 2 more years after the strokes.

Those of us not in an environment like that can more easily have a silent stroke or a mini stroke and not know it. The symptoms aren't as radical as a full blown stroke, with garbled speech and loss of functions on one side of the body. A silent stroke is most often caused by reduced blood flow in one of the smaller arteries that feed the brain. It can occur without noticeable symptoms if it affects a part of the brain that doesn’t control major movements or vital functions. A silent stroke may also produce symptoms you mistakenly attribute to something else, such as garden-variety clumsiness or random memory lapses. Similar to reducing the chance of a major stroke, addressing cardiovascular risk factors, such as high cholesterol and high blood pressure, also lowers the risk of having silent strokes. 
A study of middle-aged people with no apparent illnesses or related brain conditions found that about 10% had brain damage from a silent stroke. The damage that happens is permanent, but therapy might help stimulate other parts of the brain so one regains abilities that may have weakened.

The healthy lifestyle I encourage us all to have is also a preventati
ve measure for strokes and silent strokes. Most often, unless a brain scan imagery is done for any reason, it will go missed. As with all chronic diseases, we must be a partner with our bodies and health practitioners. It doesn't hurt to get a yearly checkup and full blood work. It is a good idea to know your family history of diseases, in order to see if there are any tendencies.
​
I invite you to live the five pillars of health. In my opinion, they are:
  • Healthy Movement
  • Healthy Silence
  • Healthy Fuel
  • Healthy Hydration
  • Healthy Relationships

Be well,
KJ Landis





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SF Bay Area Hikes for the Newbie!

5/16/2022

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I have enjoyed my SF Bay Area hikes for over 10 years now. I began hiking with my friend Johnnie as a way to build up an appetite for a wonderful late lunch out on our days off, which were the same days off years ago. I think these will make you really tune in to your own appreciation of nature in bloom, year round. When I hike or walk in nature, I really observe my 5 senses. Yes, you can taste the air here, as each neighborhood has its own microclimate. I hope you love these hikes as much as I do.



  • Sweeney Ridge: Sweeney Ridge is a fire trail just off of the 280 freeway in San Bruno. It is about an hour and a half total, up and back. There are a few stunning spots with vistas of the ocean and the Crystal Lake reservoir. It gets steep in some parts , but is fully paved, so you can stop, even sitting down on the provided benches to smell the roses, so to speak. There are other off shoot trails, but I haven't ventured off yet
  • Guadalupe State Canyon, Crocker Street Entrance: This trail is just at the top of Daly City, beginning with a flat wooded trail ("to Grandmother's house!" LOL). Eventually you make a choice to go up or around the ridge. There are bunnies and geckos regularly spotted here, and lots of foot traffic. If you follow the ridge trail to the very end you will walk 4.5 hours out and back and actually end up at a fence overlooking the freeway in Brisbane. You can see both bridges from the top, and my usual trail is about 1.5 hours total.
  • Filbert Street Steps: I adore city hikes, and the gardens lining the stairs of SF do not disappoint! I begin at the bottom of Green Street and make my way up, up, and to the top, enjoying vistas, circle around the paved streets and down the Filbert Street stairs back to the Financial District. People generally move to the left for us slow and steady beginners. I go about 2 hours around the city this way, and time flies when you are having fun.
  • Purissima Creek Trail: In Half Moon Bay there is a creek trail which can be entered from the top or bottom, and both are easy to moderate. There are giant banana slugs here at times, reminding me of Alice in Wonderland! The light shines through the redwood forest just like in the Hobbit movies. I swear I saw fairies the first time I hiked here. It is about a 3 hour hike all the way around, but if pressed for time, I suggest go out and back as long as your time permits. The water flowing alongside your hike is delightful to witness
  • Mori Point: In Pacifica, I park next to the Moose Lodge on Bradford Way and walk a flat path for about a mile to the Mori Point stairs hidden next to a huge tree that looks like a windswept bonsai tree. Once you climb these stair, which are not more than 3 minutes uphill, you will be rewarded with trail options, views, and picture perfect dotted islands to make people think you live in the Riviera or Mediterranean! The hike time all the way up and back is about an hour, but if you walk along the beach to the pier where people are fishing, 2.5 hours total
  • Fairy Gates Trailhead: We have redwoods in the city of San Francisco! This hidden gem connects through neighborhoods in the Mount Sutro Open Space Preserve, close to UCSF housing for staff and graduate students. Once you enter the pathways, you will descend into a lull from the noise, hustle, and bustle of the city. After about half an hour you will end up next to someone's home on public stairs going down, cross the street, and continue the magical escape! It takes about an hour and a half total if you hit all of the trails
  • Corona Heights Park: This city park begins like a playground, but keep following your nose, and you will end up, up, and upwards, the stairs getting narrower an narrower. The wind will pick up, and then as you are wind whipped, you will find bliss in the views! I park near the Randall Museum and make my way up from there. It is south of Buena Vista Park. It takes about an hour to complete.
  • Roberts Recreational Area, Oakland Hills: My friend had an engagement party in the redwood grove here, just off of the parking lot. It was like entering a movie set, because there was a pool and kids playground to the left, redwoods to the right with bathrooms and picnic tables, and at the end of the parking lot were miles and miles of trails. I actually got lost here once, so the trails are not always clearly marked. You can go as short or long as you like, but I suggest in and out, not looping off onto other trails!
  • Cataract Falls Trail: Worth the drive to Fairfax, this trail is part of a watershed and boasts 3 (!) waterfalls! This is full of stone steps up and down, so take lots of break and add electrolytes to your water. It took me 3 hours up and down, and I rate this as moderate to hard. ​

I hope you enjoy these hikes as much as I do.
​Blessings,
KJ Landis

​




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Varicose Veins 101

5/9/2022

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As a teenager, I looked at my mother's varicose veins on the back of her legs and thought that must be from carrying 5 children in her belly over 19 years (bearing 5 kids over 19 years, not carrying them all inside for 19 years!). I did not think they were grotesque. I saw them as badges of honor, a warrior's medal showing on the outside. Other mommas were in the club, with a smile and a knowing wink or nod during the playground meetups with kids, as she and her friends would chat about the whole 10 months of pregnancy and how it changed their bodies. However, they looked grotesque and painful when I saw them on my non-pregnant male friend who was in his 30s. As we chatted about it, I realized that I had not looked behind my own body to check out the back of my legs in a long time because, well, they are behind me!

The more I read into the varicose veins subject, the more I realized that life is an uphill battle for the veins in your legs because they spend much of their time working against gravity, carrying blood from your feet to your heart. Over the years, the valves inside them may weaken, allowing blood to trickle back toward your feet and pool inside the veins. Over time, the superficial leg veins become twisted and engorged, bulging under the surface of the skin, a condition called varicose veins. Varicose veins are a common medical problem, affect everybody of all ages. They can be a cosmetic problem or cause physical symptoms, such as aches, pains, and a feeling of heaviness. If untreated, they may cause leg swelling, skin discoloration, or open ulcers on the ankle or calf. the ankle or on the calf. 


The first hint of abnormal leg vein function often comes in the form of spider veins, red or purplish star-burst-shaped clusters of blood vessels, which are visible below the surface of the skin. Spider veins are primarily considered a cosmetic problem, but may also be an early indicator that the larger veins inside the leg aren’t working as they should. Varicose veins sometimes follow, and sometimes not. They become more common as people age, but can occur at any age if it is in the family genes. If you are suffering in any way, consult your doctor and ask for an ultrasound to determine whether the deeper veins are impacted as well.


How to Prevent Varicose Veins1. Get moving. An active lifestyle is key. We need not to just stand rather than sit, but move. Walking, running, biking, hiking, and dancing are the sorts of movements that will keep the circulation revolving around the whole body. 
2. Put your feet up. Give your legs a break after moving and also after sitting or standing all day. Put your feet up and support under the knees with pillows. Ice wraps also provide anti-inflammatory relief. This helps to reverse he blood flow and help the veins do their job. It also allows the pressure in the veins to lessen.
3. Pull on compression socks, sleeves, or stockings. These garments fit snugly on your legs, squeezing them slightly to help keep blood moving. Today’s stockings and socks don’t resemble old-fashioned versions. These leg fashions are available in  numerous styles, colors, and compression tightness. They are available in over-the-counter versions at a drugstore or medical-grade options through your health care practitioner.


Treatment optionsIn the past, veins were primarily treated using a surgical procedure known as ligation and stripping. Ligation is a surgical procedure to cut off blood flow to the faulty vein. Stripping, or vein removal, followed. Swollen and uncomfortable healing followed. In the past 12-15 years, the way to treat these vein issues has changed. Now there are less invasive treatments.


The procedure is far less common today. Instead, many doctors have switched to less invasive office procedures that leave little to no scarring. Doctors use laser beams or high-frequency radio waves to heat the inside of the vein, damaging it and causing it to collapse. There is little swelling and a short recovery time. The body usually absorbs the collapsed vein within a year afterwards. Other popular office procedures include using a medical-grade glue to close the vein. In another, called foam sclerotherapy, the doctor injects medication into the vein to treat it. A third in-office procedure, called mechanical-chemical ablation, uses a liquid medication along with a rotating catheter to damage the vein and make it collapse.
​


While spider veins are a cosmetic issue, varicose veins are a medical problem. Treatment is typically covered by insurance. If you have spider veins and/or varicose veins, reach out to your health practitioner for advice. 

To Your Greater Health,
KJ Landis
Research for this subject were gathered in part from the Harvard Medical School Health Publishing Newsletter and Journal.
Find me at:
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High Protein Dessert Recipes!

5/2/2022

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When you think of desserts, what do you think of? You probably think of something high in carbs and possibly high in fat too. Women have more of an affinity towards sweets due to the menstrual cycle making us crave certain foods at certain times of the month. Definitely, something high in protein is not on your radar.

However, if you’re trying to lose weight and/or gain muscle, protein is king. That’s because protein is very filling. Protein is one of the building blocks of life. It’s an essential macronutrient that’s important for muscle building, tissue repair, and even feeling satiated. Protein helps repair and build the muscles after a hard workout. It makes sense to consume both high-protein meals and desserts. Wouldn’t it be lovely to satisfy your sweet tooth yet get loads of protein at the same time?

Now that’s how I like to roll.

Here are a few recipes that will satisfy the sweet tooth and the protein needs!

High Protein Peanut Butter Cups
Courtesy of https://healthyfitnessmeals.com/protein-peanut-butter-cups/

Ingredients
  • ▢1/3 Cup Smooth peanut butter
  • ▢1 Scoop Whey Protein vanilla flavor
  • ▢1 ½ Cups Dark chocolate chips
  • ▢1 Tbsp Coconut oil
Instructions
  1. Place 6 paper liners in the wells of a muffin tin and set aside.
  2. In a small bowl, mix together the protein powder and peanut butter until smooth.
  3. Place the chocolate chips and coconut oil in a bowl; microwave in 30-second increments until fully melted.
  4. Place approximately 1 tablespoon of melted chocolate in the bottom of each liner. Place the muffin tin in the freezer for 10 minutes or until chocolate is set.
  5. Place 2 teaspoons of the peanut butter mixture on top of the chocolate layer.
  6. Add an additional tablespoon of chocolate on top of the peanut butter mixture. Chill until firm.
  7. Store in the refrigerator until ready to serve.
 
High Protein Cheesecake
Courtesy of https://masonfit.com/protein-cheesecake/

Ingredients
Cheesecake Crust
  • 1 C (112g) Almond Flour
  • 1/4 C (48g) Granulated Sugar Substitute*, I used Lakanto Golden Brown
  • 1/4 C (56g) Butter
Protein Cheesecake
  • 8 oz Fat Free Cream Cheese , softened or room temp
  • 1/2 C (112g) Sugar Free White Chocolate Chips
  • 1 C (227g) Fat Free Greek Yogurt, vanilla
  • 2 scoops (62g) Protein Powder, vanilla
Toppings
  • 6 oz Raspberries
  • 2 Tbsp (28g) Sugar Free White Chocolate Chips, melted

Instructions
Cheesecake Crust
  1. Preheat an oven to 400F and spray the bottom of a 7" springform pan with nonstick cooking spray. 
  2. Mix the crust ingredients together in a bowl until you can form a ball of dough. Add the dough to the pan. 
  3. Use a rubber spatula or your fingers to press the crust dough to the edges of the pan. Do your best to not leave any gaps between the edge of the pan and the crust. 
  4. Bake the crust for 11-13 minutes or until the top begins to turn golden brown.
 
Protein Cheesecake
  1. While the crust bakes, add the cream cheese and white chocolate chips to a large bowl and microwave for 30-60 seconds or until you can fully mix the two together. 
  2. Add the Greek yogurt and protein powder, stirring well. 
  3. Once the crust has baked, spray the edges of the springform pan with a bit more cooking spray and add the cheesecake mixture. Use a spatula to smooth the surface or gently shake the pan to create an even surface. 
  4. Reduce the oven temperature to 350F and bake for an additional 23-25 minutes or until the center is mostly set, unlike a traditional cheesecake.

Cooling and Adding Toppings
  1. Let the cheesecake cool to room temp before running a knife around the edges (to prevent breaking apart as it cools further) and refrigerate for at least 3-4 hours. 
  2. Top the protein cheesecake with fresh raspberries and melt an additional 2 tablespoons of white chocolate chips to drizzle over the top of the cheesecake, if desired.
 
Strawberry Protein Fluff
Courtesy of https://healthbeet.org/best-strawberry-protein-fluff-recipe/#wprm-recipe-container-4247
​

Equipment
  • food processor
Ingredients
  • 200 g strawberries
  • 1/2 cup almond milk
  • 36 g Strawberry protein powder or vanilla
  • 1 teaspoon xantham gum
Instructions
  1.  Blend the strawberries and almond milk in a blender or food processor till slushy
  2. Add the protein powder and xantham gum and blend again until thick and creamy.
  3. Serve with fresh fruit on top and smile!
 
Here’s to your best health,
KJ Landis
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