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Nutrition to Boost Immunity

Have you been thinking about practicing healthier eating habits during the quarantine and then an excuse pops up or something causes you to break from that habit? Click the link below for a FREE one week IMMUNITY BOOSTING meal plan to help you get back on track and keep your immune system strong and keep your body HEALTHY!

https://knowhow2nourish.com/wp-content/uploads/2020/04/Immune-Boost-Meal-Plan-Know-How-2-Nourish.pdf

This Immunity meal plan is a general healthy basic eating plan. Call Karen for custom meal plans to suit your needs and dietary goals. Meal plans include the popular Keto and Paleo diets!

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Boost immunity with nutrition / Flu season nutrition / Immune nutrition / Nutrition for immunity / Surviving COVID /

Genetics, the Next Nutrition Revolution

By Karen Kramser, MS, RD, LDN

Have you always had a feeling that there is no one-size-fits-all diet? Well new, cutting-edge science is proving your hunch was right. Why is it that certain foods nourish some people and harm others? The answer lies in genetics.

Science is quickly unraveling the mystery of how the environment around us, including what we eat, is affecting our health and well-being. Think of it like this, genetics loads the gun and the environment pulls the trigger. The name for this exciting new field of science is nutrigenomics.

Nutrigenomics is the interplay between what you’re eating and your own individual genetics. This is opening up a cutting edge, new field in health and nutrition. It’s like looking through a window, deep inside of your body’s DNA, knowing which foods are best for you.
Think of this new technology as a genetic blueprint to decode what your body needs to function at its finest.

Based upon your individual genetics, you might need more, or less of different vitamins and minerals. Iron and folate are two good examples.

One man’s food is another man’s poison. Example: For some people, moderate alcohol consumption can increase the risk of Alzheimer’s disease, while for most people, occasional alcohol consumption isn’t a problem. Healthy fats have been super popular lately, but is a high fat diet good for everyone? Some people are inclined to gain weight on a high-fat diet while others are not. Individual genetics will also impact how well vitamin D is absorbed. Even if you spend time in the sun and eat vitamin D rich salmon regularly, you might still need extra vitamin D.

Being aware of the interaction between your genetics and food choices makes finding what works for you a whole lot easier!

Know How 2 Nourish is excited to offer Nutrigenomic testing along with a diet plan based based on your individual genetics and DNA. Because there is no one-size-fits-all diet.

In Good Health,

Karen
XO

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DNA analysis / genetic nutrition / nutrigenomics / nutrition and DNA /

Paleo Muffins

There are some weeks I look at my calendar and think to myself, “how am I going to find the time to eat healthy?” When I find myself asking that question, I know I need to do a little bit of meal prepping, so I make healthy food choices all week.

It took approximately 10 minutes this morning to whip up a batch of Paleo muffins. It is a very simple recipe and extremely versatile. You can add in different types of nuts or fruit for new flavor combinations! Today, I topped half of the batch with fresh blueberries, and added cinnamon + vanilla to all of the muffins. Let me know what your favorite variations are!

Paleo muffins

2 cups almond flour

2 teaspoons baking powder

1/4 teaspoon salt

Half a cup coconut oil

2 tablespoons honey

1/3 cup of water

Four eggs

Optional: 1/4 teaspoon cinnamon, vanilla to taste, fresh berries, chocolate chips, nuts. Mix and match!

Preheat oven to 350°

1. – mix together almond flour, baking powder, and salt

2. – warm up coconut oil, water and honey in a small pan until melted

3. – add coconut oil water and honey into the dry ingredients and mix well

4. – add eggs to the bowl and mix well

5. – fill muffin cups and bake for 12 to 15 minutes.

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Healthy Sheperd’s Pie

This recipe is a new, healthy version of the old comfort food, shepherd’s pie. It doesn’t need to be St. Patrick’s Day to enjoy this healthier version of the traditional shepherd’s pie. This version has riced cauliflower mashed right along with the potatoes and turnips mixed in with the turkey and veggies. Both cauliflower and turnips are cruciferous vegetables. Cruciferous vegetables play an important role in glutathione production and body detoxification. Adding cauliflower to the potatoes also cuts down on the carbohydrate content without sacrificing flavor.

Continue Reading →

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Healthy Sheperd's Pie / knowhow2nourish / Riced cauliflower potatoes / St. Patrick's Day Recipe / Turkey Sheperd's Pie /

Coconut Cream Papaya Popsicles

In my never ending quest to duplicate the outrageously delicious coconut cream popsicles from my local green market, I've been experimenting with different recipes. This paleo friendly, guilt free, version of Coconut Cream Papaya Popsicles are the closest yet to the green market popsicles. I hope you love them as much as my family and I do!

Monk Fruit gives these popsicles a hint of added sweetness. What is monk fruit? You're wondering, it's nifty sweetner that's 150 to 200 times sweetner than sugar, zero calories, zero carbohydrate, zero sodium, and zero fat. Use it the same way you would sugar. Check it out here.

If you're searching for the perfect popsicle molds, I used the Ozra set of 6 popsicle molds.

Ingredients and Method

1 Can of unsweetened coconut cream, I use Natural Value Coconut Cream and buy it by the case! This is the best brand because it's free of guar gum.

1/2 Large Papaya

1 Tablespoon Fresh Lime Juice

1 Tablespoon Fresh Lemon Juice

2 Tablespoons of Monk Fruit Sweetner, I use this brand.

Combine the above ingredients in a blender and process until smooth. Enjoy!

If you want a different flavor, go ahead and experiment with different kinds of fruit or fruit combinations. For my next batch, I'm going to try mango instead of papaya.

Eat Clean

It's a Lifestyle

Anti-aging from the inside out

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Pineapple Tomato Salsa

This pineapple tomato salsa is sure the be a hit at your next party!
Surprise your family and friends with a new twist on an old favorite party food. Pineapple and tomatoes compliment each other perfectly, while ginger and jalapeno provide a kick to keep everyone coming back for more.

Ingredients:
2 Cups diced fresh pineapple
4 medium tomatoes chopped
2 cloves garlic, minced
1/4 cup red onion, finely diced
1 jalapeno pepper, minced
1 lime, juiced
1 1/2 teaspoons grated ginger
1/2 teaspoon salt

Preparation:
Combine all of the above ingredients, tossing lightly and serve with chips. Pineapple tomato salsa is also great as a topping on chicken or fish.

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healthy party food / party food / pinapple salsa fish / pineapple salsa / pineapple salsa chicken / pineapple tomato salsa /

Mindful Eating

Let’s face, it we all eat on impulse from time to time. It’s helpful to recognize possible triggers to mindless overeating and stay on track with a healthy eating plan. Here are 10 takeaways to help practice mindful eating and walk away from temptations.

Think about why you are eating. Are you eating because you have an empty stomach or physical hunger? Do you WANT to eat to soothe emotions such as boredom, loneliness, stress, happiness or anger? Do you WANT to eat for the taste? For example, you see a cookie and want to experience the flavors of the chocolate chips and walnuts?
Use the hunger cues your body is sending you to decide when to eat and when to stop eating.
Wait 20 minutes after finishing what is on your plate to decide if you are still hungry. This gives your stomach time to tell your brain that you are full.
Eat slowly remind yourself that eating is not a race. Taking the time to savor and enjoy your food is one of the healthiest things you can do. You are more likely to notice when you are full, digestion will be better and you’ll begin noticing flavors you might otherwise have missed. Try eating with chopsticks as a fun way to slow things down.
Turn off the TV and banish phones from the table. Many people eat with the TV blaring or play with their iPhone during meals. Make mealtime family time, or if you eat alone, make meal time a quiet time. Eat together, creating an electronics free atmosphere. Make eating in front of the TV the exception instead of the norm.
Savor the flavor and sensations. The tangy and sour taste of a lemon, the spiciness of salsa, the crispiness a salad. Paying attention to the details of food can be a great way beginning to mindful eating. When you eat on the go, wolfing down a meal fast, it can be hard to notice what you are eating. Savor all the different sensations of eating a meal. Think more about the flavors and textures of food.
Realize that you are in control of your food choices.
Keep a food diary. Record your food choices and your emotions. This helps you make the connection between the two and helps you take notice of what triggers you to eat. Being near food? The influence of family or friends’ food choices? Food advertisements? Boredom, stress, loneliness? Record as much as possible, including sleep patterns.
Routine Eating. Do you automatically snack every evening just because it’s time for your favorite show? Or do you eat based upon hunger cues? Ask yourself if you are really hungry or just in an “eating routine”.
Cravings and emotions do not control your eating behaviors. You have complete power to walk away. Feel the emotion that is causing you to want to overeat and let it pass without giving in to temptation.

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Golden Milk Turmeric Tea

Life is what happens when you’re making other plans…….. This has been my motto since fracturing my pelvis in a fall, a few weeks ago while out walking, Bosco, my sweet chihuahua. Golden Milk aka Turmeric Tea has been a part of my all natural approach to healing. Turmeric tea is an amazingly effective anti-inflammatory that comes without the side effects of drugs.

Golden Milk Turmeric Tea Recipe

2 cups Almond Milk

1 tsp turmeric powder

1/4 tsp black pepper

1 tsp cinnamon

1 small piece of ginger root, peeled

1/2 tsp honey

Blend all of the above ingredients in a blender, warm mixture in a sauce pan. Be careful not to boil!

Enjoy the anti-inflammatory goodness.

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How to Make Sauerkraut

One head fresh organic green cabbage (if you use purple cabbage it will need to ferment a few days longer).
Set aside one of the outer leaves of the cabbage.
Use a food processor, mandolin slicer or sharp knife to slice cabbage into thin strips.
Place sliced cabbage into a large bowl and sprinkle with 1/2 tablespoons of sea salt.
Knead the salt into the cabbage with your hands and let cabbage sit for one hour. During this hour the water should seep out of the cabbage.
For a variety you can add some sliced carrots or some caraway seeds before packing the cabbage into the jar.
After an hour, firmly packed the cabbage into canning jars, covering the top of the cabbage with the outer leaf you set aside earlier.
You will need some sort of a weight to keep the cabbage and the leaf on top submerged under the liquid. Add more liquid if all of cabbage is not submerged. The probiotic bacteria are anaerobic and need to be kept under the water. I use these pickling pebbles…. You can also use a small shot glass filled with water
Place the canning jar lid on top of the jar or use these special fermenting lids… Let the Sauerkraut on the counter for a minimum of three days, up to two weeks. You can take off the lid And use a clean spoon to sample your sauerkraut. Refrigerate it when you like the taste.

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Probiotic Foods: An Important Key to Good Health

For centuries, in every culture, people from around the world have included some sort of fermented food, teaming with probiotics, into their diets on a regular basis. As it turns out, there is a great reason for this ancient, universal dietary practice. Fermented foods are one of the best ways to get a healthy dose of probiotics. One serving of sauerkraut can have as many probiotic bacteria as an entire bottle of probiotic supplements!

I eat probiotic foods every day. Here is a list of my favorite probiotic foods:

Sauerkraut
Kimchi
Kombucha Tea
Kiefer
Yogurt

All of these fermented foods are easy to make at home. Check out the recipe tab for my favorite fun and delicious fermented food recipes.

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Kiefer / knowhow2nourish / kombucha / Probiotic Foods / sauerkraut / yogurt /

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