Low Glycemic Foods

Low Glycemic Foods

Choosing a low-glycemic diet is a wise decision for good health. Packed with fiber and protein, low-glycemic foods cause a slow, steady digestion, which won’t leave you hungry.

Use Dr. Nirvana’s low-glycemic vegetable list to start your journey to a healthier you: Incorporate as many (a minimum of 3 per day) into your daily diet.

  • Artichokes
  • Artichoke hearts
  • Asparagus
  • Bamboo shoots
  • Bean sprouts
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Celery
  • Cucumber
  • Daikon
  • Eggplant
  • Leeks
  • Lentils
  • Beans (green, kidney, garbanzo)
  • Greens (collard, kale, mustard, turnip)
  • Mushrooms
  • Okra
  • Onions
  • Pea pods
  • Peppers
  • Radishes
  • Rutabaga
  • Squash
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Water chestnuts
  • Watercress
  • Zucchini
  • Cabbage (green, bok choy, Chinese)
  • Salad greens (chicory, endive, escarole, iceberg lettuce, romaine, spinach, arugula, radicchio, watercress)
Detox Veggie Broth

Detox Veggie Broth

Detox Vegetable Broth for Weight Loss

Ingredients

  • 3 quarts water
  • 1 large onion, chopped
  • 2 carrots, sliced
  • 1 cup squash, cut into large cubes
  • 1 cup root vegetables (any of the following: turnips, parsnips, and rutabagas for sweetness). Turnips are preferred to help the liver eliminate toxins.
  • 2 celery stalks
  • 1/2 cup cabbage
  • 4 1/2 fresh ginger slices
  • 2 cloves of whole garlic
  • 1/4 – 1/2 cup of chopped parsley (added after cooking prior to eating). Parsley is great for helping the kidney to remove toxins.
  • 1/2 tsp cayenne to help sweat out the toxins (optional)
  • sea salt (to taste)

Directions

Add all the ingredients at once and place on a low boil for approximately 60 minutes. It may take a little longer. Simply continue to boil to taste.
Cool, strain (throw out the cooked vegetables), and store in a large, tightly-sealed glass container in the fridge.
Heat gently and drink up to 3 to 4 cups a day. Yields 8 cups

Breakfast Smoothie to Kickstart Weight Loss

Breakfast Smoothie to Kickstart Weight Loss

Breakfast Smoothie for Weight Loss

Ingredients

  • 2 tbsp organic rice or pea powder protein
  • 3 tbsp ground flaxseeds
  • 1/2 cup frozen berries
  • 1/2 banana
  • 1 cup unsweetened vanilla almond milk
  • 1 tsp organic greens powder

Directions

Blend all ingredients together until you achieve the desired consistency.

Heal your Gut and Detox with this Alkaline Juice Shot

Heal your Gut and Detox with this Alkaline Juice Shot

Detox Alkaline Juice Shot

A Simple Recipe to help Alkalize your Body and Heal your Gut

Cabbage is a great bowel cleanser. I use it often as part of my Naturopathic protocols in treating various gut issues and it’s always a happy recommendation for my detox programs. It holds two essential minerals – chlorine and sulfur, which are effective in treating GI problems such as bloating, GERD or acid reflux, and indigestion. It also contains a wealth of anti-inflammatory nutrients such as polyphenols and sulforaphane and vitamins K1 and B-vitamins.

Vitamin K1 is a fat-soluble vitamin most well known for the important role it plays in blood clotting and bone metabolism, but it’s also a known brain nutrient for helping to limit neuron damage in the brain. Most notably, cabbage contains tartaric acid which hinders conversion of sugar and carbohydrates into fat.

When my patients tell me that they are any sort of antacids such as Pepcid or Pepto Bismol, I immediately recommend cabbage juice instead. The reason is that the juice of a cabbage is one of the most healing nutrients for ulcer repair as it is a huge source of vitamin U (which is actually not a vitamin but an enzyme known as S methylmethionine). As a matter of fact, having a few teaspoons of cabbage juice before eating, or better yet, fermented cabbage juice from sauerkraut will do wonders to improve your digestion. So it not only help heal ulcers but also helps to benefit digestion.

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The second ingredient in my Detox-Alkaline Juice Shot is honey. Honey is known to mobilize extra fat in the body which it puts into circulation to be converted into energy. Contrary to popular belief, honey is not pure fructose. It contains trace enzymes, minerals, vitamins, and amino acids allowing it to have antibacterial properties as well. One of the reasons you’ll find it in many cough remedies.

And finally, the third ingredient in my Detox-Alkaline Juice Shot is lemon. It’s the perfect way to hydrate and alkalize the body. It has a very high amount of vitamin C which helps to boost the immune system but also minerals such as calcium and magnesium which make the juice alkaline as soon as it comes in contact with your blood.

Eating Chips can Help your Skin

Eating Chips can Help your Skin

Eating Chips can Help your Skin

Foods to Make you Glow

Many of my patients ask me for natural remedies to help improve their skin quality. Aside from the all-natural Skin Brightening and Glow IV™, I often reply, “Mother Nature is the best medicine cabinet out there…specifically any foods that grow from the ground”. 

Here are two staples of my diet that help keep my skin soft and glowing:

Sweet potatoes contain vitamin A, which is an anti-inflammatory and helps fight off acne-causing bacteria. Vitamin A and another one of sweet potatoes’ abundant nutrients, vitamin C, work hard both to prevent acne and to heal it should it strike. But sweet potatoes fight acne on another level, too. In addition to their vitamins and antioxidants, they have a relatively low glycemic index, which helps maintain a steady insulin level and avoid the pimply dangers associated with hormonal imbalance.

Parsnips are also a good source of vitamin C as well as vitamin K, folate, potassium and manganese. These nutrients are great for keeping your skin hydrated as well as building the necessary building block of the epidermis. One of the compounds in parsnips (as well as in figs celery and citrus fruits) is psoralen. Like many other phytochemicals psoralen and the polyacetylenes in parsnips can be considered “natural pesticides” which are toxic to fungi and bacteria and when eaten as part of a whole foods diet are considered safe and beneficial.

Snacking for your Health

Instead of snacking on a bag of potato chips, consider making your own. Not only will you save money, but your body will certainly be healthier.

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Sweet Potato and Parsnip Chips

Recipe: Peel your sweet potato and parsnips, then slice them thinly. Coat with a very good quality olive oil and salt to taste. Set slices in a single layer on a dehydrator sheet and dehydrate at 125° for 12-20 hours or until crisp, then enjoy!

Balance Hormones with these Raw Crackers

Balance Hormones with these Raw Crackers

Balance Hormones with Food

Raw Cracker Recipe to Balance Hormones Naturally

I tend to avoid advice that dictates one-size-fits-all recommendations because I firmly believe that everybody has a unique and complex chemical and biological design that best benefits from customized plans that fit you. This is why I tailor all of my treatment plans to each individual’s needs. Each plan is different based on the body’s medical and nutritional requirements. Women often seek my guidance when they are experiencing hormonal complaints from low mood to cramps, hot flashes and PMS, and conventional options tend to do more harm than good. The tiny flaxseed, however, has never failed me in helping women get on track to achieving hormone balance.

One of my favorite seeds to help balance estrogen levels in the body are flaxseeds. Here are some reasons as to how they are beneficial in balancing hormones:

1) Lignans

Flaxseeds contain a series of chemicals called lignans, which have a phytoestrogenic effect. Phytoestrogens, or “plant-estrogens” are very weak hormone analogues that talk to the body’s hormone receptors and modulate their actions. In other words, it can help lower the estrogenic effect when you have too much or raise it when you have too little.

2) Sex Hormone Binding Globulin

Our bodies produce a protein in our blood called Sex Hormone Binding Globulin, or SHBG. SHBG has an affinity for testosterone and estrogen – two hormones which are commonly elevated in women with hormone conditions such as PCOS or painful periods. When SHBG binds a hormone, it renders the hormone inactive, but hormone imbalance often lowers SHBG levels. A study showed that flaxseed consumption raised SHBG when it needed to be increased, and minimized the detrimental effects of excess estrogen and testosterone.

3) Regularity

The primary route of excretion of excess hormones is through the bowels. Being regular is essential to hormonal health. Flaxseed is a source of fiber that gels up in the digestive tract and helps to move things along the intestines. Not only does this make flax a great option for hormones, but it also helps rid the body of excess cholesterol as well.

If you want to include flax in your diet, it’s pretty simple, but there is one rule – you must purchase the seeds whole, grind them yourself, and store them in the fridge/freezer. Otherwise, pre-ground flax meal is already rancid and will not confer any benefit to you if you eat it. Whole seeds are shelf stable for a long time, but they will not get broken down by the digestive system and therefore will be of no help. I use a coffee grinder to make my own flax meal and store it in the freezer where it will last for months.

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This is a recipe I formulated to balance estrogen levels (high or low) that’s packed full of fiber, flavor and nutrition.

Ingredients:

1 cup almond flour

1 cup pistachio flour

1/2 cup ground golden flax seeds

1/2 cup sesame seeds

1/2 cup whole chia seeds

1 T paprika

1 cup water

Salt to taste

Lemon to taste

Recipe:

Combine all ingredients together until they form a gelatinous mixture. Let it stand for a few minutes to get even thicker so that you can spread it evenly into thin sheets. I placed mine in the food dehydrator for about 24hrs. You can also bake them at the lowest temperature possible in the oven. Once dried completely, cut into desired shapes and enjoy!